Reducing Disabilities in 60-somethings!

A recent study revealed that more people are entering their sixties with disabilities.

The study from UCLA looked at basic activities of daily living such as walking throughout the house, climbing stairs, mobility, and simple household tasks.  It appears that those in this age group are seeing an increase in disabilities related to these activities.

Besides the obvious advice to remain physically active to help reduce this occurrence, I would offer some specific recommendations:

Getting up from a chair or getting out of bed - practice bodyweight squats to keep your lower body both strong and flexible.  Hold onto something for support if necessary - assisted squats with a suspension trainer like the TRX will work.

The same goes for the typical loss of mobility that may occur with aging - Move it or Lose it!  Don't spend all your time sitting.

If you can't go anywhere to walk than walk up and down the stairs several times throughout the day.  Remember, exercise doesn't have to be 30 minutes of continuous activity to be effective, according to recent guidelines set forth by the American College of Sports Medicine and the American Heart Association.

Doing step up exercises with your own bodyweight or dumbbells will help maintain leg strength and balance - both are crucial to maintaining mobility and preventing falls.  Resistance (strength) training is also key to maintaining joint stability and bone health.

Most strength programs for those over 50 involve exercises in a seated or lying position.  There are a couple of problems with this:  One, these positions don't require you to develop coordination or balance in a standing position, which is where most activities of daily living occur.

Two, exercise done while seated places more stress on your back, according to spine studies done in the '70's.  Seated exercises in positions of poor posture places even more stress on the spine.  Since most people in this age group have had postural changes, I think you can see the risk  potential here.

The first step is to maintain an active lifestyle, including some form of resistance training.  For those who have already lost some mobility and strength, you would be advised to work with a professional who can guide you safely through some type of program.

Get moving!

Brian Morgan

Posture Affects Confidence in Your Thoughts:

Researchers have found that posture can affect not just how people perceive you, but how confident you are in your mind. 

A study involving college students had them in positions of good posture while seated or slumped over.  They were then asked to write about positive or negative characteristics of their future employment.

Surprisingly, the position they were asked to maintain correlated strongly with their thoughts of future job placement.  Basically, good posture gave them positive thoughts!

This is something that I have often thought in recent years.  After doing a lot of joint mobility training in the last six years, my posture has improved greatly, along with my movement efficiency - meaning, my everyday movements are more coordinated and smooth.

I think this carries over to how people on the street perceive you.  At 6' 5 (when I stand up straight!), I'm taller than most people and when you walk upright you seem to stand out more.  At least it seems that people take notice of me because of my good body mechanics and relaxed gait.

Which wasn't always the case, as I used to have pretty poor posture and ended up doing damage to my shoulders while lifting weights.  I think that stress and too much time seated can have an effect here, but your confidence levels and/or anxiety levels seem to also play a role.

At least, I believe it did in my case.  As a shy introvert with some social anxiety, I think my body positions reflected my confidence levels or lack there of.  So some specific training can definitely help and breathing exercises that emphasize abdominal breathing can't hurt either.

If nothing else, "fake it 'til you make it."  Meaning, if you stay positive and give off the illusion of good posture and confidence, maybe you just might make some internal changes to go along with the external.

Reduce Arthritis Pain and Get Your Life Back


Red, burning, swollen and so stiff you don't want to move... that's what those who suffer from arthritis experience on a daily basis. If you know this all to well, you are probably one of the 46 million Americans (that's 1 out of every 5 people) that are living with arthritis every day. To better understand how to get relief from this debilitating disease we need to dive deeper into its root cause.

Some of the types of arthritis which are associated with inflammation include:

    * rheumatoid arthritis
    * gout
    * tendinitis
    * bursitis
    * polymyalgia rheumatica

What is Arthritis?

Arthritis actually means joint (arthr) inflammation (itis).   Arthritis can be used to define a group of more than 100 rheumatic diseases and other conditions that can cause pain, stiffness and swelling in the joints or any part of your body.

Additionally, it can damage the joint cartilage which can lead to joint weakness, instability and visible deformities that can interfere and, in severe cases, limit a person's ability to perform most basic daily tasks such as walking, climbing stairs, using a computer keyboard, washing dishes or brushing your teeth.

