Smart Senior

Flexibility and the Senior

Flexibility (in addition to strength training and balance) is the third component for proactive seniors to consider in their quest for independent living.

Flexibility, as defined by Marilyn Moffatt in Age-Defying Fitness is the ability of the body to bend without breaking.  Being limber makes it easier for you to move when it comes to doing something like tying your own shoes.  Flexibility training involves your joints, muscles and your connective tissue, and you need to workout regularly to keep them from stiffening up.

Flexibility decreases as you age (as a result of inactivity and changes in your body structure), and you may already have noticed a decrease in your range of motion and your ability to move fluidly. 

Flexibility or staying limber helps you balance and perform your activities of daily living without pain.  Flexibility reduces muscle tension, improves coordination, promotes good circulation, develops body awareness and improves your coordination.  You can see why flexibility is in the top three when it comes to health and independence.  You may not be able to control heart disease or other age related organ failures, but you can control the big three and maintain some control over your lives.

If you stretch your muscles, ligaments, and joints regularly you can avoid some of these problems and stay flexible. 

Osteoarthritis, arthritis and other diseases that affect the joints and muscles, make it harder to maintain flexibility.  Because pain makes exercise painful a vicious cycle may ensure, which leads to decreased motion and even more stiffness.  Even so, after appropriate treatment an exercise program is recommended in order to enhance physical activity and function ability.

Speak to your physician and a physical therapist if you have medical conditions that would require a special program.  Be serious about your quest for fitness and reap the rewards.

Source: Age-Defying Fitness by Marilyn Moffat, PT, PhD, FAPTA and Carole B. Lewis, PT, PhD, FAPT

Balancing Act for Seniors

Research tells us that 1/3 of people over age 65 falls down at least once each year. Fear of falling is one of the most devastating things that can happen to a senior.  Bruises and broken bones are only the beginning of a vicious cycle that can result in being less active.  Loss of independence means the beginning of the end and it is not a good feeling to lose control of your destiny.

Studies show that if you take care of yourself by improving your balance you are much less likely to fall.

What is balance anyway?

Marilyn Moffat, in her book called Age-Defying Fitness cites balance as the ability of your body to maintain equilibrium when you stand, walk, or perform any of your activities of daily living.  So, we aren’t talking about being able to do a high wire act here, we are talking about activities of daily living.  Moffat talks about two different components of balance.  We have “static balance” which means maintaining your position without moving (standing on one foot while putting on your slacks, standing upright for periods of time, or reaching away from your body in any direction without falling).  The second type of balance is “moving balance” which is the ability to maintain your balanced posture while moving.  This means maintaining an upright position while you walk, tackle curbs, stairs, ramps or even ladders).   Balance is what keeps you safely upright.

Why does our natural ability to balance ourselves change as we get older?

Many age-related changes affect balance. Visual problems such as cataracts, glaucoma and macular degeneration can contribute to falls. Hearing changes associated with degeneration of the nerve endings, or a change in the actual size or other pathology of the brain may result in decreased perception, coordination and timing of movements.  Other contributing factors might include the reduction in muscle strength, delayed reaction time, and a decrease in the awareness of what is going on with your own body.

Does that mean we should just give up?

Not necessarily.  With regular training your muscles, joints and other balance mechanisms can continue to perform at a fairly high level, so instead of wasting your time being afraid of falling, why not try to do something about it.

Talk to your doctor and a physical therapist about your concerns.  They will map out a program for you and will probably suggest some fun activities like yoga or tai chi. 

Source:  Age-Defying Fitness by Marilyn Moffat, PT, PhD, FAPTA and Carole B. Lewis, PT, PhD, FAPTA (2006)

Chair Yoga for Seniors

An article in Heart Healthy Living Magazine (Winter 2006) by Barb Palar and Sally Finder-Koziol talks about the benefits of gentle stretching, deep breathing, and healing imagery offered by cardiac yoga.  You don’t have to be a hard core athlete or be able to fold yourself into a pretzel to enjoy the benefits of yoga.  Anyone can practice yoga at any age.

Exercise is good for you.  Older seniors are looking for exercise programs that will help them maintain their health. Your whole focus is different when you get older.  You want to achieve maximum benefits without abusing your body.  Chair Yoga offers a workout that is both safe and easy.  Cardiac or chair yoga lets you do the poses while sitting in a chair.  As you gain confidence and strength you can do the poses using the chair as a support.

The purpose of a senior exercise programs is to help you exercise your body without risk of injury.  Chair Yoga will develop or maintain the body’s circulation, flexibility, mobility, bone density and strength.

With flexibility and balance comes a new found mobility and it not unusual for chair yoga folks to try walking or other exercise programs after rediscovering themselves.

