Tag Archives: Exercise

concussion treatment

Concussion Treatment and What to Expect

concussion treatment

Concussion Treatment and What To Expect

Physical Therapy Appointment

  • Our goal is to alleviate all concussion-related symptoms so that you may return to a normal, symptom-free life.
  • Vestibular, oculomotor, cognitive, and cardiovascular exercises will be incorporated into your treatment. Some exercises will bring on symptoms, which is normal. By introducing symptoms in a controlled manner, we are retraining the brain to adapt to these demands.
  • To monitor your symptoms while you are here, imagine that when you come in you have a “gas tank” or work capacity of 100%. We would like to work until your brain is at 50%. The goal is to fatigue your brain to make it stronger, not to make it hurt.
  • In the first 24 hours after therapy, you may experience an increase in symptoms, fatigue, and emotional changes.
  • Routine activities such as work and school may bring on symptoms. you should work until symptoms appear, then rest until they are gone. Finding your limit and not going beyond it will contribute to your success.
  • Symptoms can be limited at home, school, and work by minimizing screen time, especially at night and learning when your body and brain need to rest.
  • Exercises will slowly increase in duration and intensity as your treatment progresses and your brain begins to heal.

This information about concussion treatment was written by Rehab Associates of Central Virginia, they are dedicated to working with one another as a team across their sub-specialty practices and their physician partners. For more information click here.

More PTandMe concussions articles can be found here:

 

concussion physical therapy   

   

Physical Therapy Appointment

How much water do you need to stay hydrated

How Much Water Do You Need to Stay Hydrated

How much water do you need to stay hydrated

Fluid Intake is Essential for Good Health.

Water is needed to regulate temperature, maintain joint health, and deliver essential vitamins and minerals. Dehydration leads to impaired nerve and muscle function due to the body’s imbalance of sodium and potassium. Brain and muscle function become impaired causing decreased muscle coordination and impaired athletic performance.

Early signs and symptoms of dehydration include headaches, dry mouth, chills, dry skin, excessive thirst, and fatigue. The color of one’s urine is a good indicator of proper hydration. Improper hydration will cause your urine to become dark yellow. Signs of worsening dehydration are increased body temperature, heart rate, and body temperature. If you become confused, have vision disturbances, and have difficulty breathing, seek immediate medical attention.

Your risk of dehydration increases when you sweat excessively, increase your exercise intensity and duration when the temperature is high and at high altitudes.

How much water do you need to stay hydrated?

Staying hydrated on a normal day:

According to the National Academies of Sciences, Engineering and Medicine, the amount needed varies.

  • Men – 3.7 liters per day
  • Women – 2.7 liters per day

This covers water you receive from all sources – including the foods you eat. Most people can easily reach this amount in their daily eating and drinking habits.

Staying hydrated on a hot summer day:

When you’re active outside, the amount increases. The CDC recommends 1 cup every 15-20 minutes – about 1 quart an hour. Drinking in short intervals is more effective than drinking large
amounts infrequently.

Staying hydrated when you workout:

The American Council on Fitness suggests these guidelines for moderate to high-intensity exercise:

  • Drink 17-20 ounces of water 2-3 hours before working out
  • Drink 8 ounces of fluid 20-30 minutes before exercising or during the warm-up.
  •  Drink 7-10 ounces every 10-20 minutes during exercise.
  •  Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  •  Drink 16-24 ounces for every pound of body weight lost after exercise.

Many sports teams will weigh the athletes before and after practice to determine the amount of fluid lost. The recommended weight loss limit due to fluid loss is 2% of your body weight per day. It is recommended that you drink 16-24 ounces of water for every pound lost.

WOW, THAT IS A LOT!

But it shows us how much fluid we can lose during higher levels of exercise and why it is so important to stay hydrated. It is essential to drink water before, during, and after practices and games. Especially in the warmer months.

water bottle

Are Sports Drinks Better Than Water?

Definitely in taste, but nothing hydrates the body better than water. Sports drinks do provide more potassium, minerals, and other electrolytes which will help you sustain your performance during exercise and may help you recover significantly faster in workouts over one hour in duration. The biggest problem with sports drinks is the sugar content. Many of them have multiple servings per bottle. Glucose is essential but you do not need as much as you will find in most sports drinks. I recommend a combination of water and a low-sugar sports drink. Research also indicates that chocolate milk may help the athlete recover more quickly when consumed after exercise due to its carbohydrate and protein content.

