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active-elderly · 3 years
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We at Active Elderly like treats on the weekend just like you. Here is the latest recipe our nutritionist has provided for you!
Low Calorie Chocolate Muffins
For these you’ll need:
1 medium banana
egg whites ⠀
egg⠀
Unsweetened almond milk⠀
Unsweetened cocoa powder ⠀
Oat flour ⠀
Stevia or monk fruit
Baking powder ⠀
Salt⠀
For the chocolate ganache
30g chocolate chips⠀
2 tbsp unsweetened almond milk⠀
Instructions ⠀
Preheat the oven to 375°F and line a muffin tin with muffin liners or spray with oil.⠀
In a bowl whisk together the mashed banana, egg whites, egg, and almond milk. Add the cocoa powder, oat flour, sweetener of your choice, baking powder, and salt, continue mixing until fully integrated.⠀
Pour the batter evenly into the muffin tins and bake for 15 to 18 minutes.⠀
Remove from the oven and let them cool.⠀
In the microwave heat chocolate chips and milk in intervals of 15 seconds until chocolate chips are melted, stir until creamy, let it cool for at least 5 minutes, and spread over the cupcakes.
It’s only 91kcal per cupcake!!
Will you be making these?
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active-elderly · 3 years
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Exercise not only changes your body, it changes your mind, your attitude and your mood.
According to Public Health England, adults participating in regular physical activity see a 20-30% reduction in risk of depression, and increased exercise has also been shown to reduce stress and anxiety. That’s because physical activity releases serotonin and endorphins – chemicals that interact with your brain receptors and improve your mood. And you don’t need to be running a marathon to feel the results, either. Any cardiovascular activity that increases your heart rate will stimulate the production of these ‘mood elevator’ chemicals. 
Exercise is key for health and happiness! Follow us here and on Twitter where we talk more on the importance of exercise for seniors.
https://twitter.com/ActiveElderly
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active-elderly · 3 years
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I did a few laps around the gym today!
Tomorrow I might go in…
We got a great reaction to our first free workout post, so to follow up our fitness experts at Active Elderly decided to give you four of our favourite exercises for seniors that require no equipment!
1.       Lying Hip Bridges
These work your glutes, your body's largest muscle group, while also opening up the hips, McHale says. The hips can get especially tight in people who find themselves spending hours sitting throughout the day.
Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor, squeeze your bum and push your hips up into the air. Make sure to push through your entire foot, almost as if you're trying to push your toes out the end of your shoes. Pause, then slowly lower to start.
2.       Squats to Chair
Among the most functional exercises around, squats strengthen the entire lower body and core to help you take stairs, pick things up off the floor and get out of chairs without struggle into old age, McHale says.
Instructions: Stand with your feet hip-width apart directly in front of a chair. Keeping your chest upright, push your hips back and bend your knees to lower your body toward the chair. Either touch your bum to the chair or sit down on it. At the bottom of the squat, your upper body should be leaning forward only slightly. Pause, then push through your feet and squeeze your bum to return to start. During squats, keep your weight mostly distributed over you heels and mid-feet, Brennan emphasizes. (You should be able to wiggle your toes throughout the entire movement.) This prevents putting unwanted pressure on your knee joints.
3.       Wall Push-Ups
Improve your whole upper-body strength, especially your arms and chest, with this simple exercise, Kline says.
Instructions: Stand about 2 feet away from the wall (move closer to the wall to make the exercise easier) and put your hands against it at shoulder height and shoulder-width apart. Keeping your body in a straight line, bend your elbows diagonally to your sides to lower your chest to the wall. Let your heels come off of the floor. Pause, then slowly press through your hands to straighten your elbows, and return to start.
4.       Side Lying Circles
This little move has big benefits: It strengthens your hips while improving mobility through the joint, Kline says.
Instructions: Lie on one side on the floor with your body in a straight line, your bottom arm extended straight past your head. Rest your head on your bottom arm and squeeze your abdominals to pull in your belly. Keeping your hips directly over each other, lift your top leg to about hip height and move your leg in small clockwise circles in the air. Pause, then perform the circles in counterclockwise motion. Lower your leg to return to start, and repeat on the opposite side.
Be sure to comment and let us know if you enjoyed these exercises! 😊
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active-elderly · 3 years
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Welcome to our blog for the Active elderly!
