Balance exercises for seniors.

  As we age we become more prone to the slings and arrows of getting older. I know, it's a dang shame but there are things that we can do to at least keep our ability to stay mobile as much as possible.  One way is to do balance exercises that will not only keep you on your toes so to speak, but sharpen the reflexes.  As an active 76-year-old, I ought to know. Ever since 60 when became the new 40 I've been trying to stay current.  As much as I can.

Here are some balance exercises for seniors that you can try at home:

1. Single leg stance: Stand behind a sturdy chair and hold on to the back of it. Lift up your right foot and balance on your left foot for 20 seconds, then switch legs 1.
2. Hip abduction: Stand behind a sturdy chair and hold on to the back of it. Swing your leg out to the side 10 times, then change legs 1.
3. Tandem stance: Stand behind a sturdy chair and hold on to the back of it. Place one foot in front of the other and hold for 20 seconds, then change feet 1.
4. Hip extension: Stand behind a sturdy chair and hold on to the back of it. Keep your leg straight and bring it back 10 times, then change legs 1.
5. Toe taps: Stand behind a sturdy chair and hold on to the back of it. Tap your foot in different directions (front, side, back, across) and follow the instructions 1.
6. Squats: Stand behind a sturdy chair and hold on to the back of it. Hinge at the hips and sit back 10 times 1.
7. Marching: Stand behind a sturdy chair and hold on to the back of it. Move your arms and legs on the spot for 30 seconds 1.

  It’s important to warm up before doing the workout, to hold on to a chair if needed, and to challenge oneself by reducing the hand support. Repeat the workout regularly to improve balance and strength 123.

I hope this helps!

Stay Healthy

M.N.Curry

Doctor + Issues + Communicating -or- Do you understand the words that is coming out my mouth?

 

  Effective communication with your doctor is crucial to ensure that you receive the best possible care. Here are some tips to help you communicate effectively with your doctor:

1. Be organized: Doctors are busy, so you must know how to get the most out of your visit.

2.    Be assertive: There is virtually nothing more important than your health. Just as you would not buy a car without asking questions, don’t be afraid to ask your doctor questions. If your concerns are not addressed to your satisfaction, be assertive. Let your doctor know that you still have questions and ask if an additional appointment can be set up, whether the appointment can be extended, or if other staff members can address your questions.

3. Be understanding: Balance assertiveness with respect and understanding. Although it’s important to let your doctor know your needs or if you are dissatisfied, it’s equally important to voice appreciation for the positive aspects of your communication and treatment. Remember that many of your questions can be addressed by a nurse, a social worker, or the staff at the Patient and Family Cancer Support Center.

4. Know how to keep in touch: Before you leave, find out the best way to keep in touch between office visits, whether through the nurse, via email, or by leaving messages at the front desk.

  These tips help you communicate effectively with your doctor. Remember, your doctor is there to help you, so don’t be afraid to ask questions and voice your concerns. Good luck! 😊

Stay Healthy

M.N.Curry

The Benefits of Bicycling for Seniors

   Cycling is a great way for seniors to stay active and healthy. According to a WebMD article, cycling is an excellent endurance exercise that can help prevent diabetes, colon cancer, breast cancer, and heart disease. It can also help treat arthritis by keeping your weight in check and strengthening the muscles around your joints. Cycling can also improve your mood and memory by increasing blood flow to your brain.  

If you’re new to cycling, it’s important to start slowly 

Beginners: Start with 10-15 minutes per session, 2-3 times weekly. Gradually increase the duration to work up to 30 minutes per session.

Intermediate: Aim for 30-45 minutes per session, 3-4 times per week. It can increase to 60 minutes as possible.

Advanced: 45-60 minutes per session, 4-5 times per week is ideal. More experienced riders may aim for 60-90 minutes.

  It’s important to start slowly and build up your strength. If you’re new to cycling, you should also make sure you have the right bike for you. Forbes Health has a great article on how to choose the best bikes for seniors 1.

  Remember to consult with your doctor before starting any new exercise routine. Happy cycling! 🚴‍♀️🚴‍♂️

Stay Healthy

M.N.Curry