Author: Tom Stratman

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The Importance of Flexibility in Aging & Quality of Life

Movement is essential to good health. It improves cardiovascular health, and lowers the risk of developing type 2 diabetes, and it can also boost mental health.

While research shows that cardiovascular and strengthening exercises can increase one’s lifespan, flexibility was largely left unaddressed. This led researchers in the current study to analyze whether flexibility plays a role in longevity.

Flexibility refers to, “the range of motion of muscle and connective tissues at a joint or group of joints.”It is important to maintain good flexibility in different areas of the body to avoid or reduce pain in areas such as the neck and lower back. When flexibility decreases, this can cause areas of the body not to work properly.

For example, if someone experiences lower flexibility in their hamstrings, this can lead to tight hamstrings. When this happens, it can cause pain in the thighs that can work its way up to the lower back and reduce mobility.

People can avoid losing flexibility with a daily stretching routine that targets specific areas of the body or by participating in yoga.

Checking Flexibilty across 20 Areas of the Body

The study utilized data collected from the CLINIMEX Exercise open cohort in Brazil. The researchers analyzed data from 3,139 middle-aged people (66% of the group were men) aged 46-65 years when they underwent their first exam.

At the participants’ first exams, the clinicians collected data on their BMI, vitals, and any health issues.

The clinicians also administered a flexibility test called the “Flexitest” that checked how flexible the participants were in 20 body joint movements:

  • ankle (two)
  • shoulder (five)
  • knee (two)
  • trunk (three)
  • wrist (two)
  • hip (four)
  • elbow (two)

They assigned a “Flexindex” score from 0 to 80 based on the flexibility of the participants. Each body movement could get a score from 0 to 4 on the 20 areas measured, and lower scores indicated lower flexibility.The clinicians assessed flexibility in several ways, including checking to see how far the participants could extend their elbows, checking their trunk flexion, and assessing how well their shoulders rotated.

The study lasted from March 1994 to February 2023, and the participants’ average follow-up period was approximately 13 years.After analyzing the data, the researchers found that people with better flexibility levels had better survival rates for deaths related to natural or non-COVID causes.

When comparing Flexindex scores between men and women, they found that women had generally higher scores compared to men. Women had a 35% higher Flexindex score on average.

Overall, the scientists saw a connection between higher Flexindex scores and improved mortality rates in both men and women.

When comparing the women with lower Flexindex scores to those with higher scores, the researchers saw that women with lower flexibility scores had a 4.78 times higher chance of dying. The men with lower Flexindex scores had a 1.87 times higher chance of dying compared to those with higher scores.

The study emphasizes the importance of physical fitness, especially in terms of focusing on flexibility and long-term health. It establishes that people—particularly middle-aged people—need to incorporate a daily routine that targets stretching and shows that doctors may need to focus on flexibility at annual physicals.

“An assessment of body flexibility using the Flexitest may serve as a useful complement to routine evaluation protocols for providing exercise recommendations and prescriptions to healthy and unhealthy middle-aged individuals,” write the authors.

From Medical News Today Excerpted from an article written by Erika Watts on August 26, 2024.

The findings appear in the Scandinavian Journal of Medicine & Science in Sports

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The Motivation to Lose Weight? Part 3 of 3

This is the heart of the matter. Maintaining the intention ( to lose weight) is all about staying motivated and BEING PATIENT. The wins are little victories when you get on the, whichwhich is your ultimate scoreboard. The fear of a physical catastrophe in the form of cardiac stress can be the motivator. The decade of your 50s is also known as the “widow maker” years; the statistics bear this out. “The average amount of calories you consume daily over time must be less than the average that you burn or expend.

Being more than 15% overweight, as measured by height and body mass, is unhealthy. If you have the “Intention” to reduce your weight, this is the simple and honest truth.