FOLLOW our Blog for FREE Information from our Expert Fitness & Wellness Team
This is our first post on what we hope to become a popular blog for senior citizens in Ireland! Our plan is to provide useful information on exercise and activities for elderly people looking to broaden their horizons. Our aim is to help to educate the elderly people of Ireland about how to exercise, eat well and to look after their mental health!
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active-elderly · 3 years
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7 SOURCES OF HOME REPAIR ASSISTANCE FOR SENIORS! ! !
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1. Area Agency on Aging Contact the county’s Area Agency on Aging to find out about home modification and repair funds provided by the Older Americans Act.
Grants may also be available through other local government programs. Check with the city or county housing or community development department.
2. Home energy update assistance programs The Low-Income Home Energy Assistance Program (LIHEAP) helps low-income households pay for heating and cooling energy costs, energy crisis assistance, weatherization, and energy-related home repairs.
The Weatherization Assistance Program (WAP) gives financial assistance to update homes so they’ll be more energy efficient and weatherized.
3. Rebuilding Together Rebuilding Together is a national nonprofit organization that helps with repairs and home modifications to promote health, safety, and independence.
4. U.S. Department of Agriculture The Section 504 Home Repair program provides grants to elderly very-low-income homeowners to fix health and safety hazards.
It also provides loans to very-low-income homeowners to repair, improve, or modernize their homes.
5. Medicare and Medicaid Medicare and Medicaid won’t pay for home modifications, but they will pay for durable medical equipment with a doctor’s prescription.
That could include a bath transfer bench, toilet safety frame, hospital bed, walker, wheelchair, and more.
Talk with your older adult’s doctor to find out if durable medical equipment could be used to improve their health and safety at home.
6. Sliding scale and reduced fee contractor services Some contractors are willing to do home modifications for seniors at a reduced fee or on a sliding scale, depending on their income.
When calling contractors for estimates, ask if this is an option for your older adult.
7. Insurance Some long-term care insurance policies cover some home modifications. Check your older adult’s policy for details.
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active-elderly · 3 years
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SENIORS BENEFIT FROM PLAYING VIDEO GAMES! ! ! 
A study conducted by North Carolina State University has shown seniors who play video games regularly or even occasionally report better overall emotional well-being. Research conducted on 140 people who are at least 63 years old or older showed interesting results which caregivers may want to use in caring for their own families.
Results of the Study
Those who participated in the study were asked how often they played games before being given a series of tests. Approximately 61 percent of respondents said they played on occasion, with 35 percent admitting to playing at least one time a week. Results from the study showed better well-being over those who didn’t play video games at all. Those who said they never played had a tendency to experience more depression and felt more negative emotions.
The paper from the study, “Successful Aging Through Digital Games: Socioemotional Differences Between Older Adult Gamers and Non-Gamers,” was published in “Computers in Human Behavior.” The National Science Foundation supported the research. Authors of the paper included Dr. Anne McLaughlin, an assistant professor of psychology at NC State, Dr. Maribeth Gandy of the Georgia Institute of Technology, and NC State Ph.D. students Laura Whitlock, Amanda Trujillo and Landon LaPorte.
According to Dr. Jason Allaire, associate professor of psychology at NC State and a lead author of a paper which describes the findings of the study, “The research published here suggests that there is a link between gaming and better well-being and emotional functioning.” He goes on to say, “We are currently planning studies to determine whether playing digital games actually improves mental health in older adults.”
Research has shown a growth in the number of seniors who are playing online games. For example, PopCap Games conducted a customer survey, which showed 76 percent of the players are women. Seventy-one percent are over 40 years of age, while almost half (47 percent) are over the age of 50. PopCap Games is the maker of Bejeweled, a popular game with older adults.
Complex strategy games have benefits for mental health, according to research. Games such as Rise of Nations helps to improve memory and enhance cognitive skills. Playing these games can train the brain to maintain focus in other areas. The key is to improve at the game and continually be learning. Ezriel Kornel, M.D., of Brain and Spine Surgeons of New York in Westchester County, says new synapses form between the neurons in the brain when it’s learning something new, and these connections can be used in other situations.
