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Tag: exercise for older people

  • Benefits of Group Exercise for Seniors

    Benefits of Group Exercise for Seniors

    When we start working out we all have the best intentions. We start out excited and, motivated to reach our goals. The first couple of weeks we are crossing off the days on the calendar, feeling proud that we are getting in our exercises. After a few weeks, we are seeing progress and, the drive to keep going is still strong.

    Now, some months have gone by and, the momentum has slowed down. We have missed workouts here and there, the exercise routine is getting boring, and the incentive to keep going is dwindling away. Many of us have found ourselves in this position before, and it is difficult to pull ourselves out of this rut. However, one way to gain ambition again is through group workouts! Anyone can benefit from this style of exercise, yet it has been shown that seniors especially find it advantageous.

    The first, and most evident benefit from exercises classes is that it encourages seniors to get out of the house more. When we retire many of us find ourselves feeling lost because, our everyday routine now has changed forever. It is important during this time to search for things that make us feel productive again.

    Group exercise classes allow elderly people to have something to look forward to once or twice a week, as it is scheduled at the same time. Also, just like work, exercising gives us a purpose, because we are constantly working towards a goal of some kind and, fostering a sense of accomplishment. Particularly in exercise classes, it is designed to provide focused, gradual progression so that we can work toward higher goals in a safe, healthy, and effective way.

    Additionally exercise classes provide social opportunities for seniors. More seniors are reporting feelings of depression, loneliness, and isolation.  Yet, group exercise classes are a great way to help older adults to attain friendships, and interact with others their own age. By doing this, we are not only improving our bodies physically, but mentally. Having relationships with people is just as important to living a long life as exercise is.

    On top of that, by making friendships within the exercise class we have a built in accountability system. This increases the chances of getting out, and participating so that we can experience the maximum benefits associated with being active. It has been demonstrated that those who exercise in a group setting are more likely to push themselves harder in their workouts than those who exercise on their own.

    To display this point even further, a study was done in 2016 with 26 older adults ranging in ages 66 to 86, where they measured the benefits of group exercise. They found that, even though participants perceived they were aging physically, and cognitively, regular group exercise helped them to improve or maintain their functional health and enjoy their lives. Also, they felt socially connected and experienced a sense of security in the community through caring for others, and supporting each other.

    All in all, group exercise classes provide a plethora of proven benefits. Whether it be for the accountability, friendships, physical aspect, or feeling a sense of accomplishment again. The majority of the services Siel Bleu provides are group classes, where people of all walks of life, and abilities come together for a hour to exercise. Even though everyone comes, and stays in the classes for different reasons, they all would agree they are better for it.

     

    For more information on Siel Bleu classes: https://www.sielbleu.ie/home/programmes/

     

     

    Sources:

    https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-

    https://www.senioradvice.com

    www.sonashomehealth.com

     

  • Keeping Your Confidence

    Keeping Your Confidence

    Stay and Boost Confidence in Yourself

    Gaining confidence is like a rollercoaster throughout our lives. Usually, it starts off a bit low but then as we start getting older it reaches its peak. Around the age of 55 to 65 is when we are the most confident in ourselves. However, around the age of retirement, our confidence can start to decline. To keep self-esteem high requires constant attention and motivation. This does not change when we age. We have a few ways to help older adults’ confidence.

    WAYS TO KEEP YOUR CONFIDENCE:

    Hang Out with Friends or Your Furry Friends

    We have talked about the numerous benefits of having a friend (it can be a furry friend). But did you know that having someone to spend time with can boost your self-esteem? Loneliness is a common symptom of ageing. We recently wrote a blog post on how to combat loneliness. Nevertheless, exercising with other people is just one way to decrease the feeling of loneliness, you can also try setting up and weekly stop at a café with a friend or just seeing friends throughout the week can help increase your confidence.

    Take Care of Yourself

    Unsurprisingly taking care of yourself can help older adults’ confidence. If you feel good about yourself, you will increase your self-esteem and confidence. There is more to taking care of yourself than exercise. Good hygiene, a healthy diet and regular consistent exercise all contribute to your overall health. Find something that you enjoy doing regularly that has some exercise aspect to it and you will find it much easier to take care of yourself.

    Learn Something New

    No one wants to live a boring life. Staying active and interested in the world we live can add to our lives. Make it a goal every day to learn or try something new every day. It can be as simple as trying new food, walking a different route or reading a new book.

    Ignore The Negative Stereotypes

    People are always telling older adults what they can and cannot do. You know what you are capable of, so listen to yourself and your body. If you feel like you are up for a harder workout try it if you feel like you are a bit sorer and stiffer than normal take it easy. You know what is best for you so kick those stereotypes to the curb. If you believe in yourself that’s all that matter, you will see your self-confidence skyrocket.

