All MFN blog Archives - Page 2 of 142

Exercise & Fitness: Cardio Conditioning & Training

Nicholas Prukop/10 September 2024/ All MFN blog/

The real power of being fit is in the ability of the cardiovascular system to perform at high levels throughout the day. The process of becoming fit is inherently tied to the heart’s ability to pump blood and oxygen to the organs, tissues, muscles, and extremities during periods of peak demand. The conditioning process is a daily effort requiring activity and movement. The training process is the planned activity that is designed to stress the system intentionally over time and at a prescribed intensity. They are two sides of the same coin and will be highlighted in this article.

The benefits of cardiovascular development and training are: Increased cardiac output (stroke volume), decreased blood pressure, reduced blood sugar levels and increased insulin sensitivity, increased aerobic capacity, increased energy levels, improved sleep patterns, improved emotional balance, decreased risk of developing heart disease, and of course – improved ability to control body weight. These and other benefits are derived from the purposeful movement and increased adaptability of the human body. We were meant to move, even run, and over the millennia have learned NOT to run – or even move – and this has led to the rise of chronic and debilitating diseases such as diabetes and heart disease on a massive scale.

Determining Your Training Heart Rate

The standard formula that has been used to determine your training heart rate has been a simple one: 220-your age = your maximum heart rate. Take the result and multiply by 55-85% and get the range for most people’s training heart rates. It is flawed and subject to a 10-20% margin of error. Example: 220-66 (my age) = 154x.85=131 or my maximum training heart rate. If by chance I am de-conditioned and have not exercised in quite a while I would choose a lower percentage – 70% or 108 beats per minute for my training heart rate.

The training number (or intensity) is subject to the individual’s level of fitness, medical profile, and their ability to perform the exercise as designed at the prescribed rate. If you feel that your weight is an issue then you start at a lower intensity (65-75% for example) for a shorter period of time, increasing the number of minutes gradually over time. This is the conditioning aspect of cardio conditioning and training. It is the first phase of the cardio conditioning process and can last up to 6 months to a year (or more), depending upon the individual’s ability and how often you schedule sessions during the week.

Cardiovascular Exercise

I have been a runner since 1964 so for the past 48 years I have been training my cardiovascular system at higher intensity levels in order to maintain its capacity to deliver blood and oxygen to my body’s tissues and organs – for a very long time. This is the point of the training activity over time. Training is determined by the body’s ability to adapt to varying levels of intensity over time. The more flexible and adaptable the program becomes the more flexible and adaptable the cardio system becomes. This long term approach enables and empowers us to reach for higher levels of achievement and accomplishment over time. Cardio conditioning and training are the long term partners in the fitness formula for success. Effort and discipline MUST be demonstrated over time for results to take hold and again, recording the training sessions is KEY to remaining dedicated, motivated, and directed toward your goals.

The final point I want to make about cardio training is that there are an unlimited number of activities that qualify as cardio conditioning and training methods. They are as diverse as the number of people engaging in these activities. Walking, swimming, cycling, hiking, skiing, rollerblading, skating, playing or participating in endurance sports and many others you can define for yourself can open the door to a happy and healthy fitness lifestyle. Running has always been my passion and over the past 48 years I have run approximately 70,000 miles. It is my hope that I will reach 100,000 miles before I leave this planet. Whatever you choose to do over the course of your life for cardio health and fitness make sure you choose something you LOVE to do. This is the secret to a long and healthy life. What is the best exercise? Answer: The one that you WILL DO! It is that simple. So get moving and breathe today!

Exercise to me is life itself. In our world today we are encouraged to sit – and sit some more. It is toxic to life and our lives in particular. Cardio activities are “breathing” activities. They require us to move our WHOLE bodies – not just individual parts. The feelings of joy and happiness that are generated by “intentionally” moving our bodies on a daily basis are lasting. They can carry us through many of life’s ups and downs – and help us emerge whole and healthy on the other side of sadness or defeat. I can remember many years where I was struggling emotionally, financially, and spiritually and running “saved” me so that I could try again tomorrow. My tomorrows came because I spent some of my days in activity that I loved – and that made all the difference. I believe in exercise as the KEY to our future health and well being. Let’s decide today to get moving and have many “happy tomorrows”!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

Six Considerations for a Protected Menopause Journey

Ren Jones/5 September 2024/ All MFN blog/

Hey there, ladies! Today, I’m excited to share some insights about navigating the menopause journey with grace and resilience. As a certified fitness professional who works exclusively with midlife women, I’ve observed several key areas that, when protected, can significantly improve your menopause experience. Let’s dive into these six considerations for a protected menopause journey!

