Balance and the Figure 8

 https://pmc.ncbi.nlm.nih.gov/articles/PMC2802825/  This is for walking.  We don't usually walk in a straight line in doing daily activities. Practice figure 8.

Easy Exercise to Improve Balance In Seniors | ELDERGYM®

25 Balance-Building Exercises to Keep Seniors Active and Steady

Hand exercises for flexibility

https://youtu.be/00RV5TCPCIU?si=-tkQ7nSZi7UbSC9G

Ten exercises to improve balance for Seniors

 Putting this here so I can find it. There are not a lot of good spaces in our home to do these, however, some don't take a lot of room. https://youtu.be/cAOK3apyCOc?si=9L4TLOSMLFj8qluA  I often read the comments: 

"Thank you so much i am 84 yrs old .at last exercises i can actually do." 

Sounds like me!

"I am in PT right now to work on my walking. Most of these exercises have been given to me to do. My balance was terrible when I started. Now it's much better. The exercises help if you put in the effort. Keep trying if you start, you will improve."

Doug Weiss, this instructor, has a webpage with a good overview lecture, and highlights of many videos. How to WALK to prevent Falls (youtube.com)  He has some good advice on using a walker in order to increase your miles and balance--uses the example of using a shopping cart at the store. Home | Proprioceptive Rehab

Proprioception: What It Is, Disorder, Symptoms, and More (webmd.com)

Important exercises for older adults

While any movement is always better than none, there are certain foundational exercises that need to be performed on more than designated workout days, says Ann Phelps, D.P.T., a physical therapist at Athletico Physical Therapy in Chicago.

Why? Because that’s how you’ll get the results you want, from improving strength and mobility to building better balance to staying independent longer.

Below, Phelps shares the four most important exercises to add to your daily routine.

4 Exercises Older Adults Should Do Every Day (silversneakers.com)

Walking while old

 Can you hear me breathing hard?  We were in church (outside in the park) from 8:30-9:30 and then eating with friend at the Patio restaurant until about 10:15.  Then a walk home, change into cooler clothing, and out again for a short walk on Oak and Lynn before the day heats up.  I think it's supposed to be high 80s.  I'm using my smartphone to track, count and analyze my walking. Which means I have to keep it with me, either holding it or putting it in my pocket.  I rarely have made a phone call, but use it for listening and information. This message is from The Ridge Senior Living. I'm posting it for reference and inspiration for other days. How Many Steps Should a Senior Get in a Day? | The Ridge (theridgeseniorliving.com)

My smartphone says, "Step length is the distance between your front foot and back foot when you're walking.  The ability to take longer seps is related to your long term mobility.  Strength and coordination changes can affect your ability to take longer steps.  Step length will decline with age. Today, August 7 my step length is 28.7-33.5 inches

The smart phone also records "double support time." That's the percentage of time during a walk that both feet are on the ground. If you spend more of the walk with weight on one foot instead of two, there is better balance. The measure will fall between 20 to 40%. Today Sunday August 7 my Double support time is 25-28.4%, that's down from 27.8 - 31.6% on Wednesday, July 27. I hope that means my balance is better, although it doesn't feel like it.

The Relationship between Walking Speed and Step Length in Older Aged Patients - PubMed (nih.gov)

Impact of walking states, self-reported daily walking amount and age on the gait of older adults measured with a smart-phone app: a pilot study - PubMed (nih.gov)

15 Best Walking Apps for 2022 - Free Apps to Track Steps (prevention.com)

Walking Every Day

Walking is widely known to be one of the very best exercises for seniors. It’s low impact, low cost and low risk for injury. Plus, the benefits are many. Walking can: 

• Improve circulation, lower blood pressure and strengthen the heart muscle
• Burn calories and help manage body weight
• Ease joint pain and reduce lower back pain by strengthening core muscles
• Strengthen bones and help fight osteoporosis
• Improve balance and coordination, reducing the risk of falling
• Boost your immune system
• Improve your mood, reducing anxiety and depression
• Improve cognitive health

I've graduated from PT, the good news and the bad

I had started physical therapy for balance and core strength before I was in an auto accident on November 26, and as of yesterday I have "graduated."  I had a few extra sessions to make sure all my injuries hadn't interfered with my balance. So, I was given two check off tests to determine my progress.  The vertigo is completely gone for now. She took care of that the first session with one of those magic head twists.  The balance and fear of falling test I scored much worse than when I started.  Megan, the DPT was baffled.  My explanation is that after learning all the things I was doing wrong and paying closer attention to my balance, I was more aware of how unsteady I am and am actually more afraid of falling than before! She calls it "perception," which I think she means it's all in my head that my balance is poor.  I don't think so. I've seen other old people walk, and I walk like a 92 year old, bumping into things and people and listing sideways.  It was my hope that I could avoid that, so I'll of course continue the exercises.  Megan says I need to develop muscle memory.

One of the more interesting is standing still for 30 seconds with eyes closed and feet together. I think I did get better at that.  

Then that is followed with eyes open looking at a distant object with one foot in front of the other, standing for 30 seconds.  

