Smart Senior

Senior Exercise: Getting Up Off From The Floor

 

When I kindly suggest that my friends and relatives might like to join me in an exercise program I generally hear that they worry about their knees and that they could never get up from the floor if they did get down there.

 

To start with, not all exercise programs require you to get down on the floor.  Many exercises such as chair yoga, oxycise, and even aerobics have been designed or reworked so that you can do them from a sitting position.  However, if this isn’t your cup of tea, let us at least talk about getting up from the floor.

 

Getting up off from the floor is something that you need to know how to do.  This isn’t just about exercising; this is a criterion for independent living.  What if you slip off the edge of a chair, or fall onto your knees as you reached for a dropped knitting needle, or try to find the shoe that slipped under the bed?  There are a lot of reasons why you might end up on the floor and none of them are good, unless you are doing the “dead bug” yoga position.

 

If you have been exercising regularly you might already have a handle on getting down and up again from the floor, but if you haven’t it is something that you can learn. To start with, if you are afraid to exercise because you might have trouble getting up off from the floor, ask someone to exercise with you.  You can help each other.  Walter Ettinger, M.D. in his book “Fitness after 50” gives some salient tips for getting down on the floor and for getting back up.

• Use a sturdy chair that won’t tip over.  Put the chair close to the wall if necessary, and stand next to it.
• Put your hands on the seat of the chair.
• Lower yourself down on one knee.
• Put the second knee down beside it.
• Put your left hand on the floor and support yourself on it as you lower your left hip to the floor.  Straighten your legs out.

 

Lie on your left side and roll onto your back.  See, that wasn’t so hard, was it?  Well duh, it is easy to get on the floor but what about getting up?  Don’t be frightened, we are going to show you how to get back up (after you do your exercises) or after you have plotted so unceremoniously unto the floor.

• Roll onto your left side.
• Place your right hand on the floor level with your ribs in order to push your shoulders off the floor.  Your weight will be on your left hip.
• Roll forward onto your knees, learning on both hands for support.
• Put your hands on the seat of your chair.
• Lift one leg so that the knee is bent with that foot flat on the floor.

Lean onto the chair and rise up from this position.

 

You can do these movements starting from the other side as well; use whichever is your strongest side.  It may sound complicated but have someone stand by and walk you through the process. I just tried it a few minutes ago and it does work. You will feel more comfortable about exercising and about taking care of yourself if you can get up and down by yourself.

 

Oxycise: Smart Seniors Exercise for Health and Independence

 You may be past the age of coveting six pack abs but smart enough to know that if you want to be healthy and independent you need to exercise.  It may be boring and it may not be fun but exercise needs to be on the top of your to-do list every day of your life.

I applaud seniors everywhere who make the effort to go to senior exercise classes but if getting out there is too time consuming you may want to exercise at home.  There are a number of good exercise video’s on the market that cater to the senior market but I want to tell you about the Oyxcise program.  I am not big on testimonials but I have actually been Oxycising for 7 plus years and that in itself should tell you something. The good news is that it really does work whether your focus is on weight control, stretching sore muscles, or relieving stress and tension. 

All exercise programs focus on breathing and this one more than most.  Whether you are taking yoga or lifting weights, your instructors are always reminding you to breath.   Still, we find ourselves holding our breath; the breathing portion (stress causes you to tense up, while breathing brings oxygen to the muscles and allows you to relax) of the exercise seems less important than the exercise itself. 

With Oxycise you are focusing more on breathing than anything else.  The only equipment that you need is a chair and the air you breathe.  The senior videos focus on breathing techniques and easy to follow exercises.  These exercises do not require gymnastics and you don’t have to kneel or get down on the floor, which is often the biggest hurdle for seniors to overcome.  It is a great program for people who have injuries or knee problems.   This really is a no pain exercise program for young and old alike.

 Probably the best feature is that we are only talking about 15 minutes a day and if even that is too much for you, you can break it up into several smaller sessions. 

