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Healthy Aging: Maintaining Your Mobility

By 28 Mar, 2016 Back Pain, Chiropractic, Fit for Life Wellness & Rehabilitation Centre, Fitness , , , , ,
Healthy Aging: Maintaining Your Mobility
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HEALTHY AGING: MAINTAINING YOUR MOBILITY

Maintain your mobility as you age with these stretches & exercises

Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and a lack of flexibility may be the result of limited stretching and improper body alignment. With age, your muscles naturally tighten which can lead to poor posture1 and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health. You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them.

Here are three safe techniques older adults can utilize to keep limber:

Upper Body Stretch

Stand slightly further than arm’s length from a wall, facing towards it with your feet shoulder-width apart. Lean forward placing the palms of your hands against the wall, facing upwards. Slowly walk your hands up the wall until they are above your head, focusing on keeping your back straight.

Repetition: Hold the position for 10 to 30 seconds. Slowly walk your hands back down the wall. Repeat at least 3 to 5 more times2.

Lower Back Stretch

First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.

Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side. Continue alternating sides for at least 3 to 5 times on each side3.

Ankle Stretch

Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.

Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times4.

Provided by Dr. Luciano Di Loreto, HBSc., D.C. & Associates

 

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Healthy Aging

By 18 Mar, 2016 Back Pain, Chiropractic, Fit for Life Wellness & Rehabilitation Centre, Physiotherapy , ,

HEALTHY AGING

Active living is important for your health and wellbeing, no matter what your age is, but it can be vital for older adults.

Being active and mobile can help prevent many chronic conditions that can impact you as you age. Even moderate exercise can contribute to your body’s balance and bone strength, which is why it’s never too late to start exercising.

By incorporating exercise into your daily routine, you can help prevent loss of bone mass, restore and build endurance, strength, balance, and flexibility.

Being active doesn’t mean you have to be a gym addict. It can be as simple as the following:

Brisk Walking

Walking doesn’t require any extra equipment apart from supportive shoes. Taking a walk every day is a simple and effective way to help maintain balance and strength.

Strength Training

Strength training can be adapted for your needs through simple exercises such as leg extensions. In a seated position, straighten out one leg, lift to comfortable height, hold for 10 seconds and put down.

Stretching

Stretching helps you move more freely and can improve your flexibility. Having flexibility helps with tasks such as bending to tie your shoe laces. An easy stretch is the soleus stretch, which helps stretch out your calf muscle. To complete this stretch you, stand in front of a wall with one leg ahead of the other, make sure both feet are pointed towards the wall. Place your palms on the wall at shoulder height for support, bend the knee of your back leg and press the heel into the floor. Lean your hips forward, pushing into the wall and feel the stretch in your back leg. Hold this for 30 seconds and repeat with the other leg. Remember to not stretch so far that it hurts.

If exercise in a gym setting isn’t for you, there are alternatives that can help keep you in shape. Activities such as swimming, cycling, yoga and golf can help build strength and improve balance. There are many low cost or even free activities tailored to older adults at local recreational centres, community health centres and other organizations.

Provided by Dr. Luciano Di Loreto, HBSc., D.C. & Associates

 

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