Live Free Home Health Care, LLC. - Bristol, New Hampshire

Thursday, December 24, 2009

Why is Exercise so Important

Some physical weakness may be a part of the aging process; however, functional decline is often the result of a sedentary lifestyle.

According to a study performed by The National Institute on Aging, for the elderly age 75 and older:

• 40% cannot walk two blocks
• 32% cannot climb ten steps
• 22% cannot lift ten pounds
• 7% cannot walk across a small room
• 50% of those who fracture hips never walk independently again, with many dying from complications

These statistics point out that effective fitness is desperately needed to improve the physical health of the frail elderly.

Misconceptions about Exercise and the Elderly

Debilitation can oftentimes be minimized with regular exercise. Common misconceptions about the elderly and fitness can include:

• Frail older adults are unable to exercise.
• It is unwise and unsafe for the frail elderly to begin an exercise program.
• Frail elderly gain few benefits from exercise.
• It is too difficult to set up exercise programs for the frail elderly.

Physiological and Functional Benefits of Exercise for the Elderly

Both research studies and the experiences of the elderly have shown that exercise produces many significant physiological benefits. According to the Office of Aging, U.S. Department of Health and Human Services, fitness can be effectively used to achieve the following goals:

• Lessen the degree of disability for the elderly
• Increase muscular strength and endurance which deteriorates through inactivity
• Improve joint flexibility and range of motion
• Strengthen bone mass which is weakened by osteoporosis
• Improve respiratory ability and efficiency
• Relieve some of the painful symptoms of arthritis
• Improve circulation and reduce high blood pressure
• Reduce the incidence of pressure sores and level of incontinence in the elderly
• Alleviate some of the digestive and bowel function problems that are common among the elderly
• Resistance training has increased strength in the knees and ankles, which can help prevent falls
• Improve the autonomic nervous system’s ability to tolerate stress
• Encourage healthy appetites, contributing to nutritional wellbeing
• Enhance the immune system with a 20 percent increase in serum immunoglobulins (this change is very important to the elderly, since susceptibility to illnesses greatly increases with age)
• Help those who suffer from sleeping difficulties, including those with Alzheimer’s who suffer from sundowning
• Assist with activities of daily living, such as being able to eat a meal or walk to the washroom

Psychological Benefits of Exercise for the Elderly

Exercise programs help the elderly to maintain a sense of autonomy over their aging bodies. Instead of feeling like victims to the aging process, they can take control and make progressive steps towards improving their physical health.

• This increased sense of independence also helps to foster self-esteem.
• Cognitive abilities can also be enhanced through fitness. Improving circulation increases the amount of oxygen brought to the brain, enhancing mental alertness.
• Studies have also shown that non-strenuous physical exercise can help the elderly improve memory retrieval and visual-motor performance.
• Exercise has been shown to alleviate frustration, loneliness, and hopelessness by channeling energies into healthy and productive activity.
• Exercise reduces anxiety and tension and fights depression.

Further Proof of the Benefits of Exercise for the Elderly

Researchers at Harvard Medical School tested the hypothesis that physical frailty is partially caused by skeletal-muscle disuse and should therefore be reduced through exercise interventions.

The study involved 100 seniors, including persons with arthritis, lung disease, and dementia. One group of seniors, the control group, participated in normal activities, while the other group participated in resistance training three times a week, using exercise machines to strengthen their thighs and knees.

After a ten-week period, the seniors who underwent resistance training increased their muscle strength by 113 percent, increased their walking speed by 12 percent, and increased their ability to climb stairs by 28 percent. Four seniors who had needed walkers became able to walk with a cane.

Live Free Home Health Care understands how to incorporate moderate activity and exercise into daily routine as an important part of care. Visit www.LiveFreeHomeHealthCare.com for additional information or call (603) 217-0149.

