http://The Psychology of Ageing: An Introduction

The benefits of exercise are not restricted to people who have full mobility. In fact, if injury, disability, illness, or weight problems have limited your mobility, it’s even more important to experience the mood-boosting effects of exercise.

Exercise can ease depression, relieve stress and anxiety, enhance self-esteem, and improve your whole outlook on life. While there are many challenges that come with having mobility issues, by adopting a creative approach, you can overcome your physical limitations and find enjoyable ways to exercise.

Limited mobility doesn’t mean you can’t exercise.

When you exercise, your body releases endorphins that energize your mood, relieve stress, boost your self-esteem, and trigger an overall sense of well-being.

If you’re a regular exerciser currently sidelined with an injury, you’ve probably noticed how inactivity has caused your mood and energy levels to sink. This is understandable: exercise has such a powerful effect on mood it can treat mild to moderate depression as effectively as antidepressant medication.

However, an injury doesn’t mean your mental and emotional health is doomed to decline. While some injuries respond best to total rest, most simply require you to reevaluate your exercise routine with help from your doctor or physical therapist.

It’s important to remember that any type of exercise will offer health benefits. Mobility issues inevitably make some types of exercise easier than others, but no matter your physical situation, you should aim to incorporate three different types of exercise into your routines:

Cardiovascular Exercises

That raise your heart rate and increase your endurance. These can include walking, running, cycling, dancing, tennis, swimming, water aerobics, or “aquajogging”.

Many people with mobility issues find exercising in water especially beneficial as it supports the body and reduces the risk of muscle or joint discomfort.

Even if you’re confined to a chair or wheelchair, it’s still possible to perform cardiovascular exercise.

Strength Training Exercises

http://Be Strong Be Healthy – Strength and Balance Exercises for the Elderly

Involve using weights or other resistance to build muscle and bone mass, improve balance, and prevent falls. If you have limited mobility in your legs, your focus will be on upper body strength training. Similarly, if you have a shoulder injury, for example, your focus will be more on strength training your legs and abs.

Flexibility Exercises

Help enhance your range of motion, prevent injury, and reduce pain and stiffness. These may include stretching exercises . Even if you have limited mobility in your legs, for example, you may still benefit from stretches and flexibility exercises to prevent or delay further muscle atrophy.

How to exercise with limited mobility tip 1: Starting an Exercise routine

1.Start slow and gradually increase your activity level.

Start with an activity you enjoy, go at your own pace, and keep your goals manageable. Accomplishing even the smallest fitness goals will help you gain body confidence and keep you motivated.

2.Make exercise part of your daily life.

Plan to exercise at the same time every day and combine a variety of exercises to keep you from getting bored.

3.Stick with it.

It takes about a month for a new activity to become a habit. Write down your reasons for exercising and a list of goals and post them somewhere visible to keep you motivated. Focus on short-term goals, such as improving your mood and reducing stress, rather than goals such as weight loss, which can take longer to achieve. It’s easier to stay motivated if you enjoy what you’re doing, so find ways to make exercise fun. Listen to music while you workout, or exercise with friends.

4.Expect ups and downs.

Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

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How to exercise with limited mobility tip 2: Staying safe when Exercising

1.Stop exercising if you experience pain,

discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heartbeat, shortness of breath, or clammy hands. Listening to your body is the best way to avoid injury.

2.Avoid activity involving an injured body part.

If you have an upper body injury, exercise your lower body while the injury heals, and vice versa. When exercising after an injury has healed, start back slowly, using lighter weights and less resistance

3.Warm up, stretch, and cool down.

Warm up with a few minutes of light activity such as walking, arm swinging, and shoulder rolls, followed by some light stretching (avoid deep stretches when your muscles are cold). After your exercise routine, whether it’s cardiovascular, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching.

4.Drink plenty of water

Your body performs best when it’s properly hydrated.

5.Wear appropriate clothing

Such as supportive footwear and comfortable clothing that won’t restrict your movement.

Workouts For Upper Body Injury Or Disability

Depending on the location and nature of your injury or disability, you may still be able to walk, jog, use an elliptical machine, or even swim using flotation aids. If not, try using a stationary upright or recumbent bike for cardiovascular exercise.

When it comes to strength training, your injury or disability may limit your use of free weights and resistance bands, or may just mean you have to reduce the weight or level of resistance.

