This week I spent two days at a business event. As an introvert, that very sentence is enough to make me want to hide in a closet.
Don’t get me wrong. I enjoy meeting people, especially since I know many in this particular group. But being in a roomful of other humans for two entire days drains my energy not unlike pulling out a stopper on an old-fashioned bathtub.
By the end of the meeting while everyone’s making plans to go out to dinner, I’m wondering how I can escape without being noticed. If there’s no apparent quick getaway, I use my fallback excuse, “I have to go home and feed my cats.”
I realize this makes me sound 100 years old (no offense to those in this age group), and I’m fine with it.
I’ve also started doing other things that make me qualify for the “old person” label: I choose shampoos easiest to squeeze, I wear lower-heeled shoes and prefer to go to dinner at small, quiet restaurants, preferably where we’re the only two people in the place. Which is easy to do when you eat at 5:00.
At 59, I don’t consider myself “old,” although apparently I am, according to a new poll which sets the bar at age 57. The poll of 2,000 adults qualified certain traits as ones sees as being long in the tooth. Top of the list included:
Plus, of course, there’s the stiff joints and making noises when you get up from a chair.
On another level, you’re more likely to need time off for common injuries such as tendonitis.
The big question: How can I stay in shape and lose weight when things hurt?
Obviously, if you’re hurting you should first see a physician first. Or, if you’re like me and know where the problem lies (arthritis), and your doctor gave you the go-ahead, it’s a matter of trial and error.
If you end up on the couch with an ice pack and bottle of Motrin, you may want to modify your routine next time.
Here are my best tips for avoiding pain and modifying your workout so you can keep on keeping on…
Skipping your warm-up seems like an easy way to cut your workout time (guilty as charged…), but it’s more important than ever now. Warming up primes your muscles and nervous system to get ready for the work ahead. And, if you have arthritis like me, it’s crucial. Strive for 10 minutes or so of a light cardio exercise, ideally using the body parts you’ll be exercising, until you just start to break a sweat.
Know your limits. If it hurts to “do this” don’t do that. For example, if squats hurt your knees, but half-squats work fine, stick with that. Adjust your range of motion to stay within the pain-free zone – don’t push it!
If running hurts, try walking. Swap Zumba for yoga for a couple of weeks. Swimming may ease joint pain when you have a flare-up. Try biking or rowing instead of the elliptical, etc.
First, ONLY stretch after you’re warmed up, or you risk pulling or straining a muscle. Stretching includes traditional, static (stretch and hold) stretching as well as foam rolling. Research shows foam rolling helps speed recovery and increases range of motion when done on a regular basis — e.g. every day.
Mornings tend to be when joints are at their angriest, although that varies. If that’s the case for you, consider exercising later in the day if you can, after you’ve been moving around for a bit.
A few specifics…
IF YOUR BACK IS SORE
Avoid overhead lifting, which puts stress on your spine. A slight incline works better for something like overhead shoulder presses, for example. Also, stay clear of machines like the leg press, which can also hurt your back.
WHEN YOUR SHOULDER GIVES YOU GRIEF
The exact cause of the discomfort determines what works and what hurts, but in general stay away from overhead presses, lateral raises, chest presses and the chest fly (the latter involves bringing arms out to your sides and back up and together as if you’re hugging a giant tree).
Each of these is most likely to cause shoulder pain. Chest presses can work if you use a modified range of motion and lower the resistance about half way. Go easy on all chest and shoulder exercises until you’re pain-free.
FOR REBELLIOUS KNEES
I saved the best for last. And by “best” I mean the worst. One of the consistently named “worst exercises for knees” on any list on this topic includes the knee extension, a machine, a seated exercise where you extend your legs out in front of you with a weighted pad on the fronts of your ankles. Ouch! It’s not a functional movement anyway, so skip it.
Hip raises and side-to-side crab walks are also usually fine.
NOW YOU… What are YOUR biggest physical challenges? Let me know in the comments section below …
Other posts you may enjoy:
What’s YOUR biggest achy joint? Will you try any of these tips? Let me know in the comments below!
For questions, email me at email@example.com.
Your Ageless Body Coach,
Linda Melone is a Certified Strength and Conditioning Specialist, certified trainer and award-winning health and fitness writer. She specializes in helping women over 50 get in shape and lose weight.