exercise for older adults – Page 3

September 20, 2018April 14, 2021

Recently Siel Bleu launched our very own awareness campaign called “I CAN” empowering through exercise. Our aim with this campaign was simple, we wanted to share stories about the significant impact exercise has had on some of our exercise champions lives. Each exercise champion used the words “I CAN” and stated something they CAN now do that wasn’t possible before they became more physically active with Siel Bleu.

We had Jennifer (77) a survivor of esophageal cancer, who went from lethargic, stressed and with little or no motivation to an inspirational, self-motivated and confident exerciser. Jennifer’s “I CAN” was that she can now do 150 squats in a day when at her best. Just to clarify that was not a typo, she did indeed do 150 squats in one session….. AMAZING I know!!!! On top of this incredible achievement Jennifer also got more physically active by increasing her walking distances, tracking her steps, attending mindfulness classes and so much more. Starting weekly one to one exercise sessions started Jennifer on a path that she never thought she would be on almost 2 years later. Jennifer was our poster woman for the “I CAN” and has inspired so many others along the way. There’s not a week goes by without someone mentioning her story to me saying I can’t believe how she changed her life around so much just be getting more physically active. I worked with Jennifer a lot at the beginning of her journey and her story only paints half the picture, she really is an inspiration.

Moving back to the “I CAN” and the reason I wanted to share this story with you was because Jennifer and our other exercise champions have helped to inspire me to find my own I CAN. I’m great at motivating others to achieve their new normal and experience new challenges but it’s hard to look outside of your comfort zone and say what can I do to better myself? Like Jennifer I would like to look back in 2 years and say I never thought that would be me. So what is my “I CAN” you ask? Well it’s not exercise based but equally as challenging I’m facing my fear of heights by performing a Charity Skydive.

I won’t bore you with my history of falls from heights as a child which helped develop this fear but I will tell you I have not climbed a ladder in the last 20 years nor do I stand while on a plane. Flying is very safe and I’ve been on many flights but I don’t enjoy them full stop. The idea of being in the air just doesn’t do it for me so the idea of a Skydive is terrifying as it brings the flying and the falling together. I spoke with Jennifer about me doing the Skydive and she was great support and it was amazing how our roles as motivator and listener swapped. She was reassuring that I could indeed do it and reminded me of the words “I CAN”.

Fast forward a few weeks and here I am writing about an experience I never thought about or wanted to do and I have done it! I SURVIVED freefalling from 10,000 feet which I jumped out of what seemed to be an unsafe looking aircraft. I have faced my fear of flying and heights in one go and can say loud and proud “I CAN” face my fears (without crying).

The Power of the “I CAN” comes in many forms and I want you to find your own “I CAN” be it exercise related or not. Your own “I CAN” should be an achievement no matter how big or small. The testimonials we receive back from our exercises classes isn’t always an “I CAN” related to an exercise achievement , it more so comes in the form of a “I CAN” tie my shoes again, “I CAN” walk to the local shop on my own, “I CAN” climb my stairs again, “I CAN” do my own gardening again. This list of examples can go on and on and everyone CAN do what they set their mind to once they get a little support along the way.

I would like to thank my family & friends for supporting me through my own “I CAN” and we helped raise money for Siel Bleu Ireland to help more people reach theirs.

**We’d like to extend a huge thanks to Paul and friends for raising nearly €1000 for Siel Bleu Ireland by facing their fears.

August 17, 2018April 14, 2021

Fuel for Fitness Day 5 – Exercise Keeps The Brain Healthy

Dementia – Exercise keeps the brain healthy

WHY DO I NEED TO EXERCISE?

A dementia diagnosis can be a difficult and scary time for a person. However, exercise is one activity which may seem unimportant, but can really help with numerous aspects of the disease. Dementia is due to a deterioration of part of the brain, exercise can help to maintain other parts of the brain not affected by the disease and help retain motor skills. Exercise is also known to help maintain brain function and therefore prevent further progression of dementia.

Apart from the obvious physical benefits of exercise for people living with dementia, exercise can help with mental and psychological health, especially reducing social isolation. Exercise in a group setting can offer people living with dementia the opportunity to socialise and interact with others. Exercise can also help with mood and sleep patterns.

At Siel Bleu, we provide a dementia gym class, which focuses on trying to connect the brain with the body again by using exercise as the instruction.

We try to focus on simple instructions and movements that would mimic day to day activities in order to get the most physical benefits.