Consult with your doctor or physical therapist for safe ways to work around the injury or disability, and make use of exercise machines in a gym or health club, especially those that focus on the lower body.

Isometric Exercises

http://Move it or Lose it: Exercise for Older People – 3 Disk Set

 

If you experience joint problems from arthritis or an injury, for example, a doctor or physical therapist may recommend isometric exercises to help maintain muscle strength or prevent further muscle deterioration. Isometric exercises require you to push against immovable objects or another body part without changing the muscle length or moving the joint.

Electro Muscle Stimulation

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If you’ve experienced muscle loss from an injury, disability, or long period of immobility, electro muscle stimulation may be used to increase blood circulation and range of motion in a muscle. Muscles are gently contracted using electrical current transmitted via electrodes placed on the skin.

How To Exercise In A Chair or Wheelchair

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Chair-bound exercises are ideal for people with lower body injuries or disabilities, those with weight problems or diabetes, and frail seniors looking to reduce their risk of falling. Cardiovascular and flexibility chair exercises can help improve posture and reduce back pain, while any chair exercise can help alleviate body sores caused by sitting in the same position for long periods. They’re also a great way to squeeze in a workout while you’re listening to music or praying.

If possible, choose a chair that allows you to keep your knees at 90 degrees when seated. If you’re in a wheelchair, securely apply the brakes or otherwise immobilize the chair.

Try to sit up tall while exercising and use your abs to maintain good posture.

If you suffer from high blood pressure, check your blood pressure before exercising and avoid chair exercises that involve weights.

Test your blood sugar before and after exercise if you take diabetes medication that can cause hypoglycemia (low blood sugar).

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Cardiovascular Exercise In A Chair Or Wheelchair

Chair aerobics, a series of seated repetitive movements, will raise your heart rate and help you burn calories, as will many strength training exercises when performed at a fast pace with a high number of repetitions. In fact any rapid, repetitive movements offer aerobic benefits and can also help to loosen up stiff joints.

Wrap a lightweight resistance band under your chair (or bed or couch, even) and perform rapid resistance exercises, such as chest presses, for a count of one second up and two seconds down.

Try several different exercises to start, with 20 to 30 reps per exercise, and gradually increase the number of exercises, reps, and total workout time as your endurance improves.

Simple air-punching, with or without hand weights, is an easy cardio exercise from a seated position.

Many swimming pools and health clubs offer pool-therapy programs with access for wheelchair users. If you have some leg function, try a water aerobics class.

Some gyms offer wheelchair-training machines that make arm-bicycling and rowing possible. For a similar exercise at home, some portable pedal machines can be used with the hands when secured to a table in front of you.

Strength Training Exercise In A Chair Or Wheelchair

Many traditional upper body exercises can be done from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.

Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than for cardio exercises. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves.

Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.

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http://Functional Fitness for Older Adults

 

It’s no secret that exercise is good for you and it’s especially important for older adults with diabetes.
Did you know, for example, that muscle strength declines by 15% per decade after age 50 and 30% per decade after age 70?

By regularly participating in strength-building exercise, however, muscle tissue and strength can be restored.

What’s more, exercise also makes it easier for older individuals to maintain their strength, balance, flexibility and endurance — all of which are important for staying healthy and independent.

Lastly, exercise improves insulin sensitivity and can improve a person’s response to blood glucose medications.

Exercise is safe for most adults aged 65 and over. Moreover, even individuals with heart disease, high blood pressure, diabetes and arthritis can safely enjoy regular exercise. Exercise actually improves many of these conditions!

Types of Exercises

http://201 Fun Senior Activities – Top Senior Activities, Elderly Activities, Dementia Activities, and More! (Fun! for Seniors)

There are different exercises for each part of the body and the first step in determining any exercise regimen is to consult with your family members doctor. Once their doctor has given the go-ahead, the person’s exercise program should include balance training because there is evidence that this can help to reduce the risk of falls.

 

Balance exercises like side leg raises and knee flexions can help decrease the risk of falls. A variety of balance exercises can be done, as some build up the leg muscles, and others, like briefly standing on one leg, improve balance. Now widely popular, Tai Chi may be of some benefit to older adults, but its effects have not been greatly studied in seniors.

 

Flexibility, or stretching, exercises lengthen the muscles and tissues that hold the body’s structures in place. Over time, regular flexibility training may help keep the body limber, speed recovery from injuries and prevent future injuries and falls.

