Healthy Aging Archives - Page 2 of 45

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4 Tips to Help Your Clients Reduce Their Risk of Falls

Christian Thompson, PhD/26 March 2024/ All MFN blog/

No matter how fit and healthy your older clients are, there is one thing that can change their lives forever: a bad fall. Every year, almost 1/3 of older adults fall and many cause injuries that will affect them the rest of their lives.

As a fitness professional, you need to be well-prepared to deliver the most effective fall prevention exercise programming to your clients. You can find excellent guidance on assessment and program design at www.mobilitymatters.fit. But you also should be providing advice to your clients on how to reduce their fall risk in other ways.

Have them do these and keep them on their feet!

1. Many falls happen outside where there are lots of potential hazards. Advise your clients to avoid walking on loose gravel, metallic/painted surfaces and cracked sidewalks and avoid being outdoors in bad weather (e.g., rain, sleet, snow). Appointments can always be rescheduled, but a trip to the ER should never be the reason!

2. Indoors, advise your clients to make sure that their path from the bedroom to the bathroom is free from obstructions (e.g., pet toys, rumpled rugs) prior to going to bed at night – that way a trip to the bathroom will not include a trip and a fall!

3. Advise your older female clients to never wear high heeled shoes outdoors. Put their heels in a canvas tote bag and walk outside in sneakers or flats instead. Nobody looks good falling, no matter how stylish the shoes!

4. In the bathroom, advise your older clients to line the floor of their shower/tub with textured adhesive strips. These are less likely to cause a slip or a trip than a rubber bath mat that might slip or bunch up. They also give a nice pedicure!

Christian Thompson, PhD is an Associate Professor in the Department of Kinesiology at the University of San Francisco and founder of Mobility Matters, an exercise assessment and program design platform designed to help fitness professionals and clinicians work with older adults. Christian has published scientific articles on exercise programming for older adults in peer-reviewed journals such as Medicine and Science in Sports and Exercise, Journal of Aging and Physical Activity, and Journal of Applied Research.

Specialized Education for Fit Pros

Break It Down – KISS Principle (Keep it Simple for Seniors)

Holly Benson, BS/21 March 2024/ All MFN blog/

Teaching proper and biomechanically safe movement patterns takes a keen understanding of each pattern. What muscles and joints are involved? What skills are required for good execution? What deficiencies does the client have based on your preliminary movement assessments? Begin with the simplest version of each fundamental movement pattern and build on the complexity and intensity slowly.

Adjust accordingly, and encourage the client to give honest and precise feedback as they are learning. Find out if there is discomfort physically and/or psychologically. Adjust again. You want your client to feel successful and excited about their accomplishments during the exercise session and overall. They need to feel confidence in their ability to learn and improve, and enjoy the learning experience while they get stronger and more functional. Learning to exercise properly and safely is hard work for our clients. We must progress them gradually and with well thought out, logical, and achievable progressions. Knowing when they need to rest and reset is essential to building trust with the client, and creating a positive learning experience for them.

Fatigue and the Body/Brain Duo

It is critical that researchers consider the brain as well as the body when examining fatigue development and its impact on the body. By looking at brain and muscle function simultaneously, they will see that when participating in highly cognitive tasks, brain resources are divided which may speed up the development of physical fatigue. Processing and executing detailed and complex exercise instructions can accelerate the onset of body fatigue.

A study conducted by Ranjana Mehta, PhD., assistant professor at the Texas A&M Health and Science Center School of Public Health, evaluated the interaction between physical and mental fatigue and brain behavior. The study showed that when we attempt mental tasks and physical tasks at the same time, we activate the prefrontal cortex of our brain. This can cause our bodies to become fatigued much sooner than if we were only participating in a physical task. (Study published online as: Human Factors: The Journal of the Human Factors and Ergonomics Society This study was co-authored by Raja Parasuraman, Ph.D., professor of psychology at George Mason University in Virginia)

When we are working with geriatric clients, and one of our objectives is educating them, we must be cognizant that the lesson material must be “dosed-out” in absorbable amounts. Keeping the instructions simple and concise for maximum understandability is advised. When combining actual physical movement with the processing and following the instructional cues, the client is working extra hard and fatigue can set in sooner than you had planned. You may notice them starting to lose attentiveness or move slower. They may abruptly stop what you have them doing. They may look a bit frustrated or flustered. They have detached from the workout experience. The brain is full. The body feels tired. They need a break.

Taking pause to re-assess and re-set allows time for the client to recover mentally and physically. It is also a good time for the trainer and client to decide how to adjust and move forward in the session. Switching to less physically demanding, easy-to-do exercises feels like a relief to the client. They experience ease and a sense of control as their body and mind restore.