Arthritis can affect anyone regardless of age and most commonly affects joints in the knees, hips, hands and spine. If left undiagnosed and not treated properly, arthritis can cause irreversible damage to the joints, bones, organs, and skin. Not to mention dramatically impair your quality of life.

Arthritis-related conditions primarily affect the muscles and the bones but it is also considered to be systemic, affecting the whole body. Arthritis can cause damage to any bodily organ or system, including the lungs, kidneys, blood vessels, skin and even the heart. The Arthritis Foundation sites two independent studies (Brigham and Women's Hospital in Boston and at the Mayo Clinic in Rochester, Minnesota) both of which prove that the widespread inflammation in rheumatoid arthritis is linked to heart disease and an increased risk of early death.

No one really knows the exact cause of arthritis but there are certain risk factors to keep in mind:

    * Genetics - likely to contribute to risk but no one knows
      how much.
    * Age - the older you are the more at risk you become.
    * Weight - maintaining a healthy weight will ease the load on
      the joints.
    * Previous Injury - major injuries are likely to contribute to
      risk.
    * Occupational Hazards - repetitive, high demand jobs increase
      risk.
    * Certain Sports - high level, high demand sports can
      contribute to arthritis (however, general exercise is always
      a plus)
    * Illness or infection - an infection in the joint or gout can
      lead to arthritis.


What we do know is that when you have arthritis your immune system goes into over-drive and causes the joints to swell and become inflamed. Therefore, treating the inflammation becomes key in managing the pain and discomfort associated with this condition.

Sadly enough, the Arthritis Foundation reports that half of those Americans with arthritis don't believe anything can be done to help ease their pain. You may be in that situation yourself, having thrown your hands up in frustration and simply decided to live with your pain. The good news is that by reducing the inflammation you
can significantly ease the painful symptoms associated with arthritis.

Here are a few ways to reduce your inflammation:

    * Exercise - less weight equals less stress on joints
    * Diet - Eat plenty of vegetables, fruits and whole-grain
      products; limit sugar, salt and fat (especially saturated fat
      found in animal products)
    * Rest - a good balance between rest and activity is the key to
      joint health
    * Over-the-counter and prescription medications - while these may
      provide temporary relief by masking the pain they are not always
      get to the root of the problem - inflammation. They can also
      have serious side effects, especially with long-term use.
    * Natural anti-inflammatory supplements - probably the most
      promising natural approach to reducing inflammation in a long
      while. We recommend looking for supplements containing systemic
      enzymes and all-natural herbal ingredients.


By taking these simple steps to reducing inflammation you will be well on your way to managing your arthritis pain and it devastating effects on your mind and body. Everyone should strive to achieve a healthy and
active lifestyle for optimal health and wellbeing.

Finally... A Safe, Effective, All Natural Pain Reliever Dan Monahan had reached the point where he was willing to try anything - anything to ease the constant pain and inflammation in his leg. He could no longer walk. Even standing was uncomfortable.  His doctor gave him several prescription medicines but nothing helped.  Pain was ruining his life. When Dan saw an ad for this natural pain reliever, he was skeptical. How could this product work when every prescription his doctor gave him hadn't? But he decided to give it a try. Let Dan tell you what happened: "Was I pleasantly surprised!  After only 2 to 3 days on the activation dose, I noticed reduced inflammation and less pain in my leg." After just three weeks, Dan started walking again. This all natural product worked for Dan when all of his prescription drugs hadn't.  You can relieve your constant, burning pain when prescription drugs no longer work - just like Dan did - with Heal-n-Soothe.  That's because Heal-n-Soothe works differently than prescription drugs. Here's how: Prescription drugs reduce inflammation by switching off important compounds your body needs. Many are vital to your health. Eventually, you may need more drugs to get the same relief. Or worse, you experience dangerous side effects caused by drugs that are supposed to help you feel better. Heal-n-Soothe works with nature by adding more of the enzymes that naturally reduce inflammation.  With Heal-n-Soothe, your body has everything it needs to repair and renew your muscles and joints. You have less pain as a result - with no life threatening side effects. So if you're in constant pain and prescription drugs no longer help,don't wait another second. Click here to ease your pain and cool inflammation with Heal-n-Soothe!