If you think only about what you are eating and modify it, that is not getting at the root cause of weight gain. A better way to approach it is to count your calories and keep your diet healthy and simple. An egg is 60 calories. A piece of bread is 80 to 120 calories. Clean protein (both animal and vegetable) can provide 200-300 calories at meals. Of course, limiting the starches and sugars really help you achieve a moderate average caloric deficit .

Low section of people doing power fitness exercise at yoga class in fitness studio

Portion control and just as important is being in a community of others who share your intention (weight loss). This is why “Weight-Watchers” is so successful. It is about maintaining the intention and understanding that an average daily caloric deficit of 500 calories over 30 days (1 month) will result in a 4lb weight loss.

In my “Fit For Life” classes at the Clearwater YMCA, my members average 5,000 steps through endurance strength-training and aerobic stepping to music. An average of 400 calories can be burned in the 50-minute class. It is held 3 times per week.

Increasing your aerobic capacity (walking, dancing, and cycling) and, at the same time, improving your mood and clarity of thought is a part of winning at your intention and staying motivated.

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Fall Prevention in Seniors

I am a senior. I am a full-time caregiver to my spouse, Deborah. We have been together for 40 years. We live in the St Petersburg, Florida area, and we love it here. My intention to care for her and keep her physically active is not without its daily challenges. One of my greatest fears is that she will experience a nasty fall. She has fallen several times in the last five years, and thankfully her counter-reaction time enabled her to help break the falls. Her older sister was not as lucky. I know that the balance training we practice together is a critical factor in improving and maintaining her proprioception.

Helping Deborah maintain her physical well-being and coordinated neuromuscular fitness was my driving force in becoming a Senior Strength & Fitness specialist.   

According to the CDC, every second of every day, a person 65 or older falls. Every second of every day, an older adult (age 65+) suffers a fall in the U.S.—making falls the leading cause of injury and injury death in this age group. One out of four older adults will fall each year in the United States, making falls a public health concern, particularly among the aging population.

Facts About Older Adult Falls

However, most adult falls are largely preventable.

Known effective strategies for reducing the number of older adult falls include a multifactorial clinical approach (e.g., gait and balance assessment, strength and balance exercises, and medication review).

It is my intention to write and be an advocate for senior Health & Fitness and motivate you to improve your overall fitness, balance & active lifestyle choices.   For me, it’s personal.

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Study reveals how exercise turns back the clock in aging muscles (Senior Fitness & Health)

A new study investigates how exercise can help rejuvenate aging muscles.

  • Doctors call physical exercise a “polypill” because it can prevent and treat many of the chronic diseases that are associated with aging.
  • A new study of muscle fibers from mice and humans shows how exercise affects gene expression.
  • The exercise-induced changes “reprogram” the epigenetic expression of the fibers to a more youthful state.

Research shows that people who exercise regularly not only strengthen their muscles but also improve their overall health, regardless of how late in life they start.

For example, recent studies have found that exercise reduces the risk of cardiovascular disease, as well as Alzheimer’s and Parkinson’s, in older people.

Conversely, reductions in muscle mass and strength are associated with lower quality of life and higher mortality from all causes.

As a result of its proven ability to prevent and treat several chronic diseases at low cost, doctors have called exercise a drug-free “polypill” that can benefit nearly everyone.

“Exercise is the most powerful drug we have,” says Dr. Kevin Murach, assistant professor at the Exercise Science Research Center, University of Arkansas, Fayetteville, AR.

He believes that exercise should be considered a health-enhancing, potentially life-extending treatment, alongside medications and a healthy diet.

Scientists hope that a better understanding of how exercise rejuvenates aged muscle at a molecular level will provide clues for future anti-aging therapies.

“For individuals over 70, I highly recommend low-impact, full-body workouts with a focus on lower body and core,”

“Resistance training is not only suitable but highly recommended for those in their 70s and beyond,” he said.

“The key is starting slow and progressing slowly with consistency,”

“Walking is an activity that I recommend, along with resistance and mobility training,”

I recommend strength training at least two days a week and mobility training, including stretching, every day.

