 None of us are getting any younger. That's something that we really can't do anything about; we can't stop the clock, or even slow it down. However, we can do something about it. I love the saying 'use it or lose it' and when it comes down to the body, that really is the case.
This year, 2012, marks the 'European Year for Active Ageing'; an initiative set up by the European Union to recognise the increasing ageing population, and to raise awareness of the contribution that the older generation makes to society. The European Year encourages 'active ageing' with emphasis placed on the maintenance of good health and wellbeing, and an active, independent lifestyle, fully integrated and incorporated into the wider society.
In recognition of this initiative, and as part of Chiropractic Awareness Week (16th to 20th April), we chiropractors have done a bit of consumer research*, the results of which highlight the need for action and attention, whatever your age, shape or size: - One in five (20%) aged 55 and over are most worried about becoming less active as they age.
- 48% of over 55’s admit that they are a lot less active than 20 years ago.
- 51% of over 55 year olds are currently suffering from back or neck pain with 33% of those complaining that they suffer daily and 24% stating they have endured some kind of back or neck complaint for more than 10 years.
*conducted by the British Chiropractic Association, February 2012.
The research also explored how back and neck pain is impacting on people’s daily lives. The findings revealed that 13% of those suffering from back or neck pain, aged 55+ experienced difficulties with going to work – a clear concern for the ageing workforce. Additionally, 13% found their pain impacted on their ability to socialise with friends and family. The other main areas of concern related to restrictions in carrying bags/rucksacks, carrying out DIY, exercising and sleeping.
However, despite our concerns, we can do something about it! Like a car, or any well-oiled machine, keep the body moving gently on a daily basis and it'll generally keep going for longer. Remaining active as we grow older is vital for our overall wellbeing and continued health, and a few simple steps can be taken to help preserve your back and posture for years to come:
- Stay as active as you can within your physical limitations - but check with your doctor before embarking on any new exercise regime to make sure it won't interfere with any existing condition or medication.
- Some exercises that may seem daunting or only for the very fit may, in fact, be perfect in allowing you to maintain fitness and mobility if done at a ‘lower’ level. Adding just a few minutes of exercise or stretches to your daily routine could be of benefit - even just a few shoulder shrugs or gentle knee lifts can help to loosen up the joints! Or just try to be a bit more active generally; walk to the shops, take the stairs rather than the lift, walk a little faster than normal to 'boost' your exercise routine. Any exercise is better than none!
- Walking is a great way to stay active and the benefits are underestimated. It is less strenuous on the joints than other forms of exercise but is weight bearing and so can help maintain bone density too.
- Swimming is a good alternative to keep the joints supple and mobile - particularly if other 'weight bearing' forms of exercise are too painful. The water will help to support the body, so have a look for a swimming session or 'water aerobics' class at the local pool. Cycling, or an exercise bike, can also be good.
- A moving joint is likely to be less painful than a static joint, so even simple movement, stretches or gentle exercises could help relieve pain. Think of a rusty hinge - keep it moving on a daily basis and it'll work pretty well. If you don't move it at all, it'll seize up completely, and then require much more effort to get it moving!
- Promoting core strength and positive posture by doing StraightenUpUK – a series of simple stretches and exercises is a great idea. Or find a local exercise class that promotes balance and core stability - local Age Well groups have several exercise classes, or Tai Chi, Yoga and Pilates are also excellent at maintaining the strength, posture and balance of the body.
There are loads of other ways for us to keep fit and healthy, despite the advancing years, increasing wrinkles and grey hairs. Remember 'USE IT or LOSE IT!'.
