Athlete for life: staying healthy and active in later life

by Paige Fieldsted

Looking at 70-year-old John Percival now you may not guess that he spent the majority of his life involved in athletics. He leans heavily on a cane, just three weeks removed from his second knee-replacement surgery this year. He had the other knee done 12 weeks ago.

John Percival in his home three weeks after having his second knee replacement surgery this year.

Percival’s smiling face turns sober and he chokes up when he’s asked about the surgeries on his knees.
“It’s been hard,” Percival said. “It’s really hard to not be able to do what you want to do. After we’ve been so active it’s hard not to be able to do.”
Percival’s attitude can be echoed by other seniors that aren’t ready to give up the active lifestyle they developed in their youth and as athletes.
Percival has been active for the majority of his life, playing sports from a young age. In high school he participated in football, wrestling and ran track occasionally.
Percival said he got involved in sports in high school because that was the cool thing to do.
“When you’re in high school it is the only thing to do,” Percival said laughing. “You’ve got to be in sports. You don’t get a girl if you not in sports.”
While Percival’s competitive football and wrestling career ended with graduation from high school, he continued his athletic ways by participating in horse racing and rodeo for years.
Percival said the activity level from his youth has carried over into his life now.
“I ran for a number of years until my knees when bad. Then we played with the horses,” Percival said. “It carries over to make a guy more active and it’s carried onto this day.”
Percival isn’t alone in carrying his active lifestyle into his later years. A study published by the “Journal of Aging Studies” showed that younger athletes expect to stay active as they age and that older adults who were athletes have been more active as they got older.
Percival said that up until August, two months before his first knee surgery, he walked four to five miles every day.
Being healthy and active throughout his life has paid off for Percival as he said his two knee surgeries have gone better because he took care of his health right up until the surgeries.
His two knee replacement surgeries were performed only nines week apart.
“I think that being active and in good shape helped with the knee operations,” Percival said. “I think I got along better because the good shape that I was in.”
At his most recent physical therapy appointment doctors told Percival that he is physically three to four week ahead of other patients that had knee surgery the same day as him.
Dr. Steve Aoki, an orthopedic surgeon in sports medicine at the University of Utah Orthopedics Center said that older people don’t heal as well as the younger athletes he works with but that being in better physical condition usually helps.
“Although probably true, that isn’t always the case,” he said. “They certainly don’t rush their rehab like a younger athlete is trying to push it and get back to their sport at a sooner time period. For a lot of our more recreational older athletes there is not that rush.”
Percival attributes the cause of his knees going bad to genetics, but that isn’t the case for all athletes that have to have surgery later in their life. Some older adults have to joint surgery because of participation in the sports they love so much.
Aoki said that athletes often pay later in life for the activities they did in their younger years.
“It becomes a combination of both, genetic factors cause breakdowns of joints and soft tissues and also your activity level plays in,” he said. “It’s pure biomechanics. It’s similar to a car, the more you use a care the more chance you have of that car breaking down in the future. If you subject your body to a lot of stress throughout the lifetime you have a higher risk of joint damage later on.”
Percival’s wife, Lonnie Kay Percival, said she has seen his active lifestyle benefit his health beyond his knee surgeries.
Lonnie Percival, who has never been an athlete, said she can see the differences in the way they have aged and been able to maintain their health.
“He is a lot healthier than I am,” she said. “My back always hurts and I have high blood pressure and cholesterol. He has never had any of those problems.”
A study published by the “American Journal of Sport Medicine” showed that many of the disabilities that plague older adults are modifiable with exercise. Losing muscle mass and bone mineral density can be prevented with low impact exercises.
Another study published by the “Journal of American Academy of Orthopedic Surgeons” supported that same data. The article suggested that 30 to 50 minutes of aerobic exercise a day performed three to five days a week and resistance exercises twice a week could produce significant health benefits.
“To prevent more catastrophic injuries staying well conditioned is important,” Aoki said. “Minimizing high impact activities, and allowing your body to not see the same the stresses over and over will help prevent injury.”
Percival’s involvement in athletics and sports has benefitted him well outside the realm of health, as he said he learned good sportsmanship and the importance of being competitive.
Percival said the biggest impact sports has had on his later life is the competitive nature he was first exposed to in high school. From the work force to family relationships competitiveness has been in every aspect of Percival’s life.
“It’s a competitive world so you need to learn to be competitive,” he said. “In my work life I’ve always tried to do better than someone else so I could get a better job. It’s paid off in terms of better jobs throughout the years.”
Percival has worked many jobs throughout his life from a police officer in his younger years to the plumber he was when he retired five years ago.
The competitive spirit hasn’t just benefited Percival in his work life but has also helped him build better relationships with many of his grandchildren.
“I’m a big BYU fan and not all of my grandchildren are,” Percival said. “It’s fun being around them and teasing each other.”
Lonnie Percival said she has seen his competitive spirit come through during his recovery from knee surgery as well.
“He gets up and does his exercises twice a day and walks and walks and walks because he can’t stand to stay down,” she said. “I would just take a pain pill and go back to bed.”
Percival said he has every intention of continuing his active ways once his knees have healed completely and is planning a trip with his wife to Guatemala in February.
“I think with the new knees I’ll be able to get back to being active,” Percival said. “I’ll get back to walking and riding and the things I want to do.”

