Barrier Free Architecturals
February 16, 2012

Three Categories of People Who Could Use Some Exercise

Depressed women. Image Source: Public domain.

It is no big secret that exercise is the key to physical health and mobility. However, there are still people who do not think they could benefit at all from exercise. These are people who cannot be bothered to stay fit and healthy because of whatever their personal circumstances, whether they are older adults, have sustained injuries or are depressed. Contrary to what they believe, exercise will actually do them a huge favor.

Older people in their Seventies

By the time most older people reach their seventies, they do not bother to get out of their chair and fail to see the point of exercise. Why should anyone exercise at seventy when there is no work to be done for the rest of the day? After all, they may think it is just time to sit and relax! Yet, actually, the importance of exercise cannot be any clearer when it comes to older people. At this point, older people need to take active steps in order to maintain their physical health. This could be as simple as using accessibility tools to increase their mobility around the house.

Those Who Have Experienced Falls and Infections

Because of their accident, they tend to go on an indefinite period of rest. This can become dangerous though, especially if it starts to become an excuse for lack of or failure to exercise. A lot of older people tend to give this excuse and feel weak after being treated for injuries. However, this general feeling of weakness will persist unless active steps you finally start exercising.

Those Who are Depressed and Socially Isolated

Wallowing in depression will not improve one’s condition. If anything, it will only make matters worse and result in the deterioration of one’s mobility. Extremely common especially among older people, depression can lead to a decline not only of one’s mental but also physical health. Ultimately, this will lead to the impairment and loss of muscle and an increased exposure to falls. Exercise may very well be a viable solution for depression.

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February 9, 2012

Boosting Brain Health and Mobility

Biking is a low impact form of exercise. Image Source: Public domain.

There are many ways to improve mobility, and while Barrier Free Architecturals is committed to improving the quality of life for seniors with mobility issues.

Boosting your brain health is just as important as maintaining your physical wellness. Both go a long way towards preventing illnesses and maintaining mobility among older adults.

Here are some tips that will help improve brain health and increase mobility.

1. Exercise

Believe it or not, exercise has a lot to do in keeping your brain young. As a matter of fact, study shows that exercise can reduce the risk of having dementia by 30 to 40%!  Older adults who are physically active also have lesser chances of Alzheimer’s disease.  This is possible because working out helps in reversing the natural shrinking of the hippocampus in the brain, which is responsible for memory functions.

This is why older adults should not think twice about sweating it up at least 150 minutes a week. Even 15 minutes of exercise thrice a week is enough to maintain the brain.

2. Resistance training

According to a study conducted by specialists at University of British Colombia, resistance training increases the levels of certain growth chemicals in the brain, thereby nourishing the nerve cells for stronger mental health. Of course, there are possible dangers for older adults attempting resistance training, so a visit with your physician is in order before taking on such an activity.

3. Try out new skills

It is important to challenge the brain with new activities that are not part of a regular routine. A group of UCLA researchers found that older adults who have little experience with the Internet experienced a surge in decision-making and reasoning after a week of trying out the Internet. In other words, engaging in mental activities one has not tried before strengthens mental health.

4. Improve your social life

Having a healthy social life also protects against dementia and improves one’s mental and emotional health. A study in the University of Michigan showed that the short-term memory of participants improved after a 10-minute conversation with another person.

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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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December 22, 2011

3 Ways to Deal with Immobility During the Winter Season

Winter scene. Image Source: Public domain.

For older adults, the holiday season means that the number of activities that they can undertake is significantly reduced. They can no longer walk around the neighborhood in the mornings as they used to, because of the dangers on the road. Although the mobility of older adults is lessened by the winter season, this doesn’t mean that they should isolate themselves and not make good use of all the free time they suddenly have. Here are a few ways to nurture your mind and body during the holidays.

Reconnect with your friends and family

Research shows that the number of older adults who are connected through the Internet has increased. You can use this time to understand the workings of the Internet—send emails, join a social network, or play online games. You can also use this time to phone you friends and relatives or write letters to your friends.

Sharpen your mind

As most seniors have found, education and intellectual growth certainly never stop in the school. If you’re eager to expand your knowledge on any matter that interests you, you might as well drop a call to your local library; most are willing to deliver materials to seniors who are not mobile.

You can also take classes from home, ranging from subjects like current events, health education, and literature. These are often inexpensive, so you don’t have to worry much about the expenses.

