Don’t Wait To Fall Down

While falls are common at any age, the elderly are especially vulnerable to fractures, long-term reductions in quality of life, and even death, as a result of falling.

Falls account for 13 percent of injury-related deaths in Canada, according to a 2004 Statistics Canada report. Another Statistics Canada report, from 2005, shows that falls account for more deaths than poisonings, homicides, HIV, influenza or liver disease septicaemia and viral hepatitis.  The same organization reports that 49 percent of people aged 65 or older who have injurious falls sustain fractures—most likely to the arms or hands, then the legs or feet and followed by fractures to the hips.

There are several reasons we become more susceptible to devastating fall-related injuries as we age; we lose protective bone and muscle mass, we are commonly affected by mobility-limiting disease like arthritis, and we tend to adopt a more sedentary lifestyle that further reduces our balance and mobility.

For older adults, a fall is often a precipitating event that leads to a generalized decline in health and can result in death. Our bones take longer to heal when we are older; a fracture that would slow someone in their 20s or 30s for six weeks could leave someone in their 60s or 70s bedridden for even longer. Bedridden older adults are at risk of pneumonia and blood clots—among other problems—and hasten the process of muscle loss.

What can you do if you are worried about falls? Don’t wait for one; be proactive—and not reactive—about your health. If you haven’t done this, don’t write-off your health either—know that it is truly never too late to adopt an active lifestyle.

While all exercise helps us maintain mobility and prevent falls, there are also specific exercises we can perform, many from home, that target important muscles used for balance. Try the following:

Hamstring Curls: Stand up straight and hold onto the back of a chair, with your feet shoulder-width apart. Lift one foot by bending at the knee; bring your heel up as high as you can. Try three sets of 10 repetitions for each leg daily.

Chair Squats: Stand in front of a chair, ready to sit down. Slowly lower your body until you are seated—trying to avoid placing weight on the arms of the chair—and then slowly stand right away. Work up to three sets of 10 repetitions daily.

Leg Extensions: While seated in a chair with your back straight, slowly raise one leg at a time, making it parallel to the floor. Hold your leg out for up to 10 seconds (you’ll likely need to build endurance) before lowering it. Eventually, you should be able to do three sets of 10 repetitions for each leg daily.

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.

Note To Seniors: Use It Or Lose It!

As we age, our bodies change: we experience loss of muscle and bone strength.  In many instances simple activities such as walking up a few stairs or getting out of a vehicle become difficult, getting in or out of a bathtub can have a disastrous outcome.

Our muscles and bones respond to the stresses that we put on them with our activities of daily living.  As our lives become less vigorous our muscles and bones lose strength. The best way to overcome this is to keep our leg muscles strong by performing some basic exercises each day.

If you are inactive for an extended period of time and then you challenge your muscles by trying to perform a task that you have not done regularly your muscles may not be there for you.  For example, if your main activity for years has been walking, then one day you need to move more quickly to avoid traffic, your legs may not have the power you need to speed up and you may end up falling.  This is where “Use it or Lose It” comes into play.  If you do not regularly put a baseline of demands on your body, especially your lower body, then you become weaker.  This is why falling is the biggest health risk for seniors. 
 
The good news is that keeping your leg muscles strong and having good balance helps to improve your mobility and prevent falls. Try to do these exercises everyday for best results.

Chair Squats:  Stand in front of a sturdy chair. In a controlled and steady motion sit into the chair, then stand up. Work towards not using the arms on the chair and standing back up without resting. Remember to breathe throughout. Start with a few repetitions and progress to 10 repetitions twice per day.

Leg Extensions: Sitting up straight in a supportive chair slowly straighten out your leg and lower it back down. Work towards holding your leg out for ten seconds while breathing normally.  Start with a few repetitions and progress to 10 repetitions three times a day.

Hamstring Curls:  Hold on to a sturdy chair back or grab bar. Stand up tall with your eyes forward. Keeping your knees shoulder width apart bend one knee so that your heel comes up toward your back. If this is difficult only lift your foot up as high as you are comfortable with.  Start with a few repetitions and progress to 10 repetitions three times a day.

