The Oasis

“It is what it is.” That’s what my brother always says when a problem arises. It’s his excuse to avoid facing a difficult situation. Too often we just accept our conditions without looking at options that could actually benefit us. Avoiding exercise is an example. Here is a list of some of the most common myths about exercise and aging:

Myth 1: There’s no point to exercising. I’m going to get old anyway. 

Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity. 

Myth 2: Older people shouldn’t exercise. They should save their strength and rest. 

Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses. 

Myth 3: Exercise puts me at risk of falling down. 

Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. 

Myth 4: It’s too late. I’m already too old to start exercising. 

Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities. 

Myth 5: I’m disabled. I can’t exercise sitting down. 

Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health. 

Fact: Check with your medical provider before beginning a new exercise program if you have been inactive. 

At Kirby Pines we have many exercise options with a variety of exercise classes from the sit/stand class to water aerobics to Yoga Stretch. Check our schedule and see what works for you. The Oasis has free weights and 10 different machines to build strength and endurance. 

The Serenity Prayer [God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference] reminds me at times we really don’t have to accept, “It is, what it is.” Just maybe “what it is” isn’t what it could be. 

Are you tired of feeling tired? Does your fatigue rule your daily activities? Do you want to be more active? Years ago the philosophy of growing old was to retire, rest, and take it easy. Today’s way of life for retired folks is stay busy, enjoy your hobbies, and keep moving. Most Kirby Pines residents’ appointment books stay booked up. I would much rather hear someone say, “Sorry I won’t make exercise class today: I have too much to do.” Rather than I’m too tired to do anything.” Here are some great tips to boost your energy level and restore that happy, vibrant feeling. 

When we try to relieve stress, we often turn to “comfort” foods and a plan to get away from it all. Some of our choices which actually steal away our energy are: 

1. Television often over stimulates our minds like choosing a channel, raises our stress and emotion levels and watching hours at a time makes us feel sluggish and stiff. 
2. Highly caffeinated beverages may give us a sudden burst of energy, but that soon wears away leaving us in a down mood and it may interfere with a good night’s sleep which causes even more fatigue. 
3. Fatty and fried foods and sugary snacks also give us that quick energy but can cause a sudden drop in blood sugar bringing on that sinking feeling. 

Try some of these helpful ideas the next time you feel a little drained. 

1. Check your posture. Slumping makes your muscles work harder than sitting up right. 
2. Make time for quiet time. Prayer and meditation relaxes your body, slows breathing, lowers blood pressure, and relieves worry. 
3. Drink a glass of cold water. Dehydration is a major cause of fatigue. Try to get in 8 glasses daily. Water also improves digestion, helps control obesity, and helps kidney function. 
4. Be positive with yourself. Speak to yourself with encouragement, not criticism. “It’s a new day!” “ Take ‘quit’ out of your vocabulary”. 
5. Wear red. A brightly colored scarf or shirt can improve your mood and alertness. 
6. Listen to good music. Irish folk music with fiddles and accordions invigorates me. 
7. Laugh out Loud (LOL). A good chuckle, giggle, or side-busting guffaw reduces stress, lowers blood pressure, and raises endorphins, our body’s natural painkiller. Read the comics,watch an Andy Griffith rerun, or connect with someone who shares your sense of humor. 
8. Get enough sleep. 
9. Pop a peppermint in your mouth. The scent of peppermint can decrease fatigue by up to 25 percent. 
10. Exercise and Stretch every day, several times each day.

Step away from the TV and fatty, sugary foods and step up your energy level with some of the many opportunities Kirby Pines has to offer. Join a card group or play bingo. Sign up for a Bible study. Join some of the exercise classes which are available Monday through Friday to help with stretching, cardio, exercise and strengthening. And remember, the Oasis exercise room never closes. 

Treadmills seem simple, but they can be hazardous, particularly for people with joint or balance issues. “Trying to catch yourself when you lose your balance can result in muscle strains or injury in almost any joint”, says physical therapist Mary Ann Wilmarth, CEO of Back2Back Physical Therapy in Andover, Mass. 

“Injuries can go all the way up the kinetic chain when people slip and try to recover by catching themselves. This can mean foot injuries, strained or sprained ankles, shoulders and wrists – as well as the back and hips if you’re twisting as you lose balance,” she says. 

