What is interesting about this study is that its not exercise in general that helps but resistance training specifically. Personally, this has been my "meds" ever since HS. Link - ( New Window )
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
I have been dabbling in it for a while and now trying to get back to really pushing myself but like you, at 48 and after two spinal fusion surgeries and damage to a shoulder and knee, it isn't easy. But, when I am doing it regularly I feel a huge difference mentally and physically.
and I threw my back out really bad, twice in consecutive weeks in January.
I didn't have a ton of money to get my back realigned, throughout the month, so I had to slowly get adjusted month to month. It was so bad, I had pain pulsating through my quad, in my knee, in the side of my foot whenever I walked.
I'm better, now, but I am scared shitless of hurting my back again. I'm in my mid 30's I shouldn't have to worry about my back at this age, but I have definitely felt worse mentally because of it. Just need to get back at it.
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
Let me know if you figure it out as I’ve had two shoulder surgery’s, a recent re-tearing of my left rotator cuff and subsequent issues with my right shoulder due to compensation, not to mention the tight and aching lower back problems from time to time ...I feel a little beaten up.
re my op that many studies of course have shown aerobic exercise to beat back the blues thru changes in brain chem etc but this is the first one that Ive seen that specifically addresses the efficacy of resistance training.
One anecdotal comment I will make is, I find that when I focus on the process than the end result I am much happier in the moment.
What I am saying is, if I make it a goal to lose weight, gain muscle mass, or just have my clothes fit better I am actually less disciplined and it is less satisfactory than if I just concentrate on the workout itself.
but lately switching up routines based on anxiety/shallow breathing issues I've been dealing with.
I have found that while lifting heavy weight or the more strenuous activities my breathing is off. It's almost as if I'm holding my breath during certain activities. Very bad habit and hard to break. I've switched to more reps with lighter weight and more of a focus on my breathing which has helped.
I also used to be into long, fast runs on the treadmill which I didnt realize was also basically giving me anxiety. I didn't realize that many runners actually deal with anxiety and it's a common thing.
As I've gotten older I still go to the gym but focus more on things like stretching, long walks instead of long runs and lifting with lighter weight.
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
I started seeing a chiropractor a month ago. He came highly recommended and has treated pro athletes. Shoulders, neck, and lower back have improved dramatically. I didn’t realize how good they could feel.
Ill add I am in NO way suggesting anything negative about use of prescribed medication. It helped both of my daughters tremendously. That said tho, there was an interesting piece about a month ago also in the NYT about how psych meds were designed for limited a run in terms of use and how many ppl cannot get off them and there are open questions as to their long term use.
I never would have gotten to that point without the meds
Yep, have to find the right combo for you. For me it started with the medication, then I added the gym/chiropractor and supplements and now I've found the right combination of all the above combined with Keto and intermittent fasting and it's all systems go.
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
I started seeing a chiropractor a month ago. He came highly recommended and has treated pro athletes. Shoulders, neck, and lower back have improved dramatically. I didn’t realize how good they could feel.
Been seeing a local Gonstead-trained chiropractor for two years. Life-changing.
I suffered an extensive neck injury in 2000, re-injured in 2006, spine specialists were/are really against chiro treatment. I gave it a try in 2006 but adjusting the neck was terrifying so I stopped it.
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
JonC, you may be interested in some of Pavel Tsatsouline books. He used to train Russian special forces. He is known for kettlebell workouts, but he has books on stretching and a joint/mobility book. The joint mobility work really helped me out with a shoulder issue. Also, learning that you can workout without going to failure and still gain a lot of the benefit. Pavel had a great interview on the Tim Ferriss podcast that talked about the Soviet lifting methodology. I found it fascinating.
please let me know. I started free weights after 52nd b-day and was doing really well -- gaining strength, feeling good -- was quite proud of myself. Then something happened -- I can't even recall -- and my whole left shoulder and arm are absolutely racked with tendinitis. For 2-3 months now, about the same time I was lifting. Aging sucks.
please let me know. I started free weights after 52nd b-day and was doing really well -- gaining strength, feeling good -- was quite proud of myself. Then something happened -- I can't even recall -- and my whole left shoulder and arm are absolutely racked with tendinitis. For 2-3 months now, about the same time I was lifting. Aging sucks.
I have found eccentric exercises have worked
For ankles stand on a stair on your tippy toes and slowly lower yourself down, throw some weight on your back as you build strength.
For shoulder and elbows, the same concept with a pullup bar. Start at the top and lower your self as slowly as possible. Use a band if your body weight is too much to handle
please let me know. I started free weights after 52nd b-day and was doing really well -- gaining strength, feeling good -- was quite proud of myself. Then something happened -- I can't even recall -- and my whole left shoulder and arm are absolutely racked with tendinitis. For 2-3 months now, about the same time I was lifting. Aging sucks.
I have found eccentric exercises have worked
For ankles stand on a stair on your tippy toes and slowly lower yourself down, throw some weight on your back as you build strength.
For shoulder and elbows, the same concept with a pullup bar. Start at the top and lower your self as slowly as possible. Use a band if your body weight is too much to handle
I have had a few bouts of forearm tendinitis. +1 on the eccentric exercise. I also have a regular massage and stretching protocol. Those three things together are the magic bullet, but the routine takes quite a bit of time each week.
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
Have you tried lighter weight/higher reps? My cardiologist won't allow me to go heavy anymore after a procedure but definitely wants me still going to the gym.
