exercise works – sielbleu.ie

October 17, 2019April 14, 2021

How Often Should You Be Exercising Weekly?

Do you ever wonder how often you should be exercising? Do you feel as though you could be doing more?

The verdict is out for how much older adults aged 65 and older should be exercising a week. You should be aiming to accomplish 2 hour and 30 minutes of moderate aerobic activity weekly. Although this may seem intimidating, it is important to keep in mind that there are 168 hours in just one week. Therefore, these exercises can be divided into about 20 minutes a day 7 days a week, 30 minutes a day 5 days a week, or 50 minutes a day 3 days a week. Moderate aerobic exercises include activities such as pushing a lawn mower, cycling and most commonly used, walking. So you may already be exercising without realizing it! However, if you feel as though you can partake in vigorous aerobic exercise, such as running, an hour and 15 minutes weekly will yield the same benefits.

In combination with the aerobic activities you choose, it is important to work on strengthening major muscles as well. The major muscles include legs, hips, back, abdomen, chest, shoulders and arms. Through strengthening exercises you can build and maintain strong bones, regulate blood sugar and blood pressure, and maintain a healthy weight. Your strength exercises should be done at least 2 times a week, but can be done more. However, strength training doesn’t need to mean just lifting weights! Alternatives can be as simple as carrying heavy loads of groceries, gardening or yoga.

Lastly, you should set aside time on 3 or more days a week to practice balancing. These balance exercises include activities such as holding onto a chair and trying to balance for 10 seconds on one foot.

Please note that you should only partake in exercises that suit you and you feel comfortable doing. Also note, the exercises should not be done in one large segment, but instead can be broken down to make the numbers less intimidating and more manageable.

***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.

Sources

https://www.todaysgeriatricmedicine.com/news/ex_092210_03.shtml

https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/#what-activities-strengthen-muscles

https://www.heart.org/en/healthy-living/fitness/fitness-basics/balance-exercise

http://www.allwayshomecare.org/best-exercises-older-adults/

October 3, 2019April 14, 2021

Meet the Trainers: Shane Murphy

August 8, 2019April 14, 2021

Hospital to Community: How Siel Bleu Bridges the Gap

Written by Shane Lee

Siel Bleu’s community based exercise classes can play a major role in bridging the gap from clinical rehabilitation and physiotherapy. Specific exercise classes for patient groups like Arthritis, Parkinson’s, Stroke, COPD and more general strength and balance programmes can increasingly contribute to the overall health system.

Community based exercise classes will never replace clinical interventions but can as a follow on service to reduce the likelihood of needing clinical intervention again. This is perhaps best illustrated with Chronic Obtrusive Pulmonary Disease (COPD) where many patients with the condition participate in hospital based pulmonary rehabilitation for a cycle of 8 weeks. Patients with COPD respond extremely well to this hospital based intervention through the brilliant work of respiratory specialists. Upon completion of the clinical cycle many patients wish to maintain the level of fitness and aerobic capacity which they have built up. Through joining a local (Siel Bleu Exercise, COPD & Me) class, not only can participants manage their condition and maintain their progress but, they also join a wider social support network of people all experiencing the same challenges in relation to breathlessness, lack of energy and other related challenges.

Strength and balance programme’s can also play a huge preventive role for community dwelling older adults. Many older adults first engagement with the health system in terms of the discussion on falls and being directed towards exercise based interventions is unfortunately after a fall has occurred. Increasingly community classes can help to prevent and halt a potential decline in older adult’s physical strength and balance. Through learning and practising functional strength movements and through safely practising elements of balance, coordination and multidirectional movements the risk of decline in muscle mass, bone density and falls can all potentially be reduced.

While many participants may understand the need to exercise, it is ultimately the sense of community, social engagement and enjoyment that will draw participants back to exercise session’s week in week out. Siel Bleu classes will always focus on functional strength movements, mobility, balance and building up overall cardiovascular endurance but it is the fun that is created within the classes that is so important in a community setting. Incorporating team exercise games and cognitive challenges are two methods in which this balance between exercise and fun can be fused. Having two teams race a piece of equipment with the losing team having to walk or perform squats is a particular favourite amongst groups which not only provides great enjoyment and a fun rivalry between opposing teams but important movements and exercise are the end result of the fun races.

Community exercise classes also must represent the participants themselves and for this reason must include a participant driven approach with appropriate trainer guidance. Particular areas of muscular weakness, daily challenges faced or areas which have been neglected since hospital or physiotherapy sessions can be facilitated and incorporated into classes through engaging with the participants. The work from rehabilitation can be followed and continued in a more relaxed community setting.

Going forward developing stronger pathways and collaborations between different health disciplines can play a major role in the Irish health system. It’s important to be proactive not reactive in facilitating follow on exercise classes related to conditions like Stroke and Parkinson’s which allow participants to build on the foundations of physiotherapists and not regress after progress has been made over a number of weeks perhaps in a hospital setting. Similarly more general community programmes which are accessible to all and do not require special criteria to join can help create fewer hospital interactions through falls and fractures. Fall prevention classes have become a hugely important topic in the sphere of older adults and health but the interaction before this stage of preventing decline should be considered equally important in these discussions.

Siel Bleu have also begun collaboration with hospital and physiotherapists through exciting new programmes such as Breast Cancer, Young Stroke Survivors and Strength and Balance programmes which have been created through various different organisations and health professionals coming together with the shared goal of creating an exercise class for participants who are experiencing the same rehabilitation journey. The journey does not end after hospital and this is where a follow on community exercise class can play a major role in bridging the return from clinical to normal everyday life.

