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.

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.

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.

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.

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.

In this season of festivities, a lot of people, especially the elderly, tend to forget essential safety precautions and tips to prevent untoward incidents. One of these is burglary prevention. When the family comes together for the holidays, keeping the house safe from burglars must be the foremost concern. Unfortunately, this is also easily forgotten. You should know better and keep these tips, especially fit for those with disabilities and the elderly, in mind.

1. Shut all doors and windows tightly and make sure that the locks are fastened. Most burglaries are caused by an open window or door—which is practically an open invitation to rob the house.
2. Install deadbolt locks on the doors, with at least a one-inch throw and a reinforced strike plate. Don’t forget to install window locks on your windows as this is a common way by which burglars get into houses.
3. To keep sliding doors secure, use a rod and place it in the track. You can also use vertical bolts to prevent burglars from lifting the doors.
4. For the elderly with an attached garage, don’t forget to lock the door that connects to the main house. The automatic garage door mechanism works fine, but it’s always helpful to double-check.
5. Most older people have doors or flaps for dogs and cats to entry.  Make sure the little door or flap has security features, especially if you’re leaving for an extended period of time.
6. Having a well-lit house, even when you’re away or already sleeping, is one way to keep thieves away. There’re low-cost lighting options that you can use for this.
7. Giving the illusion that someone’s home is another way to prevent burglars from entering the house. You can do this by turning on the radio or lighting a particular room in the house.

Happy New Year from everyone at Barrier Free Architecturals!

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!

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.

The holiday season is characterized by entertainment, decorating, and a whole lot of celebration. But this doesn’t mean that you can forget all about safety.  The Merrimack Fire Rescue has a number of holiday safety tips to make sure older adults have both fun and safety during the holidays.

According to the Merrimack Fire Rescue, from 2003 to 2007, around 15,300 homes caught fire because of candles. An estimated amount of $450 million worth of property was damaged. There were an average number of 1,290 civil injured and 170 civilian deaths within such period. 4 out of 10 homes that caught fire started in the kitchen, with around half of all home fires occurring in December, January and February.

With these alarming statistics, careful preparation during Christmas is indeed necessary. Here are some important safety tips during the holiday season.

1. When decorating the home, choose holiday decorations that are flame-retardant and flame-resistant.

2. Put lit candles away from things that can easily catch fire. In fact, it would be helpful to avoid candles altogether, as they are the major cause of structure fires.

3. Check the label of the Christmas lights—make sure that they’re fit for either indoor or outdoor use. This is a mistake that often leads to fires.

4. Don’t use nails when hanging the Christmas lights, to prevent the cords from being damaged. Instead use clips to fasten the cords.

5.  When cooking, stay in the kitchen and don’t do anything else.

6. Make sure that your smoke alarms and carbon monoxide detectors are working. Tell the guests briefly about the home fire escape plan before jumping straight into the merrymaking.

7. When choosing a Christmas tree, choose one with fresh, green needles. Make sure it doesn’t easily fall off.

8. Keep the Christmas tree away from any source of fire.

9. Put the candles in study candle holders. Avoid placing them in areas where people sleep.

10. Blow all the candles before going out or after ending the party.

Pillars of Age Friendly Cities. Image Credit: World Health Organisation.

As more older adults and people with disabilities meet accidents on the sidewalks, curbs, and roads each year, city planners across Canada have finally teamed up with health researchers in a symposium that could finally turn things for the better. The symposium addressed how the physical and social environment affects mobility. Among the attendees were civic planners, elected officials, senior citizens, civic planners, and experts from varying disciplines (ranging from the social sciences to physiotherapy).

The city planners won’t have to start from scratch. After all, the World Health Organization has already devised the Age-Friendly Cities project—a large-scale development project that provides perspectives and suggestions that aim to improve healthy aging in communities. Another guide has been created by the Public Health Agency of Canada. The guide contains a checklist and several pieces of advice of healthy-aging essentials for buildings, housing, transportation, and mobility.

A research team is already planning to conduct a telephone survey to provide information on the current states of age-friendly structures in Canada. Hopefully, the impressions and data gathered from the 350 households to be surveyed will jumpstart the goal of providing better structures for older adults and people with disabilities.

The first important step is to improve the sidewalks. After all, sidewalks that are smooth, crack-free, and clear of dried leaves and snow will ensure that older adults can walk freely without the danger of falls. People in wheelchairs can also benefit from sidewalks that are smooth and stable.

The quality of lighting and curb ramps is another thing that city planners should look into. Benches should also be strategically placed between intervals in the sidewalks. Older adults will have an easier time finding a way to rest during their walks.

Finding user-friendly washrooms in public places, and providing maximum security are also two essential features that will definitely make cities across Canada better to live in.

By finally making changes in these aspects and more, living in Canada will definitely be better for older adults and people with disabilities.