Physical therapy to build strength in aging

[Anonymous]

I reversed osteopenia with yoga and a Vitamin D supplement. After 5 years of daily yoga, I feel like I’m 25 years old. I’m 63.

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP - I was almost too late so can relate to how you feel.

Have you been tested and assessed by a doctor for your bone density and does he agree that you require remedial PT to regain overall strength?
Generally a prescription is needed before insurance will pay. I would check the benefits description under your coverage.

Nutrition is as important as working out to maintain/grow strength and flexibility. A PT likely can't provide that advice due to certification requirements. They are mostly about providing the support for daily life functionality.

I understand your concern because I did hurt myself right away on joining a gym. I should have listened to their advice to invest in a few private training sessions but I did benefit thereafter listening very closely to the class strength instructors about form. They were also very accommodating about showing me corrections after class. Now I do occasionally hire private instruction on something specific, like how to use new equipment safely.

Think about joining a good gym with fun classes and hiring a good trainer there for a good jump start. I would advise assessing how they work with their current clients before picking one.

The ortho I saw for my persistently sore knee said PT was in order.

And I now have a sore knee plus a shoulder that needs to be babied. So would love to figure out how to prevent that from getting worse. Just feeling like it's going to be whack-a-mole for the next 30 years, and dreading it, because I'm actually quite active, just not in any way I need to pay for.

I hate the idea of going to a gym. I hate everything about the current mania for "fitness"-- the clothes, the vernacular, the tunnel-vision. Are there any gyms that cater to a more mature crowd? If it's full of mirrors, and grunting weight bros, and people taking selfies of their "target areas" I would never go and might as well light the money on fire.

You do need a PT for your knee and shoulder. That'll address those problem areas and show you how to maintain. It's the total body improvement that a good trainer or classes can help with. Hiring a PT to do that would be even more expensive than a trainer. You know they have doctorates.

I think you have to ask yourself what would realistically motivate you to be consistent.

I happen to go to a gym who has a very strong 60's+ community and classes that specifically cater to that during the 9:30 am - 3:30 pm hours. Plus additional for a different level membership. I get to try doing different classes when routine sets in. Left to myself in my living room gym (very modest equipment), I'll spend a few minutes and wander away. Even if I hire a trainer 2 day/week it's not enough to keep me in shape if I don't do homework on my own The reason gyms have mirrors is so you can check your form (that's really important). It does also have men and women that I suppose can be classified as middle age weight bros (ages 40-50 something, that have careers, before and after work hours. I really don't see them unless I go early or late to do PT homework. When I do, these people are really nice, they do not stare at themselves for vanity. There are 20 -30 something people who are just trying to get in their workouts. They don't create a hyped up atmosphere. Cameras are not allowed to be used so no selfies.

My gym is not close to you but perhaps tour it and see a different gym world than the gyms you've visited or what instagram shows. If it interests you, surely there must be an equivalent in the city. I go to Lifetime Potomac.

[Anonymous]

Anonymous wrote:

Anonymous wrote:PT only covers very specific issues/injuries in my experience. And then they discharge you as soon as you don't have pain/symptoms. I think you will have a hard time getting it covered no matter how good your insurance is.

Invest in personal training.

That sounds great, but how does the OP find an excellent personal trainer?

Ask here after specifying their location?
Love my trainer at Peak PT in gaithersburg.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP - I was almost too late so can relate to how you feel.

Have you been tested and assessed by a doctor for your bone density and does he agree that you require remedial PT to regain overall strength?
Generally a prescription is needed before insurance will pay. I would check the benefits description under your coverage.

Nutrition is as important as working out to maintain/grow strength and flexibility. A PT likely can't provide that advice due to certification requirements. They are mostly about providing the support for daily life functionality.

I understand your concern because I did hurt myself right away on joining a gym. I should have listened to their advice to invest in a few private training sessions but I did benefit thereafter listening very closely to the class strength instructors about form. They were also very accommodating about showing me corrections after class. Now I do occasionally hire private instruction on something specific, like how to use new equipment safely.

Think about joining a good gym with fun classes and hiring a good trainer there for a good jump start. I would advise assessing how they work with their current clients before picking one.

The ortho I saw for my persistently sore knee said PT was in order.

And I now have a sore knee plus a shoulder that needs to be babied. So would love to figure out how to prevent that from getting worse. Just feeling like it's going to be whack-a-mole for the next 30 years, and dreading it, because I'm actually quite active, just not in any way I need to pay for.

I hate the idea of going to a gym. I hate everything about the current mania for "fitness"-- the clothes, the vernacular, the tunnel-vision. Are there any gyms that cater to a more mature crowd? If it's full of mirrors, and grunting weight bros, and people taking selfies of their "target areas" I would never go and might as well light the money on fire.

You can buy all of the needed equipment to do serious strength training in your own house for $1500 new, probably far less used. Throw in 5-10 sessions with a trainer who comes to you (although you can also get a lot on good form out of Youtube if you watch the right people, so that could even be free).

No gym!

This. Most people on this forum seem to have plenty of money, and it doesn't cost much to make your own home gym.

The expensive equipment are specialized machines and aerobic machines, but you can get those at a gym and just go during the non-bro-gym-guys hours, such as in the morning or mid day.

Or just buy a kettlebell and swing it for cardio.

If you get the right equipment (squat rack with pull-up bar, Olympic bar and plates, select dumbbells, long elastic bands in varying weights for counterweighting pulls/chins) you don’t need specialized machines. One’s adductors, in isolation, do not really require training.

[Anonymous]

Anonymous wrote:

Anonymous wrote:PT only covers very specific issues/injuries in my experience. And then they discharge you as soon as you don't have pain/symptoms. I think you will have a hard time getting it covered no matter how good your insurance is.

Invest in personal training.

That sounds great, but how does the OP find an excellent personal trainer?

The same way you find a good therapist: ask for recommendations, be clear about your objectives, meet them, talk, see if it's a good fit. Communication styles and personal goals are individual, so what worked for me may not be a good fit for you. Know what you want, ask upfront if it's what they do, and be prepared to interview (and disqualify) several providers before finding a good match.

[Anonymous]

Anonymous wrote:I understand your goal. But I’m not sure PT will give you what you’re looking for. A good personal trainer that will work with you on your form for whatever exercise would be a great investment into your future.

+1 I’m in PT now and with insurance, they have to be very specific about how they code things for treatment. For example, if someone comes in with a knee problem (which will be explicitly written on the prescription), the PT can’t just start working on their back pain - unless masaaaybe if a person’s gait changes from a knee condition, causing them to stoop and strain their back…they can possibly justify it. They are very specific in their treatment, directed toward a particular problem; they don’t really do overall fitness. That would be a personal trainer, which is what my 82 year old mom with osteoporosis does twice a week, in her home. He gradually ramps things up, and addresses every muscle and joint, and it’s helped immensely.

[Anonymous]

You can definitely benefit from PT for the knee and shoulder, although at our office we would make those separate "episodes of care" because we can spend all our time on just one of those areas. Let's say you do 6-8 visits for each--keep in mind we need achievable objective goals to work on--but if you have a good therapist you will get many of your "general fitness and well being" questions answered in those 15 ish visits. But unless you pay cash, you can't just go to PT indefinitely for training although I recognize the appeal.

There is a "Bone Program" that some patients will do for osteoporosis but again, it is 1-2 months tops.