You should consult your pediatrician or family physician if you feel that you or your child has problems with dehydration.

physical therapy near me   Physical Therapy Appointment

More Enjoyable Bike Ride

8 Tips for an Enjoyable Bike Ride

8TipsforBikeRide_FBsize

Optimizing your bike and clothing isn’t just for competitive racers. Even if you’re just looking to ride a few miles recreationally, you can be more comfortable and have more fun by following our tips for a more enjoyable bike ride!

1. Check Tire Pressure
If your tires are too soft, you have a much higher chance of “pinching” a tube, causing a flat. Low pressure also increases rolling resistance, making it more difficult for you to ride at a normal speed. Check the sidewall of your tires for recommended pressure range; it doesn’t need to be at the maximum, but be sure it’s at or above the minimum.

2. Seat Angle
Everyone has a different preference on exact seat angle and position, but it should be roughly level. Deviations of 1-2 degrees up or down are OK, but don’t point up or down too much. This can place unnecessary pressure on pelvic soft tissue or the hands/wrists.

3. Seat Height
An old belief about seat height was that you must be able to touch the ground with both feet when sitting on the saddle. If you are very new to cycling, this does improve your ability to stay upright at very slow speeds. A seat that is too low, can put excess pressure on your knees and back, making it less efficient. A “proper” seat height has the knee at about 30 degrees of bend at the lowest point in the pedal stroke.

4. Stay Hydrated
Carry water with you on any ride longer than 30 minutes (shorter in hot conditions). You can use a backpack-style hydration pack, or a simple water bottle and cage. Almost all bicycles have bolts to hold a water bottle cage. Whichever method you choose, get familiar with it and get in the habit of using it often.

5. Know How to Change a Tube
Carry the items needed to replace a tube in the event of a flat tire. Your local bike shop can help you with choosing these items. These can all be carried in a bag under your seat. You don’t need to be Nascar pit-crew-fast at it, but you want to know how to fix a flat tire so you don’t end up stranded.

6. Like Lycra
Very few people think of bike shorts as a good fashion statement. However, if you’re riding more miles, especially in warm weather, they provide comfort that can’t be matched with basketball or running shorts.

7. Be Visible
Along with the bike shorts, make sure your t-shirt or jersey is a bright color that will keep you visible in traffic. If there is a chance you’ll be riding near or in darkness, be sure to have at least a rear and preferably also a front light on your bicycle.

8. Riding Shouldn’t Hurt
Sure, if you’re looking to get a hard workout or ride fast, your legs will feel the burn. However, if your body and bike are working together properly, riding shouldn’t cause any joint pain. If you can’t ride without getting neck, back, hip, or knee pain, consider having a professional look at either your body or your bike fit. Better yet, have a physical therapist who is versed in bike fitting address both at the same time. The answer to most aches and pains is rarely just in one area (bike fit or bodywork), and a combined approach will usually work best for alleviating pain and getting the most out of your ride.

bike_couple

Let Physical Therapy help you before your pain turns into an injury.

What an ache tells you:
•  It’s the first clue your body is telling you something is wrong.
•  Your body can accommodate the ache, but eventually, a breakdown will happen.
•  While you accommodate to your ache, weakness, and lack of flexibility start.
•  Once you have a breakdown, the pain will begin, and more than likely you will stop doing the activities you currently enjoy.

How physical therapy can help prevent sports injuries:
•  Modify exercise routines when you have a minor ache and pain (This does not always mean you need to stop exercising!)
•  Get assessed for weakness and flexibility issues to address biomechanical deficits.
•  Educate on faulty or improper posture or body mechanics during exercise
•  Educate and help with techniques on exercises that help your muscles stretch farther. Flexibility training helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion.
•  Correct muscle imbalances through flexibility and strength training.
•  Alleviate pain.
•  Correct improper movement patterns.