    Self-esteem and self-confidence and hard to keep high. With a good support system around you, taking care of yourself, always trying to push yourself and squashing stereotypes you will find your self-confidence to stay high.

  • Why We All Need to Improve Our Posture

    Why We All Need to Improve Our Posture

    Back pain? It’s probably from your posture!

    Good posture is something we were always told to have as children and for good reason. Good posture keeps your body functioning in the correct way. With good postures comes well-balanced muscles and can help you prevent injuries. Due to our sedentary lifestyle, it is almost impossible to always have good posture. With that being said there are ways we can try and better our posture. For older adults to have good posture it can help with chronic back pain and other aches and pains.

    For seniors, the largest cause of poor posture is physical inactivity. Injuries and falls also contribute to bad posture, due to the body trying to overcompensate and fix the injury but maybe in an incorrect way. Another issue is chronic pain. Arthritis and similar conditions can deter people from exercising. However, even with a chronic condition exercise can help with relieving pain.

    Every muscle in our body has an effect on each other. When we hurt a muscle, the other muscles try and take the pressure off the injured area, this can cause other muscles to become fatigued. This is the case with most people’s lower back pain. Bad posture is what causes most of our back pain. Slouching in a chair is one of the worst things to do for back pain. The position can cause unnecessary and excessive pressure on joints and muscles. It may feel like it revives pressure at that moment, but it is doing more harm than good. If you are watching TV or using a computer, try to always be aware of your posture.

    To help improve your posture and decrease back pain, participate in balancing programs that will increase your stability. The best exercising in a balance class include forms of strength and flexibility training. Another way to test your posture is to look at the chair you sit in. You want to have a chair that decreases the urge to slouch. If your chair encourages bad posture, maybe look into a more supportive chair.

    The best thing you can do to help improve your posture is to stand up and move around several times a day. Try light stretching at least once a day to keep your back and other muscles loose. It is extremely important for older adults to have good posture. Attaining good posture can be a long process, but the health benefits are worth the time and effort.

  • There Are Other Ways to Exercise Than Going to a Gym

    There Are Other Ways to Exercise Than Going to a Gym

    It’s OK to Not Want to Go A Traditional Gym

    When people say “just go to a gym and start exercising” that is much easier said than done. Traditional gyms are intimidating. You can feel like people are constantly watching you exercise. It is also hard to know what exercises to do at massive gyms. Many people with a chronic disease or condition can feel judged due to being out of breath. It is completely normal to feel shortness of breath, especially if you have a lung condition like COPD.

    There are many different activities you can do to exercise than going to a gym. Walking, at home exercises and attending specific classes for adults over 55 can help you get back into exercising. You don’t always have to go to a gym to exercise. Finding the right environment to exercise is just as important as exercise. The best and most enjoyable workouts are the ones when you feel the most comfortable.

    Having a comfortable environment helps reduce stress and anxiety and you will enjoy the activities more. If you are worried about people judging, find a friend or people in a similar situation. Some people feel most comfortable exercising by themselves. Everyone is different so people will feel comfortable in different environments. There is a lot to be said about exercising with someone. It helps you keep your motivation and can be more enjoyable. If you are wanting to relax or reduce tension working out by yourself might be the best option.

    Not all traditional gyms are intimidating, actually many gyms are senior friendly. Look for a gym that has senior discounts, classes or a buddy system. The buddy system is when you are paired up with someone similar to your activity level that way you can motivate each other while still enjoying the workout. A new trend growing worldwide is senior only gyms. Most of these gyms restrict memberships to a certain age. They also provide low impact machines specifically designed for older adults.

    Going to a traditional gym can be intimidating, but there are other ways you can exercise. Check out our exercise classes.

  • Challenge Yourself to Better Yourself

    Challenge Yourself to Better Yourself

    Push yourself to do something unexpected!

    It can be difficult to challenge yourself. Once we are in a comfortable routine we think, “Why would I want to do something else, I like what I am doing now?” but pushing yourself to new limits can be refreshing and rewarding. Challenging yourself through exercise by pushing yourself a bit harder; we aren’t saying to push yourself to the extreme but make your exercise a little bit more demanding. If you want to walk in a 5k, but don’t feel physically fit enough, now is the time to set that as your challenge. We all have an activity we want to someday complete. There is no better time than now.

    Setting a challenge as a goal gives us the spark in our life, many people looking for as they get older. For some older adults, they can feel like there is a decline in their physical abilities, independence or cognitive abilities. When you add something new that completely switches up your routine it can be daunting but necessary. We all love routines but there are times when making yourself uncomfortable is exactly what we need.

