I have to do an assessment and workout plan for a 54 year male client who has never lifted weights and has low back pain, knee pain and is pre-hypertensive… what exercises should I initially assess him on for our first session, and what was are best to avoid? this is for a full body strength training assessment……? Thank You
Tasha…you have described most of my students who sign up for my Nordic Walking (walking with specially designed poles) classes and workshops.
What I find fascinating is that during the intro I do before giving everyone their own pair of poles, I talk about posture and how posture drives all systems in the body. I list daily activities that compromise our posture: sitting in front of the computer, driving, watching TV, walking with our heads down and sitting listening to me! With that last comment, I see everyone grow 3″ because they self correct their posture.
I have had measurable success with students who battle back, hip and knee pain. The corrective exercise of Nordic Walking allows them to increase time, distance and intensity with guidance. Better breathing from being upright plus supported spine, pelvis and knees leads to confidence! More confidence leaches feel-good hormones into the system and the upward cycle leads to more pain-free exercise. Usually, the increased amount of exercise translates into weight loss which puts less stress on the joints and back.
As you can see, I am a believer having witnessed people leave their pills and assistive devices behind to Nordic Walk tall and with less pain!