Tips courtesy of US News, U.S. Dept. of Health and Human Services Office of Aging and the Illinois Council on Long Term Care

Tags:   benefits of exercise, exercise for the elderly, senior exercise

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Wednesday, December 23, 2009

Exercise for the Frail Elderly

There are so many benefits to even moderate exercise that it should not be overlooked, even for the frail elderly. There is an endless variety of heart-pumping, strength-building and balance-improving activities that may work for the frail elderly. What works best for an individual will depend upon a number of factors, including functional skills, available resources, and perhaps most importantly, what forms of exercise are the most enjoyable for the individual and can be sustained.

Keep in mind that it is important to talk to one’s doctor before beginning a new exercise program. There may be other factors--such as osteoporosis, a heart condition, or a balance problem (possibly due to medication)--that could limit or restrict activity.

A doctor may make recommendations about:

• The types of exercise best suited to a person and those to avoid
• The intensity of the workout
• The duration of the workout and any physical limitations

The initial frequency of an exercise routine can be as short as 6 minutes, repeated throughout the day. (Documented benefits in frail elders have resulted from as little as 30 cumulative minutes of exercise a week.) Try to keep specific times each day reserved for exercise, as this routine will help foster a longer-term commitment to the exercises.

Aerobic Exercises

Exercise should not be painful. If whole body movement is not initially possible, start with exercises from a seated position. Check out Collage Video or Arm Chair Fitness online for seated exercise video tapes.

If whole body movement is possible, consider low impact exercises such as:

• Walking
• Swimming or water aerobics
• Bowling
• Dancing
• Yoga
• Tai Chi

Resistance Exercises

Resistance training is meant to increase muscle strength and can be as simple as using elastic bands of various tensile strengths. Exercise bands are inexpensive and versatile (there are many possible exercises to use them for) and a great way to get started with resistance exercise. Exercise bands can be purchased at several area stores, as well as online at Perform Better and Power-Systems. According to the classic April 2002 issue of the Journal of Gerontology: Biological Sciences, resistance training exercise just one day a week can give older adults the strength to maintain their independence and to avoid injuries.

Flexibility Exercises

Stretching to increase flexibility and freedom of movement will help frail seniors do more of the activities they enjoy. Yoga is an excellent way to incorporate stretching, and is sometimes offered at senior centers or local recreation centers. Simple stretches before and after exercise will also help to prevent injuries. It is important to stretch slowly into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds.

Exercise for Those with Alzheimer’s Disease

The type and intensity of exercise appropriate for someone with Alzheimer’s disease depends on the person’s degree of impairment. People in the early stages of the disease may enjoy exercises such as walking, bowling, dancing, golf, and swimming, although supervision may be necessary. Greater supervision may be required as the disease progresses, and activities that could lead to injury should be avoided.

Repetitive exercises—including walking, indoor bicycling, and activities such as folding laundry—may decrease anxiety in people with Alzheimer’s disease because they don’t have to make decisions about the activity or remember what to do next.

Baby toys can be a good option for keeping seniors active while encouraging hand-eye coordination. These toys are generally colorful, easy to grasp, and mind-stimulating.

Soft clay-like products or hand-held exercise balls can be squeezed to help strengthen the hands.

Ways to Encourage and Reinforce Exercise for Frail Elderly Patients

Make it fun: Think of favorite hobbies and how those can be utilized as exercise, or add music to the exercise environment.

Make it social: Promote exercise in groups whenever possible or create virtual groups using videotapes.

Make it sustainable: Choose affordable exercise options and set aside brief, dedicated time periods for exercise daily.

Make it a priority: Think of exercise as a prescribed health intervention and enlist reinforcement from family or caregivers.

At Live Free Home Health Care, we work gently with clients to incorporate appropriate daily exercises and some simple lifestyle changes. In addition to providing care, we can help improve a client’s mobility and thus increase independence.

Tips courtesy of US News Health, Medscape and the National Institute of Health

Tags:   Alzheimer's Disease, benefits of exercise, exercise for the elderly

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