This easy-to-learn buttocks exercise, which also works the legs, can help older adult fitness participants increase lower extremity strength, an important factor in preserving mobility and personal independence. Stand behind a sturdy straight-backed chair, placing both hands on top of the chair’s back. Your feet should be a comfortable distance apart (about shoulder width). Bend as if to lower your buttocks onto the seat of an imaginary chair directly behind you. This will involve pushing the buttocks backward somewhat while bending. Do not drop the buttocks below knee level. Return to starting position and repeat. Gradually build up to performing approximately 12 repetitions. One added advantage of implementing this version of the squat is that it includes balance support.
Posts Tagged ‘independence’
Boost Lower Body Strength
Friday, September 30th, 2011 by American Senior Fitness Association View This Issue of Experience!Walk — Don’t Shuffle
Monday, May 23rd, 2011 by American Senior Fitness Association View This Issue of Experience!SFA author Jim Evans is a 44-year veteran of the health and fitness industry and an internationally recognized fitness consultant. Today he offers helpful advice to a lady concerned by her recent history of falling. In addition to participating in balance training programs, there are also practical everyday measures that people can take to reduce their risk of falling. Jim explains below.
DEAR JIM: I’ve been falling frequently during the past several months, and I’m afraid I’m really going to hurt myself one of these days. Most of the time I just trip on the carpet and manage to catch myself, but yesterday I fell as I was getting out of the shower and struck my head on the toilet. Fortunately, I escaped with only a nasty bruise on my forehead, but it could have been much worse. I try to stay physically active by walking around the block several times a week, but sometimes I even trip outside on the sidewalk. What can I do to prevent losing my balance so often? I’m only 72, and I’d like to make it to my next birthday in one piece. TRIPPING IN TEMECULA
DEAR TRIPPING: Watch where you are going and pick up your feet, my dear. I assume that you have checked with your doctor to rule out any medical issues. Otherwise, you should do so right away.
It is not unusual for older adults to start dragging their feet as they grow older — shuffling, if you will. It’s a cautionary behavior intended to prevent exactly what you don’t want to happen — fall — but in fact it can often cause you to, well, fall. Shuffling involves shorter steps so your feet are closer together which gives you a shorter stability base, making you more prone to falling.
Sometimes your shoes contribute to the problem, too. Many people wear comfortable rubber-soled walking shoes or sneakers nowadays, so when you shuffle your feet, the rubber soles drag or catch on whatever surface you are walking on. The shoes are doing exactly what they are supposed to do — give you more traction — but that extra "grip" can also cause you to trip or stumble more easily when you don’t lift your feet.
Even your vision can be a factor in tripping. Many older folks look down at the ground when they walk instead of looking forward in anticipation of the next step. The rationale for looking down is, of course, so that you don’t trip over anything, but exactly the opposite happens because your vertical vision does not allow you to see what is coming in front of you. Consequently, when an obstacle of any kind suddenly appears under your feet, you cannot act quickly enough to react to it, and down you go!
According to the Centers for Disease Control (www.cdc.gov/HomeandRecreationalSafety/Falls/adultfalls.html), one out of three adults age 65 and older falls each year. Among those age 65 and older, falls are the leading cause of injury death. Worse, the chances of falling and of being seriously injured in a fall increase with age because we don’t bounce back like we used to — in fact, we may not bounce at all.
So, start developing different walking habits when you take your walks:
- Look ahead in the direction you are walking.
- Focus on lifting your feet a little higher off the ground and placing them in front of you.
- Step forward with a normal stride.
After you have developed these new walking habits, they will become routine and you won’t have to think about them so much. Of course, be careful about walking on uneven terrain, and watch out for the usual wet spots, bumps in the road and banana peels. Also, be careful about changing directions in a hurry because sometimes your feet might not move as quickly as your brain (or the other way around) and — oops — down you go again!
Facing Mortality Without Fear
Friday, November 19th, 2010 by American Senior Fitness Association View This Issue of Experience!
SFA author Jim Evans is a 42-year veteran of the health and fitness industry and an internationally recognized senior fitness consultant. Today he discusses natural concerns that may arise with advancing age.
