Never too late to get in shape

Vicki Eddy owns a physical therapy and personal training practice in Wellesley, Massachusetts. More than 80 percent of her large clientèle are 50+, and many claim they have been too busy to work out in recent years. I asked Vicki how she helps these people get started on the road to a healthier body.

Beth: Suppose that I am a 55-year old who hasn't been too active in recent years. Maybe I do some walking or swimming in the summer but no regular exercise. I have had a chronic lower back ache, and finally I am so fed up that I call your office. How would you respond to my call?

Vicki: If you made it clear that you had a long history of back pain, we would book an appointment for you to see one of our physical therapists for an evaluation of your physical abilities and limitations. But we would advise you to see your primary care physician first, especially if you had not had a checkup during the past year. If you described your back symptoms as bothersome but not too severe, then perhaps you would not need to see one of the therapists. Instead, we might book you an appointment with Aidan, our personal trainer. But we would still advise you to see your physician first.

Beth: Why would I need to see my doctor first? Is that mostly a liability issue?

Vicki: Seeing your primary physician has nothing to do with liability and everything to do with ensuring a positive outcome for the exercise routine we prescribe. As your physical therapist/strength trainer, I need to know how well you are. I need to know how strong your heart is. When we work on your cardiovascular system, if you are short of breath, I want to be sure there is no underlying pathology. I would also want to know whether your back pain stems mostly from stiffness after years of under-exercising or from spinal changes that I should factor into your program. Too many well-intentioned people over 50 start exercising and then run into a physical problem that they could have avoided. Establishing a link between your doc and your trainer or therapist is like assembling a personal wellness team that will enable you to keep moving forward once you begin your program.

Beth: Assuming that I have seen my doctor, what happens at my first appointment?

Vicki: For your first appointment with a trainer or therapist, we would ask you to bring loose-fitting clothing and supportive sneakers. The professional you see would take a brief medical history and perform a physical evaluation, including assessments of muscular strength, cardiac strength and endurance, and movement patterns. You would discuss your personal fitness goals and devise a plan for achieving them. In large measure, this first visit is about getting to know one another. At the end of your session, you would schedule your next appointment. We do not see large numbers of clients simultaneously; we ensure that client and trainer will not be distracted by many people sharing the same space. Not all facilities operate like this, but it works for us.

Beth: If I were to see you regularly, what would be different for me in one year?

Vicki: That is a tricky question. The answer depends upon how well you have complied with our suggestions. If your primary goal is weight loss, then exercise alone may not be enough; you might need to modify your lifestyle -- to look at your eating habits and figure out how to change them.

If you did this along with consistent exercise, then you would certainly see a difference in your cardiac capacity, muscle strength, flexibility, and balance. You would also feel better about yourself, sleep more soundly, have lower blood pressure, and more. The benefit list is long and beautiful when you eat and exercise properly.

Beth: What do you do every day to stay in shape?

Vicki: Fortunately, my job insures that I am on my feet all day. I rarely sit for more than five minutes at a time, which keeps my physical activity level very high. Too many Americans, like yourself, work on their buttocks and spend far too much time in that position. I also do two weekly workouts with Aidan, our personal trainer. Each includes 40-60 minutes of cardio followed by 60 minutes of weight training. In addition, I try to do 30 minutes of cardio at least three other times per week. The AMA recommends 30 minutes of exercise daily.

Beth: If you had to choose one or two exercises for me to do every day, what would those be?

VickiThere is no quick fix when it comes to exercise. If you could only do two things, I would suggest 40-60 minutes of aerobic activity plus a core muscle strengthening exercise that would focus on the abdominals. Everyone should do abdominal strengthening. For people with back problems this is even more critical. Abdominal crunches with your lower back flat would be the way to go.

Vicki Eddy is president and owner of One on One LTD, Physical Therapy and Personal Training in Wellesley, Massachusetts (781-235-3949). She graduated from Boston University's Sargent College in 1970 and has been in private practice for more than 30 years. Aidan Byrne, the practice's personal trainer for the past eight years, graduated with honors in exercise science from the University of Rhode Island and was an All-American professional soccer player for two years. His goal: Get people to embrace exercise, regardless of age. His philosophy: Doing "something" is better than doing nothing.