Ask an Expert
June '21 TOPIC: Fitness Over 50
Dee Pitcock
NASM Personal Trainer Photo Credit: Carl Cox |
OUR EXPERT:
Dee Pitcock is a Certified Primal Health Coach, Precision Nutrition Coach, Autoimmune Protocol Coach and NASM Personal Trainer who has been training clients and teaching fitness classes in the Hudson Valley for over 25 years. She has had the pleasure of helping people lead healthier lives with her work at The Mohonk Mountain House, Signature Fitness in Kingston, The Ridge in Stone Ridge, the Yoga House and Woodstock Healing Arts as well as providing in-home and virtual training for private clients. Though a lifelong athlete, Dee faced many challenges with her own body composition and health that necessitated a deep dive into nutrition and ways in which to achieve balance in her life right down to the cellular level. Having been through the trenches, she emerged with more tools and an even greater passion to help her community achieve better health and freedom of movement. Note from Dee: It is my pleasure to have the opportunity to connect with the readers of Sanctuary. Although, I am not taking on any new clients at this time, you can reach me HERE to be put on a waiting list if you wish to work with me as personal training client. |
"I have problems with my back. Sometimes twisting and reaching will throw it out of whack. Are there exercises that are pretty safe for those with healed, herniated discs? I know core strengthening is usually suggested." ~ Kathleen (NJ)
Hi Kathleen,
I’m sorry you are having problems with your back, but you probably know that you are not alone. According to some studies, it is estimated that about 80% of people will experience some kind of back pain at some point in their lives. You are right that a strong core can go a long way to mitigate and manage back pain. I could not recommend any particular exercises to you, though, without knowing where and how your injuries developed. Also, it is beyond my scope of practice to diagnose an injury or prescribe treatment for an existing injury.
I can tell you, however, that there is more to the core than the abdominal muscles. For instance, there are long and short, deep and superficial muscles of the back (the Multifidus and the Erector Spinae muscles for example) as well as the pelvic floor muscles and the diaphragm which is the largest muscle of respiration. In the case of the diaphragm, learning proper breathing techniques can contribute much toward postural and back health, through not only strengthening but also by relaxing certain muscles.
Pain and injury relief do not stop with the core. Back health is postural health which starts at the feet, with proper stance, shoes and gait, and travels up the kinetic chain to the positioning of your head. An injury or weakness or tightness anywhere in the body can affect the way one holds oneself during standing and sitting positions and with movement, and thus can determine compensations that may lead to back injury.
My first piece of practical advice is that you be assessed by chiropractor or physical therapist who can help you pin-point the specific exercises you need.
In the meantime, I know many people who have found pain relief and freedom of movement through cranial sacral work, massage therapy, somatic education including the Feldenkrais method, Pilates, Gyrokinesis and Egoscue. Finding and working with a certified practioner and expert in any of these modalities will undoubtedly help develop the strength and mobility you seek.
Lastly, I will point you in the direction of two well-known experts in the field of spinal health. The first is Dr. Stuart McGill, and the second is Robin McKenzie. McKenzie’s book, Treat Your Own Back, is very accessible, full of tons of great advice, and includes a checklist to see if treating your own back is advisable or if you should seek further assistance.
"What are some good cardio alternatives to running? I used to run all the time, but now my knees are no longer cooperating. I do love a good cardio workout (except for swimming). Any suggestions?" ~ Brenda (CO)
Hi Brenda,
I am right there with you. Here are some ideas that come to mind.
Believe it or not, walking is great alternative to running and much easier on your joints. You still get the benefits of communing with nature, your friends and/or your dogs, and by adding hill work and speed intervals, you can really get your heart rate up.
I have recently bought a new bike called a gravel grinder that is perfect for the many carriage trails. I have not given up my rode bike but the trail takes away the inherent danger when sharing the road with cars.
Although you may not like swimming, water walking or water aerobics might prove to be a viable alternative.
I often set up five-six stations for myself and my clients that can be repeated in a circuit style workout for time or repetitions and can offer a great 30 to 45-minute cardio workout. These circuits may include, kettlebell swings, step-ups, TRX movements, squats, pushups, battle rope exercises, lunges, punches and kicks just to name a few. The the possibilities are really endless.