Fall prevention (balance) is a big issue in the senior community.  Most seniors realize the consequences of falling and breaking bones that are not as strong as they used to be. Balance is a key factor in yoga classes and balancing exercises are covered thoroughly.  So, don’t be surprised if you see a motivated senior practicing the tree pose while standing in the living room doorway.

Breathing and relaxation techniques are a part of any yoga routine, chair or otherwise.  Studies show that people who do yoga at least three times a week can lower their blood pressure and resting heart rate significantly.

You can exercise at home with television programs, video routines, or you can join a group of friendly people at your local senior centers. 

Gardening Tools for Seniors

 

Gardening made easier.  If gardening is your passion, but arthritis is making it a little harder for you to get around, you will be pleased to note that there are new gardening tools available for you.

Scooters aren’t just for kids, and you will be excited when you see what the tractor scooter can do for you.  With this scooter you can sit while you garden, and steer around the garden beds without getting up.  The tractor seat is large and swivels 360 degrees to take pressure off from your lower body joints.  It is advertised in Arthritis Today magazine (November/December 2006) as being easy on your back and knees.  The tractor steers easily, rolls smoothly, and has an accessory tray and basket to hold things like tools and seeds. 

For further information look at (www.gardeners.com) and click on tractor scooter.

Another hand tool is a garden tool caddy.  The hardest part of gardening, when you start having physical issues, is lugging all of the hardware needed from one place to another.  A wheeled caddy by www.smithandhawken.com has room to store all of your tools and you can wheel it wherever you want to go.

Hands-Free Trash Cans for Seniors

Give your hands a break.  If you are dealing with arthritis or learning how to manage a walker or a wheelchair, you can give your hands a break by letting modern technology come to your aid.

iTouchless has come up with a series of touchless 7, 8, and 13 gallon trash cans.   These cans have built-in “smart chips” that automatically open the lid of your trash can when you need it too.  You just wave your hand or the garbage in front of the infrared sensor and the lid opens automatically.  It also closes automatically when your hand moves away from it and provides a hygienic and easy treatment of your garbage.  The garbage can works on 4 D sized batteries that should last you about 6 months.

This new trash can keeps your hands clean when you are cooking by opening automatically when your hands or feet are occupied.

For more information (www.touchlesstrashcan.com) or (www.bestbrandsclub.com/trashcans.html).

Organic Gardening for Downsizing Seniors

I’ll bite.  The Seattle Times (Sunday, November 19, 2006) writes about a new product called the Aerogarden System, and I think this might be just the thing for me.  I have touched on window sill gardening for downsizing seniors before, but I will have to admit that my tomato experiment didn’t work out.  I produced lush foliage that snaked all over the place but not even a hint of anything resembling a flower or tomato ever did appear.

I am still a want-a-be gardener and the thought of fresh produce or even healthy herbs captures my imagination.  The write-up assures me that I can grow fresh herbs or other garden produce with a minimum amount of fuss, and that a “green thumb” is not a prerequisite.

Smart garden technology automatically turns the grow lights (that are part of the kit) on and off, and tells you when to add food and water.  All you have to do is add water, two nutrient tablets, the pre-seeded grow pods before you plug in your garden and watch it grow.  The whole system is smaller than a breadbox and can be set up in your apartment sized kitchen, and sounds quite ideal.  What do you think?

A Carrying Aid for Senior Shoppers

At last!    EZ-Carry has come up with a handle that has been designed to make carrying grocery bags and other clumsy items easier.

The EZ-Carry handle is perfect for older folks and those suffering with joint discomfort or other hand issues.  It is a convenient carry handle that will hold several shopping bags, and minimize the discomfort from all of those bag loops cutting into your hands.

The carry handle grip distributes the weight of multiple shopping bags across the bottom of the handle, which keeps them from digging into your hands.  The grip is designed to minimize the stress and strain on your hands when you are carrying grocery bags, shopping bags and other awkward parcels.  The handle is ergonomically designed; arthritis friendly, and is strong enough to hold up to 50 pounds.  You simply slip your shopping bags onto the carry handle grip. The ergonomic and balanced center design will make your bags feel lighter.

When you are not shopping you can use them to carry anything else with a carry tab, strap, hook, or handle (sports equipment, cans of paint, banded shipping boxes etc.). The compact design will fit into a purse or pocket.

For more information:  www.allegromedical.com/ezcarry-215273.html or www.sell.com/224BFK

Mental Fitness for Seniors

What would you say if I told you that a new study shows that 3 hours of aerobic exercise a day could bolster your memory and your intellect?