We also do a lot of cognitive work for dementia to improve relationships with interactive games. Some examples are –

1. Marching of feet at a different speed (this may not seem like an exercise to many, but it can be a difficult task for those with severe dementia)
2. With a ball in your hand, roll it around the back of your hand. Once they are able to this, challenge them by circling the ball around the hand (this can be quite challenging for some)
3. With the ball, roll it from the back of the hand all the way up to the shoulders

We also do a lot of exercises around memory and language, allowing participants to learn new skills to further enhance the brain’s function. Sometimes we carry out exercise in Irish, counting numbers or giving an instruction such as up and down to encourage memory stimulation.

Apart from exercises for older adults with dementia, exercise is also vital to prevent the likelihood of developing dementia. There are numerous studies, which say exercise has an impact on preventing dementia, specifically practised during middle age. There are numerous ways to help prevent dementia such as “exercising” your brain with brain training apps, crosswords and Sudoku and learning a new language, however, exercise can also help by improving socialisation and hand/eye coordination.

THE DEMENTIA DIET
People living with dementia might have a different diet, not necessarily because of the disease itself but because of their behaviours towards eating. Many have said eating is the most challenging parts of the entire dementia journey. This could be due to someone continuously forgetting to eat or forgetting they ate already which can lead to being under or overweight. Thus it is important to know whether your loved one is underweight or overweight and list out the meal that is designed for them.

Try to use plates that have a contrasting colour from the tablecloth and napkin but make sure that there are no patterns on them to reduce distraction. Also, ensure the dining room or area is quiet; a busy room with background noise can be distracting for people with dementia.

Underweight: They might not be eating because their brain is not sending them the hunger signal.
1. Finger food will be the best solution. Something that isn’t too much. Such as sandwich but cut small so that it won’t be too overwhelming for them
2. Small plates with only one or two options can reduce confusion.
3. Fruits and vegetables as a healthy snack. So they get some sweet and it’s healthy. Best of both worlds!
4. Make sure they are hydrated all the time. If they can’t feel hunger they won’t be able to say they are thirsty as well
5. Show your loved one how to carry out the daily task. Remember when giving instruction to a person with dementia, do it only once and allow them the time to process. Repeating instructions can seem like a new instruction and can cause confusion.

It is possible for a dementia adult to feel hungry all the time because the brain didn’t register that he/she had a meal already. This can lead to them being overweight. There are a few ways to overcome this.
1. Since they can’t remember they have eaten, cut the portion size smaller so that they can eat regularly. Keep the meal within the recommended calorie allowance
2. If there are overweight because they love sugary food, try and swapping them with fruits or boiled sugar-free sweets.
3. Instead of giving them desert all the time, make it a special occasion. Give it to them during birthday or give them low sugar deserts such as sugar-free jelly instead.
4. Reduce the amount of sauce such as mayonnaise.
5. It’s best to avoid caffeine and drink mineral or fruit juice or sugar-free soft drinks occasionally.

DIET AS PREVENTION
Diet can play a vital role in the prevention of dementia. Here are some foods to introduce into your diet to keep your brain healthy.

Prevention 1: Green leafy vegetables such as kale, spinach, broccoli and other vegetables rich in vitamin A and C. Consume at least 2 servings per week.

Prevention 2: Nuts are a good source of healthy fats for the brain especially almonds or walnuts. Maybe that’s why walnut shape like a brain? You can take up to 5 servings a day depending on how much fats you need in your diet. Take note, 12 almonds make up a serving. Avoid coated flavour nut because it defeats the purpose.

Prevention 3: It’s recommended to eat two servings of blueberries per week.

Prevention 4: Beans are also recommended as they are packed with fibre and protein and low in calories and fats. They help to keep a person’s mind vigilant. However again the method of preparing a meal with beans should not be too high in sodium.

Prevention 5: Wholemeal is the go-to carbohydrate! It is packed with fibre and recommended to eat three times a week.

Prevention 6: It’s recommended to eat oily fish such as salmon, trout or mackerel at least once a week.

Prevention 7: White meat is also good for the brain. Opt for lean meat such as turkey or chicken and ensuring you remove the skin before eating.

Prevention 8: Good news to those who love red wine. Research has shown that red wine may be able to help prevent dementia. Hold on though, it’s only one glass per day. Well, better than nothing!

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 17, 2018April 14, 2021

Fuel for Fitness Day 5 – Exercise Improves COPD Symptoms

COPD

I LIVE WITH OXYGEN 24HRS A DAY, CAN I STILL EXERCISE?