No diets (except it would behoove you to continue a healthy eating plan), no major time commitments (aren’t you worth 15 minutes a day?), no pills, no machines or other equipment, no pain, no excessive sweating (which means you can do it in your Sunday go to meeting clothing) and no impact (your joints will love you).   This is an exercise program that you can do for the rest of your very long and very healthy life.

Oyxcise

Bicycle Saddle

 

Remember how much fun you had riding a bike when you were a kid?  In my case, I was twenty when I learned how to ride but in retrospect I guess I was still a kid at the time.  Anyway, it was great!

 

It can still be great, even if you haven’t ridden in years.  With a few modifications you might still be able to ride a bicycle whether it is for fun, for exercise or just to save a few dollars on gas!  So, what is the single factor that is keeping you from hoping on a bike again (I would be willing to bet that there is at least one bike hanging in your garage)?

 

My least favorite part of biking is that gosh awful hard bike seat.  When I bicycled through

Europe

as a young adult, I can remember padding my bike seat with a big sheepskin mat.  Since those days, manufactures have started to listen to us and have some up with some new designs to make bike riding more comfortable. 

 

Arthritis Today magazine (July/August 2009) had a write-up by Ellen Fix on finding a seat that fits your fanny.  She recommended some key points to consider when looking for a new bicycle seat that will work for you.

 

Bicycle saddles are generally covered with vinyl, Lycra or leather.  The article recommends a seat with a thin layer of leather over foam rubber which breathes better.

 

Bicycle saddle shapes:  Some narrow seats look like miniature torture racks and just looking at them makes you want to avoid riding at all costs.  A very narrow seat causes painful pressure in the crotch and that will end your bicycling endeavor in a hurry.  A too wide seat with bulky padding on the other hand, can cause thigh chafing and isn’t any better.  Personally I like the recumbent which has a nice bucket seat, but I wasn’t exactly comfortable balancing from that position either, so you will have to try that one out yourself to see what you think.  I alternate between a standard mountain type bike and a Sidewinder Tri-cycle that I purchased for my old age, as I plan on biking indefinitely.

 

Saddle Angle:  Saddle angles are adjustable so getting the right position is possible.  The nose of the saddle should be angled down so that you take part of your weight on the handlebars.  Most of the weight should be on the bones forming the base of the pelvis.

 

Personally, I have more trouble with my hands than with the seat so I was grateful for the tips offered that gave some suggestion for people who have issues with pain.

 

• Pain at the back of your neck? Try raising the handle bars.
• Low Back discomfort?  Try raising the saddle and/or the handlebars.
• Front of the knees?  Try raising the saddle.
• Pain on the inside or outside of the knees?  Turn your foot out as you pedal or wear an arch support.
• Back of the knee or hamstring discomfort?  Try lowering the saddle.
• Painful hands?  Try moving the saddle back to decrease the amount of weight on the handlebars.
• Buttocks hurt?  Try raising or lowering the saddle and push harder on the pedals to t counterbalance the weight from your buttocks.

 

 

 

 

About Fun (Senior Fun and Games)

  

 

When I looked up information about fun, I was rather perplexed to discover that 99 % of the entries had to do with children and children’s games. Heah, what about the rest of us? There is something wrong with the perception that grown-ups, especially seniors (Boomers and beyond), are not thought to need or want to have fun.

 

If you are of that mind-set you are missing out on so much.  Fun doesn’t have to just be about physical endeavors but game playing often is, and there is nothing like a little competition to get the juices flowing.  Are you new to the world of fitness?  It is never too late to learn something new so let your imagination soar!  Whether you decide to ride a horse, try bicycling again, play tennis, or try tai chi, it is all up to you.  The important element is to find a way to put some fun back in your life.

