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by Karen Napierala, PT, AT, MS, CAFS A week ago I had the great opportunity to assist my husband Mike at the High Peaks Elite Distance Camp in Lake Placid that Rick Guido puts on bi-annually. I was demoing the body weight agility section that Mike was orchestrating. I was actually surprised, when he asked me to demo 6 single leg regular pushups. Then six more! I was wondering inside if I really could do this, but on the outside I smiled and said, “Sure.” My voice in my head was talking a mile a minute, fighting with myself, as I “repped” these pushups out trying not to look like a glue horse put out to pasture! On one hand, I was flattered that Mike actually thought I could do this, but the other side screamed, “Hey, bud, you know I will be 57 in a few weeks....that’s kind of old! How strong do you think I am?” Later I started thinking: how strong should I be? Pen State just released an article on the benefits of strength as you get older. Apparently less than 10% of Americans over 65 exercise 2 times a week! The people in the study who didn't live actively or “work out” had more difficulty standing for more than 2 hours, bending, kneeling, and walking stairs, to name just a few activities. Did we really need a study to prove to us that our mother was right when she said, among other things, “If you don’t move it, you lose it!” The sad part is that the ones who buy into this are not the ones who really need the convincing! It’s you, yes YOU…the one sitting in that chair! You who are starting to realize that you do less and less each year! You who looks back on your couch or chair and sees a permanent indentation from where you sit daily! Remember when you took the stairs two at a time? Remember when a walk in the woods was a no brainer? Carrying a basket of wet clothes was a cinch? When you took control during those tennis or softball matches? And when carrying your grandchild didn't leave you winded? No one expects you to have the same strength at 80 as at 30, but the decline you have noticed (and ignored) CAN be slowed down!! When you first learned to walk, when you first tied your shoes, or learned to write, it was a slow, arduous process that developed over months! How long do you think this will take? That’s probably right... months. But don’t give up…it will be worth it. There is a whole beautiful and exciting world out there to see!!! Start small. Your first step may be a walk around your living room three times per day. You may sit and stand 5 times every time you get up. You may walk to the mailbox two times daily. If you are already active, start to increase either by steps (love those Fitbits), or by time, 2 to 5 minutes daily. Make sure you complete two successful days with no lasting muscle or joint soreness before increasing anything. If you really struggle with pain or weakness limiting you, come and see us! I would be honored to help you get back to living. Whether it is climbing a mountain, or climbing the stairs, medical studies all show that balance, strength, and flexibility CAN be improved no matter what the age!!! So join me…get up and move. Your life is waiting!