4 minute read
HEALTH & WELLNESS
Seniors advised to get physical, keep moving
BY BRENDA EGGERT BRADER
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Moving is medicine — the ability to balance, build muscle mass and see what is going on in our brain are extremely important to remain functional.
“You should ask, ‘Can I get up and down from the table, can I lift my groceries?’ ’’ said Cristina Vigne, the co-owner of CrossFit in Cocoa Beach.” The body screams out to keep moving.”
Seniors should get physical and keep moving.
“People don’t challenge themselves enough and get too complacent as we all do from time to time,” said Lisa Gladu-Molina, a certified personal trainer for Aquatic Health and Rehabilitation of Melbourne. “At least three days a week, you should
do exercise. The more exercises, the stronger and faster are the results. Do 10 counts and increase by two counts each time you do an exercise.
Everyone should get into an exercise routine.
“Exercising is just like committing to brushing your teeth,” Gladu-Molina said. “Sometimes the hardest thing is getting started.”
She suggests simple exercises done at home, such as bridging — laying on your back and strengthening your hips and bottom by pushing up and holding while coming down slowly 10 times; squats to a chair strengthens legs, wall pushups; bird dog on all fours on a bed and stretching out the opposite leg and arm in the air for core strengthening and balance; standing in a doorway to do stretches, and standing at a counter for balance while holding one foot up for a count before switching feet.
“These are simple things they can do without equipment and in the security of their own home.” GladuMolina said. “If they have access to a swimming pool, just do walking in the pool.”
Vigne thinks more seniors should exercise now since they have more time time to do so.
“The flip side to not moving is losing balance, coordination and muscle mass,” Vigne said. “If seniors don’t exercise, the going gets harder, intimidating. I see people ages 71 and 65 in the gym moving weights. They are so receptive it feels good and empowers them.”
People need to be social, so many find the gym setting more comfortable. A small class size or an instructor and group that teaches the way to do exercises is good, Vigne suggests. Find someone to do exercises with you.
“Sometimes, the hardest thing is getting started and sticking with it. Once you see the results, you say, ‘ah,’” Gladu-Molina said. SL
SENIOR LIFE Courtesy of Aquatic Health and Rehabilitation of Melbourne
Try strengthening your body with wall pushups.
SENIOR LIFE Courtesy of Aquatic Health and Rehabilitation of Melbourne
The bird dog exercise is done on all fours while stretching out the opposite leg and arm for core strengthening and balance.
Silent killer high blood pressure leaves victims mystified
BY BRENDA EGGERT BRADER
Blood pressure is the measure of the force of blood pushing against blood vessel walls, referring to the pressure in the large arteries. Most pressure results from the heart pumping blood through the circulatory system expressed in terms of systolic pressure over diastolic pressure. Average blood pressure readings can vary depending on age.
“It is known as the silent killer because it usually has no symptoms. Don’t make the mistake of assuming any specific symptoms will let you know there’s a problem,” according to the American Heart Association.
Among the reasons to get it checked could be a feeling of being lightheaded as in getting out of bed in the morning or if standing from a seated position.
“As cardiologists, we consider having high blood pressure when it is over 129 (systolic) and over 79 or higher (diastolic),” said Dr. Kevin Campbell, a board-certified cardiologist with Health First Medical Group. “We used to have higher statistics, but have lowered the blood pressure as agreed through the American College of Cardiology and the American Heart Association. As cardiologists, we believe higher blood pressure is the cause of coronary heart disease and contributes to heart attacks and strokes.”
Lowering blood pressure is a steady task.
“I don’t make any decision based on just one blood pressure,” Campbell said. “I need at least three separate blood pressures on three occasions. Then, we will talk about diet and exercise, lowering intake of salts and eating less salty foods.
“From the standpoint of 150 minutes a week, a person should have some part of cardio exercise to lower body weight and lower blood pressure. Some people have genetic reasons that they can’t lower blood pressure, but always have high blood pressure. They are treated with medicines.”
“A lot of cases result in taking medicines and sometimes more than one medicine,” Campbell said. “It is a lifelong therapy and difficult to manage hypertension. A few people have blockage and various other potentially dangerous cases.”
Tips offered by the doctor include eating right, exercising and having a family doctor and being screened for hypertension.
“High blood pressure does not kill people immediately, but can cause sickness, blockages, damaged blood vessels to the heart, brain and kidneys,” Campbell said. “Some have strokes and there are ways to prevent things. It is an important risk factor, and you need to change behavior and lifestyle in controlling blood pressure.” SL
SENIOR LIFE Brenda Eggert Brader
Checking blood pressure at home is a recommended medical task. Several home devices are available, including this wrist unit shown here.
SENIOR LIFE Courtesy of Health First Medical Group
Dr. Kevin Campbell is a boardcertified cardiologist with Health First Medical Group.
