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October 16, 2012

Video Games can Help Improve Mobility
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Nintendo Wii Balance Board. Image Credit: Nintendo.

With the increasing number of falls and reduced mobility

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associated with advanced age, researchers have not stopped looking for appropriate prevention measures. After all, these falls often lead to serious injury and decreased productivity from an otherwise important segment of the population. This time, research from Queen’s University Belfast, led by Professor Cathy Craig, in conjunction with the Trinity College Dublin, shows another perspective to reducing the risk of falls: playing video games
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.

According to the research, playing specially developed video games with the Nintendo Wii Balance Board can improve older people’s gait and balance.

The video games also provide an avenue for bridging the gap between two generations on the opposite side of the age meter: the young people and the older people. Professor Craig has quoted that “this is a nice example of how older and young people can play together for better health.”

The Balance Board is a stable board composed of scales, on which the older people are supposed to stand on. The board has built-in sensors wired into it, in order to detect the shifting of weight by older people. The goal is to move objects within the game by shifting their weight around. In one game, the player is supposed to move their weight in the balance board in order to catch apples falling off the tree.

The researchers say the game improves mobility largely because players don not consciously think of their balance while playing the game, being deeply engrossed and focused on the goals.

At the moment, the games are not commercially available but were only developed for the experiment. Asked why it is better at improving mobility than other commercially available Wii games, Professor Craig said, “we looked at the games that were already commercially available but they didn’t map the player’s movements in the way we needed.”

In the research, 40 older adults participated in 10 sessions of playing the Wii balance board for a period of over 3 to 4 months. The results showed a remarkable 15% improvement in balance.

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September 5, 2012

Balance Exercises
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In order to improve declining balance, identifying the root cause is necessary. There are several reasons for impaired balance among older adults. Among the major causes are poor vision, poor posture, inability to walk property or to tend to podiatric problems while walking, or even dizziness caused by certain medications.

With the proper balance exercises, older adults can regain their confidence, maintain their balance, and prevent falls. The ultimately payoff or reward is independence.

While nearly all types of activity that involves the movement of your feet are helpful in maintaining balance, there are specific balance exercises that can help in your routine. Naturally, make sure you get your doctor’s consent before undertaking any of these balance exercises for older adults

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.

1. Weight Shifts

Weight shifts start with standing with your hip-width apart, with the weight equally distributed on both legs. After this, shift your weight to the right side while lifting your left foot off the floor. Hold that position for 30 seconds. Carefully return to normal position, and repeat on the other side by lifting your right foot and shifting your weight to the left side. Increase the number of repetitions over an extended period of time.

2. Single-Leg Balance

Assume a standing position, where your feet are hip-width apart, with the weight equally on both legs and the hands on the hips. Lift the left leg off the floor, and bend it to the back. Hold the position for up to 30 seconds until you return to the usual position. Repeat the procedure, this time lifting the right leg off the floor and concentrating the weight on the left side.

3. Biceps Curls

Contrary to what most people think, this anaerobic activity helps maintain one’s balance. As w ith the previous exercises, start by standing with the feet hip-width apart. Lift the dumbbell in the left hand with the palm facing upward. Simultaneously, lift the right leg backward to the knee. Hold this for the 30 seconds, return to standing position, and repeat on the other side.

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August 9, 2012

Older Adult Driving Tips
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Blurred vision. Image Credit: Public domain.

Driving is one of the most important indicators of mobility

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among older adults. A study by the US Department of Transportation
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, “Safe Mobility for a Maturing Society: Challenges and Opportunities” shows that older adults continue to reside in the same homes before their retirement and that they still lead active lives; they are highly dependent on their cars for transportation and are more responsible regarding safety belt usage. But although older drivers are more aware and concerned about their safety, the fatality rate of older divers are still quite high—as high, in fact, as teen drivers.

The fatality rate may be blamed on the fact that older adults are more prone to sustain trauma to their organs because of age and other health conditions. This does not mean, however, that older adults should give up driving. The best that can be done is to reduce risks that lead to fatalities and observe safe driving practices. The report points out certain tips for safe driving

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among older adults:

1. Understand that Aging Affects Driving

The biggest mistake is for you to assume that driving has no effect on your driving skills. Aging brings about decreased vision and hearing impairment among a few effects. Recognize these natural effects, listen to your doctor and seek help before driving.

2. Do Not Ignore the Red Flags

If you have experienced  ‘close calls’ while driving, like almost crashing onto post or having your car sustain dents and scrapes on a regular basis, that is a serious sign that you as a driver have limitation.

3. Schedule Regular Checkups

To observe maximum safety on the road, visit your doctor often to get your vision and hearing check regularly—once a year or every six months should be sufficient. Also, before driving, make sure you are well-rested and that you’ve slept enough.

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July 26, 2012

Resistance Training Can Improve Both Cognitive and Physical Health
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Resistance Training Exercises. Image Source: Promote Health and Fitness.

