Are knee pain, falls, weakness, urinary incontinence, back pain and walkers inevitable as you age? Prowers Medical Center Physical Therapist Steve White says no.

“In actuality, most of these issues can be prevented or improved through treatment by a physical therapist,” he said. “Life is not meant to be endured but enjoyed.”

Geriatric physical therapy is the treatment of the aging system for people aged 55 and up. Through techniques such as balance and strength training, White helps older people maintain or regain independence and age more gracefully. Medicare covers Geriatric PT for qualified patients. White is the only board-certified Geriatric Physical Therapist in southeast Colorado.

“Therapy can help improve your quality of life, making you stronger and helping you do what you want to do every day,” White said, “whether that be retirement fun, work, or just being able to get down on the floor with grandkids.”

Rehabilitation Services

To learn more about Geriatric Physical Therapy at Prowers Medical Center or to schedule an appointment, call Rehabilitation Services at 719-336-6728 or talk to your primary care provider.

Common Misconceptions

“One of the big misconceptions I see with older adults is they believe their issue is not fixable or manageable,” White said. “They think ‘this is just part of life.’  There’s no doubt our bodies change as we age, but what we know is that if you care for yourself with a healthy diet and exercise, your life can be significantly improved even if you have health challenges like kidney disease or diabetes.”

Another misconception White often sees is that improvements should happen quickly. “People generally give up on exercise programs too early,” he said. “But research shows that an individual requires over 50 hours of balance training to make a significant change in their balance. And muscle requires four to six weeks of strengthening to grow in size.”

Is Geriatric PT for You?

If you’re unable to accomplish these tasks, it’s likely you would benefit from physical therapy, according to White.

  1. Sit on a firm chair (such as a kitchen chair) and stand five times as fast as you can without using your arms. Time yourself. If it takes more than 12.5 seconds or you can’t do it without using your arms, your leg muscles probably need strengthening.
  2. Sit on the floor then try to stand without assistance. If it takes you more than a minute or you’re fearful of falling or not being able to get up, this is an indication that therapy would help you.
  3. Do 16 bicep curls in 30 seconds with hand weights (5 pounds for women, 8 pounds for men). If you can’t, physical therapy will help you.

“Every day I get to see older adults in rehab or our community balance program who are staving off age-related decline,” White said. “I have seen people improve their bone mineral density, be able to get up from the floor when they couldn’t before, lower fall risks, avoid total joint replacements and reduce need for certain medications.”

Preventing Decline

Staving off mobility problems, falls and chronic illnesses in older age involve just a few hours of physical activity a week. “Older adults should shoot for 150 minutes of aerobic exercise each week as well as two days of resistance training,” White said. “Doing these things will help keep your heart and lungs healthy and your muscles strong and bones strong.  Without regular exercise, these areas will decline more rapidly, which can result in loss of quality of life and independence.”

White recommends doing hobbies that keep you active.  “Work in your garden, go to bingo night, attend sporting events such as high school games, which make you walk up the stairs,” he said. “One of my favorite sayings to older adults is ‘Stronger adults are harder to kill.’  Stronger people tend to bounce back from illnesses like pneumonia, UTIs, COVID, CHF, total knee replacements and other health complications.”

Preventing age-related decline also includes a few “don’ts.” White said that seniors sometimes fall into bad habits such as eating a poor diet, not drinking enough water, and over-relying on aids like lift chairs. Forgoing social interactions is another. “Make goals to leave your home regularly,” White said, “whether to attend an exercise class, see friends or eat lunch.”