1. Protect Your Peace

Menopause can be a stressful time, with your body’s stress response already heightened due to hormonal changes. It’s crucial to find ways to reduce distress. Whether it’s practicing mindfulness, setting boundaries, or simply taking time for yourself, protecting your peace is paramount. According to Dr. Jen Gunter, chronic stress can exacerbate menopausal symptoms by increasing cortisol levels, which negatively impacts overall health. Dr. Gunter emphasizes managing stress through activities like mindfulness meditation, yoga, and ensuring adequate rest to mitigate these effects.^[1][2]

2. Protect Your Sleep

Sleep disturbances are common during menopause, thanks to hot flashes, anxiety, and other factors. Good sleep hygiene, such as a dark, cool room and avoiding screens before bed, can help. Dr. Vonda Wright suggests incorporating practices like cognitive behavioral therapy for insomnia (CBT-I), which has shown effectiveness in improving sleep quality among menopausal women. Additionally, supplements such as melatonin and magnesium can be beneficial for regulating sleep patterns.^[3][4] A good night’s sleep can make all the difference in how you handle menopause.

3. Protect Your Identity

It’s easy to feel like you’re losing yourself during menopause. But remember, you’re evolving, not disappearing. Find activities and connections that remind you of who you are beyond the roles of mom, wife, or caregiver. Embrace this transition as a time of growth and self-discovery. The Feisty Menopause Network highlights the importance of staying engaged in hobbies and social activities that bring joy and a sense of purpose, helping maintain a strong sense of identity during this life phase.^[5][6] Dr. Jen Gunter also stresses the importance of understanding menopause as a natural transition, much like puberty, and not something that diminishes your worth or identity.^[7]

4. Protect Your Heart

Withdrawing estrogen increases the risk of cardiovascular issues. Maintain a heart-healthy lifestyle with a balanced diet, regular exercise, and stress management techniques. Dr. Lisa Mosconi recommends a Mediterranean diet rich in fruits, vegetables, whole grains, and healthy fats to support cardiovascular health. Regular physical activity, particularly aerobic exercises, and resistance training are also crucial for maintaining heart health during menopause.^[8][9] Keeping your heart healthy is essential for overall well-being during menopause.

5. Protect Your Muscle

Muscle loss is a serious concern during menopause, but strength training can help maintain and even build muscle. Dr. Stacy Sims advises incorporating heavy resistance training and high-intensity interval training (HIIT) to combat muscle loss and boost metabolism. These types of exercises stimulate muscle growth and improve fat-burning capacity, which is particularly important during the menopause transition. Additionally, ensuring sufficient protein intake is critical for muscle maintenance.^[10][11] Your muscle is your independence, your ability to travel, play with grandkids, and enjoy a high quality of life.

6. Protect Your Bones

Bone density decreases with age, and menopause can accelerate this process. Incorporate weight-bearing exercises and a diet rich in calcium and vitamin D to protect your bones. Dr. Carla DiGirolamo suggests including activities like plyometrics, which involve jumping and landing, to stimulate bone growth and improve density. Additionally, resistance training helps maintain bone strength and reduces the risk of osteoporosis.^[12][13] Dr. Jen Gunter also emphasizes the importance of maintaining bone health through diet and exercise, and debunks many myths about menopause that can lead to poor bone health decisions.^[14][15] Your bones are your foundation—keep them strong to maintain your elegance and posture.

Navigating menopause can be challenging, but with these six protections, you can turn the journey into an empowering experience. Remember, every woman’s experience is unique, and it’s about finding what works best for you. Stay informed, stay strong, and embrace this transition with confidence. Until next time, keep it simple and take care of yourselves!

Ren Jones is your guide through the health maze, specialized in nutrition, fitness and menopause, dedicated to improving the lives of midlife women since 2014. You can catch more insights on his podcast, “This Podcast Has No Name,” (Apple and Spotify) where he delves deep into these vital health topics.

References and Sources
These sources provide a wealth of information and evidence-based suggestions to support your menopause journey. Feel free to explore these references for more detailed insights and guidance.