A seated hip abduction with resistance (a stretchy band) begins with sitting upright in a chair with the band secured around the legs and then moving the legs outward.  That one is very uncomfortable.

An easy one to do that I hope will protect me from another bursitis attack is sidestepping while holding on to the kitchen counter.  Step sideways along the length of the counter (while warming something in the microwave) then sidestep back. Be sure pick-up feet--this isn't a slide.

Difficult to do in the house is walking while turning my head.  Our hallways are very short, but Megan told me to do it even a short distance.

Awkward is learning to get out of a seated position hold a pole or cane against my back--the standing hip hinge with dowel. Then lightly bend my knees while rising.  This is to help with picking things up or loading the dishwasher so you don't hurt your back.

And so forth.  I hope I get better with practice.  

One bright spot of the season is my Christmas present from our daughter and son-in-law.  A new Schwin exercycle. Mark came over on Monday and put it together.  My old exercycle had developed a loud noise--probably and lose gear or bearing. It had about 15,000 miles. This one is silent, has a smaller footprint, and uses electricity not batteries, but like the old one, has some "programs" I'll never use (they also aren't explained in the manual).  Usually, I go to Lifetime Fitness nearby in the morning, but if the weather's bad or I get up later than usual, I can do this at home.

New sources of information on the Internet

When I find a new website for information, I browse a few articles for bias (verbs and adjectives), then if that's acceptable and they haven't insulted my intelligence, race, or religion, I look at the "about us" section. Usually, the highest ranking editorial staff are youngish females, usually white. But if I work my way through ownership to the boards and corporate details, it's about 80% white male. Then trapped in the department of DIE, diversity inclusion and equity, there is a minority staffer, usually black, and usually female.

 
Today I was using Balance.com to read about debt and deficit in government budgets; I'd used it before--good articles. Then scanned a bit and found out it is owned by Dotdash.com. Did my usual personnel search. Yup.

Then I did a Wikipedia search on Dotdash and see it used to be About.com and at one time acquired the Chinese company Abang, with a similar make-up and somewhere in the mix was the New York Times (2005). Then I really got into the weeds with Barry Diller who whose IAC (bought Dotdash 2017) recently acquired Meredith (120 year old media company from Des Moines--aka Better Homes and Gardens) 2 months ago. https://www.iac.com/press-releases/iacs-dotdash-announces-close-of-meredith-transaction? Whew. Diller created Fox Broadcasting and owns 150 media brands. He started his career in the mailroom.

My note to IAC investor comment: "I don’t know if I have any IAC investments, but now that I’ve examined your information, I do see you own something I hate—Daily Beast. It’s evil, Leftist, and angry. Now you’ve acquired Meredith. What a stretch. An icon in the history of American journal publishing dating the devil. Sigh."

Physical therapy instead of drugs or surgery

My week has been “eventful.” Two physical therapy appointments and the guy came to measure for blinds. Woot!  Oh yes, and the Clark shoes I ordered came in just 4 days from Greenwood, Indiana.  I loved this "Mary Jane" style, and had been unable to find it.  Now I've ordered 2 and the athletic shoes.

I had 7 referrals last week from my doctor during my annual Medicare exam. Two were for physical therapy. My hands and my balance. Two problems that had been increasing probably the last decade. I've already been discharged from the hand therapy--and good news, I only needed a "tune up." The exercises I need to regain my dexterity and strength are very simple and require no special equipment--like stacking pennies, squeezing putty, paying attention to how I use my hands, using a special jar opener (he gave me one) and also playing solitaire, or just shuffling, stacking, manipulating cards, etc. He said stringing together safety pins would be good too, although I currently don’t have a package. I remember when I volunteered at PDHC I had to pin tags to baby booties (a gift when women come in for an ultrasound) and it was difficult for me to manipulate closing the pins over the yarn.

The hand therapist gave me a little package called “Hothands” which I think hunters and tailgaters use to keep their hands warm. They stay warm about 6 hours after they are exposed to air. I’m going to check around and see where they are sold, because it sure felt nice.  My hands always are stiff in cold weather.

The balance will take a little longer. But during the interview when I mentioned my periodic bouts with vertigo the last 2 years, she got right on that. Even though I am not having the trouble right now, when she did manipulation of my neck and head, she found lose crystals floating around I didn't know about. She said until we solved that problem, there would be no therapy for my balance. For the rest of the day I wasn’t suppose to bend or put my head back, and I couldn’t take a nap (that's the worst part), but by today all is in good shape. She told me even when I'm not aware of any vertigo symptoms (which I could have had for years), it's probably affecting my balance. So when I rolled over in bed this morning, I wasn’t dizzy.

I gave up my bike I think around 2010-11 because of poor balance, and I know I didn't have vertigo until a few years ago—or wasn’t aware of it. So, next week I go back and work on balance.

And it was a good week for LuLaRoe yoga pants.  The VOA has many racks of that brand since it went bankrupt, and the last Tuesday of the month VOA has a half-off sale.  So I bought four more at $3.50 each. Wild and crazy, but soft and comfy. I wore this one today with a bright pink shirt.