Common Cycling-related pain and injuries that Physical Therapy can treat:
•  Low Back Pain
•  Neck Pain
•  Foot numbness
•  Shoulder pain
•  Muscle strains
•  Hand pain/numbness

This information about having a more enjoyable bike ride was written by Advanced Physical Therapy, a physical therapy group that uses progressive techniques and technologies to stay on the forefront in their field. Their staff is committed to providing patients with advanced healing techniques. For more information click here.

Struggling with an ache, pain, or simply need help getting your bike fitted? Our team can help make sure you get the most out of your time on your bike!

physical therapy near me

What Do Athletic Trainers Do?

What do Athletic Trainers Do?

With March being National Athletic Trainers Month, it is important to understand who they are and what athletic trainers do in our communities.

physical therapy near me

What Do Athletic Trainers Do?

Athletic trainers are highly skilled professionals who offer services in preventing, examing, diagnosing, and treating sports-related medical conditions and injuries. They work in different sports environments such as high school, college, and professional sports settings. Generally, they are the first responders when injuries occur during sporting events.

Athletic trainers hold at least a four-year degree from a BOC (Board of Certification) accredited institution and are licensed, certified health professionals working with athletes on and off the field. However, as of 2022, the National Athletic Trainers’ Association reports that 70% of athletic trainers in the U.S. have obtained a master’s degree.

Athletic trainers work closely with coaches and parents and often refer athletes to other healthcare professionals such as physicians, physical therapists, and surgeons when needed. They also monitor the physical condition of the athletes throughout the year to ensure that they are in good health regardless of if the athlete is in or out of season. Their hours of work are determined by the schedule of the sports. They are often available after school and stay until sporting events have concluded.

In the training room, athletic trainers will:

  • Prepare athletes for competition by taking preventative measures such as equipment fitting, taping, and bracing.
  • Assess athletes with acute and chronic injuries to determine their participation status.
  • Perform sport-specific rehabilitation on injured athletes.
  • Provide opportunities for strengthening and conditioning.
  • Work with sports staff on proper warm-up, game day preparation, and on/off-season conditioning.
  • Educate athletes, coaches, and parents on sports medicine strategies, nutrition, and sports psychology.

Athletic trainers support athletes during sporting events and manage and treat any musculoskeletal issues such as:

  • Shoulder, hip, knee, elbow, hand, and ankle injuries
  • Facial injuries
  • Neck and back injuries, spinal cord injuries, and traumatic brain injuries like concussions
  • Triage and wound care
  • Heat-related illnesses
  • Fractures and dislocations
  • Catastrophic injuries

Athletic Trainers Don’t Just Work With Athletes

The duties of many essential workers require a good range of motion, strength, and stamina while carrying the potential risk of developing musculoskeletal injuries. Athletic trainers also work in a variety of professional settings including but not limited to:

  • The Performing Arts
  • Military Bases
  • Police Departments
  • Fire Departments
  • Sports Medicine Clinics
  • Physician Offices, Hospitals, and Hospital Emergency Departments

Athletic trainers are crucial to the everyday life of athletes, essential workers, and more. They work to not only rehabilitate injuries but to prevent injuries as well through safety procedures and equipment. By deeming March National Athletic Trainers Month, we recognize their efforts and everything that they do for not only our athletes but our communities as well. If you have already experienced an injury or have long-lasting pain, our physical therapy teams can help you recover and get back to your sport.

Physical Therapy Appointment

This information was written by The Center for Physical Rehabilitation, an outpatient physical therapy group with five locations in Western Michigan. The Center specializes in all-inclusive physical therapy services, such as Sports Medicine, Orthopedic Post-Surgical, and McKenzie Therapy. Our state-of-the-art facilities are conveniently located around Grand Rapids with extended hours. Independent and locally owned since 1994, we have the freedom to work with the most qualified healthcare professionals.

benefits of a home exercise program

Why Should I Do My Physical Therapy Home Exercise Program?

benefits of a physical therapy home exercise program: Why should I do my physical therapy home exercise program?

When a patient walks in for physical therapy, one of the things they are sent home with is a home exercise program. But why do they do that? Aren’t they supposed to take care of everything while you are in the clinic?  These are questions that may run through your head, but what exactly are the benefits of a home exercise program? If you’re on the fence about whether or not to take your HEP seriously, we’re here to tell you why you should.