You can resume the previous exercise if the client wants to. If they are done with that hard thing, they are done. Save it for the next session to practice or learn again, and celebrate the effort and attention that the client gave the exercise that day. Educate them on the facts surrounding fatigue levels after learning and practicing complex physical movement. Tell them the cognitive benefits of combining cognition with physical effort!

Fit Pros: Guide Older Clients as a Geriatric Fitness and Lifestyle Specialist

Millions of people over age 65 looking for guidance from fitness professionals who are knowledgeable in exercise, nutrition and lifestyle principles that can help them improve functional mobility, while also preventing and managing chronic conditions to live their highest quality of life. The Geriatric Fitness and Lifestyle Specialist online certificate course will give you insights, strategies and tools to be a successful professional in this rapidly growing market. Learn how to be a valued part of clients’ continuum of care, working with the medical team to improve functional outcomes and positively impact people’s lives.

Holly H. Benson, BS, is a veteran in the Recreation and Fitness industries with over 35 years of administrative and technical experience. She holds two bachelor’s degrees, Corporate & Community Fitness and Recreation Administration, and numerous fitness certifications. She has developed thriving fitness programs for special populations and has passionately focused her career on the much older adult. She currently owns and operates Moving Strong Medical Exercise, LLC in Lakewood, Colorado and provides in-home and virtual fitness training to older adults and persons with chronic medical and orthopedic conditions.

Why We Lose Balance and How We Fix It

Cate Reade, MS/16 March 2024/ All MFN blog/

It’s no secret that balance tends to decline with age. Your clients may notice they are swaying a bit more while standing and walking, or feeling weaker or less steady. We all want it, but what is balance? We need to understand what it is in order to restore what was lost, safely, effectively and efficiently.

Balance is the ability to maintain the body’s center of mass over its base of support. Your center of mass is a few inches below your belly button or can be thought of as your trunk. Your feet are your base of support (unless you are performing a handstand!)

Balance is the ability to stay upright when standing (static balance) or when moving and performing activities like walking or climbing stairs (dynamic balance). The most common question I hear from older adult clients is, “Why am I losing balance?” Let’s find out why.

What is Balance?

Balance is a sense that lives in the brain. Balance relies on information constantly flowing into the brain from three main sensory systems including our visual, vestibular and proprioceptive systems. Moving properly depends on the ability of the brain to gather and interpret the sensory information provided by eyes, ears and joints. This is essential because the brain then tells the body how to respond to stay upright and balanced.

The quality of the sensory input gathered directly impacts the quality of movement. The stronger the sensory signals sent to the brain, the more accurate the instructions sent to the body will be. On the flip side, as sensory signals become impaired, movement quality dwindles, as reaction time becomes slower.

Making Sense of Balance: The 3 Systems

Let’s explore the sensory systems that make up balance.

Visual System: Your eyes tell your brain about where your body is relative to the environment, whether you are walking inside your home, in a busy airport, or strolling on the beach. With aging eyes, a great many people don eyeglasses to function day to day, and as our eyesight weakens, so too does the quality of the sensory input.

Vestibular System: The ears relay information to the brain about the motion and position of the head to adjust posture to maintain balance. Semicircular canals in the inner ears contain fluid and tiny hair cells. As the head nods up and down, moves left to right, or tilts to the side, the fluid in the inner ear moves and the tiny hair cells sense the speed and direction the head is moving in.

By age 70, it’s typical to have lost 40% of those sensory-detecting hair cells (Zalewski 2015).

Proprioceptive System: Proprioception, literally meaning “sense of self”, is your sense of body awareness and is a prerequisite for balance. It’s how you understand the parts that make up your body, where they are located, how they feel and even what they can do. It’s the way your body communicates with itself so you can walk without looking at your feet.

Proprioceptors are sensory nerves that live in and around joints, in ligaments, joint capsules, tendons, muscles and connective tissues. They sense and send signals to the brain about joint position and motion, as well as the muscle force involved in movement.

As we age, our sense of body awareness is impaired leading to poor joint function, body alignment, control and coordination. The result: poor balance and higher risk of falling.

Losing and Restoring Balance

As our eyes, ears and joints lose their sensory capabilities, this is why balance is gradually lost.

To regain what was lost, we apply the SAID principle (Specific Adaptations to Imposed Demands) to improve function with targeted training. Up to 70% of the sensory input for balance comes from your joints (Peterka 2002), so improving joint function can be a highly efficient way to improve proprioception at any age so clients can enjoy better balance and more confidence to prevent falls.

