Tag: exercise for elderly

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Exercise myths about older adults

Welcome to Siel Bleu’s myth buster addition! Many people have fears, and speculations when it comes to working out, especially into an older age. In this blog, we are going to go over the common myths that surround this topic, and the actual truths behind them.

Myth: Exercise isn’t safe for someone my age

Actually, not moving is much riskier and can speed up the ageing process. When you are inactive, you start to lose strength, stamina, and balance. This in turn leads to issues like falls, which is the third leading cause of chronic disability, and loss independence. Yet, it has been shown that regular exercise, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

In one particular study, they took 344 adults, 70 and older, who previously had three falls. The older adults took part in a simple resistance training programme over a 6 month period. The result?  The study showed that participants were less likely to experience repeat falls. Also, as a secondary benefit they improved in areas of cognitive function. Doctor Teresa Liu-Ambrose, who conducted this study adds, “Older adults who experience falls are medically complex and at high risk for both morbidity and mortality, and we demonstrated that exercise is a practical and cost-effective intervention that can improve older peoples’ outcomes after a significant fall.” Remember, the more physically fit you are, the less likely you are to get injured.

Myth: It’s too expensive

In all reality, exercise saves you money! By staying active, it has been shown that you will have less medications, hospital visits, and are able to stay independent longer, reducing the need for long term care. You don’t have to spend money to exercise, simply getting out of the house and going for a walk is beneficial. Or try some simple movement exercises while watching the TV.

Also, due to Siel Bleu being a nonprofit, our exercise classes are affordable, allowing most people to participate. In addition to the classes, many of our participants exercise at home, which in turn saves money from having to get a gym membership. Checkout our newsletter here, where you can sign up and receive 3 free at home exercise programmes: http://bit.ly/newslettersbi

Myth: I have never exercised before, it’s too late to make a difference in my health

Many people think that symptoms, such as weakness, or loss of balance, are strictly caused by old age. While it is true that as you get older, our body’s functionality can decline, physical activity helps to slow any further decline.

Yet, there is good news! It has been shown that even if someone decided to exercise after being physically inactive, the benefits of longevity would still be significant. For example, in a study in the UK, it was found that even people in their nineties living in a nursing home boosted muscle strength after starting an exercise routine! Another thing to keep in mind is that beginners see that most amount of progress when starting out, compared to those who are experienced. This demonstrates at any point in life being active is advantageous for your health.

Myth: I’m not fit enough to attend an exercise class

Most people who start an exercise class, have either no exercise experience, or very little. When you attend a Siel Bleu exercise class, you will see that everyone comes from diverse walks of life, and have different abilities. Also, our trainers are highly educated, having to obtain at least a Bachelors in Exercise Science, and are trained by Siel Bleu standards. Due to this, trainers will find modifications for you if you are unable to do an exercise, and each class is done at your own pace. On top of that, you get the added benefit of exercising with a group which is motivating, holds you accountable, and allows you to build relationships with the other participants. Also, as many of our I Can champions pointed out last week, you have to start somewhere!

Sources:

https://www.helpguide.org/articles/healthy-living/exercise-and-fitness-as-you-age.htm

https://www.medicalnewstoday.com/articles/325610.php?fbclid=IwAR0tf4jebUWCXVQWDHCBHuCiCfdVm1Pp5p9qBHO9LsXkYiRFjerHPvYTFgk

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

https://www.bbc.com/news/health-47331544

https://www.webmd.com/fitness-exercise/guide/exercise-and-aging-myths#1

https://www.webmd.com/healthy-aging/features/exercise-older-adults#2

http://aginginstride.enewsworks.com/en/10047/articles/2456/Top-10-Myths-About-Seniors-and-Exercise.htm

https://www.belmarrahealth.com/home-exercise-program-lowers-fall-risk-elderly/?fbclid=IwAR0qIJlMXb-aJ0JK1YFxtssBI23BWc6KflvREkdiFsK7x76YjNpMC-Y2XaA

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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.

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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.

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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.

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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.

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Feeling Part of the Community Again

Join A Local Community!

After retirement, sometimes it can be hard to know what to do with all the free time. You can go from having social interaction with the community every day to waking up wondering how to spend the day ahead. If this sounds like you, find a local community to participate and become a member. Living in a rural area may even lead to social isolation, the nearest shop could be a 10-15 minute drive and you may only see a car pass your house every few hours. You could end up just pottering around the house every day, sitting and snacking unnecessarily leading to weight gain and drops in activity levels.

Getting involved in an active age group in your community can help combat all those little worries that may occur when you retire. It gives you a great opportunity to finally rebuild friendships and relationships with people you may have grown up with as a child, hearing and learning about all the events happening in your locality and finally having your own social circle to attend within your community to reward all your hard working years.

What could be more enjoyable; only to combine physical activity and a chat within your local community? After all, you’re years working, bringing up a family and much more, you may already think you have exercised enough but it is the basic activity levels that begin to deteriorate. Having a close-knit group to take part in physical activity allows for support, motivation and encouragement to keep you on your toes. It is always easier and more enjoyable to exercise when you have friends or people you know around you.

Finally, it is important to get involved in your local community group, it will keep the body and mind active. It has a major positive role in combating social isolation which is one of the biggest problems for older adults. And of course, no matter what age you are you want to feel a part of the community you grew up in and be aware of all the local events and news happening on a weekly basis.

Check out some of our community classes near you.

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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.

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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.

