Smart Senior

Senior Living: Mobility and Independence

Watching an elderly gentleman nearly upend a table at a popular restaurant was an uncomfortable sight, but knowing it could happen to any one of us was even more sobering. How often have you used a flimsy table to help you get out of chair? Simple household tasks like raking leaves, gardening, or getting out of a chair to answer the door are taken for granted, until your legs are no longer up to the task. Think about it; everyday activities such as walking, going up and down stairs and getting up from a chair unaided will soon determine how and where you are going to live. Growing old happens, but it doesn’t have to be all bad. Research confirms that many of the most frustrating changes associated with aging are caused by a sedentary lifestyle. I know, you hate to exercise but it is time to be practical. Today we are talking about the thigh muscles, the ones that get you in and out of your chair without holding on to anything. The thigh muscles, commonly known as quadriceps or “quads,” make the difference. Skinny thighs are no longer a fashion statement. Every time you swing your leg forward to take a step, climb a stair or get out of a bath tub you should say “thank you” to a pair of big strong beautiful legs. Don’t wait until you have a health crisis to figure out that you need help. See your doctor and tell him/her that you don’t want to be the person who can’t get up off the floor or the one unending a table. Own up to your frailties and discuss joining a gym, hiring a trainer, or working with a physical therapist to stay ahead of the game. Strong quads are essential. The exercises are simple but they are hard; your thighs will burn after just a few repetitions. This is normal and it is a sure sign that there is work is to be done. Try this: Sit in a chair with your arms folded across your chest. Can you stand up, pause, and then sit back down without holding on? Need I say more.

Senior Living: "Sitting Disease"

If you are sitting down right now, you may not be aware that researchers have been studying the effects of inactivity on health and well-being. It seems that people, of all ages, are spending too much time sitting down. Studies indicate that too much sitting is bad for you. Researchers now feel that excessive inactivity is a disease, and they are calling it the “sitting disease.” If sitting is bad for able bodied adults, you can only imagine how much worse it is for the seniors in your lives. If you thought that being up and about was good enough, you may need to think again. Getting up, getting dressed, and walking to a favorite easy chair may seem to be all that they can manage, but it isn’t enough. Spending too many hours sitting is one of the perils of living alone. You are probably wondering what the consequences of prolonged chair time could possibly be. Let’s give it a little thought. When you sit too long your body starts to shut down at the metabolic level, which means that circulation slows, digestion becomes sluggish and calorie burn is practically nil. Scientists also include back pain, obesity, diabetes, cancer and depression, but this is only the tip of the iceberg. Keep all this in mind when you visit grandma, whether she lives at home or in a care facility. You can’t rely on her, her neighbors, or even staff in a care facility to get her out of that chair on a regular basis. It may be up to you to come up with an activity plan. Don’t be smug, this doesn’t just apply to granny in the nursing home. People today work, play, shop, bank, pay bills and watch movies without leaving home. Think about it. How many hours do you spend behind a steering wheel, in an office chair, in a kitchen chair and finally on your couch? Is it any wonder that “sitting” is being pegged as a new disease? Sitting isn’t the only culprit but it is a reminder that you need to need to exercise to build core strength, improve bone density and fine tune your body. The human body needs to move, often. Make it a point to get up every hour and walk around for a few minutes.

