Exercise
is good medicine for safe, active seniors
By Laraine Bruno, RN
Neighborhood Healthcare ~ Grand
Avenue Older Adult Center
Published in the North County
Times, March 2009
When I was a home health nurse,
Grace, a vibrant 80-year-old client, asked me to help her remain independent so
she could live in her home as long as possible. She understood that staying
safe and active was vital to her independence and enjoyment of life. I helped
her develop a practical exercise and safety routine that kept her living well.
All of us need to think about living well. As we age, we tend to lose muscle
mass. And this decreases balance and flexibility, increasing our risk of falls.
Just a little exercise, however, can transform muscle weakness into muscle
strength, improving our safety.
Some think exercise is a dreaded word because it implies a boring routine or
something with little results for the effort. But what if I told you that
exercise increases your balance, prevents falls, increases your energy level,
boosts brain power, elevates your mood, and keeps depression at bay?
Would exercise sound a little better after you experienced all these benefits?
Even better ---- would it tempt you to try the exercises if I told you that
they are simple and can be done by mature adults at home?
I hope so, because classes specializing in senior exercise are offered
throughout the community. For a fee, North County Oasis offers Get Fit and Stay
Strong. Three times a week, the Ray
M. Dickinson
Wellness Center
offers Gentle Yoga classes for a fee of $6 for seniors. And once a month,
Neighborhood Healthcare ---- Grand Health Center
in Escondido
offers a group class to increase strength and balance with professional
evaluation that in most cases is paid by your insurance coverage. Geriatrician
Patrick Giesemann shows how to increase function and balance with simple
strengthening exercises ---- many done while sitting in a chair.
This simple exercise will help strengthen your hips and improve balance. Stand
beside a chair, standing as tall as possible. Hold on if you need support. Now
lift your knee as if marching. Do not lift it higher than your hip. Lower and
repeat knee-lifting 10 times. Then repeat with your other leg. Do this two to
three times a week.
I leave you with one safety tip to protect your back. When you vacuum, rake,
sweep or mop, keep your feet apart with one foot in front of the other. Always
face your work directly to keep from twisting your back.
Bring health back into your life by using these and other resources in your
community. Treat yourself to living well ---- stay safe and active.
Laraine Bruno is a registered nurse at Neighborhood Healthcare ---- Grand Health
Center in Escondido. To learn more about Neighborhood
Healthcare clinic locations and hours, visit www.nhcare.org.