    The challenge doesn’t have to be to run a marathon or lift a certain amount of weight. It can be as easy as walking back from the supermarket or being flexible enough to put your socks on. The most important thing to remember with challenging yourself through exercise is you have to want to do it. If someone else is telling you to do it, you will not have the motivation to follow through with it. You also have to believe in yourself and believe you can make a change. We have the people in our lives that tell us we can make a change if we just try, but deep down we have to believe in ourselves too. If you don’t believe that you can walk in a 5k then most likely you won’t, but if you attack it head on and constantly remind yourself you can do anything you finish the 5k with ease.

    The key to challenging yourself through exercise success is to make smaller goals that are measurable. Let’s say you want to complete a 5km walk with the ParkRun, starting small and building up will be the key to your success. Small measurable goals such as walking 500m every second day and building on that achievement week by week will lead to not only achieving your goal but an overall healthier you. Having a plan and schedule helps motivate and encourages consistency.

    We understand that setting a challenge for yourself can be tough but the overwhelming feeling of accomplishing something you never thought you could accomplish is worth the uncomfortableness and is extremely rewarding.

    Did you know you don’t need to run a ParkRun? Walkers are more than welcome. Check out our friends at ParkRun for more information about a “run” near you.

    ***Disclaimer: The information in this post is for reference only and is not intended to be a substitute for medical expertise or advice. If you have any concerns about your own or another’s health then please contact your doctor.

  • Spring’s Moving in So Get Moving

    Spring’s Moving in So Get Moving

    Start exercising outside this Spring!

    With the faint feeling of spring right around the corner, it’s time to get outside and enjoy the nicer days. We are leaving winter behind us and getting ready for hopefully warmer and sunnier days. We get it, exercising in the winter can be difficult, but with the days getting longer and flowers blooming its time to go outdoors and enjoy Spring. For older adults exercising outdoors can be daunting, but the fresh air will help add a change to your life and refresh your want to exercise.

    In the study “Outdoor physical activity and self-rated health in older adults living in two regions of the U.S.” addresses the effect on older people exercising outside and the benefits they experience. The study found that people who exercise outside have a better and longer workout than those who work out inside. Exercising outside can be a short walk or even sitting in nature while doing any sort of movement. Improvements include help with vitamin D deficiency, reduced depression and increased bone health. Next time you are working on your exercises at home, try doing them in nature.

    How to find motivation?

    The best and easiest way to begin exercising is to find a friend. Making plans with other people to meet at the park or an exercise class will increase your motivation and help you stay dedicated. You are far less likely to cancel on your friend, but it is simple to cancel on yourself. There is always an excuse when you are by yourself but going with other people will make sure you are accountable. A friend can also be a furry friend. Walking your dog is plenty of exercise, they too will hold you accountable for your daily walk.

    Sometimes we all need a change. If you are feeling down from the winter blues, now is the time to change. By mixing your routine, you will find the motivation to keep exercising. If you like walking, try changing your route or scenery. Not all change has to be extreme, small changes here and there can be enough to find your motivation. By keeping your exercise routine diverse and varied you will not become as bored with your daily routine.

    Any form of exercising is better than nothing at all. For older adults exercising outdoors can make a change in your life, breathing some fresh air rejuvenating your mentality.

    You can also add a spring in your step and join a Siel Bleu class near you!

    ***Disclaimer: The information in this post is for reference only and is not intended to be a substitute for medical expertise or advice. If you have any concerns about your own or another’s health, then please contact your doctor.

  • Physical Activity for Polio Survivors

    Physical Activity for Polio Survivors

    Taking Steps to being Active: Facing the Challenges for Polio Survivors

    Dr. Deirdre Murray, PhD

    Clinical and Research Physiotherapist, Beaumont Hospital and Trinity College Dublin

     

    Polio Survivors Ireland is a charity that provides support to people who contracted polio when babies or young children. Polio survivors have overcome enormous adversity but still need help, including customised shoes. Waiting lists for shoes can be up to 2 years or the alternative is to pay from €600 – €1,200 for special footwear essential to keep them mobile. Wednesday 24th October is World Polio Day and this year, we want to raise awareness on this season’s must haves for polio survivors- customised footwear. There are thought to be 7,000 polio survivors in Ireland, many of them suffering with Late Effects of Polio. Exercise is additionally an issue for those who are impacted, given mobility, fatigue or weakness, which are impacts of Post Polio Syndrome. Below is information on exercising, from Dr Deirdre Murray, Clinical and Research Physiotherapist, Beaumont Hospital and Trinity College Dublin.

    Physical inactivity contributes to many health problems including diabetes, obesity and heart disease. Taking one of the key positive steps to improve health – being active – can be very challenging for a person with limited mobility, often due to pain, fatigue and a lack of access to professional advice or equipment.

