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)

Harder than it looks--shoulder exercises--Silver Sneakers

 https://youtu.be/cTE_pEtQmV0

It can be challenging to get through daily activities when your shoulders don't move the way they once did. Here are six daily exercises that can help improve your shoulder range of motion.

I found these challenging, so did fewer than she suggested. 

3 minute neck exercise

https://youtu.be/K4dmZ5_n6uU

Just 2 minutes to warm up

There’s something in my personality that’s very skeptical when I’m told something is easy or quick.  Like, buy blessings bags to end poverty (school packs) or it’s easy to lose 15 pounds for that new Easter outfit.  However, 2 minutes does sound doable, so I copied this from the Silver Sneaker newsletter and I don’t want to lose it, so I’m putting it in my blog. When I replace my ink cartridge, I may even print it.   Filing e-mail articles IS NOT easy, no matter what they tell you about Windows 10!  And why do they always give a handsome, muscular young man or woman to imitate.  I want someone about 75 to limp out to the limited space in a condo to do this!

https://youtu.be/2ECTHcjjL7M

Exercise # 1: March

Do the move for 15 seconds

How to do it: Stand tall, and engage your core by imagining you’re about to receive a punch in the gut. March in place, raising your knees as high as you comfortably can. Bend your arms, and let them swing naturally as you march.

Exercise #2: Step Over

Do the move for 15 seconds

How to do it: Stand tall, and engage your core. Visualize an imaginary line in front of your toes. Step over the line one foot at a time, and then step behind the line one foot at a time. Continue stepping forward and back, moving as smoothly as you can.

Exercise #3: Side Step

Do the move for 15 seconds

How to do it: Stand tall, and engage your core. Step out to the side with one foot, and follow it with your other foot, tapping the floor. Repeat in the opposite direction. Continue alternating, moving as smoothly as you can.

Exercise #4: Uppercut Reach

Do the move for 15 seconds

How to do it: Stand with your feet comfortably apart, toes forward, and knees and hips bent slightly in a shallow squat. Engage your core, and hold your arms at your sides with elbows bent.

Pulse up and down slightly, and push through your feet to stand up. At the same time, reach your right hand up and across your body to your left side in an uppercut motion. Allow your right foot to pivot.

Pause, return to starting position, and reset your balance. Repeat the pulse and uppercut reach with your left arm to your right side. Continue alternating, moving as smoothly as you can.

Exercise #5: Step Back

Do the move for 20 seconds

How to do it: Stand with your feet hip-width apart and knees slightly bent, and engage your core.

Step your left foot back and slightly out to the side. Return to starting position, and repeat the movement for 10 seconds. As you step, move your arms naturally, but continue to keep your core strong.

Return to starting position, and repeat with your right leg for 10 seconds.

Exercise #6: Step In and Out

Do the move for 15 seconds

How to do it: Stand with your feet comfortably apart and knees slightly bent, and engage your core. Visualize an imaginary line between your feet. Step your feet in toward toward the line one foot at a time, and then step out from the line one foot at a time. Continue stepping in and out, moving as smoothly as you can.

Exercise #7: Squat to Curl

Do the move for 15 seconds

How to do it: Stand with your feet comfortably apart and toes forward. Engage your core, and hold your arms at your sides with elbows slightly bent.

Push your hips back and bend your knees to lower yourself into a shallow squat. Push through your feet to return to standing, and curl your hands to your shoulders, making sure to bend from your elbows and not your wrists.

Pulse back down into a shallow squat, lowering your arms. Continue alternating, moving as smoothly as you can.

Exercise #8: March

Do the move for 15 seconds

How to do it: Stand tall, and engage your core. March in place, raising your knees as high as you comfortably can. Bend your arms, and let them swing naturally as you march.

My bursitis has flared

So I whined on Facebook. Dianne Orr McDermott (from Mt. Morris, now in NOLA area) replied:

“I'll call your bursitis and raise you a torn rotator cuff. . ..can we exchange pity parties? That said:

Medications

Nonsteroidal anti-inflammatory drug

Relieves pain, decreases inflammation, and reduces fever.

Self-care

RICE (Rest, Ice, Compression, Elevation)

Cold compress

Reduces inflammation and dulls sensation of pain.
Physical exercise

Aerobic activity for 20-30 minutes 5 days a week improves cardiovascular health. If injured, pursuing an activity that avoids the injured muscle group or joint can help maintain physical function while recovering.”