I'll do three sets of eight for 4-6 weeks and switch it up to two sets of ten for the same amount of time, and then go to two sets of 15 for 4-6 weeks. I still get all the benefits of lifting but when going lighter I don't feel near the things you've mentioned as when I do the eight reps/ heavier weight sets. It's more of a tired muscle feeling than any aches or soreness.
I have been dabbling in it for a while and now trying to get back to really pushing myself but like you, at 48 and after two spinal fusion surgeries and damage to a shoulder and knee, it isn't easy. But, when I am doing it regularly I feel a huge difference mentally and physically.
I didn't have a ton of money to get my back realigned, throughout the month, so I had to slowly get adjusted month to month. It was so bad, I had pain pulsating through my quad, in my knee, in the side of my foot whenever I walked.
I'm better, now, but I am scared shitless of hurting my back again. I'm in my mid 30's I shouldn't have to worry about my back at this age, but I have definitely felt worse mentally because of it. Just need to get back at it.
Have you tried anti inflammatories or Supplements like turmeric, ginger, Glucosamine, chondritin ?
Let me know if you figure it out as I’ve had two shoulder surgery’s, a recent re-tearing of my left rotator cuff and subsequent issues with my right shoulder due to compensation, not to mention the tight and aching lower back problems from time to time ...I feel a little beaten up.
I am not on mood medication but am constantly shocked how many adults take some sort of anti-depressant.
One anecdotal comment I will make is, I find that when I focus on the process than the end result I am much happier in the moment.
What I am saying is, if I make it a goal to lose weight, gain muscle mass, or just have my clothes fit better I am actually less disciplined and it is less satisfactory than if I just concentrate on the workout itself.
I have found that while lifting heavy weight or the more strenuous activities my breathing is off. It's almost as if I'm holding my breath during certain activities. Very bad habit and hard to break. I've switched to more reps with lighter weight and more of a focus on my breathing which has helped.
I also used to be into long, fast runs on the treadmill which I didnt realize was also basically giving me anxiety. I didn't realize that many runners actually deal with anxiety and it's a common thing.
As I've gotten older I still go to the gym but focus more on things like stretching, long walks instead of long runs and lifting with lighter weight.
Quote:
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
Have you tried anti inflammatories or Supplements like turmeric, ginger, Glucosamine, chondritin ?
I've started supplementing with glucosamine and chondritin and was suggested to add turmeric, thanks for that.
HOWEVER,
I never would have gotten to that point without the meds
I started seeing a chiropractor a month ago. He came highly recommended and has treated pro athletes. Shoulders, neck, and lower back have improved dramatically. I didn’t realize how good they could feel.
Correct, BioPerine. This is the best/most affordable combo I've found...
Turmeric/Ginger Supplement - ( New Window )
I am not on mood medication but am constantly shocked how many adults take some sort of anti-depressant.
It’s also given out for pain for things like fibromyalgia. It helps stop the constant firing of the nerve endings
HOWEVER,
I never would have gotten to that point without the meds
Yep, have to find the right combo for you. For me it started with the medication, then I added the gym/chiropractor and supplements and now I've found the right combination of all the above combined with Keto and intermittent fasting and it's all systems go.
Quote:
now I have to figure out how to do it smarter at 48, because tendonitis, and wear and tear to the shoulders, hip, neck are killing me.
I started seeing a chiropractor a month ago. He came highly recommended and has treated pro athletes. Shoulders, neck, and lower back have improved dramatically. I didn’t realize how good they could feel.
Been seeing a local Gonstead-trained chiropractor for two years. Life-changing.
JonC, you may be interested in some of Pavel Tsatsouline books. He used to train Russian special forces. He is known for kettlebell workouts, but he has books on stretching and a joint/mobility book. The joint mobility work really helped me out with a shoulder issue. Also, learning that you can workout without going to failure and still gain a lot of the benefit. Pavel had a great interview on the Tim Ferriss podcast that talked about the Soviet lifting methodology. I found it fascinating.
I have found eccentric exercises have worked
For ankles stand on a stair on your tippy toes and slowly lower yourself down, throw some weight on your back as you build strength.
For shoulder and elbows, the same concept with a pullup bar. Start at the top and lower your self as slowly as possible. Use a band if your body weight is too much to handle
Quote:
please let me know. I started free weights after 52nd b-day and was doing really well -- gaining strength, feeling good -- was quite proud of myself. Then something happened -- I can't even recall -- and my whole left shoulder and arm are absolutely racked with tendinitis. For 2-3 months now, about the same time I was lifting. Aging sucks.
I have found eccentric exercises have worked
For ankles stand on a stair on your tippy toes and slowly lower yourself down, throw some weight on your back as you build strength.
For shoulder and elbows, the same concept with a pullup bar. Start at the top and lower your self as slowly as possible. Use a band if your body weight is too much to handle
I have had a few bouts of forearm tendinitis. +1 on the eccentric exercise. I also have a regular massage and stretching protocol. Those three things together are the magic bullet, but the routine takes quite a bit of time each week.
Have you tried lighter weight/higher reps? My cardiologist won't allow me to go heavy anymore after a procedure but definitely wants me still going to the gym.
I'll do three sets of eight for 4-6 weeks and switch it up to two sets of ten for the same amount of time, and then go to two sets of 15 for 4-6 weeks. I still get all the benefits of lifting but when going lighter I don't feel near the things you've mentioned as when I do the eight reps/ heavier weight sets. It's more of a tired muscle feeling than any aches or soreness.
Range of motion is important as well. Dumbbell benches can take weights too deep which stresses shoulder.
Might have to re-think rest days and routine.
Pavel's relax into stretch one of best stretching books ever. not all of his stuff is joint friendly though.