Dr. Curtis McElroy

Tag: seniors

  • Seniors Can Improve Balance With These 3 Exercises

    3 Exercises That Will Help Seniors Improve Balance

    Have you been noticing that your balance just isn’t what it used to be? Maybe it was never very good. Either way, something needs to change. While there are countless, sometimes intensive, martial arts like tai chi and various yoga poses which could help you, we insist on an easier path.

    stayingbalanced

    You can do exercises to improve your balance pretty much anytime, anywhere, and as often as you like. That being said, you are going to need something sturdy nearby to hold on to if you become unsteady. When you first start out, a chair or wall is perfect.

    First exercise: Stand on One Foot

    This is a great one to try while waiting in lines, at the bus station, or while you watch a kung fu movie. As you get better there are tons of ways to challenge yourself with this too! To start out with though, it’s as simple as this:

    1. Grasp your sturdy surface (chair, desk edge, handrail, etc)
    2. Lift one leg off the ground carefully (we recommend lifting your weakest leg first, for safety)
    3. Hold this position for up to 10 seconds (if 10 seconds is too long or too short, adjust this time for your comfort—but keep it a challenge!)
    4. Repeat this 10 times.
    5. Switch legs.
    6. Repeat steps 1-4

    As always, the number of seconds or repetitions can vary. Please be safe, but not too comfortable. You can only improve through discomfort!

    Second exercise: Walking Heel-to-Toe

     

    To start, simply find an open space (big enough for 20-30 steps) near a wall for you to walk. No need to draw that chalk line, your body will do the work for you (though, if it helps, draw a line anyway).

    1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
    2. Look straight in front of you and pick a spot. Focus on it to keep you steady as you walk.
    3. Take a step. Put your heel just barely in front of the toe of your other foot.
    4. Repeat for 20 steps.

    Third Exercise: Balance Walking

    This last exercise is a bit advanced, and it might bode well to stay near that wall—just in case.

    1. Raise arms to sides, shoulder height.
    2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
    3. Walk in a straight line with one foot in front of the other.
    4. As you walk, lift your back leg as high as you can without falling. Pause for 1 second before stepping forward.
    5. Repeat for 20 steps, alternating legs.

     

    While these exercises are simple in nature, it can benefit greatly to be creative. Go ahead and hold positions for longer, lift your legs higher, or walk farther. However you improve upon these exercises is up to you, as long as you are improving yourself.

     

     

  • The Benefits Of An Osteopathic Physician For Seniors

    Benefits of Using an Osteopath in the Senior Years

    Everyone knows that with age comes arthritis.  It is almost inevitable.  Anyone that has lived life to its fullest can appreciate that their body has been through many years of physical strain and stress.  Their joints and muscles have been taxed and the result is discomfort due to arthritis.

    The knees, the ankles, the bones of the feet, the hips, not to mention the back and neck are all at risk.  The deteriorating body in the senior years amounts to much discomfort and stiffness.  Medication, such as pain relievers and anti-inflammatories will help to minimize the discomfort.  However, there is so much more that you can do to relieve this uncomfortable and downright painful health problem.

    First of all, let’s talk about arthritis.  There are two common forms of arthritis, degenerative or osteoarthritis, and inflammatory arthritis.

    Osteoarthritis, also called OA or degenerative arthritis, is the most typical form of arthritis in the individual who is in their senior years.  This type of arthritis is due to the strain and stressors that one has been through just by living life.  Heavy lifting, sports, improper posture, and previous injury accounts for this.  Good news!  There is relief from this type of discomfort.  One of the benefits of using an osteopath in the senior years is that they are very familiar in treating this type of arthritis.  It is commonly seen and many seniors have been treated with a great deal of success.

    Inflammatory arthritis is another type of arthritis with a great deal of people being stricken with RA or rheumatoid arthritis.  This is a painful form of this and causes stiffening and swelling of not only the joints, but also damage to the entire body itself.  This form of arthritis will cause a deterioration of the immune system as well.  Although not easy to treat, many people have found relief and benefit in using an osteopath in the senior years.

    Osteopathic doctors treat the elderly with either form of arthritis with treatment measures such as putting their affected extremities through range of motion exercises and gentle stretching exercises.  This type of treatment will loosen the joints and/or muscles and offer greater pain-free movement.