That’s good advice, so I’ll leave it here.

  When I first developed bursitis in winter 2013-14, I didn’t know what it was—thought maybe arthritis, so I used heat.  Bad idea—it’s an inflammation of the bursa, and can happen on any joint.  So yesterday I looked up the exercises and sat on an ice pack (my gel filled ice packs are at home). I couldn’t imagine how it started, but then remembered that on Wednesday while walking to a program, I misjudged a dip in the sidewalk and stumbled.  It doesn’t take much.

https://gethealthyu.com/best-exercises-hip-bursitis/

At the gym

I used to write a blog about the people I met in coffee shops.  But I gave it up—going to coffee shops.  Now I go to the gym and I see a lot of interesting people, and even talk to some, although I rarely know their names.

Today on the next exercycle there was a woman who is an immigrant. We’ve chatted numerous times. She goes to her “home” country for 5 months of the year, but her adult children were born in the U.S.  “I’m very close to my children,” she told me today.  “We talk first thing in the morning, and later maybe 8-9 times.”   I would like to think I misunderstood that, she having an accent, but I don’t think so.

One older (older than me) man dresses up for the holidays.  This month he’s all about green—hat, tie, shirt, knee socks, neck wear, etc. We chatted a bit one day—he’s also a graduate of the University of Illinois, sometime in the mid-1950s.

The fashions are fascinating.  Some women are perfectly color coordinated—shoes, pants, shirt.  If the women are very young, say 18-25, they might wear shorts, but very few do that. And only those with really fabulous legs.  Some men wear shorts—old guys have really baggy shorts, and if a young man wears tight fitting shorts, he’s probably gay.

One woman has been recommending books for me to read.  She suggested “What Alice Forgot,” which I checked out of the library, and really enjoyed.  She also suggested “Elegance of the Hedgehog,” originally published in French, which I’ve started.  Today she suggested a non-fiction title, “After Emily,”  about the 2 women who organized Emily Dickinson’s poetry. https://www.wbur.org/radioboston/2018/11/06/emily-dickinson-dobrow  I often see people reading, so I don’t talk to them.  I haven’t had much luck reading on the treadmill, although I do it on the cycle. Most people have their smart phones with them and ear buds, so they are not interested in chit-chat.

I often talk to a very friendly couple who moved to Columbus from California. She’s in excellent shape.  They came here because two of their children live here and their only grandchild.  Her mother is 101 and still lives in California, so she goes there a few weeks of the year.

Another couple I’ve met are also living in Columbus because of their son and grandchild. They actually own 3 homes, and vacation in the summer in Minnesota, and go to North Dakota to ski.  It’s a bit tricky to catch up with them—they are always traveling.

And then there’s Dan.  He has neuropathy, is always in a lot of pain, but struggles in every day using his walker.  He was getting much better, but one day was hit by a car in the parking lot.  Although he had been able to give up his walker a while back, he is now using it all the time.  He’s an inspiration.

Another woman has had her leg amputated; the other day I saw a man using a white cane with another man explaining the machines to him; I’ve seen several people who appear to be recovering from strokes.

I’ve seen a number of members of our church there.  Sometimes so many I think we should have a committee meeting.

Keto Pancakes for breakfast?

I receive interesting daily e-mails from Warrior Made https://www.warriormade.com/   and Coach Tyler-- must have filled out a questionnaire some where, but most of the time I do make note of the exercises since he seems to do them in his living room and not the gym.  Today there was a recipe for Keto pancakes.  I know nothing about the Keto diet except it is low carb. (definition: “The “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones”. This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar) . https://www.dietdoctor.com/low-carb/keto#what-is-keto )

So I looked at the recipe https://www.warriormade.com/content/diet/keto-pancakes/and see it has less protein than regular pancakes, so I don’t think I’ll use this one—made with cream cheese and almond flour).  I’ve been researching a higher protein diet for the elderly combined with resistance to improve joint and muscle health.  Not ready to write my conclusions yet, but the medical research show it is important.

https://academic.oup.com/ajcn/article/106/4/1078/4651887

https://www.researchgate.net/publication/322897813

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6249766/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612691/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322793/

https://www.ncbi.nlm.nih.gov/pubmed/28977347

Not that I frequently make pancakes, but they do sound good on these cold mornings—or evenings with creamed chicken, right?

