I recently attended a lecture by an orthopedic specialist that opened my eyes to many things. I'd like to share some insights about the importance of spinal health and muscle exercise that we often overlook.
Why Modern Spines Are Getting Sick
The most striking point from the lecture was this: "The longer you sit, the sicker your spine becomes." The cervical spine (neck) and lumbar spine (lower back) get damaged through the same mechanism.
What happens when you sit for long periods at work? Your neck tilts forward, your hips shift backward, and your lower back curves in the opposite direction. When this posture persists, the discs in your neck and lower back experience excessive pressure. After working in this position all day, the discs begin to degenerate, and in severe cases, they can rupture, causing leg numbness and pain.
This isn't just theory – it's a reality witnessed daily in clinical practice. This pattern appears repeatedly, especially among IT professionals and office workers.
The Importance of Proper Posture
The specialist explained proper posture in concrete terms. When working, you should push your hips back and straighten your lower back to prevent forward curvature. He emphasized that maintaining a slightly backward-leaning posture is important even during regular activities.
The phrase "spinal disorders are truly the result of what I do on a daily basis" really hit home. This means spinal health doesn't deteriorate overnight – it's the cumulative result of years of poor habits.
The Benefits of Core Exercise and Walking
The explanation of core exercises was fascinating. The core refers to muscles that firmly support the spine from front and back. When your abdominal muscles are weak, they can't support the spine from the front, causing you to stick out your belly. When your back muscles are weak, you tend to hunch forward.
Walking helps spinal health because when you walk, your spine moves side to side, naturally engaging the muscles around your spine. For people who can't do other exercises due to back pain, walking is the safest and most effective form of exercise.
Proper Walking and Running Form
The explanation of foot strike patterns for walking and running was incredibly useful. When walking, since the pace is slow, it's natural to land heel-first. Rolling your foot forward uses less energy and is more efficient.
When running, however, the increased speed and momentum make midfoot landing preferable. Forefoot landing is only used when running at full speed, which mainly applies to sprinters.
It was striking to learn that many people get injured with conditions like plantar fasciitis because they don't understand these distinctions and exercise with improper form.
Plantar Fasciitis and the Barefoot Walking Trap
The explanation of plantar fasciitis was also noteworthy. Many people think plantar fasciitis is caused by impact, but it's often actually caused by overusing the muscles that curl your toes.
While barefoot walking is often touted as beneficial, the specialist pointed out that it actually has more downsides. When people who haven't been using their feet precisely suddenly start walking barefoot, they overuse muscles they haven't been engaging, increasing the risk of injury.
Stages of Muscle Weakness Symptoms
The step-by-step explanation of how lower body muscles weaken was very practical:
1.Stage 1: Going down stairs one step at a time
2.Stage 2: Unable to walk long distances, getting tired quickly
3.Stage 3: Walking posture becomes hunched
4.Stage 4: Unable to get up from the floor unassisted
5.Stage 5: Difficulty getting up from a chair alone
6.Final Stage: Unable to walk
Looking at this progression, you can see that muscle weakness doesn't happen suddenly – it progresses gradually. Therefore, early detection and intervention are crucial.
Simple Exercises You Can Do at Home
The specialist's suggested home exercises were very practical:
Thigh Strengthening Exercise
- Lie on the floor and place a towel behind your knee
- Think about pressing down on the towel and hold for 5 seconds
- You should feel your foot lift slightly
- Repeat 10 times for 3-4 sets
Glute Strengthening Exercise
- Lie on your side and lift your top leg
- Hold for 5 seconds, then lower
- Repeat 10 times for 3-4 sets
It's encouraging to know that even these simple exercises can be effective when done consistently.
Three Principles of Exercise After Middle Age
The principles for exercising after age 50 were clear:
1.Balanced Exercise: Combine cardiovascular and strength training
2.Proper Form: Exercising with poor form is actually harmful
3.Gradual Approach: Don't overdo it suddenly; increase intensity step by step
The point that "walking with poor posture is worse than not walking at all" was particularly striking. When exercising, you must focus on proper form.
It's Never Too Late to Start – Even in Your 70s
The most inspiring story was about a patient in their late 70s. This patient came to the hospital in a wheelchair but after six months of exercise was able to walk and even go on trips.
The thought "What's the point of exercising at my age?" is completely wrong. You can build muscle even into your 90s. Yes, it requires willpower and will be challenging, but it's absolutely possible.
How Health Gaps Create Life Differences
By age 70, the life gap between those who maintained their health and those who didn't becomes starkly apparent. Healthy people travel, play golf, and enjoy active retirement, while others feel isolated, saying "I can't go even when friends invite me."
This goes beyond simple physical discomfort to social isolation and mental decline. When basic daily activities like using the bathroom or eating become difficult to do alone, dependence on family increases and quality of life drops dramatically.
Exercise Isn't a Luxury – It's a Survival Strategy
The key message is: "Exercise isn't just for people with leisure time." Exercise isn't about looking good – it's about literally staying alive.
The concept of "Exercise is Medicine" is gaining attention in the medical field. This views exercise not as mere recreation but as a form of treatment. Research shows that exercise therapy is as effective as medication for many chronic conditions.
Balancing Prevention and Treatment
The specialist emphasized that while prevention is most important, if you're already experiencing problems, you should actively seek treatment. His advice was realistic: "Don't try to endure pain too much. Whether through exercise or treatment, get proper care so you can even avoid surgery – be earnest about getting healthy."
Many middle-aged and older adults think "pain is natural with age" and delay treatment. But situations that could be significantly improved with timely treatment often get worse when neglected.
Conclusion: Now Is the Earliest Time
The core message is simple. To walk healthily later in life, muscles are important. For muscles, exercise is important. For exercise, proper form is important.
The phrase "now is the earliest time" resonates most deeply. No matter when you start, you might think it's too late, but if you don't start, things will only get worse.
Looking at the case of someone in their late 70s who could travel on foot after just six months, it really seems to be a matter of mindset. Instead of thinking "what's the point of exercising at my age," it's important to start right now.
Investment in a healthy old age must begin now. Let's start moving, even just a little, from today for the sake of ourselves six months or a year from now. Our spines and muscles are telling us it's not too late yet.
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