    ‘Healthy Ireland’ was established to promote health and wellbeing for the Irish people (http://www.healthyireland.ie). The National Physical Activity Plan, launched in 2016 recommends at least 30 minutes of moderate physical activity 5 days per week for adults over 18. The recommendation for adults with disabilities is ‘to be as active as your ability allows’. The ‘National Exercise Referral Framework’ was published to provide a vision for the structures and resources required in meeting the needs of people with chronic conditions to be active.  Unfortunately, there has yet been limited progress in implementing this vision.

    A polio survivor, who needed two callipers to walk short distances, once told me her story of receiving a diagnosis of Type 2 Diabetes along with some leaflets about taking a 30 minute walk every day. Clearly this was a ridiculous recommendation for her. However, she figured out that exercising in the pool was a way to get this physical activity in a manageable, safe and pain-free way.

    There is some research evidence that pool based exercise (not necessarily swimming) is beneficial for polio survivors and many regularly enjoy this activity. However, for many others, finding an accessible pool or the fatigue associated with getting to the pool and safely home again, prove too much. Clearly, other convenient ways to exercise are needed.

    Research completed in Beaumont Hospital looked at arm cycling using a small pedal exerciser placed on a table. Participants in the programme received individual recommendations about how hard and for how long to exercise and slowly progressed over 8 weeks. The group who exercised had lower blood pressure and the majority had no increase in pain or fatigue after 8 weeks of exercise. This research was funded by Polio Survivors Ireland and has been published internationally.

    Other researchers looked at using exercise bikes at home. The participants were able to complete the programme and although there were no huge changes in fitness, there was no worsening in fatigue or pain. In some (lucky) European countries there are structured supervised exercise programmes available to polio survivors which are well tolerated and allow access to the benefits of exercise.

    The key messages are:

    1. Before making a big change to your activity level get the ‘all clear’ from your doctor and some personalised advice from a health professional such as a Chartered Physiotherapist.
    2. ‘Some activity is better than none’. 30 minutes is rarely the starting point for anyone – so aim for as much as you can do. Maybe 2 minutes to start, then slowly working up to 10 minutes. (Increase by 20% once comfortable with the level you are at).

    If you can, try to take a 10 minute walk. There is evidence that 10 minutes of continuous walking benefits health. Choose a flat, smooth and safe surface and consider a walking pole or stick if needed. The Irish Heart Foundation has ‘Sli na Slainte’ routes all over the country, mapping short walking routes for those who are suited to this.

    1. If you like technology, use it to help get motivated. Many people like activity watches (set your own realistic level – it doesn’t have to be 10,000 steps!). The UK health service promotes an app called the ‘Active 10’ which tracks two 10 minute walks a day.
    2. Do something that you enjoy – or listen to music to distract you, e.g. when using an exercise bike or arm pedals.
    3. Everyone is different so the key is to do what you can do and keep it up.
    4. Do not exercise when you are tired and don’t push to fatigue, muscle ache or worsening pain. Listen to your body!
  • Keeping Active During Winter

    Keeping Active During Winter

    Staying Active During Winter is as, if not more important than during the summer months.

    As the colder and darker months arrive, the need to exercise does not take a break. It’s so important that we’re keeping active during winter. For people of all ages, physical activity is vital to ensure good physical and emotional wellbeing. A sedentary lifestyle during winter months can lead to weight gain, depression, poor sleep and a host of other health problems.

    There are a number of options for exercising during the colder months.

    If you like to get out to stay active, we’ve put together a few tips for staying safe while exercising outdoors during the winter.

    What to bring while exercising or walking outdoors;

    • Correct footwear – waterproof, well fitted, good ankle support
    • Wear correct socks
    • Suitable clothing – breathable rain gear
    • Phone
    • Snacks and water

    Tips for when exercising outdoors during winter;

    We also have some options for exercising indoors

    • Join an exercise group in your local area and follow the above tips to ensure your safety when going outdoors.
    • Incorporate at home exercises into your daily routine. You can sign up to our At Home Guides here http://bit.ly/SBIAthomeworkout
    • Join a local Siel Bleu Community Class in your area: https://www.sielbleu.ie/home/programmes/community/

    Remember, before joining a new group or exercise activity, consult with your GP. Aim to perform 150 minutes of moderate physical activity each week. It is also vital to ensure that whatever activity you are doing, that you have fun!

     

     

     

  • Siel Bleu on Phoenix Fm

    Siel Bleu on Phoenix Fm

    Our Communications Manager Carla chatted to the guys on Phoenix Fm’s D15today radio show. Here’s the interview if you missed it.

     

     

  • Fuel for Fitness Day 5 – Exercise Keeps The Brain Healthy

    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.