If you have an ongoing disease, exercise is as essential to your well-being as taking your medication.
Up to a quarter of adults over the age of 60 and half of those over 80 have thinner arms and legs than they did in their youth. Sarcopenia, the loss of muscle mass with age, can start as early as one’s 30s, and affects a large proportion of the elderly. Fortunately, exercise can combat muscle aging, likely by reversing many of the age-related physiological changes at the root of this decline.
In 1988, Tufts University’s Irwin Rosenberg coined the term “sarcopenia” from Greek roots to describe this age-related lack (penia) of flesh (sarx).
Muscle aging likely has several underlying factors, including decreased numbers of muscle stem cells, mitochondrial dysfunction, a decline in protein quality and turnover, and hormonal deregulation.
Loss of muscle mass is associated with—and possibly preceded by—muscle weakness, which can make carrying out daily activities, such as climbing stairs or even getting up from a chair, difficult for many seniors. This can lead to inactivity, which itself leads to muscle loss at any age. Thus, older people can enter a vicious cycle that will eventually lead to an increased risk of falls, a loss of independence, and even premature death.
Sarcopenia is a disease associated with the ageing process. Loss of muscle mass and strength, which in turn affects balance, gait and overall ability to perform tasks of daily living, are hallmark signs of this disease. Scientists have long believed muscle loss and others signs associated with aging are an inevitable process. However, researchers are looking for ways in which we can slow the aging process, specifically in relation to loss of muscle mass and strength.
[ - [ - [ - [ - [ - [ -
Physiotherapists from around Australia developed the safe exercise at home website. These physiotherapists have clinical and academic expertise in exercise and other forms of physical activity for older people and people with walking problems.
www.safeexerciseathome.org.au
https://www.safeexerciseathome.org.au/safeexerciseathomebooklet
https://www.medicinenet.com/10_benefits_of_walking/quiz.htm
What Should You Eat When You Feel Fatigued?
Your body gets energy from what you feed it. So it's important to make sure you’re getting enough of the right nutrients throughout the day, so that you’re fueling your body with what it needs to repair, build, and maintain your body’s cells and tissues.
When fatigue starts to set in, here are 11 foods that can give you a natural boost of energy.
11 foods that give you energy
1. Eggs
Eggs provide the body with plenty of protein and nutrients for sustained energy. One large, hard-boiled egg contains about 6 grams of protein and 5 grams of fat, as well as vitamins and minerals to help keep your body energized and feeling full for longer.
2. Yams and sweet potatoes
Yams and sweet potatoes are good sources of complex carbohydrates and high in fiber, which may help slow the body’s release of sugar into the bloodstream. Sweet potato is also high in potassium, helping to keep fatigue at bay.
3. Oatmeal
Oatmeal is another complex carbohydrate that contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. It digests slowly, providing longer-lasting energy.
4. Brown rice
Brown rice contains manganese, which helps enzymes break down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of its nutritional value.
5. Pomegranate
Pomegranates are high in antioxidants, vitamin C, and fiber, which can provide a surge of energy as well as build immunity, improve digestion, fight type 2 diabetes, and keep your blood pressure in check.
6. Orange
Citrus fruits, including oranges, are well-known for their immune-boosting vitamin C nutrients. Oranges in particular are a great choice because each variety of orange contains more than the recommended daily amount of vitamin C. Vitamin C increases the body’s ability to absorb iron as well as its ability to produce collagen, thus protecting cells from damage.
7. Watermelon
Beside being delicious and refreshing, watermelon is 92% water, full of cell-protecting antioxidants, and contains vitamins A, B, and C that help prevent infection. It also has lycopene, which acts as a shield to protect the body from UV rays.
8. Broccoli
Broccoli contains iron, potassium, calcium, selenium, and magnesium. It is also rich in fiber, protein, and vitamins A, B (including folic acid), C, E, and K
9. Beetroot
Beetroot helps promote digestion and weight loss. Due to its high polyphenol content, beetroot is also good for hair and skin.
10. Edamame
Edamame is high in protein, B vitamins, copper, and phosphorus. Copper and phosphorus are involved in converting food into energy and releasing it into cells so that they can use it to perform various functions.
11. Low-fat yogurt
Yogurt with probiotics, or good bacteria, can help boost the immune system. Yogurt is also packed with vitamins and minerals that are beneficial for overall health.
= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
Safe exercise at home
Information on physical activity and exercise for older people
Facts you should know about muscle cramps:
https://www.medicinenet.com/muscle_cramps/article.htm
Muscle Cramps: A Real Pain
Cramps can be perceived as mild twitches or may be excruciatingly painful. Typically, cramps cause an abrupt, intense pain in the involved muscle.