Senior Health: Posture and Aging

Do you remember when good posture was something to be proud of? Mother’s everywhere nagged at their children about keeping shoulders back and heads held high. Good posture was a thing of beauty (we even practiced walking up and down stairs with a stack of books on our heads). Mom had the right idea; we looked good and we were doing something that was good for us. Good posture is important. Whether you are sitting, standing, or walking, poor posture is the first thing that people notice about you. It makes you look and feel “old.” Dark circles, dry skin and the occasional gray hair aren’t the only visible signs of aging. It is the aches and pains associated with poor posture that cements the deal. Poor posture not only contributes to back and neck pain but to digestive and cardiopulmonary problems. The heavy head, stiff neck and shoulders, and the pouching belly, tell the world that you are too tired to stand tall. Your body has let you down and you have accepted that pain, balance, and mobility issues are too much work to deal with. It isn’t too late. You are probably taking Calcium and Vitamin D already, and no doubt your doctor has suggested an exercise program. It may be too late to undo all of the damage, but you can try: • Admit you have a problem. Look in the mirror or have a friend take pictures. Is your tummy tucked in and is your weight evenly distributed? • Look again. If your back, neck and shoulders look as bad as they feel it is time to do something about it. • Do posture strengthening exercises. • Invest in good shoes, a good mattress and a good ergonomic chair. You can consult a Posture Exercise professional, a chiropractor or a physical therapist if the situation is dire. Otherwise stand against a wall with your heels, buttocks, shoulders and head touching lightly against it. It should feel good. Step away from the wall. Walk with your eyes ahead and your shoulders relaxed, and remember to say “thank you mom.”

Senior Living: Senior Multitasking

  

Are you losing your edge? Are you having trouble keeping up with all of the things expected of you? Should you still be trying to multitask at age 70 and beyond?

Most of us like to be busy and we like to feel important but reeling off a huge list of daily activities may be too much of a strain.

Slow down just a little; give your brain a break. Studies show that multitasking isn’t all its cracked up to be. Every time you switch gears you lose precious moments; the more tasks you try to juggle the less efficient you become. If your daily activities contribute to feelings of stress, lack of control and/or physical discomfort you need to give something up.  

Still feel pressured? If you need to finish sewing a ballet costume, pick up the grandkids after school, show up for an exercise class and volunteer at the hospital, you may have taken on too much. Learn to say “no” if you are starting to feel overwhelmed or if sensory overload causes you to forget things that are truly important.

Be practical by:

• Focusing on one thing at a time. Write everything down. Keep that sticky notepad in the car (you may think you are being modern by using your phone but no, you should not be fiddling with your phone when you are driving).
• Ignore distractions (good luck with that one). Keep a cool head. It is not the end of the world if Johnny is late for practice.
• Simplify by planning your route so that you don’t need to backtrack. Allow plenty of time and work on that tutu later.
• Eliminate noise or activities that interfere with your ability to focus. Set goals and prioritize importance.

In general, try setting goals (know what you have to do), eliminate distractions and avoid multitasking. Trying to do too many things at once can result in confusion, mistake making, and forgetfulness, and who needs that kind of guilt trip.  

Senior Living: Restorative Yoga

I talk about yoga a lot, not because I am a faithful devotee but because I know, even when I am not doing it, that I should. When you reach a certain age the idea of folding yourself into a pretzel is daunting, but there is something to be said for a discipline that focuses on slowing down, breathing and saying “ahhh.” Most people entertain the idea of yoga with a specific goal in mind. You may be looking for a way to deal with back pain, reduce stress, help with balance, or to retain the range of motion in your joints. Don’t be put off by all of the new “power yoga’s” that have appeared on the scene. Get back to basics. Investigate Restorative Yoga. This is yoga for the rest of us. Don’t despair if you can’t touch your toes or do the exotic poses that everyone is talking about. Restorative Yoga uses pillows, blankets, bolsters, straps, chairs and other props to help you get into gentler versions of these positions. The idea is to allow you to hold the poses longer and more comfortably; the muscles and joints will open naturally. Because the body is completely supported, the only work that you have to do is to arrange the props so that your body is in perfect alignment (someone will help you). After that you just breathe deeply and let nature take its course. Now that doesn’t sound so bad does it? Let’s get started: • Buy a pair of yoga pants. You want to be comfortable and you don’t want to worry about splitting a seam. • Don’t worry about your flexibility. Yoga, especially Restorative Yoga, is for the inflexible. • Find the right class. • Don’t worry about looking silly. No one will be watching or judging you; this is your time. • Respect the breath work. Mastering the postures will come with time; mastering the breath work comes first. Whether you are young or old, injured, ill, or simply tired, Restorative Yoga will benefit you. Classes available at the YMCA or one of the many senior centers near you.

