Exercises and Stretches For Back Pain 

Does your back hurt?  Probably many of you are shaking your heads yes right now because a 2019 survey from the CDC found that 39% of adults had experienced back pain in the past three months when surveyed.  Back pain can range from general muscle aches to a stabbing pain.  It is one of the most common complaints I hear as a trainer, and it is one of the most common reasons people seek medical treatment or miss work.  Luckily, maintaining a strong and healthy body (especially a strong core) can help prevent or relieve most back pain.  If you do suffer from a sore back, it’s important to identify the reason your back is hurting and to know if it is simply a pain like a muscle ache or strain, or if it is a structural issue with the spine or disk problems with the disks that cushion the vertebrae (the small spinal bones).  Some pain or achiness can be the result of being sedentary too long or from arthritis.  Other times it may be a result of an event like an accident or illness.  The Mayo Clinic recommends seeing your doctor about your back pain if it: 

• Lasts longer than a few weeks. 
• Is severe and doesn’t improve with rest. 
• Spreads down one or both legs, especially if the pain goes below the knee. 
• Causes weakness, numbness, or tingling in one or both legs. 
• Is paired with unexplained weight loss. 

Exercise will help to strengthen the muscles that support the spine which removes pressure from the spinal discs and reduces the risk of injury.  Movement will also improve mobility, flexibility, and stiffness.  All of which can reduce pain.  A balanced workout plan is best and should include both stretching and strengthening as well as aerobic exercise that elevates the heart rate. 

In many cases, exercise and stretching most likely will help reduce your back pain and will help to prevent back pain from occurring.  However, some injuries require up to a few weeks of rest to heal the issue, so it’s important to identify the cause of your discomfort before launching into the exercises and stretches below.  Please consult with your doctor if you aren’t sure.   

Exercises for Back Pain 

Start with your breath.  When performing exercises or stretches, be mindful of your breathing.  Focus on taking nice long inhales and exhales and relaxing the muscles in your back.   

Walking is a great exercise anytime and that includes when your back is hurting.  How far and how often you go is a matter of how your body tolerates it and can be different for everyone.  Start by going a short distance and slowly add more time to your walk as the weeks go by.    With this and any exercise, stop if the activity is causing pain.   

The Superman Exercise is a great way to build strength and stability in your lower back and core muscles. 

• Lie on your stomach with your arms stretched out in front of you. Engage your abdominal muscles by drawing your navel in toward your spine. 
• Lift your arms, head, and legs off the ground about five inches. 
• Hold the position for 3-5 seconds and then relax. Repeat this several times, building up to more reps or holds if desired. 

Birddogs are another move that works many muscles of the core and builds strength and stability in the back as well as other parts of the core.   

-Kneel on the floor, knees hip-width apart, with your hands firmly placed on the ground about shoulder-width apart. Engage your abdominal muscles by drawing your navel in toward your spine. 

- First, practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered. 

-When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, hips squared to the ground. However, if your low back begins to sag, raise your leg only as high as you can while keeping your back straight. 

-Return to the starting position and complete 3-4 sets of 10 reps on each side. You can add a light weight in your hand when you become comfortable with this exercise. 

A rack pull is a type of deadlift that is great for anyone with limited hamstring flexibility.  Rack pulls are good for both glute strength and lower back strength.  Start with a light weight as you perfect your form with this exercise. 

• Place a barbell on a rack or boxes, with the bar high enough that it’s just below the knees.  Stand with feet hip-width apart and keep your feet flat on the floor with the weight balanced in both feet throughout the entire move.  Knees should be soft.   

• Keeping your back straight, hinge at your hips shifting them back.  Grab the bar with both hands, about shoulder-width apart. 
• Push your feet evenly into the floor as you stand up keeping the bar close to the body.   
• Lower the bar back down toward the rack or blocks, hitting that hip hinge position again.  
• Repeat 3 sets of 5 reps. 

The Lat Pulldown targets the latissimus dorsi, more commonly referred to as the "lats," which is the muscle just under the armpits and spreading across and down the back. 

-Sit at the Lat Pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright. 

-Pull your shoulder blades down and back and bring the bar to your chest. Pause, then slowly return to the starting position. 

-Complete 3-4 sets of 10-12 repetitions on each side. 