You can protect yourself by using these tips to tread more safely. 

1. Use a full-sized treadmill with side rails. The belt should be at least 22 inches wide and 50 inches long, and the machine should have handrails on both sides you can use for balance. 
2. Wear sturdy, low-heeled athletic shoes. Soles higher than 1 inch can lead to ankle rollovers. Use the topmost shoelace hole for extra stability. 
3. Learn the controls. Before you step on, get familiar with how to adjust the speed, incline and especially the red “fast-stop” button. 
4. Use the safety key. Before you hit start, clip the safety key to your shirt so if you slip, the machine will stop immediately. 
5. Start, then step on. Hold the rail and stand on either side of the belt as you start it at a low speed. Then step on the belt and increase speed slowly. 
6. Use a slight incline. An incline of about 2% can reduce impact on the spine, hips, knees, feet and ankles, but a steeper climb increases joint stress. 
7. Find the right stride. You’ll know it’s on target when you’re walking comfortably – not overstretching your lead leg – with arms swinging freely. 
8. Look straight ahead. Looking down or around can throw off your balance and cause you to trip. 
9. Stay centered. Know where you are on the belt and avoid drifting sideways or toward the back of the belt. 
10. Catch Your Fall: If you start to fall while you’re on the treadmill, hit the emergency stop button. Grasp the rails and move your feet to one side, then step off and sit down until you’ve recovered. 

Use the NuStep as an alternative if you are currently using an aid for balance, such as a cane, walker or wheelchair or having balance issues. You should not attempt to use the treadmill. 

Tomorrow’s Treadmill – One day in the near future, a treadmill that uses sonar technology to automatically adjust its speed to match the pace of the user may be the future of treadmills. But until then, follow these guidelines for safety on the treadmill. 

Never use exercise equipment if you have any questions about how to use it. Exercise is important, but your safety is more important. 

I get that question more often than any other in the Oasis. Not how can I improve my health? Or what is the best exercise to strengthen my body? 

Belly fat comes in two places: There’s the stuff right under your skin that you can pinch (ugh), called subcutaneous fat. But that’s actually the less harmful kind. It’s visceral fat that poses a real threat to your health. It plumps your middle from the inside out, surrounding organs such as your liver, lungs, and heart—and putting you at greater risk for heart disease, diabetes, and some cancers, says Kristen Gill Hairston, M.D., an endocrinologist at Wake Forest Baptist Medical Center in Winston-Salem, NC. 

Visceral fat gets worse for all of us as we get older, especially if we’re under a lot of stress or not sleeping well, says nutritionist Sara Vance, author of The Perfect Metabolism Plan. That’s thanks to hormones that make us hungrier even as our bodies are practically hoarding fat. 

Lack of exercise adds to the belly fat problem. Sit-ups may build and strengthen your abdominal muscles, but the real winner is….. Walking: At 11 miles a week, it made no difference whether people in the study walked or jogged, “It’s not the intensity of the exercise that matters,” Cris Slentz, Ph.D., an exercise physiologist at Duke University Medical Center in Durham, NC says. “It’s the amount.” And you can break it up into 10 or 15 minute increments. Start slow and easy and then work your way up to 15 miles a week over six weeks or more to reduce belly fat. Another simple exercise to flatten your tummy is Core Compressions: Sit tall in a chair with your feet hip-width apart and your belly flattened toward your spine. Place one hand on your upper abs and the other on your lower. Take a deep breath in, then exhale forcefully to draw your abdominal muscles in even tighter, keeping your back straight and still. Continue for five minutes, focusing on slow, complete tightening of the muscles. Do two sets. 

Diet: It’s low-carb, but don’t let that put you off. “Too many carbohydrates spike your blood sugar,” Vance says. Your body converts that glucose into energy or stores it as fat. “When you take those carbs away, it has to get energy somewhere, so it starts burning fat.” The good carbs: Instead of simple carbohydrates (like baked goods or chips), reach for complex carbs. Generally, vegetables are the lowest in grams, followed by beans and legumes, fruits, and whole grains. Stick to 30 grams or fewer at a sitting to avoid spiking your blood sugar. 

Patience: Be patient with yourself. That extra tummy fluff didn’t happen overnight and it will take more than a week to go away. As you improve your walking stamina and develop healthier eating habits: Pounds and inches will fall away and strength, balance, stamina and energy levels will improve. 

