The Oasis

Get energized, control weight, improve balance, strengthen muscles, soothe nerves, reduce pain and improve health are just a few of the reasons to add exercise into your regular routine.

Each session of exercise stimulates some form of change in every body system including reducing the negative effects of arthritis and protection from symptoms of other chronic diseases. The CDC recommends 150 minutes a week of moderate level exercise like brisk walking to benefit your health and help prevent disease. Dr. Zhen Yan, professor of medicine reports that his research shows exercise can prevent and even reverse the damage of Type 2 Diabetes and heart disease as well as arthritis. Exercise improves circulation and removes cellular waste; essentially “Exercise takes out the trash.” Exercise reduces levels of proteins in the blood that cause inflammation that result in painful swollen joints, improving function and reducing pain.

Exercise actually does produce more energy by increasing the cells that create energy at the individual cell level, improving circulation and empowering brain and muscle cells. So on those days when you feel so-o-o tired, walking, yoga, and water aerobics are gentle to moderate exercises that can boost your energy level.

Exercise improves balance by improving communication between joints and brain. Tai Chi‘s slow controlled movements promote “motor learning” improving smooth and precise motions. Strengthening core muscles helps improve balance.

Aerobic exercise (vigorous walking and water aerobics) strengthens the heart muscle and keeps the circulation flowing through healthier veins and arteries. Better circulation means better oxygen flow to cells in the brain, organs, and muscles. Stronger muscle cells help the heart to pump more powerfully and more efficiently. Keeping arteries and veins more elastic will prevent arterial stiffening and lower the risk of heart attack or stroke.

Weight-bearing exercise (walking and strength training) keeps joints healthy: In other words, the muscle acts as a natural brace. Strengthening core muscles helps support the back, reducing back pain. Stronger muscles absorb the normal jarring of weight-bearing exercise by nourishing and thickening the cartilage inside the joints.

Rhythmic exercises (line dancing and walking) soothe the nerves while producing natural hormones called endorphins that give a happy feeling which helps relieve depression, anxiety, and chronic pain.

Prove it for yourself. Join one of the many exercise classes or use the equipment in the Oasis available here at Kirby Pines. It is worth the bother.

Get Ready to Walk with Ease

Walk with Ease Class is coming back. Register now for the class, we will limit the class size to 15. This is what the class can do for you: Improved balance, strength, and endurance. If you have been out of the exercise habit and desire to get back, and you can walk 10 minutes, or if you are looking for an enjoyable way to exercise, this class may be for you. Register with Lavada in the activities office or Mary in the Oasis. Our first class begins Tuesday, September 11 in the Arts & Crafts room, and runs for 9 weeks.

Approximately one in three people between the ages of 65 and 74 has hearing loss, and nearly half of those older than 75 has difficulty hearing. But some people may not want to admit they have trouble hearing. Older people who can’t hear well may become depressed or may withdraw from others to avoid feeling frustrated or embarrassed about not understanding what is being said. Sometimes older people are mistakenly thought to be confused, unresponsive, or uncooperative because they don’t hear well. Hearing loss comes in many forms. It can range from a mild loss, in which a person misses certain high-pitched sounds, such as the voices of women and children, to a total loss of hearing.

There are two general categories of hearing loss:

1. Sensorineural Hearing Loss occurs when there is damage to the inner ear or the auditory nerve. This type of hearing loss is usually permanent.
2. Conductive Hearing Loss occurs when sound waves cannot reach the inner ear. The cause may be earwax buildup, fluid, or a punctured eardrum. Medical treatment or surgery can usually restore conductive hearing loss.

One type of hearing loss, called presbycusis, or age-related hearing loss, comes on gradually as a person ages. It seems to run in families and may occur because of changes in the inner ear and auditory nerve. Having presbycusis may make it hard for a person to tolerate loud sounds or to hear what others are saying. Age-related hearing loss most often occurs in both ears, affecting them equally. Because the loss is gradual, someone with presbycusis may not realize that he or she has lost some of his or her ability to hear.

Tinnitus, also common in older people, is typically described as ringing in the ears, but it also can sound like roaring, clicking, hissing, or buzzing. It can come and go. It might be heard in one or both ears, and it may be loud or soft. Tinnitus can accompany any type of hearing loss and can be a sign of other health problems, such as high blood pressure or allergies, or a side effect of medications. Tinnitus is a symptom, not a disease. Something as simple as a piece of earwax blocking the ear canal can cause tinnitus, but it can also be the result of a number of health conditions.

If you notice signs of hearing loss, talk to your doctor. If you have trouble hearing, you should:

• Let people know you have a hearing problem.
• Ask people to face you and to speak more slowly and clearly. Also, ask them to speak louder without shouting.
• Pay attention to what is being said and to facial expressions or gestures.
• Let the person talking know if you do not understand what he or she said.
• Ask the person speaking to reword a sentence and try again.

Do you routinely follow an exercise program? — Great! If not, you may want to start. Some of the benefits of regularly exercising include:

Delaying or preventing the onset of disabilities or diseases such as diabetes, heart disease, obesity, and osteoporosis.

Reducing pain from arthritis.

Helping with anxiety and depression through better sleep and feelings of well-being.

Reducing the risk of falls, the most common cause of nonfatal injuries in adults over age 65.

Getting Started:

Choose an activity that you’ll enjoy and can do regularly and gives the most benefit.

Take into consideration your interests, health, and physical limitations, as well as the ease of accessing the activity. Kirby Pines offers a wide range of classes and a variety of equipment in the Oasis. Schedule time for your new activities: 30 minutes for 5 days quickly add up to the recommended 150 minutes of moderate exercise weekly. Incorporate four different types of activities into an exercise regimen, as they provide different health benefits:

Endurance Activities increase the heart rate and breathing. Including walking, jogging or dancing, they help improve the cardiovascular system. Try the NuStep or Bike in the Oasis.

Strength Exercise such as weight training can help build up muscles and reduce age-related muscle loss. The Oasis is fully equipped to build muscle strength.

Stretching Exercises help keep the body flexible and able to move easily. Tai chi and Yoga stretch can make a difference.

Balance Exercises help improve balance, reducing the risk of falls. Water aerobics and the Sit and Stand classes practice balance moves each class.

As each person has different health issues and medications, checking in with a health care provider before beginning is key to preventing injuries.

If you have any questions about the classes we offer or using the equipment, check with Mary Hand in the Oasis.