Cognitive decline is one of the primary manifestations of immobility. Without a sound mind, a physically healthy body cannot possibly perform its functions. Fortunately, there is a way to address both cognitive issues and physical health in one activity: resistance training

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According to four clinical trials presented in the Alzhemeir’s Association International Conference

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in Vancouver last week, there are particular exercises that can reduce the risk of cognitive impairment and dementia in older adults. More importantly, it will improve one’s physical health. With both in top condition, optimum mobility can be achieved.

Previous studies have positively linked aerobic activity, especially walking, to cognitive health. The latest study by Dr William Theis, the Chief Medical and Scientific Officer of the Association, points to resistance training as a valuable tool to combat mobility risks and Alzheimer’s.

One study was conducted by PhD student Lindsay Nagamatsu of the University of British Columbia in Vancouver, Canada and her colleagues using the Exercise for Cognition and Everyday Living, or EXCEL

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.

The researchers compared the effects of resistance training (weight lifting) twice a week and aerobic training (walking) twice a week on cognitive function among women who are 70 to 80 years old. Both exercises were coupled with balance and tone exercises.

The 6-month controlled trial study results showed that the resistance training group demonstrated significant improvement on the Stroop test. This is a test that measures selective attention and conflict resolution. Resistance training also results into functional changes in regions in the brain, particularly parts involved in memory work. The aerobic training group, on the other hand, showed no similar improvement.

The resistance training group likewise showed improvement in the Rey Auditory Visual Learning Test

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. The aerobic training group showed improvement as well, but on a different type of memory.

This study shows that contrary to popular belief, lifting weights is not a pointless exercise among older adults. Even simple tasks of training resistance by simple daily tasks such as Barrier Free Architectural products

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may lead to better prevention of immobility.

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July 13, 2012

National Safety Council Provides 5 Tips to Prevent Trips and Falls
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According to a research by the National Safety Council

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, falls are the leading cause of unintentional injuries
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in the US. In fact, more than 8.7 million emergency visits are caused by such. The Centers for Disease Control and Prevention (CDC) published an equally alarming statistic regarding falls, this involving older adults. According to CDC, 1 in 3 older adult at least 65 years old suffer from falls. These vary from moderate to severe cases, such as head traumas and hip fractures.

That is definitely cause for alarm, as last 2008, 19,700 older people died from falls. The death rates caused by falls have steeply risen during the past decade. In the same year, 82% of deaths among older adults were caused by falls.

During the Preventing Slips, Trips and Falls post week last June 17, the National Safety Council provided helpful information as to how to avoid slips and falls:

1. Make sure the floors and stairs are clean and free clutter. In addition, they must not be non-skid and must be wide enough for older adults and people with mobility issue to walk through.

2. Excellent lighting both indoors and on the outdoors is another factor that can prevent injuries and falls. Most older adults have vision problems and therefore makes it necessary for the places they frequent to have more than adequate lighting.

3. Electrical cords must be kept out of the walkway. These cords that often get in the way cause older adults to slip.

4. Spills and stains must be cleaned immediately. Stepping on them is the next most common cause of falls. Even if the dry out, these spills can still cause falls.

5. Footwear is not given the emphasis it requires. Because of poor or worn out footwear, older adults become more susceptible falls. This can easily be solved by purchasing non-skid footwear.

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June 1, 2012

Older Adults Must Have a Combination of Cardiovascular & Leg-Strengthening Exercises
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Older Adults Must Have a Combination of Cardiovascular and Leg-Strengthening Exercises

Part of the natural ageing process is a gradual decline in mobility. Older people

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already know that exercise is essential to maintain their independence; unfortunately, most of them don’t know which exercises can address their health issues
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.

Cardiovascular exercises can boost the heart rate

This type of exercise is perhaps the most popular type of exercise amongst older adults. By performing cardiovascular exercises, one prevents the risk of suffering heart problems, chronic obstructive pulmonary disease, and asthma.

Walking is the easiest type of cardiovascular exercise among older adults, especially those who have been inactive for quite a while. However, there are two other types of cardiovascular exercises that are advised by therapists and physicians for older adults: swimming and cycling. Swimming, although not popular among older people, utilizes all the muscle groups including the arms, trunk, legs, and most importantly, the heart. Cycling, on the other hand, can be done by older adults even as they rehabilitate a leg injury.

Cardiovascular exercises also help build up a person’s endurance. Most older adults undergo at least 30 minutes of cardiovascular exercise easily even by just walking everyday.

Strengthening exercises protect the back

While most older adults focus their efforts on cardiovascular exercises, they often forget about another type of exercise that could help prevent falls: leg-strengthening and balance exercises. These types of exercises are crucial to help strengthen the bones and prevent the symptoms of arthritis and osteoporosis.

There is also research to suggest that this type of exercise can help prevent two common illnesses among older adults: vascular dementia and Alzheimer’s disease.

A healthy diet can make for a better life

Although exercise is important to protect the heart and the back, it is not the only measure of protection that older adults have to observe. A healthy and balanced diet, along with the avoidance of unhealthy habits like smoking and drinking alcohol, is important to protect one’s self from health scares prevalent among older people.

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May 11, 2012

Prevention and Treatment of Hip Fracture for Full Mobility
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Walking cane. Image Credit: Fonquebure via Wikipedia.

