Sarah Shailendra – Page 4

October 10, 2019April 14, 2021

Meet the Trainers: Shane Murphy

September 26, 2019April 14, 2021

Keeping up with Siel Bleu

The past week has been a time of joy and celebration for Siel Bleu Ireland! We are continuing to take steps forward in adding life to years with two important events we wanted to share with you.

On September 18th members of the Siel Bleu Ireland team gathered in the Morrison Hotel to celebrate our partnership with the Medtronic Foundation as part of the Healthy Communities Fund. The Medtronic Foundation’s three other partners, the Irish Cancer Society, the Irish Heart Foundation, and Marie Keating Foundation, were also represented alongside stakeholders from government, industry, and community. The blueprints of a new plan, called “Building Healthy Communities: Strategic Partnership from Concept to Delivery” were announced. This plan is a continuation of the ideals that comprised €1 million Medtronic Healthy Communities Fund. The fund awarded grants for important projects to its four national charity partners, one being Siel Bleu Ireland.

Siel Bleu Ireland was awarded multi annual funding through the Healthy Communities Fund to scales our Exercise, COPD & Me across the country. Through the fund we also expanded our world in the community to encompass Exercise for Shedders, with six Men’s Sheds and with the Irish Wheelchair Association in Sligo and Waterford. Over the course of the Fund Siel Bleu Ireland along with the other three national charities realised their shared learnings of implementing a partnership approach to combat non-communicable diseases in communities of all ages throughout Ireland. Through the final year of the fund, the four national partners came together to develop the “Building Healthy Communities – Strategic Partnership from Concept to Delivery” working document which can act as a guide to the establishment of a partnership approach to answering a need in the community.

Louise Smith, a member of the Exercise, COPD & Me class in Whitehall in Dublin shared her experience of the programme. The Whitehall class was established with funding from the Medtronic Healthy Communities Fund in 2015. Louise spoke of how the exercise class has kept her out of a hospital for nearly an entire year.

Non-communicable diseases are diseases that are not passed from person to person and are responsible for 91% of all deaths in Ireland. These diseases include cancers, cardiovascular diseases, and chronic respiratory disease. Tina Roche, Chief Executive, The Community Foundation for Ireland, addressed the audience and noted that “While Ireland has a strong tradition of charitable giving, strategic and structured giving on the part of trusts and foundations is less developed.” It is for this reason that the work of €1 million Medtronic Healthy Communities Fund is important for charitable organisations, such as Siel Bleu Ireland, and communities throughout Ireland.

Yesterday, September 25th, Siel Bleu was awarded a Dublin City Social Enterprise Award from Inner City Enterprise (ICE) and Dublin City Council with the support of the Local Enterprise Office (LEO). The Award bestows grants to a few social enterprises in Dublin City who are in a start-up or developmental phase. ICE has helped establish over 1000 non-profit and social enterprises in Ireland, therefore number of organizations applying for the grants is high. The goal of this award is to allow social enterprises to further develop and bring the benefits of the social enterprise to more communities. Siel Bleu is honored to have been awarded.

The fund will allow us to scale our “Move More, Stay Active” programme which was piloted in the Mansion House last year. With the funding from the Social Enterprise Awards we will be able to offer the programme to 200 older adults living in the Dublin City area.

The awards ceremony took place yesterday in the Wood Quay Venue of Dublin City Council Offices in Civic Quay. Dierdre Mortell of Social Innovation Fund Ireland addressed the audience as keynote speaker and Minister Ring and the Deputy Lord Mayor of Dublin City presented the awards to the six awardees. Our National Manager Thomas McCabe accepted the award on behalf of Siel Bleu Ireland.

Siel Bleu is excited for what is to come from these two opportunities!

September 12, 2019April 14, 2021

Importance of Balance Training

How Balance Training Is Important As We Age

By Margueritte O’Malley

What is balance training? Well, balance is like any other aspect of health and fitness, it needs attention and focus. A change in balance can have severe negative effect on our daily lives and everyday activities. Balance by definition is a state of equilibrium or equal distribution of weight being brought under control. There are several factors which contribute to altered balance – muscle loss, reduced flexibility in your joints, altered vision, structural changes to the inner ear resulting in altered hearing, changes to your reaction times and lastly different medications can impact your balance also.

