It ain’t particularly sexy. There’s no magic pill or supplement to be had, and frankly, even if you know the secret to staying fit and healthy as you slide into your 50s and 60s, it bears repeating: act your age, don’t overdo it, and perhaps most importantly, stay at it, whatever “it” may be. How’s that for simplicity? It’s a diagnosis that Kenneth Bramlett, M.D., an orthopaedic surgeon at Orthopaedic Sports Medicine takes very seriously and deems essential for health and wellness.

A founder of the Zimmerman MIS Institute in Birmingham, Alabama, Dr. Bramlett sees youngsters and baby boomers, a full range of patients—including athletes, both amateur and professional—who are concerned about the treatment and prevention of musculoskeletal problems. “Unfortunately, in healthcare we speak to people in a retroactive process, but for every one that comes in with a problem, we see two or three other patients with items that can be prevented,” he explains. “We’ll see them for a knee problem, look closer and realize they have flat feet and that turns their ankles which twists the knee.” At this point, a new supportive insole in a running shoe may be all that stands between a comfortable four-mile run or a painful jog and time off for recovery. It’s a little thing that, unfixed, can lead to all kinds of musculoskeletal problems.

Citing another example, Dr. Bramlett begins tugging on the skin of his arm, pinching it, stretching it, and then releasing it. He explains that the reason people wrinkle is that the elastic properties of our skin are lost as we age. “It’s the same with your tissues, tendons, and muscles,” he says. “It’s all an inevitability, but some hasten the process by misuse of their body tools—and that’s what they are, tools.”

And like any tool, figuratively speaking, if you leave it out in the rain or just sitting in a garage unused, you’re going to have some maintenance issues, which is why it’s all about prevention—or as Dr. Bramlett likes to refer to it, “pre-habilitation,” the proactive process of addressing an issue before it becomes a problem. Pre-habilitation is essen-
tial for health and wellness programs.To that end, he has come up with a series of exercises that combine Tai Chi, yoga, and weight lifting for the shoulders, feet, and back. “I spend 65 to 75 percent of my time trying to prevent injuries from occurring in the first place,” he says.

A large part of this stems from the fact that most people do not know how to use the
gym or exercise properly. And why should they? Those approaching their retirement years today came of age when exercise meant vigorous stretching and weight work meant busting it on free weights with heavy squats and bench presses, as if you still
had a shot at making it in the NFL. Many younger athletes may be better prepared, but few have actually taken instruction on how to exercise. Old, bad habits die hard.

Starting the process of getting in shape—or getting in better shape—then, must begin with dropping any extra weight one is carrying. Diet and losing weight the first few weeks is essential for health and wellness and is the way to start. In fact, most of the problems that Dr. Bramlett sees in his practice are a direct result of people being overweight. For this, he prescribes what he calls the “Bag Diet”: if it comes out of a bag—and here we’re generally talking fast food and processed food—stay away from it. A good 30 minutes on a stationary bike will burn more than the same time spent jogging—plus a bike is less wear on the knees and ankles. “Act your age,” Bramlett suggests. “Lift things in the gym as you would lift them at home. Don’t overstrain. Slow, consistent exercises will build muscle if done in a consistent manner.”

Finally, when you find an activity or sport that you love such as running, stay with it, whether you are consistently pushing yourself to your age-appropriate limit or just trying to stay active for the fun of it. It is a cliché, but you must use it or lose it. “The best exercise is 30 minutes on a bike at 70rpm three times a week and some simple upper body weight lifting,” says Dr. Bramlett. “Then on alternate days, take 15 minutes for a series of yoga exercises, and you’ll be in the 99th percentile of Americans in terms of fitness.” It’s not a magic pill or new fad diet—it’s common sense that will keep you running well into retirement.

Staying Fit and Healthy: Avoid Musculoskeletal Problems
With These Prevention Tips from Kenneth Bramlett, M.D.

· Warm up, warm down.

· Don’t overstrain.

· Act your age.

· 75 percent of all problems start with obesity. Don’t be obese.

· Remember the Bag Diet.

· People assume healthy; they don’t plan for it.

· Don’t do stupid stuff.

· Plan. Be consistent. Use it or lose it.

Photograph courtesy of Libba Young