The Total Body Benefit of Walking

  As a bonified senior citizen and an avid walker, I can attest to the benefits of going on those daily walks.  Walking, for me at least, clears the cobwebs from my mind helps to put my thoughts into perspective, and clears the way for problem-solving.  Below are some things that you'll receive in the form of benefits from walking.  You're Never Too Old!

1. Maintain a Healthy Weight and Lose Body Fat: Walking helps burn calories and maintain a healthy weight. It’s a gentle yet effective way to manage body fat levels.

2. Heart Health: Regular brisk walking contributes to cardiovascular fitness. It strengthens the heart, improves blood circulation, and reduces the risk of heart disease and stroke.

3. Muscle Strength and Flexibility: Walking engages various muscle groups, enhancing strength and flexibility. It’s particularly beneficial for maintaining strong leg muscles and improving overall mobility.

4. Fall Prevention: Walking helps improve balance and coordination, reducing the risk of falls. Strong leg muscles and better stability contribute to fall prevention.

5. Bone Health: Weight-bearing activities like walking stimulate bone density, crucial for preventing osteoporosis and maintaining healthy bones.

6. Mental Well-Being: Walking outdoors provides fresh air, sunlight, and a change of scenery. It can alleviate anxiety, depression, and stress, promoting better mental health.

7. Social Interaction: Walking with friends, family, or in group settings fosters social connections. It’s an opportunity to engage in conversations and build relationships.

8. Improved Sleep: Regular physical activity, including walking, positively impacts sleep quality. Seniors who walk tend to experience better sleep patterns.

9. Boosted Immune System: Staying active supports immune function. Walking helps keep the immune system robust and ready to defend against illnesses.

10. Interval Training: Alternating brisk and leisurely walking (interval training) offers additional benefits. It improves cardiovascular fitness and burns more calories than regular walking.

Remember, good posture and purposeful movements are essential during your walks. Keep your head up, swing your arms freely, and maintain a smooth stride from heel to toe. Get fitted for a good walking shoe it makes a big difference.

Stay Healthy

M.N.Curry

tutera.com4hsph.harvard.edu5thecaregiverspace.org

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Do You Hear What I Hear: Tinnitus

 

  Tinnitus is when a person hears a ringing sound in the ear without any external source.  It is normally not a serious condition and goes away with treatment.  Some of the symptoms are, singing in the ear without an external source, whoosing sound that matches the heartbeat, ringing in the ear, and clicking noise.

  Age-related hearing loss is the most common cause of tinnitus in seniors.  Other causes are blood vessel damage in the brain near the ear, high blood pressure or overactive thyroid, and tumors in the head or neck near the ear.  Other factors could be involved,  so here is when a physician needs to be seen.

  Tinnitus can lead to sleep issues, fatigue, stress, difficulty concentrating, cardiovascular problems, problems with your memory, depression, and stroke.  There is medication available that can help. If you experience severe or persistent symptoms it's time to get a consultation.

Stay Healthy

M.N.Curry

Dem Dry Bones; How to Maintain Bone Health

  Originally this song was written around 1928 by brothers James and Rosomond Johnson.  It tells the story of how Ezekial (37:1-14) visits the Valley of Dry Bones and prophesies that the dead will one day rise again at the command of the Lord and walk around.  If you feel the urge to get up off that couch and do a little walking around yourself you can call it - exercise.

  Maintaining bone density is crucial for seniors to prevent fractures and other bone-related issues. Here are some tips to increase bone density naturally:

1. Consume calcium-rich foods: Calcium is essential for bone health. Foods such as milk, cheese, yogurt, and leafy greens are great sources of calcium 1.

2. Get enough vitamin D: Vitamin D helps the body absorb calcium. Sunlight is a natural source of vitamin D, but it can also be found in foods such as fatty fish, egg yolks, and fortified cereals 1.

3. Exercise regularly: Weight-bearing exercises such as walking, jogging, and weightlifting can help increase bone density 234.

4. Avoid smoking and excessive drinking: Smoking and excessive alcohol consumption can lead to bone loss and increase the risk of fractures 2.

5. Consult a doctor: If you’re concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor. He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss 1.

Stay Healthy

M.N.Curry

New topic

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