Often a muscle that is cramping feels harder than normal to the touch or may even show visible signs of twitching.
Read about treatment of muscle cramps »
------------------------------------------------------------------------------------------------------ ----------------------------------------------------
Receive quality physio treatment from the comfort of your own home
Griffith University:
Did you know that physiotherapists can provide you with quality and effective treatment online?
In the wake of the COVID-19 outbreak, our physiotherapy clinic continues to support our community and both our students and fully-qualified practitioners are currently providing online consultations via telehealth. This enables you to receive the same great services as you would in our regular clinic while helping to limit community exposure and transmission of COVID-19.
Our student physiotherapy clinic recommenced this week and are currently offering $20 consultations via telehealth (initial consultation is $30).
Appointments available now:
If you'd like to experience telehealth for yourself, our physiotherapists are currently on hand and appointments are available.
Please call our reception team on 1800 188 295 or email us at [email protected]
- 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 -
Loss of muscle mass, strength and function https://www.iofbonehealth.org/what-sarcopenia
Sarcopenia is, in its most literal sense, the loss of muscle mass, strength and function related to aging. We are now discovering this loss is a complex and multifaceted process. Most commonly seen in inactive people, sarcopenia also affects those who remain physically active throughout their lives.
This indicates that although a sedentary lifestyle contributes to this disease, it's not the only factor.
In addition, as we age:
The good news is that exercise can stave off and even reverse muscle loss and weakness. The main objective for most people is to have an exercise program that will maintain range of motion and stimulate the circulation of blood and other bodily functions. There are almost as many different methods of exercising as there are exercises. Be realistic about your strength and stamina so that you set an achievable goal, one that gives your body just the right amount of effort. As you become stronger, you'll find yourself able to be more active. And S T R E T C H . . .
This booklet is designed to help older Australians achieve sufficient physical activity for good health as they age. It is mainly for people who are not currently building 30 minutes of physical activity into their daily lives, and are looking for ways they can do so. (Recent surveys show about half of all older Australians are not doing at least 30 minutes of physical activity a day). This booklet shows how easy it can be to stay fit and healthy as you get older.
http://www.health.gov.au/internet/main/publishing.nsf/content/3244D38BBBEBD284CA257BF0001FA1A7/$File/choosehealth-brochure.pdf
Physical activity is any activity that involves major muscle groups, including routine daily activities such as shopping or climbing stairs. Exercise includes any activity done with a goal of improving or maintaining physical fitness.
Physical fitness can be described as the ability to carry out daily tasks with vigor and alertness, without excessive fatigue, and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies.
http://www.goldcoast.qld.gov.au/community/active-healthy-active-ageing-31314.html
Active & Healthy - Active ageing
Age should be no barrier to staying active and healthy. We can all help improve our quality of life and increase longevity by adopting a healthy lifestyle.
e.g. with Parkinson's you lose the ability to just move automatically. Make a conscious effort to focus your attention to the task at hand. It's normal to feel pleasantly tired after exercising and perhaps a little stiff and achy the next day, but it's not normal to feel chest pain or get short of breath. Always check with your doctor before beginning any exercise program and be sure to warm up first and s t r e t c h afterwards.
= = = = = = = = = = = = = = =
Exercise does not need to be continuous to produce health benefits; it can be broken up into three or four ten-minute sessions per day. Moderate intensity exercise should be performed on most days of the week. However, exercising only one or two days per week is better than not exercising at all.
Older Australians can reduce their time spent in hospital by walking an extra 4300 steps, or 3 kilometres per day, according to research published in the Medical Journal of Australia. A University of Newcastle study found for every 1000 extra daily steps taken the number of days required in hospital per year dropped by 9 per cent. Dr Ben Ewald and colleagues at the University’s Centre of Clinical Epidemiology and Biostatistics showed by increasing steps from 4500 to 8800 daily steps Australians aged over 55 spent, on average, 0.36 fewer days in hospital each year.
Physical exercise and dementia
Physical exercise is essential for maintaining good blood flow to the brain and may encourage new brain cell growth and survival. This sheet outlines the role that physical exercise can play in reducing the risk of developing dementia and the benefits it offers to people with dementia.
Mental exercise and dementia
What you eat and drink and your brain
Safer walking for people with dementia approaches and technologies
EXERCISE OVERVIEW - http://www.uptodate.com/contents/exercise-beyond-the-basics
Physical activity is any activity that involves major muscle groups, including routine daily activities such as shopping or climbing stairs. Exercise includes any activity done with a goal of improving or maintaining physical fitness.