Stretches for Back Pain 

When stretching, listen to your body and only push to the point of feeling a stretch.  Stop any movements that feel painful.   

Side Bend 

• Stand with your arms stretched up straight over your head. 
• Plant your feet firmly to the ground, about hip-width apart. 

• Place your right hand around your left wrist and lean your body over to the right side.  Try to keep your hips straight as you stretch. 
• Hold for 5-10 seconds. 
• Return to center. 
• Repeat on the other side. 

Cat-Cow 

• Start on all fours on the floor or place both hands flat on a counter, desk, or tabletop, keeping your arms straight.  Make sure your hands are directly underneath your shoulders and if on the floor, your knees are directly below your hips.   
• Gently round your back, bringing your chin down toward your chest and breathing in. 
• Exhale and arch your back and lift your head to look up. 
• Slowly flow between each move, three to five times.   

Child’s Pose  

• Start on all fours on the floor or on a bed. 
• Move your hips back toward your heels. 
• Your arms and hands should be outstretched on either side of your head, reaching forward. 

• Rest your forehead on the floor or other surface.   
• Hold the pose for 10-30 seconds. 

When your back is hurting, gentle movement can help lessen the pain in many cases.  Consult your doctor prior to starting any new exercise routine and to identify the cause of your pain if you are unsure.  General back aches and stiffness can be helped by light exercise and stretching – moving your body!  Keep your back healthy and strong by building muscle strength, increasing flexibility and performing regular aerobic activity.   

Have you heard of Dormant Butt Syndrome?  Some news articles and magazines have tried to make it sound even more catchy to get you to click on the headline – calling it “Dead Butt Syndrome” or “gluteal amnesia”.   It may sound strange or even silly, but it is a real condition, and it can cause real problems!   

Dormant Butt Syndrome (DBS) refers to when the gluteal muscles are weak, and the hip flexors are tight.  If your glutes are too weak, they may stay that way and forget to, or lose their ability to, fully contract and do the work they should.  This may cause other muscles around them to take on too much during movement or exercise which then could imbalances and result in injuries or pain in other parts of your body, predominantly the back, hamstrings, hip, or knee.  DBS can also cause balance issues and contribute to conditions like sciatic nerve compression and subsequent pain. 

The gluteal muscles (glutes) are a grouping of muscles that make up the buttock area.  These muscles include the gluteus maximus, gluteus medius and the gluteus minimus.  The gluteus maximus is the largest muscle in the body.  It’s one of the primary muscles used in many of our day-to-day activities like standing upright, squatting, bending over, walking, and running.  The gluteus medius and minimus muscles work together and are responsible for rotating the hip, moving your leg out to the side and for stabilizing the hip and pelvis during weight bearing activities.   

The hip flexors are the muscles that run from the front part of your lower vertebrae in your lower back, to the pelvis and then connect to your femur (thigh bone).  They are important in this situation because they are the muscles that help to move your legs along with your glutes.  When your glute muscles aren’t working properly, the work of the hip flexors is doubled.  Plus, they are probably already in a tight and shortened position because your glute muscles are lengthened and relaxed.    

If your gluteus medius is underactive or weak, it can alter hip, knee and lower back function and can result in low-back pain (Cooper et al., 2016; (Philippon et al., 2011).  A clinical commentary published in the International Journal of Sports Physical Therapy cites multiple studies that show that weakness of the gluteus maximus has been implicated in injuries like knee pain, low back pain, hamstring strains, ankle injuries and more (Buckthrope et al., 2019).  (I love that this article refers to DBS as ‘sleepy glutes’.) 

What causes DBS?   

An inactive lifestyle is thought to be the main cause of DBS and underactive or weak gluteal muscles.  Too much sitting or laying down for long periods of time, can cause your glute muscles to relax and lengthen too much and in turn cause your hip flexors to tighten.   

DBS can also be due to the glutes not working when they should.  Even if you have an active lifestyle, your glute muscles could be not engaging when they should.  This could be because of a muscle imbalance or alignment being off or an underlying nerve issue.   