It is such a mystery how the body works. People often have this misconception that exercise will aggravate the shortness of breath for someone living with COPD. On the contrary, exercise helps. When you exercise, the heart beats faster, blood will transport oxygen around the body. There is a spiral of decline associated with COPD. People believe they cannot exercise and therefore don’t. This, in turn, can worsen symptoms and result in more sedentary behaviours. It is therefore recommended that people living with COPD practice physical activity and especially aerobic exercises.

What is an aerobic exercise you might ask? It’s an exercise that requires the pumping of oxygenated blood by the heart to the muscles. Examples of aerobic exercises are walking, swimming, hiking and even dancing. However, it is important to seek medical advice before carrying out any exercise. Your doctor might need to change the oxygen flow from your tank. Aerobic exercises help participants to open their airways which helps to reduce shortness of breath associated with the disease.

At Siel Bleu, our Exercise, COPD & Me classes run in the community with people who are living at home. Here we find the exercises bring the people together and help them form a better support network. At some classes, there is a shop that sells cuppa. Other classes have participants bringing in biscuit to enjoy with the cuppa at the end of the classes.

Having something to look forward to will certainly improve your mood and lungs capacity when engaging in physical activity.

Our biggest achievements we have experienced with our participants is the termination of continuous oxygen usage, only on exertion. John from COPD Bray was on oxygen 24 hours a day, using up to a tank of oxygen a day; today John only requires oxygen when he’s exercising or gardening and uses about 1 tank a month. What an accomplishment!

THE COPD DIET
It is really important to care for your own diet when you have COPD as extra weight might increase your shortness of breath. Extra weight in the chest and abdomen increases the work of the muscles, hence, it is important to maintain an ideal weight.

However, losing weight drastically is not ideal either as it can make you weak. Talk to your GP about your weight and get advice from them. Here are a few general tips. Bear in mind that these tips are written without taking any conditions into consideration.

1. It’s important to monitor the different elements that go into food such as sugar and sodium, not just calories. The food may be low in calories but high in sugar, which is an attribute for diabetes.

2. Avoid fad diets. This actually goes for everyone. As tempting as it seems, losing 10kg in a week is not healthy for your body and mental health. Your body won’t be able to keep up with the drastic change and you might even fall sicker. Prepare foods which are appealing to the eye such as adding purple cabbage, red pepper, sweet corn, carrot and lettuce. Shred some lean meat and mix with a simple vinaigrette dressing.

3. Studies have shown that people with COPD need vitamin C, D and E. That being said, don’ forget to have at least 5 serving of fruits and vegetables.

4. For those who exercise, it is important that you eat protein such as lean meat, eggs and oily fish.

5. Dietitian recommends older adults to eat a smaller portion of meal every 2 hours. This way you won’t get hungry easily and you won’t get shortness of breath too.

6. Limit sodium intake because salt can cause fluid retention that will worsen the effect of shortness of breath.

7. Don’t forget to hydrate yourself all the time. Keep a bottle close by and sip it as you go. Keep yourself hydrated all the time.

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 16, 2018April 14, 2021

Fuel for Fitness Day 4 – Exercise Is Key To Men’s Longevity

A dedication to all the men out there!

THE IMPORTANCE OF EXERCISE FOR OLDER MEN

It is important to place emphasis on exercise when we’re younger. Exercise areas are readily accessible. Be it going to a gym, playing a team sport, hiking or whatever your preferred physical activity is. As we age the public emphasis can diminish. But actually, it’s equally if not more important to practice regular physical activity as we age. Worldwide, physical inactivity accounts for about 3.2 million deaths per year. Remember, exercise is the key to men’s longevity.

Recent studies have shown that exercise is, in fact, the key to longevity for older men. However, it doesn’t have to be as strenuous as you may think to gain the benefits. Even a half hour of light physical activity can reduce mortality odds by 17%.

With so many exercise activities targeted at women, what type of exercise is important for older men? How can they access it?

Some of the guidelines for older adults can seem overcomplicated. We have simplified it into a few easy points of which exercise and why –

Get Moving – Walk at least 30 minutes a day, try uphill if you can to improve endurance
Use Those Muscles – Add in some strength based work including

Resistance exercises (use a resistance band or dumbbell) to fight muscle decline and strength loss associated with ageing
Balance and leg strengthening exercises are important to prevent falls
Flexibility exercises such as tai chi and yoga can help with daily activities such as bending

Why not try

Going for a walk with friends to increase accountability & make it a social occasion
An exercise class designed specifically for older adults
Swimming, it’s a great low impact exercise
A follow at home video on YouTube
Attend classes organized by Siel Bleu Ireland

