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.

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.

Exercising for Seniors (Part 1 of 4)

As we age, we face physical challenges, which can increase if we are inactive. Increasing physical activity as we become an older adult is essential for maintaining mobility and independence, and is also important in the prevention and avoidance of injuries, and even in maintaining conditions such as high cholesterol, diabetes and osteoporosis. However, with an age range varying anywhere between 65 and 90 or more years old, it is difficult to know which exercises you, can, and should do.

The primary variable determining how you should approach exercise is based on how active you’ve been leading up to older adulthood. Three different categories can be assumed: those who have exercised throughout their entire life; those who have over-exercised, and have sustained/are prone to injury; and those who have maintained low activity levels during most of their life, and are now getting into exercise, and wanting to be more active in retirement. We will focus on the latter, as the majority of older adults do not have the knowledge, nor the resources, to know which exercises to focus on. Those who have exercised their entire life are aware enough of their body and its needs to exercise well into their adult life, and those who have over-exercised, and have remaining injuries from sports or exercise earlier in their life should consult a medical professional or personal trainer to overcome their injury and gain exercise knowledge specific to their individual needs.

Generally, the cardio component of physical activity for an older adult is reduced: when performing cardiovascular activity, the older adult should be able to maintain a conversation, and not be out of breath. When transitioning into exercise from an inactive lifestyle, start walking for cardio activity. Work your way up to 30 minutes of walking, three times weekly; start with five minutes, and gradually increase your walking duration. If you are currently already walking more than this duration, work up to 15 minutes, and progressively increase the time.

It is not only cardio activity that you should focus on as an older adult. Light weight training and performing exercises using a rubber band are integral in maintaining healthy joints and muscles. These exercises can be performed at home or at a gym, and do not require gym equipment; exercises can be performed even using soup cans as weights.

It is easy to suggest to begin cardio and light training as a means of becoming physically active as an older adult. However, it is difficult to know which exercises to do; over the next three articles, we will focus on exercises for three different regions: the upper body; the core; and the legs and lower body. These regions represent problematic areas, and areas of particular importance in the older adult’s body. As you work through these future exercises, keep in mind to perform them in a way that’s comfortable yet challenging for your body, and focus on enjoying the accomplishment of physically progressing, even in your retirement years.