Coach Tyler’s exercises for thighs

https://www.youtube.com/watch?v=6Jqu8ZsyWbA&feature=youtu.be

What a terrible thing to get in my e-mail first thing in the day!

Our legs have more estrogen receptors, he says. This stops fat from burning. Supposedly, after menopause, that decreases—didn’t happen for me!

What I like about his videos is he always explains what NOT to do with toes or back to prevent injury, very important at my age.  This one is only about 8 minutes.

I know YOU don’t need this, but if I don’t put it in my blog, I’ll never find it!

Sit to Stand Challenge

This challenge (which I passed) appeared in the Silver Sneakers nenwsletter.  Can you pass?

 https://www.silversneakers.com/blog/find-your-place-the-sit-to-stand-test-for-seniors/

How many times can you sit and stand from a chair in 30 seconds? In this video, SilverSneakers fitness expert David Jack explains how this quick—but important—test can give you clues about your lower-body strength and endurance.

You’ll need a regular, sturdy chair with a seat that’s about 17 inches high. Try the test now, then see what your results mean below. If you’re not able to sit and stand on your own power safely, skip the test, but check out the tips below. . . .

On December 24

Off to the gym before starting the real workout in the kitchen preparing for our Christmas Eve dinner. Coach Tyler sent an e-mail workout with squats, bridges and step jacks, which I won't do because I'll be busy.

"T’was the workout before Christmas and it’s made to be done in your house…

While your kids and family are perhaps stirring, like a not so little mouse…

Your exercise shoes are tied with great care…

And you know, that St. Nicholas soon would be there…"

To squat or not

I receive e-mails from someone called Taylor, but they are usually just teasers to buy more stuff.  Today he was recommending sumo squats, so I looked that up.  Everyone (at exercise web sites) seem to rave about them, and that every athlete (that’s not me) or regular gym goer (that’s me) should incorporate them.

First, proper form. https://www.youtube.com/watch?v=YUT0f9P7GpQ&feature=youtu.be

“The squat has been crowned as ‘the king of all exercises’ by many because of its undeniable ability to make your muscles grow faster and stronger in less time than other popular compound movements, and this is why it’s a part of the training routines of pro athletes and average gym-goers alike. In fact, athletes from every sport and discipline use some version of this exercise to tone their legs and abs, strengthen their core and improve their overall performance. “

http://www.fitnessandpower.com/training/workout-routines/sumo-squat-vs-regular-squat
Video showing the difference between a regular squat and a sumo squat.

https://www.livestrong.com/article/437557-sumo-squat-vs-regular-squat/  It’s all in the feet.
“Once you've mastered proper form for a standard squat, you can move on to other variations like the sumo squat. To perform a sumo squat, stand with your feet significantly wider than hip-distance apart (about three to four feet), turn your toes out 45 degrees and hold your hands by your sides. Lower yourself down by bending your knees and hips, raising your hands to meet under your chin. Keep your abs tight, back straight and do not let your knees move past your toes when lowering. Once your thighs parallel the floor, root through your heels and rise back up steadily for one rep. Again, depending on your fitness level and goals, start out with three sets of eight reps and building from there once you get more comfortable with them.”
 https://www.strengthauthority.com/sumo-squat-benefits/
And what elderly person doesn’t need more mobility, flexibility, balance and stability?

4.  Mobility and Flexibility
Sumo squats are also a fantastic exercise for improving both mobility and flexibility.
And because squatting is a motion that people use every day–whether it’s sitting or rising from a chair or squatting down to pick up a heavy object–the gains you will make from doing regular sumo squats should be easy to both see and feel.
Additionally, because the muscles in your legs and core have to act in unison during sumo squats, they learn to work together, and that can lead to significantly better mobility. . .
Sumo squats are also useful as a dynamic stretch. While you lower yourself and then rise back up, your muscles alternate between contracting and lengthening, which ultimately warms them, reduces any tension that has built up, and stretches them out.

5. Balance and stability
Your core muscles have a lot to do with maintaining balance in all kinds of activities, but sumo squats demand a lot from them, especially when your body is first learning to adapt to the new motion.

They not only help to keep you from toppling over backwards when you are lowering yourself, but they are also crucial for keeping your back straight and ensuring that you don’t lean too far forward.
https://www.fitnessmagazine.com/workout/butt/exercises/30-day-squat-challenge/ Video on proper form beginning with regular squats.