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Combatting Loneliness with Exercise

No one should feel alone, exercise can help you regain your happiness

Loneliness and social isolation are some of the biggest issues facing older people in Ireland today. While loneliness doesn’t discriminate, our older populations are often those most at risk. People aged 65+ who live alone are significantly more likely to experience loneliness and with one in three older adults living alone, this only adds to their susceptibility to developing dementia and other chronic diseases. In the last number of years, we’re becoming more aware of the impact of loneliness on our overall health and as our population ages, now, more than ever, it’s vital we put into place measures to combat this crippling issue.

In today’s blog post, we’re highlighting how organisations with similar intentions can work together to reduce loneliness and isolation amongst our older population.

After her husband’s death four years ago, Mary Dunne, who will turn 79 this April, found life to be very lonely. Having worked as a cleaner in London for years, Mary spent much of her later life as a carer for her husband Richard and upon his death four years ago, she found herself at a loose end. Mary’s story is unfortunately not dissimilar from hundreds of older adults who have spent considerable time caring for a loved one and find themselves alone after their passing.

ALONE is a national charity that provides a multitude of services for thousands of Ireland’s older adults who are homeless, socially isolated, living in deprivation or in crisis. Mary became linked to ALONE five years ago when she received accommodation support for her and her late husband. “My husband and I were in a dump of a bungalow, it was dreadful damp. I’d never heard of ALONE before that, but I rang them on a Friday and on Monday they’d gone to the council on my behalf and about four weeks later we moved.”

After Richard’s passing, Mary continued to be supported by the charity and became a beneficiary of ALONE’s Befriending Service, which provides companionship to older people who are socially isolated through a weekly volunteer visit. “Helen comes to me every Wednesday, she takes me shopping and brings me back home and we can have a cup of tea. Sometimes we even go for a bit of lunch. I’d be lost without her.” Through the Befriending Service, hundreds of older adults like Mary are supported with friendship and help with necessities such as shopping which can be daunting to an older person.

Over the last 18 months, Siel Bleu Ireland and ALONE have been looking at ways to work together to help reduce social isolation and loneliness for older adults and ensure they can remain inclusive members of society. One such way is letting the older adults linked with ALONE know about the Siel Bleu exercise classes in their area. Exercise is proven to help older adults regain or maintain their physical function, by doing so, it can contribute to their confidence in their own abilities and their independence.

In September 2018, Mary began attending our community exercise class in the St. Benedict’s Housing for the Elderly Community Room in Malahide. “A girl from ALONE told me about the exercise class and I said ‘Oh yeah!’ I thought it would be great to get out of the bungalow for a while,” said Mary. Every Thursday afternoon, Mary attends the Chair Gym class delivered by Siel Bleu Physical Trainer Michelle Lynch. “The classes in St Benedict’s bring people who live on site and from the wider community each Thursday,” says Michelle about the class, “The work consists of resistance training, balance work, walking and some games. It’s a great social outlet for the people who come to the class as it allows them to meet new people.”

Five months on Mary is still a weekly regular of the class and is benefitting in more ways than one. “Michelle’s (Siel Bleu Physical Trainer) a great girl, she’s helped me an awful lot with the exercise and mostly, we have a great laugh, it cheers me up because I can get very low as I’m on my own, except for my dog and my cat. Everyone here (in the class) is lovely as well, they’re very welcoming and we get on great.”

“I’ve lost a stone since coming to the classes last September,” continued Mary “and I’m off blood pressure tablets, I feel great. The doctor even said to me she thinks it’s great.”

“Mary’s come on leaps and bounds,” says Michelle about Mary’s progress, “I’ve seen her grow in confidence and is determined to give her best each week. She has met new friends and is looking to join a dance class now, as it’s something she’s always loved.”

By working together and sharing information about the support of other like-minded organisations, we can make sure Ireland is a better place to grow old. We want to make sure that loneliness in older adults decreases because just as we get older does not mean we have to become less happy.

For more information about ALONE and their services visit their website. To find a Siel Bleu class near you click here.

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Award-Winning Campaign — I Can

We won an award at the Nutramino Health and Fitness Awards!

On Friday 8 March at the Nutramino Health and Fitness Awards, Siel Bleu Ireland won the Health and Fitness Campaign of The Year for our “I Can – Empowering Through Exercise” campaign! The goal of this campaign was to challenge people’s mindsets that just because you are older or living with a disease does not mean that you cannot experience the life-changing benefits of exercise. We were also delighted to have won second place for our Exercise, COPD & Me project in the Inclusive Health and Fitness Award!

This is the second year Nutramino has hosted the award ceremony that aims to acknowledge the extraordinary accomplishments of health and fitness professionals in the industry. All finalists want to promote a healthy lifestyle and inspire and create a healthier lifestyle for Irish communities. This event helped bring awareness and understanding of our current and past goals and accomplishments for the past several years. We are honored to be included in a community that is always looking to make Ireland a healthier and more active country.

Our “I Can,” campaign, is changing the way people look at exercise for older adults and encouraging more older generations to become active for the first time in their lives. We are trying to break down the barrier of fear and access so people understand that the CAN exercise and maybe they can even change their life.

“I Can” comes in many different experiences. It can be as simple as standing up from a chair without help or being able to tie your own shoes and even going as far as 73-year-old Jennifer who can do 150 squats in one session!

We will be bringing back the campaign for its second year at the end of June so keep your eye out on Facebook and Twitter for more information or follow the #icanwithsbi

Huge thank you to the Nutramino Health and Fitness Awards and the judges for the award and of course a massive thank you to all the volunteers, staff and most importantly our participants who help to smash myths about older people and exercise.

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