Staying healthy and free of injury is essential for older adults who desire to stay independent for as long as possible. It takes good strength, balance and mobility to protect our independence from falls and related injuries. One-third of people 65 and older falls annually, and 1 out of 5 falls causes a serious injury such as head trauma, hip or other bone fracture. More than two-thirds of deaths from falls were at home and 40% of older adults receiving chronic or long-term care are due to fall injuries.
THE BEST EXERCISE YOU'RE PROBABLY NOT DOINGThis is a weekly series on exercise that will give you the biggest bang for your exercise buck in and out of the gym. Today's exercise is inner thigh mobilization. It's not as fancy as it sounds, check it out
The Stay Well At Home program is a 6-month long multifactorial fall risk reduction program aimed to help older aduls to stay safely and independently at home. The program includes twice weekly in-home exercise training visits that gradually tapers down to once weekly exercise training visits to weekly phone consults with a qualified health and fitness professional.
Life gets crazy sometimes, and it can wear on us. If you notice that you are feeling tired and weighed down by stress, a lack of motivation for exercise, and are making poor food choices, it is time to think about giving your mind and body a reboot.
Early 2015 it was suggested to me by a Geriatric Care Manager(GCM) to prepare a proposal to speak at the Western Regional Geriatric Care Manager's Conference November 5-7, 2015 for the first time offered in Portland Oregon. The GCM mentioned that the targeted exercise training that I had provided for her father in law provided him with the opportunity to stay at home with the strength and mobility to live out his life at home longer rather than having to move to a care facility.
As a trainer in my 60s, I find it refreshing that there are so many others in my age range, and older, that refuse to just to let themselves go. I love my job! I have always enjoyed fitness, but I find it especially rewarding to help to inspire women, babyboomers & seniors to stay active. As women get into their 50s, they sometimes start having balance issues. It may not be very apparent at the start, but it is a little more noticable to them as time goes on.
As we get older we may come to realize that we don’t bounce back or recover as quickly from an injury, or that the ‘spring in our step’ is not there any longer. Regular exercise definitely has a lot to do with how fast we recover, how vital we feel, and how we perform all those daily tasks and recreational activities. Just like financial planning for retirement, planning for a strong healthy body that can pull us through old age, living independent with a high quality of life also takes planning. And we need to be SMART about it.
Below is a remedial workout that I led a client through recently. For more workouts and how to design your own, point your browser to the page below -http://www.strengthcalisthenics.com/2015/01/articles.html
During this busy time of the year when your exercise get pushed to the background do these 3 moves to help stay in shape and to feel less guilty.
1. Wall squats- 30 seconds -1 min- Works on your leg and your mental toughness.