Most Efficient Balance Training

I start each balance training session using the MoveMor® Mobility Trainer to warm up clients’ lower body, restore ankle mobility and foot stability while increasing proprioception. Clients are thrilled to experience improved functional abilities so they can save themselves in time to prevent falls.

With 12-points of resistance, MoveMor® makes it simple to restore joint flexibility and strength in less time than any other tool, all from a safely seated position! This wakes up proprioceptive sensory nerves essential for balance while stimulating motor nerves for quicker reflexes.

You can get started with training clients on their journey to feeling steadier, stronger and more confident by visiting MoveMor.com/exercise-programs. There are 7 exercise programs to choose from that vary in length from 5-30 minutes. Our Take 10 to MoveMor exercise program is proven to improve balance, ankle flexibility, strength and more in just 10 minutes! An exercise guide makes it simple to identify weaknesses and tailor exercises.

MoveMor® seamlessly integrates into your balance and fall prevention training to accelerate functional outcomes and satisfaction so your clients can enjoy better balance and an extra spring in their step today!

Cate Reade, MS, RD is a Registered Dietitian, Exercise Physiologist and Functional Medicine Practitioner candidate on a mission to improve functional mobility and health span utilizing the power of lifestyle medicine. She has been teaching, writing and prescribing healthy eating and exercise programs for over 25 years. Today, as CEO of Resistance Dynamics and inventor of the MoveMor™ Mobility Trainer, she develops exercise products and programs that target joint flexibility, strength and balance deficits to help older adults fall less and live more.

Large group of fit and active people resting after doing exercise in nature.

Exercise Outdoors: Cross Training & Hydrate

Mirabai Holland, MFA, EP-C, CHC/12 March 2024/ All MFN blog/

Exercise outdoors when it’s hot can be a challenge. Cross training exercises are a good way to mix up your workouts and give yourself time to cool off, drink water and stay hydrated in summer heat.

Although I’m away from home, in the mountains, and not as affected by this huge triple digit heat wave, I did get a wake-up call of my own that I thought would be important to share. I was shooting an exercise video this week in 90-degree heat. It was hot, but I got on a roll and forgot about the time. Less than an hour in, I started to swoon. Not a good shot on an exercise video. I realized immediately what had happened; I’d gotten so involved, I forgot to drink water between takes. I can say from experience that it creeps up on you. So you need to take steps to keep yourself cool and well-hydrated when you exercise outdoors. Cross-train with strength exercises mixed in with your cardio gives you a lower intensity interval so you can drink water, stay hydrated and cool off.

According to the American College of Sports Medicine losing more than 2 percent of your body weight through dehydration puts your body at risk for heat illness. This is serious business. We’ve all read the stories of team athletes who have actually died.

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Remember to bring that water bottle with you and drink a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already getting dehydrated.

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Pouring water over your head during exercise won’t help you rehydrate, but it does make you feel better. A study at Cal State Fullerton with trained athletes showed that athletes exercising in 92-degree heat in a controlled setting felt cooler and that the workout was easier to perform.

But you know what Noel Coward said about “mad dogs and Englishmen.” Give yourself a break. If you can, exercise outdoors when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up. Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Another idea is when you exercise outdoors do cross training exercises. Add intervals of strength training between shorter bouts of cardio. You’ll get a chance to drink and pour some water over your head too! Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.

Exercise Outdoors Video

Here is an Exercise Outdoors video with some easy cross training exercises to tone you up, no equipment necessary. (Please subscribe to my YOUTUBE channel; I have several more health & fitness videos!)

Exercise Outdoors: Strength Exercises Using Your Own Body Weight

With all these Strength training exercises, remember to exhale on the exertion.

Standing Push Ups: Stand facing a surface with legs hip width apart and place hands shoulder width apart. Keeping your body straight, lower yourself down to the surface and then push back upright again. Muscles Worked: Chest, Triceps, and Shoulders

Calf Raises: Face surface and hold on for balance. With feet together pointing straight ahead, slowly lift your body up on to your toes, while tightening calf, abs and buttocks muscles. Then slowly lower yourself back down again.

Muscles worked: calves, abs, and buttocks.

Squats: Face surface, legs hip with apart. Hold on for balance. Shift weight back into heels. Keeping back straight, abs pulled in, gently bend at the knees and squat to about a 90-degree angle. Hold for a moment, then, using just your leg muscles, return to an upright position.

Muscles worked: Front of thigh (Quads), Back of thigh, (Hamstrings) Buttocks, Abs

Wall Sit: Stand against surface for back support. Holding on as needed for balance, slide down to a sitting position against wall, knees at about a 90-degree angle. Pull your abs in and hold for 10 to 30 seconds.