 

LIGHT TENSION RESISTANCE BANDS

Strength, or ”resistance,” exercises using light weights, balances and elastic bands can not only help build up leg and arm muscles, but also improve balance. However, this type of exercise may not be appropriate for individuals who have diabetic retinopathy (eye disease).

 

Endurance exercises, like walking, jogging, rowing or swimming improve the health of the heart, lungs and circulatory system. They may also delay or prevent colon cancer, heart disease, osteoporosis, stroke and other serious diseases.

Remember that successful exercise programs are those that last 10 weeks or longer. Help your loved one make exercise a success by setting small, achievable goals and encourage them to make their chosen form of physical activity a regular part of their daily routine.

Although you can’t do the exercise for them, there are things you can do to help your loved one get the physical activity they need to stay healthy. For example:

If your family member has “couch potato” tendencies, remind them that exercise can increase their feeling of well-being by improving their insulin sensitivity. You may also want to mention that exercise is encouraged for all older adults who are considered able to participate by their doctors.

If your family member lives in a nursing home, assisted living or long-term care facility, ask the staff what exercise program they offer for residents and enroll your loved one. To increase the odds that they’ll go, consider enrolling one of their friends for companionship.

Most importantly, before your family member begins any exercise program, schedule a physical check-up and discuss with the doctor which types and frequency of exercise are best for your family member.

 

Depending upon your loved one’s condition, certain forms of exercise may need to be avoided. Individuals with diabetes-related eye disease (retinopathy) may need to avoid or limit resistance exercises (free weights, weight machines and rubber exercise bands) because these types of physical activities can elevate blood pressure and cause bleeding in the eyes.

Walking Tips

Invest in a good pair of comfortable walking shoes

Increase the number of times you walk each week.

Then the length of your walks before you increase your pace

Work toward walking daily for at least 30 minutes, in addition to doing your regular activities

Vary where you walk to keep it interesting

Share the health benefits with a friend – walk with others whenever you can

Increasing Walking Using a Pedometer

CSX Walking 3D Pedometer Calorie Step Counter with Lanyard, P361, White

In survey after survey, walking for health is reported as the most popular exercise choice, especially for older adults. Public health recommendations state that everyone should do 30 minutes or more of moderate physical activity, such as brisk walking, most if not all days of the week.

Pedometers are simple gadgets that cost 35 euros or less, that you wear on your waist to continuously count the steps you take in a day. They also have the potential to be motivational devices.

Research increasingly supports the use of pedometers. In older women, a higher number of steps a day has been associated with increased bone density. And in middle-aged populations, a lower number of steps a day has been linked to increased body fat and decreased fitness.

Studies of individuals who have increased their steps a day have shown improved physical fitness, blood pressure and body composition.

FOR MORE INFORMATION CLICK HERE

RECOMMENDED DIABETES ARTICLES

Stick with Fitness: Tips for Staying Fit with Diabetes

11 Exercise Tips for People With Type 2 Diabetes

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

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Anyone who has diabetes should—at a minimum—take high-quality vitamin and mineral supplements every week. It has been found that taking daily supplements for diabetics reduce the incidence of infection and number of sick days taken by people with type 2 diabetes.

Vitamins are complex chemical substances contained in food. They enable the human body to break down and utilize basic elements of food, proteins, carbohydrates and fats.

Certain vitamins are involved in producing blood cells, hormones, genetic material and chemicals in the nervous system.

Unlike carbohydrates, fats, and proteins, minerals and vitamins do not provide calories. However, they do help the body to use the energy from food.

Vitamins and minerals make people’s bodies act properly.

Minerals are inorganic elements that come from soil and water and are absorbed by the plants or eaten by animals. The body needs  larger amounts of some minerals, like calcium, to grow and stay healthy.

For More Great Health Care Tips refer to the Website 16best.net

Must have Vitamins and Minerals for Elderly Diabetics

Diabetics are on a restrictive diet and have a lesser number of the foods to choose from. This is why they generally tend to suffer from the deficiency of essential vitamins and minerals, which are normally required by the human body to stay healthy. Diabetes is associated with weakness, fatigue, lethargy, and  body ache.

In such cases, diabetics usually need to supplement their diet with products that can provide them with energy to do their regular chores and improve their stamina without enhancing their blood sugar levels.

Depending on the type of  treatment regimen one uses to control one’s diabetes, there are some minerals and vitamins that may be beneficial for your condition.