I teach “Fit For Life Classes” three days per week at the Suncoast YMCA, Clearwater, FL.

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Study finds fitness may reduce dementia risk by 33%

Fit group of people using exercise bike together in crossfit

A recent study concludes that cardiorespiratory fitness has links to the risk of developing Alzheimer’s disease and related disorders in later life. For the full article click here: https://bit.ly/36cCL1w

Dr. Kaiser noted that the Lancet Commission 2020 report on Dementia prevention, intervention, and care describes 12 modifiable risk factors linked to 40% of cases of dementia worldwide.

“If they have more genetic risk, my patients need to focus on their cardiorespiratory fitness as part of their overall brain-healthy lifestyle — meaning:

  • keeping physically fit
  • eating a healthy, balanced diet rich in fruits and vegetables
  • getting a good nights’ sleep
  • having meaningful relationships
  • maintaining a strong sense of social connectedness
  • avoiding excess alcohol
  • not smoking
  • having opportunities to restore and reduce stress through meditation and other forms of self-care.”

The full results of the research will be presented at theAmerican Academy of Neurology’s 74th Annual Meeting, which takes place in Seattle, April 2–7, 2022, and virtually April 24–26, 2022.

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Increasing Knee Flexion after a TKR (Total Knee Replacement)

Many individuals who undergo Total Knee Replacements (TKR’s) struggle to gain maximum flexion of 130-135 degrees. Many just are unable to go through the window of pain that is in front of them when they undergo Physical Therapy (PT). I talked to many people who are unable to ride a bicycle at all after 6 months post-op.

The video above is of me at Method Strength & Fitness, Seminole, FL, working on the Octane r6000 Recumbent Elliptical at 10 weeks post-op after my TKA on the right knee. This is my primary technique to improve and increase the bend angle.

I have been steadily increasing the maximum flexion at the top of the pedal stroke over the month. There is no doubt that one must endure a level of pain to keep increasing the flexion angle without revision surgery which only increases the rehab time. Riding a bicycle comfortably and safely requires a minimum of 120-125 degrees of knee flexion.

It is also important to have a well-designed stretching program that is performed a minimum of two times per day once the edema (swelling) has receded to a level that allows for both SMR (Self Myofascial Release) and proper stretching of the muscle groups of the leg.

In this video, I have achieved a flexion angle of 130. One must dance with lady pain utilizing your will and determination. If you really want it. The only way is “Through”.

You can call, text, or email me anytime. I will get back to you.

As the Romans used to say, “Carpe Diem!” Each day is the best gift.

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“Your Thoughts and your Body Weight” Part 2 of 3

The road begins with Intention

 As older adults, we have experienced the ups and downs that life brings. With that experience, we have acquired “attachments” to certain ideas. These become reinforcing beliefs as we stay in our “comfort zone.”  For instance,  many of us have tried all sorts of ways to manage our body weight, and all through these different “diet plans, we may have lost the desired weight only to put it back on again, and in many cases, even more than we lost! The story or beliefs we now have, based on these failed experiences, is that we can’t lose weight.

So, how do we overcome these mental attachments? 

Here is my story.

 About eight years ago, my daughter, her husband, and my spouse and I went out to get a bite to eat. It was Christmas time here in Florida, and my weight issue was simple. While I was standing, my daughter took a side shot picture of me. My belly was hanging over my belt line. Everyone had a good laugh when I gave a shout out to my new “beer belly” which really wasn’t that new. The very next day that picture shot through me to my core.  For quite a while, I held a story; my story, that the extra 30 lb I had gained over a period of 10 years couldn’t helped. I didn’t have the time to work it off. As a full-time caregiver to my spouse, it was just the way it was and is. As a matter of fact, I had all sorts of attachments to being a full-time caregiver. ” Ican’tt do what I want when I want. I couldn’t do this, and I couldn’t do that.” On top of that, I also held a story about myself that I was always in trouble. Particularly in making ends meet. and this was what was really bothering me.