  • Continuation of forwarding progression in rehabilitation: Physical and occupational therapists tailor each program to the abilities and strengths of each patient. A patient that completes their home exercise program is more likely to excel in the one-on-one sessions at the clinic and experience fewer setbacks in rehabilitation.
  • Increases level of mobility and endurance: Exercise in the home is designed to continue the progress of the clinic visit by increasing a patient’s flexibility and stamina. A good home exercise program allows a patient to increase function and improve muscle memory so that progress is gained rather than lost from one visit to another.
  • For some patients, therapy doesn’t end at discharge: A home exercise program can help a patient remain pain-free and functional without having to pay for repeat visits and costly medical bills. For patients experiencing chronic pain – a home exercise program is a ticket to staying out of the doctor’s office.

physical therapy near me

New Remote Therapeutic Monitoring Program Helps Seniors Complete their Home Exercise Programs!

With RTM, physical therapists continue to create and prescribe home programs as part of the treatment plan as they have always done. The difference with RTM however,  is that now our teams can monitor a patient’s performance and response to the home exercise program between clinic visits. RMT provides physical therapists with musculoskeletal data and reports pain levels each time the patient engages with the platform. Additionally, if a patient can’t perform their exercises or follow the instructions correctly, the physical therapist will know and be able to make modifications immediately.

Despite the benefits of a home exercise program, patients have trouble following through on their home exercise program goals. We’re going to go over some of the more common excuses:

  • I don’t have time, because life at home is too busy: It can be hard, especially for those running a household with multiple schedules to accommodate. However, a physical therapist can offer suggestions on working these into your schedule. Some exercises can be done at work, at home, on the playground. If time is truly a concern then don’t be afraid to let the therapist know.
  • It hurts: Some pain is considered normal – it’s a normal part of the exercise. However, if you are doing an exercise and something feels wrong, let your physical therapist know immediately. Don’t wait until your next appointment and tell yourself you will take care of it then. It could be something as simple as not doing the exercise correctly and they can talk you through it over the phone. Communication is a large part of rehabilitation and your therapist wants to know if something is causing concern.
  • Not motivated: Not seeing the point of the exercises your therapist gave you – ask them why it is so beneficial. Going to see a physical therapist 2-3 times a week alone without doing home exercises will not be enough to maintain muscle strength and flexibility. Healthy habits begin with persistence. If you need motivation talk to your therapist, they are born motivators and want nothing more than to watch you succeed. Enlist the help of family or friends to keep asking about your progress.

Physical therapists may utilize print copies of exercises or they may choose to go utilize a digital version that you can access from a mobile device. No matter the delivery, the goal for each is the same. To help you heal more effectively. If you have questions about your home exercise program and what it contributes to your recovery talk to your physical therapist. Education and understanding are crucial to making sure your experience in recovery is successful. If you need help finding a physical therapist to answer your questions, we have you covered in our “Find a PT” section.

Physical Therapy Appointment

 

shin splints

7 Ways Physical Therapists Treat Shin Splints

Ways physical therapists treat shin splints.

Here are 7 ways a physical therapist can help treat pain and symptoms associated with shin splints:

Pain Reduction: The RICE principle is the first step to recovery (rest, ice, compression, and elevation). Manual therapy and Kinesiotaping may also speed up recovery and reduce swelling.

Gait and Footwear Analysis: An analysis of how a person walks and runs is an important part of treatment. The wrong mechanism of walking can transmit a great deal of force through the shin to the knee and hip. In such situations, physical therapists will correct gait patterns and recommend footwear with shock-absorbing capacity.

Muscle Stretches and Strengthening: The tibial and peroneal muscles are attached to the shin and must be stretched adequately before any form of exercise. Physical therapy includes various stretches of the foot that will help stretch and warm up these muscles. Strengthening damaged muscles can also help.

 Activity Modification:  Physical therapists may suggest alternative activities to minimize stress on the shinbones. These can include swimming and cycling.

Increase Range of Motion (ROM): Exercises for the hip, knee, ankle, and foot improve blood circulation, reduce inflammation and relieve pain. A home exercise program may also be implemented.

Arch Support:  The absence or collapse of a normal foot arch can lead to shin splints. Physical therapists will recommend appropriate orthotics that can be custom-made for the patient and provide the proper amount of arch support.

