Smart Senior

Senior to Senior: Breathe for the Health of It!

Take a deep breath. I’m talking about the kind of breath that fills your lungs and gives your body a tune-up. Feels good doesn’t it, but how often do you do it? You are not alone if you say “almost never,” because most people do not breathe fully. Research tell us that people who breathe deeply are healthier. That ought to be reason enough to make you “catch your breath”, but something is holding you up. Let’s talk a little bit about what good old-fashioned deep breathing can do for you. Breathing deeply expands your lung capacity, encourages endurance, and oxygenates the blood flowing to your brain. Pretty impressive, don’t you think? You already know the basics. The good news is that oxygen is free, you don’t need a prescription, and there is plenty of it. Go ahead. A few deep breaths can: • Reduce stress • Improve energy level • Improve alertness • Improve circulation • Facilitates relaxation and reduces chronic pain Go ahead and take a class, yoga or meditation techniques perhaps, if you feel that you need a little help. We all need a little nudge from time to time, but if you are reluctant to pay an instructor to teach you how to do something that you have been doing for 60 plus years, you can wing it on your own. If you feel stiff and sore in the morning you can combine deep breathing with deliciously easy, but effective, exercises. If you can’t stand the thought of exercising first thing in the morning you can just “stretch and breathe.” Not only will you be doing your lungs a favor but you will feel deliciously warm and relaxed by the time you get through. If you need “‘at home help’” you might find a gentle stretch and breathe DVD to get you started. I use O! Down Under by Oxycise International Inc. to guide me through a series of breathing and stretching exercises that can be done right in bed. Don’t wait until you are tethered to an oxygen tank to think about what your breath means to you.

Senior-to-Senior: Take the Stairs

I don’t know if they did it on purpose or not, but my library is spread out on two floors, and of course you have to go to both floors to find what you are looking for. I am pretty sure that everyone else has to do the same thing, which is fine, because they have a very nice elevator. It drives me nuts though, when I see able bodied people clustered in front of the elevator. Come on people, we are talking about two floors here not the Empire State building. Why not take the stairs? I mean, it’s not like you are going to get bowled over by people rushing to get out of there. Stair climbing is good for you. Those big muscles in your butt and thighs are just are begging to be exercised. Climbing the stairs is an aerobic exercise. Your thighs will burn and your heartrate will increase dramatically, even if you don’t go very fast. The best part is that you can find stairs everywhere, including right in your own home. If you have arthritis in your knees or hips or balance problems, try walking or climbing stairs in your own home, rather than outside, at least at first. If stairs make you nervous ask a physical therapist for tips. Try: • Leading with your strongest leg. • Taking one step at a time (you aren’t training for the Olympics here, you are just going up the stairs). • Lightly touch or hold the handrail; not with a death grip, you want to be using your legs, not your arms, to propel yourself forward. Yes, by the time you get to the top of the stairs your heart will be pounding and you will probably be a little out of breath, but this is a good thing. It is called exercising. You have every right to feel proud, and its okay if you take the elevator down if your arms are filled with books, groceries or shopping bags. Take the stairs once in a while instead of cramming yourself into a crowded elevator; it’s an easy way to add a little physical activity to your day.

Senior Living: Weathering Winter

Winter can be rough. Many seniors avoid winter by heading south, but the rest of us have to figure out how to weather the storm. Last week we talked about creating a “feel good” zone indoors, but what happens when you want to, or have to, go outdoors. Aches and pains, whether the byproduct of arthritis, degenerative joint disease or just plain old age, plague us all. Skiing is out of the question for most of us, but snow shoeing and long winter walks are still an option. Still, dealing with ice and snow is no joke; even a trip to the mail box can trip you up. That doesn’t mean you should avoid outdoor activities altogether, but use common sense. Dress appropriately when you go outside. Wear sturdy boots and consider ice grippers if you want to stride purposefully along. Walk in the powdery snow on the outer edges of the sidewalk and avoid slippery patches whenever possible. You might consider learning how to use walking poles, even if you don’t normally do so. Be sure to apply sun scream and/or good moisturizers because senior skin is delicate and needs all the help it can get. Dress for warmth. Select loose outerwear like a cape that will accommodate layers of clothing. Heavy snug jackets make you feel hot, uncomfortable and unbalanced. Good insulated boots and thick socks are important. You want your feet to be warm, dry and grounded. Complete your outfit with a warm hat and wear gloves or mittens that are lined with fleece, fur or a thermal material. Oh, and one more thing, protect your muscles and joints. Seniors like to do their own chores; many find shoveling snow both necessary and satisfying. It is not unusual, even for people who don’t normally exercise, to get caught up in the excitement of it all. This might be the year to invest in a lightweight snow blower or electric shovel. Winter shows up every year whether you like it or not. Hibernating is not an option. Lighten up a little, be careful and enjoy the crisp cold feel of it all.

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.