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Doctor's Senior Exercise and Health NewsletterThe monthly Doctor’s Senior Exercise and Health Newsletter is written solely for information to help seniors, baby boomers and anyone else who have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. Click here to subscribe or unsubscribe Back Issues April 1, 2007 Issue Vol. 7 No. 4 In This Newsletter Introduction Healthfully yours Health Hints Introduction*** The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it. This newsletter is scanned for viruses and is virus-free before it is sent to recipients!Website: http://www.doctorsexercise.com How to subscribe: Click Newsletter on left menu at website for more info and to subscribe or browse directly to: http://www.pairlist.net/mailman/listinfo/dsenews E-Mail address: newsletter@doctorsexercise.com Healthfully Yours*** Prevention of falls The prevention of falls becomes more and more of a problem as we grow older. We do not give much thought to this, because we think it cannot happen to us…until it does. After the age of 50, there is a gradual erosion of the joints, muscles and ligaments. This is part of the ongoing aging process, and it is up to the individual to take charge in the prevention of these changes. Many individuals, 50 years and above, already may have some greater deterioration in place than can be found in others of like age. Much of this depends upon that person’s lifestyle. In the individuals with deterioration of the joints, muscles and ligaments, there will be some problems starting that will affect their normal balance. There are of course other factors that are involved with an individuals balance. Our muscles and nerves, and their strengths are part of a bodily system, called the “propriocetor system” which governs our balancing abilities. With the impairment and weakening of the propriocetor system, the individual becomes more prone to slip and falls. For those with a strong propriocetor system, these slip and falls will be greatly diminished, or not happen at all. An example would be, and this has occurred to most of us at one time, or another, we will stub a toe, but we are able to catch ourselves, so to speak, and prevent that slip and fall. For those with a weakened proprioceptor system, they will in all probability take the fall. Depending on the individual’s skeletal integrity and bone density, such a fall can prove to be disastrous. The inner ear also plays a most important part of maintaining an individuals balance. Any type of inner defect, such as an infection, whether it is bacterial or viral, can cause a condition called, “labyrinthitis”. This is only one of such conditions that will cause an individual to suffer from dizziness, a condition called “vertigo”. This is a condition whereby the person becomes dizzy when getting up from a sitting or lying down position. They can become dizzy just by moving their head from side to side. Should any person have such symptoms, they should of course see their healthcare provider, and in this scenario, an “Otologist” would be the one of choice. In doing so, they would be evaluated, and a definitive diagnosis can be made. As you can see, those individuals with degenerative diseases of the joints, muscles, ligaments, and a weakened propriocetor system, physical frailties, and of course inner ear problems, would be more at risk for falls that can cause fractures of the wrist, elbow, ankle, hip or pelvis. More than one third of seniors will become victims of such falls. Generally, depending on the age of the individual, a third of those who suffered hip fractures can result in death within a year. As outlined above, a majority of seniors can be prone to some type of balance problems, and will have a propensity to a slip and fall. All this can be attributed to their physical conditions and that is due to neglect in the earlier years. It was just so easy not to exercise and just curtail any activities that they could possibly avoid. Being a “couch potato” was taking the easy road, and now they have a price to pay. All this being said, age is no criterion in starting a program that can most certainly improve one’s physical condition and reverse some of the damage that has already taken it’s toll. In doing so, you can also improve your sense of balance, so important in slip and fall prevention. Read more on how to achieve this in the health hints below. Health Hints***
Ø Stand on one leg, while you count to 30. Do not be discouraged if you find you can’t do it. Keep at it and you will find you will be able to increase the count gradually until you do reach the 30 count. NOTE: Stand next to a wall should you lose your balance, you will be able to catch yourself and keep from falling. By the time you have reached this goal of 30, you will find that your balance has greatly improved. Ø Use a foam cushion, 3-4 inches thick. Stand on it and close your eyes and stretch your arms straight out and count to 30. Then stretch your arms to the side and again count to 30. Repeat this exercise 3 times. If you have difficulty in reaching the full count, just do as many as you can, and build up to it gradually until you have reached the full count. Now that you instituted the above program, don’t just stop there. Keep as active as you possibly can. Walk more on a daily basis. Engage in sports such as, bicycle riding (even on a stationary bicycle), swimming, tennis, golf, bowling, dancing, etc. What’s important is not becoming a couch potato. Doc Cane
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