 _I was lucky enough to get tickets to see the Moscow City Ballet's production of 'Swan Lake' at Venue Cymru in Llandudno earlier this week. This production has become a 'must see' for all those who dipped their toes into ballet after seeing 'Black Swan' in the cinemas last year, but has been high up on my list for a long time. Swan Lake follows the love story of a prince who is entranced by Odette - a beautiful maiden trapped in the body of a graceful swan by an evil sorcerer - and her nemesis, Odile the black swan. Swan Lake was fantastic - the sheer grace and beauty of the dancers as they effortlessly leapt about the stage, lithe-limbed and ethereal. It was amazing to see how they managed to transform themselves from human to swan, simply by changing the movement of an arm or leg. What was even more impressive was the way that they managed to make it look completely effortless - and yet ballet has to be one of the hardest forms of exercise. Dancers have to be incredibly fit; strong and supple with immense stamina to be able to perform for 2-3 hours every evening, in addition to hours of practice and rehearsal during the day. I think that dance, and in particular ballet, must work pretty much every muscle in the body and relies on very good 'core stability'. A lot of dancers practice Pilates to keep these core muscles strong; one of the best workout DVD's I use is Darcey Bussell's 'Pilates for Life' (Darcey was a prima ballerina with the Royal Ballet for many years) and many of the exercises I prescribe for patients are based on Pilates. Obviously, chiropractic is used extensively within the ballet world - most of the big dance companies have their own chiropractor as part of the medical team - and I'm sure those that have seen 'Black Swan' will remember the scene where she has her foot and ankle manipulated with an almighty 'crack'! Seeing Swan Lake has once again shown me how impressive the human body can be, and has rekindled my passion for ballet. I danced for many years as a child, but have recently taken it up again at the Barton Dance and Drama Academy in Holyhead. There is nothing that stretches the mind and the body quite like a hard session at the barre - and who knows, maybe one day I'll realise my dream of being a ballerina!
 _ It's that time of year when many of us will be hitting the slopes. Whether it being carving those parallel turns or flipping 180's in the board park, it's never too soon to start getting fit for the snow. A little bit of work at this stage will enable you to minimise injuries and maximise your time on the snow.Some pre-season fitness tips...Improve your overall cardiovascular fitness - cycling, running, 'bunny hops', roller blading and bouncing on a mini-trampoline will help to build up your overall fitness and strengthen those all important thigh muscles.Feel the burn - strengthen the quad muscles and improve your core stability with squats and travelling lunges and wall sits. I've found a great explanation and demonstration here.Get to the core - planks, sits-ups and exercises on a gym ball or wobble board will help to improve your core stability and sense of balance.On the slopes...Hot and cold - warm up gently at the start of the day with a walk to the first lift and few easy runs to loosen up any tired, achy muscles; don't head straight for the black runs! Watch out for icy patches. Be careful on that 'one last run before we finish' - tired legs, heavy wet snow and a thirst for the après ski are a recipe for disaster (it's sometimes better to skip the last lift and head to the bar early!)Easy does it - take plenty of breaks, listen to your body and pace yourself. Skiing hard on days one and two will just ruin the rest of your holiday. Most skiing injuries and accidents apparently happen on day three when the confidence levels are high, but energy levels are low. Liquid lunch - drink plenty of water and isotonic drinks to keep hydrated, and avoid tea, coffee and alcohol. Be careful of the 'lunchtime lethargy' - the wobbly legs and a sleepy head on the first post-lunch run after loading up on tartiflette!Kit-check - choose your boots carefully - head for a shop with a wide range, get them heat-moulded if possible, and if they're not right, change them. Poor fitting boots and bindings will hinder your progress - no matter how good your technique! Make sure you've got the right kit with you - skiing down in a white-out without my goggles wasn't much fun (it was sunny when I left the chalet!!).Ice is nice - With an acute injury, use ice rather than heat. Take a couple of plastic bags with you and fill up with snow!Following these tips will hopefully allow you to make the most of your trip - most importantly, remember that it's a holiday and make sure that you have fun and enjoy it!
I find it much harder to motivate myself to go out for a run on these cold, dark windy evenings, but I know that I always feel better for it once I have dragged myself off the sofa! I find that the worst bit is getting out of the front door, but I tell myself that I'll only go out for five minutes and invariably stay out longer.
I did just that this evening having slobbed out for too long and eaten too many crumpets. It was really chilly out, but I wrapped up warm, donned my highly attractive, but highly visible reflective jacket and head-torch, and headed off around the village. I felt a bit like an oversized glow-worm as I was trying out my new flashing 'tail' light (if only it was green...!) – but at least it made me a bit more noticeable.
Heading out in the evenings is great; with less to see you really focus on your other senses – the bark of a fox in the distance, or a robin chirruping in the trees, confused by the artificial light of the streetlamps. I love catching a glimpse into other people's lives through their un-drawn curtains and really notice the smell of the autumn leaves mingled with the acrid scent of a coal fire that hangs in the damp, cold air.
As always, it was definitely worth heading out into the cold. My cheeks were pink and glowy and I felt refreshed and invigorated - and more worthy of a lazy, relaxing evening. After all, I'd earned it!
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