According to Anne McLaughlin, the type of game played impacts what benefits the senior experiences. Not all games will provide the same benefits. Even when gaming skills improved, they didn’t always translate to outside activities. McLaughlin says unfamiliar games have the highest benefit. “Completely new tasks form new pathways in your brain,” she said. New and challenging seems to be the right combination for people to see the effects, rather than games which are challenging but familiar.
Some games provide specific mental benefits while others focus on physical aspects or the fun factor. For instance, a recent release, The Beatles: Rock Band is at least partially geared towards baby boomers and seniors and encourages physical activity. Other games, such as Brain Age, focus more on improving memory and enhancing visual recognition skills. The ability to stay focused and think quickly is essential in games of speed or those with time limits while critical thinking is necessary for many strategy games.
If you enjoy playing video games be sure to let us know! 
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active-elderly · 3 years
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8 TIPS FOR ARTHRITIS PAIN RELIEF FOR SENIORS! ! !
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Arthritis pain can be reduced and managed
Seniors shouldn’t have to suffer with ongoing arthritis pain, especially when nearly 50% of people over age 65 have reported doctor-diagnosed arthritis.
Even though arthritis can’t be cured, it can be kept under control with a combination of simple treatments and lifestyle changes.
We share 7 tips to help reduce and manage your older adult’s arthritis pain.
It might take some trial and error before finding what works best for them, so be patient and keep trying different things.
1. Prepare ahead to work with their doctor
Before their doctor appointment, observe or talk with your older adult over a few days to figure out where the pain is, when it’s worst, and which activities they struggle with most.
Write down these observations and discuss them with their doctor.
Having specific information helps the doctor understand the symptoms, rule out other conditions that could be causing problems, and recommend treatments.
2. Use heat therapy
Heat loosens up stiff joints and muscles, stimulates circulation, and reduces muscle spasms.
Try heating pads, microwaveable heat wraps, air-activated heat patches, or pain relieving creams to figure out which solutions are most effective.
But be sure to protect senior skin from direct contact with heat packs by keeping a thin towel between the skin and heat source.
You can also make a DIY heat pack by microwaving a wet towel for 1-2 minutes. Put the hot towel in a plastic bag and wrap that with a dry towel to protect the skin – instant heat at no cost!
3. Use cold therapy
If heat isn’t doing the trick, try cold therapy.
There are a variety of handy cold wraps and pads that make it easier to keep ice on knees, wrists, and other body parts.
Cold packs may be uncomfortable at first, but they can numb deep pain. Rubbing ice cubes or a small bag of ice over painful areas also reduces swelling and inflammation.
Make sure to use a towel to prevent skin from directly touching the cold pack and take breaks after 10-15 minutes (or sooner for fragile skin) so skin doesn’t get too cold.
4. Combine heat and cold therapy
Some people get the most arthritis pain relief using both heat and cold.
Heat therapy sometimes works best earlier in the day because it relaxes the muscles around the joints.
Cold therapy at the end of the day can minimize inflammation from daily activities.
5. Move and exercise regularly
Many older adults with arthritis don’t want to move because it hurts.
But not moving actually makes arthritis pain worse, so it’s important not to stay in the same position for too long.
It may be painful to get started, but regular activity does reduce arthritis pain. Throughout the day, seniors need to move, flex, and use the joints that hurt.
Encourage your older adult to get up at least once an hour.
If they resist, be creative and invent a useful reason for them to move around or change position. Bathroom trips count too.
Adding daily exercises to their regular routine also brings greater arthritis pain relief over time.
It doesn’t matter what their fitness level is. Even slowly walking around the kitchen using a walker or going back and forth in the hallway a few times is a good joint workout.
6. Use massage
Gently massaging painful joints helps warm up and relax the area. You could help give massages or they can self-massage the areas they can reach.
It’s a great wind-down activity and could also help them sleep better.
If even gentle massage is painful, try using heat beforehand to warm the area first. Adding lotions or oils to reduce friction can also help.
7. Maintain a healthy weight
Did you know that losing just 1 pound takes 4 pounds of pressure off each knee?
Being at a healthy weight is better for joints because more body weight means more pressure on joints.
If your older adult is overweight, helping them to adopt a healthier diet and increase exercise can help them shed a few pounds and take a lot of pressure off their joints.