DEAR JIM: I have managed to outlive most of my friends and three wives to make it to age 92, and I feel pretty good for my age. I don’t drink or smoke, and I try to stay physically active. Still, I can’t help thinking about dying. I have seen so many of my friends expire after lingering for months with cancer, heart problems, Alzheimer’s disease, and other conditions, and I have to admit that it scares me to think that it could happen to me too — and the likelihood becomes greater with every passing year. Am I just being paranoid?
SCARED IN SCARSDALE
DEAR SCARED: No, you’re not being paranoid. The thought of dying becomes more commonplace as we get older and have a greater sense of our own mortality. And, as many of our friends and loved ones pass on, we think about it more often. However, you seem to be living a healthy lifestyle which has probably contributed to your longevity and could sustain you for years to come.
To put your mind more at ease, you might be surprised to know that most people in their eighties, nineties, and above are often healthier than those 20 years younger. Many medical afflictions usually happen to people in their sixties and seventies. Those who have reached their eighties and nineties — like you — are "survivors" who often carry on for years in comparative health.
With all of the current concern about Medicare, most people are not aware that the average Medicare bill for someone who dies by age 70 is three times greater than for someone who lives to be 90. In fact, the medical cost during the last two years of life — which are usually the most expensive — is typically just $8,300 for someone who dies at age 90 compared to $22,600 at age 70. It won’t be the centenarians who stretch the limits of Medicare but, rather, it will be the baby boomers turning 65!
It is not easy to put the thought of death on the back burner when so many of your peers are already deceased, but dwelling on it will not add years to your life either. You have been given a great gift to live so long, so continue to take good care of yourself and enjoy each and every day. Your healthy lifestyle has seen you through the years and should continue to serve you in good stead. Remember, it is not how long you live that counts but the quality of those years. With more and more people living longer, you are in good company.
Here’s a tip from Posit Science: “Giving Health Advice for Older People? Don’t Forget the Brain”
Friday, October 29th, 2010Posit Science’s Karen Merzenich asks “what good is it to be 100 years old and physically fit if my mind is gone?” Her post, “Giving Health Advice for Older People? Don’t Forget the Brain,” appears in the Posit Science corporate blog where she suggests that “in aging, we need everything in our arsenal: the physical fitness, the diet, the friends and family, the shower bar, and unequivocally–the brain training.” Please click below for the complete post.
Giving Health Advice for Older People? Don’t Forget the Brain! | The Posit Science Blog
Posit Science
Exercise can initiate lasting improvements in balance, walking ability and fall risk in older women with osteopenia
Wednesday, October 6th, 2010Exercise can initiate lasting improvements in balance, walking ability and fall risk in older women with osteopenia (mild thinning of bone mass). Researchers at Finland’s Oulu Deaconess Institute have released a followup report 5 years after their original 30 month exercise intervention study of 160 women. The results show that, compared to the non-exercising control group, those who had exercised maintained greater walking ability, had fewer damaging falls and none of their falls resulted hip fractures. Researchers noted that “Regular daily physical exercise should be recommended to elderly women with osteopenia.” Please click below for a report from Reuters Health.
Exercise has lasting benefits for older women
www.reuters.com/news/health
Many Chronically Ill Elderly Live Alone
Tuesday, October 5th, 2010 by American Senior Fitness Association View This Issue of Experience!Family and friends outside of the household are an important resource for older adults with chronic health problems, according to University of Michigan (U-M) research. Below is a report on the subject from the University of Michigan Health System:
Almost 40 percent of chronically ill older adults in the U.S. live alone, and a majority of those who are married have spouses with at least one chronic illness than can affect their ability to provide support, according to a U-M study published in the journal Chronic Illness.
The results underscore the importance of health care professionals directly addressing the roles that family members play in the care of their aging parents or other relatives.
"Family members have the potential to significantly help many patients with chronic illness manage their health conditions," says co-author Ann-Marie Rosland, MD, clinical lecturer in the Department of Internal Medicine at the University of Michigan Medical School and research investigator for the Center for Clinical Management Research in the VA Ann Arbor Healthcare System.
"However those family members need more than just information to be successful. We need to teach family members communication skills and provide the tools that they can use to encourage patients to stick to their health regimen."
