Boomeritis and Beyond

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Boomeritis and Beyond

• The New Fitness Prescription for Boomers

Marjorie J. Albohm, MS, ATC Director of
Orthopaedic Research and Business
Development Orthopaedics Indianapolis and the
Indiana Orthopaedic Hospital
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Boomers wont slow down!
Physical activity is a part of their livesand
they wont accept aging gracefully!
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Their fitness programs must be CUSTOMIZEDwith
the goals of

• Preventing new injuries
• Stopping progression of old injuries
• Increasing fitness levels

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How?

• Strengthen the CORE
• MODIFY your activities
• Emphasize INTEGRATED links
• Make LIFESTYLE changes

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Strengthen the CORE

• Why?
• Trunk muscles provide Total Body Stability
• Improve Strength and Balance
• Protect Extremities from potential injury
• Body is an Integrated Whole, not individual parts!

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Key Core Exercises

• General Stretching

Hamstring Stretch
Hip Flexor Stretch
Kneeling Trunk Stretch
Supine Trunk Rotation
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Key Core Exercises

• Abdominals

Abdominal Curl-Up
Seated Oblique
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Key Core Exercises

• Upper Body

Ball Push-Up
Shoulder Abduction
Shoulder Rows
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Key Core Exercises

• Lower Body

Hamstring Curl
Inner/Outer Thigh Lift
Squat
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Key Core Exercises

• Trunk

Table Top
Stability Walk-Out
Extreme Flexion Tuck
Bridge
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Key Core Exercises

• Balance

BOSU Balance Trainer
Stork
Seated Stork
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Customize your Program

• Identify

• Weak links
• Previous injuries
• Vulnerable areas due to Musculoskeletal changes
• Listen to your Body!

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Modify your Activities

• Use LighterResistance withmore repetitions
• GRADUALLY increaseresistance

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Modify your Activities

• Use Eccentric Strengthening(lowering or
  negative work)

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Modify your Activities

• Exercise frequency3-5 days per week
• IncorporateNon-Weight Bearing activities

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Emphasize Integrated Links

• Closed Chain Exercises

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Emphasize Integrated Links

• Condition Opposing Extremitysame side and
  opposite side

• Contralateral Knee Training

• Lower Extremity Training for Upper Extremity
  Deficiency

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Emphasize Integrated Links

• Functional Training
• Cross Train!

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Focus on Lifestyle Changes

• Improve Diet and Nutrition
• Maintain Appropriate Body Weight(Body Mass
  Index)
• Consider Supplements carefully

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The NEW Fitness

• A paradigm shift for Boomers
• and for theFitness Industry!

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The OLD vs the NEW

• Weight Bearing Aerobic exercise 6 days a week
• Weight lifting with maximum loads3 sets and 4
  days a week
• High calorie diets with protein supplements
• Ignore weak links
• Open Chain exercises
• Ignore pain!

• Alternate Weight Bearing Aerobic exercise with
  Non-Weight Bearing3-5 days a week
• Emphasize Core Body Training
• Lighter Resistance with tubingand bands
• Use Eccentric Strengthening
• Emphasize Closed Chain exercises
• Listen to your Body and MODIFY!

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The New FitnessPrescription for Boomers
CUSTOMIZE! And increase the life of your
Musculoskeletal System