A rowing machine (I like the Concept II) offers a full body strengthening as well as a cardio workout. You may want to pair this with a rebounder (mini trampoline) which purportedly has the added benefit of increasing lymphatic flow.
Dancing alone, with a partner, free-style or following an instructor live or on video is not only fun but can help you express and release your emotions allowing for freedom of movement in body and mind.
Perhaps you might consider taking up a new sport like tennis, pickle ball, volleyball, stand-up paddle boarding, kayaking or cross-country skiing.
I use all of these types of exercises for myself and my clients. By mixing it up, I am less prone to over-use injuries and less apt to succumb to boredom which enhances adherence.
"How important is stretching for the over 50 crowd? What are some good stretches for those who are super stiff?" ~ Sanctuary Team Question
Many of my clients are part of the over 50 crowd (and so am I!). Stretching is an important aspect of our training and their “homework.”
Here are a few that I like the best from the bottom up.
Starting with the toes and feet, use a ball to roll the bottoms of your feet and stretch your toes.
Standing calf stretches: Against a wall with your back leg both bent and straight and pressing into your back heel.
Half-kneeling glute activation with hip flexor stretch: Kneel on one knee with the opposite foot on the floor in front of you. Squeeze the gluteal muscle on the kneeling side and then tuck under to feel a stretch at the front of the kneeling hip and thigh.
Lying ham string and low back stretch: Lying on your back, squeeze both knees (or one at a time) into the chest.
Any version of the piriformis figure-four stretch. For instance, lying on your back, place the ankle of one limb across the bent knee of the other. Hold onto the thigh of the bent leg and pull toward chest. Keep both feet flexed.
Child’s Pose: This is a great decompression stretch for the vertebrae and can help further stretch the thighs and ankles.
Chest stretch using a TRX, open doorway or corner: Stretching the chest is something I do with every client. It helps us better able to use our back muscles to mitigate forward-shoulder and forward-head postures caused by so much of our forward movement in day-day living.
Trapezius stretch: If you were to stretch your right side, you would reach behind your back with your right hand and grab your right wrist with your left hand and pull your right hand slightly to the left. You would then gently drop your left ear to your left shoulder. Image here.
Neck stretch: Sit on your hand on a hard surface with the fingers facing in toward your body and gently drop your ear to the opposite shoulder.
I use stretching as a part of our whole mobility and strength program. I will start with some ball or foam rolling or mobility moves such as marching and/or arm and hip circles to make sure the body is warm and ready to stretch. After stretching, we often do exercises that help teach the muscles how to work and hopefully stay in this lengthened position using exercises that isolate the target muscle then exercises that help the target muscles work correctly with other muscles in the body.
Hi Kathleen,
I’m sorry you are having problems with your back, but you probably know that you are not alone. According to some studies, it is estimated that about 80% of people will experience some kind of back pain at some point in their lives. You are right that a strong core can go a long way to mitigate and manage back pain. I could not recommend any particular exercises to you, though, without knowing where and how your injuries developed. Also, it is beyond my scope of practice to diagnose an injury or prescribe treatment for an existing injury.
I can tell you, however, that there is more to the core than the abdominal muscles. For instance, there are long and short, deep and superficial muscles of the back (the Multifidus and the Erector Spinae muscles for example) as well as the pelvic floor muscles and the diaphragm which is the largest muscle of respiration. In the case of the diaphragm, learning proper breathing techniques can contribute much toward postural and back health, through not only strengthening but also by relaxing certain muscles.
Pain and injury relief do not stop with the core. Back health is postural health which starts at the feet, with proper stance, shoes and gait, and travels up the kinetic chain to the positioning of your head. An injury or weakness or tightness anywhere in the body can affect the way one holds oneself during standing and sitting positions and with movement, and thus can determine compensations that may lead to back injury.
My first piece of practical advice is that you be assessed by chiropractor or physical therapist who can help you pin-point the specific exercises you need.
