Exercise as Preventative Care
"Use it or lose it," as they say. Exercise can be an alternative or supplement to medicine when health issues happen, but it is also amazing preventative medicine. More and more medical studies are finding that the right physical activities can help prevent or reduce the impact of many health problems we previously assumed were inevitable. A few of these may be found on the In the News page of this site. Injury prevention through balance, core strength and flexibility is pretty obvious, but some might be surprised at the conditions and illnesses that can be delayed, reversed or prevented through appropriate and regular exercise. See below for a real-life example.
One of my clients was recently diagnosed with severe osteoporosis. "Amber" has always enjoyed being active and was very concerned about her high risk of bone fracture, especially in the spine or hip. Her doctor told her that even the most mundane everyday movement could cause a compression fracture in her spine, or that a simple slip & fall could easily break a hip. These injuries would likely result in permanent reduction in her enjoyment of activities and her overall quality of life. Amber's doctor emphasized that the most important thing for prevention of fractures was exercise under the care of a professional. Here's a sampling of the personalized functional training program for Amber:
Balance training
This is critical to reduce the risk of falls. We combine balance with movements of various parts of the body. We change things up daily and celebrate the progress to keep it fun. We do ordinary things while on one foot, lift one arm and/or leg while in push-up position, or try a wall sit with one leg crossed over the other knee. The options are endless.
Flexibility
Even one tight muscle can affect seemingly unrelated areas because everything is connected. For example, a tight hamstring can result in back strain. Never skimp on your stretch time. You'll come to love it!
Core strength
Most activities done correctly will improve core strength which is of course another focus area for stability and injury prevention. Functional training will require you to work your core at all times in addition to the moves with a specific core focus.
Impact cardio
High impact activities such as jumping or dancing help build bones and keep them strong. However, these activities carry high risk of stress fractures for those who already have low bone density. This benefit/risk balance should be managed by your doctor and exercise professional.
Resistance exercise
Progressive resistance work has been proven to build and strengthen bones. This can be done with nothing more than body weight or maybe some things you have around the house.