Learn when to keep moving through exercise pain and when to stop.

By Camille Noe Pagán

Exercise is crucial if you have arthritis. But knowing just how much activity to do when you’re hurting can be tricky. Research shows that moderate activity can help prevent the progression of arthritis and improve overall function. But while mild muscle soreness after a workout is normal, sharp pain during or immediately after can signal injury. And sometimes simply the fear of pain can keep you from wanting to do any kind of exercise. Here’s how to determine when it’s OK to work through exercise pain – and when it’s not. 

If you have mild to moderate pain in a specific joint area before you work out: Some mild pain is typical when you first start to move, but after a few minutes you’ll usually start to feel better, says A. Lynn Millar, PhD, a professor of physical therapy at Winston Salem State University. “Our joints and muscles get nutrition through movement,” she explains. “With some movement, you’ll improve the lubrication and circulation around that joint.” Start with some gentle range of motion movements and if that feels OK, progress to some low-impact activity like walking. 

If you have moderate to severe pain in a specific joint area before you work out: Focus on a different area for a day or two. If your knees hurt, decrease the intensity. If the pain becomes worse, then stop the lower body moves and work your upper body instead. “Continuing to put pressure on a joint when it’s especially sore could contribute to joint damage, so it’s best to ease up for a while,” says physical therapist Richard Kassler, supervisor at New York University Hospital for Joint Diseases. 

If you have moderate to severe joint pain during exercise: Stop immediately. “Most people with arthritis can work through mild pain safely. But if you’re experiencing a lot of pain while you exercise, even if you’re not doing a particularly joint-taxing workout, it may be a sign that you have inflammation in the joint, or even joint damage that requires treatment,” says Kassler. 

If you consistently have joint pain (not muscle pain) after exercise: Switch to a workout that puts less pressure on your joints. “If you need an elaborate brace or have to pop ibuprofen constantly, it’s a pretty good sign that your activity is too hard on your joints. Swimming, water aerobics and biking are all good options for people with joint pain. 

If you occasionally have moderate to severe joint pain the day after you work out: Cut back on the intensity of your workout. Take a day off, then doing a shorter, less strenuous workout. If your pain still doesn’t let up, switch to a less intense form of exercise, such as water aerobics. 

Mary Hand’s favorite quote, ”No Pain, No Gain. That’s Insane. Listen to your body.” Our Arthritis Foundation exercise classes in the pool and in the PAC are good for everyone whether they have arthritis or not. Please consider joining us. See the schedule for times and places. 

-Camille Noe Pagán 

 

Studies show that physical activity can reduce pain and improve function, mood, and quality of life for adults with arthritis. Physical activity is also important for the management of other chronic conditions that are common among adults with arthritis, such as diabetes, heart disease, and obesity.

Structured physical activity programs are proven to reduce symptoms and teach participants how to safely increase their physical activity to manage arthritis and other chronic conditions. Here are ten steps to help you get started and keep your exercise program going:

Find an activity you enjoy. You’ll be more likely to stick with it.

Treat workouts like commitments. Block out time on your calendar to let people know you’re unavailable. 

Think like an active person. An active person thinks of ways to be active. 

Make everyday activities count. Pushing a grocery cart, strolling at the mall, walking the dog and doing housework all have benefits. 

Find a workout partner. Another person or group can make activities more enjoyable and help hold you accountable. 

Find excuses to walk. Take a walk to your neighbor’s instead of calling. 

Aim for 4,000 steps. Walking eases pain, and a recent study found that 4,000 steps a day is enough to boost longevity. 

Stand up. It eases stiffness, reduces disease risk and can prolong your life. 

Join a group activity. There are several chances at Kirby Pines, like yoga stretch, sit-n-stand exercise, water aerobics or line dancing. 

Be mindful of pain. Some muscle aches after exercise is normal, but if pain lasts beyond two hours, do less or modify the activity. 

Take advantage of the many opportunities here at Kirby Pines to stay active and physically fit. Discover miles of walking trails outside and inside. Visit the Oasis to use the equipment or to join a water aerobics class. Find your exercise class in the PAC or at home on the channel 2.1. Consult with your doctor if you need physical therapy to get started. And in a few weeks, reward yourself with a new pair of walking shoes or water bottle for sticking with your program. 