These exercises are designed to keep your legs strong and to prevent falls.  It is important to stay active so also consider going for a walk with a friend, or joining an appropriate exercise program offered through a local seniors’ center, or a recreation center. 

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.

Memory Loss & Maintaining a Sharp Mind as We Age

In many cultures, society’s most respected individuals are seniors—for the years of experience and wisdom they’ve garnered.

It is no wonder, then, that seniors find memory loss a daunting, frustrating and frequently depressing inevitability of aging. Everyone experiences memory loss as they age—regardless of whether or not one suffers from dementia. Fortunately, studies have shown that engagement in social and intellectual activities can slow the onset or development of dementia.

There are several types of dementia: Alzheimer’s disease, vascular dementia, Pick’s disease, Huntington’s disease and Parkinson’s disease, among others. Quite often, the symptoms of depression in seniors may be perceived by others as symptoms of dementia. In The Vanishing Mind, authors Leonard L. Heston and June White explain how to differentiate between dementia and depression in seniors. Seniors suffering from depression may complain of memory loss and frequently talk about their disability, whereas those suffering from the onset of dementia may try to hide their memory loss, be averse to speaking about it, or not even realize they have dementia at all.

According to the Canadian Study of Health and Aging (CSHA), approximately eight percent of those 65 or over in Canada have some form of dementia. As Canadians age, the diseases are far more common. Thirty-five percent of Canadians 85 or over suffer from dementia.

To preserve a sharp mind, it is beneficial to stay stimulated. If seniors can maintain healthy social relationships—with partners, friends, family members and caregivers—and engage in stimulating activities such as reading and completing puzzles, they can prolong the onset of dementia, which often takes years. A 2002 study published in the American Journal of Epidemiology revealed that “elderly subjects who participated in mental, social or productive activity had a lower incidence of dementia.”

There are products for entertaining and mentally engaging seniors—including the soon to be released Dakim Brain Fitness (www.dakim.com)—though such products are not necessities. It is just as beneficial for seniors to chat over a coffee with a friend, create a painting, work on a crossword puzzle from a newspaper or read a good book.

Getting It Right: Tips For Taking Medications Safely

Take one tablet, once daily.

It sounds straightforward, but it can often be just the opposite for elderly patients. Taking the right medications at the right dosages, and ensuring no drug interactions occur are frequently problematic for home care patients. Nevertheless, there are simple solutions home care professionals and families of elderly patients can use both to avoid related hazards—including falling—and to improve communication between nurses, physicians, patients and their families.

“Family members can take an interest, ask their grandmother or father for a list of medications, and check it out,” said Maeve Hiscock, a registered nurse in the Vancouver area. She suggests patients or family members should keep a current list of all medications, updated every three months, to give to nurses and physicians. It is also helpful to include a brief medical history and known allergies in this list.

Another important practice is to follow up with family physicians after hospital visits. Many patients who stay in the hospital either don’t have a family physician, or their physician doesn’t do hospital visits. During their stay, their physician is called a hospitalist. Hospitalists will send discharge reports—including a list of medications prescribed in hospital—to a patient’s physician. Following up with the family physician can ensure there is no confusion over changes in prescriptions or dosages.

Simplicity is key. “Use one pharmacy only,” insisted Hiscock. If patients haven’t told their home care nurses or their physician about all of their current medications, their pharmacist may be the one to notice a dangerous drug combination, or missing or duplicate medications.

There are also online resources to check for drug interactions, including www.drugdigest.org. The process is easy, though Hiscock points out that many elderly patients do not have internet access. Such websites may be better resources for family or health-care professionals wanting to ensure the safety of their loved one or patient.

Ultimately, communication is essential in senior care. “Home care workers are one of the best sources of education, providing information and encouragement… a lot of the time the community health workers become like family members,” said Hiscock. While physicians may only see a patient sporadically, home care workers are often involved in the everyday well-being of seniors, and can ensure patients and family members exercise caution with medications.

Fall Prevention Exercises

Keeping your leg muscles strong and having good balance helps prevent falls. Before you start any exercise program be sure to consult your doctor.

Try to do these exercises everyday for best results.

