Better Health 25 Eng

More documents

Recommendations

Info

ACTIVE AT EVERY AGE Exercise is the key to healthier retirement years Seniors who exercise can look forward to the rewards of active living: longer, healthier lives and fewer threats of serious illness. Retirement is supposed to be the beginning of a more carefree stage of life, as the responsibilities of career and raising children give way to freedom and free time to pursue favorite hobbies, travel to new places and devotion to grandchildren. But retirement reality often turns out quite different; many seniors spend more time with their doctors than their grandkids as they deal with frequent health problems, bouts of depression or declining cognitive abilities. While most people have gotten the message about the numerous health benefits of regular exercise, not everyone takes the message seriously enough to give up their sedentary ways. Seniors have as much to gain from exercise as any age group, but they can be tough to convince, and they have more reasons and excuses, legitimate and otherwise, for not exercising – difficulty walking, feeling tired, stiffness of the joints, aches and pains, to name a few. Staying mobile According to Dr. Suthee Siriwechdaruk, a board certified specialist in physical medicine and rehabilitation at Bumrungrad, exercise is a proven way to strengthen disease prevention, promote healing and slow or reverse damage brought on by the aging process and other causes. Though they may have the most to gain from physical activity, seniors often require more of a push to exercise as their physical condition may be less than optimal. “Senior adults may need some encouragement to become motivated to start exercising,” says Dr. Suthee. “Helping them understand the benefits of exercise and the risks of inactivity is enough motivation for many seniors to make the difference. Having reduced mobility doesn’t mean you can’t exercise – it’s a good reminder of the need to exercise so you can pursue a happier, healthier senior life with the freedom to go where you want and take part in activities that make you happy.” Our body’s mobility during our senior years “ Seniors should include exercises targeting different areas of the body, and be sure their exercise routine is ‘slow but consistent’ and ‘low resistance’.” Dr. Suthee Siriwechdaruk can be affected by a number of factors: the aging process; chronic diseases such as diabetes that lead to artery damage, impaired vision, inflam- mation of bones and joints; muscle weakness or muscle atrophy due to nutritional deficiencies and lack of exercise; and balance and coordination problems including feinting spells, dizziness and disorientation that are more likely to affect stroke victims and those with Parkinson’s or other diseases. Dr. Suthee stresses that exercise should be considered a necessity instead of something optional. “Exercise is a must because it provides so many health benefits,” he says. “For seniors, exercise increases joint mobility, builds muscle strength, improves balance and coordination, and boosts heart and lung function. Seniors with joint stiffness can quickly see results from specific joint exercises. Regular aerobic exercise helps diabetes patients burn calories more efficiently and lowers the amount of sugar and fat in the blood. Some diabetic seniors achieve such dramatic results from exercise that their disease can be managed without the need for medication.”
Senior-suitable exercises The right types of exercise for younger adults aren’t necessarily appropriate for seniors, especially those being treated for certain medical conditions. “It’s important that seniors avoid high-resistance and high-intensity exercises,” Dr. Suthee advises. “I always recommend my senior patients include exercises targeting different areas of the body, and be sure their exercise routine is ‘slow but consistent’ and ‘low resistance’.” Following are some of the best, most comprehensive exercises to boost senior body performance and improve overall health and fitness: Increased joint mobility. Range-of-motion exercises can be performed by moving each joint through its full range of motion. For example, for shoulder mobility, slowly raise one arm above the head as high as possible; repeat five to ten times for each shoulder. Stronger muscles. Resistance training strengthens the core muscles involved in body movement. These include leg, hip and back muscles. Light weightlifting, push-ups done against a wall, and hand- and leg-raisers are all effective muscle builders for seniors. Exercise exertion: Is your workout too intense? Exercise is fundamental to healthier living. But pushing yourself too hard or for too long can turn a good thing into something harmful, especially for senior adults. One way to measure your level of exercise exertion is to use the Borg Rating of Perceived Exertion (RPE). The Borg Scale assigns a numerical value from 6 to 20, as detailed below, based on the physical sensations a person feels during exercise. Perceived Exertion Score Exercise intensity Physical sensations Target Heart Rate 6-7 8-9 10-11 No exertion at all Very light exertion Light exertion How you feel when lying in bed, watching TV, or relaxing in a comfortable chair. Little or no effort. 60% of maximum heart rate 12-13 Moderate/Medium exertion Feels like you can exercise for hours, easy to breathe and to speak. 14-15 Hard / Heavy exertion Feels energetic enough to exercise for hours, breathes heavily, can only carry on brief conversation. 16-17 Very strenuous exertion Discomfort, very difficult to maintain exercise intensity, barely able to breathe or speak. 60% of maximum heart rate 70% of maximum heart rate 80% of maximum heart rate 18-20 Extremely hard to maximum exertion Feels almost impossible to keep exercising, feels completely out of breath. You are exercising dangerously hard. 90% of maximum heart rate DANGER! DO NOT EXERCISE AT THIS LEVEL OF INTENSITY! REMINDER: For seniors planning to check their exercise intensity using the Borg Scale, it’s important that workout intensity be maintained within the “Moderate/Medium exertion” or “Hard/Heavy exertion” ranges, i.e. within a rating range of 12 to 15.
Page 2 and 3: p2 Ad Heathy Max
Page 4 and 5: HEALTHY AGING Aging without disease
Page 6 and 7: Calcium supplements can offset some
Page 10 and 11: Better flexibility and balance. Exe
Page 12 and 13: M.D. FOCUS Get to know our doctors
Page 14 and 15: p14 Ad BH
Page 16 and 17: the presence of certain diseases kn
Page 18 and 19: Q & A The aging process is a cataly
Page 20 and 21: HEALTH BRIEFS Damaging duo of diabe
Page 22 and 23: 22
Page 24: p24 Ad Arrow Bedding

Better Health 25 Eng

Create successful ePaper yourself

Delete template?

Save as template?