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
Showing posts with label balance. Show all posts
Showing posts with label balance. Show all posts
Wednesday, December 02, 2009
Monday, September 07, 2009
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.
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.
Sunday, August 16, 2009
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.
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.
Tuesday, February 26, 2008
Strengthening Muscles Will Reduce Falls:
This is the title of a syndicated article that appeared in the paper this week. You may recall the article on Balance 101 that I did last week. Interesting timing. I'm not the only one that finds this topic interesting.
Someone wrote the authors of this article with a question about osteoporosis. She is 53 and recently diagnosed with this loss of bone mass and her 80 year old mother had fallen and broken a hip.
Did you know that for people 65 and older, fall related injuries are the leading cause of accidental death?
Osteoporosis is related to bone fractures in this population. Slowed reflexes, decreased balance, and weak muscles also play a role. The authors advise strength training to help reduce this risk of falls. Sound familiar?
They also point out that those with sore joints should keep moving to keep things from getting worse. I couldn't agree more. Movement is medicine, in my mind. You may have to choose activities that don't place a lot of stress on your joints, such as swimming or water exercise.
They mention things that can affect your balance, such as poor eyesight, poor posture and medications. I guess I'm not the only one who thinks that poor posture needs to be worked on.
Muscle weakness, balance and reflex issues can all be prevented in most cases with regular strength training. If you do regular strength training before you reach your 50's, you will reduce the chance of having problems with osteoporosis and falling in the first place.
If you already have some issues you can start with gradual exercises that involve your bodyweight, such as step-ups, squats, and bridges. If you don't already have these problems, don't wait until you do, to try and fix them. Try a little prevention.
Click here to read my article on Balance 101 - fall prevention.
This is the title of a syndicated article that appeared in the paper this week. You may recall the article on Balance 101 that I did last week. Interesting timing. I'm not the only one that finds this topic interesting.
Someone wrote the authors of this article with a question about osteoporosis. She is 53 and recently diagnosed with this loss of bone mass and her 80 year old mother had fallen and broken a hip.
Did you know that for people 65 and older, fall related injuries are the leading cause of accidental death?
Osteoporosis is related to bone fractures in this population. Slowed reflexes, decreased balance, and weak muscles also play a role. The authors advise strength training to help reduce this risk of falls. Sound familiar?
They also point out that those with sore joints should keep moving to keep things from getting worse. I couldn't agree more. Movement is medicine, in my mind. You may have to choose activities that don't place a lot of stress on your joints, such as swimming or water exercise.
They mention things that can affect your balance, such as poor eyesight, poor posture and medications. I guess I'm not the only one who thinks that poor posture needs to be worked on.
Muscle weakness, balance and reflex issues can all be prevented in most cases with regular strength training. If you do regular strength training before you reach your 50's, you will reduce the chance of having problems with osteoporosis and falling in the first place.
If you already have some issues you can start with gradual exercises that involve your bodyweight, such as step-ups, squats, and bridges. If you don't already have these problems, don't wait until you do, to try and fix them. Try a little prevention.
Click here to read my article on Balance 101 - fall prevention.
Thursday, February 14, 2008
Balance 101 - Trying to Prevent Falling:
We're still in Winter's icy grasp here in the Midwest. More snow this season than in the past couple of years and the temps have been plenty cool to boot.
Along with plenty of shoveling comes plenty of fender benders, plenty of falls on the ice as well. Local hospitals have reported many visits for cuts, bruises, and other injuries.
I've slipped quite a few times myself. Many times after a "light" snowfall that was just enough to cover the ground..... or the ice as it turns out. A couple of times I slipped on ice that was as smooth as glass underneath the snow.
So how did I manage not to fall this Winter? Simple, I do plenty of strength exercises for my legs and hips - many of them while standing, to increase my balance and coordination. Leg strength is one of the factors in preventing a fall, whether it be ice or whatever.
Granted, I'm probably a few years younger than some of you, but I'm also probably a lot taller. At about 6' 5", I have a pretty high center of gravity..... which should make me more susceptible to falls than someone much shorter.
But by doing plenty of exercise in a standing position my balance and coordination is enhanced. Here is a video that shows some of the exercises I do for my lower body:
We're still in Winter's icy grasp here in the Midwest. More snow this season than in the past couple of years and the temps have been plenty cool to boot.
Along with plenty of shoveling comes plenty of fender benders, plenty of falls on the ice as well. Local hospitals have reported many visits for cuts, bruises, and other injuries.
I've slipped quite a few times myself. Many times after a "light" snowfall that was just enough to cover the ground..... or the ice as it turns out. A couple of times I slipped on ice that was as smooth as glass underneath the snow.
So how did I manage not to fall this Winter? Simple, I do plenty of strength exercises for my legs and hips - many of them while standing, to increase my balance and coordination. Leg strength is one of the factors in preventing a fall, whether it be ice or whatever.
Granted, I'm probably a few years younger than some of you, but I'm also probably a lot taller. At about 6' 5", I have a pretty high center of gravity..... which should make me more susceptible to falls than someone much shorter.
But by doing plenty of exercise in a standing position my balance and coordination is enhanced. Here is a video that shows some of the exercises I do for my lower body:
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