1. Dr. Jen Gunter, [The Menopause Manifesto] (https://drjengunter.com/the-menopause-manifesto/)

2. Dr. Jen Gunter, [7 Menopause Truths] (https://www.huffingtonpost.co.uk)

3. Dr. Vonda Wright, [Cognitive Behavioral Therapy for Insomnia] (https://www.cbt-i.co.uk/)

4. Dr. Jen Gunter, [The Menopause Manifesto] (https://www.penguinrandomhouse.ca/books/652048/the-menopause-manifesto-by-dr-jen-gunter/9780735280786)

5. The Feisty Menopause Network, [Website] (https://www.feistymenopause.com)

6. Dr. Jen Gunter, [7 Menopause Truths] (https://www.huffingtonpost.co.uk)

7. Dr. Jen Gunter, [The Menopause Manifesto] (https://www.penguinrandomhouse.ca/books/652048/the-menopause-manifesto-by-dr-jen-gunter/9780735280786)

8. Dr. Lisa Mosconi, [The XX Brain] (https://www.lisamosconi.com/the-xx-brain)

9. Dr. Stacy Sims, [Women Need Strength for Life] (https://www.drstacysims.com/women-need-strength-for-life)

10. Dr. Stacy Sims, [Training During Perimenopause] (https://www.drstacysims.com/training-during-perimenopause)

11. Dr. Jen Gunter, [The Menopause Manifesto] (https://www.penguinrandomhouse.ca/books/652048/the-menopause-manifesto-by-dr-jen-gunter/9780735280786)

12. Dr. Carla DiGirolamo, [Feisty Menopause] (https://www.feistymenopause.com)

13. Dr. Stacy Sims, [Women Need Strength for Life] (https://www.drstacysims.com/women-need-strength-for-life)

14. Dr. Jen Gunter, [The Menopause Manifesto](https://drjengunter.com/the-menopause-manifesto/)

15. Dr. Jen Gunter, [7 Menopause Truths] (https://www.huffingtonpost.co.uk)

What Motivates Us to Change?

Hayley Hollander/3 September 2024/ All MFN blog/

Humans are neurobiologically wired to seek out safety, convenience, and familiarity in our day to day choices. The repetition of these choices create our behavioral patterns.

Behaviors serve two purposes; first, to get something. Second, to avoid something.

Our behaviors cannot change until we become consciously aware of what environment and/or triggers are creating them.

Pre-Season Conditioning for Winter Athletes

Dr. Naomi Alberston/30 August 2024/ All MFN blog/

As a sports medicine physician, my job requires me to evaluate and treat injuries. What I am passionate about, however, is injury prevention and sport maximization! So, for those of you who don’t want to be “sidelined” for the ski season… read on and start training smarter!

Tens of thousands of skiers and snowboarders enjoy snow sports every year, however few prepare for the physical demands that these sports place on the body. Different sports use different muscles in different ways – if your muscles are prepared they will perform and injuries will be reduced. If you have been exercising all year and are merely switching into your “ski/snowboard” mentality, you should anticipate that you will need about 6 weeks for the body to adapt to the new activity and/or exercise before it’s ready to take on the challenges of the mountain. If, however, you have not been exercising, you will need a directed exercise program focused on the specific muscles required for at least 8 to 12 weeks prior to your first day on the slopes!

Depending on how aggressive a winter sport athlete you are, and how old you are, you should start with an assessment of where you’re starting from. I recommend having a baseline functional movement screening (FMS) done by a licensed physical therapist or certified strength and conditioning coach. This type of assessment can help to find your weaknesses and asymmetries to allow you to tailor your strength program to them. By doing this, you can minimize injuries and maximize your performance on the slopes! Starting your strength program early will allow you to enjoy the season to it’s fullest!

Warming up and stretching before hitting the slopes is another consideration. There are many schools of thought about warming up, however it is generally accepted that warming up muscles that will be used for a specific activity is a good way to avoid injuries such as muscle tears. A good warm up routine to use is to perform the activity you’ll be doing at about 1/3 to 1/2 the speed or intensity for 5 to 10 minutes. For example, start on an easy hill even if you’re an intermediate or advanced skier/snowboarder, remind yourself to keep form, look up, move your legs, engage your CORE, etc. Skipping the warmup can result in painful muscle tears that may take as long as 8 to 12 weeks to heal.

Stretching (Pre- and Post-Workout): Stretching your muscles after your warmup increases your flexibility and may help to prevent injuries. Additionally, if you incorporate a cool down into your workout you will increase your overall “fitness” and improve your cardiovascular health. Just 5 minutes of a brisk walk after your main workout can improve your cardiac tone and overall fitness. Believe it or not, the research shows that a cool down is MORE important than a warm up for fitness!