Exercises to avoid for older adults:
A number of common exercises are not recommended as they could be harmful to the participant. Most often these exercises place undue strain on the lower back and may lead to injury. As a general rule it is advisable to avoid exercises that feel uncomfortable or cause pain to a joint or muscle. The concept of "no pain, no gain" has long been changed to a recognition that there is "no gain, when in pain".
Dangerous Workouts: 15 Exercises You Should Never Do
Sam Becker | MORE ARTICLES
May 28, 2018
One of the reasons going to the gym can be so intimidating is that there are so many ways in which to injure yourself, or simply waste your time. A particular exercise may look like a great way to get a good workout, but in practice, might not be doing anything beneficial for your body at all, and could even be harming it. With an influx of new workout routines and popular fitness regimens, what’s beneficial and what’s not is quickly becoming even harder to discern.
Here are 15 exercises to avoid the next time you hit the gym. The exercise on page nine may seem routine, but they are so dangerous.
https://www.cheatsheet.com/health-fitness/exercise-moves-you-should-avoid-at-all-costs.html/
Exercise and mental health
Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.
Benefits of exercise
Physical activity and exercise has many benefits. It can:
Mental health benefits of exercise
Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.
If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.
It can also improve your sleep, which is important in many different ways.
Exercise and the mind
Exercise pumps blood to the brain, which can help you to think more clearly.
It increases the size of the hippocampus, the part of the brain responsible for memory.
It also increases the connections between the nerve cells in the brain. This improves your memory and helps protect your brain against injury and disease.
How much exercise do you need?
Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. You can make up 30 minutes over the day by combining shorter 10 to 15 minute sessions.
Practicing mindfulness while doing exercise also reduces your stress and improves your mental health.
Up to a quarter of adults over the age of 60 and half of those over 80 have thinner arms and legs than they did in their youth. Sarcopenia, the loss of muscle mass with age, can start as early as one’s 30s, and affects a large proportion of the elderly. Fortunately, exercise can combat muscle aging, likely by reversing many of the age-related physiological changes at the root of this decline.
In 1988, Tufts University’s Irwin Rosenberg coined the term “sarcopenia” from Greek roots to describe this age-related lack (penia) of flesh (sarx).
Muscle aging likely has several underlying factors, including decreased numbers of muscle stem cells, mitochondrial dysfunction, a decline in protein quality and turnover, and hormonal deregulation.
Loss of muscle mass is associated with—and possibly preceded by—muscle weakness, which can make carrying out daily activities, such as climbing stairs or even getting up from a chair, difficult for many seniors. This can lead to inactivity, which itself leads to muscle loss at any age. Thus, older people can enter a vicious cycle that will eventually lead to an increased risk of falls, a loss of independence, and even premature death.
Sarcopenia is a disease associated with the ageing process. Loss of muscle mass and strength, which in turn affects balance, gait and overall ability to perform tasks of daily living, are hallmark signs of this disease. Scientists have long believed muscle loss and others signs associated with aging are an inevitable process. However, researchers are looking for ways in which we can slow the aging process, specifically in relation to loss of muscle mass and strength.
[ - [ - [ - [ - [ - [ -
Physiotherapists from around Australia developed the safe exercise at home website. These physiotherapists have clinical and academic expertise in exercise and other forms of physical activity for older people and people with walking problems.
www.safeexerciseathome.org.au
https://www.safeexerciseathome.org.au/safeexerciseathomebooklet
https://www.medicinenet.com/10_benefits_of_walking/quiz.htm
What Should You Eat When You Feel Fatigued?
- Medical Author: Rohini Radhakrishnan, ENT, Head and Neck Surgeon
- Medical Reviewer: Pallavi Suyog Uttekar, MD
Your body gets energy from what you feed it. So it's important to make sure you’re getting enough of the right nutrients throughout the day, so that you’re fueling your body with what it needs to repair, build, and maintain your body’s cells and tissues.
When fatigue starts to set in, here are 11 foods that can give you a natural boost of energy.
11 foods that give you energy
1. Eggs
Eggs provide the body with plenty of protein and nutrients for sustained energy. One large, hard-boiled egg contains about 6 grams of protein and 5 grams of fat, as well as vitamins and minerals to help keep your body energized and feeling full for longer.
2. Yams and sweet potatoes
Yams and sweet potatoes are good sources of complex carbohydrates and high in fiber, which may help slow the body’s release of sugar into the bloodstream. Sweet potato is also high in potassium, helping to keep fatigue at bay.
