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Tag: Exercise for seniors

  • 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.

  • 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.

  • Award-Winning Campaign — I Can

    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.

  • Exercise for Bone Health

    Exercise for Bone Health

    The Importance of Exercise For your Bone Health

    In our younger years, bone health isn’t on a top list of priorities except for maybe the odd break. However, as we age, issues such as arthritis, osteoporosis and fractures become ever more present. With a rise in sedentary behaviours, it’s not only our weight and the risk of disease we should be concerned about, it’s also the effect on our bone health.

    Osteoporosis is a medical condition in which bones become brittle and fragile due to a loss of tissue. In Ireland 25% of men and 50% of women aged 50+ are living with the condition. According to the Irish Osteoporosis Society, 20% of people aged 60+ who fracture a hip will die within 6 – 12 months due to secondary complications of the condition. Only a shocking 30% of people aged 60 who suffer a hip fracture will regain their independence.

    Osteoporosis is one of the leading causes of fractures in Ireland and the cost of fracture occurring falls is set to cost the State €1billion by 2020 and €2billion by 2030.

    It’s important that we make shifts to protect our bone health as we age, but how?

    Exercise is a well known preventative tool to help keep our waistlines trim and stave off disease, but it’s vital bone health too. It is more difficult for an older adult to form new bone in comparison to a twenty year old, however this doesn’t mean that exercise can’t have a positive effect on our bone health as we age.

    The most beneficial exercises for bone health are “load bearing”, or those where you are forced to work against gravity, for example walking, jogging, climbing stairs and hiking as opposed to exercise where you weight it supported such swimming or cycling. The benefits of load bearing exercise are two fold; firstly they help to build leg muscle which acts as a type of “scaffolding” for your bones and secondly the impact of your feet on the ground sends a vibration through your bones and helps to stimulate productivity of healthy bone.  In fact the most beneficial exercise for your bones are those where you are forced to move in multi-directions such as racquet games or aerobics including tennis, badminton, ping pong etc.

    These multi-directional exercises are fantastic for the lower body, but what about our upper torso? The answer lies in resistance work which requires muscle contraction.

    But how often? It’s recommended that we practice 30 minutes of load bearing exercise, five times per week and also include at least two sessions of resistance work per week.

    Don’t forget, this type exercise regime is not only going to help your bone health, but lead to other health benefits such as weight management, disease prevention, confidence and independence to name but a few.

    Why not try a Siel Bleu exercise class or a walking group to help improve your bone health?

     

     

     

    ***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. 

  • Exercise, COPD & Me: The Trainers View

    Exercise, COPD & Me: The Trainers View

    Our Exercise COPD & Me exercise classes are a huge success here at Siel Bleu. We currently have 16 COPD classes running which reach about 350 people.

     

    This week have a lovely piece written by one of our physical trainers, Michelle. Michelle often works with COPD groups and has seen first hand the positive impact it has had on people with COPD.

     

    “As trainers we find new people who join our classes can be a bit apprehensive to join an exercise class as they may be afraid of becoming breathless or have a fear that they will be the only one there feeling a certain way. But as our new participants join, they soon realise that they are capable of exercising at a higher intensity than which they thought. Some people may work at lower intensity than others but they are still surprised at how much they CAN do. Exercise can help improve physical fitness in people with COPD and it can reduce levels of fatigue, this is brilliant as after the class although they may feel tired after the exercise they also feel like they’ve more energy.

     

    Not only does our exercise class provide as service for people living with COPD, it also provides a meeting place for these members to see each other on a weekly basis. The support group is brilliant because it allows people to share stories and symptoms with each other, this helps people to understand COPD more as they realise that they’re not the only one feeling a certain way. On a weekly basis we as trainers see people grow in confidence, we see people making good friends and going out for lunches together or sharing a cup of tea after the class. We really want people to have a place to come to where they feel supported in a safe environment surrounded by their peers.”

     

    Here are some of the quotes from current members of our COPD classes.

    “COPD limits breathing and consequently puts limits on ones ability to do normal things like walking up a hill, doing anything that requires physical exercise or even walking the dog. Siel Bleu by introducing indoor walking with leg and arm exercises in a happy social atmosphere is an enormous benefit to COPD suffers. The exercises loosen up the body and people can have a better quality of life” -Peg

    “I look forward to my Tuesday class and I feel great after the exercises, we have the added advantage of the friendship we make and share a cuppa and a chat afterwards. It is also good to have competition and make sure were keeping up with the rest” – Mary

    A full list of our COPD classes can be found here

  • Managing Arthritis Through Exercise

    Managing Arthritis Through Exercise

    World Arthritis Day – The importance of exercise to manage Arthritis.

     

    What is arthritis?

    Arthritis is the terminology used to describe inflammation of the joints. There are approximately 915,000 people living with arthritis in Ireland. While there are 100 types of arthritis, the most common are Osteoarthritis which is caused by the sea and tear of cartilage that protects the joints and rheumatoid arthritis which is a long term autoimmune disorder which causes painful and swollen joints.

    Arthritis is the leading cause of disability in Ireland, accounting for one in three GP visits and costs the exchequer €700million per year in lost earnings and forced retirement, according to Arthritis Ireland. While there is no known cure for arthritis, there are multiple ways to help deal with the effects.

    Regular physical activity can have a a tremendous effects on people living with arthritis, specifically when it comes to reducing pain and helping to maintain mobility. It is probably the best thing that you can take charge of to help with the condition. The current World Health Organisation recommends 150 minutes of exercise per week for people aged 65+, however it can be difficult for people living with arthritis to meet this guideline due to complications with the condition.

    When it comes to arthritis, even a little exercise can be beneficial. A resent study from Northwestern University Feinberg School of Medicine in Chicago tested the effects of exercise for people with Osteoarthritis affecting one knee. Results showed that people who engaged in longer sessions of physical activity were more likely to have greater physical abilities, however, people who reached just 45 minutes as opposed to the 150 minute per week guideline, are 80 per centre more likely to maintain or improve their physical abilities than those who only exercised from under 45 minutes.

    But what type of exercise can do you with arthritis? While exercise is really one of the best medicines for arthritis many people are afraid to do any type of physical activity for fear of exacerbating the condition. We recommend speaking to your doctor to get advice on the best type of exercise for you. At Siel Bleu we also offer physical activity classes for people with arthritis, led by our professional physical trainers. If you would like to join our class in Killiney or to set up a class for you Arthritis support group call 01 209 6889.

  • 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.

  • Fuel for Fitness Day 5 – Exercise Improves COPD Symptoms

    Fuel for Fitness Day 5 – Exercise Improves COPD Symptoms

    COPD

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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