Muscles worked: Thighs and Abs

Upper Back Squeeze: Stand with your back to the surface, feet shoulder width apart. Place hands behind you on surface. Straighten your arms behind you and squeeze your shoulder blades together. Hold for 10 to 30 seconds.

Muscles worked: Back, Shoulders, Back of arms (Triceps)

Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities in the health and wellness industry. Her customer top rated exercise videos are now available online 24/7 at on her website for Age-Onset health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes, Orthopedic Issues & more. Mirabai also offers one-on-on Health Coaching as well as a NEW Weight Management 8 Week Course Lose To Win™ on ZOOM or Phone. For more info, visit mirabaiholland.com. Contact her at askmirabai@movingfree.com

Cool Breathing: Why is breathing cool? It keeps us alive!

Dr. Audrey Pullman/6 February 2024/ All MFN blog/

There are several reasons why breathing is important. First, it’s the key to every human being’s survival to sustain life. Our breathing system supplies oxygen to vital organs of the body so they can function properly and keep us alive. Second, breathing is one means by which we get rid of waste products and toxins from the body.

Healthy-Lifestyle-Nutrition-Exercise-Medicine

The Power of Why: Motivation for Better Health

Trevor Wicken/15 January 2024/ All MFN blog, Conditions/

As a movement practitioner, I love it when my clients become my teachers. One conversation with someone going through the process of changing their life and fighting challenges may prompt, lead, or sometimes shove me into examining my practice, my approach, and my connection with the people I serve. Just recently Mary, one of my clients, wanted to meet with me to discuss her progress and our conversation inspired this article.

Gratitude: The Gift of Being Present

Cate Reade, MS/18 December 2023/ All MFN blog/

The holiday season can be a wonderful time for gathering and celebrating with family and friends, but it can also be a source of much added stress. You may be fretting about any number of circumstances like: how to manage your weight or chronic condition like diabetes during all the “feastivities”; choosing the perfect gifts and worried if you can afford them; missing a loved one who can’t be with you or who has passed away; or perhaps you feel unwell or someone close has been diagnosed with a disease.

Whatever personal challenges you are experiencing, research shows that grateful people are happier and healthier; can make better decisions; and are more joyful⁽¹⁾. It’s a skill anyone can learn and benefit from and best of all, it’s free!

How it Works

An attitude of gratitude bolsters the feel-good neurotransmitters (brain chemicals) dopamine and serotonin. Feeling thankful and appreciative also boosts the love hormone oxytocin so we feel more connected while it decreases the stress hormone cortisol⁽²⁾.

Our day-to-day lives are so busy that we often rush from one task to the next one without being mindful. Living in the fast lane thrusts us into a chronic state of stress, consistently raising cortisol levels that end up damaging our body cells, organs and systems. This is a major reason why stress is the silent killer that we all talk about but don’t take seriously enough.

Slowing down, taking a few deep breaths and being grateful moves us out of the sympathetic state or fight or flight mode and into the parasympathetic state of rest, digest, heal and repair. This is where our body and mind can relax and rejuvenate so we can sleep better and experience more energy and vitality. And who doesn’t want more healthy energy?!

Count Your Blessings

When we focus on what we have instead of what we don’t have, it puts us in a positive frame of mind. We become more content, satisfied and fulfilled. The ability to notice, appreciate and savor life’s moving parts grows gratitude for better physical and psychological well-being^(1,3).

Grateful people count their blessings and look at their lives and experiences as gifts^(1,3). We can shift our perspective and explore: “What is this difficult situation trying to teach me?” “What am I grateful for in this moment?”

When my family and I were recovering from chronic Lyme, we were all thankful for each other, the support of family and friends and for having the resources to pay for exorbitant out-of-pocket medical expenses. Gratitude played a starring role in our healing.

Mindfulness

Practicing mindfulness is an effective way to plug into the feeling of gratitude. Dr. Jon Kabat-Zinn defines mindfulness as “paying attention on purpose in the present moment, non-judgmentally…as if your life depended on it”⁽⁴⁾.

When you think about it, all we really have is the present moment. Unfortunately, we spend a lot of time and waste precious energy worrying about the future or commiserating over the past. Focusing on the present moment helps us connect to each other, our thoughts and our own lives so we can become the best version of ourselves. Each day we have the opportunity to do and be better.

Cultivate Gratitude

When we are mindful we can be amazed by the power of breath, the body’s ability to heal itself from an infection or injury, the beauty of the blue sky, a pink sunrise or sunset, the miracle of a baby being born, the unconditional love of a pet, the plants and trees that clean the air and provide oxygen, the water that runs out of a faucet or down a cool Rocky Mountain stream… the possibilities are limitless.

