by trevor@addfuelfire.com | Dec 20, 2016 | Healthy Aging, Uncategorized
Many younger adults think arthritis is a chronic but not very serious condition older adults live with. The truth is it can be a debilitating disease for people of all ages. This degenerative disease is caused by abnormal wearing down of the cartilage that cushions joints in the body. The pain it inflicts on damaged joints can be quite severe.
While there are prescription medications that can help, the side effects of these drugs aren’t clear. It may make seniors reluctant to take them, especially on a longer term basis.
Newer research that is garnering more attention for its effectiveness at treating the symptoms of arthritis is the ancient Chinese exercise known as Tai chi. Because a Michigan winter can be tough for people with arthritis, we thought the older adults who read our blog would be interested in learning more.
What is Tai Chi?
Many people have heard of Tai chi or noticed people practicing it in a local park, but aren’t quite sure what it is. This ancient Chinese practice is a graceful form of exercise and stretching. It uses a series of movements performed in a slow, focused manner. Deep breathing is an important element of Tai chi.
Each movement flows seamlessly in to the next one without pause. This keeps the body in constant motion. People new to this form of exercise are surprised at how much strength and stamina they can build from faithfully practicing it.
Tai Chi as a Treatment for Arthritis Pain and Symptoms
Because Tai chi is low impact, it puts little stress on muscles and joints. This is why it is considered to safe for people of all ages and fitness levels, including those who live with osteoarthritis.
Researchers at Tufts Medical Center in Boston looked at the role Tai Chi can play in treating the pain and symptoms of arthritis. Their study was made up of 40 adults age 55 and older who reported knee problems due to osteoarthritis. Participants were divided into two groups:
- One group practiced Yang-style tai chi
- The control group received wellness education and completed stretching exercises.
After 12 weeks, the group that practiced Tai chi reported a significant improvement in knee pain and increased function when compared to the control group.
How to Begin Practicing Tai Chi
As is true of any new form of exercise, the first step is to speak with your physician to gain their insight and approval. Once they’ve given you the green light to get started, there are a variety of options.
- Call the Michigan senior center nearest you or your local fitness center. Many offer classes on a regular basis.
- The Arthritis Foundation has a list of Tai chi DVDs that you can order. They range from spine stretches to shoulder and neck exercises.
- Search a platform like You Tube or Vimeo for free videos you can watch and learn. This might be a good way for a beginner to get started without spending any money.
Wellness programs like Tai chi are a part of daily life at Heritage Senior Communities in Michigan. We extend an open invitation for you to visit us and learn more about our commitment to keeping the older adults who call our communities “home,” healthy and thriving.
Photo Courtesy of Freedigitalphotos.net
by trevor@addfuelfire.com | Nov 6, 2016 | Healthy Aging, Uncategorized
Body mass index (BMI) has long been used to determine a person’s overall fitness. Physicians and health professionals compare a person’s weight to their height to calculate a body fat score. But this method has more than a few critics. The most obvious criticism is that that BMI fails to differentiate between muscle and fat.
This means a very fit person with considerable muscle mass might end up with a high BMI score or that a thin person with little muscle mass might be determined to be fit when they aren’t.
Because newer research revealed just how important muscle mass is to longer life, experts are re-thinking BMI.
A UCLA study published in the American Journal of Medicine found that people with higher amounts of muscle mass are at decreased risk for metabolic syndrome. This in turn lowers a person’s risk for cardiovascular disease.
Tips for Pumping Up Muscle Mass during Retirement Years
Age-related muscle loss is called Sarcopenia. The condition is common in older adults who might not be as active as they were in younger years. Doctors liken it to Osteoporosis of the muscles. It can begin as early as age 30.
The good news is there are steps you and your senior loved one can take to improve muscle mass.
- Healthy Exercise: Schedule an appointment with your primary care physician to talk about which senior-friendly forms of exercise they recommend. It might help to research your options before the appointment so you have an idea of some that interest you. The goal should be to create a program that combines range of motion, flexibility, cardio, and strength training. A few types to consider are Chair Yoga, water aerobics, Pilates, bike riding, walking and modified weight training.
- Focus on Nutrition: Many people are unaware of the role nutrition plays in building muscle mass. Diet is just as important as exercise when it comes to healthy muscles. The Harvard Medical School recommends older adults consume 7 grams of protein each day for every 20 pounds of body weight.
- Get Moving: Sitting too much can lead to a loss of muscle mass. And a sedentary lifestyle can’t be overcome by an increased amount of exercise. Researchers now call sitting the “new smoking” because it is so dangerous for your long-term health. Stand when you talk on the phone instead of sitting. Take frequent breaks to move around if you are at your computer all day. Remember that it is important not just to exercise each day, but to keep moving.
