Since many seniors are trying to improve their health, more and more people are starting to use exercise programs to improve health and fight heart disease. A healthy heart involves exercise. You do not have to do strenuous exercises to benefit from an exercise program. Simple cardiovascular and aerobic exercises will be beneficial. Below is a list of tips and warnings for all seniors who are exercising for a healthy heart.

Before starting any exercise program, Phoenix Senior Living wants to remind all seniors to check with their doctor first to make sure that the exercises they’re doing are safe.

1. Make sure all exercises are paced. You do not want to go too fast or over-do it. Give your muscles time to relax between exercises.

2. Individuals who have heart failure should always exercise in a controlled climate. Do not exercise outside in the extreme heat or cold.

3. During all exercises, make sure to have water nearby. Staying hydrated is one of the most important factors of a healthy exercise regime.

4. If you become fatigued, stop the exercise. Do not exercise if you have not been feeling well or if you experience any shortness of breath.

5. Pain can be an indicator of other health problems. If you experience any pain, stop the exercise, especially if the pain is in the chest.

6. After all exercises, check your pulse 15 minutes after you have stopped. Your pulse rate should be lower than 120.

Source: webmd.com

Image Source: sxc.hu

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228

Most people will not think twice about the slow movements of an elderly patient of family member. While it is quite normal for body movements to become slower with age, the decreased walking speed could actually be an indicator of future health problems. Many doctors are now using walking speed to assess their patients. Studies have linked a slow walking speed to the increased risk of cardiovascular disease. The facts that are listed below highlight how slow walking speeds can indicate health issues and risks.

1. A slow walking speed in an elderly patient is associated with the increased risk of death due to cardiovascular issues.

2. Any decreased motor performance can be viewed as a risk factor.

3. Elderly patients should try to stay as active as possible. Introducing a walking exercise into a daily regime could reduce the risk of developing cardiovascular disease.

4. Walking speed can be used to predict future health issues. This may not be possible if the patient has broken a hip in the past 2 years, has a debilitating disease or dementia

Source: www.bmj.com

Image Source: www.sxc.hu

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228

Everyone enjoys a nice walk to enjoy the scenery and the beautiful whether, whatever the time of year, but according to a list of the 25 best walking cities published by the American Podiatric Medical Association, there are some that receive more enjoyment than others when it comes to walking because of the cities that they live in. Here’s the list, tell us if you agree/disagree about the cities that make the rankings!

1. San Francisco – tops the list and was also voted best for families, with many walker-friendly attractions to visit along with 2 other cities. San Francisco is also one of the best cities for those who want to commute without a vehicle of their own, because there are many public transit options. There’s a great reason, that San Francisco tops the list, since it also receives notoriety as one of the best nature spots with its trails and parks for walking!

2. Boston - also has low crime and pedestrian fatality rates, making it one of the 3 safest cities, and was voted one of the best for commuters

3. New York – this city has some of the best public transit options in the country, making it one of the best for those who do not have a vehicle of their own.

4. Philadelphia

5. Chicago

6. Washington

7. Seattle - also voted best for families, with many walker-friendly attractions to visit along with 2 other cities

8. Honolulu

9. Portland

10. Pittsburgh

11. Oakland

12. Minneapolis – also has low crime and pedestrian fatality rates, making it one of the 3 safest cities; it also made the list as one of the most family friendly cities with attractions that are perfect for walking

13. San Diego

14. Los Angeles – along with Santa Ana, this California city received recognition for its wealth of nature trails and parks

15. Milwaukee

16. Baltimore

17. Rochester - also has low crime and pedestrian fatality rates, making it one of the 3 safest cities

18. Santa Ana – with many parks and trails for walking, Santa Ana is a great city for walkers!

19. San Jose

20. Denver

21. Columbus

22. New Orleans

23. Austin

24. Sacramento

25. Tuscan

If your city makes the list, tell us why you think it deserves its place as one of America’s best walking cities; and if yours doesn’t, should it have been included?

Via: Prevention.com

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228

No matter where you live, mall walking is a great activity for seniors who want to remain active. It’s a safe environment sheltered from weather conditions, as well as extreme heat or cold depending upon the time of year. Plus, it’s a great social activity for [location] seniors, where they can bond with others and lend their support and motivation for a healthier lifestyle. Here are some tips to make mall walking an even more enjoyable and rejuvenating experience!

1. Don’t walk alone – part of the fun of mall walking is to socialize, so bring a walking buddy; either a family member or friend, but make sure that they’re at your fitness level so you can keep the same pace and get the exercise benefits

2. Window shop – since you’re already in the mall, scope things out. You’ll spot stores that are having sales or other great bargains as you pass by the shops

3. Take motivational music – take your MP3 player with a compilation of music that motivates you to walk and push yourself to get the best fitness benefits

4. Make plans – having plans for after mall walking will help to motivate you. Make it a regular date to go for coffee with friends, or hang around to shop at the mall

5. Set incentives – organized mall walking programs may have prizes if you meet certain goals, but even when walking independently you can set your own goals, meet them, and then set some more!

6. Take in your surroundings – walking in the mall you can take in the décor, especially coming up to holidays and people watch

7. Clear your head – when exercising, there’s no better time to clear you head and make positive plans. Don’t allow your worries to plague your mind

8. Play games – when walking with a buddy, play games based on what you see around you. Try Eye Spy or other fun games based on signs and other things in the surroundings

9. Reward yourself – reward yourself after completing a mall walking session, it will help you want to come back and do it again and again!

