Barrier Free Architecturals
January 31, 2012

Swimming Promotes Mobility Among Older Adults

Swimming Pool. Image Credit: Nick Cooper via Wikipedia.

For many older adults who find walking and jogging dragging and repetitive, there is another exercise that can improve health and mobility—swimming. A recent study published in the American Journal of Cardiology shows that swimming is good for curbing older adults’ blood pressure and improving blood vessel function.

In the study, older men and women who older than 60 years started out with a stylistic blood pressure of 130 mm of mercury (131 mm Hg). After being made to swim a few times a week, their blood pressure lowered to 122 mm Hg in just three months.

The normal blood pressure is a reading of an average of 120/80 mm Hg. A reading of beyond 140/90 is verging on high blood pressure, and lower than that is considered hypertension.

Although swimming has always been packaged as a viable exercise for older adults, there has not been any comprehensive study on its health benefits until recently. One of its senior researchers, Professor Hirofumi Tanaka is the first to concretely demonstrate the concrete impact of regular swimming as a form of exercise for older adults.

The study was conducted among 43 older adults who were considered to have high blood pressure or hypertension. They were divided into groups, and eventually had to go swimming over a course of 12 weeks for 3 to 4 times a week. The swimming time was set at a max limit of 45 minutes.

Aside from being more leisurely than jogging and walking, swimming is also an excellent alternative because it will not cause overheating—which is increasingly becoming a problem for older adults who exercise. Also, it’s easy on the knee and ankle joints and can easily be performed. This is because swimming does not bear on the weight.

The inexpensive and accessible nature of swimming also means that older adults only need to spend much in order to stay fit and healthy. While accessible architectural products may help older adults become more mobile, just a little bit of exercise a day can gradually increase mobility as well.

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January 23, 2012

Interactive Exercises Improve both Physical and Cognitive Functions

Screenshot of Nintendo Wii's Cyberbike Game. Image Credit: Pinyo Tutorial.

There is a new way to combine physical and mental exercise—two important factors to prevent accidents and increase mobility in older adults. The key to better mobility is in digital gaming that integrates physical exercise—also called “exergames.” These are interactive video games that allow older adults to maximize their body functions in digital environments, to their physical and cognitive benefit.

The study, conducted over two years, aims to identify the relationship between exergames and their improvement on the health of adults 50 years or older. And the result? According to Dr. Anderson-Haley of the Health Aging and Neuropsychology Lab at the Union College in Schenectady, NY, the research shows that virtual gaming exercises, such as cybercycling, not only enhances physical wellness but also protects the cognitive function.

Exergames allow older adults to divert their attention in the 3D sceneries presented. Without aversive environmental factors present, older adults get to focus on the game and, ultimately, improve their well-being.

Unfortunatley, only 14% of adults between 65 to 74 years old ever get to do exergames. For those over 75 years old, only 7% engage in regular exergames.

The study was conducted among 101 older adults from 58 to 99 years old. They were made to ride stationary bikes with a virtual reality display in the backdrop, a 3-d tour, and a virtual race against a “ghost rider”. The participants then rode on the bike thrice a week.  Another group was made to ride a stationary bike without the virtual environment.

The researchers found that regular exercises in the cybercycle produced positive results in executive functions, such as planning, memory work, and problem solving—all after just a month in the cybercycles. Despite the fact that there was no difference in the two groups, the group which had a virtual gaming experience showed substantial cognitive benefit.

The inevitable conclusion, according to the study, is that older adults who choose interactive exergames will have the benefit of traditional exercise, plus better cognitive performance.

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January 17, 2012

Top Fitness Tips for Older Adults

Exercising with dumbbells. Image Credit: Clip Art.

Fitness for adults ranks no. 3 in the Worldwide Survey of Fitness Trends for 2012. This just goes to show that seniors and older adults are finally ready to take their health seriously. Here are a few important fitness tips that can help older adults transitioning into a new lifestyle.

