June 20, 2009
Topic:
Working Out Around Physical Limitations
I hear it all the time, “I can’t lift weights because I had low back surgery” or “I can’t run because I have bad knees.” I think this attitude has been responsible for wrecking a lot of bodies. Injured or not, science is clear that a sedentary lifestyle can decrease the quality of your life as well as the length of your life. Today’s segment I’m going to teach you how to work around that injury or physical problem and not let it stop you from living an active lifestyle.
Bad back - Millions of Americans suffer from low back pain. There are numerous causes but after years of training I feel that most low back issues stem from a weak back. If you sit in a chair eight hours a day then go home and sit three more hours watching TV, don’t be surprised if you hurt your back when you - all of a sudden - decide to go do some yard work or friendly touch football game. You need to exercise those back muscles and do it everyday. Dr. Stuart McGill, one of the world’s foremost back and spine specialist says that it’s muscular endurance, not just strength that will prevent back pain. Try this exercise. It’s called the bird dog. Do it in a high rep fashion to build endurance like the good doctor says and don’t be surprised if your back pain goes away. Also, remember that single leg exercises such as lunges or step ups have been shown to take off over fifty percent stress off the spine compare to traditional squats or dead lifts. Having a weak back is no excuse for not training legs.
Bad knees – A lot of fitness newbie’s complain that exercising hurts their knees. But you must understand that many fitness beginners are overweight. If you’re thirty to fifty pounds overweight you’re probably going to have knee problems. That goes along with the territory of being heavier. Don’t immediately assume you need knee surgery when you most likely need to just shed some pounds. In fact, many surgeons won’t operate on a knee until a certain weight loss goal is met. If you do have a serious knee injury, running might be out, but cycling is very low stress on knees. Can’t use free weights? Well, weight machines are a good second to strengthen and rehabilitate that area.
Don’t give up - I have a friend who has severely damaged knees and a back from a car wreck. We’re talking he’s got more metal inside of him than the tin man and he swims several hours a week and does what he can in the weight room with a lot of machines and a small amount of free weights. He is in fantastic shape. He didn’t give up. We all have to work with the hands that we’re dealt with and everyone has this capability if they change their way of thinking.
Question from viewers:
Jose
I have a swollen lump under my right kneecap. What is this?
Debra
I read of one story that showed how martial arts and exercise can be beneficial for kids with attention deficit disorder. Is this true?
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