Is Vitamin C Effective for Preventing Swine Flu?

I just recently read an interesting article on the use of Vitamin C to cure a case of the swine flu, written by Dr. Joseph Mercola.  A New Zealand man became very ill with the flu and was hospitalized - the use of antibiotics didn't do anything to improve his condition.

He didn't respond to treatment and ended up on life support.  Against the doctors' wishes, the family insisted that an IV with Vitamin C be tried, since there was nothing else they could offer.

The man ended up recovering from the flu, to the amazement of the hospital staff.  Vitamin C is a powerful antioxidant and may reduce the oxidation that occurs from free radicals in the body.

According to the Orthomolecular Medicine News Service, "High dose vitamin C is a remarkably safe and effective treatment for viral infections.  In high doses, vitamin C neutralizes free radicals, helps kill viruses, and strengthens your body's immune system."

Please read this article if you want more information on preventing the swine flu with Vitamin C - Mercola.com.

Movement is Medicine:  the Healing Power of Movement

If you're not getting enough motion in your daily routine, your muscles and joints may become stiff, causing unnecessary pain or discomfort.

Besides being a great way to reduce stress, activity has been shown recently to be healthy for your joints.  In the Journal of Physiology (March 2008), a study determined that joint movement has been shown to increase the release of synovial fluid.

This fluid keeps the joint surfaces sliding with minimal friction, providing lubrication for the joints.  Kind of like how motor oil provides lubrication for your car's engine.

This study also showed an increase in one of the major components of this fluid, that occurred with movement.  Specifically, hyaluronic acid had a much greater turnover rate - 8-15 hours (with movement) vs. 17-30 hours in a static joint (lack of movement).

It was concluded that motion may increase the viscosity of synovial fluid to protect the joints during intensive use.  If you are someone doing intense exercise, doing simple movements in between your exercise sessions may keep your joints working properly.

On the other hand, if you are someone very sedentary, the lack of adequate motion may be harmful to your joints.  Muscles and joints that are seldom moved will become stiff over time - move it or lose it!

In the last 6 years, I have done a lot of mobility and dynamic flexibility training, and it has helped me reduce stress, move more efficiently, and allow me to exercise intensely.

Basically.......feel younger than my actual age of forty something.  

Actually, I feel pretty much the same as I did in my late twenties, only my movement is much more efficient.  Its helped me keep active after several injuries to my shoulders and strained muscles from playing lots of softball and lifting weights.

Doing simple movements that take your joints through their various patterns of motion is one way to work on joint health.  Training with Indian clubs is another.  Just adding some walking into your daily routine, will also help.

So if you want to feel better and more youthful,

Get moving!

Brian

Potent Combo for Osteoporosis and Fall Prevention:

In order to keep your bone mass as you age, you have to put adequate stress on your skeletal system, which means some type of resistance training.

Resistance (strength) training can build and maintain lean muscle tissue, as well as maintain your mobility as you age.  This also helps with fall prevention, especially if you build strength in a standing position.

Whole body vibration platforms have been shown to be a legitimate method for building or maintaining bone density in post-menopausal women.  In one study, two groups of women did conventional strength training or vibration training to determine the effects.

The group using vibration training increased their bone density 1.5% at the hip and maintained their bone mass at the spine in a 24 week period.  The conventional training group had no significant increase. 

Oftentimes, we see those 50 and older exercising on weight machines that have them sitting or lying down.  For fall prevention, this doesn't have as much carryover as exercises done in a standing position.  Exercises done in a standing position require multiple joints and muscles to work together, increasing coordination.

In my opinion, this also provides greater stress to the bones, which can help prevent osteoporosis or osteopenia.  Exercises on a whole body vibration platform can include single and double leg exercises to challenge balance and build coordination.  They create a hyper-gravity state, where the force of gravity going through your body is increased.

