Exercise Tips from New Beginning Physical Therapy, Inc.
Many people ask for guidance on general exercises that can be done safely at home. It’s difficult to give wide-ranging advice as each person has individual issues, concerns, limitations or skills.
Benefits of regular physical activity
Reduces the risk of dying prematurely
Reduces the risk of dying from heart disease
Reduces the risk of stroke
Reduces the risk of developing diabetes
Reduces the risk of developing high blood pressure
Helps reduce blood pressure in people who already have high blood pressure
Reduces the risk of developing colon cancer
Reduces feelings of depression and anxiety
Helps control weight
Helps build and maintain healthy bones, muscles and joints
Helps older adults become stronger and better able to move about without falling
Promotes psychological well-being
with very special thanks to uptodate.com Their expertise is beyond value...
Exercises are Easy!!! Just S T R E T C H
http://www.uptodate.com/contents/image?imageKey=PI/74870&topicKey=PI%2F1989&source=outline_link&utdPopup=true
and
http://www.markjosefsberg.com/alexander-technique-exercises-2/
and
Just Walk: https://www.healthline.com/health/walking-meditation
------------------------------
5 Dangers of Sitting Too Much
Researchers aren’t exactly sure if sitting directly causes health problems, but the dangers of sitting are linked to physical changes that can cause disease.
Sitting for a long time slows your metabolism and interferes with your body’s ability to manage blood sugar, fat, and blood pressure. Researchers aren’t exactly sure why this happens, but it’s likely that sitting relaxes your large muscles, which stops sugar use and storage.
How doctors can get fit while they sit
https://www.kevinmd.com/blog/2020/01/how-doctors-can-get-fit-while-they-sit.html
HEATHER LAPAGLIA, DPT JANUARY 26, 2020
If you work a desk job, you’re familiar with the aching back pain, stiff shoulders, and all-around discomfort that hits after you’ve been sitting for an extended period of time.
Not only is it painful, but research shows that sitting for hours at a time can be harmful to your body and even increase your risk for a number of health concerns, including cardiovascular disease and obesity.
------------------------------
The following exercises are meant to be general ideas that may be appropriate. Please attempt them in a safe manner. Have someone stand nearby to ensure your Safety, hold onto a sturdy counter or chair, and do not attempt if you are not steady.
If they are too easy for you while holding on, start slowly to progress without holding or through bigger ranges of motion.
·
Never cross your legs when turning. Instead, keep them apart with a wide base (10 to 12 inches). When turning, take small steps (rather than a full body twist).
This can be a good thing to practice. Walk towards a corner in your kitchen, turn and walk away.
·
Practice standing up and sitting down from a chair. Lean forward and push hard and fast with your legs.
This can be practiced with something stable in front if needed for balance.
·
When sitting, lean forward and bend your hips, then your knees.
·
While sitting upright in a chair, turn your body as far as you can to one side. Then turn to the other. This rotation in your trunk is important for flexibility and walking.
Swing your arms in a big movement forward and back.
This can be done sitting initially or if someone has balance problems. Work towards doing this in standing.
·
Practice “rocking”. With one foot slightly ahead of the other, rock forward onto one foot and then back onto other. Hold onto something if you need assistance with your balance.
This can be a good thing to do if someone freezes.
·
Work towards swinging one or both arms while rocking.
·
Stand with your back against a wall. Try to get both shoulder blades against the wall. Without tipping your head backwards, try to get the back of your head as close to the wall as possible.
·
To stretch the front of your chest, stand in a doorway with both hands about shoulder height. Lean forward into the doorway until you feel a stretch. Hold this for 30 seconds.
·
Holding onto a counter, put one foot in front of the other. Bend the front knee and keep the back knee straight. This will stretch
the back calf. Do this on both legs, holding for 30 seconds.
·
Hold onto a counter or chair and practice lifting your knee like you’re marching. Alternate legs, lifting as high as you can.
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"
https://www.sahealth.sa.gov.au/wps/wcm/connect/9e1aa00046264deab0d4b8b99a6cebc2/Exercises+to+avoid+for+older+adults.pdf
Rehabilitation exercises for older adults Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching, twisting, bending and turning. Maintenance of flexibility is important as posture and gait can be affected by sedentary living. The following series of exercises will improve flexibility and are ideal as limbering or warm-up exercises.
https://www.sahealth.sa.gov.au/wps/wcm/connect/be79e700462654dbb114b9b99a6cebc2/Rehabilitation+exercises+for+older+adults.pdf
Don't forget - The Lost Art of Walking...