8. Add omega-3s to reduce inflammation
Eating fish rich in omega-3 like salmon, sardines, herring, and tuna or taking omega-3 supplements can reduce inflammation levels in the body, which helps decrease arthritis pain.
Make sure to ask your older adult’s doctor before adding any supplements in case they have negative interactions with any of their prescriptions.
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active-elderly · 3 years
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8 ARTHRITIS DRESSING TIPS MAKE LIFE EASIER FOR SENIORS! ! !
Arthritis makes it harder to get dressed
Getting dressed and undressed is an everyday activity that’s often challenging for seniors with arthritis or limited mobility.
But this shouldn’t be the reason that your older adult loses independence.
Fortunately, there are simple tricks and clothing options that make dressing significantly easier.
We found a printable tip sheet from Alium Adaptive Apparel that has 8 practical arthritis dressing tips.
This advice helps you find clothing that’s easier to get on and off, learn how simple dressing aids and DIY add-ons can help, and more.
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active-elderly · 3 years
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THE IMPORTANCE OF WEARABLE TECHNOLOGY FOR SENIORS! ! !
Wearable technology like the Fitbit and Apple Watch aren’t just for the young and active any more. Increasingly, older adults are turning to smart wearable gadgets to help them live healthier, happier lives. In a 2015 study conducted by AARP, 45% of participating older adults (50+ years old) reported increased motivation for healthier living after six weeks of using a wearable activity or sleep tracker, and 67% of participants overall felt that such wearables were beneficial or of value.
Wearable tech can also provide family members and caregivers with peace of mind. Some wearables specifically designed for seniors include features like fall detection and emergency monitoring, which means independent seniors still have the freedom and flexibility to do whatever they like with an extra layer of protection in case of an emergency.
Whether you’re looking for a fitness tracker for an active, on-the-go parent or a medical alert device for an aging, independent grandparent, we hope you’ll find what you’re looking for in this short list of wearables suited for seniors.
- Garmin Vivosmart 3
- Fitbit Charge 3
- Samsung Gear S3
- Apple Watch 4 (and newer models)
If you already use any of these devices or know anyone who does, be sure to let us know! 
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active-elderly · 3 years
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STAYING ON TRACK
The hardest part about getting active is getting started, the second hardest is staying on track. When we say getting active, we don’t mean just going to the gym. We mean whatever you do to stay active, a trip to the gym, a walk with your dog, or a date with your treadmill.  It’s easy to skip a workout to go out with friends, or you’re just too tired at the end of the day to possibly fit it in. But with a little planning and some support, you can stay on track.
Have others keep you accountable
This could mean meeting up with a walking group or attending a yoga class with a friend. Don’t have any friends close by? Or maybe you prefer to workout alone. Start a text group of like-minded friends or family to keep each other motivated and accountable. 
Focus on your motivators
Why did you start exercising in the first place? Active Elderly feel very strongly about finding a motivator other than losing weight. If your goal is to lose 10 pounds and you do, then what? Are you going to keep exercising if you’ve achieved your goal? Focus on how good you feel after you’ve exercised. Think about the things you can do or hope to do by keeping active and in shape, such as keeping up with your teenagers all day at the amusement park or being able to spend an hour working in your garden. Consider the health benefits, lower blood pressure, or possibly even being able to get off medications. Focus on these things and make them your internal voice in your head when you are considering skipping it today.
Plan ahead
Sure the best-made plans can get screwed up but if you plan your workouts into your week you are much more likely to fit them in than if you wait for your schedule to open up. Planning ahead helps to stay on track.
Hopefully, the more you exercise and experience the benefits of regular physical activity the easier it is to stick with it. And if you do get off track due to illness, vacation, a crappy week or even a weekend bender don’t beat yourself up. Just get back to it and pat yourself on the back for not quitting.
What are some of your tricks for staying on track with your workouts? We would love to hear them.
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active-elderly · 3 years
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THE BEERS LIST: MEDICATIONS SENIORS SHOULD USE WITH CAUTION
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American Geriatrics Society cautions seniors about certain drugs
Older adults may be at increased risk for problems related to drug side effects or interactions.
That’s because older bodies process medications differently. And also because so many seniors take multiple drugs for multiple health conditions.