MEN’S DIET

Men typically view dieting and keeping control of a good diet as a female-centric activity. It is common for Irish men to eat caloric food. They tend to stick to high protein meals with low fibre carbohydrates such as white pasta, bread and potatoes. Irish men also typically have a high sodium diet due to a high intake of processed meats. On average Irish men consume 30.9g of processed meat a day. Irish men are also at risk of vitamin B6 & B12, vitamin D and calcium deficiency. Below are a few guidelines that might help men to fuel their fitness –

Although meat is an important source of protein, it is important to know which meat is high in protein. Opt for meat such as chicken breast and oily fish (salmon, cod, and tuna). Not only are they good sources of protein and healthy fats, they are also rich in vitamin A. Eggs, nuts and beans are also a good alternative source of protein to red meat. Nuts can be high in fats so take care to eat mindfully, for example, 12 almonds make a portion.
Calcium and vitamin D are vital as we get older. Together they keep the bones strong; Vitamin D is vital for the absorption of calcium. Since our source comes from the sun, it can be challenging to get the necessary levels in Ireland. Vitamin C is essential to promote healthy gums and helps to absorb iron and heal wounds rapidly. Not forgetting Vitamin B6 which is essential to form a red blood cell and B12 maintain healthy red blood cell.
Dieticians recommends consumption of carbohydrates that are high in fibre over the white bleached variety. For individuals who are only starting eating fibre dense food, they could try half-half. Pace your change instead of changing completely overnight.
As much as possible limit the number of saturated fats in your diet. Always eat in moderation even though the fats are healthy for the heart.
Limit salt and sugar intake
Remember to always stay hydrated

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 15, 2018April 14, 2021

Fuel for Fitness Day 3 – Exercise, Good Diet, Independence

Fuelling your life to live alone

Today is Day 3 of our Fuel for Fitness campaign! The aim of today’s campaign is to raise awareness of the importance of exercise for older adults and a good diet to propel you through it. As we get older there are numerous reasons that can result in us living alone. Physical activity and a good diet have a key role to play in ensuring we can stay independent and active in order to live alone. Not just for your body, but your mind too!

WHY SHOULD I EXERCISE?
The physical benefits of exercise are incredible; improvements in strength, flexibility, balance, coordination etc. Never underestimate how impactful exercise can affect your mental health. Rates of loneliness and depression can be high amongst older adults and especially those living alone.

A loss of independence can be detrimental to a person’s mental health, but there’s a very simple answer which can help, exercise. Exercise can help to retain physical abilities. You are able to do daily activities such as doing the shopping and even simple things like cleaning or dressing. Simple exercises can go a long way toward ensuring physical function.

Jennifer Sweeney, 73 who lives in Howth, Dublin states “The important thing about exercise, it’s not just about the physical (shape or mobility) but it’s also about your mind, to give you the confidence and hope to be positive.”

Janet who has COPD and lives in Bray says that exercise has afforded her the ability to live on her own by ensuring she can keep fit and independent.

We encouraged older adults to exercise to counteract typical health issues.

Balance exercises – One of the most common issues faced by older adults are falls. It’s important to retain balance as you age. In a standing position, try raising your heels. Hold yourself in that position for 5 seconds and then lower them back. Or try standing on one leg for 30 seconds then swap legs. Hold the back of a chair if you require assistance.

Strength – leg strength lends itself to fall prevention. Building muscle can also to protect your joints and exercise can lubricate them to help with joint pain.

Why not try Siel Bleu’s At Home Guides or try a simple one to one programme.

EATING FOR ONE?
A study has shown that loneliness correlates with malnutrition in older adults. Loss of a spouse/friend, divorce, or even separation from children are the leading causes of loneliness amongst older adults. When loneliness sets in, appetite decreases. Prolonged loss of appetite can lead to cognitive deterioration. Therefore it is extremely crucial to eat nutritious food even when living alone. However, it may not be as easy as it sounds. I personally feel that preparing a meal for one is the hardest. It is hard to gauge whether what I am cooking is too much or too little.

It may be time to change your utensils for one person cooking i.e. using a smaller pan to cook. This could help reduce food wastage.
It is better to chop the meat into smaller amounts. Separate the meat into a bag for the freezer.
Buy 3 days’ worth of fruits and vegetable and walk to the supermarket on the 4th day for a quick exercise.
List what’s in the fridge and freezer and then decide what to cook for the day. Writing down could motivate you to cook.
You can also search for new recipes that you have never tried before. This could be another way to motivate you to cook and get to try new food.
Subscribe to supermarket newsletter to get a new recipe every now and then.
Make plans with your friend or neighbour. Having companion every now and then will encourage appetite.
If you are never a fan of cooking, you could always sign up with a programme such as “Meals on Wheels” and “Wiltshire Farmfoods“. You would have to check whether it is available in your county. There are other programmes such as “The Wholefood Revolution” and “Drop Chef“. They will deliver raw ingredients along with a recipe and you be the chef!