CHAIR SQUATS

Stand in front of a sturdy chair. In a controlled and steady motion, sit into the chair, then stand up. Work towards not using the arms on the chair and standing back up without resting. Remember to breathe throughout.

Start with: 10 repetitions Goal: Two times a day

LEG EXTENSIONS

Sitting up straight in a supportive chair, slowly straighten out your leg and lower it back down. Work towards holding your leg out for ten seconds, while breathing normally.

Start with: 10 repetitions Goal: Three times a day

HAMSTRING CURLS

Hold on to a sturdy chair back or grab bar. Stand up tall with your eyes forward. Keeping your knees together, bend one knee so that your heel comes up toward your back. If this is difficult, only lift your foot up as high as is comfortable.

Start with: 10 repetitions Goal: Three times a day

Karp Home Care Vancouver is committed to providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Water Provides a Low-Impact Workout

If you are looking for a great way to improve your physical fitness and well-being try exercising in the pool. Water exercises are great because they are low impact and a lot of fun. There are many exercises that can be performed in a pool. Aqua running with a water belt, exercises with a pool noodle and pool dumbbells are just some of the tools available for exercising in a pool. You can also swim lengths and your local pool may even have weekly water aerobic classes that you can participate in.

The benefits of swimming have been recognized for many years. Swimming is an excellent form of aerobic exercise. If performed three times a week for a minimum of 20 minutes you will improve your cardiovascular endurance and, coupled with good nutritional habits, you will burn off some of that excess body-fat! Besides the aerobic benefit, it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility. The other benefit is that, because gravity is eliminated, there is less potential for injury to the lower extremity joints, muscles and tendons.

If swimming lengths is not your thing try a water belt used for aqua running. A water belt fits around your waist and helps you to partially float so that you can perform a running motion in the water. This form of running closely patterns the form used on land. Water provides a resistance that is proportional to the effort exerted, much like running into a stiff wind. For variation, this exercise can also be performed in a cross-country skiing motion. The benefit of pool exercises is that the water allows you to move freely. Also, the water provides added resistance without the stress or impact on your joints and soft tissues.

Water aerobic classes often use pool tools such as water dumbbells, pool noodles or even empty capped milk jugs. These devices are great for performing strengthening exercises as they provide resistance from being submerged into the water. Milk jugs are especially great for pool exercises because they are effective and very inexpensive. A good aquatic class will provide an aerobic workout and it will also effectively strengthen the major muscle groups of the body.

For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Exercising in the water is also great for sport-specific rehabilitation. Many athletes have returned to their pre-injury form ahead of schedule due to the effectiveness of water rehabilitation.

If you are just starting out on an exercise program remember that all programs can be tailored to your individual needs based on your age and fitness level. Always start with a program that is comfortable for you and slowly progress from there.

Karp Home Care Vancouver is committed to providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Aerobic Exercise Helps Reduce High Blood Pressure

Blood pressure is defined as the amount of pressure exerted by blood on blood vessel walls as it passes through the vessel.

High blood pressure, also known as hypertension, causes the heart to do extra work in order to pump blood throughout a person’s body and is a primary risk factor for cardiovascular disease such as stroke, heart failure, angina, renal failure, and myocardial infarction or heart attack. The recommendations for exercise for those with mild hypertension are generally the same as those for healthy adults. Endurance, or aerobic, exercises are preferred, with a frequency of 3-5 days/week, duration of 20-60 minutes, and intensity of 60-85% of maximum heart rate. However for those with severe hypertension or markedly elevated blood pressure, the intensity should be lowered to about 50-70% of maximum heart rate. A person should exercise cautiously when performing any types of weight lifting, however, circuit training has been shown to result in a modest drop in blood pressure. Most people with hypertension will benefit from lifestyle modifications including dietary changes and weight loss to help manage the disease.

