Laws guide our actions in various aspects of life, from obeying speed limits on the road to adhering to the principles of physics. Yet, there’s another law often overlooked in the realm of exercise: The Law of Specificity. Are you inadvertently violating this crucial principle? Let’s delve into how active seniors can leverage this law to enhance their quality of life and independence.
The Law of Specificity emphasizes that the effectiveness of practice is directly proportional to its similarity to desired performance outcomes. In simpler terms, if you want to excel at something, practice that specific activity. This principle holds immense significance for seniors aiming to maintain independence and enhance their overall well-being in later stages of life.
Enter the “Magnificent 7” — a set of foundational movement patterns crucial for functional mobility: squatting, lunging, pushing, pulling, rotating, hinging, and locomotion. These patterns underpin everyday activities, from dressing oneself to engaging in recreational pursuits like golf. By aligning exercise routines with these fundamental movements, seniors can effectively apply the Law of Specificity to bolster their quality of life and independence.
The beauty of the Law of Specificity lies in its capacity to train the body’s muscles and nerves to master and refine movement patterns over time. Just like learning to ride a bike or play a musical instrument, initially challenging movements evolve into seamless actions with consistent practice.
Unfortunately, aging often leads to a gradual decline in strength, power, and muscle mass, potentially compromising the ability to perform these fundamental movement patterns. What was once effortless, such as ascending stairs gracefully like Fred Astaire, can transform into a struggle akin to Quasimodo ascending the bell tower. Hence, it becomes paramount for seniors to adhere to the Law of Specificity and prioritize exercises focusing on the Magnificent 7.
In practical terms, this means replacing isolated exercises like leg lifts or bicep curls with compound movements such as squats and push-ups. Rather than relying solely on stationary equipment like an exercise bike, opt for activities like walking or running that engage multiple muscle groups and mimic real-world movements. The bulk of your exercise regimen — around 90% — should revolve around mastering the Magnificent 7, with supplementary exercises added as needed.
Drawing from over two decades of experience as a physical therapist working with active seniors, I’ve witnessed the pitfalls of well-intentioned but misguided exercise routines. By embracing the Law of Specificity and integrating the Magnificent 7 into their fitness regimen, seniors can tilt the scales towards a lifestyle reminiscent of Fred Astaire’s gracefulness, leaving Quasimodo’s struggles far behind.
Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group (thegaitwaygroup.com). Through this venture, he empowers active seniors with the knowledge and tools to “add life to their years.” For inquiries, contact Erik at erik@eriklehane.com.