So, the secret to enjoying the slopes is easy… assess early, customize your strength training, and once the snow flies, start your warm up and stretching program on the hill. Happy winter!

Learn More: Specialized Education for Fit Pros

MedFit Classroom’s Sports Medicine Fitness Specialist online course is designed to provide fitness professionals with a thorough understanding of common sports injuries and recovery post-medical/surgical intervention with considerations in training, pre and post rehabilitation, nutrition and in some cases medication to support recovery in this population.

Advance your education and specialize with this 10-hour online course!

Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.

The Neural Hierarchy and the Stroke Survivor

Pat Marques/23 July 2024/ All MFN blog/

“We have a brain for one reason and one reason only, and that’s to produce adaptable and complex movements.” This quote may come as a surprise. As we are often only concerned with our client’s muscles, joint, lungs, and hearts. The reality is that all training is brain training, we just don’t think of it that way.

Pelvic Floor: Lower Region Muscles with Big Responsibilities

Megan Johnson McCullough/19 July 2024/ All MFN blog/

The area of the body referred to as your pelvic floor are the muscles that are used to urinate, pass bowel movements, and for sexual intercourse. When or if these muscles weaken, there can be uncomfortable and inconvenient interferences for someone’s day to day living. The side effects of having a weak pelvic floor are negative, so taking preventative measures can be important and incorporating exercises to strengthen these muscles is necessary. We need to be in control of squeezing and relaxing these muscles, although most of the time this is done automatically.

Your pelvic floor muscles are your core. These include your abdominal muscles, back muscles, and your diaphragm. They wrap around the pelvic bone to tailbone and then extend on both sides of the pelvis. If you want to feel where these muscles are you can squeeze the urethra to stop yourself from peeing or squeeze your anus to stop yourself from passing gas. There are two main muscles of the pelvic floor which are the levator ani (which has three parts) that wraps around the entire pelvic and the coccygeus which is located near the back of the pelvis.

There are a few reasons the pelvic floor can weaken over time. Childbirth, trauma, and surgery are the most common culprits. These muscles are stressed during pregnancy. Hormonal changes in women as they age, particularly during menopause, can weaken the muscles. Persons with diabetes are also at higher risk for weaker pelvic floor muscles. Certain conditions can also weaken them. These would include stress incontinence, urge incontinence, anal incontinence, fecal incontinence, and what is called pelvic organ prolapse. Stress incontinence happens to many women post childbirth and for men post prostate surgery. This is when you might dribble pee when you sneeze, cough, laugh, and/or lift something. Urge incontinence is the constant feeling of needing to pee. Anal incontinence is having a hard time controlling when you pass gas, and fecal incontinence is having a hard time controlling bowel movements. Pelvic organ prolapse is when the muscles including the uterus, bladder, and rectum might bulge into the vagina and cause a protrusion.

Treatment depends on the severity of the condition. There are natural approaches to do this, but surgery could be required. Kegel exercises would be the first measure. Kegels are an effective exercise which involves squeezing and relaxing the pelvic floor muscles, focusing on controlling the sensation. Squeezing time can start with 3 seconds and increase to 8 to 12 seconds over time. Exercises shouldn’t be done if there has been trauma or injury to the area unless cleared by a medical professional. There are trained physical therapists to guide and assist with pelvic floor exercises as well. Avoiding constipation if possible is also helpful. This could include lifestyle changes revolving around diet, activity, and medications.

Most people don’t even think about their pelvic floor muscles until a problem arises. Natural aging brings about new areas of the body we become aware of and took for granted at younger ages. As with all areas of our health, being proactive rather than reactive is desired. It’s important to address health issues even if the topic is embarrassing or private. Helping ourselves helps others and there are natural measures we can take without extreme invasive procedures.

Originally printed on Every BODY’s Fit blog. Reprinted with permission.

Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.

References:

Pelvic floor muscle exercise and training for coping with urinary incontinence – PMC (nih.gov)

Physiotherapy and pelvic floor health within a contemporary biopsychosocial model of care: From research to education and clinical practice – PMC (nih.gov)

Sleep and CVD: What Can Midlife Women Do?

Ren Jones/1 July 2024/ All MFN blog/

It was the scorching summer of ’96 when I received a call that rocked my world—my 60 year old mother had suffered a stroke. This powerful woman’s life changed forever. Years later, my brother, a firefighter whose sleep was frequently interrupted by alarms, tragically lost his life to a heart attack. These personal stories illustrate the profound effects of sleep on heart health, particularly for midlife women.

