By Erik Lehane
I remember the day my world came crashing down. Johnny Picaro, my third grade bestie spilled the beans. Johnny had caught his old man placing his GI Joe with kung Fu grip under the Christmas tree in the wee hours of the morning. Santa was a fraud and the Easter Bunny and Tooth fairy were his accomplices. What next… is Elvis really alive?
Years later I had a similar epiphany, this one more attuned to a sledgehammer smacking me upside the head. I held Betty almost to the same standards of Santa, albeit in a different context. As a physical therapist, one yearns for the perfect client- someone who can muster the strength to leg press 250 lbs., effortlessly palm the floor and gracefully navigate an obstacle course. At the prime age of 78, Betty was all that and more.
Betty’s impending discharge was a mere formality. I would document a final assessment based on all the physical/cognitive attributes that an active senior should possess in order to live a safe, productive, high-quality life. As expected, she breezed through the preliminaries, her perm still as elegant as ever. Her final test was “The get up & Go,” a gross evaluation of a hodgepodge of functional skills, where from a supine (lying on your back) position, one must then progress to a standing position.
As expected, Betty flawlessly rolled to her right (her dominant side), seamlessly transitioned to a quadruped position ( on all fours) and propped a leg up, text book stuff. For the grand finale, Betty would drive off the the propped leg and stand. My pride swelled as my prized pupil drove her foot down into the mat and…
The look in her eyes has been etched into the deep archives of my mind forever. Shock, disbelief and anxiety all wrapped into one, the Santa is a fraud look! Betty dug, pushed and heaved but nothing, she could not budge. After two grueling minutes, her perm now a tangled mess of frizzle, I reluctantly helped her up. The was my Christmas tree moment.
I now refer to the years preceding Betty as BB (Before Betty) and the subsequent years as AB (after Betty). In the BB era, my practice revolved around “traditional” exercise — strength, mobility, stability, balance, and endurance, all deemed necessities for active seniors, right?
In the AB era, a single insight reshaped my entire scope of practice. With aging, we lose approximately 1% of muscle mass, 2–3% of strength, and a staggering 4–6% of power annually. Betty was strong but lacked power — the vital element for everyday tasks. Power enables seniors to climb stairs, get up from the floor, lift suitcases into overhead compartments, pick up grandchildren, hike hills, and stumble instead of falling. Power is our lifeline, ensuring safety, independence, and a high quality of life. Look no further than your local grocery for blatant examples of seniors that have lost the ability to exert power.
Science unequivocally asserts, that as we age, unless acted upon, we lose fast twitch muscle fibers at an alarming rate. Think fast twitch as the power houses. Slow twitch (think endurance) fibers are maintained and here is the kicker. If we are exercising inappropriately, focusing on non power producing exercises, we are in fact accelerating the process of fast twitch fiber atrophy (loss).
For my practice, this insight led to the evolution of Revolution Exercise 180 (REX 180) — fast twitch muscle fiber stimulation and growth under the banner of safety. The key lies in speed (fast twitch stimulation) within quality-based functional movement patterns. If you’re pain-free with no medical contraindications, you can start today within the confines of your living room.
Here’s a snapshot of the REX 180 approach:
. Chair Exercises: Sit and stand as quickly and safely as possible with quality movement for 10 repetitions. Progress to a lower chair or step stool, focusing on quality and speed.
. Lunges: Stand sideways to your kitchen counter, staggering your feet and holding onto the counter with one hand. Focus on quality as you lunge up and down, gradually increasing speed.
. Pushups: Face your kitchen counter, placing hands shoulder-width apart. Walk your feet back, raising onto your toes. Practice pushups with quality movement, gradually increasing speed.
*Remember, master the movement pattern before ramping up the speed
As for Betty — her perm remains a wave of phenomenon, and she can now get up and down without using her hands.
I’ve observed numerous energetic seniors with admirable intentions fall prey to common pitfalls in traditional exercise routines. Whether you find joy in traveling, hiking, golf, tennis, pickleball, cycling, or simply relishing playful moments with your grandchildren on the floor, it’s crucial to move effectively and swiftly. Ensure that your “get up and go” doesn’t get up and go.
I hope this resonates as a Christmas tree moment for you.
*Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group. 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.
