Do We Need To Do Sit Ups?

Unfortunately, there is a significant amount of evidence out there which proves that both abdominal machines and crunches can increase your risk of injury, not only primarily to your lower back but also to the rest of your spine. This, of course, becomes an even greater risk once we are over 40 and have had a few underlying problems. There have been many trends over the decades from sit ups to crunches to ball crunches. The word that you hear around at present is ‘core’ strengthening - the entire midsection. The latest research on the ‘core’ shows what boxers, martial arts and dancers have said for generations - that strength comes from the centre. 

With our strengthening, we focus on training muscles, not in isolation but to duplicate functional movements from normal daily activities. This means exercises that challenge the whole body without putting excessive strain on joints, discs, muscles or ligaments. The good news is that this means you do not have to do sit ups, and in fact by doing a workout full of dynamic movements targeting the legs, arms and back you get the best workout of all.

Should We Do Sit Ups Over 40?

Once a female is over 40, has had a few children and has a few pelvic floor problems they SHOULD NEVER DO SIT UPS OR CRUNCHES, as these cause significant problems due to the extreme intra-abdominal pressure that is generated. The rows of machines that you see at the gym are not all necessary and in many instances can cause significant injury - even when used ‘correctly’. There are many other exercises that achieve a better result without any of these problems, by selecting a regime that is designed to specifically suit you. 

Exercise Programs Can Benefit Women Over 40

Many women over 40 need very individual care with regards to exercise and self-management.

Following are a couple of interesting case studies:

Klara is in her mid-forties and she has been living with rheumatoid arthritis for over ten years. Even though she knows it is going to be a constant battle, what she has currently achieved is a way of at least being proactive with her disease process. She goes to the pool on a weekly basis and has done so for about eight years now. With that type of exercise regime, she has been able to maintain a good level of function overall and even though she does have ups and downs she is able to manage living on her own at home. She has recently retired from her job due to her arthritis but she is able to take care of her animals and do most things she has to do. The other advantage of the pool for her is that it gives her good support and encouragement when she is having a bad week, and as well there is a very big social aspect to undertaking group exercise. Group exercise is another good way to get out of the house and do something active and positive with other people. Klara does have ongoing treatment depending on how she is going, but on average about once a month she will come into the centre and we will address whatever issues may be concerning her.

Denise just turned fifty and has been a client of the centre for about ten years. She initially came to the centre with severe chronic headaches and neck pain which were significantly affecting her quality of life by disturbing her sleep and affecting her ability to work properly. She is a primary school teacher and as a result, is dealing with a fair bit of stress. She now attends treatment once a month for maintenance treatment and in addition to that, she is an avid regular walker. She walks with a good friend of hers and they motivate each other to achieve personal goals. She also has a home program to do as well. Because of her exercise program, Denise really has progressed very well, she hasn’t had to take very much medication over the months and she is sleeping much better. She gets significant relief from treatments which can last for much of the time in between her treatments. She loves gardening and is able to do this activity without many problems these days. Her quality of life overall is certainly significantly better and long term the benefits for her will be great!

As physiotherapists, we get to treat many clients who are over 40 and suffering long term physical problems due to previous injuries or poorly designed exercise programs or incorrect use of gym equipment.

At the Hyperdome Physiotherapy Centre, Loganholme, we have qualified caring physiotherapists who can specifically design an appropriate, progressive exercise program to allow persons over the age of 40 (or younger) to exercise safely without potential risk of further physical problems or injury.

For an assessment, or to organise a suitable specific progressive exercise program, contact us on 07 3209 8444 - and take control of your pain today!