 

Spry Living, a magazine insert in the local newspaper (www.spryliving.com), profiled some older ladies who took up new athletic endeavors in their later years.  An article called “Act Your Age,” caught my eye because I t took that particular bull by the horns when I had my daughter teach me how to rollerblade when I was 59.  Risky, I suppose, but I loved it and am still skating (carefully) today.

 

This particular article introduced Susan who took up surfing at 44, Helen who joined a softball league at 64 and Lauren who took to bike riding at 54.  Perhaps you just want to master something that you have wanted to do for years and haven’t had the time. It doesn’t matter whether you just want to learn something new, whether you want to play a team sport, or if you just want to challenge yourself.  So, what do you think?  If you don’t really like to exercise but love sports this may be your way to embrace physical fitness.

 

Spry Living outlined some tips for those of you who haven’t done anything physical for awhile:

• Find a good instructor
• Buy good equipment
• Workout clothes: You don’t have to buy the latest style but looking like you mean business is fun
• Commit yourself to practicing and to having fun

 

 

Seniors/ Healthy Knees

 

 

 

One out of two people will develop osteoarthritis in a knee over the course of his or her lifetime.  Pretty high odds aren’t they?  If you are over 60 the chances are that you have felt a few twinges already.  Not surprising I suppose, as the knee is the largest joint in the body and it is very complex. 

 

Does being physically active increase your chances of knee pain?  I would guess that with a one in two chances of knee discomfort that the answer would be a definitely maybe…maybe yes, maybe no. 

 

Studies (Arthritis Today, Jan/Feb2009) indicate that being overweight is more detrimental than anything else.  People who have maintained a normal weight over their lifetime have the lowest risk.  If you gain weight, you are going to get arthritis in your knees and you are going to be miserable.  Every pound that you carry puts five pounds of added stress on your knees.

 

What about exercise?  The good news is that motion is lotion for your knees (Michael O’Shea/ Parade Section of The Seattle Times).  Strengthening the muscles of the thighs can help prevent knee trouble.  Ergo; new studies show that exercise protects knees and eases arthritic pain. For a long time there was a lot of concern about running being a sure way to ruin your knees, but recent studies show that this was not the case.  There is no evidence to indicate that mild to moderate impact on the joints promotes development of arthritis.

 

So, what do you do to promote healthy knees? Watch your weight, exercise, pace yourself (know your limits and warm up sufficiently before you exercise) and don’t wait too long to see a doctor if you are experiencing problems.  Many knee patients just need physical therapy and home exercises to treat their conditions.

Chair Exercises for Seniors

 

You don’t have to feel that you are a failure because a traditional exercise program is too daunting. You know that exercise will help your painful joints, but if the idea of facing a vigorous exercise program is more than you can handle right now you are not alone.  Well good news.  You can get a good workout utilizing a chair and these programs are not just for old ladies.  Chair exercises are not geared toward a specific group.  Seniors, people with disabilities and people who have been sedentary for much to long all find that a chair exercise program is a good way to start.

 

Almost all traditional exercises can be converted to a matching chair exercise.  You will find all people at all levels of fitness in your classes; some will exercise in the traditional manner while others are using a seated version using the chair/wall for support.  Even as easy exercise can be effective.  The amount of difficulty isn’t the only indicator of whether an exercise is effective or not.  A chair exercise class should provide a full-body workout.  Your class will involve a warm-up and will then move on to include stretching, weights, and even an aerobic session before winding up with a cool-down.

 

You can find a class (which is always fun) but if you prefer to work out at home that is doable too.  All you will need is a sturdy chair that allows freedom of movement (which means you don’t want a big comfy chair or one that folds up or has parts that stick out).  You will find that a wall is also a sturdy place for doing push-ups and leg lifts so the chair doesn’t have to be your only means of support.  You will be surprised at how secure you feel just knowing you have something to hang on to if you need it.  You will find yourself walking in place while hanging on to your chair, using weights to strengthen arms and chest muscles, or even doing exercises that rotate your joints.  It is entirely possible to do sit-ups, push-ups, isometric presses, back stretches and toe raises, all with the support of a chair or wall.