You might be surprised at what YOU are missing... It may serve as a surprising antidote to loneliness as well.
https://www.psychologytoday.com/au/blog/hut-her-own/201809/the-lost-art-walking?collection=1108000
Aerobic exercise — Walking is an excellent aerobic activity. Cycling, rowing, stair machine climbing, and other endurance-type activities are also great. Swimming and water aerobics are excellent for people with arthritis. Low-impact activities are recommended because they are less likely to result in physical injury. Running on a street is a higher impact activity because of the stresses on the feet and legs as they strike the ground with each step.
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.
What are the top 10 reasons to walk?
As always, please consult your physician regarding any concerns with an exercise program or if starting one for the first
time.
Stationary exercise pedals have been found to be superior to traditional rehabilitation methods for knee replacement patients.
Research led by Bond University found that the simple home fitness equipment improved function and reduced pain in patients within two weeks of surgery compared to those undertaking standard rehabilitation.
There are 50,000 knee replacements in Australia every year and the healthcare cost burden is set to increase with an ageing population and rising obesity rates. Using the exercise bike instead of expensive and complicated rehabilitation programs could potentially save Australian patients at least $25 million per year. “We were surprised that it was superior to standard rehabilitation methods,” said senior orthopaedic physiotherapist Larissa Sattler, lead researcher on the study. “Those that did the pedalling not only felt better, they could walk faster and further.”
Read more: http://hospitalhealth.com.au/content/aged-allied-health/news/breakthrough-in-knee-replacement-recovery-1290447580#ixzz5n8PAclpP
- - - - - - - - - - - - - - - - - - - - - - - - -
Mental exercise and dementia
This sheet outlines the part that mentally stimulating activity can play in a healthy lifestyle and its potential to reduce the risk of dementia, and to benefit people with dementia.
What you eat and drink and your brain
Diet is one factor researchers are investigating for its role in reducing the risk of dementia and for the assistance a healthy diet may provide to people who have dementia. This sheet outlines the part that diet can play in promoting a healthy brain.
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.
Safer walking for people with dementia approaches and technologies
People with dementia can derive great benefit from continuing to enjoy walking, however, for some there may be an increased risk of wandering, injury or getting lost. This sheet provides information about how walking can be made safer for people with dementia, and less worrying for their families and carers.
Many people ask for guidance on general exercises that can be done safely at home. It’s difficult to give wide-ranging advice as each person has individual issues, concerns, limitations or skills.
Benefits of regular physical activity
Reduces the risk of dying prematurely
Reduces the risk of dying from heart disease
Reduces the risk of stroke
Reduces the risk of developing diabetes
Reduces the risk of developing high blood pressure
Helps reduce blood pressure in people who already have high blood pressure
Reduces the risk of developing colon cancer
Reduces feelings of depression and anxiety
Helps control weight
Helps build and maintain healthy bones, muscles and joints
Helps older adults become stronger and better able to move about without falling
Promotes psychological well-being
with very special thanks to uptodate.com Their expertise is beyond value...
Exercises are Easy!!! Just S T R E T C H
http://www.uptodate.com/contents/image?imageKey=PI/74870&topicKey=PI%2F1989&source=outline_link&utdPopup=true
and
http://www.markjosefsberg.com/alexander-technique-exercises-2/
and
Just Walk: https://www.healthline.com/health/walking-meditation
------------------------------
5 Dangers of Sitting Too Much
- Medical Reviewer: Poonam Sachdev, MD Medically Reviewed on 12/9/2021
Researchers aren’t exactly sure if sitting directly causes health problems, but the dangers of sitting are linked to physical changes that can cause disease.
Sitting for a long time slows your metabolism and interferes with your body’s ability to manage blood sugar, fat, and blood pressure. Researchers aren’t exactly sure why this happens, but it’s likely that sitting relaxes your large muscles, which stops sugar use and storage.
How doctors can get fit while they sit
https://www.kevinmd.com/blog/2020/01/how-doctors-can-get-fit-while-they-sit.html
HEATHER LAPAGLIA, DPT JANUARY 26, 2020
If you work a desk job, you’re familiar with the aching back pain, stiff shoulders, and all-around discomfort that hits after you’ve been sitting for an extended period of time.
Not only is it painful, but research shows that sitting for hours at a time can be harmful to your body and even increase your risk for a number of health concerns, including cardiovascular disease and obesity.
------------------------------
The following exercises are meant to be general ideas that may be appropriate. Please attempt them in a safe manner. Have someone stand nearby to ensure your Safety, hold onto a sturdy counter or chair, and do not attempt if you are not steady.
If they are too easy for you while holding on, start slowly to progress without holding or through bigger ranges of motion.