Senior Living: Functional Fitness

We’ve talked about functional fitness before, but as each year passes I gain a better understanding of what it really means. It was only a few years ago, or so it seemed, that fitness was all about spinning classes, pumping iron and losing weight. Today, it is more about feeling good and about being strong enough to be able to take care of myself. What happened? Despite our best effort we have gotten older. Through no fault of our own we find that our: • Muscles are not only smaller and weaker but they are stiff and less flexible • Balance is just a little off • Joints are painful and they make funny noises • Feet hurt all the time This is rather distressing. Activities such as popping out of bed, putting on your shoes, standing up straight and walking briskly, suddenly have to be approached with care. You can either sit back and let Mother Nature beat you down or you can face the challenge and meet it head on. Today is the first day of “training for the rest of your life.” You are embarking on a functional fitness program. This is even more important that training for a half marathon or climbing a mountain because this is the real deal. Functional fitness means having the ability to perform daily activities with ease. We are talking about pushing, pulling, climbing, bending and reaching to make sure that you can get up from a chair or toilet, go up and down stairs, get in and out of bed or in and out of your car. It will mean being able to carry groceries into your kitchen, putting them away, and cooking dinner. This is what we like to think of as Independent Living. These exercises aren’t rocket science but they need to be taken seriously. If you are already in pretty good shape you might be able to do them at home or join a class at a senior center, YMCA. programs or a fitness center. If you are starting from scratch get professional help from a Physical Therapist.

Senior Living: Functional Fitness

We’ve talked about functional fitness before, but as each year passes I gain a better understanding of what it really means. It was only a few years ago, or so it seemed, that fitness was all about spinning classes, pumping iron and losing weight. Today, it is more about feeling good and about being strong enough to be able to take care of myself. What happened? Despite our best effort we have gotten older. Through no fault of our own we find that our: • Muscles are not only smaller and weaker but they are stiff and less flexible • Balance is just a little off • Joints are painful and they make funny noises • Feet hurt all the time This is rather distressing. Activities such as popping out of bed, putting on your shoes, standing up straight and walking briskly, suddenly have to be approached with care. You can either sit back and let Mother Nature beat you down or you can face the challenge and meet it head on. Today is the first day of “training for the rest of your life.” You are embarking on a functional fitness program. This is even more important that training for a half marathon or climbing a mountain because this is the real deal. Functional fitness means having the ability to perform daily activities with ease. We are talking about pushing, pulling, climbing, bending and reaching to make sure that you can get up from a chair or toilet, go up and down stairs, get in and out of bed or in and out of your car. It will mean being able to carry groceries into your kitchen, putting them away, and cooking dinner. This is what we like to think of as Independent Living. These exercises aren’t rocket science but they need to be taken seriously. If you are already in pretty good shape you might be able to do them at home or join a class at a senior center, YMCA. programs or a fitness center. If you are starting from scratch get professional help from a Physical Therapist.

