Self-Awareness and Assessment: Analyze your body
using a 4-Component Model
The 4-Component Model is a concept I developed
as a guide for my friends and family to use when
reviewing the quality and nature of their
exercise program. The terms Stability,
Flexibility, Movement and Coordination, and
Posture are by no means my original ideas, but
rather elements I feel are extremely important
to have in a fitness program.
Furthermore, as we age, our bodies undergo
various changes. These physical transformations
challenge us to find activities that enhance and
stimulate our innate movement needs which are
needed throughout our activities of daily living
(ADLs), as well as providing us with a sense of
physical fulfillment.
Ask yourself the following questions to discover
whether your fitness regiment incorporates all
necessary elements:
Stability: Can you stand on one leg for
several seconds? Can you hold your own body
weight off the ground (i.e. modified or regular
pushup position)?
Flexibility: Do you have trouble with
simple tasks, such as reaching behind a seat in
the car to pick up a briefcase or bag? Can you
look over your shoulder without turning your
upper body?
Movement and Coordination: Walking, the
most basic human movement, requires proper
coordination between opposite sides of the body.
As we age, we begin to lose the ability to
plantar flex (push forward using the calf
muscles), which leads to posture deterioration
and stride length decreases. Feel your body as
you walk and make mental notes.
Posture: Take a look at your posture in
the mirror. Are the shoulders rolled forward?
Hips rolled under the lower back? Noticeable
decrease in calf muscle tone? All are factors
that can be addressed will corrective exercise
therapy.
OBSTACLES…OR JUST HURDLES?
What can you do to address physical concerns
that specifically affect older populations?
The American Academy of Physical Medicine and
Rehabilitation has identified several criteria
that are important to consider when beginning an
exercise program.
Tips to overcome common fitness obstacles:
OBSTACLE: Declining strength (i.e.
muscles decrease in strength)
What you can do: Use your endurance. A
recent study has shown that while muscle
strength decreases with age, muscle endurance
does not. You may benefit from working muscles
longer - doing more repetitions - with lighter
weights. Exercises that emphasize endurance,
such as swimming, walking or biking, may be more
enjoyable and beneficial for you than those that
require great strength.
OBSTACLE: Arthritis or other conditions
that make moving difficult
What you can do: You can, and should,
still exercise. Ask your doctor or physical
therapist how to use a cane, rollator (rolling
walker) or other assistive device. These can be
especially helpful if you're recovering from a
joint replacement, or a serious illness such as
stroke or cancer.
OBSTACLE: A history of inactivity
What you can do: Get started on the path
to fitness by using everyday activities as
exercise. Recent studies have shown that
"functional exercises," those that mimic actual
daily activities such as walking up stairs and
getting in and out of chairs, are most effective
for you.
OBSTACLE: Chronic pain and inflammation
What you can do: Choose low impact
activities to keep moving and minimize pain.
Experts believe that certain types of exercise
can reduce joint stiffness, pain and
inflammation associated with arthritic
conditions that affect more than 40 million
Americans. Activities such as walking, swimming
and water-based exercise are generally effective
and well tolerated.
Once you've identified your needs, choose the
best type of fitness professional for your
situation.
Next time you head to your local fitness
facility, ask a fitness professional to assist
you with the development of an exercise program
that combines a variety of exercises using the
4-component model. Active adults should bring up
the following questions relating to their
exercise program:
1. General Checklist of Questions to Ask your
Fitness Trainer:
-
What certificates do
you hold?
-
Educational background?
-
Is this a part-time
job?
-
How long have you been
a part of this organization?
-
What motivates you as a
trainer?
-
Do you live what you
teach?
2. Specific Fitness
Program Questions to Ask your Fitness Trainer:
-
Are my special needs
(Knee replacement, Arthritic Condition,
Vertigo, etc) being taken into
consideration?
-
Is the program
multi-faceted (4-component model)?
-
Does this exercise
program take into consideration my active
interests (golf, bowling, etc)?
-
Is the same fitness
trainer available to assist regularly? If
not, how will my exercise program progress
with another trainer?
By identifying strengths
and weaknesses, and working with a fitness
professional, you'll be able to effectively
adapt your fitness regiment through the years. |
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