Karp Home Care Vancouver is committed tp providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Exercising for Seniors (Part 4 of 4)

Exercise Bands Provide a Tubular Workout

Exercise tubing is a great tool for resistance exercises, and can allow you to perform strengthening exercises for your upper body without having to leave your own home.
Upper body strength is important for maintaining good posture, can make breathing easier, and will ensure you can perform activities involving lifting, pushing, and twisting, well into older adulthood. Strengthening your upper body into older adulthood can become difficult without the access to weights; however, exercise tubing, which can be purchased at any major sports or department store, can be used at home, or even away when traveling on your summer vacation. They can be used by people at any level, and are therefore particularly accessible for the older adult. For the exercises that involve securing the tubing into a door jam, instructions on how to do so are usually included with the tubing.

The One arm chest squeeze is a good exercise for the chest and shoulders. To perform the one arm chest squeeze, place your exercise band around a post or door jam at shoulder height. Stand facing the band and turn your body a quarter turn to the right. Start with your left arm extended to the side, level with your shoulder. Bring the band just past your navel, squeeze your chest muscles on the left side and slowly return to the starting position. You should feel this exercise in your chest, and in the front of your shoulders. To make this exercise more comfortable, stand closer to where the band is secured. Perform two sets of 10 repetitions, with a break in between your sets; your break can be as long as you feel you need, but 45 seconds should be sufficient.

Two arm rows work to isolate the muscles of your upper and mid back, and can also be performed with an exercise band in a door jam. Place your exercise band around a post or door jam at chest level. Stand with your body straight, and arms extended. Pull your elbows and shoulders back as if you are rowing a boat. Squeeze your upper and mid-back muscles and return to the starting position. Ensure that you are performing a controlled movement, using only your arms, ensuring you do not swing your back. You can decrease the intensity by standing farther away from where the band is secured. Perform two sets of 10 repetitions, with a 45-second break between your sets.

To perform Tricep Pushdowns, place your exercise band around the top of a door. Hold the band near the ends, with your hands apart. Push the band towards the floor, extending your arms until they are straight. Squeeze your triceps (the muscles in the back of your arms,) and slowly return to the starting position. To decrease the intensity, keep your hands near the end of the band; to increase, raise your hands a few inches on the band. Make sure you stand closely to the door to ensure that the band does not slip off of the door. Perform two sets of 10 repetitions, with a 45-second break between your sets.

These exercises can be performed in conjunction with lower body, and cardiovascular, exercises. Pay attention to your body when performing these exercises; it’s great to feel a challenge, but pay attention if your body is telling you to modify the exercise. To prevent any over-exertion to your muscles, do some light stretching before performing any exercises; if you are feeling short of breath, take longer breaks in between sets. Performing these exercises two to three times weekly is sufficient; however, if you find you are feeling particularly fatigued from the exercises, make sure you are taking a minimum of a 24-hour break in between your workouts, and progress at a rate that feels comfortable, yet challenging, for you.

Karp Home Care Vancouver is committed tp providing priemium in home care to the elderly, ill or injured. For more information call 604-420-7800

Exercising for Seniors (Part 3 of 4)

Keep Legs Strong With Lower Body Exercises

Lower body exercises are important for older adults in maintaining mobility and balance, preventing back problems, and even in helping to slow the progression of osteoporosis, and reducing knee problems. In combination with maintaining cardiovascular activity, such as walking at least three times weekly, older adults can perform these simple exercises to maintain balance and mobility.

Because it is part of your day-to-day activity, many don’t recognize the value of walking up stairs for exercise. To begin doing stairs for exercise, make sure to start gradually. If you have not gone up a flight of stairs for a while, do not do a whole flight the first time. Start by going up the first three or four steps to get your legs used to it again, and work to go up the entire flight. Walking up stairs is effective not only for increasing your cardiovascular capacity, but also works both the hamstring and quad muscles, which are required for leg flexion and extension.

To target the hamstring muscles more specifically, Hamstring Walk-Ins can be performed at home with an exercise ball. Although the hamstring muscles are often overlooked, they are important to maintain as we age, as they work to stabilize the knee, and serve primarily to facilitate flexion of the leg, and help with movements involved with walking, pedalling, and running. To perform Hamstring Walk-Ins, begin by lying on your back, with your feet up on the exercise ball, and your hands on the floor, by your side. When starting out keep your hips on the floor but as you progress you can perform the exercise with your hips elevated a few inches to increase the difficulty of the movement. Start with your legs straight and slowly bend your knees while rolling the ball towards your buttocks, and then return to starting position. Perform two sets of 10 to 20 repetitions, depending on your comfort level. The effort should be felt in your hamstrings; however, this is exercise is also effective at strengthening many of your trunk stabilization muscles.