3. Oatmeal
Oatmeal is another complex carbohydrate that contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. It digests slowly, providing longer-lasting energy.
4. Brown rice
Brown rice contains manganese, which helps enzymes break down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of its nutritional value.
5. Pomegranate
Pomegranates are high in antioxidants, vitamin C, and fiber, which can provide a surge of energy as well as build immunity, improve digestion, fight type 2 diabetes, and keep your blood pressure in check.
6. Orange
Citrus fruits, including oranges, are well-known for their immune-boosting vitamin C nutrients. Oranges in particular are a great choice because each variety of orange contains more than the recommended daily amount of vitamin C. Vitamin C increases the body’s ability to absorb iron as well as its ability to produce collagen, thus protecting cells from damage.
7. Watermelon
Beside being delicious and refreshing, watermelon is 92% water, full of cell-protecting antioxidants, and contains vitamins A, B, and C that help prevent infection. It also has lycopene, which acts as a shield to protect the body from UV rays.
8. Broccoli
Broccoli contains iron, potassium, calcium, selenium, and magnesium. It is also rich in fiber, protein, and vitamins A, B (including folic acid), C, E, and K
9. Beetroot
Beetroot helps promote digestion and weight loss. Due to its high polyphenol content, beetroot is also good for hair and skin.
10. Edamame
Edamame is high in protein, B vitamins, copper, and phosphorus. Copper and phosphorus are involved in converting food into energy and releasing it into cells so that they can use it to perform various functions.
11. Low-fat yogurt
Yogurt with probiotics, or good bacteria, can help boost the immune system. Yogurt is also packed with vitamins and minerals that are beneficial for overall health.
= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
Safe exercise at home
Information on physical activity and exercise for older people
Facts you should know about muscle cramps:
https://www.medicinenet.com/muscle_cramps/article.htm
- A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.
- Muscle cramps can occur in any muscle; cramps of the leg muscles and feet are particularly common.
- Almost everyone experiences a muscle cramp at some time in their life.
- There are a variety of types and causes of muscle cramps.
- Muscle cramps may occur during exercise, at rest, or at night, depending upon the exact cause.
- Dehydration is a common cause of muscle cramps.
- Numerous medicines can cause muscle cramps.
- Most muscle cramps can be stopped if the muscle can be stretched.
- Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.
Muscle Cramps: A Real Pain
Cramps can be perceived as mild twitches or may be excruciatingly painful. Typically, cramps cause an abrupt, intense pain in the involved muscle.
Often a muscle that is cramping feels harder than normal to the touch or may even show visible signs of twitching.
Read about treatment of muscle cramps »
------------------------------------------------------------------------------------------------------ ----------------------------------------------------
Receive quality physio treatment from the comfort of your own home
Griffith University:
Did you know that physiotherapists can provide you with quality and effective treatment online?
In the wake of the COVID-19 outbreak, our physiotherapy clinic continues to support our community and both our students and fully-qualified practitioners are currently providing online consultations via telehealth. This enables you to receive the same great services as you would in our regular clinic while helping to limit community exposure and transmission of COVID-19.
Our student physiotherapy clinic recommenced this week and are currently offering $20 consultations via telehealth (initial consultation is $30).
Appointments available now:
If you'd like to experience telehealth for yourself, our physiotherapists are currently on hand and appointments are available.
Please call our reception team on 1800 188 295 or email us at [email protected]
- 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 - 0 -
Loss of muscle mass, strength and function https://www.iofbonehealth.org/what-sarcopenia
Sarcopenia is, in its most literal sense, the loss of muscle mass, strength and function related to aging. We are now discovering this loss is a complex and multifaceted process. Most commonly seen in inactive people, sarcopenia also affects those who remain physically active throughout their lives.
This indicates that although a sedentary lifestyle contributes to this disease, it's not the only factor.
In addition, as we age:
- hormone levels change
- protein requirements alter
- motor neurons die
- and we tend to become more sedentary
The good news is that exercise can stave off and even reverse muscle loss and weakness. The main objective for most people is to have an exercise program that will maintain range of motion and stimulate the circulation of blood and other bodily functions. There are almost as many different methods of exercising as there are exercises. Be realistic about your strength and stamina so that you set an achievable goal, one that gives your body just the right amount of effort. As you become stronger, you'll find yourself able to be more active. And S T R E T C H . . .
