How Physical Therapy Can Slow the Aging Process
Aging can be accompanied by physiological changes in the body that may limit your physical function, strength, balance, and mobility. However, research has shown that physical exercise can prevent age-related decline, delay loss of physical function, and reduce the risk of fall-related injuries. Physical therapy can help slow the aging process through customized and targeted exercise interventions that help seniors maintain and improve strength, function, mobility, balance, and vitality safely.
The Effect of Aging on Physical Function
As we age, our physical function, strength, balance, and mobility often decrease, which can make us more susceptible to falls, joint replacements, and conditions like arthritis, chronic pain, strokes, and Alzheimer’s disease. Individuals are living longer due to medical advances, but functionally, we are not keeping up; fall death rates in the United States increased 30% from 2007 to 2016 in older adults, aged 65 and older.
Musculoskeletal: As we age, physiological changes occur in our connective tissue structures, cartilage, bone, muscle, and discs of the spine. This can contribute to increased joint stiffness and compression, an increased risk of fractures, postural changes, increased muscle fatigue, and decreased muscle mass and endurance. These changes can lead to osteoporosis, fractures, arthritis, and posture dysfunction if left unaddressed.
Cardiopulmonary: With age, changes occur in our cardiovascular and pulmonary systems, including the heart, blood vessels, respiratory muscles, and lungs. Aging can lead to increased stiffness of the heart wall, thickening of the heart valves, increased thickness with a decreased diameter of blood vessels, and degenerative changes in the lungs and respiratory muscles. This can lead to a decreased maximum heart rate, increased resting blood pressure, quick drops in blood pressure when standing, decreased endurance of the heart muscles, and decreased breathing ability.
Neuromuscular: As we age, the ability of and speed by which our nerves communicate to our muscles can slow down, causing slowed reaction times and muscles that may not fire in sync, which can contribute to unsteadiness, balance issues, and an increased risk of falling.
How Physical Therapy Can Slow the Aging Process
Physical therapy can help slow the aging process through targeted exercise interventions that help seniors maintain and improve strength, function, mobility, balance, and vitality safely. A physical therapist performs a thorough assessment of the senior’s current physical function, prescribes targeted exercise treatments to address dysfunction and weaknesses and build strength and mobility, and gradually progresses the senior to more advanced exercise interventions as they improve while carefully monitoring them.
Physical therapy can slow the aging process by:
Improving aerobic capacity and endurance: Using a supervised therapeutic exercise program, the therapist helps build up your aerobic capacity and muscular endurance. This may involve walking on a treadmill, using a stationary bike, or doing aquatic therapy exercises. Aerobic exercise also strengthens and improves the function of your heart, blood vessels, respiratory muscles, and breathing ability.
Enhancing flexibility: Muscles can become stiff and tense if not used. The therapist helps prevent stiffness and improves muscular flexibility through manual therapy and stretching.
Building strength: Physical therapy uses resistance exercises to build strength, slowly increasing the weight and number of repetitions, using bodyweight exercises, dumbbells, resistance bands, and weight machines.
Improving balance: Balance training is essential for seniors. As we age, changes occur in our neuromuscular communication, our vision, and our vestibular system which can contribute to balance issues. The therapist guides you through a series of balance training exercises, starting with tandem stance and single leg balances using the balance bars and progressing to wobble board and balance obstacle training.
Managing chronic pain and conditions: A physical therapist can help you manage and reduce chronic pain using gradual therapeutic exercise, aquatic therapy, manual therapy, and dry needling. Therapists can also help you manage chronic conditions like diabetes, Parkinson’s disease, or osteoporosis to help you maintain function, motor control, and strength.
Preventing injury: By strengthening your muscles and improving balance using targeted exercise, physical therapy can help you prevent falls, which are a significant cause of injury among seniors.
Improving your quality of life and increasing independence: A stronger body and improved physical fitness allow seniors to stay independent longer and be able to complete daily functional activities, such as climbing the stairs, taking a bath, or carrying groceries.
Numerous research studies show that physical exercise can prevent age-related decline, delay loss of physical function and movement, and reduce the risk of fall-related injuries. A study of 6,500 people found that individuals who exercised did in fact slow the aging process and that the more active someone was and the more variety they had in their exercise program, the more significantly they slowed the aging process. In another study, researchers followed college students into their 50s and determined that a regular, weekly exercise routine that incorporated a variety of exercises, especially those that build endurance, actually did slow down the process of aging.
A 2018 study assessed the influence of physical therapy and functional task exercise training on daily functioning in older individuals (75+) with complex health conditions versus older individuals who received regular care with no physical therapy intervention. The researchers found that physical therapy and functional task exercises were effective in reducing deterioration of daily functioning and slowing age-related physical decline.
Aging does not have to mean becoming less mobile, weaker, and less independent. Physical therapy exercise interventions can help you regain your strength, mobility, and function safely and gradually. Work with a physical therapist today to slow the aging process and regain independence as you age!