Senior Living: Step Lively

How long has it been since you went for a walk? Seniors like to walk. Seniors need to walk, but don’t take this gift for granted. You could be in real trouble if your feet are feeling clumsy and your head and shoulders are rounding forward. This is not walking. It may be time to “learn how to walk” all over again. Get your Doctors blessing and work with a Physical Therapist; recapture the freedom of going for a walk, just because you can. “Why bother?” you say. Statistics show that people who walk have a lower risk of heart disease and stroke than those who do not. We don’t even have to mention that slumping and plodding make you look older and less confidence; not the image you want to portray. Learn how to pick up your feet and step lively again. Walking is more than just standing up straight, but in my estimation it is a good place to start. • Hold your head up high and look straight ahead. • Keep your shoulders back and your chest out so you can breathe. • Let your arms swing naturally, keep your pelvis facing forward and your trunk erect. Does that sound too hard? Back to the drawing board…stand up straight with your back against the living room wall. Remember what it felt like to be perfectly aligned. Your head, shoulders, and butt should all touch the wall at the same time. When that feels good you can step away from the wall. Walk back and forth around the room or down a hallway until you can do it without bobbling. This may take awhile so don’t be discouraged. Now you can go outside: • Put on a good pair of walking shoes • Chose a flat, well-lighted place so that you needn’t look down to check for roots or sidewalk cracks • Think more about form than distance • Walk with someone who can offer a steadying hand or graduate to using walking sticks Speed and distance come later. Seniors who step lively and walk regularly exude confidence. Confidence looks good on you.

Senior Living: The Senior Gardner

Ah, the joys of summer. Succulent tomatoes, sun ripened berries, and enough work to keep serious gardeners busy for months on end. Seniors love their gardens and they love their yards. Whether you consider yard work a hobby or a chore is all in how you look at it. Either way you get to commune with nature and get some exercise at the same time. If you tend to your own yard you know that mowing, watering, raking, trimming, digging, weeding and pruning are a lot of work. Bending, reaching, and squatting are bad enough, but don’t forget other hazards that can literally trip you up. I love the cartoon Crankshaft, but his backyard antics are not acceptable behavior; common sense must prevail. Tripping over a garden hose or dealing with a gas explosion should not be considered par for the course. Modern homeowners do more than plant bulbs and pluck weeds. Real gardeners use tools, and tools come with instructions and warning labels for a reason. A tool can be your best friend or your worst enemy; treat them with respect and they will serve you well: • Keep tools in a storage area that is clean and dry. • Keep tools in good condition (rust-free, oiled, and sharp). • Handle tools with care. Wear gloves when changing, cleaning or sharpening blades. Safety first: • Wear long pants, long sleeve shirts, and sturdy shoes. Clothing should be close fitting to avoid anything that can be caught in machinery with moving parts. • Put gardening tools away as soon as you finish using them (hoses, rakes, spades, forks, mowers and pruning shears). • Have a professional check out mowers and other power equipment on a regular basis to make sure they are in good condition and that all safety devices are working properly. • Leave jobs requiring ladders to professionals There are some yard and gardening practices that need to be turned over to a professional, but that doesn’t mean that you can’t roll up your sleeves and do most of it yourself.

Senior Living: Fear of Falling

If a senior falls once, the likelihood of a second fall nearly doubles. Now that’s a scary thought. It is so scary in fact that the “fear of falling” becomes as debilitating as the fall itself. When you were little you fell down all the time and you took it in stride; it wasn’t a big deal. Now that you are older it is a big deal, and it is vital that you take steps to reduce your chances of falling. Seniors want to be safe, they want to independent, and they want to live in their own homes, but the enemy is everywhere. Broken sidewalks, high curbs, dimly lit paths, and slippery floors are just waiting to trip you up. The knee jerk reaction is to curtail all activities that you deem dangerous, but that is the worst thing you can do. When you start having mobility issues a little problem can become a big problem in a hurry. Being careful is good, but being active as well as careful is even better. Don’t bury your head in the sand if someone tells you that they are concerned about your walking safety: • Has your gait changed? • Are you taking full steps placing heel down first? • Are you shuffling? • Are you walking too slowly or too quickly? • Do you sense that your balance is off? Don’t write it off as “old age.” Identify the problem and make up your mind to do something about it. • Have a medical evaluation and Physical Therapy • Exercise to increase strength and balance. Learn how to walk again. • Eat nutritious foods • Know what medicines you are taking and their side effects • Have vision and hearing tested regularly Knowing that falls are a common source of injury is not as helpful as knowing why you are at risk. Be proactive; do whatever it takes to keep you as active, as safe and as independent as you want to be.