Yes, balance changes as we age – it changes and often we are reluctant to adapt with it. As a child we learn to walk, as we get older we learn to balance better as we move like jumping, walking on walls, cycling a bike, doing handstands, cartwheels and tumbles. At some point as adults we stop learning new skills that challenge our balance, then life happens and at some point we notice balance is not quite what it used to be. As adults we like to do things a certain way so when are balance alters we still want to do things the same way we have always done them … cue the difficulty. Being aware of these changes is half the battle the other half is to be proactive!

However despite the varying causes of altered balance there is a lot you can do to maintain and improve your balance safely. Staying active with walking, Tai Chi or dancing are a great enjoyable way to keep your balance challenged. Below are a few specific exercises you can do at home to get you started.

Using a counter top or banisters ensure the floor space is clear to enable you to walk along unobstructed. Use the counter for as much help as you need whilst keeping the exercises challenging!

Toe raises, heel raises then rock from your toes to your heels as exaggerated as possible in each direct.
Calf raises – up on to your toes and hold for 10 sec repeat. If this is easy progress to single leg calf raises.
Tandem holds – right foot in front of the left foot heel and toe touching, using the counter as little as possible hold your balance for 30 sec. Repeat with left foot in front.
Walking along the counter/banisters shoulders back head up looking straight ahead walk heel to toe for 8 to 10 steps – slow and controlled is the key!!
Balance on 1 foot and try and hold it for 30 sec, repeat on the left foot

There are many variations to the above sample exercises, and lots you can do to improve and maintain good balance. If you are unsure, ask an exercise professional, or better yet pop into one of our classes!

Why not check out a Siel Bleu class near you: https://www.sielbleu.ie/home/programmes/community-2/

***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.

August 20, 2019April 14, 2021

Getting the Little Things Back in Your Life

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/

August 2, 2019

Brain Power: The Benefits of Exercise

The brain, also known as our coordinating centre of sensation, intellectual, and nervous activity, is what maintains our thinking, memory, and functioning capabilities. When we are younger, we have all of these intact, and never have to think twice about the operational capacities of our brains. Yet, as we grow older this looming issue becomes more prevalent, and we have to actively work harder to preserve these properties. What if there was a way to do this, where the benefits are two-fold? A main approach to keeping your brain healthy, and sharp into our older years is through the means of exercise!

When we are exercising we are gradually increasing our heart rate, and breathing, creating more oxygen into our bloodstream. From there, more oxygen goes to the brain leading to the production of neurons, where memory and thinking are controlled. This process increases your cognitive reserve which is the brain’s ability to improvise and find alternate ways to get the job done. It has been found that the greater the cognitive reserve, the better we are able to starve off symptoms of degenerative brain changes associated with dementia, Parkinson’s disease, multiple sclerosis, or a stroke. For this reason, many rehabilitation, or treatments surrounding these involve some form of exercise.

Another reason why being active helps your brain, is it leads to greater brain plasticity. This is the brain’s ability to change and adapt as a result of an experience. In other words, it allows the brain to modify, or rewire itself. Without this, the human brain would be unable to develop through adulthood, or recover from a brain injury. Also, working out increases serotonin (happy hormone), and norepinephrine (stress hormone), which boosts information processing, and mood. This is why we constantly here the saying, “You will never regret a workout,” because we will always feel better after exercising. Also, many of our participants who have had mood swings due to strokes, or chronic conditions, mention how the exercises have greatly improved their mood.

Gomes-Osman, and her colleagues looked at 98 studies that involved over 11,000 participants that were on average 73 years old, which tested the benefits of exercise on the brain. 59 percent of the participants were deemed clinically healthy, whereas the others had some form of a degenerative brain disease. They found that at least 52 hours of exercise over an average of 6 months can lead to better processing speed, which refers to the amount of time the brain needs to process information, or carry out a task. Also, the healthy individuals showed improvement in their executive function, which is the brain’s ability to plan ahead, set, and achieve goals, as well as come up with strategies. As far as exercise type (aerobic, yoga, or strength), they were equally beneficial for the senior’s thinking skills.