Leg Curls are also effective for working the hamstring muscles. To perform leg curls, stand behind a chair, balancing yourself with both hands on the back of the chair. Bend one leg back at the knee, curling your heel up towards your backside. Alternate between each leg, working up to 20 to 30 repetitions for each leg.

Leg Extensions are also a good exercise for the leg, and work to target the quads, the main muscle group required for leg extension. To perform leg extensions, sit straight up on a chair, with your legs bent at a 90-degree angle. Alternating between legs, extend your leg out straight in front of you, while keeping your foot flexed. Work up to 20 repetitions.

For both leg curls and leg extensions, once you can comfortably perform 20 repetitions for each leg, add ankle weights for a greater challenge. Ankle weights can be purchased at most sporting goods stores for as little as $10, and can be used for a variety of exercises, including exercises for the upper body.

Performing these exercises twice weekly will work to increase the mobility and strength in your lower body. If you progress at a slow and gradual pace, you will be able to avoid muscle pain, which can arise as a result of doing too much at once.

Exercising for Seniors (Part 2 of 4)

Core Exercises For Older Adults

Abdominal and core exercises can have numerous benefits for older adults, including increasing balance and flexibility, and even reducing lower back pain. The core muscles work to stabilize the spinal column as we participate in our daily activities. If there is weakness in the abdominal muscles, it puts strain and pressure on the spine, and may possibly lead to back pain. Additionally, as we age, the back muscles naturally weaken, making it even more important to maintain and improve our abdominal strength. However, there are a few exercises you can do two to three times weekly to help improve abdominal strength, and consequently improve balance, flexibility, and even your range of motion.

Abdominal exercises are difficult to perform at first, because daily activities alone do not often keep them at their optimal strength. Beginning with the pelvic thrust is a great start, because it is extremely effective at isolating the lower abdominals, and also because it is the foundation for many key lower abdominal exercises. To perform pelvic thrusts, lie on your back and bend your knees. Next, hold in your stomach and tilt your hips backwards towards the floor, thrusting your lower back into the floor. As you tilt your hips back, you can also try to suck in your stomach, visualizing pushing your belly button towards the floor. Your lower abdominals will get stronger if you perform this exercise a minimum of two to three times per week, starting with one set and working your way up to three sets of 15-20 repetitions. Once your strength starts to improve you will develop good control of the pelvic tilt movement and then you can safely progress to other lower abdominal exercises.

After you’ve mastered the pelvic thrust, and are aware of the feeling of good pelvic control, move up to the basic abdominal crunch. This exercise can be performed on a mat, or on soft carpet at home. Place your hands across your chest and concentrate on raising your chest and shoulders up to a 30 degree angle. Squeeze your abdominals at the top of the movement and then return to the starting position; perform 10-15 repetitions starting with one set and working your way up to three.

The final exercise is called bicycle kickouts. Stay on the floor with your knees at a 90-degree angle. Contract your abdominal muscles and press your lower back into the ground. Raise your legs up while keeping your lower back pressed down into the ground. Move your legs as if you are riding a bicycle. Remember to keep your stomach contracted and your lower back pressed firmly against the ground while you perform this exercise. If you feel your lower back lift up off of the floor, stop and readjust your position. You should feel your stomach area, not your neck or lower back. Start with one set of 8- 15 kickouts per leg and work your way up to three sets.

When performing these exercises, it is important to pay attention to how you feel with each exercise, and adjust accordingly. If you are having difficulty performing the number of repetitions, reduce the repetitions to your comfort level. However, these exercises should be challenging, yet will become easier with time, as with any other exercise. If you do feel exercises becoming easier, start by adding a few more repetitions and once you get to the upper range for repetitions you can add another set, depending on your comfort level. Performing these exercises on a regular basis will not only tone up your tummy muscles, it will also help reduce lower back pain and increase your mobility. Join in on the next of our four-part series to learn some great upper-body exercises for older adults.

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