Seniors Build Muscle Strength Through Resistance Training

Seniors Build Muscle Strength Through Resistance Training

Exercise, Health content, Prevention
The loss of strength is a common complaint among seniors. You're not imagining it; muscle strength begins to decline as early as age 30 and, after age 60, the annual rate of decline reaches 3-5%. So, if you're a senior adult, every single year you're losing up to 5 percent of your strength. No wonder you can't lift the way you used to! Two words: resistance training While aerobic exercise has many benefits for overall health, resistance training is the preferred exercise for specifically targeting the loss of muscle strength. Regular resistance training can delay or even reverse the generative loss of muscle mass and bone density, as well as joint dysfunction, that all contribute to the loss of strength. A study of exercise and physical activity in adults concludes,…
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5 Powerful Truths About Sleep and Aging

5 Powerful Truths About Sleep and Aging

Health content, knowledge, Prevention
In today’s society, myths about sleep and aging are passed around more than gravy at a Thanksgiving dinner. Here’s the true scoop on sleeping when you’re older. 1. How does sleep change when you age? Common misconceptions would have you believe that the older you get, the less sleep you need. Although developing children need more sleep than average, sleep requirements for adults remain reasonably constant regardless of age.  What does change are circadian rhythms that help dictate sleep patterns. It’s not uncommon for older adults to sleep and wake earlier as biological clocks regulating internal rhythms shift.  2. Why do seniors have difficulty sleeping or falling asleep? The fragmented sleep often plaguing adults in their 60s and beyond can be due to a variety of factors. For instance, insomnia…
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To Be Hydrated Or Dehydrated? That Is The Question.

To Be Hydrated Or Dehydrated? That Is The Question.

Health content, knowledge, Prevention
The Hydration Issue We often underestimate the important role of hydration in our daily lives. As infants, water comprises 75% of our body weight. This percentage reduces to 55% in the elderly population. No matter your age, water is essential for cellular homeostasis and life. During my time in Haiti, I learned that not enough water in your system causes it to run poorly. Dehydration contributed to a wide number of multi-system conditions – GI issues, cardiac complications, hypotension, bladder and kidney infections. These are less common in our civilized society, however chronic mild dehydration remains an underlying contributing factor for older adults. Maintaining hydration is the easiest way to flush out unwanted bacteria and keep your system running smoothly. Keep an Eye On Dehydration Symptoms Your body naturally wants…
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Improve Your Balance, Improve Your Life

Improve Your Balance, Improve Your Life

Arthritis, Balance, knowledge, Prevention
Balance As A Vital Sign Our annual doctor’s check-up is comprehensive - blood pressure, weight, cholesterol levels - are often measured to determine your health profile. But how is your balance measured? Your ability to maintain balance under various situations should also be considered in your health profile. Unfortunately, one out of three older people falls each year, but less than half tell their doctor. Falls can diminish your ability to lead an active and independent life. Research has identified many conditions that contribute to falling. These are called risk factors. The more risk factors you have, the greater your risk. Fall risk is multifactorial but individualized to each older adult. Lets take a look at contributing factors you can change, factors you cannot change, and how a Physical Therapist…
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3 Treatment Videos For Your Hunchback Posture

3 Treatment Videos For Your Hunchback Posture

back, knowledge, Prevention, Treatment
What Is “Kyphosis”? The spine is separated into three different regions – cervical, thoracic, and lumbar. Each region has it’s own natural curve. Kyphosis occurs naturally in the middle portion of the spine – the thoracic – and includes your ribs and chest plate. What Can I do About My Hyperkyphosis? Age-related hyperkyphosis is an exaggerated hunch in the thoracic spine that occurs commonly with advanced age. This causes your head to be set more forward from your shoulders. This condition is associated with other issues such as low bone mass, vertebral compression fractures, and degenerative disc disease. If hyperkyphosis is not treated, people can have difficulty performing normal tasks such as bathing, getting out of a chair, bending, or walking.  There are effective treatments including physical therapy, pain medication,…
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Start the Conversation About Chronic Disease Management

Start the Conversation About Chronic Disease Management

Health content, knowledge, Prevention
Start the Conversation About Your Medication Management “Freedom of choice” is a typical value in the US. So when my health care provider prescribes me a chronic disease medication for, say, high blood pressure, do I yield the rest of my life to a medication? No! This article is about the difficult conversation, asking your health care provider “How can I get off this medication?” The Gameplan The majority of you ingest iron naturally through foods you eat – spinach, bread, lentils, dark chocolate, etc. As you grow older your body may become less adept at absorbing iron – (1) an iron deficiency develops. So in a routine check-up your health care provider (2) prescribes a supplemental iron medication. In addition to the iron supplement, for the following months you…
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How To Avoid Your Next Ankle Sprain

How To Avoid Your Next Ankle Sprain

ankle, Health content, Prevention
Ankle sprains, commonly called a “rolled” ankle, often occur while running, walking on un­even ground, or during sport-related activities. Typical treatment involves rest, elevation, ice, and an elastic wrap to reduce swelling. Although the pain and swelling usu­ally improve quickly, up to 80% will sprain their ankles again. Imagine if your car broke down and there was an 80% chance that same problem were to occur again. Not Okay! The rate of ankle re-injury is so high because of two factors. This article breaks down these two missing pieces to put an end to sprained ankles, once and for all! The Brain to Ankle (Internet) Connection To best understand an ankle sprain we must first understand the basics of the central nervous system. Your central nervous system (brain) is like…
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