 

Biotin 

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Biotin works in synergy with insulin in the body, and independently enhances the activity of the enzyme glucokinase. Glucokinase is mainly responsible for the first step of glucose utilization and is, therefore, an essential component of the normal bodily functioning. Glucokinase mainly occurs in the liver, and in the sufferers from diabetes its concentration can be extremely low. Supplements of biotin can have a significant effect on glucose levels for both type 1 and type 2 diabetics.

 

Carnitine (L-Carnitine, Acetyl L-Carnitine) 

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Carnitine is mainly required by the body in order to correctly utilize body fat in the production of energy. It is naturally occurring and derives from mainly hydrophilic amino acids.

Diabetics who try carnitine respond well, and the high levels of fat in the bloodstream (cholesterol and triglycerides) may fall fast.

Carnitine immensely helps to break down fatty acids in the human body and binds acyl residues. For these reasons, it may be useful to prevent diabetic ketoacidosis.

Chromium 

http://Solgar, Chromium Picolinate, 500 mcg, 120 Veggie Caps

Chromium is one of the crucial nutrients in the body’s fight against diabetes. By utilizing either brewer’s yeast stocked with chromium, or chromium chloride, diabetic patients can be able to improve glucose tolerance, lower the fasting glucose levels, and reduce insulin levels and cut cholesterol and triglyceride levels, whilst enhancing HDL-cholesterol levels.

 

It has been commonly found that supplemental chromium may raise glucose tolerance in patients with both type 1 and type 2 diabetes.

Exercise enhances the concentration of tissue chromium.

Coenzyme Q10

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Coenzyme Q10 is a compound that occurs in the human body, and can be able to help with carbohydrate metabolism.

Clinical trials utilizing coenzyme Q10 suggest that supplementation can significantly lower blood sugar levels. Coenzyme Q10 oxygenates the blood and, therefore, can be able to help in some cases of diabetic retinopathy.

Vitamin C 

http://Ultra Vitamin C Tablets

Vitamin C lowers the levels of sorbitol, the sugar that can collect in and damage cells in the eyes, kidneys and nerves.

 

For More Great Health Care Tips refer to the Website 16best.net

Vitamin D 

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Vitamin D turns on genes that boost the production of antimicrobial peptides called cathelicidins, which destroy viruses, bacteria and other germs. Because men and women with diabetes are more prone to infections due to diabetic ulcers and periodontal disease, making sure the body has optimal levels of this fat-soluble vitamin is important.

Vitamin E

http://Vitamin E 1000iu

Vitamin E is the human body’s premier fat-soluble antioxidant. It improves glucose control and protects the blood vessels and nerves from free radical damage, which is usually accelerated by the diabetes. It has been found that high doses of supplemental vitamin E may even reverse damage to the nerves caused by diabetes and protect against diabetic cataracts and atherosclerosis.

When taking vitamin E, take the only natural form of it. You can tell it is natural if it is listed as d-alpha-tocopherol or d-alpha-tocopheryl. Synthetic vitamin E is usually listed as dl-alpha-tocopherol or dl-alpha tocopheryl (note the “l”).

Magnesium 

http://Swanson Triple Magnesium Complex (400mg, 300 Capsules)

Magnesium is a mineral crucial for the energy production and protein synthesis, DNA production, cellular replication. Magnesium has also been shown to reduce insulin resistance, helping to keep the blood sugar levels in check.

Berberine

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Berberine, a plant alkaloid, targets AMP-activated protein kinase (AMPK), which is very basic and ancient regulator of metabolism present in all plants and animals. AMPK stimulates uptake of glucose into cells, improves insulin sensitivity and decreases the production of glucose in the liver, which is in overdrive in diabetic patients.

For more great Health and Nutrition Tips refer to the websitePositivehealthwellness.com

Before adding any vitamins or adding dietary supplements to one’s daily healthy diet, discuss these changes with your doctor to ensure they are safe alongside any prescribed medication you are on.

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Please email momo19@diabetessupportsite.com or leave your comments below.

http://21 Superfoods for the Elderly: The Top 21 Superfoods in Every Elderly Diet to Keep Them Healthy and Strong

Eating a healthy, well-balanced diet is essential throughout all stages of life. However, seniors with diabetes are more likely to suffer from nutritional deficiencies, especially in the vitamins B₁, B₁₂, C and D and folate, calcium, zinc and magnesium.

