Staying Fit

In the six years I have worked here, I have been thrilled to see so many of our residents improve their quality of life with physical activity. Many had never exercised before coming to Bethany, but they take to it like ducks in water because exercise helps them stay strong and able to do things that are important to them. I can’t tell you how rewarding it is when residents come into the fitness center and tell me about improved medical tests and how much better they feel.

Both of my grandparents are living in Bethany Village right now – my grandfather independently and my grandmother in long-term care, where she says she is "treated like a princess." Even though my grandparents live in separate places within Bethany Village, they are able to spend a great deal of the day together. That’s important and a big advantage of Bethany’s continuum of care.

I am very grateful that I can see my grandparents so often. And so can my husband and two children; we live in nearby Oakwood, Ohio. When I am not working, I like to read and guess what else – exercise, of course! (271)

If you have enjoyed yoga in the past, you are well aware of the benefits this ancient Hindu discipline offers. You may also know that even though yoga is synonymous with serenity, tranquility and relaxation, it can be a rigorous and demanding practice.

So what do you do when your spirit is craving the deep stretch of a "downward facing dog" yoga pose, but your body says it just can’t move that way anymore? The answer is chair yoga. The following three chair yoga exercises are favorites of residents at Bethany Village who come to the Fitness Center. Give it a try!

Warm up with a few shoulder rolls and shake out your arms and hands. Sit in a simple straight-back chair and try these basic moves:

• Forward Bend for easing upper back and neck tension. Sit facing forward. Breathe in then bend forward while breathing out. Let your head and arms hang over your knees. Relax into the position and hold for a few seconds while breathing normally. Breathe in while slowly returning to a seated position.

• Side Stretch for increasing flexibility in the spinal column, improving breathing and reducing waistline. Sit facing forward with your feet slightly apart, breathe in and raise your arms out to the sides. Breathe out and bend to the left, reaching toward the floor with your left hand and toward the ceiling with your right hand. Breathe in and return to the starting position. Repeat with your right side.
  

• Knee Squeeze for relaxing the lower back and improving breathing. Sit facing forward. Breathe out completely then breathe in. While holding your breath, place both hands around the front of one knee and pull it to your chest. Lower your head to your knee, hold pose for a few seconds and release slowly while breathing out. Repeat with your right side.

Remember: Never push your body to the point that causes pain. You will still benefit from chair yoga, even if you are not very flexible. If you practice on a regular basis, your flexibility and strength will likely increase.

To find an Arthritis Foundation-certified chair yoga class in your area, contact the foundation chapter in your area. Be sure to check with your doctor before beginning any exercise practice, especially if you have any special health concerns.

Tell us about your experiences with yoga below! 

For older adults, falling can lead to serious injury, disability and loss of independence. Last week we talked about fall-proofing your home. Now let’s look at another very important step you can take to lower the risk of falling: EXERCISE.

Once you have made sure your home is safe, have talked to your doctor about medications that may cause dizziness and, if you have osteoporosis, are taking your calcium and vitamin D supplements, the next item on your agenda should be developing a regular exercise regimen. If you live in an assisted living community or CCRC like Bethany Village, chances are there is a certified exercise professional/trainer on staff who can help you design a program. Otherwise, ask your doctor for a referral to an exercise physiologist who understands the needs of older adults. If you are a beginner, you may feel more comfortable in a group class.

Exercise not only makes you stronger, it also helps improve balance, endurance, flexibility and mood. A program of regular strength and balance training as well a cardiovascular routine are the backbone of a good exercise plan. Even 15 minutes of activity, such as walking or swimming, done every other day can make a difference. Add yoga and tai chi for an extra dose of balance training.

If your doctor says it’s okay to begin exercising on your own, take a look at the Centers for Disease Control (CDC) general strength training program for older adults. The CDC recommendations are comprehensive – and to some, perhaps overwhelming. Begin by focusing on just a few exercises that work the lower body and are specifically designed to help prevent falls. But don’t overdo it! For example, recent research suggests that strength training (often done using weights) should be done only three times per week to get fall-prevention benefits. Muscles need time to rest between sessions.