This is typically done in a static (still) position and then you can add in squats and stepup exercises on the ground to build dynamic strength.  This combination offers the best of both worlds.




A third component could include stepping exercise done on the X-iser.  This involves burst training which simulates sprinting, without the impact.  Besides putting positive stress on the bones, this type of exercise increases balance and naturally increases levels of growth hormone, which decreases with age.

Muscle power decreases with aging and needs to be trained.  How fast your muscles contract (react) can be the difference between falling and maintaining your balance.  You also need some specific exercises to keep the density in your upper back.

Fight Kidney Stones with Fruits and Veggies

It appears that a healthy diet can help you do more than just lose weight. Researchers have found that eating properly can help prevent kidney stones.

A recent newspaper article reported that eating fruits, vegetables, nuts, low-fat dairy products and whole grains and limiting salt, red meats, processed meats and sweetened beverages is an effective way to avoid kidney stones.

This study is mentioned in an issue of the Journal of the American Society of Nephrology. This type of diet is called the DASH (Dietary Approaches to Stop Hypertension).

While limiting your intake of sodium, I would recommend increasing your water intake, minimizing your intake of fluids other than water.

Of course, I'm not a nutritionist, so you can take my advice with a grain of salt (pun intended).

On another note, I recently came across an article by Drs. Kara and Chris Mohr, PhD's, on the topic of artificial sweeteners.

According to the FDA, you can safely consume a maximum of 18-19 cans of diet soda per day containing Aspartame (Nutrasweet, Equal) and 6 cans of diet soda containing Sucralose (Splenda).

Interesting, that your limit of Splenda is much lower than Aspartame. The Drs.' bring up the point that you can't automatically link diet soda consumption with weight gain - the research hasn't shown that, to this point.

They do state that you would probably want to limit the consumption of artificial ingredients and they don't like the idea of putting anything artificial in their bodies!

It is also mentioned that Sucralose has been linked to migraine headaches through anecdotal stories and may affect healthy bacteria in the stomach.

Obesity and Chronic Inflammation

A new study has linked obesity with chronic inflammation, as reported in the September issue of Cell Metabolism.

Chronic inflammation within fat tissue is now associated with the many ill health consequences that come with obesity, from diabetes to heart disease, according to Japanese researcher Yuichi Oike.

Oike's team has identified a fat-derived protein that is elevated in fat tissue of those who are over weight and have high insulin levels. When healthy mice were made to have greater levels of this protein in their fat, they developed inflammation and insulin resistance.

So while researchers may try to develop a drug to target this particular protein, it would be wise to adopt lifestyle changes such as exercise and healthy eating habits to reduce bodyfat.

My suggestions would include a resistance training program that targets the major muscle groups to increase lean muscle tissue and metabolism. A walking program on the days in between would also help burn extra calories.

If you have been sedentary for a while, start off with 15-30 minutes of walking. If short on time, do 15 minutes in one part of the day and then 15 minutes later on.

One study has shown that moderate walking of only 72 minutes per week increased fitness levels slightly. Obviously, doing more than this would have greater benefits and help in decreasing stress levels, which have also been shown to relate to your immune system.

If healthy, more intense exercise that includes sessions of 30 minutes or less, has been shown to burn fat. One of these types of exercise would include interval training on an X-iser.

This inflammation study was reported in Science Daily.

Posture and Shoulder Exercises

Here's a couple simple exercises to reinforce good posture and help protect your shoulders at the same time. Proper alignment will place your shoulders in the best position to increase mechanical efficiency.

This db row variation is great for strengthening your posterior shoulder and between your shoulderblades. Besides being great for your posture, it will help protect your rotator cuff. Also, adding some thickness here makes you look better from behind, giving you more of that V look. Nothing wrong with looking good and functioning better.

I've done damage to my shoulders in the past, in part, due to lifting with rounded shoulders and lack of mobility in my thoracic spine. These exercises might have prevented some of that damage.

Some people may need some in person help from a professional to see optimal results. Don't forget to work on your abdominal breathing, either - very important for proper core function, and thus your alignment.

Check out my previous article and video, if needed.