Return to Sport: If you are an athlete, your therapist may tailor exercises that are specific to strengthening the areas needed to perform your sport. Modified use of your muscles may also be discussed and implemented. Return to your sport may be gradual to prevent re-injury.

To learn more about shin splints please visit our PTandMe injury center on this website by clicking here.

Physical Therapy Appointment

Top 5 Benefits of Cross Training

Top 5 Benefits of Cross-Training

Top 5 Benefits of Cross Training

We’ve all had exercise ruts: Our weight loss stalls, our strength seems at a standstill, and every workout feels like misery. If that’s happened to you, there’s something that your body might be trying to tell you: cross-train.

All athletes have physical specialties, and as a result, they tend to focus on and train the major muscle groups that are used primarily in their specific sport. Cross-training helps to create muscle confusion, which combats boredom and exercise plateaus. What it involves is adding in a new-to-you exercise sequence, or a faster or unusual workout type, to keep your body on alert for responsiveness and adaptation.

TOP 5 Benefits of Cross-Training

  • Decreased Risk of Injury
    Through cross-training, an athlete is less likely to get an overuse injury. Instead of overusing the same joints over and over, cross-training allows athletes to employ a variety of muscle groups.
  • Better Aerobic Capacity
    Limiting an athlete to one activity can cause burn-out. By doing different exercises, they are instead able to switch to new activities when a body part feels sore. For example, if you are a runner with shin pain, you can stop running and do swimming, rowing, or other non-impact activity, allowing you to continue to work on your stamina.
  • Increase in Overall Strength
    Research has shown that strength training can increase overall performance. By increasing strength, athletes can run faster, throw harder, and jump higher. For instance, weightlifting can increase performance more than just simply practicing certain skills.
  • Develop Dynamic Flexibility
    By working out multiple muscle groups, athletes can develop much greater dynamic flexibility than when you focus on one area of the body. New muscles, joints, and ligaments are “warmed up” and lengthened by trying new exercises or activities.
  • Aid in Healing
    In some cases, cross-training can allow the body to recuperate faster from injury; this is because other exercises can directly improve the condition caused by regular activity. Using alternative exercises allows the body to heal and in many cases will also help stretch and strengthen parts of the body that are in pain.

Physical therapists work with athletes to improve performance, prevent injuries, and aid in recovery.  If you are in pain or are looking for ways to improve in your sport find a physical therapy clinic near you!

physical therapy near me

This article was written by the rehabilitation team at  The Center for Physical Rehabilitation – with locations throughout greater Grand Rapids, MI.

Top 5 Low Back Pain Exercises to Reduce Back Pain

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

How to Reduce Low Back Pain

Over time, we develop arthritic changes in our back due to normal wear and tear. Below is a list of low back pain exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION

Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

2. ABDOMINAL BRACING

Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

3. SINGLE KNEE TO CHEST

Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

4. FIGURE 4 STRETCH

Cross one ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

Written by Laura Cifre, OTR/L, PT, DPT, Director at Green Oaks Physical Therapy – Irving, Texas.
To learn more about Green Oaks Physical Therapy click here.

 

For more information about back pain, physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

exercise benefits mental health

Senior Tip: How Physical Exercise Benefits Mental Health

exercise benefits mental health

We all know the importance of exercise in our lives. Exercise keeps our body, soul, and brain, healthy. It keeps us fit physically as well as mentally. According to Senior Guidance, older adults who exercise regularly have lower rates of getting any kind of mental illness. Moreover, exercise also helps in treating anxiety and depression. Many people believe that with growing age, the exercise loses its effect. Hence, there is no need for elderly people to strain their bodies. That’s just not true. Exercise benefits mental health at every age.

Per health experts, regular exercise is highly beneficial for elderly people. It would not only let them live an active and healthy life but would help in increasing their life span. If you want to be physically, emotionally, and mentally fit, try doing regular exercise. Exercise benefits mental health by keeping seniors active and healthy, which would further help them live independently.

A regular, healthy part of senior living should be to find the motivation to do regular exercise. Routine exercise will help older adults become mentally strong and fight mental conditions like depression and anxiety, which are quite common at their age.