Hip fracture is one of the most common disabilities among the elderly. Its gravity ranges from immobility or even death. After one reaches 50 years old, the risk of having hip fracture increases. Without rehabilitation and proper guidance, hip fracture can easily lead to immobility. Prevention, treatment and support are three central aspects that can address the problem of hip fractures

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.

In terms of prevention, the American Academy of Orthopedic Surgeons

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identify the reasons why hip fractures are quite common: the weakening of the bone system around the area and the impact sustained from a fall. Prevention of osteoporosis, including measures such as building stronger bones and having a healthy lifestyle as early as awareness sets in, is a great way to prevent hip fractures as well.

According to the National Osteoporosis Foundation

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, there are five ways to keep one’s bones healthy, prevent hip fractures, and ensure mobility
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well into old age:

1. Having a healthy dose of calcium and vitamin D in the form of supplements and in one’s daily food diet will help strengthen the bones.

2. Exercises, particular weight-bearing exercises, enhance not only one’s mobility but also the bone system.

3. Smoking and excessive alcohol are two ill habits that results in the weakening and intoxication of several body organs, including one’s bones.

4. Equipping one’s self with knowledge regarding bone health is an important element in prevention of falls and hip fractures. A consultation with one’s healthcare provider is needed for this.

5. To know the current state of your bone health, taking a bone density and taking the appropriate medication at this point is a good preventive mechanism.

If a hip injury does occur, one should approach a professional therapist in order to undergo the latest hip fracture rehabilitation programs, focused on improving one’s mobility and recovery. There are several centers that offer licensed and professional therapists specializing in regaining mobility after a hip fracture.

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March 20, 2012

Driving Tips for Older Adults
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Driving. Image Source: Nutrition Complete.

It is a fact that there have never been more older adults above 65 who are driving on the road. Because the Baby Boom Generation is now well on its way to their 60s, there will be even more older adult drivers

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in a few years.

A recent report entitled “Keeping Baby Boomers Mobile: Preserving Mobility and Safety for Older Americans

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” by the Transportation Research Board
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showed that despite the overall decline in motorist accidents, older adults who drive still face the risk of traffic fatalities. In fact, in 2010, 5,750 motor accidents involved at least one driver over 65 as the casualty.

By 2025, the report states that 1 in 5 drivers will be over 65. It goes without saying that mobility for older adults when driving has never been more important. Mobility of older adults is essential when it comes to preventing motorist accidents.

In fact, older adult drivers themselves have some important suggestions in mind to help fellow drivers their age be extra safe on the road:

Keep yourself in good health.

While it is important to be in good health not just for the sake of driving but for overall health and wellness, it is still necessary to keep in mind that older adults should never drive on a day when they are not feeling well.

Ask your doctor about your medications.

Certain medications have side effects such as blurry sight, dizziness and lack of focus. These do not sit well with driving at all. You may have a difficulty pointing out which medication cause certain reactions, so it is best to go to your doctor for guidance.

Do not let pride get in the way.

Instead of refusing your daughter from driving to your destination, you let her take the wheel on days when you are not well. Also, if you’re not in as good a health as before, you should let your pride take the backseat for the sake of your health, and tone down on the driving.

Barrier Free

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believes in improving the quality of life for seniors and people with disabilities, at home and work, and everywhere in between (including the roads).

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February 28, 2012

Five Bathroom Safety Tips
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Large fold up seat with grips (Model 447/BS). Image Source: Barrier Free Architecturals.

According to the Centers for Disease Control and Prevention

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, one in three older adults above 65 years experience falls each year. Older adults who live independently have a higher risk of suffering from preventable falls, particularly in the bathroom. As most bathrooms have sharp edges and slippery floors, certain precautions have to be taken in order to ensure bathroom safety.

Here are five precautions that older adults can take in order to prevent falls in the bathroom:

1. Install grab bars

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on the bathroom walls and showers.
These grab bars must be securely installed so as to ensure that they can support the weight of the older adults. Placing a grab bar by the tub is also a good idea, to facilitate standing up and sitting down.

2. Place a shower chair

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Balance is a challenge that a shower chair can easily fix. Place the shower chair in the shower area or beside the tub.

3. Use handheld shower wands than conventional shower heads.
An excellent tool that can be used alongside the shower chair, handheld shower wands are much better than shower heads placed on the wall. Not only can they be used for hard-to-reach parts of the body, they are also easy to manipulate.

4. Always check the water heater settings.
This is a common problem that unfortunately still persists, and yet the solution is simple enough: check the water heater setting before having them used. Although the heater settings may be permanently set, it is smart to double-check before using them.

5. Replace faucet handles.
Faucet handles that have to be turned can be difficult to operate on, especially if used with arthritic hands. This calls for a change of the faucet handles into those that are easier and fit for less mobile older adults and senior citizens.

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February 16, 2012

Three Categories of People Who Could Use Some Exercise
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Depressed women. Image Source: Public domain.

It is no big secret that exercise is the key to physical health and mobility

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. 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

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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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