Chiropractic Combined with Posture Training

I recently started receiving chiropractic care that involves posture reeducation, including standing on a vibration platform while wearing a weighted "hat."

A couple months ago, I met a chiropractic husband and wife team at a local wellness fair. I had my own vibration platform there and we talked briefly about the benefits, including stimulating the postural (anti-gravity) muscles through the reflex muscle contractions.

They agreed with me and told me that they include posture training in their clinic. Having worked in two different chiropractic clinics, I was curious to see what they did. I recently started receiving adjustments from them, along with the re-education process.

They took x-rays of my neck, which showed that my cervical spine (neck) isn't what it should be. Too much time sitting and bike riding have apparently done a number on me. I haven't been doing enough joint mobility work, either.

In any case, they seek to restore the proper curve of my neck, so that my nervous system is functioning at an optimal level. This includes stretching for my neck and the work on the vibe plate.

This has me standing on a vibration platform for about four minutes while wearing a "hat" with two pounds of weights in the front. The object is to hold my head in proper alignment while the vibrations stimulate numerous muscle and joint receptors, helping to correct your posture.

I have to say, I do notice a difference in my alignment and I think that there is a lot of promise to this concept. Of course, having my own vibration platform in my studio, I believe strongly in the benefits of this type of training, especially for those with past injuries, who may have difficulty exercising with more traditional methods.

I also recently received some quality deep tissue massage, which has also helped and I have been doing more joint mobility movements to further enhance my health.

The position used at the chiropractic clinic works on static posture in a standing position, while mobility training teaches you to move with proper alignment - posture in motion.

I think that they probably compliment each other, where the combined effects are greater than just one or the other. In any case, I think that you will be seeing more of this in the future.

I still believe in quality soft tissue therapy and proper strengthening exercises, for optimal function. One thing is for sure, in an era that has most of us being very sedentary in our daily lives, programs like this are needed now more than ever.

Get moving!

Brian

Whole Body Vibration for Osteoporosis and Fall Prevention

Let’s take a look at how vibration training can affect building bone mass and preventing falls. Whole body vibration(WBV) platforms such as the Power Plate have been reported to increase or maintain bone density.

These types of platforms were created in the mid to late 90’s in Europe, with the original intention of osteoporosis prevention. Soon after, people realized that they also were beneficial for rehab and general fitness training.

A study reported in the American Journal of Bone and Mineral Research(2004) involved 70 post-menopausal women over a 24 week period. One group used the Power Plate for their training and another used conventional resistance training.

The women doing vibrational exercise saw a 1.5% increase in bone density at the hip, while the other group saw no significant increase. If these exercises were done in a sitting or lying position, that shouldn’t be surprising.

A more recent study again compared vibration training versus a resistance training group. In this case, the strength training group used “functional training”, which can mean different things, but likely involved exercising in standing positions.

This would place greater stress on the bones than doing isolation exercises done while sitting or lying down. This would also have more carryover to doing activities of daily living, as most of our daily movements occur while standing.



Both groups saw an increase in bone density at the spine and maintained bone mass at the hip. The group using WBV had a significant decrease in the number of falls versus the control group. The hip and the spine are vulnerable to bone loss and potential fracture.

If bone loss occurs here, it is also likely that resistance training isn’t taking place, which can cause muscles to weaken, probably increasing the risk of falling and/or loss of mobility.

I have my clients do exercises in a standing position both on and off the vibration platform to build a combination of strength and balance, as well as working on coordination. Its basically a use it or lose it situation.

Squats and stepups are the types of exercises that put the necessary stress on the bones and muscles to get these results. These types of movements involve multiple muscles and joints, making them very efficient.

A further study saw 89 post-menopausal women between the ages of 58-74 increase not just their leg strength with WBV, but their speed of movement. Muscle power is usually decreased with aging, and thus is very important to train.

How fast your muscles contract (react) can be the difference between losing your balance and falling, or not.

Different wellness studios and clinics have incorporated vibration training with their over 50 clients and I think that this is wise. One in particular, are the Stand Strong Clinics, which are aimed at seniors.