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 14, 2018April 14, 2021

Fuel for Fitness Day 2 – You are Never “Too Old” to Exercise!

FUELLING FITNESS IN NURSING HOME AND DAY CARE CENTRES

There are many misconceptions that older adults, specifically those of the age where they may be living in a nursing home or frequenting a daycare centre, shouldn’t practice regular physical activity. Over the last 8 years, Siel Bleu Ireland has been striving to change mindsets and help people understand the importance of exercising in a nursing home.

As a part of our Fuel for Fitness Campaign, today we will be discussing the importance of regular physical activity and a good diet for our oldest population; for people aged 75+ or our most dependent population who live in residential care or frequent daycare centres.

IMPORTANCE OF EXERCISING IN NURSING HOMES
You’ll be sick of us saying that you are never too old to exercise, but that really is the message we need to help decision makers and the older population themselves understand. The primary work of The Siel Bleu Association across Europe has focused on exercise for residential care. With over 21 years of experience in the field, we have developed a best practice to ensure our oldest population can practice physical activity that is both safe for them to do, and of course, effective.

How do we do this? Well, “Adapted Physical Activities” or APA is a fantastic tool used to design exercise specifically for people who cannot partake in traditional “one size fits all” exercise programmes for any number of physical or cognitive reasons.

Once adapted to suit the abilities and needs of participants, exercise can be safe and beneficial for all. This is what the founding fathers of Siel Bleu understood and how the organisation can be.
Over the years we have tested the efficacy of Adapted Physical Activities on nursing home residents through studies such as our European Commission funded study HAPPIER.

One of the most important things that physical activity promotes is prevention. Prevention is key to stop accidents and injuries happening to older adults and to slow the progress of an age-related disease. In Ireland, the cost of falls and fractures has amounted to €1billion per year by 2020 and €2billion per year by 2030. One of the most common injuries that result in stays in the long-term residential accommodation is falling.

Falls are also one of the biggest concerns for nursing home residents. Not only do they cost a considerable amount, but the implications for an older adult can be devastating. A fracture occurring fall can result in long waits in A&E, surgery, convalescence let alone the psychological ramifications, loss of confidence and independence.

Whether in a nursing home, living at home, or frequenting a daycare centre, exercise is and should be a vital part of a person’s life. But, in order to fuel that fitness, what should we be putting into our bodies?

WHAT SHOULD I EAT TO KEEP MYSELF HEALTHY?
While most people living in residential accommodation will have their food prepared for them, this may not be the case for all older adults. If you’ve just come home from your daycare centre, you need to decide what to cook for tea. What should you bear in mind for your optimum health?

The recommended caloric intake for moderately active older women is 1800kcal per day and 2200 – 2400kcal for men. That’s about 800kcal for men and 600kcal for women per meal.
Good Fats – Foods which are low in trans and saturated fats help to reduce the risk of heart disease. It is recommended to have oily fish twice a week. Trying cooking it with herbs and spices to reduce sodium intake. An alternative to salt will be paprika, lemon juice and dill.
Fibre – Eating foods rich in fibre will help you to stay regular. It also helps to reduce the risk of heart disease and prevent Type 2 diabetes. When cooking pasta or eating bread, you might want to switch to wholemeal. It might take a little more time to boil than the white variety, but it’s worth it as it has far superior health qualities for your health.
Nutrient-rich food –
- Have you tried a sweet potato? As opposed to their white counterparts and as the name suggests they have a naturally sweet taste. Not only are they low on the Glycaemic Index, it keeps you feel fuller for longer.
- Load your plate with vegetables. As a veggie lover, I will make sure that my plate has as many colours as possible. When vegetables are cooked for too long, the vitamins (B & C) will leach into the water. To reduce leaching, use less water and cook for less time, or drink the water used to cook the vegetables. If you are planning to drink the water, do not add salt when boiling. If the idea of drinking carrot water puts you off, you can use the water to boil pasta or rice instead.
- Vitamin B12 – people over the age of 50 typically don’t consume enough Vitamin B12. Fortified cereals, lean meat and some seafood are sources of B12. Ask your GP if you need a supplement.
Protein and dairy are important for older adults. It keeps the bones strong and strong bones means better movement. I should say that lean meat is recommended. Try to season the meat with herbs and spices because it is important to keep the sodium level to the minimum.
It is really important to keep yourself hydrated. As you age, it is hard sometimes to know when your body is dehydrated. I suggest that you keep an alarm to remind yourself to drink water at a certain time. Have a sit and sip the water. It will be even better if the water is lukewarm. (Consult your GP if you are to limit fluid intake)

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 13, 2018April 14, 2021

Fuel for Fitness Day 1 – Exercise Is Important, Especially After Retirement

Taking the Next Step After Retirement?