Benefits of exercise for aging adults and golden oldies include:

1. Helps You Sleep Better

One of the most common problems faced by senior people is the lack of sleep. As we get older, we tend to have a lighter and less deep sleep. Various researches have proved that exercise boost sleep. Regular exercise improves the quality of sleep. Physical activity like exercise increases the time of deep sleep, which further helps in boosting the immune system and controlling anxiety and stress. Moreover, exercise results in energy expenditure, which makes you feel tired, which results in longer and peaceful sleep.

2. Helps to Maintain the Level of Chemicals in Brain

Brain chemicals or neurotransmitters are responsible for how we feel, physically as well as mentally. This holds true for young and elderly people. Regular exercise stimulates the production of brain chemicals- dopamine, norepinephrine, and serotonin. Regular exercise boosts the release of these brain chemicals, which help us in improving our overall well-being. Exercise stimulates the production of norepinephrine, which counters the effect of stress response in our body. Exercise gives a relaxing and calming effect on our brain and body because of the release of serotonin. Hence, regular exercise is essential for senior people as it helps in maintaining the level of brain chemicals, which decreases mood disorder symptoms, reduces stress, and gives a feeling of calmness and relaxation.

3. Boosts Energy Levels

Fatigue is very common among elderly people. Exercise does not only help in overcoming fatigue but also increases the energy level in the body. Just taking a simple walk in the fresh air not only refreshes your mood but would also boost your energy levels. While exercising, we use the energy which is stored in our body and start making more of it. Sitting and remaining inactive will not bring any change in the state of fatigue. However, getting involved in some physical exercise will make you feel active.

4. Reduces the Muscle Tension

Muscle tension is another common health problem faced by elderly people. Prolonged semi-contracted state in muscles results in muscle tension. This further results in muscle pain and muscle spasm. One of the major causes of muscle tension is lack of exercise. In addition to this, with age, people start losing muscle mass and strength. Older adults who spend most of their time in remaining sedentary faces more muscle-related problems. Tense muscles generally lack oxygen and vital nutrients. Exercise increases the flow of blood to muscle cells, which further increases the oxygenation in muscles.

5. Decreases the Risk of Falls

The risk of falls is much higher in older adults. Falls are quite dangerous for them as it not only causes physical damage to the body but also hampers their independence. Recovery time after falls increases with growing age. Regular exercise or enrollment in a fall prevention physical therapy program increases muscle strength and flexibility. Physical exercises result in better bone density, which makes bone stronger and reduces the risk of getting fractures and osteoporosis. Exercise reduces the risk of falls by improving coordination and balance.

6. Makes You Happier and Boosts Positivity

Regular exercise brings positivity in life and makes you feel happier. Exercise stimulates the release of the happy hormone ‘Dopamine’ in our brain. This hormone is very essential for feeling happiness. Studies state that with age, the dopamine level decreases in our brain. This makes regular exercise more important for senior adults.

7. Reduces the Risk of Developing Dementia

Recent studies show that inactivity increases the chances of Dementia among seniors, requiring memory care or assisted living at later stages of the disease. Dementia is an umbrella that covers various mental conditions, including judgment impairment, memory loss, etc. Regular exercise increases the blood flow to the brain, which keeps the cells healthy. Moreover, exercise increases the production of brain chemicals and growth factors, which helps in keeping existing cells healthy and also helps in the growth of new brain cells, which results in increasing memory and control thinking.

Regular exercise is essential for everyone irrespective of age. Exercise benefits mental health by reducing stress, depression, and anxiety. Just make sure to make exercise a part of your everyday regime. It will help you in living a healthy and happy life.

Please consult your healthcare provider before starting an exercise program. If you are looking for help developing an exercise routine that fits your needs and skill level, please reach out to your physical therapist for guidance.

physical therapy near me

seniors start exercising

Seniors: It’s Never Too Late to Start Exercising

seniors start exercising

For years, seniors have attributed their aches, pains, and illnesses to the normal aging process. Age is often used as a reason to avoid exercise. But a regular exercise program can improve the quality of your life and help you avoid illness, including heart disease, stroke, and diabetes. As always, you should consult with your health care provider before starting any exercise program.