Strengthen your resistance

There’s all the more reason to exercise during the winter because of your lowered body resistance. There are plenty of home exercises that you ought to try.

Also, you must take advantage of delivery services for your essentials, including medicine and groceries. It’s important to stock up on medicine and food during the holiday season. If you’re family is coming over to spend the holidays with you, you might even want to look up some healthy home recipes that you can try!

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December 15, 2011

Tips to Prevent Falls and Accidents this Winter Season

Winter steps. Image source: Tellablog.

Last week we talked about important tips to make sure that your holiday season won’t be threatened by preventable fire. This week, you ought to know important safety tips in light of the winter season. Since winter poses an increased threat of falls, frostbite, car accidents and hypothermia, older adults should be extra careful this winter season.

According to the Centers for Disease Control and Prevention, older adults, those who are above 65 years old, have a 33% chance of suffering from falls every year. During winter, they also face the threat of hypothermia and frostbite than most age groups. For these reasons, older adults and their relatives must plan ahead.

Here are some important ways for older adults and people with disabilities to prepare themselves for the winter season, as suggested by the American Geriatrics Society’s Foundation for Health in Aging:

  1. Wearing non-skid sole boots is necessary when going out of the house. Older adults must also replace the rubber tip of their canes. In order to further prevent falls, it is important to stay out of sidewalks covered with snow.
  2. Knowing the symptoms of hypothermia will help in preventing it. Ashy or pale skin, having trouble breathing and walking, a slowed heart rate, a lingering tired feeling, confusion, and a general feeling of weakness. Whenever any of the following symptoms become apparent, one should immediately go back inside the house. Wearing multiple layers of clothing can help in protecting against hypothermia.
  3. Aside from wearing multiple layer of clothing, it is also important to cover every part of the body when going out in order to protect one’s self against frostbite. When any part of the body, particularly the fingers and the toes, starts to feel numb or hurt, go inside the house immediately or stay near a fireplace.
  4. In order to prevent car accidents, the American Geriatrics Society advises that older adults should always touch base with weather advisories and avoid icy roads. A first aid kit, shovel, water and snacks, and warm clothes should be prepared and easily accessible.
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October 26, 2011

Online Games and Socializing Can Lead to Graceful Aging

The popular online networking site Facebook. Image Credit: Facebook.com

A recent study entitled “The Fun Culture in Seniors’ Online Communities” from the Ben-Gurion University of the Negev’s Center for Multidisciplinary Research in Aging in Israel shows that even seniors love playing online games, online chatting, and having fun through the Internet.

The study by gerontologist professor Galit Nimrod looked at the connection between successful aging among seniors and Internet use. The research shows that “online fun” is the predominant activity of seniors when conducting online activities.

The research initially recognized the importance of physical activity, mental exertion, and socialization in successful aging. With these essential elements, Nimrod’s research aimed to identify the relevance of the Internet and online senior communities to socialization and mental activity of seniors.

Although “serious leisure” (such as volunteering or participating in community activities) remains as one of the most rewarding activities for the elderly, “casual leisure” activities are just as important and are in fact even more predominant among retirees. Examples of casual leisure activities include chatting and playing online games.

The study was conducted 50,000 posts from among six leading senior online communities. The posts were of an interesting variety of topics, such as cognitive, creative, and social online games. Jokes and anecdotes also turned up in the posts. In terms of interaction, seniors talked about a range of topics, such as politics, faith, sex, gender differences, aging, and even alcohol.

In terms of participation, most retirees took part in these activities on weekday afternoons. On weekends and other times of the day, their participation was not as frequent, probably because they take part in other social interactions and activities.

As for the level of participation, there are “regulars”, “occasional participants”, and “lurkers” among communities. Regulars are primarily those who engage in conversations, while “occasional participants” taken participant every so often.

And the result of engaging in online fun? According to the research, their involvement in online games among other online activities, leads to mental fitness, improved self-confidence, and a feeling of success. And more independence usually leads to better mobility!

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October 20, 2011

3 Causes of Falls You Should Watch Out For

Caution on stairs. Image Source: Stairssafety.com.au

We’ve talked about how senior citizens are more prone to experiencing falls that can lead to mobility issues and debilitating injury. Although regular checkups, balance training sessions and a balanced diet are essential to preventing such falls from occurring, falls may nonetheless occur in spite of such precautions.