This week, Siel Bleu will be carrying out a 5-day long campaign called “Fuel for Fitness”. The aim of this campaign is to spread awareness on the importance of exercising and eating well to improve the care for the older person across all ages. Today, we will be talking about the general issues faced by older adults, why exercise is vital and the kind of diet that is preferable. Please note that this blog post is written based on a healthy older adult. Please seek your doctor’s advice before carrying out any exercise or changes in diet.

HOW DOES EXERCISING BENEFIT ME?
Retirement bring with it some fantastic benefits! No more need to wake up very early, no more rushing for the bus and more time to spend with family and friends or go on holiday! However, it can come to some downsides. You may stay at home and your lifestyle becomes sedentary by the day, and then one day you catch yourself becoming a couch potato, fatigued all the time and maybe even lonely. But there is a simple remedy to help; it doesn’t cost that much to do and can be fun and interactive. That’s right, it’s exercise!

You may have been working in an office your entire career. It may be sedentary but to get to work and to prepare the kids for school, climbing up and down the stairs to meet a deadline, these are all form of exercise one way or the other. But when you step into retirement, you thought it would be great to take a little rest from all the hustle in life you have led before this.

It is important for older adults to realise that once they have stepped into retirement, it is just as important if not more important to focus on physical activity than before.

Many amongst the older populations believe that they should not perform strenuous exercises as it may hurt them when actually it is important to exercise to avoid being hurt. Now, we’re not talking going out and doing 100kg squats but exercising will continue to keep muscles working and protect joints. It will reduce the likelihood of contracting diseases such as heart disease, osteoporosis or even a simple fall.

It goes without saying that exercise helps to maintain our body weight. But how else does it benefit us? Every organ has muscle. Which means that your heart does. When you exercise, you are allowing the muscle to contract and relax which allows more blood to be pump out and more oxygen will be delivered around your body. This will prevent the heart muscle from weakening and at the same time prevent you from feeling fatigued. It is best to engage with aerobic exercise to improve heart strength such as dancing, hiking and even walking accompanied by playing games such as tennis or badminton which puts your agility to test.
Exercising as a whole will help to pump more oxygenated blood to the brain and remove the de-oxygenated blood; this process helps to refresh your brain and can make you more aware of your surroundings.
Apart from the organs, you are also improving your mental well-being. Exercising promotes the production of endorphins, which will keep depression and anxiety at bay as you age. It can also improve your confidence in your ability to get out and about, which can reduce loneliness if you are able to interact with people. Group setting exercise has also proven to reduce loneliness and social isolation.

Adapt the exercise intensity to your own capability. We highly recommend contacting your GP prior to taking up any physical activity. The typical guidelines for older adults say that exercises should –

Target the major muscle groups: Chest, Back (arm and shoulder), Abs, Legs and Buttocks. Perform core exercise at least two or more non-consecutive days per week.
Stretching exercises are also vital to ensure continuous flexibility. PPerform stretching exercise at least two or more non-consecutive days per week.
You can do aerobic exercise such as walking, running and swimming at your own leisure. It would be great if one can make it a habit to carry out aerobic exercise one a day for 30 minutes.
Lastly, balance exercise. This exercise is important for fall prevention. The common ones would be sideways walking, simple grapevine and single-leg stand.

At Siel Bleu we offer classes specifically designed for older adults, where a professional physical trainer guides you through the physical activity so you don’t have to worry about designing your own programme.

We have a wide range of programmes from one to one classes, to community classes which can be a great way to socialise and step out of the house for a bit. This will also boost the motivation to come for exercise classes more frequently. We also offer programmes for patient groups such as the COPD Support Ireland and dementia groups.

WHAT SHOULD I EAT TO KEEP MYSELF HEALTHY?
Exercise is a vital component for a healthy lifestyle, but as the name of this campaign suggests, it’s not just exercise. What you put into your body to fuel it is just as important.

After having a great walk around the block or the morning before your Siel Bleu exercise class, it is important to nourish the body with a variety of food. But what exactly is a variety of food? Doughnuts and chocolate covered strawberries? Well not quite. It is a diet rich in a variety of vegetables and fruits, high dense fibre, healthy fats, protein and low salt and sugar. This diet will help to prevent nutrient deficiency such as Vitamin D. Vitamin D deficiency is rather common in Ireland as the sun is the main natural source of the vitamin. Vitamin D is vital for calcium absorption, which keeps our bones healthy. Check with your GP to test for Vitamin D deficiency.