Overall, exercise is multifaceted, as it helps both the body, and the mind. Even though it is scary to face our own time clocks, and there are many things out of our control, exercise is the one thing we have the choice to do. The best gift we can give ourselves, and others is the gift of health, and working out is the easiest, and cost effective way to do so.

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

Sources:

https://www.google.com/search?q=brain+definition&rlz=1C1CAFB_enUS660US664&oq=brain+defin&aqs=chrome.1.69i57j0l5.16884j1j7&sourceid=chrome&ie=UTF-8

https://www.health.harvard.edu/mind-and-mood/what-is-cognitive-reserve

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

https://www.medicalnewstoday.com/articles/321981.php

https://www.psychologytoday.com/us/blog/the-fifth-vital-sign/201901/why-exercise-is-good-your-brain

https://www.verywellmind.com/what-is-brain-plasticity-2794886

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

July 11, 2019April 14, 2021

Maintaining Independence Through Exercise

When we are younger, we are dependent on our family, teachers, and peers. During that period, we dream of the days of becoming independent, and being able to be on our own. After that day finally comes, we think we will never lose it and we can stay that way forever. Unfortunately, as we age it becomes more difficult to maintain our independence. A high percentage of people can end up in assisted living, nursing homes, or completely wheelchair bound. Yet, what if there was a way to stay independent longer? Through exercise, and staying active, it has been shown that older adults are capable of keeping their abilities for a prolonged period of time.

Independence can be defined as the ability to perform basic activities of daily living without help, such as walking, eating, bathing/showering, dressing, getting in and out of bed, and using the toilet. Walking without assistance is probably the one that most determines if a person can live independently. Older people who are physically more active and who exercise frequently are more likely to walk independently and do other activities of daily living on their own, compared to sedentary elders. The reason why walking is a determining factor is due to the risk of falling.

Falls are the third leading cause of chronic disability, and the number one injury among seniors. However, it has been shown that elderly adults who perform regular exercise have increased balance, stability, and strength. Also, in the event of a fall, those who are continuously active have been shown to have improved healing and function.

Health is defined as the state of being free from illness, or injury. According to the National Institute of Ageing, exercising as a senior may delay or even prevent diseases like diabetes, cancer, stroke, heart disease and osteoporosis, just to name a few. This means less hospital stays, fewer days of being bed ridden, and preserving your strength.

To demonstrate this further, they took a survey of close to 3,000 participants who were older than 60 years old. Through this, they found that those who participated in continuous physical activity were associated with lower levels of activities of daily living dependency (ACL). Likewise it was revealed that for elderly patients who already have some functional limitations, even a low level of physical activity is essential as is slows further decline in physical functioning.

Being independent is not only having the capability to perform basic actions, but having the ability to live your life to the fullest. It’s about playing with your grandchildren, going out for walks with friends, or taking a holiday without barriers or obstacles. Dr. Nick Cavill, a health promotion consultant, conveys, “As people get older, their bodies decline in function and physical activity helps to slow that decline,” he goes on to say, “If you want to stay pain-free, reduce your risk of mental illness, and be able to go out, and stay independent well into old age, you’re advised to keep moving.”

All things considered, exercise is the easiest, and most cost effective way to maintain independence into our older years. We cannot not let our lack of activity, lead to our loss of independence. Remember, we do not have control over our age but, we do have control over how we age.

For more information on the classes we provide, please check out: https://www.sielbleu.ie/home/programmes/

Sources:

https://www.gmjournal.co.uk/media/21715/oct2010p539.pdf

https://www.asccare.com/importance-exercise-seniors/

https://www.nhs.uk/live-well/exercise/exercise-as-you-get-older/

https://www.cdc.gov/nccdphp/sgr/olderad.htm

https://www.health.harvard.edu/blog/walking-exercise-helps-seniors-stay-mobile-independent-201405287173

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Author: Sarah Shailendra

5 Tips for Your Mental Health