Symptoms of DBS 

DBS can be the cause of discomfort or pain in many parts of the lower body.  The pain is usually in one or more of the body parts that form a chain when we walk or run or bend like the back, hip, knee, or foot.  It can sometimes cause feelings of tightness or a dull ache in the glutes or the tendons around the hip joint.  Of course, pain or discomfort in any of these areas could also be caused by other issues so it would be best to speak with your doctor to be sure DBS is the cause.   

Treatment for DBS 

The best way to prevent or treat DBS is to activate your glutes and keep them strong.   Talk with your doctor about if you may have DBS.  With your doctor’s okay, you may be referred to physical therapy or a personal trainer for exercises to fire up your glute muscles.  Here are a few ideas on how to prevent DBS and keep your glute muscles active and firing!   

1. Don’t just sit there! – stand up and walk around at least once every hour.  If you have an Apple Watch, it probably reminds you to stand if you haven’t enough in the last hour.  Don’t ignore it.  Even standing for as little as 2 minutes each hour can make a difference. 

1. Mix up your position throughout the day.  Some examples include sit on a stability ball instead of a chair for part of your day, stand while reading instead of sitting, go for a walk while meeting with a coworker, or walk around your office while on the phone. 

1. Perform lower-body and glute-focused exercises two to three times a week as part of an overall full body strength training program.  Some glute focused exercises are included below.  Please note this is not an all-inclusive list of ways to strengthen the glutes.   

Glute Exercises 

Banded Lateral Walk  

Place a mini resistance band a few inches above ankles but below the calf muscle, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by right. That’s one rep. Do 3 sets with 10-15 reps per side.  This exercise can also be done without the mini resistance band if you don’t have access to one. 

Romanian Deadlift 

Start standing with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing body. Keeping knees slightly bent, press hips back as you hinge at the hips and lower the weights toward the floor.  Don’t go lower than when your back is parallel to the floor.   Keep back flat.  Squeeze glutes to return to standing. That's one rep. Do 3 sets with 8-12 reps. 

Glute Bridge 

Start by lying on your back, arms by sides and knees bent.  Heels close to the body.  Engage core and glutes, then press into heels to raise hips toward the ceiling until body forms straight line from shoulders to knees. Hold for two seconds before lowering back to start position. That's 1 rep. Do 3 sets with 10-15 reps. 

Sumo Squat 

Start standing with feet wider than shoulder-distance apart, toes turned out slightly, holding a dumbbell or Kettlebell with both hands. Bend knees and push hips back to lower down into a squat. That’s 1 rep. Do 3 sets with 10-15 reps. 

Ultimately, having strong and active glutes will help reduce the risk of pain and injuries in the back and lower body.  There are many different exercises that can strengthen the glutes.  Ask a LivRite personal trainer if you have any questions and for assistance with any of these exercises. 

References 

Cooper, N.A. et al. (2016). Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. European Spine Journal, 25, 4, 1258–1265. 

Buckthorpe, M., Stride, M., & Villa, F. D. (2019). ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY. International Journal of Sports Physical Therapy, 14(4), 655-669.  

According to The Mayo Clinic, “Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.”  Osteoporosis is a bone disease where bone mineral density is reduced.  It most commonly occurs in women over the age of 50, but it can affect anyone.  It causes bones to become brittle which increases the risk of fractures.  Our bones not only support our body’s structure, but they also protect vital organs, play a role in blood cell production, our immune system, the storage of calcium, the release of essential hormones, among other functions.   

Our bones are made of living tissue and mainly contain bone marrow, cartilage, membranes, nerves, blood vessels and three different types of cells.  Like other cells in our body, the cells in our bones are constantly being broken down and subsequently replaced.  This process in our bones is called bone remodeling or bone-rebuilding.  The bone remodeling process allows the body to repair broken bones, reshape the bones as we grow, and regulate calcium levels.  Many factors contribute to bone remodeling.  Some of these factors are the parathyroid hormone, vitamin D, estrogen, and testosterone.  This bone remodeling process of breaking down old bone and increasing our bone mass when new bone is made, slows down as we age.  The process starts to slow as early as our 30’s and as we continue to age it’s possible that bone mass is lost faster than new mass can be created.   