High fibre foods; wholemeal are also highly recommended instead of starchy white carbohydrates (white pasta and bread). Fibre makes you feel full longer and you can benefit from good bowel health.
Proteins are vital to keep older adults’ muscles strong and prevent deterioration, which could affect daily activity. Lean proteins such as turkey and chicken are preferable for a balanced diet.
Contrary to common belief and the 80’s diet industry, we do NEED fats in our diet. It is important to choose heart-healthy fats (mono and polyunsaturated fats). Example of that will be eggs, extra virgin olive oil, almonds, salmon and dark chocolate.
Hydration is key for older adults. Take your time drinking water. Don’t chug it down. Drinking too quickly will only lead to quicker excretion instead of being absorbed by the body.

We have put together this guide below for you to understand food label better.

Come back tomorrow for our blog post about exercise and nutrition for the over 75s living in nursing homes or frequenting day care centres.

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 9, 2018April 14, 2021

Exercise For Independence

Today we have a guest blog post from Dr Ciara Kelly of
The Irish Balance

As a junior doctor, my passion lies in the area of preventive medicine – by this, I mean looking at how our lifestyles (in particular our diet, physical activity, stress management and sleep) affect our health. Most importantly, it means learning about and researching how we can optimise these lifestyle factors to optimise our health and well-being – and ideally prevent many of the chronic diseases so common in our Western society today (e.g. chronic obstructive lung disease, ischaemic heart disease, cancer and type 2 diabetes mellitus for example). When I was asked by Siel Bleu to write about the benefits of exercise for chronic disease prevention and treatment, I, of course, jumped at the chance! I love seeing and reading about the valuable work that Siel Bleu do, providing life-enhancing exercise programmes to older adults and patient groups, and I am very proud to be asked to write for their lovely website.

Physical activity is perhaps the most important lifestyle factor I try to address with patients, family, friends and the public following I have from my blog and social media. Why? Well, I’ve got two key reasons:

Physical inactivity has reached pandemic levels in recent decades worldwide (1), and Ireland is no different – the 2016 Healthy Ireland Survey revealed only 32% of the Irish population were felt to be sufficiently active (2)
I believe that we are not doing enough to promote exercise for chronic disease prevention as well as it is a key part of the treatment of many of this conditions (by we I mean us doctors, other healthcare professionals, the general public and the wider health service), and I think a huge part of that is lack of education and awareness of the importance of regular exercise

That’s my ‘why’ in terms of the reasons for this being important to me as a doctor. But what should be YOUR ‘why’ that motivates YOU to engage in regular physical activity? It is really essential that we believe in the treatments prescribed to us by our doctors, whether that’s a tablet to lower your blood pressure or advice to try to meet our national exercise guidelines (which many of us, both doctor and patient, are unaware of). In Ireland, broadly speaking, these guidelines (3) for adults aged 18-64, (and those aged 65+) include:

At least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes per week), or vigorous activity 75 minutes per week (e.g. brisk walking, cycling, swimming)
Engage in activity which increases muscular strength and balances on at least two days per week (e.g. weight training using handheld weights or bodyweight, or yoga and tai chi)

There are many, many evidence-based physical and mental benefits of regular physical activity highlighted in this guideline, which includes, and are not limited to (3):

Reduced risk of stroke
Reduced risk of heart disease
Reduced risk of high blood pressure
Reduced risk of type 2 diabetes mellitus
Reduced risk of colon and breast cancer
Reduced risk of depression
Improved cardio-respiratory fitness
Improved muscular strength
Improved cognitive functioning in older adults

Finally, as if that wasn’t evidenced enough, I want to briefly mention a keyword I’ve used in the title of this article – independence. If you had to define it, what would that mean to you? To me, in terms of health, it means the ability to live your life and care for your own physical needs without requiring the help of others. It ties in closely with our individual functional capacity. As we age, we become frailer, and a key contributor to that is the fact that our muscle mass declines each decade after the age of 30 by 3-8%, and the rate is even higher when you go past 60 (4). Loss of muscle tissue (also known as ‘sarcopenia’) negatively affects our strength, balance and ability to function independently, and as such, is a big contributor to disability in older adults. By engaging in a regular physical activity, both aerobic and resistance based, whether adapted for your level of fitness or not, you are doing your very best to maintain that strength, fitness and most importantly, functional capacity, to allow you to age in as healthy and happy a way as you can.