Senior fitness class makes working out fun

Story and photo by Alexis Young

Sheila Alford, an energetic 90-year-old, can officially say goodbye to her walker thanks to an exercise program designed for older adults.

When she began participating in EnhanceFitness at the Tenth East Senior Center, Alford could not complete a single arm curl with five pounds fastened to her wrist. But after just four months in the program, she was able to complete 20 repetitions.

“I have seen just about every single one of my bodily functions improve,” Alford said. “It’s the teacher, she really makes me motivated.”

Sheila Alford dances to music as part of the EnhanceFitness exercises at the Tenth East Senior Center

Alford found exactly what she was looking for in EnhanceFitness, an exercise program taught at seven different locations across Utah. These classes are designed for older adults at all fitness levels and focus on aerobic activity, strength conditioning, flexibility and balance.

Nichole Shepard, the health and fitness instructor at the Tenth East Senior Center, is amazed by Alfords’s positive attitude. Shepard said she is a great example to everyone because does not let life bring her down.

“Instead of giving in to age, she goes along with it, and makes the best of what she has. She not only comes to my class three times a week, she attends two other fitness classes in her spare time,” Shepard said. “Sheila has made huge improvements, visually you can see she has more energy during class routines.”

Adding her own personal touch to every exercise class, Shepard creates the playlists to set music from the 1940s, 1950s and 1960s. She also choreographs every cardiovascular routine, adds verbal tasks during the strengthening sequence and incorporates a joke at the end of every clas

“They actually get mad at me now if I don’t bring along a joke,” Shepard said, “and because they are all having fun, they don’t realize their bodies are getting a great workout.”

EnhanceFitness is all evidence based, and was developed by the University of Washington’s Health Promotion Research Center (HPRC). According to the HPRC Web site, research has revealed participants of EnhanceFitness do significantly improve their health. In a survey done in 2008 by HPRC, seniors were asked about improvements in their physical capabilities. More than 94 percent said they had maintained or greatly improved their physical capabilities. And in 2006, the International Council on Active Aging recognized Project Enhance, which includes EnhanceFitness, as the sixth most innovative active aging program in North America.

At community senior centers around the state, EnhanceFitness is a free program providing a one-hour supervised class three times per week on an ongoing basis. The customized program allows the instructors to be creative and choreograph their own routine, yet still retain the EnhanceFitness exercises that have been proven to help older adults in maintaining and improving their strength, balance, posture, endurance and emotions. EnhanceFitness also incorporates alternative exercises in the program specifically intended for frail seniors. A participant such as Sheila Alford can do these exercises by using a support or sitting in a normal chai

“The most challenging part for me is when I have to move my feet during cardio; my arms are OK, but most of the time I have to hang on to my chair,” Alford said.

The energy was soaring through the roof during a recent visit to the Tenth East Senior Center. The open room was filled with 10 enthusiastic women throwing their hands up in the air and dancing around the circle of chairs to the song, “When the Saints go Marching In.” The ball really got rolling when it came time to strength train. Participants had to count the number of arm curl repetitions they were completing in Spanish. After the arm exercises, the women were instructed to lift their leg while holding onto a chair and recalling a variety of things such as cities, states, colors, animals or candy bar

“A verbal task significantly helps the seniors with their cognitive abilities,” said Michaelene Waters, a health educator for Salt Lake County and the founder of EnhanceFitness in Utah.

Waters started teaching EnhanceFitness classes in Utah at two different locations: the Draper Senior Center and Tenth East Senior Center. Seven classes are now offered at different locations around the Salt Lake Valley.

“My main focus now is growing the program. I would like to see EnhanceFitness in all of the senior centers throughout Utah,” Waters said.

Attendance at the Tenth East Senior Center is growing and the demand for more classes is increasing.

“Participants at the senior center range from 75 to 80 years old, and women by far are the most common types who participate,” Water said.

At the Tenth East Senior Center, participants fill out a questionnaire and perform a fitness check when they enroll. The check-up is then repeated every four months throughout the program. The fitness test is comprised of three things: how many times a participant can rise from a chair and stand up in 30 seconds; 30-second arm curls with five pounds fastened to the wrist; and the 8 feet up and go, which is a test that utilizes cones for balance and agility.

“The best part of EnhanceFitness is the social aspect of group exercise. They put in more effort when they are all together and they just have fun,” Waters said.

In all seven locations throughout the state, the success rate remains high.

“The program is ongoing and not very many people drop out, most people stick with it,” she said. “The only reason someone might drop out is if they get injured or have to move.”

Research conducted by HPRC over the past 15 years has demonstrated that getting sufficient physical activity, including strength training, helps people with arthritis, improves balance, helps to prevent falls and helps seniors to become more socially connected.

“Strength training is [one of] the most beneficial parts to EnhanceFitness, and is one of the most important aspects an older adult can incorporate into his or her life,” Waters said.

From time to time, Sheila Alford does not want to come to class, but says she comes for the health benefits and to see her friends. Alford is one of many who can affirm the values of EnhanceFitness and what it has added to her life.

“We will all age, but how we age is a personal choice. You can let age get the best of you, or you can continue to challenge your mind and your body,” Nichole Shepard said.

For more information about the EnhanceFitness program, contact Michaelene Waters at mwaters@slco.org.

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