Risk Factors for Osteoporosis Can Include: 

• Low calcium levels 
• Vitamin D deficiency 
• Smoking tobacco 
• Using corticosteroids 
• Estrogen deficiencies (common during menopause) 
• Family history of osteoporosis/Genetic factors 
• Age (risk increases after 50) 
• Having an inactive lifestyle 
• Body frame size (men and women who have small body frames tend to have less bone mass to draw from as they age) 

This is not a complete list of the potential causes of osteoporosis, but it can help us identify ways to help maintain or increase our bone mineral density and let us know who might be most at risk.   

How do you know if you have osteoporosis? 

There are no typical symptoms in the early stages of bone mineral density loss.  Once you have osteoporosis, you might experience signs like; back pain (caused by a fractured or collapsed vertebra), loss of height over time, a stooped posture or a bone that breaks easily.   

A bone density test is the only way for doctors to determine if you have osteoporosis or osteopenia.  Osteopenia is a loss of bone mineral density, which means your bones are weaker but not yet to the point of osteoporosis which is a more severe loss of bone mineral density (bones are brittle or almost brittle).  There are not usually any symptoms of osteopenia.  It may be helpful to know if your bones have weakened to this point so you can work with your doctor to determine a treatment plan to prevent it from worsening to osteoporosis.   

How to prevent osteoporosis? 

To help prevent osteoporosis, Johns Hopkins Medicine suggests; limiting alcohol consumption, stopping smoking if you smoke, consuming adequate amounts of calcium and Vitamin D as well as having an adequate protein and vegetable intake.  They also mention that weight bearing exercise can help build strong bones and slow bone loss.   

Just like our muscles break down under stress (like resistance training) and then repair themselves to become stronger, our bones have a similar process.  If a bone comes under increased stress over time, for example during weight bearing exercise, the parts of the bone under the most pressure will become thicker over time.  Exercise helps maintain or increase bone density no matter when you start, but if you start exercising regularly when you are young and continue throughout your life you will reap the most benefits. 

Exercising with Osteoporosis 

If you have osteoporosis or osteopenia, ask your doctor or physical therapist before starting a new exercise routine about what exercises are right for you.   

In general, with osteoporosis, it is recommended to avoid excessive bending or twisting of the spine and to be careful of high impact activities like running or jumping.   

In 2022, the British Journal of Sports Medicine (2022; 56 [15]) published exercise guidelines for people with osteoporosis.  A multidisciplinary group of experts met in 2017 to create these guidelines based on their review of research and expert opinions.  They wanted to clear up any uncertainty about what types of exercise and how much physical activity are safe and effective in individuals with osteoporosis.  We know that physical activity and exercise can optimize bone strength, reduce fall, and fracture risk but they wanted to create these guidelines to be more specific on the type and duration of exercise as well as how to minimize any potential risks of exercise.   

They concluded the following recommendations for all people with osteoporosis: 

1. Those at risk of falls should start with targeted strength and balance training. 

1. Perform resistance training 2-3 days a week to maintain bone strength.  Start at 8-12 reps of each exercise, building up to three sets.  Begin with lower intensity exercises to ensure good technique before increasing intensity. 

1. Target all muscle groups but especially focus on the back to promote a healthy spine. 

1. Spread physical activity throughout the day to avoid prolonged sitting. 

1. Include impact exercise 4-7 days a week (like jumping 3-5 sets of 10-20 jumps with 1-2 minutes of rest between sets). 

1. Avoid movements involving a high degree of spinal flexion (in both exercising and in daily life). 

They also found that “There is little evidence that physical activity is associated with significant harm, and the benefits, in general, outweigh the risks.” 

Activities that can help prevent bone loss, maintain bone density and are safe for those with osteoporosis: 

• Weight bearing aerobic activities – activities on your feet with your bones supporting your weight.  Examples include walking, dancing, low impact aerobics, elliptical machines, and stair climbing. 

• Strength training – including using dumbbells, resistance bands or your own body weight to strengthen all major muscle groups.   

An example of a full body strength training routine that’s great for beginners: 

Complete 10-12 repetitions of each exercise before moving to the next.  Then repeat each exercise three more times, resting in between each set. 

1. Squat – Start with your feet shoulder width apart.  Bend your knees as you shift your hips back, keeping your back straight and leaning partly forward.  Squeeze your glute muscles and return to a standing position. 

1. Push Up – Put your hands slightly more than shoulder width apart on the floor (or if a beginner, on a countertop or wall).  Bend your elbows and bring your chest toward the floor (or other surface) keeping your body in a straight line and all moving together. 

