Healthy bodies Healthy minds

HOW TO EXERCISE YOUR MIND:
Just as physical activity keeps your body strong,
mental activity can help your mind remain sharp
and alert.
In fact, according to a recent 2003 New England
Journal of Medicine study, active seniors overall
had a 63 percent lower risk of developing dementia
compared with people who were less active.
Here are several simple, lifestyle activities that
keep minds active, thus reducing the chances of
memory loss:

• Play memory enhancing games such as
Scrabble®, crossword puzzles and word searches
• Read books and magazines of interest
• Tell jokes, laugh and answer riddles
• Learn to play a musical instrument or how to
touch type
• Stay informed about current events both local
and national
• Volunteer in your local community, such as
charity events, children’s hospitals, church or
synagogue groups, etc.
• Start a new hobby, such as knitting, gardening,
wood working or fly fishing
• Learn a foreign language or master a new gadget
such as a ham radio or computer
• Interact with family and friends frequently;
maintain a healthy social life
• Build a small model car or plane, be creative
• Use leisure time to watch the stars, learn to cook
or try something new such as wine tasting

TIPS ON STAYING PHYSICALLY ACTIVE
According to the U.S. Department of Health
and Human Services, Administration on Aging
(AOA), one in three men and one in two women
are not physically active.
Exercise isn’t just for younger seniors, who
live independently and are able to go on brisk
walks. Many people 90 or older, who have become
physically frail from inactivity, can more than
double their strength through simple exercises in
a fairly short amount of time. For some, that can
mean the difference between getting up from a chair
by themselves versus having to depend on someone
to help them. In one study, some people 80 and
older progressed from using walkers to using canes
after doing simple muscle-building exercises for just
10 weeks.

What’s the secret to a long and healthy life?
While scientific research says genetics plays a
role, lifestyle has also shown to have a significant
impact on how healthy you are and how long
you live. That includes not only how often you
exercise your body, but also how frequently you
exercise your mind.

For seniors, staying physically active can provide
numerous benefits, including better sleep, more energy,
weight control and relief from stress and depression.
Research has also shown that at least 30 minutes of physical
activity five or more days a week can also help prevent
colds and other illness and provide relief from arthritis, as
well as strengthen bones and muscles and lower the risks of
diabetes, heart disease, high cholesterol, high blood pressure
and colon cancer.

The following are some simple ways to stay physically
active. These exercises have been broken down into four
categories- endurance, strength, balance, and flexibility.
Always check with a physician or another health care
professional before participating in any physical activities.

Endurance Exercises
Endurance exercises are activities that increase an
individuals heart rate and breathing for an extended
period of time. Examples of moderate endurance
activities for the average older adult include swimming
and water aerobics, brisk walks, cycling,
and even everyday activities such as gardening and potting
plants or mopping the floor.

Guidelines:
Older adults should build up their endurance gradually,
starting out with as little as five minutes of endurance
activities at a time. It may take months to go from a very
long-standing sedentary lifestyle to doing some of the
activities described above.
Endurance activities should not make a senior breathe so
hard that it makes it difficult for them to talk. They should
also not cause dizziness or chest pain.
Always stretch after endurance activities, when muscles
become warm.

Drink plenty of liquids to avoid dehydration.
Strength exercises – Strength exercises build muscle
and allow seniors to do more activities on their own. Even
very small increases in muscle can make a big difference in
ability, such as getting up from a chair or climbing stairs.
Strength exercises also increase metabolism, helping to
keep a senior’s weight and blood pressure stable. This is very
important because obesity and diabetes are major health
problems for older adults.

STRENGTH EXERCISES
Arm Raise
Strengthens shoulder muscles
1. Sit in armless chair with your back
supported by back of chair.
2. Keep feet flat on floor even with
your shoulders.
3. H old hand weights straight down
at your sides, with palms facing
inward.
4. Raise both arms to side, shoulder
height.
5. Hold the position for 1 second.
6. Slowly lower arms to sides. Pause.
7. Repeat 8 to 15 times.
8. Rest; then do another set of 8 to 15
repetitions.

Chair Stand Strengthens muscles in abdomen and thighs
1. Place pillows on the back of chair.
2. Sit toward front of chair, knees
bent, feet flat on floor.
3. Lean back on pillows in a half reclining
position. Keep your back
and shoulders straight throughout
exercise.
4. Raise upper body forward until
sitting upright, using hands as little
as possible (or not at all, if you
can). Your back should no longer
lean against pillows.
5. Slowly stand up, using hands as
little as possible.
6. Slowly sit back down. Pause.
7. Repeat 8 to 15 times.
8. Rest; then do another set of 8 to 15
repetitions.

BALANCE EXERCISES
1. Walk heel-to-toe. Position your
heel just in front of the toes of the
opposite foot each time you take
a step. Your heel and toes should
touch or almost touch.
2. Stand on one foot (for example,
while waiting in line at the
grocery store or at the bus stop).
= Alternate feet.
3. Stand up and sit down without
using your hands.

There are a number of exercises seniors can perform
in the comfort of their own home that can help them
improve their strength.Doing too many strength and
balance exercises can cause
more harm than good.

Flexibility Exercises
– Flexibility exercises help
keep muscles limber. Physical
therapists and other health
professionals often recommend
certain stretching exercises
to help patients recover from
injuries and to prevent injuries
in the first place. Flexibility can
also play a part in preventing
falls.

Guidelines:
Do stretching exercises after endurance and strength
exercises, when the muscles are the warmest.
Use slow, steady movements during stretches. Jerking into a
position can cause muscles to tighten, possibly resulting in
injury. Stretching may cause mild discomfort, but should not cause
pain.

For more ideas on how to stay physically and mentally fit,
additional resources include: Comfort Keepers is a
national franchise that offers companionship and other
non-medical services for aging adults, new mothers and others
needing assistance. Founded in 1998 by a registered home health
care nurse and her husband, Comfort Keepers has grown to
over 500 independently owned and operated offices. For more
information about Comfort Keepers in Mississippi, please
call 866-869-5442 or
visit www. comfortkeepers.com.