When you are running low on reserve fuel, you know you’re in trouble.  It’s best to have a large reserve just in case. The same is true for your physical reserves. You don’t want to be functioning near your maximal ability level during your typical daily activities. 

Let’s say, for example, that Joe can lift 30 pounds maximum, but he works on an assembly line moving 25 lb boxes. You can imagine that he wouldn’t be able to keep up very long. But if Joe had more strength and the ability to lift 100 pounds, it would take a lot less effort to lift that 30 pounds throughout the day. 

How do you know if your loss of function is reaching critical levels? 

If it takes maximal effort for you to just stand up from a chair and walk to your car, you may be running low on your physical reserves. You may feel you are tapping into your reserves when you strain to get up a step, become fatigued when walking in a store or when you lose balance after turning quickly or walking on uneven ground.  In many communities, fall risk screenings are available, usually at local senior centers or health fairs, that can  identify fall risk. In addition, some tests can be found in my book, in my book “Balance for Every Body”, showing  people how to assess themselves at home.

Your Physical Reserves 

Your physical reserves include your strength, endurance, coordination and even your immune response.  Almost everyone knows the sort of loss we face when aging – decreased vision, stiffness in joints, muscle loss, balance problems, less endurance and heart and lung problems. As we age, there is also a normal decrease in nerve cell functioning that causes decreased coordination and weakness. Because our aerobic capacity decreases as we age, older adults are forced to exercise closer to their maximal capacity, thus a previous level of activity may feel more fatiguing. Certain medications can also affect balance and energy levels. 

Managing  Reserves

Chronic disease, injury, poor nutrition and unhealthy environments  magnify the typical problems seen with aging. These chronic diseases often don’t just ‘appear’ but are the result of years of unhealthy behaviors, poor lifestyle choices, or just inactivity. Consequently, one must eat right, exercise and get appropriate rest for a prolonged period (3 to 9 months) to see big changes. Consistent exercise, often prescribed by your doctor and/or physical therapist may be necessary to maintain precautions for special disease states. Regular exercise is one of the few things we can do for ourselves to build our physical reserves; to increase our overall health, well-being, and independence. Exercising helps us age more gracefully and may be the sought after “fountain of youth.”  The challenge of  exercise provides stimulus for many changes in our body including cell growth and regeneration - at any age! For fall prevention, exercises should target coordination and strength. Training that includes mobility and endurance will provide additional benefit. 

Part II of of this post will include specific solutions for building your physical reserves