1. Standing on One Leg – Have a sturdy piece of furniture nearby in case you need to grab something for balance.  Stand on one leg for as long as possible – up to a minute.  Repeat with the other leg.   

1. Side Leg Lifts – Start with your feet hip-width apart.  Shift your weight to your left foot.  Flex your right foot and keep your right leg straight as you lift it to the side.  Bring the right leg down then repeat the lift on the right leg 10-12 times then switch to the other side. 

Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life.  Regardless of age or osteoporosis risk or osteoporosis status, exercise has a positive impact on strength, mobility, and bone density in addition to improving overall health. It’s never too late to start.  Regular exercise can help to prevent and even reverse some bone loss.  It also can improve balance and flexibility which is key for preventing falls which are the most common reason for bone fractures.   

Think walking isn’t a great workout? Think again! While it isn’t as intense as some forms of exercise, research shows that walking regularly has many benefits, including:

• reduced risk of chronic diseases like heart disease, hypertension (high blood pressure), diabetes, and certain cancers
• improved mood
• reduced stress
• improved cardiovascular fitness
• boosting energy
• maintaining a healthy weight or weight loss.

How often, for how long, and how intensely should you walk to see benefits?

Engaging in a physical activity for at least 30 minutes a day is a good general goal and is recommended by the National Institute of Health. It doesn’t have to be all at once. Taking 3 or 4 ten-minute walking breaks throughout your day counts! Any activity is better than none at all. Start slowly if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

To get the most heart health benefits from your walking workout, make sure you are elevating your heart rate. A general calculation to estimate your maximum heart rate is to subtract your age from 220. Then calculate 60% - 80% of your maximum heart rate. That will be your heart rate zone percentage where you should be in your workout. Please note this will vary from person to person and things like medication and stress can affect your heart rate and make it unlikely to get an accurate reading of your heart rate and intensity using method.   Your heart rate can be monitored on a fitness tracker watch or you can go by the talk test. When using the talk test to gauge the intensity of your workout, aim to be out of breath enough that you don’t want to talk too much because you are working hard. But don’t go so fast that you can’t talk or are completely out of breath.

10,000 steps is a number commonly used as a daily step goal. There isn’t research to support this number as having any significance for our health. The number is believed to have started when in 1965, a Japanese company made a pedometer named Manop-kei, which translates to “10,000 steps meter.” 10,000 is a figure that is easy to remember and was used as a marketing tool then and still is as it has become the number we think of most often when we think of daily steps. 10,000 steps add up to over 5 miles and is difficult for most individuals to get each day. The good news is that many studies show that taking 4,000 - 8,000 steps a day has many health benefits. One of those studies is a study done by Dr. I-Min Lee, an associate epidemiologist at Brigham and Women’s Hospital and a professor of medicine at Harvard Medical School. The researchers gave step tracking devices to 16,741 women with an average age of 72. They found that women who averaged 4,400 daily steps had a 41% reduction in mortality. Mortality rates progressively improved before leveling off at approximately 7,500 steps per day.

A study in JAMA showed that the intensity (speed) of your steps may not matter as much as getting more steps per day. They found, as other studies have also confirmed, that a greater number of steps per day were associated with lower risk of all-cause mortality. Don’t let your speed deter you from walking more.

10,000 steps a day is still something good to strive for.   However, don’t be discouraged by that number if you don’t hit it each day, remember you benefit from increasing your step count from whatever it may be at this time. Aiming for 8,000 steps a day is also a good target and is supported by research as being a good daily minimum number of steps. There are many inexpensive pedometers available to help you track your steps if that is something that motivates you. Apple watches and Fitbit devices are other popular ways to keep track of your steps. I wrote more about Fitness Trackers in an earlier blog post.

What do you need to know about walking for fitness?

Walking is a safe form of exercise for just about everyone. Even those with knee pain. A study found that the participants (aged 50 or older with osteoarthritis in their knees) who reported walking for exercise were 40 percent less likely to develop new frequent knee pain over the course of several years, compared with those who didn’t walk regularly. Researchers say further research is needed but, the results suggest that habitual exercise might help protect arthritic knees from becoming more painful.