 

If you prefer to work out at home until you are familiar enough with the routines to don leotards and join a group, that is okay too.  The library is filled with books catering to every exercise option.    My personal favorites include the senior version of oxycising (www.oxycise.com) and specialty videos such as Senior Fitness Easy Does It offered by (www.Collage@CollageVideo.com).

 

 

Aging and Fitness

 

Mentally you feel good so this should be the very best time in your life…right?  You spent the first half of your life striving to reach that perfect age, which is right now or should be, without considering the consequences.  You were going along great guns until all of a sudden you started noticing that some changes were occurring, and not exactly the changes that you had in mind.  You are noticing that your stamina isn’t quite what it used to be.  Your aren’t as flexible as you once were and you are noticing that you get stiff and sore every time you do something physical.  Your muscle size and strength start to decrease and you aren’t as fast or as agile as you were a few years ago.  You start putting on weight even though your exercise and dietary habits are pretty much the same as ever, and you may even shrink in height as your bones lose calcium and become more brittle.  Well that’s a bummer.  The good news is that none of these changes really limit the way that you function and if you maintain an active lifestyle you can delay these changes.

 

Your ability to remain physically active depends on how efficiently your lungs take in oxygen, how efficiently your heart pumps and how efficiently your muscles use that oxygen.  Keeping your heart, lungs and muscles strong becomes a priority in your life if you want to be strong, healthy, and independent.   A modest exercise program will quickly improve your physical fitness.   You will need to include aerobic activities to improve your heart rate and strength building activities to promote flexibility, balance, and coordination.

 

This is hard, and a lot to think about.  Changes start occurring when you are 30 but you probably won’t get caught short until you hit 50 and your annual physical exam is no longer a piece of cake.  If your doctor talks about a piece of cake he is more likely to be telling you can’t have it any more.  Qualities that you took for granted when you were younger are now going to require considerable work to maintain.

 

Staying active helps you maintain muscle, burn energy and avoid gaining weight. Your blood pressure is higher than it used to be and of course the plan of action is to increase physical activity, lose weight, eat less salt, and eat more fruits and vegetables.  Another bummer is that your bones and joints start to bother you and you will become familiar with words like osteoporosis (weak bones and fractures) and osteoarthritis (joint pain and stiffness).  Still, most joints work well into old age although they lose flexibility because the ligaments and tendons become less elastic.  Of course the treatment plan includes regular physical activity, especially stretching.

 

Two thirds of people 65 and older have at least one problem that requires ongoing medical attention, and you will need professional advice about remaining active.  No, the doctor isn’t going to shake his head and tell you it is okay to become a lump.  You will be assigned a therapist and an activity program will be designed to meet your particular needs.  The rest will be to you. Don’t let words like high blood pressure, coronary heart disease, peripheral vascular disease, congestive heart disease, asthma, COPD, osteoarthritis, low back pain, osteoporosis, diabetes, obesity and even cancer become a mantra.  Chant words like “I can,” or “I will” instead of “I can’t,” until they become a part of your vocabulary.  It is more important than ever for you to commit to an active lifestyle.  

Functional Fitness for seniors

 

When does exercise stop being fun?  When it becomes a necessity?  As you get older doing curls with hand weights to build bicep muscles may not be enough.  You need more than strong biceps for everyday lifting.  People familiar with strength-training are now learning about a new approach to exercise called functional fitness.  Functional fitness programs train the body to do real-life activities in real-life positions.  It is more a matter of teaching muscles to work together and the focus is on the movements, not just the muscles.  An example might be for a new mom to do bend and lift exercises for lifting her baby or a senior doing squats to make getting in and out of a chair easier.  It is a back to basics approach where you learn how to control your own body weight before thinking about adding fancy equipment.