Via: Grand Times

Image: ifatloss.com

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228

DIET AND EXERCISE FOR HEALTHY LIVING

Many seniors, especially those who live on their own, may have difficulty with meal preparation, grocery shopping and deciding upon what ingredients to use in a meal.  As a result, it is not surprising that many seniors are not receiving adequate nutrition:

• 50% rely on pre-prepared frozen, packaged or takeout meals
• 64% make mealtime more enjoyable by dining with a distraction such as reading, watching television, or working

Many seniors also use the age old excuse for avoiding exercise and not eating properly; “too much to do, and not enough time to do it!”  While exercise can become more difficult as an individual ages, due to changes in balance, and an increased risk of injury, it remains just as important that a senior receives an adequate amount of physical activity in order to maintain their overall health, balance, flexibility, muscle strength and reduce frailty.

http://seniorliving.about.com/od/exercisefitnes1/a/seniorfitnessbo.htm

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228.

Which has more influence on the Fountain of Youth? Is it Diet or Exercise?  

By Home Instead Senior Care office in Phoenix.

The latest study shows us that diet wins! Controling one’s diet is better for staying younger longer. But that does not mean that exercise is a factor… its just not important. 

It’s best if you can combine a good and healthy eating habits with with consistent exercise. But if it’s a contest between the two, dieting has the edge.

Believe it or not, counting calorie intake has long shown to slow the aging process in rats and mice.  But now research are studying humans on this topic. In a June 2008 issue of Rejuvenation Research, they found that counting calories and calorie restriction – cutting approximately 300 to 500 calories per day – had a similar biological effect in humans and, therefore, may slow the aging process.

How calorie restriction affects the aging process in rodents, researchers still do not know. There is a hypothesis that it slows aging by decreasing a thyroid hormone, triiodothyronine (T3), which then slows metabolism and tissue aging, according to the report by Saint Louis University researchers.  The two is best to slow the signs of aging and extend life. There are links to many of these reports on this page that leave a reader with the impression that diet is best but combined with exercise it is even better. The study released today focuses on older people.

Come back in a day to view the entire study.

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228.

Greater Phoenix Senior Living & Central Phoenix Senior Living provides home care for elders and seniors . Call us! 623-583-5868, 480-991-3959 or 602-265-8228.

Regular walking helps elderly in Phoenix remain independent 

Older adults who participate in a walking exercise program can decrease their risk of disability and increase their likelihood of maintaining independence by 41 percent, a University of Georgia study found. Establishing a walking routine with your aging relative is an easy way to help them stay independent longer. 

“In the past decade, researchers have focused on the benefits of strength training in maintaining independence, but until now we didn’t have good evidence using an objective performance measure that a walking program would improve physical functioning,” said study co-author M. Elaine Cress, Professor of Kinesiology and Researcher in the UGA Institute of Gerontology. “Our study found that walking offers tremendous health benefits that can help older adults stay independent.”

Study participants were assigned to either of two groups – a walking group that met three times a week for four months or a nutrition education control group. Researchers measured the aerobic capacity of participants using a treadmill test. While the control group saw a 9 percent decline in aerobic capacity over the four-month period, the walking group’s aerobic capacity increased by 19 percent. Physical function increased by 25 percent in the walking group, compared with a decline of 1 percent in the control group.

“We know that walking is good for you, but too many people still aren’t doing it,” said Trudy Moore-Harrison, lead study author. “This study shows that just walking on a regular basis can make a huge impact on quality of life.The study appears in the Journal of Geriatric Physical Therapy.

Exercise for the mind is as important as exercise for the body, and many people would be surprised to learn that both are interconnected. Seniors who lead a well-rounded healthy lifestyle will find that not only can it improve their quality of life and their lifespan, but it will also positively impact their minds. A recent study conducted by the University of North Carolina – Chapel Hill demonstrated that older adults who incorporate regular exercise into their lives have increased blood flow to the brain and more small blood vessels present.

By increasing blood circulation in the brain through exercise seniors will have stronger cognitive skills, including memory, recall, problem-solving capacities and more. Since many older adults perceive this as a major weakness of aging that is to be feared, a simple lifestyle change, to adapt a more active routine, can greatly improve well-being.

When seniors are ready to get active, they should start slowly; starting by speaking with their regular physician, and slowly increasing duration and frequency of exercise as their endurance increases. As little as three hours a week can have its benefits, incorporating cardiovascular, stretching, strength and balance activities.

So what are you waiting for? Get out there and get active!

Did you know that exercising your body actually helps your brain? A new study showed the effects of senior exercise can help brain functioning in humans and animals.

Researchers found a relationship between physical activity, exercise, and later cognitive function and decreased occurrence of dementia, based upon a wide-ranging review of existing studies. The evidence suggests that the benefits may last several decades.

Studies of persons over age 65 found that those who exercised for at least 15-30 minutes at a time three times a week were less likely to develop Alzheimer’s Disease, even if they were genetically predisposed to the disease.

The exercise doesn’t have to be strenuous. One study of 62- to 70-year-olds who continued to work and retirees who moderately exercised, showed they had higher sustained levels of cerebral blood flow and superior performance on general measures of cognition as compared to the group of inactive retirees.

The review covered 40 years of research.