Better Health

Scientific studies show that being thankful and appreciative is associated with less physical illness, fewer aches and pains; lower levels of stress, anxiety, and depression^{(3, 5)}; and fostering new and lasting relationships^(6).

Being grateful also expands our scope of cognition so we can be more flexible and creative with our thinking and make better decisions. This makes it easier to cope with stress and adversity⁽¹⁾.

Unwrapping the Gift

When we are grateful and thankful, we tend to be kinder and more generous. Gratitude makes us feel good, so we want to do it again and again. The best part is that it’s easy to get started and can feel the benefits quickly. Research shows that you can start feeling better in as little as 2 weeks by writing in a Gratitude Journal⁽¹⁾.

Here’s How

Grab a notebook, pad or smart phone and each evening before bed, write 3 things you are grateful for. Write novel blessings, trying not to repeat the same ones, because the possibilities are endless. Practice this for 2 weeks and see what happens.

The best time to get started is now, in the present moment. Today, tell someone how grateful you are for them. You will be sharing a great gift.

References

Emmons, R & McCullough, M (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality & Social Psychology. www.greatergood.berkeley.edu.
Gottfried, S (2016). www.saragottfriedmd.com/thanksgiving-what-gratitude-does-to-your-brain/
Hill, PL et al (2013). Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. www.ncbi.nlm.nih.gov/pubmed/23139438
Jon Kabat-Zinn, Ph.D. www.psychalive.org | videos
Cheng, S et al. (2015) Improving mental health in health care practitioners: Randomized controlled trial of a gratitude intervention.” Journal of Consulting and Clinical Psychology. https://www.ncbi.nlm.nih.gov/pubmed/25222798
Williams, L & Bartlett M (2015). Warm thanks: gratitude expression facilitates social affiliation in new relationships via perceived warmth. Emotion. www.ncbi.nlm.nih.gov/pubmed/25111881

The Protein Demands of Aging

Gerry Morton/15 December 2023/ All MFN blog, Conditions/

Remarkable changes in body composition occur as people get older. For example, physiologic proteins are reduced, including proteins that make up blood components, immune bodies, or organ tissue. This can lead to poor wound healing, poor immune function, or loss of skin elasticity.

Surviving the Holiday Season

Kristy Richardson/11 December 2023/ All MFN blog/

The hardest time of year for weight management is from Halloween until Valentine’s Day – temptations are everywhere from home to the workplace and everywhere else you go, people wear more clothes and are more covered up because of the weather, and people tend to exercise less because they are stressed, exhausted, it is cold, and they have very little time.

Here are some tips to manage weight during the holiday season…

Plan ahead

Eat something before you go out so that you are not inclined to eat everything or anything in sight.
Stock your home, office, and/or car with healthy snacks such as fruit in your home, almonds in your office, and a nutrition bar in your car.
Plan on making healthy choices for your meals such as mustard instead of mayonnaise or light Italian rather than ranch dressing.

Manage stress

Make a list of stress relieving activities that do not include food or eating such as getting a massage, exercising, listening to music, or talking on the phone.

Party responsibly

If you are attending a pot-luck party, bring something healthy so you know there will be at least one healthy choice at the party.
Eat small portions of your favorite sweets at parties.
Try to fill your plate with mostly fruits and veggies at parties.
If you want to try new dishes, only take a taster size portion so that you are not tempted to eat more than you should. Then go back and get more of what you like if you are still hungry.
Drink a glass of water after each glass of soda or alcoholic beverage in order to cut beverage calories in half.
Focus on socializing with other guests rather than eating the food available.

Keep moving

If you know you will not have time to exercise, try to fit other small activities into your day such as parking farther away, taking the stairs, and putting the shopping cart away instead of putting it to the side.
If you have a stationary bicycle or a treadmill that you haven’t used for a while, take it out and put it in front of the TV, so you can watch TV when you work out.
Take a walk alone or with your spouse, kids, or other family and friends after dinner.

Kristy Richardson is a dietitian and exercise physiologist, specializing in sports nutrition and weight management, She is the founder of OC Nutrition and also works as a nutrition professor at Fullerton College.

References

Cleveland Clinic. (2009). 8 Steps to Surviving the Holiday Weight Gain. Retrieved December 22, 2009 from: http://my.clevelandclinic.org/heart/prevention/nutrition/holidayeating12_01.aspx

Zamora, Dulce. (2007). Holiday weight management; Surviving the Feasting Season. Retrieved December 22, 2009 from: http://www.medicinenet.com/holiday_weight_management/article.html