 

Valentines and Hearts are everywhere this season. February is the American Heart Month reminding us to keep our heart healthy by diet, rest, and exercise. Remember your heart is a muscle and exercising makes it stronger and healthier. Research shows that people who do not exercise have a greater risk of heart disease than active people. Like all exercise programs, check with your physician before beginning any new regimen. So, “What exercise works best for my heart?” Here are a few basic pointers: 

Include Aerobic or Cardio Exercise like walking, swimming, or biking. You should move fast enough to raise your heart rate and breathe a little harder, but not so fast that you cannot catch your breath or be able to carry a conversation. Three to five times a week for 150 minutes per week of moderate exercise is recommended by the CDC. Ten or fifteen minute sessions work just as well as 30 to 60 minutes. Our water aerobics and the Sit and Stand Exercise classes will get your heart rate up without wearing you out. Also the Nustep, treadmill and recumbent bike can raise your heart rate and monitor your heart rate, too. 

Stretching is also important. Be sure to stretch after warming up for a few minutes and after each exercise session to keep your body more flexible. Stretch gently (no pain) and hold your stretch for at least 30 seconds. We offer Yoga Stretch classes to provide full body stretching as well as water aerobics and sit and stand classes that finish with stretching. 

Strength Training uses weights and resistance with stretch bands. The Oasis has weight resistance equipment for upper and lower body work. Do strength exercises 2 or 3 times a week resting a day between sessions. Resistance levels can be increased on the Nustep and the bike. 

It is never too late to begin an exercise habit. Start gradually 10 – 15 minutes at a time and increase slowly… If you experience pain or pressure in your chest or trouble breathing, stop immediately and get medical assistance. A little soreness in the beginning is normal, but if pain lasts more than 2 hours after exercise, it may mean you have overdone it. After a few weeks, you can increase your workouts for longer sessions and add more resistance gradually. Exercise is a key to a healthier heart. Check out the schedule of exercise classes or make an afternoon appointment with Mary Hand if you want to learn more about the equipment in the Oasis. Remember an active life leads to a healthy heart. 

While the holidays are a time of gatherings with family and friends, they can also be a source of stress, as exercise schedules might be disrupted for shopping excursions and rich holiday meals make it difficult to adhere to a particular diet. Staying healthy can be a challenge during this time of year, especially for seniors. 

To stay healthy during the holidays, reduce stress and avoid the holiday blues, keep the following tips in mind: 

1. Make healthy choices: From rich meals to tempting and tasty homemade snacks, the holidays are a time for many to indulge in food — or overindulge. Try to plan meals with other events in mind. For example, if a big dinner is planned for New Year’s Eve, consider a lighter lunch of salad or soup. 

2. Stay hydrated: Drinking water is one way you can stay healthy during the holidays. To make it easier to stay hydrated, have water easily accessible at home and keep bottled water in a purse or bag when running errands. 

3. Follow dietary restrictions: Some seniors must follow special diets, such as one that is low in sodium. It can be difficult to adhere to a diet during busy, stressful times, especially if there aren’t any healthy options available. “When people get stressed, they tend to overeat and don’t stick to their diets.” To make it easier to follow dietary guidelines, keep healthy options like fresh-cut vegetables and fruit on hand. 

4. Keep exercising: Stick to an exercise schedule, bundle up and invite your family for a walk around the grounds at Kirby Pines If it’s too cold or icy outside, enjoy the decorated halls inside. Visit the Oasis or enjoy the warm pool. 

5. Decrease gifts: The holidays can be a financial challenge due to purchasing gifts for many family members. To reduce stress from paying for gifts and shopping, consider having a family grab bag, where everyone contributes one gift. 

6. Rest after traveling: For some, the holidays are a time to travel long distances to visit family and friends. Whether you travel by car, rail or plane, make time to rest before jumping into visiting or shopping. 

7. Take a break: Between parties and shopping, the holidays often involve busy days and late nights. If you are planning an all-day outing, carve some time for a nap or a way to relax for a bit, even if it is just to sip tea in a cafe. Little kids, seniors and everyone in between will appreciate it. 

8. Stay involved: Be a part of the holidays. For many, that may include helping out with holiday preparations. “Reduce your stress by allowing others to hold the holiday event at their home instead of yours, but stay involved by cooking a favorite dish or maybe help decorate the home.” 