The Hard-Hitting Stats: Focused on Midlife Women

Let’s dive into the statistics that underscore the importance of this issue specifically for midlife women:

Stroke Alert: 20% of midlife women will encounter a stroke by the age of 55. This statistic is drawn from the National Stroke Association, highlighting the elevated risk for this demographic.
Death by Stroke: Women account for 57% of stroke deaths, a significant gender disparity in stroke mortality rates reported by the American Heart Association.
Race and Risk: Black midlife women face disproportionately higher mortality rates from strokes, pointing to an urgent need for targeted health interventions, as noted by the National Institutes of Health.
Heart Disease Dominance: Over 60 million women, many in their middle years, live with heart disease, the leading cause of death for women, outpacing all cancers combined. These figures are supported by data from the Centers for Disease Control and Prevention (CDC).

Research Revelations: The SWAN Study by Rebecca Thurston, PhD

Dr. Rebecca Thurston’s research utilized the Study of Women’s Health Across the Nation (SWAN), a multi-decade study initiated in 1996. Focusing on 2,517 women whose sleep patterns were monitored through midlife for 22 years, the study involved 16 different interviews where participants self-reported their sleep habits. Here’s what they found:

Long-term Insomnia Risks: Women with persistent insomnia throughout midlife have a 70% increased risk of developing cardiovascular diseases, revealing the critical impact of sleep quality on heart health.
Impact of Sleep Quality: Those with persistent insomnia and short sleep exhibited a 75% increased risk of cardiovascular issues, emphasizing the importance of both sleep quantity and quality.

What Can Midlife Women Do?

So, what actionable steps can midlife women take to mitigate these risks? Here are some effective strategies:

CBT-I for Better Sleep: Cognitive Behavioral Therapy for Insomnia (CBT-I) helps develop healthy, drug-free sleep patterns and is endorsed by numerous sleep studies and health organizations as an effective treatment for insomnia.
CPAP for Sleep Apnea: For those disrupted by sleep apnea, using a CPAP machine can significantly improve sleep quality.
Lifestyle Tweaks: Engaging in morning exercises and avoiding blue light exposure from electronic devices in the evenings can greatly enhance sleep quality and overall heart health.

This isn’t just about discussing sleep; it’s about taking actionable steps to improve heart health for midlife women. By transforming personal loss into proactive health strategies, we aim to advance this conversation together and ensure every moment is lived to its fullest.

Patients Need Personal Trainers: How personal training can impact millions

Dr. Grove Higgins/18 June 2024/ All MFN blog/

In the United States, 11.2 million people were diagnosed with obesity and/or diabetes over the last year.^(1,5) These are primary risk factors leading to stroke and total joint replacements, adding another 8 million people per year.^(6,7) This means that the fitness professional in the post-medical and post-rehabilitation space has more potential clients than they could hope to serve. The question is how to reach them and build a business around these problems.

Personal Trainer and marketer Joe Lemon has some advice. Two primary problems for trainers trying to innovate this post medical/rehabilitation space are trust and visibility. Both these problems are interrelated and so deserve to be tackled for this space to become profitable.

In the United States, less than 50% of physicians suggest patients go to a gym. Even less (20%) recommend a personal trainer.⁽⁴⁾ But the question is, why? First, we found a general ignorance of what personal trainers can do for their clients and, secondarily, if personal training was a safe, effective modality. This is partially due to a lack of standardization in personal training education and regulation across the USA. In addition, until recently, there has been a lack of specific training for fitness professionals in the medical fitness space that can be understood and trusted.

Even for those exceptional personal trainers who do provide the training to address specific clients’ post-medical/rehabilitation needs, there is a gap between their skills and clinicians’ knowledge that they exist. Joe has practical advice to close that gap and create a bridge to clinicians.

First, identify who these clinicians are. Sports medicine, orthopedic surgeons, neurologists, bariatric doctors and primary care physicians are all viable referral sources. Network and get to know someone who can make personal introductions for you directly to the doctor or their assistant or office manager, who is often the gatekeeper of the practice. Once you get the opportunity to talk to them, give them tangible, always take a pamphlet explaining your qualifications, education, and process. Providing them with hard copy printouts from the MedFit websites (medfitnetwork.org and medfitclassroom.org) are the most accessible sources of information you could use. And always, leave them with the material they can give their patients that link directly back to you in the form of business cards and pamphlets/brochures.