  1. Get a check-up. This is absolutely important for older adults 50 years and up. A physician will assess your current state and make sure the heart and lungs are fit for exercise.
  2. Focus on being consistent. A common trend among people who start exercising is to double their efforts at the start, only to stop exercising altogether a few weeks after. It would be much better for you to start slow and build your pace up.
  3. Don’t let the past determine your future. Older adults should not let their inabilities and deficiencies in the past stop them from their fitness goals.
  4. Stop if there’s pain. The popular saying “no pain, no gain” does not hold true for older adults. If exercising becomes too painful, then stopping is the only choice.
  5. Look for a personal trainer. Older adults should look for someone who is willing to focus on their needs and is competent. Asking for a referral is a sure way to get one.
  6. Don’t try to measure up. This isn’t exactly the best time to be competitive against a jogging or gym buddy who’s way ahead of you in terms of fitness and skill. Doing so will only endanger your own health.
  7. Those who are early-to-rise better warm up. Study shows that those who exercise in the morning tend to have a higher injury rate. To avoid such, older adults should warm-up before exercising in the morning.
  8. Try a variety of exercises. Older adults can explore a multitude of exercises—from biking to simply taking a quiet walk on the park. The limits are boundless!
  9. Slowly increase your fitness and confidence skills. Repetition and practice using innovative accessible products such as grab bars can increase mobility and core muscle skills of older adults.
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January 9, 2012

Exercise Tips for Older Adults

Jimmy Carter jogging. Image Source: Public domain via Wikipedia.

It’s a new year and a time for resolutions. More than anything, isn’t it also a time to be thankful for the gift of full life? Among older adults, keeping a healthy mind and body should be a top priority. Exercise is one concrete way of achieving such goal.

With regular exercise, not only will one be able to keep a healthy, sound and mobile body, but also keep a life free from disabilities.  Exercise is also good for older adults because it helps in regularizing one’s sleep patterns. Also, positive brain activity is encouraged by exercise—preventing illnesses like Alzheimer’s and high blood pressure.

If one of your life goals is to finally start exercising regularly, or if you’re already doing just that, here are some often forgotten tips you should keep in mind:

  1. You should consult your physician to know if you are in good enough shape to take on regular exercise.
  2. If you have mobility issues, look for a specialist or supervisor that can help you come up with a plan on getting healthy and fit with exercise. Your mobility issues should not stop you from your commitment to exercise regularly.
  3. Exercising is better when you have a companion. Look for a fellow retiree who will keep you motivated and make sure you both don’t get thrown off schedule.
  4. Come up with a plan of when to exercise regularly: three times a week is a good goal, but you can easily go beyond this if you’re feeling especially motivated.
  5. Drink enough water while exercising. You should not dehydrate yourself as you exercise.
  6. Having a healthy diet plan is complementary to an exercise plan. Also consult a dietician or health professional to discuss your fitness needs.
  7. Be motivated and be active. Even the lesser mobile can make massive gains in physical activity and strength just by practice and repetition.
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January 6, 2012

Study Shows Obesity Linked with Risk of Falling

Apple on scale. Image Source: Public domain.

For the longest time, older adults thought thin and frail are more likely to suffer falls and fractures. A new US study, however, indicates that obesity may be a problem for overweight and obese older adults.

In a study recently published in the Journal of the American Geriatrics Society, the researchers explained that obese older adults have a much harder time finding balance. Further, when older adults suffer a fall, they are not as quickly able to recover from it.

The study considered 10,755 people who are 65 years old and above. Among the participants, those who are obese are 12% to 50% more prone to falls over 2 years compared to other older adults who have normal weight.

Also, the likelihood of suffering falls increases as the level of obesity increases. Those who have a BMI, or body mass index, of 40 or above (around 100lbs) for men and 36 (around 80lbs) for women have a 50% chance of suffering from falls. The body mass index is the proportion of one’s weight to height.

The study was a result of an 8-year research among older adults who were surveyed every two years. The participants reported a total of 9.621 falls throughout the entire period, 3,100 of which required medical attention. 23% of all these falls were experienced by obese older adults.

Of course, there are other factors that are linked to risk of falls, including diabetes, arthritis, and muscle pain. However, obesity is easily the leading cause of falls.

This study is definitely relevant for older adults who strive for more mobility in life. If you’re conscious not only about living healthy but having as much mobility as possible, then you should take concrete steps to achieving a fit and  balanced weight. After all, it’s one certain way of preventing falls and protecting yourself from untoward incidents.

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