·
Never cross your legs when turning. Instead, keep them apart with a wide base (10 to 12 inches). When turning, take small steps (rather than a full body twist).
This can be a good thing to practice. Walk towards a corner in your kitchen, turn and walk away.
·
Practice standing up and sitting down from a chair. Lean forward and push hard and fast with your legs.
This can be practiced with something stable in front if needed for balance.
·
When sitting, lean forward and bend your hips, then your knees.
·
While sitting upright in a chair, turn your body as far as you can to one side. Then turn to the other. This rotation in your trunk is important for flexibility and walking.
Swing your arms in a big movement forward and back.
This can be done sitting initially or if someone has balance problems. Work towards doing this in standing.
·
Practice “rocking”. With one foot slightly ahead of the other, rock forward onto one foot and then back onto other. Hold onto something if you need assistance with your balance.
This can be a good thing to do if someone freezes.
·
Work towards swinging one or both arms while rocking.
·
Stand with your back against a wall. Try to get both shoulder blades against the wall. Without tipping your head backwards, try to get the back of your head as close to the wall as possible.
·
To stretch the front of your chest, stand in a doorway with both hands about shoulder height. Lean forward into the doorway until you feel a stretch. Hold this for 30 seconds.
·
Holding onto a counter, put one foot in front of the other. Bend the front knee and keep the back knee straight. This will stretch
the back calf. Do this on both legs, holding for 30 seconds.
·
Hold onto a counter or chair and practice lifting your knee like you’re marching. Alternate legs, lifting as high as you can.
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"
https://www.sahealth.sa.gov.au/wps/wcm/connect/9e1aa00046264deab0d4b8b99a6cebc2/Exercises+to+avoid+for+older+adults.pdf
Rehabilitation exercises for older adults Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching, twisting, bending and turning. Maintenance of flexibility is important as posture and gait can be affected by sedentary living. The following series of exercises will improve flexibility and are ideal as limbering or warm-up exercises.
https://www.sahealth.sa.gov.au/wps/wcm/connect/be79e700462654dbb114b9b99a6cebc2/Rehabilitation+exercises+for+older+adults.pdf
Don't forget - The Lost Art of Walking...
You might be surprised at what YOU are missing... It may serve as a surprising antidote to loneliness as well.
https://www.psychologytoday.com/au/blog/hut-her-own/201809/the-lost-art-walking?collection=1108000
Aerobic exercise — Walking is an excellent aerobic activity. Cycling, rowing, stair machine climbing, and other endurance-type activities are also great. Swimming and water aerobics are excellent for people with arthritis. Low-impact activities are recommended because they are less likely to result in physical injury. Running on a street is a higher impact activity because of the stresses on the feet and legs as they strike the ground with each step.
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.
What are the top 10 reasons to walk?
- Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.
- Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.
- Walking strengthens your heart if you're female. Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.
- Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!
- Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.
- Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.
- Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.
- Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness.
- Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).
- Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.
As always, please consult your physician regarding any concerns with an exercise program or if starting one for the first
time.
Stationary exercise pedals have been found to be superior to traditional rehabilitation methods for knee replacement patients.
Research led by Bond University found that the simple home fitness equipment improved function and reduced pain in patients within two weeks of surgery compared to those undertaking standard rehabilitation.
There are 50,000 knee replacements in Australia every year and the healthcare cost burden is set to increase with an ageing population and rising obesity rates. Using the exercise bike instead of expensive and complicated rehabilitation programs could potentially save Australian patients at least $25 million per year. “We were surprised that it was superior to standard rehabilitation methods,” said senior orthopaedic physiotherapist Larissa Sattler, lead researcher on the study. “Those that did the pedalling not only felt better, they could walk faster and further.”
Read more: http://hospitalhealth.com.au/content/aged-allied-health/news/breakthrough-in-knee-replacement-recovery-1290447580#ixzz5n8PAclpP
- - - - - - - - - - - - - - - - - - - - - - - - -
Mental exercise and dementia
This sheet outlines the part that mentally stimulating activity can play in a healthy lifestyle and its potential to reduce the risk of dementia, and to benefit people with dementia.
What you eat and drink and your brain
Diet is one factor researchers are investigating for its role in reducing the risk of dementia and for the assistance a healthy diet may provide to people who have dementia. This sheet outlines the part that diet can play in promoting a healthy brain.
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.
Safer walking for people with dementia approaches and technologies
People with dementia can derive great benefit from continuing to enjoy walking, however, for some there may be an increased risk of wandering, injury or getting lost. This sheet provides information about how walking can be made safer for people with dementia, and less worrying for their families and carers.