We all have these thoughts and beliefs about ourselves. And you know what? They may be our reality, but they are not reality. They are the product of my  “False and Failed intentions.”

Intention- “Intentions are mental states in which the agent (me) commits myself to a course of action.”  Now, this goes on all the time in my head, and when I don’t follow through, it is absolutely a “false intention.”  In other words, I lied to myself, which also means that I was not “impeccable with my word” to myself.

“Breaking the lying to myself habit.” 

How did I break this vicious cycle of lying to myself about my weight? I called a close friend and shared with him the fact that I was decieving myself about having this “Intention of losing the weight.”I wasn’t taking the actions  I visualized. By sharing this and being vulnerable about my weakness, I could now be accountable to him. I committed to him that I would start by taking two steps toward my goal of losing 25 pounds. I am going to ride my bike three times per week for a minimum of 45 minutes and cut down on the bread intake. And we agreed that I would speak with him next week to confirm that I had taken the action of my intent.

Within two weeks, I had dropped 1.5 pounds. Sure, it was only 1.5 pounds, but after a month, it was three!   I now had momentum and a new healthy habit. Getting on the bike was now actually joyful! I admit cutting way down on the bread wasn’t actually delightful, but I still had my peanut butter on toast, but one slice was enough. It became a real treat!  So did eating more vegetables. I improved my diet, and also Deb’s (my spouse) because I do all the cooking as a full-time caregiver.

 As I gained more confidence and momentum over the next 14 months, I went from 200 pounds to 175!  The major factor in my success was threefold.

1.)  I reached out and shared my problem authentically and vulnerably with someone I could trust to be straight with me.

2.) I visualized myself as a fit personal trainer. (This was a longer-term goal)

3.) My commitments  ( the actions of my intention) were accountable to another human being.

The major takeaway to this post is that I could not lose the weight all by myself. I needed encouragement from a trusted friend and/or professional coach who understood.

Today, I am full of gratitude for so many things.. particularly for my friends, my coaches, and family.   And I try everyday to hold this intention… “To be grateful “

So “Carpe Diem!”

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Post-op 8 weeks after my TKA (Total Knee Arthroscopy)

Part 1

Post-op 8 weeks after my TKA (Total Knee Arthroscopy), and I am on the Spin Bike at Method Strength and Fitness, Seminole, FL. The swelling and pain are down, and I can work on increasing my knee flexion to a max of 130 °. At least that is the goal. Currently worked it to 122°  Important in this rehab is the following:

1.) Positive Thoughts and Emotions Generate Positive Outcomes ( The most important!)

From day 1, even though the pain was + 8, thinking and visualizing myself back on the bike was and is crucial in maintaining my drive to move the joint when doing so was a big “Ouch.” One has to keep his or her “Eye on the Prize.”

2.)  Elevating the Joint and Keeping it in a 0° to no more than 10 ° position for the 1st four weeks while at rest in the supine (on your back) position. This is the only way to reduce the edema (swelling in the leg); it is challenging to work the new joint with the increased soft tissue water pressure in and around the knee. It is of utmost importance to be mobile each day to prevent collagen formation (scar tissue). Physical therapy can prevent help this and keep one on track with the proper exercises.

3.)  Performing lengthening exercises for the Quadriceps, Adductors, Hamstrings, and Calf Muscle Complexes. At week 4, I started performing SMR (Self Myofascial Release) and warm water Massage Therapy 2-3 times per day in conjunction with lengthening exercises (stretching the muscle complexes.)  The optimal length-tension relationships of the muscles need to be readjusted to their newly established ratios from the surgery. It takes time and patience. It is a challenge, and (.1) above is the number 1 factor in achieving success. (As it is in life)

SMR (Self Myofascial Release) of the Quads

4.)  Increasing Knee Flexion

  • Goniometer
  • xR6000 Octane Recumbent Elliptical

At week 6, I started on the Octane xR6000 Recumbent Elliptical at Method Strength & Fitness. It enables me to measure the knee flexion at the top of the pedal stroke using a goniometer. I am increasing this by 2-3 degrees per week. I have also moved to the Stationary Spin Bike, now working on my stamina, keeping the pedal force tension very low. Easy does it for now. The Spin Bike’s maximum knee flexion is 120° which is the same as my road bike. I use it as a conditioning exercise machine. Next week, I will incorporate more strength exercises and continue to increase flexion using the Recumbent Elliptical machine.