The study’s authors looked at U.S. residents who were age 51 or older with chronic health problems who participated in the 2006 Health and Retirement Study, a national longitudinal study conducted at the University of Michigan’s Institute for Social Research and funded by the National Institute on Aging.
Researchers found that 93 percent of the chronically ill older adults had adult children, but for half of them, the children lived more than 10 miles away. Roughly 19 million older chronically ill Americans have adult children living at a distance.
"Even when a spouse is available, the vast majority struggle with their own
chronic medical needs and functional limitations," says John D. Piette, PhD, professor of internal medicine and a senior career scientist with the VA Ann Arbor Healthcare System.
"Fortunately, most of these people had adult children who could be another source of support for their chronic illness care," he says. "But these
relationships are increasingly strained as adult children move farther away from their parents to seek employment or find a more affordable living situation. Distances pose a barrier to the monitoring and frequent support for behavior change that many chronically ill patients need."
Piette and his colleagues at U-M are working to develop telephone monitoring systems that involve family members in a relative’s care through email alerts or automated phone calls. The "CarePartners" program has been developed for
patients with heart failure, diabetes, depression, and cancer chemotherapy. The program is being studied as part of randomized trials and community demonstration programs.
"We know that people with family support follow their self-care regimen more regularly and this is vital to maintaining their health," says Maria Silveira, MD, MPH, physician scientist at the VA Ann Arbor Healthcare System and assistant professor of internal medicine at the U-M Medical School.
"The challenges facing chronically ill patients, their families and their clinical teams are enormous," Piette says. "We need a recognition that for many patients ‘self’ management is a misnomer, since their disease care is actually shared by their family and broader social network."
Informal caregivers play essential roles in filling the gaps in services found in most formal health care systems, such as providing assistance with transportation, medication refilling, emotional support, activities of daily living and a host of other vital tasks.
"Indeed, for many chronically ill patients, sharing their burden with intimate others makes living with their disease not only possible physically, but also worthwhile emotionally and spiritually," says Piette.
Happiness Is Growing Old at Home
Friday, September 17th, 2010 by American Senior Fitness Association View This Issue of Experience!American Senior Fitness Association (SFA) member Maria Tadd
has penned a practical and timely book addressing an important, contemporary issue. Published by the Terrapin Press of Chapel Hill, North Carolina, it is titled Happiness Is Growing Old at Home and subtitled Discover New Ways to Help Your Aging Parent Remain Independent.
The publisher’s description, reprinted below, provides a good overview of the 269-page book’s contents:
Maria Tadd, a freelance medical writer, is a graduate of the New England School of Acupuncture and a life-long student of holistic health, meditation and nutrition. For more information about Happiness Is Growing Old at Home, click on www.agingathome.info.
Home Sweet Home
Friday, September 17th, 2010 by American Senior Fitness Association View This Issue of Experience!Phone a Friend for Fitness
Monday, May 3rd, 2010 by American Senior Fitness Association View This Issue of Experience!
Here’s a tip for incorporating more physical activity into your daily schedule. American Senior Fitness Association (SFA) president Janie Clark suggests that, instead of sitting down for a long "gab-fest" with absent friends and family, you make a "walk and talk" phone date. You can coordinate with your sister in Seattle, your old roommate in Cleveland or your mother in Boca Raton to "meet" for a walk at a pre-set time.
Describing your surroundings as you walk may even help to create new conversation topics and shared experiences of nature and the great outdoors. Plus, differing fitness levels won’t be a factor.
Janie recommends utilizing a phone with a headset to allow for freedom of arm movement and selecting a safe walking environment where neither traffic nor the occasional distraction might put you at risk of injury. Health-fitness professionals, you may wish to pass this idea along to the clients you’ve been encouraging to do some walking on their own between scheduled fitness sessions under your direction.
More on Walking
Monday, April 19th, 2010 by American Senior Fitness Association View This Issue of Experience!With the weather growing more moderate, it’s an especially good time to start a regular program of walking. The Arthritis Foundation points out several physical benefits one can gain from walking, for example: 
But that’s not all. Below are a number of mental benefits that the Arthritis Foundation wants us to know we stand to gain from walking:


