Exercising – 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/

December 13, 2018April 14, 2021

The Importance of Active Ageing

Ageing is wrongly associated with decline, when in reality it just means we have to work that bit harder to look after ourselves. As we age it’s important that we exercise regularly, look after our nutrition and stay active within the community and our social network. The longer we neglect any of these areas of our life the more difficult it can be to resume a more active lifestyle, but it is never too late to change bad habits!

Exercising daily and remaining physically active is what helps us to retain our independence and which can ultimately enable us to live on our own terms. The World Health Organisation encourages up to 300 minutes of moderate-intensity aerobic physical activity or 150 minutes of vigorous-intensity aerobic physical activity per week. That may sound like a lot but it’s just half an hour, 5 days a week.

Such targets can be achieved through moderate physical activity, such as walking while participation in a more vigorous exercise programme may be another person’s desired method of physical activity. As we age, resistance or weight bearing exercises are particularly beneficial in targeting muscle wastage and maintaining bone density and strength. No one mode of physical activity is right or wrong – the key is to find a form of physical activity that you enjoy enough to keep doing, whilst targeting key areas associated with age related decline. That means including flexibility (stretching), endurance, strength, and balance exercises in our routine.

As we age and become less active our metabolism slows and our energy output decreases. As outlined by the Institute of Medicine our body’s ability to process and utilise the nutrients we need to maintain healthy bones and to prevent muscle wastage decreases. This means that we may in fact need to boost the amount of nutrients and minerals we are absorbing into our body. Muscle wastage and loss of bone density (osteoporosis) can ultimately contribute to falls and loss of mobility and independence. From the age of 60 around one third of women and two thirds of men will have reduced muscle mass.

In practical terms what we must do is ensure that our food intake matches our output. Our daily activity levels will often drop as we age and live a more sedentary lifestyle, but portion sizes remain the same. More importantly though is the content of what we choose to eat. We must follow balanced and varied diets containing fresh fruit and vegetables for fibre, protein rich foods which can maintain muscle mass and bone strength, dairy, healthy oils, whole grain foods and plenty of fluids all of which provide essential nutrients and minerals to our bodies.

Finally we must remain active within our community and social circles. Social isolation can be hugely damaging to our psychological health and as we age and it’s important that we have a support network around us. People are living longer but in smaller family networks and in a society that isn’t as familiar with its neighbours. Increasingly studies are identifying a correlation between a lack of social engagement and the development of heart disease and other medical conditions aside from more obvious negative effects such as depression and anxiety. That is why we should get active, get out and about in our local community. We have nothing to lose but everything to gain!

Why not try a community class in your area or contact us about a one to one class.

August 17, 2018April 14, 2021

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.

August 17, 2018April 14, 2021

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.

August 16, 2018April 14, 2021

Fuel for Fitness Day 4 – Exercise Is Key To Men’s Longevity

A dedication to all the men out there!

THE IMPORTANCE OF EXERCISE FOR OLDER MEN

It is important to place emphasis on exercise when we’re younger. Exercise areas are readily accessible. Be it going to a gym, playing a team sport, hiking or whatever your preferred physical activity is. As we age the public emphasis can diminish. But actually, it’s equally if not more important to practice regular physical activity as we age. Worldwide, physical inactivity accounts for about 3.2 million deaths per year. Remember, exercise is the key to men’s longevity.

Recent studies have shown that exercise is, in fact, the key to longevity for older men. However, it doesn’t have to be as strenuous as you may think to gain the benefits. Even a half hour of light physical activity can reduce mortality odds by 17%.

With so many exercise activities targeted at women, what type of exercise is important for older men? How can they access it?

Some of the guidelines for older adults can seem overcomplicated. We have simplified it into a few easy points of which exercise and why –

Get Moving – Walk at least 30 minutes a day, try uphill if you can to improve endurance
Use Those Muscles – Add in some strength based work including

Resistance exercises (use a resistance band or dumbbell) to fight muscle decline and strength loss associated with ageing
Balance and leg strengthening exercises are important to prevent falls
Flexibility exercises such as tai chi and yoga can help with daily activities such as bending

Why not try

Going for a walk with friends to increase accountability & make it a social occasion
An exercise class designed specifically for older adults
Swimming, it’s a great low impact exercise
A follow at home video on YouTube
Attend classes organized by Siel Bleu Ireland

MEN’S DIET

Men typically view dieting and keeping control of a good diet as a female-centric activity. It is common for Irish men to eat caloric food. They tend to stick to high protein meals with low fibre carbohydrates such as white pasta, bread and potatoes. Irish men also typically have a high sodium diet due to a high intake of processed meats. On average Irish men consume 30.9g of processed meat a day. Irish men are also at risk of vitamin B6 & B12, vitamin D and calcium deficiency. Below are a few guidelines that might help men to fuel their fitness –

Although meat is an important source of protein, it is important to know which meat is high in protein. Opt for meat such as chicken breast and oily fish (salmon, cod, and tuna). Not only are they good sources of protein and healthy fats, they are also rich in vitamin A. Eggs, nuts and beans are also a good alternative source of protein to red meat. Nuts can be high in fats so take care to eat mindfully, for example, 12 almonds make a portion.
Calcium and vitamin D are vital as we get older. Together they keep the bones strong; Vitamin D is vital for the absorption of calcium. Since our source comes from the sun, it can be challenging to get the necessary levels in Ireland. Vitamin C is essential to promote healthy gums and helps to absorb iron and heal wounds rapidly. Not forgetting Vitamin B6 which is essential to form a red blood cell and B12 maintain healthy red blood cell.
Dieticians recommends consumption of carbohydrates that are high in fibre over the white bleached variety. For individuals who are only starting eating fibre dense food, they could try half-half. Pace your change instead of changing completely overnight.
As much as possible limit the number of saturated fats in your diet. Always eat in moderation even though the fats are healthy for the heart.
Limit salt and sugar intake
Remember to always stay hydrated

**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.

August 15, 2018April 14, 2021

Fuel for Fitness Day 3 – Exercise, Good Diet, Independence

Fuelling your life to live alone

Today is Day 3 of our Fuel for Fitness campaign! The aim of today’s campaign is to raise awareness of the importance of exercise for older adults and a good diet to propel you through it. As we get older there are numerous reasons that can result in us living alone. Physical activity and a good diet have a key role to play in ensuring we can stay independent and active in order to live alone. Not just for your body, but your mind too!

WHY SHOULD I EXERCISE?
The physical benefits of exercise are incredible; improvements in strength, flexibility, balance, coordination etc. Never underestimate how impactful exercise can affect your mental health. Rates of loneliness and depression can be high amongst older adults and especially those living alone.

A loss of independence can be detrimental to a person’s mental health, but there’s a very simple answer which can help, exercise. Exercise can help to retain physical abilities. You are able to do daily activities such as doing the shopping and even simple things like cleaning or dressing. Simple exercises can go a long way toward ensuring physical function.

Jennifer Sweeney, 73 who lives in Howth, Dublin states “The important thing about exercise, it’s not just about the physical (shape or mobility) but it’s also about your mind, to give you the confidence and hope to be positive.”

Janet who has COPD and lives in Bray says that exercise has afforded her the ability to live on her own by ensuring she can keep fit and independent.

We encouraged older adults to exercise to counteract typical health issues.

Balance exercises – One of the most common issues faced by older adults are falls. It’s important to retain balance as you age. In a standing position, try raising your heels. Hold yourself in that position for 5 seconds and then lower them back. Or try standing on one leg for 30 seconds then swap legs. Hold the back of a chair if you require assistance.

Strength – leg strength lends itself to fall prevention. Building muscle can also to protect your joints and exercise can lubricate them to help with joint pain.

Why not try Siel Bleu’s At Home Guides or try a simple one to one programme.

EATING FOR ONE?
A study has shown that loneliness correlates with malnutrition in older adults. Loss of a spouse/friend, divorce, or even separation from children are the leading causes of loneliness amongst older adults. When loneliness sets in, appetite decreases. Prolonged loss of appetite can lead to cognitive deterioration. Therefore it is extremely crucial to eat nutritious food even when living alone. However, it may not be as easy as it sounds. I personally feel that preparing a meal for one is the hardest. It is hard to gauge whether what I am cooking is too much or too little.

It may be time to change your utensils for one person cooking i.e. using a smaller pan to cook. This could help reduce food wastage.
It is better to chop the meat into smaller amounts. Separate the meat into a bag for the freezer.
Buy 3 days’ worth of fruits and vegetable and walk to the supermarket on the 4th day for a quick exercise.
List what’s in the fridge and freezer and then decide what to cook for the day. Writing down could motivate you to cook.
You can also search for new recipes that you have never tried before. This could be another way to motivate you to cook and get to try new food.
Subscribe to supermarket newsletter to get a new recipe every now and then.
Make plans with your friend or neighbour. Having companion every now and then will encourage appetite.
If you are never a fan of cooking, you could always sign up with a programme such as “Meals on Wheels” and “Wiltshire Farmfoods“. You would have to check whether it is available in your county. There are other programmes such as “The Wholefood Revolution” and “Drop Chef“. They will deliver raw ingredients along with a recipe and you be the chef!

**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.

August 14, 2018April 14, 2021

Fuel for Fitness Day 2 – You are Never “Too Old” to Exercise!

FUELLING FITNESS IN NURSING HOME AND DAY CARE CENTRES

There are many misconceptions that older adults, specifically those of the age where they may be living in a nursing home or frequenting a daycare centre, shouldn’t practice regular physical activity. Over the last 8 years, Siel Bleu Ireland has been striving to change mindsets and help people understand the importance of exercising in a nursing home.

As a part of our Fuel for Fitness Campaign, today we will be discussing the importance of regular physical activity and a good diet for our oldest population; for people aged 75+ or our most dependent population who live in residential care or frequent daycare centres.

IMPORTANCE OF EXERCISING IN NURSING HOMES
You’ll be sick of us saying that you are never too old to exercise, but that really is the message we need to help decision makers and the older population themselves understand. The primary work of The Siel Bleu Association across Europe has focused on exercise for residential care. With over 21 years of experience in the field, we have developed a best practice to ensure our oldest population can practice physical activity that is both safe for them to do, and of course, effective.

How do we do this? Well, “Adapted Physical Activities” or APA is a fantastic tool used to design exercise specifically for people who cannot partake in traditional “one size fits all” exercise programmes for any number of physical or cognitive reasons.

Once adapted to suit the abilities and needs of participants, exercise can be safe and beneficial for all. This is what the founding fathers of Siel Bleu understood and how the organisation can be.
Over the years we have tested the efficacy of Adapted Physical Activities on nursing home residents through studies such as our European Commission funded study HAPPIER.

One of the most important things that physical activity promotes is prevention. Prevention is key to stop accidents and injuries happening to older adults and to slow the progress of an age-related disease. In Ireland, the cost of falls and fractures has amounted to €1billion per year by 2020 and €2billion per year by 2030. One of the most common injuries that result in stays in the long-term residential accommodation is falling.

Falls are also one of the biggest concerns for nursing home residents. Not only do they cost a considerable amount, but the implications for an older adult can be devastating. A fracture occurring fall can result in long waits in A&E, surgery, convalescence let alone the psychological ramifications, loss of confidence and independence.

Whether in a nursing home, living at home, or frequenting a daycare centre, exercise is and should be a vital part of a person’s life. But, in order to fuel that fitness, what should we be putting into our bodies?

WHAT SHOULD I EAT TO KEEP MYSELF HEALTHY?
While most people living in residential accommodation will have their food prepared for them, this may not be the case for all older adults. If you’ve just come home from your daycare centre, you need to decide what to cook for tea. What should you bear in mind for your optimum health?

The recommended caloric intake for moderately active older women is 1800kcal per day and 2200 – 2400kcal for men. That’s about 800kcal for men and 600kcal for women per meal.
Good Fats – Foods which are low in trans and saturated fats help to reduce the risk of heart disease. It is recommended to have oily fish twice a week. Trying cooking it with herbs and spices to reduce sodium intake. An alternative to salt will be paprika, lemon juice and dill.
Fibre – Eating foods rich in fibre will help you to stay regular. It also helps to reduce the risk of heart disease and prevent Type 2 diabetes. When cooking pasta or eating bread, you might want to switch to wholemeal. It might take a little more time to boil than the white variety, but it’s worth it as it has far superior health qualities for your health.
Nutrient-rich food –
- Have you tried a sweet potato? As opposed to their white counterparts and as the name suggests they have a naturally sweet taste. Not only are they low on the Glycaemic Index, it keeps you feel fuller for longer.
- Load your plate with vegetables. As a veggie lover, I will make sure that my plate has as many colours as possible. When vegetables are cooked for too long, the vitamins (B & C) will leach into the water. To reduce leaching, use less water and cook for less time, or drink the water used to cook the vegetables. If you are planning to drink the water, do not add salt when boiling. If the idea of drinking carrot water puts you off, you can use the water to boil pasta or rice instead.
- Vitamin B12 – people over the age of 50 typically don’t consume enough Vitamin B12. Fortified cereals, lean meat and some seafood are sources of B12. Ask your GP if you need a supplement.
Protein and dairy are important for older adults. It keeps the bones strong and strong bones means better movement. I should say that lean meat is recommended. Try to season the meat with herbs and spices because it is important to keep the sodium level to the minimum.
It is really important to keep yourself hydrated. As you age, it is hard sometimes to know when your body is dehydrated. I suggest that you keep an alarm to remind yourself to drink water at a certain time. Have a sit and sip the water. It will be even better if the water is lukewarm. (Consult your GP if you are to limit fluid intake)

**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.

January 30, 2018April 14, 2021

Exercising At Home

Exercising at home

We all know old age is inevitable but slowing down the ageing process is well within our own hands. Just because we get old doesn’t mean our bodies must get old too. The secret to improving our health as we age isn’t complicated in fact it’s quite simple all we have to do is exercise regularly.
Now I know what you’re thinking I haven’t got the time to exercise and gyms are not for me, well good news you can get the same benefits from exercising at home as you can from a gym all you need is the knowhow.
Firstly you don’t need space for big machines or a large budget for fancy equipment. Your home can become an adapted version of a gym by using everyday objects from around the house and subbing them for standard exercise equipment.

A Chair

The most versatile object around the house is a standard kitchen chair.
The chair allows you to do a safe seated workout which can be adapted to suit your individual needs and difficulty level. While seated you can work all of your muscles in isolation and really focus on individual smaller muscles. The chair also helps if you are suffering from any type of injury or mobility issues by providing a safe still position to exercise from.
A chair can also act as an anchor point when doing standing exercises. Standing exercises can be more challenging than seated especially if you have any mobility issues. Balance exercises from a standing position are extremely challenging and using the chair to assist is essential. Balance exercises are extremely important to add to home exercise programmes especially for older adults as they can help prevent falls.
Walking
We have all heard the phrase “walking is the best form of exercise” and to a certain extent it is.
Walking can be done in many ways including indoors. When you think of walking you think of the distance you can cover but as we age walking long distances doesn’t have the same appeal it used to. Walking can be adapted in many ways to suit a difficulty level such as: Walking on the spot, Walking in different directions and even walking at an incline (up the stairs).
Walking has many benefits working many different muscles and this is often overlooked when choosing to exercise. You can improve your lung capacity, bone strength and mobility by just walking more. A simple way to track your walking can be by the use of a pedometer to count your daily steps. We’re recommended to aim for 10,000 steps in a day but for an individual looking to improve their health simply adding an extra 100 is a big step in the right direction.

Stretching

Stretching is extremely important as it help us to keep our muscles strong and flexible. Think about when you get out of bed in the morning feeling stiff we automatically stretch parts of our body, be it our neck, arms or legs. We involuntarily stretch because it feels good and helps with the morning stiffness.
Improved range of motion in our joints is possibly one of the most beneficial outcomes from stretching as it helps us with daily tasks we take for granted. Reaching overhead to a shelf, turning on/off a light switch and the all-important drinking a cup of tea/coffee are all daily tasks we don’t realise we need good range of motion for. Imagine being in pain trying to perform one of those tasks or not even being able to complete it. It’s the little things that stretching will benefit that really make a difference to our lives, getting in/out of the bed, taking on/off clothes, and even eating. These are all things we need to do to have some quality of life and it all starts with stretching.
Stretching is probably the simplest forms of exercise as it requires no equipment, it’s not time consuming and you can do it anywhere. An easy way to stretch regularly at home is to do certain stretches after performing daily chores/housework. You can stretch while standing, sitting or even in bed so there is really no reason why we shouldn’t be stretching regularly.

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