Online Fitness Programs for Seniors
Several organizations have online fitness programs for seniors that make it easier to incorporate exercise and good nutrition in to your everyday life:
- AARP Healthy Living: AARP has a wide range of resources designed to help older adults live healthier lives. You can find everything from reviews on fitness products to videos on weight training for seniors.
- Go4Life: The National Institute on Aging created this free senior fitness program. It combines online resources like guides and checklists with DVDs you can order at no cost.
Visit a Heritage Senior Community Near You
Wellness is an important part of what we do at the Heritage Senior Communities in Michigan. We invite you to schedule a tour at your convenience to learn how good nutrition, life enrichment and physical activity are a part of our residents’ everyday lives.
by trevor@addfuelfire.com | Feb 25, 2016 | Alzheimer's and Dementia, Uncategorized
Mediation is the practice of quietly focusing thoughts on the present moment or on a simple word or phrase. It is most commonly associated with religious practices, but it is often recommended to improve health and well-being. In fact, the Latin root of the word “To...
by trevor@addfuelfire.com | Oct 30, 2014 | Alzheimer's and Dementia, Healthy Aging, Uncategorized
As part of our commitment to keeping our readers updated on the latest research and findings on Alzheimer’s disease, we are sharing a study from the University of Maryland’s School of Public Health. While exercise is known to be a critical factor in maintaining a healthy lifestyle, there is growing evidence to indicate it may also be good for the brain.
Exercise May Be Linked to Improved Brain Health
The study by Dr. J. Carson Smith, assistant professor in the Department of Kinesiology, was published in the Journal of Alzheimer’s Disease. It is the first research trial to demonstrate how exercise can be used as an intervention technique for older adults who live with a mild cognitive impairment.
The trial showed that exercise not only improves memory recall but also improved brain function. Physically inactive older adults ranging in age from 60-88 years old were divided in to two groups. The average age of study participants was 78. One group was comprised of older adults living with mild cognitive impairment and the other with normal, healthy brain function. Each group followed a 12-week program of regular treadmill walking. Exercise was supervised by a personal trainer.
By the end of the study, both groups had improved their cardiovascular fitness by about ten percent. They also improved their memory performance and showed improvements in neural efficiency when involved in memory retrieval tasks.
The Bottom Line on Exercise for Alzheimer’s Prevention
The bottom line is that the amount of exercise participants engaged in during the trial isn’t overly aggressive. It is the same recommendation most physicians are already making to patients. That is, you should get 30 minutes of moderate exercise (that which raises your heart rate but allows you to maintain a conversation) five days a week.
Just one more reason to lace up your sneakers and head out for a walk each day!
Photo Courtesy of
by trevor@addfuelfire.com | Oct 22, 2014 | Caregiving, Healthy Aging, Uncategorized
Falls continue to be one of the leading causes of fatal injuries for older adults in this country. It is why finding ways to prevent them continues to be a focus of so many aging-related researchers. One study that might be of interest to our readers was published in the Journal of the American Medical Association in June. The article, Effect of Structured Physical Activity on Prevention of Major Mobility Disability in Older Adults, explored how walking might help seniors beat or decrease their odds of being injured in a fall.
What Role Does Walking Play in Fall Prevention?
The goal of the project was to evaluate the potential link between older adults levels of physical activity and the role exercise could play in preventing disability. While seniors are often afraid a more active lifestyle will increase their odds of experiencing a disabling fall, this study took the opposite approach. Researchers posed a different question. Could higher levels of daily physical activity be considered a sound fall prevention practice?
The two-year long study was made up of 1,635 people between the ages of 70 and 89 years of age. Older adults chosen to participate in the project were considered to be sedentary by scoring low on a senior fitness scale. Each of them was able to walk one-quarter of a mile unassisted when the study began.
During the trial:
- Participants came to a research center once a month for education on a variety of topics related to healthy aging.
- A sub-group of participants was randomly assigned to also participate in a twice-weekly fitness program at the center. This group underwent supervised stretching activities and walks. In addition to the organized exercise activities, members of this sub-group also exercised on their own three hours each week.
- Every trial study member was assessed twice each year during the study to see if they could still complete a quarter-mile walk.
At the study’s conclusion, researchers found that those who were also enrolled in the exercise subgroup were 18% less likely to have suffered any short-term physical disability during the trial and 28% less likely to have had a permanent disability.
Talk with Your Primary Care Physician First
If you or a senior loved one lead a sedentary lifestyle, the results of this study should be motivation for making a change. Talk with your primary care physician first. Ask them for their help in determining the safest way to begin increasing your level of physical activity.
Heritage Senior Communities is pleased to announce that our newest community is set to open this month in Holland, Michigan. The Village at Appledorn West will offer adults over the age of 55 one- and two-bedroom independent living apartments. The campus will also be expanded to include assisted living in the spring of 2015.