In fact, there are three major causes of falls that many people often take for granted. Because of the failure to take note of these causes, many preventable accidents have already taken place.

Cause #1: Shoes

Before leaving the house, checking to make sure that the shoe laces are tried properly is important. The sole of the shoes is another important concern: they must be of rough material, so as to have better traction while walking. Adding traction strips to the soles can easily be done by a shoe repairman, in order to make the shoes safe for walking.

Cause #2: Pets

Pets are certainly man’s best friend, but not if they can cause accidents to the elderly. Pet dogs and cats can get in the walking path of the elderly, causing the latter to trip over. Also, since pets of the elderly are usually quite old themselves, they may be a bit sluggish and slow, which means that the elderly will have to adjust to their pace and increase the likelihood of falls.

Making sure that the pets are kept under careful watch is a good way of preventing falls from happening. Another solution is to place the pets at a certain distance from older adults whenever they cannot be properly watched for.

Cause #3: Drugs and Medications

Taking drugs and sedatives often causes balance problems that can lead to an increased risk of falls. Depressants, sedatives, and benzodiazepines are usually factors that can lead to disorientation. Taking drugs simultaneously is another risk factor for falls.

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October 11, 2011

The Secret to Aging Gracefully

Keeping social is a good way to age gracefully. Image Source: Public Domain.

It is when retirement comes that people realize how much vacant time. With this newfound sense of freedom, most older adults tend to feel a sense of emptiness and even depression. Instead of falling prey to such negative emotions, there are several helpful ways that can help senior live their lives to the fullest and age gracefully and successfully.

1. Be involved in a community.

Time and again, belonging in a community cultivates a sense of belongingness and contentment. The same goes for older people who belong in a community of whatever form—from one’s retirement community, worship group, book readers’ club, social club, or neighborhood association. Belonging to any community or group with people of varied ages working towards a common goal is proven to be an essential ingredient to successful aging.

2. Maintain a positive attitude.

Instead of worrying about your problems and how to solve them, why don’t you maintain a positive outlook in life and believe that these problems will eventually resolve themselves favorably? And while you’re at it, you might as well forgive yourself for any misgivings or shortcomings you’ve had in the past.

3. Ask for help.

It’s perfectly fine to ask help when you need it. There will always be tasks that anyone will not be able to do by himself or herself, and that includes tasks that senior adults are incapable of performing. In such cases, don’t be afraid to ask for help. Other people would surely be more than willing to help.

4. Constantly connect and re-connect people in your life.

Maybe it’s time to talk to that long lost best friend from grade school? Or perhaps it’s finally time to settle the differences with a friend with whom you have a sour relationship? This is the best time to cultivate relationships and get closer to the people who used to be important to you.

These secrets are by no means exclusive to aging gracefully. What are your secrets to successful aging?

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September 7, 2011

Falls in Older Adults are Common and Preventable

Preventing Falls. Image Source: American Association of Orthopaedic Surgeons.

A recent study published on the Family Practice News website suggests that falls are the main cause of debilitating injury and mobility issues in older adults. This is particularly true for senior citizens aged 75 and older, as well as for older adults who have balance issues, difficulty getting out of a seated position, or who have fallen within the prior year, which can increase the risk of a future fall by four times.

According to the article, approximately 30% of U.S. adults in the 65 plus age range will experience a fall within the next year. This number rises sharply for adults aged 80 and up – 50% of whom are expected to experience a fall within the next twelve months time.

How to Reduce the Risk of Falling

Regular checkups, a balanced diet and an exercise regimen that includes balance training (such as moderate weight lifting, yoga, swimming or tai chi) can help combat balance-related issues and complications. Strength training is also incredibly important, as muscle weakness is shown to quadruple the risk of falling.

A Cochrane Review of controlled trials with 55,303 participants outlines 111 exercises and interventions that can greatly reduce the risk of falling. These exercises consist of strength, balance, flexibility, and endurance training.

The review also suggests that wearing hip protectors can provide some significant benefit to older adults who are in institutional care but will have little benefit for those who are still living independently.

Older adults who may be at risk of falling can have a falls evaluation conducted by a physician. Part of this process includes a cardiovascular examination, medication review, neurological examination, as well as an assessment of cognitive impairment. A physician will assess a patient’s gait and look for balance and mobility issues, in addition to muscle weakness, visual impairment and home hazards (steep stairs, loose railings, etc) that might facilitate a fall. Click here to read the entire article from Family Practice News.

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