Little equipment is needed to walk. All you need are shoes. Having a good pair of shoes that are right for your feet is important to help prevent any potential injuries or pain. Wear shoes that offer the amount of support you need. If you aren’t sure, head to a local running store to find shoes that work for your foot, stride, etc. The Runners Forum is a great locally owned store in the Indianapolis area with several locations around the city. It’s not just for runners, they can help you find the right shoe for you for walking as well.

Walking can be done just about anywhere! If the weather isn't appropriate for walking outside, come to LivRite and walk on one of the treadmills. Or consider walking in a shopping mall that offers open times for walkers or an indoor track at a gym or school. Walking inside your home is also an option with many online walking videos.   Check out a Leslie Sansone DVD from the library or find a walking workout on YouTube.

Think walking is boring? Can’t keep a habit of daily walks? Here are a few suggestions to help you enjoy a walk on a more regular basis:

1. Add Intervals. Alternating bouts of slower walking with a faster brisk pace can make your walk feel more like a workout, burn more calories and be great for your heart. If you’d like to transition to running, starting out with adding a minute of running several times throughout your walk is a great way to start. Here’s an example of an interval walking workout: Walk at an easy pace for five minutes then speed up to a more moderate pace. Then start a one-minute burst – walk faster or begin a slow jog. After one minute, return to a moderate pace for three minutes. Repeat these intervals a few times and then finish with a five-minute cool down at an easy pace.  

2. Call a Friend. Ask a friend to join you, a walk is a great way to catch up or spend time with a friend or family member. If the friend can’t meet in person, catch up on the phone while you walk. Pacing around the house while on calls counts too.

3. Try an audio-based book or podcast or listen to music. Pairing a podcast or book that you really want to listen to with a walk is a great motivator to maintain a walking habit. If you can only listen to that book or podcast while you walk, or only watch a show you want to watch if you are walking on the treadmill, you might be more likely to do it.

A Walking Plan

If you haven’t been active, start with two to three walks a week up to 10 minutes. Each week add 2 to 3 minutes to your walk and as it feels easier, add another day. Slowly increase your time and the number of days you are walking as your stamina grows. Aim to walk 3 to 4 miles per hour. Walking 30 minutes a day is a great goal to strive for.

Walking is an excellent way to improve or maintain your health. It can be done just about anywhere, with little equipment or expense. There are plenty of ways to increase the intensity of a walking workout when you need it and ways to mix it up to keep you from getting bored. Walking most days of the week along with strength training exercises for all major muscle groups at least two times a week, is a great fitness plan. Need help? Have questions? Don’t hesitate to ask a LivRite trainer for a free fitness assessment.

Getting older. It’s a common topic and something many people are fighting against. As soon as someone starts to experience aches and pains, they may accept it and write it off as “getting old”. Many expect move more slowly, have more pain and to have physical limitations as they age and think there is nothing to be done to help or slow down this inevitable fate.

It is true there are some things we can’t control in the aging process. Our bodies will change. While we can’t stop ourselves from aging completely, there are some things we can do to slow down the effects of aging and to minimize or even reverse some of the slow down and ailments that might occur as we grow older. These controllable factors include your daily habits and lifestyle. A healthy lifestyle is the closest thing we have to a fountain of youth.

What are some of the naturally occurring effects of aging?

1. Aerobic Endurance Slows

Our V02 max naturally decreases as we age and if we are not performing cardiovascular exercise. This is the body’s ability to use oxygen. When your V02 max decreases, your body cannot use as much of the oxygen that is breathed in, which limits muscle output and cardiovascular function. That means you will get breathless quickly and tire faster.

2. Max Heart Rate Declines

As we get older, our maximum (max) heart rate lowers. A max heart rate is the upper limit of heart beats per minute that your body can safely sustain. You can calculate a rough estimate of your max heart rate with this formula from the American Heart Association: 220 - [your age] = estimated max heart rate. This can decrease how intensely you are able to exercise.

Also, with time your heart beats at a lower rate per minute. When your heart beats, it pumps a specific volume of oxygenated blood away from your heart to be used by your body – including your muscles. With fewer beats per minute, it means there is less oxygenated blood in your muscles which means they fatigue faster and more easily.

