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MOVEMENT LOGIC

MOVEMENT LOGIC

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Episode 11: Let’s Stop Fragilifying Older People Already

2 Comments

Welcome to Episode 11 of the Movement Logic Podcast! In this episode, Sarah debunks the commonly held beliefs around aging, strength loss, and frailty, where these beliefs come from, and what we should be doing for people 65+ instead (spoiler: once again, strength training FTW).

  • What is the narrative around falling and why do people become so afraid of it
  • How the fear of falling creates a self-fulfilling prophecy around age-related decline in physical performance
  • When does muscle mass loss start as part of the aging process
  • How strength training improves not just muscle mass but many other aspects of performance including balance

Reference Links:

Quantum Leap Community (Sarah’s mentorship group)

QLC: The Library (Sarah’s recorded classes)

Strength Training for Seniors (book)

Strength Training past 50 (book)

Multicomponent Exercise Program Reduces Frailty and Inflammatory Biomarkers and Improves Physical Performance in Community-Dwelling Older Adults

MRI comparison of active vs sedentary 74 year old

 

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Filed Under: Research, Strength Training

Reader Interactions

Comments

  1. Leslie says

    August 29, 2022 at 3:15 pm

    Thanks Sarah for the encouraging words about the possibilities of staying steady and strong as we age. I listened to all of the Movement Logic podcast episodes during a long (two weeks) driving trip this summer. You and Laurel and your guests were very good company. I listened and learned about moment while hardly moving—the irony was not lost on me. I will be tuning in for more!

    Reply
  2. Karin Weinstein says

    September 30, 2022 at 3:16 pm

    Thank you. Thank you. Thank you! I spend so much time trying to convince my over 50 crew they are capable of lifting heavier (but appropriate) weights than they think they are. I had a client ask me if she could possibly break her arm bone lifting a 5lb weight. (This was immediately after telling me that she cared for her 18-pound granddaughter!) This notion that women, in particular, are the weaker, more fragile gender is so deeply ingrained in our society and embedded in women’s subconscious. There’s a lot to push back against here… thanks for the nudge in the right direction!

    Reply

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We’re delighted to share @sarahcourtdpt’s new We’re delighted to share @sarahcourtdpt’s new Cancer Resiliency Program for people going through treatment. Read more below! 
•
My Cancer Resiliency Program is here!

This has been a labor of love, and I’m thrilled to finally share it with you.
 
My goal is for as many people as possible to benefit from this program!
 
🔗Learn more at the link in bio

🗣️Share with anyone you think would be interested

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📫DM me with any questions!
 
 
#breastcancersupport #cancerresearch #yogiswholift #strengthtrainingforcancer #yogaforcancer #pilatesforcancer 
[Video ID: photos of Sarah going through cancer treatment, followed by video clips from her Cancer Resiliency Program. Video is fully captioned.]
Demonizing or evangelizing dosage on social media Demonizing or evangelizing dosage on social media is impossible. You’d need a documentary or book for that.

Dosage is the day-in-and-day-out quantity of loads that almost immediately and simultaneously become an individual’s history of loading and also future capacity for loading.

This history/future determines what they can and cannot, should and should not do next.

But it’s not photographable. It’s not fit for a Reel.

❌ and ✅ hot takes on good/bad form and alignment work much better for eyes on.

This binary communication shapes binary thinking.

Meanwhile, what we’re actually seeing is what someone (often an expert) can demonstrate.

What we’re not seeing is their process to get there.

This hot take advice has nothing to say about the tundra of time we all must trudge across to learn, adapt, and change.

Instead, it focuses on the destination ✅ and paints everything that had to happen before it as ❌.

It tells you nothing about who (within their intended audience) is learning, and what their goal is.

At face value, it’s a teacher performing their preference.
🚩If you haven’t changed your dumbbells since 🚩If you haven’t changed your dumbbells since pre-pandemic, it’s time to bump things up. 

😍Your bones will thank you. 

🐶Love, Pearl
Your nervous system governs everything, even wheth Your nervous system governs everything, even whether or not your bones get stronger.

Since your nervous system really only cares about differences, changing your body’s capability—building stronger bones—is largely about exposing it to something different than it’s used to regularly.

You gotta give your bones a reason to make themselves stronger by sending your body a different kind of a message.

That message is “this is what we do now.  Prepare yourself.”

For bones, that means higher intensity of joint reaction forces (think tendons pulling on bones to move them at joints) or ground reaction forces (think impact you make against the ground with your feet when you land and how that force is transmitted through your whole skeleton.)

Since impact training carries more risk (for some), lifting heavy things should probably come first.

But since lifting heavy weights is a unique skill (it’s not the same capacity OR skill as lifting moderate weights) then logically you should begin by lifting moderate weights. (Light weights won’t make you stronger or increase your bone density.)

Once you are confident with lifting moderate weights, you should lift heavy ones (with the support of a coach, to help you OR just try it.)

Lifting heavy is not dangerous despite what stupid messaging you’ve heard. Yes you should know the basics, but that’s the case for even the most mundane activities like driving and parenting.

What’s dangerous is being afraid of your body. What’s dangerous is protecting it to the point of fragility.

Also, if you think it’s too late to start lifting weights, you’re wrong.

I’m 42. I’ve been lifting weights for about 6 years. In that span of time (where I’m by no means a spring chicken) I’ve gone from feeling like a squat to depth with just my bodyweight (no external load)  was challenging to 5 reps of 140lb barbell back squats.

I’m not even supposed to be good at back squats given my long torso morphology and yet after 6 years of lifting (3 of consistent lifting) I can now squat my bodyweight 5X in a row.

You are capable of more than you think.

But to find out what you are capable of, you often have to do two things.

Begin.

And keep going.
We couldn’t agree more with Movement Logic co-fo We couldn’t agree more with Movement Logic co-founder @sarahcourtdpt:

🗣️If you only ever give your older clients tiny dumbbells, YOU’RE. NOT. HELPING. THEM.
 
Do I need to spell it out for you? Here it is then:
 
❌Weaker = less strong
 
❌Less strong = more likely to lose balance 
 
❌More likely to lose balance = more likely to fall
 
❌More likely to fall = more likely to fracture
 
❌Afraid of fracture = move less, get weaker
 
❌Weaker = less strong
 
And on it goes.
 
➡️You may need to start them at 5lbs, or 3lbs, but they can, and should, progress to heavier loads. The ones that are black. 
 
They need muscle growth and bone density. You know this. So why aren’t you giving it to them?
 
[Video ID: Sarah talking to camera in close up. Video is fully captioned.]
💪Strength training and cancer treatment: do the 💪Strength training and cancer treatment: do they go together?

In the latest episode of the Movement Logic podcast (out now!), Sarah discusses her experience with cancer treatment, and the guidance (or lack thereof) around how and when to exercise. She covers:

✅The current exercise recommendations for people going through cancer treatment

✅The most recent research around strength training and cancer treatment, specifically chemotherapy

✅What going through chemotherapy is like, and how it can be difficult to figure out what to do when in terms of exercise

✅Her personal experience using strength training during treatment and how it changed everything for the better

👂👂👂Click the link in bio or listen on Apple Podcast, Stitcher, or wherever you get your podcasts!

[Video ID: Sarah discusses the latest Movement Logic podcast episode. Video is fully captioned.]
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😆Probably because it’s not doing anything useful!
 
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