This booklet is designed to help older Australians achieve sufficient physical activity for good health as they age. It is mainly for people who are not currently building 30 minutes of physical activity into their daily lives, and are looking for ways they can do so. (Recent surveys show about half of all older Australians are not doing at least 30 minutes of physical activity a day). This booklet shows how easy it can be to stay fit and healthy as you get older.
http://www.health.gov.au/internet/main/publishing.nsf/content/3244D38BBBEBD284CA257BF0001FA1A7/$File/choosehealth-brochure.pdf
Physical activity is any activity that involves major muscle groups, including routine daily activities such as shopping or climbing stairs. Exercise includes any activity done with a goal of improving or maintaining physical fitness.
Physical fitness can be described as the ability to carry out daily tasks with vigor and alertness, without excessive fatigue, and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies.
http://www.goldcoast.qld.gov.au/community/active-healthy-active-ageing-31314.html
Active & Healthy - Active ageing
Age should be no barrier to staying active and healthy. We can all help improve our quality of life and increase longevity by adopting a healthy lifestyle.
e.g. with Parkinson's you lose the ability to just move automatically. Make a conscious effort to focus your attention to the task at hand. It's normal to feel pleasantly tired after exercising and perhaps a little stiff and achy the next day, but it's not normal to feel chest pain or get short of breath. Always check with your doctor before beginning any exercise program and be sure to warm up first and s t r e t c h afterwards.
= = = = = = = = = = = = = = =
Exercise does not need to be continuous to produce health benefits; it can be broken up into three or four ten-minute sessions per day. Moderate intensity exercise should be performed on most days of the week. However, exercising only one or two days per week is better than not exercising at all.
Older Australians can reduce their time spent in hospital by walking an extra 4300 steps, or 3 kilometres per day, according to research published in the Medical Journal of Australia. A University of Newcastle study found for every 1000 extra daily steps taken the number of days required in hospital per year dropped by 9 per cent. Dr Ben Ewald and colleagues at the University’s Centre of Clinical Epidemiology and Biostatistics showed by increasing steps from 4500 to 8800 daily steps Australians aged over 55 spent, on average, 0.36 fewer days in hospital each year.
Physical exercise and dementia
Physical exercise is essential for maintaining good blood flow to the brain and may encourage new brain cell growth and survival. This sheet outlines the role that physical exercise can play in reducing the risk of developing dementia and the benefits it offers to people with dementia.
Mental exercise and dementia
What you eat and drink and your brain
Safer walking for people with dementia approaches and technologies
EXERCISE OVERVIEW - http://www.uptodate.com/contents/exercise-beyond-the-basics
Physical activity is any activity that involves major muscle groups, including routine daily activities such as shopping or climbing stairs. Exercise includes any activity done with a goal of improving or maintaining physical fitness.
Exercises to avoid for older adults:
A number of common exercises are not recommended as they could be harmful to the participant. Most often these exercises place undue strain on the lower back and may lead to injury. As a general rule it is advisable to avoid exercises that feel uncomfortable or cause pain to a joint or muscle. The concept of "no pain, no gain" has long been changed to a recognition that there is "no gain, when in pain".
Dangerous Workouts: 15 Exercises You Should Never Do
Sam Becker | MORE ARTICLES
May 28, 2018
One of the reasons going to the gym can be so intimidating is that there are so many ways in which to injure yourself, or simply waste your time. A particular exercise may look like a great way to get a good workout, but in practice, might not be doing anything beneficial for your body at all, and could even be harming it. With an influx of new workout routines and popular fitness regimens, what’s beneficial and what’s not is quickly becoming even harder to discern.
Here are 15 exercises to avoid the next time you hit the gym. The exercise on page nine may seem routine, but they are so dangerous.
https://www.cheatsheet.com/health-fitness/exercise-moves-you-should-avoid-at-all-costs.html/
Exercise and mental health
Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.
Benefits of exercise
Physical activity and exercise has many benefits. It can:
- help you to feel better, even if you’re feeling okay
- reduce the risk of illnesses like heart and lung disease, high blood pressure, diabetes, obesity, cancer, dementia, Alzheimer’s disease and Parkinson's disease
- help people recover from a stroke and many other illnesses and conditions
- help you to lose weight if you want to, which is good for your health overall and might be good for your self-esteem.
Mental health benefits of exercise
Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.
If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues.
It can also improve your sleep, which is important in many different ways.
Exercise and the mind
Exercise pumps blood to the brain, which can help you to think more clearly.
It increases the size of the hippocampus, the part of the brain responsible for memory.
It also increases the connections between the nerve cells in the brain. This improves your memory and helps protect your brain against injury and disease.
How much exercise do you need?
Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. You can make up 30 minutes over the day by combining shorter 10 to 15 minute sessions.
Practicing mindfulness while doing exercise also reduces your stress and improves your mental health.