    The benefits of using an osteopath in the senior years are numerous.  Seniors affected by arthritis have found relief for their stiff joints and muscles.  This has allowed many seniors to live a more active, pain-free lifestyle with greater range of motion.  Not only are they able to physically do more, they are doing it without pain.

    Osteopathic physicians will also work with seniors to help prevent illness and disease through improving their overall health with nutrition, supplement and exercise recommendations.  These changes can help reduce pain and discomfort from current joint problems and reduce the risk for developing other medical problems such as diabetes, stroke and heart attack.  Through an overall approach to health and wellness, osteopaths can help to improve the quality of life for those who are living in their senior years.

    If you are bothered by arthritis or any type of joint or muscle injury, consider being seen for an evaluation and possible treatment by an osteopathic doctor.

    This could be one of the best things that you do for your health.

    RESOURCES

    University of Maryland Medical Center: Osteopathy
    http://www.umm.edu/altmed/articles/osteopathy-000358.htm

    MedlinePlus: Doctor of Osteopathic Medicine
    http://www.nlm.nih.gov/medlineplus/ency/article/002020.htm

    American Osteopathic Association
    http://www.osteopathic.org/Pages/default.aspx

    American Academy of Osteopathy
    http://www.academyofosteopathy.org/

  • Gaining Strength To Prevent Falls In Seniors

    Gaining Strength To Prevent Falls In Seniors

    Unfortunately, aging people believe they are going to hurt themselves if they start lifting weights. That’s not true! According to WebMD experts, one of the best decisions anybody can make is to start building lean muscle, even at age 50 60 or 70!

    Not only does this help you increase your metabolism and burn fat, but it also decreases the risk of serious injury because it’s strengthening your bones, body, and muscle, helping to deter disease, increase bone mass, and make you feel confident and happy in your body and life.

    If you are immobile, like in a wheelchair or bed, you can still increase your muscle strength with a modified exercise routine. Even using cans of soup for strengthening your biceps is better than nothing is!

    Fact – One of the greatest risks to seniors as they age is falling. A spill could lead to a broken hip or leg, serious injury that could jeopardize your life expectancy and quality of life.

    PREVENTION is everything.

    Centers for Disease Control and Prevention states strength training for seniors is both safe and effective. In addition, it’s not just about the physical benefits; the profound impact on your emotional and mental health is immeasurable.

    Benefits of Strength Training Help Decrease or Reduce the Risk of…

    • Diabetes
    • Arthritis and chronic joint pain
    • Back pain and stiffness
    • Osteoporosis and osteoarthritis
    • Obesity
    • Depression and other mental conditions

    It Also…

    • Building muscle strength helps to restore balance and coordination that helps prevent falls.

    • When we age, this natural process takes away some of our balance and coordination and if you don’t counteract this you are increasing the risk of fracturing something that could be detrimental to your health and wellbeing.

    • Strength training regularly and with proper full extension techniques will help you improve your flexibility and balance, which of course supports a lower risk of falling.

    A research study conducted in New Zealand discovered strength training in women over 80 decreased their risk of falling by about 40%!

    Another key factor for strength training in women over 50 is that post-menopausal women lose about 1-2% of their bone mass yearly. Regular strength training will decrease your risk of fractures considerably.

    The Stronger Your Bones The Less Likely You Are To Hurt Yourself

    We are all well aware of the battle of the bulge over 50. The more fat you have on your frame the harder it is for your joints to function. The constant strain wears and weakens them, leaving you more likely to trip and fall and injure yourself.

    Weight Control

    By building muscle, you naturally increase the rate in which your body burns fat, your metabolism, which means your body, is working with you to control your weight and not against you. Making it much easier for you to find your healthy weight and stick to it.

    Improve Sleep

    Studies from Harvard University show regularly strength training of just 15 minutes per day, 3 days a week will help improve sleep. In addition, when your body and mind have the chance to rest and restore you are more alert and aware; which of course decreases the chance of getting clumsy and falling or straining yourself which may lead to chronic injury.

    Bottom Line

    There’s no doubt that regular exercise, at least 45 minutes per day that includes cardio and strength training will help improve every facet of your health. Which includes tremendously decreasing your risk of falling and seriously jeopardizing your good health.

    Make the decision to take action and start strength training in the name of your good health!

Copyright @ 2017 DrCurtisMcElroy