Warning signs such as a weight loss or gain of more than 10 pounds in six months, can indicate that your loved one is not eating properly.

To ensure your family member with diabetes is receiving the best nutrition possible, bear in mind that dietary considerations change with age. In particular:

Older adults generally need 20-to-30% fewer calories than they did when they were younger and more active.

My grandmother Hannah Mc Carthy ate a lot less food as she got older.I remember she used to love boiled bacon and cabbage and spuds!

She used to make homemade brown bread and us children loved it especially with homemade blackberry jam!

She was a very attractive women when she was young my mother told me she had long red hair!She always had it tied back in a braid!

She was slim and fit always and I cant remember her ever being overweight!

She was my favourite grandmother and I always remember her and those orange lilies below in the picture that I grew in pots in my garden were her favourite flowers!

Protein should account for 10-to-20% of caloric intake. Individuals who have an infection, wounds that are healing or other health stresses may need to eat greater amounts of protein and calories.

When it comes to carbohydrates, the total amount is more important than the source. Foods that contain sugar can substitute for other carbohydrates in the meal plan.

To decide how much fat an individual can eat, their dietician will weigh the risk of heart disease against the risk of malnutrition. If a low-cholesterol diet is recommended, the restrictions should be limited.

Too much fiber for people who are bedridden or dehydrated can lead to serious digestive problems.

Sodium restrictions should be carefully evaluated. Older adults tend to have reduced taste perceptions, so if their foods do not contain enough salt, they may not eat enough and become malnourished.

The alcohol limits recommended for younger individuals with diabetes do not necessarily apply to seniors, as alcohol tolerance tends to decrease with age. To maintain optimal glucose levels, alcohol use may need to be significantly restricted or eliminated.

If your loved one cannot meet their nutritional needs with a normal solid food diet, then pureed foods and/or supplements may need to be added to the meal plan.

If your family member with diabetes lives alone, consider preparing and freezing a week’s supply of balanced, portion-controlled meals that can be reheated as needed.

For individuals who do their own grocery shopping, make a shopping list that includes the basics they’ll need for several days’ worth of meals. If they are on a restricted diet, this list can also remind them to choose low-fat or low-salt versions of their favorite foods.

Meal Plans For An Elderly Person With Diabetes

Step 1

Elderly people do not always respond well to huge changes in their lives, especially in diets. Introduce new dishes slowly. Try to find healthy alternatives to cooking their favorite foods. Consider baking a chicken instead of frying it, lacing vegetables with healthy olive oil instead of butter, or baking  with artificial sweeteners—whose sugar substitute cannot be digested by the body and, therefore, don’t add to daily sugar intake.

Step 2

Find out what medications the person is taking and when he/she takes each pill. Diabetic meal plans must balance the food eaten with the daily medicines to maintain proper insulin levels. Be sure to note other medications, such as those for high blood pressure or pain, that may counteract with various food and timing of meals.

Step 3

Learn the diabetes food pyramid, which provides recommended daily serving sizes for each food group. Mix and match the senior’s favorites based on the best portions for diabetes control. The minimum daily recommendations would provide about 1,600 calories per day. Depending on the activity level of the elderly person,he/ she should eat about 1,800 to 2,200 calories each day to maintain a proper weight.

Step 4

Involve the senior in shopping and meal preparation as much as possible . Being active plays a large role in managing diabetes symptoms. Even small steps taken daily can help to keep insulin levels low and increase the person’s quality of life.

Watch for leftover food on the plates when cleaning up. If you see a dish that’s consistently left untouched, try another recipe to make sure the senior is receiving enough of that particular food group on a regular basis.

Sneak healthy whole grains and nutrients into meals. Foods, such as flaxseed and fish oil, high in omega-3 fatty acids can be added to soups and casseroles without alerting the senior that he/she is about to try something he/she’s never had before.

 

Standard Diabetes Diet For The Elderly

Although there’s no one-size-fits-all diet.  Around 45 percent to 65 percent of total daily calories should come from carbohydrates, but not just any old carbohydrate — the best options are high in fiber. Another 25 percent to 35 percent of daily calories can come from fat, mostly of the monounsaturated and polyunsaturated variety.

The remainder of calories should come from protein,though this can vary based on a person’s health requirements. For example, a diabetic who’s also struggling with kidney disease will need to keep his protein intake to about 10 percent. Within these three groups, certain foods will help manage your diabetes better than others.

Managing Carbohydrates

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