WHAT WE KNOW
Most people know that with age, come certain physiological changes. Studies show that we lose the following as we age:
• Lean muscle tissue—Most of us will lose muscle mass as we get older. We usually hit our peak muscle mass early—around age 20—and begin losing muscle mass thereafter.
• Aerobic capacity—The aerobic capacity is the ability of the heart and the body to deliver and use oxygen efficiently. Changes in the heart and decrease in muscle tissue decrease aerobic capacity.
• Balance—As we age, our ability to balance decreases, making falls and injuries more likely. The loss of muscle is a major contributor to losses on balance.
• Flexibility—Our joints and tendons lose some of their range of motion with age, making it difficult to bend and move around comfortably.
• Bone density—Most of us reach our peak bone density around age 20. After that, bones can become gradually thinner and weaker, which can lead to osteoporosis.

Fortunately, regular exercise can help delay some of these changes and give you the energy you need to do everyday activities like walking, shopping, and playing with your grandchildren. Exercise may even help decrease depression and stress, improve mood and self-esteem, and postpone age-related cognitive decline.

By adding endurance, strength, flexibility, and balance training into your routine, you will be healthier, happier, and more energetic.

senior push ups

ENDURANCE
Decades ago, doctors rarely recommended aerobic exercise for older people. But we now know that most people can safely do moderate exercises. Studies have shown that doing aerobic exercise just a few days a week can bring significant improvements in endurance.

Aim to get 30 minutes of moderate exercise—such as brisk walking, bicycling, or swimming—at least 5 days a week. You do not have to do 30 minutes at once—you can break these sessions up into two 15-minute sessions or three 10-minute sessions. Moderate exercise will cause your heart rate to rise and your breathing to be slightly elevated, but you should still be able to carry on a conversation.

STRENGTH
It is not just aging that makes people lose muscle. One of the main reasons older people lose muscle mass is that they stop exercising and doing everyday activities that build muscle.

Building stronger muscles can help protect your joints, strengthen your bones, improve your balance, reduce the likelihood of falls, and make it easier for you to move around in general. Even small changes in your muscle size and strength—ones that you cannot even see—will make things like walking quickly across the street and getting up out of a chair easier to do.

Aim to do strength exercises (eg, weight lifting) every other day, or at least twice a week. For each exercise, do three sets of 8-12 repetitions.

FLEXIBILITY
Increasing your overall activity level and doing stretching exercises can markedly improve your flexibility.

To improve the flexibility—or range of motion—of your joints, incorporate bending and stretching exercises into your routine. A good time to do your flexibility exercises is after your strength training routine. This is because you muscles will already be warmed up. Examples of exercises that you may enjoy include Tai chi, yoga, Pilates, and exercises that you do in the water.

By regularly stretching, you will be able to move around easier. You may also feel less stressed, and your posture will improve.

BALANCE
Just becoming more physically active will improve your balance and decrease your risk of falling. If you add some basic balancing exercises to your exercise routine, you will begin feeling more stable on your feet. Balance exercises can be done just about anywhere and usually require no more equipment than a chair.

Keep in mind that if you are having severe problems with balance, a fall prevention physical therapy program can be a great way to regain your balance, increase strength or improve flexibility.

GETTING STARTED
To avoid injury, start slowly. Add one or two sessions a week at first and progress from there as you begin to feel stronger. A physical therapist, or other health professional, can help develop a program that will be both safe and effective. Check with your local fitness or community center, which may offer exercise classes designed especially for older adults. Check with your primary health care provider if you are planning to participate in vigorous activities.

Remember, it is never too late to start exercising. The sooner you start, the sooner you will start feeling healthier, more energetic, and less stressed.

RESOURCES:
American Heart Association
http://www.heart.org

The President’s Council on Physical Fitness, Sports, and Nutrition
http://www.fitness.gov

CANADIAN RESOURCES:
Health Canada
http://www.hc-sc.gc.ca

Public Health Agency of Canada
http://www.phac-aspc.gc.ca

REFERENCES:

Effects of aging. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00191. Updated September 2009. Accessed April 4, 2016.

Exercise and physical activity: your everyday guide from the National Institute on Aging. National Institute on Aging website. Available at: http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everyday-guide-national-institute-aging-1. Updated February 16, 2016. Accessed April 4, 2016.

Physical activity: glossary of terms. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/nccdphp/dnpa/physical/terms/index.htm#Moderate. Updated June 10, 2015. Accessed on April 4, 2016.

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.