Dementia is not a normal part of aging.  New research indicates that physical fitness has a great impact on the level of brain function.  Makes you want to put on your walking shoes doesn’t it?

An article by Sharon Begley in The Wall Street Journal (Thursday, November 16, 2006) suggests that aerobic exercise can indeed bolster your memory and intellect.  The author suggests that regular aerobic exercise like walking, biking or swimming can be just as important as mentally stimulating games when it comes to thwarting mental decline. 

Aerobic exercise apparent increases blood flow to the brain and triggers biochemical changes that increase the production of new brain neurons.  That sounds like good news to me!

New studies indicate that seniors who take up aerobic exercise show improved cognitive function after just a few months.  After three months the people who started an exercise program had the brain volume of people three years younger.  Thanks to modern technology such as MRI testing, the brain volume can actually be measured.  In a study neither the stretcher-and-toners nor the couch potatoes showed any brain changes, but the aerobic exercisers did. I find all of this very encouraging.

This doesn’t mean that you shouldn’t continue to do your crossword puzzles, read, learn languages or other forms of mental gymnastics, but keep on exercising too.  It is certainly worth a shot!

Canes for Seniors

If your have a problem with balance or with tender joints, chances are pretty good that your doctor has recommended that you use a cane.  Pretty ugly though isn’t it?  It doesn’t have to be!  Lorna Gentry wrote an article in the November/December (2006) Arthritis Today magazine titled Canes for All Occasions.  A cane doesn’t have to be the ugly brown or chrome antiques that physical therapist dig up for you.  It is depressing to see people hobbling around on those ugly old things but it doesn’t have to be that way. 

Wherever there is a problem there is a solution, and fortunately there are creative people out there who serve as an inspiration for the rest of us.  Canes are no exception and you will happy to note that canes now come in a range of styles, sizes and prices.

Ms. Gentry recommends shopping on line.  For every day use she suggested checking www.fashionablecanes.com and www.canesgalore.com for a variety of practical canes.  I have worked for seniors for years and have never seen or never knew about things like Fritz handles (shaped like an upside-down L” that provides a longer support surface and greater hand comfort.  There is also a Liberty Cane (www.libertycane.com) that has an ergonomic handle that minimal hand strength. 

There are canes for every occasion.  For exercise you can check out the Walking Cane Store (www.thewalkingcanestore.com) which has palm grip handles that distribute your weight evenly over a flat, wider handle.  It even has a small grip designed for people with smaller hands or less grip strength.  For evening wear, you can find elegant styles at (www.canescanada.com) where you can find canes with everything from mother-of-pearl inlays to rhinestone studs.  How about a clear cane that can be filled with mini roses, gems, or golf tees (www.pennyrosecanes.com)?  Travelers can find canes that folds up into sections and can be easily stored in a suitcase (www.hugoanywhere.com).

My personal favorites are the canes designed by 74 year old Lorry Gregory (www.canelady.net) who designs canes for every outfit.  Lorry will create a personalized cane inspired by the likes and loves of each customer.

Christmas is just around the corner.  Let people know that you have enough dusting powder to last a life time and that you want something that is a cool fashion statement.  Be the first in your sen

Prescription for Senior Health

I just read an article called “Older Adults Should Be Prescribed Exercise for Better Health,” when I was researching Core Exercises   (www.medicalnewstoday.com/medicalnews.php?newsid=53568).  I tend to agree with the premise that most seniors equate going to the doctor with getting an order for another pill.   I exaggerate, but most of the seniors that I work with are taking roughly 14 pills in the morning, and that is a lot of costly medicine.  What if the doctor wrote a prescription that said you must do a series of exercises everyday instead?  Would you do them?  What if it meant that you didn’t have to take that pill for osteoporosis, or what if meditation and exercise really could help your high pressure or teach you how to control your headaches or your pain?

An exercise prescription is a novel idea. Your doctor will mention it to you in passing but it seems that only 30 percent of

America

’s senior citizens engage in regular exercise.  Diet and exercise are the two most important life style changes that you can make if you want to healthy, happy and independent. 

So what is the hang-up?  You think exercise is for young people or for other people?  Seniors is the next age group after adults.  This age group starts at age 45 so we aren’t talking about grandma anymore.  This is about you and what you can do to build strength, strong bones and increase your balance and flexibility.  The goal is no longer just about “looking good,” as much as it is about being able  being able to perform activities of daily living. Older adults can build strength and muscle plus increase their bone density at any age, so lets do it!  Talk to your doctor about wellness instead of sickness.  You can bet your bottom dollar that he will link you up with dietitians and therapists who can help you live better and longer.    We may be older but we are so much wiser than we were when we were younger.