Remember, every day is a gift. Make it count

       

      

    

     

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Your Thoughts and Your Body Weight

Switching Out Negative Thoughts

Part 1 of 3

As a fitness and life coach, my first approach to addressing body-weight issues is to discuss your thoughts and emotions on the subject. Do you view yourself as overweight? When you look in a mirror, what are your thoughts about your body? Are they negative? How often do you think about it during your day? Do you compare your body to others and then wish you looked more like them? Can you visualize how you want to look physically?

How you think and what you feel are of the highest importance. This means taking an honest and authentic (real) look at your “State of Being.”  Are you being “Impeccable with your word?”

That is to say, for example, are you using the following type of language in your self-talk?

 “ I know I should be more disciplined in terms of what I eat.” I know I should be more active.”  These are authentic thoughts, and they have integrity because you are being honest with yourself. You are being “impeccable with your word.”  When you think these thoughts, however, how do you feel? Do they make you feel good?

Here is another fundamental axiom about you and everyone else on the planet. “You Don’t know what you don’t know.”  Let me state that again. “You don’t know what you don’t know.”

Here is what I do know. “Positive thoughts and emotions, on the whole, generate positive actions and outcomes. This is a universal law. Another is that you can become more aware of your thoughts and change them. This is where the “Rubber meets the Road.” This is the time to take action. What we are talking about is your inner self. It’s your will.

It is taking that small step to change the direction of your thoughts.

When a negative thought or emotion arises about your weight issue, do you just let it go to only have that negative feeling come back later? At that moment, what if you changed your inner dialogue to the positive? For example, “I’m calling Gina (a friend I just created, and I know you have someone like her) right now and ask her if she would like to join me in my journey to a healthier weight. If she doesn’t answer, commit to calling her again and making contact. That is a positive thought coupled with a positive action that can lead to a positive result. Just that tiny step….  Be Bold.it is inside you…

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Flexibility & Balance Training

Health and fitness-related research has consistently sought to connect, or identify, benefits of exercise in older adults.    According to the American College of Sports Medicine physical aptitude is related to health through 5 basic components: body composition, aerobic fitness, strength, local muscular endurance, and flexibility. Among these, strength and flexibility are important variables of physical aptitude. Adequate levels are necessary for the promotion and maintenance of health and functional autonomy and safe and effective sports participation.

Some studies have been performed to investigate the influence that aerobic, strength, and flexibility training have in improving or increasing flexibility (increased range of motion) without pain on both Sedentary Men and Women.The studies strongly (statistically) indicate that a combined strength and flexibility protocol is best for improving total ROM (Range of Motion) in all arthro-kinetic complexes (joints).

The bottom line for those 50 and over is that an effective training program begins with an endurance training regimen that includes circuit strength- training, balance, and flexibility.

The rewards of such a program are very simple to understand. Greater range of motion, less pain, and with a diet plan; weightloss.  You will just feel better physically and emotionally.

The influence of strength, flexibility, and simultaneous training on flexibility and strength gains Roberto Simão 1, Adriana Lemos, Belmiro Salles, Thalita Leite, Élida Oliveira, Matthew Rhea, Victor Machado Reis J Strength Cond Res. 2011 May;25(5):1333-8

The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review     Urs Granacher 1, Albert Gollhofer, Tibor Hortobágyi, Reto W Kressig, Thomas Muehlbauer 
pages627–641(2013)

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