Two exercises for back pain.  One involves squats. https://www.youtube.com/watch?v=Cq0zyjVo6Jc

Me and Mick

“Do you have a job, a car, and a couch? Congratulations! Your hips are probably as tight as Mick Jagger’s pants.”

I used to be very flexible.  Now if I turn the wrong way or bend over to remove laundry from the dryer or tie my shoe, BING, there goes the back.

I can do about 5 of these, (1-3, 5, 8) but not the more drastic ones shown on this website.

How to Stretch Your Hips https://gmb.io/hip-mobility/

1. Lying Hip Rotations
Cross one ankle across the opposite knee and rotate the hip in and out.

2. Piriformis Stretch
Cross one knee over the opposite thigh and pull the knee toward the opposite shoulder.

3. Butterfly Stretch
Sit with your feet together and move your knees toward the floor.

4. Frog Stretch
On all fours, separate your knees as wide as you can and rock back and forth.

5. Kneeling Lunge
Get into a lunge position and keep your chest tall as you move your hips back and forth.

6. Traveling Butterfly
Move from the longsitting position to the butterfly position.

7. Squatting Internal Rotations
From a deep squat, rotate one knee toward the ground, then alternate.

8. Pigeon Stretch
Sit with one knee bent to 90-degrees in front of you, and one knee behind you, rotating your back hip forward and backward.

Also: https://gmb.io/hips/

Bad posture exercises need a wall

Aging causes poor posture--at least that's my excuse. I have to really think to sit or walk with good posture. When I look at Silver Sneakers' instructions to correct this, they always suggest doing something with a wall. I have doors, windows, rooms with chair rails, wide openings, banisters, furniture either floating or against the wall and maybe 50 paintings, but no wall space for doing chin tucks, corridor stretches, hands against the wall, etc.

https://www.youtube.com/watch?v=WJspJaFL_l8   This is not Silver Sneakers, but the moves aren't difficult and some are sitting or standing (without the help of a wall).

Foot and leg exercises for neuropathy

 

https://www.sitandbefit.org/foot-leg-exercises-neuropathy/

Foot and Ankle Exercise #1 – Keeping heels on the floor, lift your toes off the floor, and tap them vigorously. Repeat as many times as tolerated.

Foot and Ankle Exercise #2 – Keeping heels together and on the floor, lift your toes off the floor as high as possible. Turn toes out, and put them back on the floor. Your feet should form a “V”. Lift your toes again, bring them together, and put them back on the floor. Repeat as many times as tolerated.

Leg and Ankle Exercise – Straighten one knee, lifting the leg an inch or two off the ground. Point and flex your foot and ankle 5-10 times. Circle the ankle clockwise then counter clockwise 5-10 times each. Repeat on the other leg.

Foot Somatosensory Exercise – Roll a small ball (such as a tennis ball) underneath one foot for several minutes and change feet. This gives the feet a great “self-massage” and stimulates the receptors on the bottom of the foot. Those managing neuropathy would benefit from doing this exercise daily.

Hmm.  Maybe this is easier without shoes.  She doesn't mention it in the instructions.  I'm wearing my brown leather "Mary Janes" and they are rather stiff.

Sit and Be Fit TV Host, Mary Ann Wilson, RN

Back Wrecker #3: Absentmindedness During Daily Activity

Numbered print by Alison Adams, 1958

 I told my husband that the back pain websites don't mention bending over to pick up your shoe, but here it was #3--absentmindedness.  I know from experience not to sit on anything and bend over to pick something up from the floor, whether in the car or house. Zap, zing, pow, snap. I blame it all on my horse sitting on me when I was 11 years old.  So although it wasn't absolutely awful yesterday, today I'm practically crippled, and will call off my volunteer stint at the pregnancy clinic.  I'm trussed up in one of my two back braces and wore it all night.

Train yourself: A simple way to do that is to pull your navel toward your spine and imagine you're wearing a corset that pulls the sides of your abs inward. Doing that throughout the day -- and especially when lifting or bending -- strengthens and supports your back, says Esther Gokhale, author of 8 Steps to a Pain-Free Back and owner of Esther Gokhale Wellness Center in Palo Alto, Calif.

Today, I look like a slob because I need something loose--the $2 pants I bought a few weeks ago--and I'm wearing slip on sandals even though it's awfully cold (for May--not bad if it were February).  But, probably I won't be leaving the house.

http://www.webmd.com/back-pain/features/how-to-wreck-your-back