Fitness takes Preparation. The effects of aging on our Wellness has implications for our health, fitness and functional ability. The results can impact muscle mass and strength, limit physical capacity to work and leads to a sedentary lifestyle. The result is greater dependence on our loved ones, and untimely death. Get started now on becoming Fit for the Aging Process. Train and Prepare for this process we call Aging. Get Strong, Improve Your Posture, Train like an Athlete. You can slow the effects of Aging:Diabetes, Obesity, Low Back and Neck Degeneration, Heart Disease, and the consequences these have on Your Loved Ones.

1. The Wellness Shift
FITNESS TAKES PREPARATION: FIRST STEPS
TO BALANCED CHANGE
Randy Bauer practices
Physical Therapy
in Laguna Hills, CA
www.bauerpt.com
Bauer Physical Therapy Wellness

2. Fitness Takes Preparation
“ L I F E I S A C O N S T A N T V I G I L”
SO IS FITNESS-WORK-RELATIONSHIPS…
“ O N L Y A C Q U I R E D W I T H M U C H PA T I E N C E A N D
GREAT WORK”
GANDHI
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

3. Fitness Takes Preparation
 FIT FOR THE AGES…PREPARE NOW
Effects of aging on our pursuit of wellness
 Postural effects on fitness
 Attention to foundation
 TRAIN LIKE AN ATHLETE
 Periodization
 Goals
 Metabolic Boost
 Recovery
 EXERCISE PROGRAM COMPONENTS
 Evaluation and Training
 Program Design
Randy Bauer rbauer@bauerpt.com

4. Fitness Takes Preparation
Effects of Aging
EFFECTS OF AGING ON OUR WELL-BEING
 LOSS OF MUSCLE MASS
 http://jap.physiology.org/content/111/4/1021.full.pdf+html
 DECREASED MUSCLE STRENGTH
 LIMITED FUNCTIONAL ABILITY
 I N C R E A S E O F S E D E N TA R Y L I F E S T Y L E
 DECREASED INDEPENDENCE
 INCREASED CHRONIC ILLNESS
 I N C R E A S E D M O R TA L I T Y
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

5. Fitness Takes Preparation
Affects of Aging
 RESULTS OF DECREASED STRENGTH
 Difficulty walking and daily tasks
 Up from chair
 Up stairs
 Up from floor
 I N C R E A S E D I N C I D E N C E O F FA L L S
 Fractures
 CHRONIC ILLNESS AND DISEASE
 Diabetes
 Obesity
 Arthritis
 Heart disease
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

6. Fitness Takes Preparation
Effects of Aging
POSTURAL EFFECTS OF AGING
 CUMULATIVE TRAUMA
 Sustained or repeated postural stress
 E FFE C TS ON B ODY S TRUC TURE S
 spine, neurovascular, musculoskeletal system
 Leads to degenerative changes, compromised neurovascular
system, limited mobility and poor posture
 I M PA I R S N O R M A L F U N C T I O N
 Response to work and daily activity
 POSTURAL RELIEF TECHNIQUES (PRT)
 Fatigue avoidance and postural relief measures
 Micro-breaks throughout day
 PRT for Upper Back and Neck(see link)
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

7. Fitness Takes Preparation
Effects of Aging
ATTE NTION TO FOUNDATION
CORE MUSCULATURE
 THE LOWER CORE
 Deep stabilizers of the lumbo-pelvic(lower back)
 Effects the Belly, Butt and Back
 THE UPPER CORE
 Scapulo-thoracic(upper back)
 Effects the neck, shoulder blades, upper trunk and shoulders
 P R O V I D E S TA B I L I Z I N G B E N E F I T S T O J O I N T S
 PROVIDE MUSCULAR EFFICIENCY FOR MOBILITY
AND STRENGTH
 REDUCES REPETITIVE STRESS TO
J O I N TS , M U S C L E S / TE NDO N S A N D N E U ROVA SC UL A R
STRUCTURES
 REQUIRES NORMAL MOBILITY OF EXTREMITIES
 EXAMPLE: TIGHT MUSCLES OF THE FRONT HIP
MUSCLES CAN INCREASE STRESS ON SPINAL
STRUCTURES
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

8. Fitness Takes Preparation
Effects of Aging
TRAINING THE CORE STABILIZERS
 NEUTRAL SPINE AND POSTURAL CONTROL
 DEVELOP AWARENESS
 DEVELOP MOBILITY OF INFLEXIBLE
STRUCTURES
 DEVELOP ENDURANCE BEFORE STRENGTH
 CHALLENGE IN VARIETY OF POSTURES AND
MOVEMENTS
 ESTABLISH FUNCTIONAL CONTROL AND
SYMMETRY
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

9. Core
Stabilizers
 Performed with
upper and lower
extremities using a
SmartBell
 Requires control of
the abdominal
stabilizers to prevent
back extension
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

10. Fitness Takes Preparation
Effects of Aging
 STAY TUNED FOR ADDITIONAL
PRESENTATIONS
 Train Like an Athlete
 Exercise Program Design
 T O C O N TA C T R A N D Y B A U E R P H Y S I C A L
THERAPIST
 BWELL@BAUERPT
 (FB Page)
 E M A I L : R B A U E R @ B A U E R P T. C O M
 W E L L N ESS SU RV E Y
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com