A Pain Management Program for Fibromyalgia:

I just put together a new report on the components of a program to help manage fibromyalgia pain. It involves vibration training on a whole body vibration (WBV) platform, gentle movements such as joint mobility work, and using deep breathing and other exercises to help reduce stress.

I also include some natural methods of reducing inflammation in the body - which may be affected by eating certain types of food. In my opinion, the different components will have a synergistic effect, where the combination of some of these is more powerful than only doing one or the other.

I haven't put all this to a test yet, with actual clients, but I think you will find this information interesting none the less. Preliminary studies have shown decent results by using vibration training.

Click here for the fibromyalgia pain management report.

Lifestyle Modifications for Heart Disease and Diabetes

My Dad recently had open-heart surgery for a quadruple bypass. He is doing fairly well and just started his 12 week cardiac rehab at the clinic.

He is a non-exerciser and has type II diabetes, which usually hits adults who are overweight and lead sedentary lifestyles, like my father. After failing a routine stress test, he was ordered to undertake more tests, which determined that he had a 100% blockage in one artery.

Not getting enough movement throughout your day can make it difficult to control your blood sugar levels, which can increase your risk of further health problems, including heart disease.

So right now, having to go to rehab three times a week is actually a good thing. Hopefully, after the 12 weeks is over, he will have developed a habit which he continues - getting more movement throughout his weekly routine.

You may have noticed that I have avoided using the word "exercise" and replaced it with "movement."

For many people, exercise has negative feelings associated with it and think that it includes many hours spent at the gym or healthclub, walking on a treadmill that leads to nowhere, while watching TV to overcome the inherent boredom.

The reality is that 15 -20 minutes of "movement" here and there adds up at the end of the week and can make a difference in your health. One study has shown that as little as 72 minutes of moderate exerise per week such as walking can improve fitness levels and your health.

The benefits for this were small, yet anything is better than nothing. Dad is also doing some seated exercise with therapy bands and when he "graduates", hopefully I can keep him going with some additional resistance training.....

but he will definitely have to do some walking on his own - not just because of his heart, but to keep his limited mobility from getting worse.

He's not the only one to make lifestyle modifications, my Mom has attended different meetings to learn about cooking modifications for heart disease. She has to become just as involved in the program as he does.

Which is fine, because she knows she has a couple pounds to drop, as well. One thing I told her is to walk for as little as 10-15 minutes on the home treadmill they have. At the end of the week, it all adds up.

15 minutes in the morning and 15-20 minutes of strength training 2-3 times a week will yield increased health benefits. If you haven't moved much in a while or haven't been eating well, start out with small changes - Baby Steps, if you will.

If you're a night person like me, do your exercise in the afternoon or evening to help reduce any stress that may have occurred throughout your day.

Get Moving!

Brian

Can Focused Breathing Help Fibromyalgia Pain?

Fibromyalgia has recently been associated with a deficit in sensory processing - meaning, your nervous system has a communication issue.

There seems to be a mismatch between the nerves that provide sensory information and the muscles, that rely on this input for proper function. According to one UK researcher, there is a

"growing body of evidence that many of the symptoms of this common disorder may be perpetuated, or even triggered, by this sensory-motor conflict."

Fibromyalgia is also related to stress, as stress seems to aggravate the condition. Deep breathing is one method of reducing stress that may provide some measure of relief for those suffering from this chronic condition.

Abdominal (diaphragm) breathing is promoted by certain health professionals as beneficial for increased mobility in some joints and added stability in other. Proper diaphragm breathing can increase reflex stability in the muscles that support the spine.

This increased stability can help increase the mobility of the thoracic spine. It can also help reduce tension in the shoulders and ribcage - allowing you to breathe deeper and more efficiently.

The muscles of these areas are frequently stiff and sore in those with fibromyalgia and this might provide some relief. We are meant to breathe primarily through the stomach, with assistance from muscles in the upper torso.

When breathing improperly, these muscles work harder than they need to, which can contribute to them being tight and sore.

So whether you have fibromyalgia or not, you can use a "breathing break" to help de-stress and take some tension off your low back.

You might also be interested in my article on whole body vibration.