With a few preventative measures and a willingness to change some traditions, seniors can stay healthy and follow their diets, while also having fun with their family members this holiday season. 

Don’t wait until January 1. Stay on track during this tempting season with these simple tips. ’Tis the season of staying fit, said no one ever. Busy schedules, holiday parties, and endless culinary temptations combine to make it especially difficult to stick to your fitness routine this time of year. Chances are, you’re going to fall off the workout wagon. That’s okay—we all do. Use these strategies to get right back on. 

Stay-Fit Strategy #1: Remember Why You’re Doing It 

When a client loses his or her motivation, corrective exercise specialist Kendra Fitzgerald prescribes a mental workout. What’s your motivation? To feel better, have more energy, be more productive at work, or age gracefully, it’s easier to commit the time and stick to it once you identify why you are working out.

Stay-Fit Strategy #2: Start Small and Be Realistic 

If your goal is to exercise daily, begin with one or two days a week. Pick days where you can easily fit it in. Add another day as each week goes by. Even if you can’t get to your favorite class or the Oasis, remember that 15 minutes of movement is better than no movement at all. 

Stay-Fit Strategy #3: Picture Your Success 

Write down your goal in a few simple words, and post it where you’ll see it every day. A visual reminder may strengthen your resolve. If you want to get back to your “fighting weight” of five years ago, put up a photo of yourself from that time. 

Stay-Fit Strategy #4: Make It Mandatory 

Time management is important for accomplishing any goal, and fitness is no exception. Even if it’s just 10 minutes, put it on your calendar. Call it your “feel better session,” and make that time nonnegotiable. You’ll boost your mood and health, and it will become a key part of your routine. 

Stay-Fit Strategy #5: Track Your Progress Daily 

Record your achievements daily or weekly: how many steps you walked, number of exercise reps, pounds lost, and so on. A pen and paper and a calendar will work just fine, or you can schedule and log your workouts on a free exercise app Stay-Fit. 

Strategy #6: Recruit Someone to Hold You Accountable 

Maintaining an ongoing schedule with the same person can help you stay accountable. You’ll want to hold up your part of the bargain. Plus, you can get a great workout while having a great time. Think about it: The more fun your workouts are, the more you’re going to look forward to and be committed to them over the long term. And consistency and longevity are necessary for achieving your goals. 

Stay-Fit Strategy #7: Hold Yourself Accountable Too 

Put your money where your mouth is: Pay a penalty for missing your workouts. Drop a dollar in a money jar, and then donate the dough to a favorite cause. 

Stay-Fit Strategy #8: Savor Every Success 

There’s no better feeling than finishing a challenging workout. Let the feeling of accomplishment wash over you, so that you’ll remember the feeling when it’s time for your next workout. 

And make no mistake: This is a big deal! You’ve just rewarded yourself with better health this winter—and a happier, fuller, and potentially longer life. 

Possibly. Exercise has many known benefits for both physical and mental health, including reducing the risk of cardiovascular disease and diabetes, strengthening the bones and muscles, and reducing stress. 

It also appears that regular physical activity benefits the brain. Studies show that people who are physically active are less likely to experience a decline in their mental function and have a lowered risk of developing Alzheimer’s disease. Physical activity is one of the known modifiable risk factors for dementia. Plus, regular exercise helps combat other Alzheimer’s disease risk factors, such as depression and obesity. 

Exercising several times a week for 30 to 60 minutes may: 

• Keep thinking, reasoning and learning skills sharp for healthy individuals 
• Improve memory, reasoning, judgment and thinking skills (cognitive function) for people with mild Alzheimer’s disease or mild cognitive impairment 
• Delay the start of Alzheimer’s for people at risk of developing the disease or slow the progress of the disease 
• Increase the size of the part of the brain that’s associated with memory formation (hippocampus) 

Physical activity seems to help your brain not only by keeping the blood flowing but also by increasing chemicals that protect the brain. Physical activity also tends to counter some of the natural reduction in brain connections that occurs with aging. 

More research is needed to know how — and how much — adding physical activity may improve memory or slow the progression of cognitive decline. Nonetheless, regular exercise is important to stay physically and mentally fit. And for older adults, even leisurely physical activity offers health benefits.