If you are interested in our programmes, go to: https://www.sielbleu.ie/home/programmes/

July 25, 2019April 14, 2021

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

July 18, 2019April 14, 2021

The Importance of Aerobic Training for Senior Fitness

We talk a lot about strength training exercises, and the advantages it presents for older adults. Yet, what about aerobic training? Aerobic exercise, also known as cardiovascular exercise (cardio), is a brisk exercise that promotes circulation of oxygen through the blood, and is associated with an increased rate of breathing. In other words, it is low to moderate intensity exercises that can be done consistently without stopping where you are able to still hold a conversation, whereas anaerobic exercise you cannot. Some examples include quick walking, biking, jogging, hiking, etc. As children, many people can remember doing these things with their friends, or family during their play time. Yet, as we get older we tend to stop doing aerobic exercise as it is no longer a priority and can be missing the vast benefits it holds.

Working aerobic exercise into a fitness routine for an older person has a big impact on the health of your lungs, heart, and overall bodily functions. During aerobic exercise, we breathe faster, and more deeply, increasing blood flow, and circulation throughout our body. This is important as it helps reduce unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues, and coldness in the hands, or feet.

Doing this type of workout regularly allows the entire pulmonary system to increase the amount of oxygen that the lungs can handle, toning the lungs, and the heart. By strengthening the heart, we are lowering our resting heart, and increasing our stamina. This means that our heart does not have to work as hard when doing day to day activities. On top of that, it aides in warding off viral illness by activating, and boosting our immune system, making us less susceptible to viruses like the flu. Not only does aerobic exercise help our physical well being, but it assists with our emotional state of mind. When participating in this type of exercise, we release something called endorphins, also known as happy hormones. When released, they promote an increased sense of happiness, as well as help with reducing pain.

Now with all this information, how do we put it into practice? The recommended amount of exercise for older adults is 150 minutes a week with a mix of cardio, and strength. An example of this is doing one strength training workout for 60 minutes, such as a Siel Bleu exercise class, and three aerobic training sessions such as a brisk walk for 35 minutes at a time. Remember, aerobic training is not a vigorous workout, and the intensity should be done at a rate where a conversation can be held. All in all, it does not matter what type of cardio is done, but that it is done consistently, and it is something that is enjoyable. So, walk, bike, swim, and reap the many benefits of aerobic training!

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

Sources:

https://www.healthline.com/nutrition/foods-that-increase-blood-flow

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541

https://www.medicinenet.com/script/main/art.asp?articlekey=10182

https://www.medicalguardian.com/medical-alert-blog/fitness/the-importance-of-aerobic-exercise-for-seniors

May 9, 2019April 14, 2021

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.

May 2, 2019April 14, 2021

Why We All Need to Improve Our Posture

April 25, 2019April 14, 2021

There Are Other Ways to Exercise Than Going to a Gym

April 18, 2019April 14, 2021

The Importance of a Consistent Sleep Schedule for Older Adults

A Healthy Lifestyle Includes Regular Amounts of Sleep!

Sleep. We all have to do it at some point. Sleeping is essential to a healthy lifestyle. It can be difficult to have a consistent sleep schedule, but it is necessary. A consistent sleep schedule for older adults is a simple way to improve your health and begin a routine. No matter your age getting a healthy amount of sleep can completely alter the way you feel.

We are told eight hours of sleep a night is considered to be a healthy amount of sleep. According to the Irish Examiner, “less than one in five adults get the recommended eight hours of sleep” and 70 percent found their sleep was frequently disturbed (Check out the article). On top of this, older adults have other factors that contribute to lack of sleep. Melatonin is a hormone that makes us tired, seniors show decreased levels, making it more difficult to fall asleep and to stay asleep.

Ways to Have a Better Sleep

The two most important aspects of sleep to consider when trying to fall asleep is your circadian rhythm and having a consistent sleep schedule. Our circadian is our internal alarm clock, it tells us when to wake up and when to fall asleep. This works with the idea of having a consistent sleep schedule because you can train your body to wake up and fall asleep at a certain time. Here are some ways to help you get a better night’s sleep.

Enjoy the sunny days

In Ireland, it can be a bit difficult to have a sufficient amount of light espouse. Natural sunlight during the day can keep our circadian rhythm health. With that being said on sunny days it is extremely important to soak up the sun even if it for 15 minutes.

No Caffeine after 5:00 p.m.

Caffeine is excellent for when are feeling tired and lethargic. However, if we drink it late in the day, it can stimulate our nervous system and make falling asleep more difficult. If you have a craving for a coffee or tea later in the day, try decaf.

Reduce Irregular or Long Daytime Naps

There are those days when we are so tired a nap is necessary. Naps can interfere with a consistent sleep schedule for older adults. Short power naps have many benefits but sleeping during the day can confuse your internal clock. If you want to take a nap during the day try and keep it under 30 minutes, anything longer can mess with your sleep quality.

Relax and Clear Your Mind in the Evening

During the day, we are always running around doing errands or we are just busy. It is important at night to relax. Sleeping while stressed is a guaranteed bad night of sleep. Listening to relaxing music, meditation, reading a good book are all ways to help you relax before bed.

Try to Exercise Earlier Rather Than Later in the Day

Exercise is one of the best ways to help improve your sleep quality. It is important to exercise daily but exercising too late can cause sleep problems. This is because when we exercise our adrenaline and endorphins increase.

Sleep just like exercise plays a key role in your overall quality of life and health. It can be challenging to find a sleep routine that works for you, it is ok to try out different tactics. Everyone is different so you may not find your perfect sleep routine on the first try. Happy sleeping.

March 28, 2019April 14, 2021

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.

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