So why not start today? Look at your day to day physical activity level, and see where and what you can improve. Sustainable changes are those that are small, achievable, realistic, and importantly, enjoyable to you – and even the smallest of changes to improve your health is better than none at all. Why not try Siel Bleu’s amazing community classes or sign up for their newsletter and receive 3 Free At Home Exercise Guides straight into your inbox (http://bit.ly/SBIAthomeworkout)!

***Huge thank you to Dr Ciara Kelly for writing this guest blog post, check out her blog about all things healthy living, and some delicious recipes https://theirishbalance.com

References

Kohl, HW, Craig, CL, Lambert, EV, Inoue, S, Ramadan, J, Leetongin, G, Kahlmeier, S. The pandemic of physical inactivity: global action for public health. Lancet 2012 380 (9838): 294-305.
Healthy Ireland Survey: Summary of Findings (2016). Department of Health, Ireland.

The National Guidelines on Physical Activity for Ireland (2009). Department of Health and Children, Health Service Executive, Ireland.
Volpi, E, Nazemi, R, Fujita, S. Muscle tissue changes with ageing. Curr Opin Clin Nutr Metab Care 2004. 7 (4): 405-410.

July 19, 2018April 14, 2021

Taking the First Step to Start Exercising

How to motivate yourself to start exercising.

How do I motivate myself to start exercising? We can be full of excuses when it comes to not exercising and at Siel Bleu Ireland, we have heard them all. From “I have a bad back” to “I can’t, I’m too old and afraid of breaking a hip”, but we know, the most dangerous exercise you can do is no exercise at all! You are even more likely to fall if you are not practicing regular, appropriate exercise. The common phrase, “Use it or lose it” is particularly applicable to exercise. Take an engine for example, if you don’t start it for a long period of time it looses it’s ability to function well. Our bodies are exactly the same. This is why exercise, at all stages of our lives is very important.

There are so many reasons to start exercising, from improvements in your physical function, better mood and sleep patterns, increases in confidence and of course, overall better health. But taking the first step to actually start exercising can be quite daunting for a lot of people, especially older adults who perhaps have never exercised before. Gyms can seem like intimidating and scary places or you might not feel like you’re “bendy” enough for a yoga class. So where to start?

Consult your GP – As an older adult, one of the best things to do is consult with your doctor first to see if there is any reason you shouldn’t practice physical activity. Your GP knows you and your medical history best, so consulting with them about an appropriate activity makes the most sense.
Take the first step – With the go ahead from your GP, the next step is to find an activity that you like. Perhaps trying a low intensity exercise could be the gateway to a new fitter, healthier you. Try walking or swimming to start with, both are easier on your joints and can help to improve your overall cardiovascular fitness.
Try out different activities – why not try an exercise class designed for your age group or your specific condition. There are so many classes available for people of all ages and most Patient Organisations have an exercise programme designed specifically for people living with that condition. Siel Bleu Ireland has a list of classes which you can join at any time. Classes like Siel Bleu or an aqua aerobics class can help introduce you to resistance training, which along with cardiovascular exercise are the key combination to a healthier you.
Create a habit – it takes 28 days to adopt a new habit and exercise should be one of your main priorities. Schedule physical activity into your diary when you know you don’t typically have another appointment i.e. Tuesday mornings and Thursday evenings. This way you know each week you know when your exercise is scheduled.
Exercise with other people – find out what type of activities your friends and family like to do and ask them can you join in. You could try a walking group where you might meet some new friends. Get Ireland Walking is a wealth of information. If a friend asks you to do something during your scheduled exercise time, you can suggest doing something physical, such as going for a walk or trying a new class together. Exercising with other people also creates accountability and you are more likely to keep up with your new habit.
Little at a time – it’s important to introduce exercise in small doses, there is no need to overhaul your entire life in one week. Small changes are easier to keep up with and you are more likely to keep up with small changes than big ones. Try doing some activities from our At Home Guide while watching TV and you will be surprised how big an impact a little change can make. If you feel comfortable after a few weeks with one activity then try introducing another walking day or another class.
Most important – have fun! There is no point in exercising if you are not enjoying it and let’s face it, you probably won’t keep it up. Exercise can be seen as a chore, but once you find something you enjoy, you’ve found the key!

Why not comment down below and tell us how you intend to take your first step!

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Tag: exercise for older adults

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Today we have a guest blog post from Dr Ciara Kelly of The Irish Balance

How to motivate yourself to start exercising.

Today we have a guest blog post from Dr Ciara Kelly of
The Irish Balance