 

You all have muscles but may have forgotten how to use them.   Forget about thumping music, “no pain no gain”, or” going for the burn” philosophies.  Functional fitness is more important.  It is a blend of yoga, Pilates and physical therapy as it focuses on everyday tasks such as balancing, getting out of a chair and picking up dropped objects.

 

Oversized rubber bands and springy metal rings are the equipments of choice.  Strong thighs are the key.  If you can use your thighs rather than your back or knees you can do marvelous things.    It may not be a much fun as those fancy hip hop programs but functional exercise is going to teach you how take care of yourselves and remain active.

Stretch and Flexibility (The Senior Connection)

 

Regular stretching reduces stiffness and keeps your joints flexible, which in turn makes everyday activities easier.  Boring, you say?   I suppose it is; most exercise is if you look at it as a chore, but if you stick with it long enough you will notice a difference.  One of the fun ways to incorporate stretching into your lives is by taking a yoga class.  I am on my way to my yoga class right now, and would like to invite you to join me.  We start out by sitting in a chair just stretching and breathing.  We learn how to more slowly and gently and are reminded to breathe into each movement.  That doesn’t sound too hard does it?

 

Senior Centers all over the country are introducing seniors to a gentle sequence of poses that have been adapted to the needs of the older practitioners.  It is often referred to as Flow Yoga.  I love Flow Yoga.  I have never felt that it was a dummied down version of the “real” thing at all.  We still do all of the standard poses, just at a slower and more deliberate pace.  Our knees might not lunge quite as low when we do our “warriors” and we may never get our feet planted flat on the floor as we strive to do “downward facing dog”.  It doesn’t matter; we can still experience the joy of the “sun salutation”, albeit as a slower pace with a few additional “child’s poses” (resting position) thrown in. 

 

Yoga exercise moves each joint in the body through a full range of motion.  Even students in their eighties and nineties can reap the benefits.  Yoga is an exercise without judgment that can be adapted to students of any age and physical ability.  The benefits for seniors are the same as for the general population (strength, flexibility, balance and lung capacity).

 

Socialization is important so a class is probably the way to start, but if you would rather invite a few friends over to your house, that is okay too.   You can find exercise videos for seniors or have your grandkids hook you up to a Wii-Fit exercise game in the privacy of your living room.  One of the best benefits of yoga is that it impresses your grandkids.

Weight Lifting for Seniors

 

My muscles and joints are all sore today so the thought of exercise doesn’t exactly excite me.  However, I am a sucker for punishment and I can’t help but be inspired by the article in the Herald by David Chircop (February 2, 2009) about a 70 year old lady weight lifter.  Wow!  Three mornings a week she drives to her gym to train for competitive weight lifting competitions. The most inspiring part is that she holds world records and didn’t start training until she was 60.

 

You don’t have to be a competitive weight lifter to benefit from strength training.    Older bodies, even frail ones, need to fight back against the loss of muscle mass and strength.  Strength training is the most important thing that you can do for yourself.  A regular program of strengthening plus some aerobic work can prevent some of the functional decline associated with aging.

 

You are thinking that this had better be good.   It is.  Strength training builds muscle strength (we lose 5-7 lbs of muscle every decade after age 20 so we are fighting a down hill battle here).  Strength training improves functional strength and flexibility; increases bone mass, lowers body fat and may even reduce back pain and lower your blood pressure. 

 

Weight training isn’t just for buff young men.  Seniors can get in shape, look good and even compete if they want too.  The point to remember is that seniors do have some special needs to take into consideration.  Senior bodies just don’t bounce back from injuries the way that young bodies do, and chronic medical problems and old injuries can be a problem.  It is necessary for seniors to consult their physicians and consider finding a trainer who specializes in senior needs.  Otherwise, the only words of advice that you will hear is to start slowly and build very gradually.  All you need is some light weight dumbbells and an exercise bench to get started.