3. Hormones Change

Hormones play a role for both men and women in the changes that occur as we grow older.   Just one of these changes is that testosterone and estrogen levels naturally decrease starting in our 30’s and can reduce lean muscle mass. Less muscle mass affects our ability to move and complete daily tasks and changes our body composition. Less muscle also affects our balance – read more about that and other aspects of age-related physical changes in my last post all about balance.

The good news is there are things we can do to limit the effects of aging on our daily lives and that is through our lifestyle. Research has shown that we can affect the length of our telomeres (the protein structures that are found at the ends of chromosomes that cap and protect our genes) through healthier lifestyle choices. A direct relationship has been shown between telomere length and life expectancy, DNA damage and age-related diseases. Dysfunctional telomeres are risk factors for adverse health conditions and may accelerate the progression of age-related disorders. The longer our telomeres, the risk is reduced for the development of cancer, type 2 diabetes, inflammatory diseases, and premature aging.

So how do we lengthen and protect our telomeres, thus slowing down the age related physical slow down?  

1. Sleep

Sleep has been shown to be important for our health at every age. Experts recommend 7-9 hours of quality sleep per night. Studies also show it affects the length of our telomeres. One example is a study where researchers found that men with shorter sleep duration had shorter telomeres.

Some ways to improve your sleep would be to go to bed at the same time every night and wake up at the same time every morning – even the weekends. Shutting down devices at least an hour before bed, having the bedroom temperature at 65 degrees, and having less caffeine (especially later in the day) could also help.

2. A Healthy Diet

The Mediterranean way of eating has been repeatedly shown to be the “best diet” for health and longevity. It focuses on eating real, whole foods like fruits, vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices. Fish, poultry, eggs, cheese, and yogurt are also included in moderation. The fish and seafood provide omega-3 fats which are especially important in reducing inflammation and improving insulin resistance.

A healthy diet limits sugary and highly processed foods. One study found an association between sugar-sweetened soda consumption and shorter telomeres. Just another reason to avoid drinking soda!

A study in the Archives of Medical Science showed a positive association of vitamin D in the length of telomeres. Vitamin D is an important nutrient that many don’t get enough of. It’s a good idea to have your health care provider check to see if you are deficient as it can affect many aspects of your health.   Some foods contain vitamin D, like some types of salmon, mushrooms, sardines, and eggs but it can be difficult to get all the vitamin D that you need from food. Moderate sunlight exposure can also up your vitamin D intake. In general, 15 minutes of unprotected (no sunscreen) time in the sun can give you all the vitamin D you may need. (Don’t forget to put on sunscreen after that if you will be out in the sun longer!)

3. Exercise

Both aerobic exercise and strength training are important to stay healthy at any age but also to combat signs of aging. Strength training will help to minimize or reverse the natural loss of bone density and muscle as we age. Aerobic or cardiovascular exercise keeps our V02 Max higher which means we won’t tire as easily on a walk or while playing with grandkids for example. It also can increase or maintain the length of our telomers. A study done in the UK showed that as little as 10 minutes of brisk walking a day was associated with longer telomeres and reduced signs of aging.

4. Stress Reduction

Several studies have linked chronic stress to shorter telomeres. One such study compared healthy women who were mothers of healthy children (the control moms) and those who cared for chronically ill children (caregiving mothers). On average, the caregiving mothers had telomeres that were 10 years shorter than the control moms. That is, their cells behaved as if one decade older.

Stress is part of everyday life but typically the response to the stress from our Central Nervous System (CNS) will dissipate about 90 minutes after the stressful event. Chronic stress is when our bodies stay in that “flight or fight” response from the CNS. That means we have heightened levels of stress hormones in our bodies which have numerous negative effects on our health, among them contributing to the shortening of our telomeres and aging.

Experiment with things that will help reduce your stress. Take the time to do what makes you feel better and bring you joy. Mindfulness, yoga, and meditation have all proven to reduce stress. Taking time to enjoy a hobby, getting regular exercise, connecting with friends, and listening to music are all examples of things that could help lessen your stress response.  

Your habits and lifestyle can make a difference in how your body ages. Slowing down aging isn’t about rejecting the idea of getting older, it’s about improving the quality of your life for the rest of your years. Not necessarily about adding years to your life but adding life to your years.

"Grow old along with me! The best is yet to be." Robert Browning (1812-1889)