In the meantime, I know many people who have found pain relief and freedom of movement through cranial sacral work, massage therapy, somatic education including the Feldenkrais method, Pilates, Gyrokinesis and Egoscue. Finding and working with a certified practioner and expert in any of these modalities will undoubtedly help develop the strength and mobility you seek.
Lastly, I will point you in the direction of two well-known experts in the field of spinal health. The first is Dr. Stuart McGill, and the second is Robin McKenzie. McKenzie’s book, Treat Your Own Back, is very accessible, full of tons of great advice, and includes a checklist to see if treating your own back is advisable or if you should seek further assistance.
"What are some good cardio alternatives to running? I used to run all the time, but now my knees are no longer cooperating. I do love a good cardio workout (except for swimming). Any suggestions?" ~ Brenda (CO)
Hi Brenda,
I am right there with you. Here are some ideas that come to mind.
Believe it or not, walking is great alternative to running and much easier on your joints. You still get the benefits of communing with nature, your friends and/or your dogs, and by adding hill work and speed intervals, you can really get your heart rate up.
I have recently bought a new bike called a gravel grinder that is perfect for the many carriage trails. I have not given up my rode bike but the trail takes away the inherent danger when sharing the road with cars.
Although you may not like swimming, water walking or water aerobics might prove to be a viable alternative.
I often set up five-six stations for myself and my clients that can be repeated in a circuit style workout for time or repetitions and can offer a great 30 to 45-minute cardio workout. These circuits may include, kettlebell swings, step-ups, TRX movements, squats, pushups, battle rope exercises, lunges, punches and kicks just to name a few. The the possibilities are really endless.
A rowing machine (I like the Concept II) offers a full body strengthening as well as a cardio workout. You may want to pair this with a rebounder (mini trampoline) which purportedly has the added benefit of increasing lymphatic flow.
Dancing alone, with a partner, free-style or following an instructor live or on video is not only fun but can help you express and release your emotions allowing for freedom of movement in body and mind.
Perhaps you might consider taking up a new sport like tennis, pickle ball, volleyball, stand-up paddle boarding, kayaking or cross-country skiing.
I use all of these types of exercises for myself and my clients. By mixing it up, I am less prone to over-use injuries and less apt to succumb to boredom which enhances adherence.
"How important is stretching for the over 50 crowd? What are some good stretches for those who are super stiff?" ~ Sanctuary Team Question
Many of my clients are part of the over 50 crowd (and so am I!). Stretching is an important aspect of our training and their “homework.”
Here are a few that I like the best from the bottom up.
Starting with the toes and feet, use a ball to roll the bottoms of your feet and stretch your toes.
Standing calf stretches: Against a wall with your back leg both bent and straight and pressing into your back heel.
Half-kneeling glute activation with hip flexor stretch: Kneel on one knee with the opposite foot on the floor in front of you. Squeeze the gluteal muscle on the kneeling side and then tuck under to feel a stretch at the front of the kneeling hip and thigh.
Lying ham string and low back stretch: Lying on your back, squeeze both knees (or one at a time) into the chest.
Any version of the piriformis figure-four stretch. For instance, lying on your back, place the ankle of one limb across the bent knee of the other. Hold onto the thigh of the bent leg and pull toward chest. Keep both feet flexed.
Child’s Pose: This is a great decompression stretch for the vertebrae and can help further stretch the thighs and ankles.
Chest stretch using a TRX, open doorway or corner: Stretching the chest is something I do with every client. It helps us better able to use our back muscles to mitigate forward-shoulder and forward-head postures caused by so much of our forward movement in day-day living.
Trapezius stretch: If you were to stretch your right side, you would reach behind your back with your right hand and grab your right wrist with your left hand and pull your right hand slightly to the left. You would then gently drop your left ear to your left shoulder. Image here.
Neck stretch: Sit on your hand on a hard surface with the fingers facing in toward your body and gently drop your ear to the opposite shoulder.
I use stretching as a part of our whole mobility and strength program. I will start with some ball or foam rolling or mobility moves such as marching and/or arm and hip circles to make sure the body is warm and ready to stretch. After stretching, we often do exercises that help teach the muscles how to work and hopefully stay in this lengthened position using exercises that isolate the target muscle then exercises that help the target muscles work correctly with other muscles in the body.