Here are a few tips to help you get started:

For strength

• While standing at the kitchen sink, rise on your toes, then lower your heels to the   ground, and then rock back on your heels and lift your toes before lowering again. (Hold on to the counter!)
• From a seated position, lift and straighten alternating legs.
• Carefully try easing into and out of a sitting position without using your hands.

For balance

• Stand on both feet and focus on a point on the wall for 30 seconds. Try not to move your body to steady yourself.
• Try to do the same thing while balancing on one foot. Do this next to a sturdy piece of furniture or counter that you can grab if need be.

• Work up to 30 minutes of walking most days of the week.

Although exercise isn’t a surefire way to prevent falls, it can make a big difference – and it has many other health benefits. Before starting any exercise program, however, be sure to check with your doctor. People who have had hip replacements, for example, are restricted from certain movements.

Do you exercise regularly? Write a comment about your exercise activities.

Flash back to your junior high history class. Remember the 16^th century Spanish explorer Juan Ponce de León who searched for the legendary Fountain of Youth? Well, here we are almost 500 years later, and we’re still looking for a magic way to slow the aging process. As an exercise physiologist who works with older adults at Bethany Village, I can tell you that regular exercise is about as close as we’ve come to finding a way to build strength, preserve flexibility and boost vitality.

Although we often associate exercise with weight control, its benefits go way beyond helping to keep pounds off. Your body loses 20% to 40% of its muscle tissue as you age. Strength training (working with weights) and stretching help preserve muscle and can build more. Aerobic exercise – the kind that gets your heart rate up – can also protect against diseases such as cancer, heart disease, diabetes and even depression.

The good news is it’s never too late to start exercising! If you can move, you can exercise. Here are five tips to get started:

1. Start small. If you jump into a vigorous routine expecting to exercise for 30 minutes on the first day, two things are likely to happen: first, you might injure yourself because your body is not used to such intense activity and second, you’ll probably burn out and give up before you have a chance to make exercise an integral part of your lifestyle. Start with something mild and simple such as walking or stretching for just five or 10 minutes. Gradually increase time and intensity. Just walking around your house a few minutes several times a day is a good place to start. Research shows that even small increases in exercise can have dramatic results.

2. Choose something you like. If you choose an activity you enjoy, you will stick with it. Do you think you’d like to do some strength training using weights? Start by using a couple of soup cans as weights and see if you enjoy “pumping iron.” Strength training is great for improving balance and preventing falls. Also choose a time of day you like. If you are not a morning person, don’t tell yourself you are going to get up a 5 a.m. to exercise. You won’t do it and “failing” does nothing but create unnecessary stress.

3. Find an exercise buddy. Maybe you like walking on a treadmill while watching TV. For example, a lot of people watch the morning or evening news while on the treadmill. For others, it’s more fun -- and encouraging! -- to exercise with a friend or in a group. And for older people who live alone, it’s safer, too.

4. Breathe, talk, drink. Holding your breath during exercise affects your blood pressure – and not in a good way. Use the “talk test” when you are exercising to gauge intensity: if you can’t talk, you are working too hard. It’s also important to drink enough fluids while exercising – even if you are not thirsty. Dehydration can interfere with your heart function, your body temperature and your muscle function.

5. Consult a professional. If you are going to embark on an exercise program, be sure to ask your doctor if there are any movements you should avoid. For example, people with hip problems are usually advised to avoid kicking legs out to the side and crossing one leg in front of the other. Before attempting strength training, consult with a personal trainer or exercise physiologist for a program and instruction on the safe and effective way to lift weights. If you develop a symptom while exercising – for example, rapid or fluttering heartbeat – stop immediately and consult your doctor.  

Do you take a daily walk? Share your comments below about your exercise activities.