Lastly, get out and talk about what you do. Remember, communication is 7% what you say where 38% how you speak it, and 55% your body language.⁽³⁾ Getting in front of people these days is easier now than ever. Schedule talks at gyms and coffeehouses, video it, and post it online. The more you talk passionately about what you love doing, the better. Connect with your potential client recruit them to be your spokesperson to their physician for you.

Dr. Grove Higgins is a chiropractor, rehabilitationist, soft tissue injury expert, researcher, anatomy instructor, biomechanist, human performance expert, speaker, and corporate health consultant. In 2015, Dr. Higgins cofounded Neuroathlete with Coach Patrick Marques (LTC, US Army Ret.) and Peter Hoversten. Neuroathlete’s goal is to more broadly deliver neurological training to a global audience.

References

(CDC), U. D. (2021). 2020, National Diabetes Statistics Report.
Lemon, J. (2021). Business Development, Market Research, & Strategic Partnerships. (G. Higgins, Interviewer)
Michail, J. (2020, 8 24). Strong Nonverbal Skills Matter Now More Than Ever In The “New Normal”. Retrieved from Forbes: https://www.forbes.com/sites/forbescoachescouncil/2020/08/24/strong-nonverbal-skills-matter-now-more-than-ever-in-this-new-normal
Pojednic, R., Bantham, A., Arnstein, F., Kennedy, M., & Phillips, E. (2018). Bridging the gap between clinicians and fitness professional: a challeng to implimenting exercise as medicine. BMJ Open Sport & Exercise Medicine, 1-5.
CDC f. (2021, 3 1). National Center for Health Statistics. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/nchs/hus/contents2019.htm#Table-021
Springer, B. D. (2021). Highlights of the 2020 American Joint Replacement Registry Annual Report. Arthroplasty Today, 9, 141-142.
Stroke. (2021, 5 25). Retrieved from Center for Disease Control and Prevention: https://www.cdc.gov/stroke/facts.htm

Health and Disease Spans: Can You Change It?

Dr. Jim Herkimer/13 June 2024/ All MFN blog/

Sam is a 90-year-old client of mine who comes into the clinic every day, walks for 30 minutes on the treadmill, then jumps on the elliptical for 15 minutes following by another 15 minutes on the stationary bike. After he’s done with his cardio, he knocks off 10 pull-ups, unassisted, and then he finishes the rest of his strength program. He feels energetic and enjoys spending time with his family and friends. On the other hand, Bob, a client who came in a few months ago, is 62 years old, sleeps in a recliner most nights because his back pain is too severe to stay in bed. He is an attorney working long hours with high levels of stress. His long hours keep him from exercising on a regular basis, he is a borderline diabetic and has recently started Lisinopril to control his newly diagnosed hypertension.

What’s the difference between my two clients? Sam has experienced a long and successful health span. At 90, his disease span has barely started to show. Bob, on the other hand, has an early onset disease span. He is losing his function and productivity while experiencing a slow and steady decline into the abyss.

There are several factors that influence the onset of one’s disease span. Factors such as genetic predisposition, lifestyle choices and sleep patterns are just a few examples that will influence the shape of your disease span curve. Often, the interrelatedness of influencing factors dictate our life’s outcome. By understanding our history, recognizing the triggering events that have occurred over time and managing mediators affecting our health, we are in the unique position to have a positive impact on our health/disease span curve.

Regardless of your previous lifestyle choices, you can create a big change. It is amazing how quickly our bodies respond to positive changes. In as little as 30 days, I have seen people decrease their need for medication, increase their energy, improve their sleeping habits and become more engaged in their personal relationships.

Remember Bob, in 45 days he was off his pain medication, sleeping in bed and played 9 holes of golf which is something he hadn’t done in 5 years. It is essential to understand your lifestyle history to take the necessary steps in making a well-rounded change. Success begins when you work with the right professional to re-write your story which will in turn elongate your health span, shorten your disease span and result in dying young at a ripe old age.

Jim Herkimer, DPT, MS, ATC has been involved in health, fitness and rehabilitation for over 35 years. He is currently the CEO and Executive Director at Sports Conditioning and Rehabilitation (SCAR) in Orange, California. SCAR is a wellness and rehabilitation clinic providing a continuum of care for individuals through the life span. Throughout his career, he has had the opportunity to help a variety of athletes and individuals from all walks of life reach beyond their potential.