To reduce risk, the American Geriatrics Society (AGS) maintains a list of medications that are more likely to cause problems for seniors.
It’s called the AGS Beers Criteria (informally, the Beers list) and is for doctors to use when they’re prescribing drugs to patients who are 65 or older.
For caregivers, being more informed about these medications means you’ll be able to ask better questions and be more aware of potential problems.
We explain what the Beers list is, why a doctor would need it, why a doctor might prescribe a drug on the list, and how the list can help with caregiving.
What is the Beers list?
In 1991, Dr. Mark Beers published a paper with a list of medications that were considered to be not appropriate for people living in long-term care facilities – mostly older adults.
It’s now informally referred to as the Beers list and is used to help doctors improve care for older patients.
In 2019, it’s been updated and reviewed by the AGS and a panel of experts in geriatric care and pharmacotherapy.
The list puts medications into five categories:
Medications and types of medications that are “potentially inappropriate” for older people
Medications that are potentially inappropriate for older adults with certain common health problems
Types of medications that should be used with caution in older adults
Medication combinations that may result in harmful ”drug-drug” interactions
Medications that should be avoided or have their dose changed in people with poor kidney function
Why would a doctor need the Beers list?
Geriatricians (geriatric doctors) have the most experience treating older patients and are more familiar with drugs commonly used by seniors.
They’re also likely to be familiar with the Beers List and have a better idea of what medications do and don’t work well for seniors and what combinations could be problematic.
But doctors who don’t specialize in treating older adults usually see more younger patients than old.
So, they may have never prescribed certain medications for conditions common in older adults. They’re also less likely to have experience with side effects or interactions that are more common in seniors.
This lack of experience with medication effects on older bodies can be a problem if a drug side effect or interaction causes a problem for your older adult. They might not realize that a medication could be the problem, not the solution.
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active-elderly · 3 years
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6 AGE-RELATED CHANGES THAT INCREASE SENIOR FALL RISK AND WHAT TO DO ABOUT THEM ! ! !
Seniors are at high risk for serious falls
The gradual physical changes of aging add up to increased fall risk for older adults.
In fact, the CDC says that people aged 65+ have a greater than 25% chance of falling. And if someone falls once, their chance of falling again doubles, meaning there’s over 50% chance of a second fall.
This is serious because falls are a leading cause of lost independence and ability. Seniors often aren’t able to recover fully from the trauma, their overall health declines, and their care needs increase significantly.
We explain the top 6 age-related changes that increase senior fall risk, typical fall-related injuries, and share 6 ways to reduce fall risk.
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6 age-related changes that increase senior fall risk
1. Decreased strength
Muscle loss starts very early, around age 30. In older adults, less muscle means less strength and weaker bones.
2. Weaker sense of balance Many body systems work together to keep us standing upright. Age-related changes and medication side effects can make it more difficult for seniors to stay balanced.
3. Declining eyesight Vision helps us keep our balance and avoid obstacles. As vision worsens, so does the ability to stay upright and clearly see what’s in our path.
4. Loss of flexibility Age and health conditions make seniors less flexible, especially in hips and ankles. This stiffness increases the likelihood of falling.
5. Decreased endurance Not being able to endure physical activity like standing or walking for a reasonable amount of time increases fall risk.
6. Declining ability and desire to walk Continuing to walk will improve strength, balance, flexibility, and endurance for older adults.
However, many seniors become less active and fall into a negative cycle where less activity leads to less strength and balance. That leads to even less activity as their physical abilities keep declining.
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active-elderly · 3 years
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My Wife says i should join a gym... 
Over my dad body!!!
Lets talk about the importance of aerobic exercises and why you should do them!
Aerobic exercise describes any exercise that uses your arms and legs for a continuous period of time such as walking, cycling, swimming or a cardio exercise class. Aerobic exercise strengthens our heart and lungs. This type of exercise has consistently been shown to positively affect our cardiovascular health; improving blood pressure, blood sugar control, cholesterol levels and body weight. It is also associated with a whole host of other health benefits including a significant reduction in the risk of bowel and breast cancer.
In order to avail of these health outcomes it is important that you adhere to what we refer to in exercise as the FITT guidelines:
Frequency (How many days per week do I need to engage in this type of exercise)
5-7 days/week
Intensity (How hard do I need to be working when I’m exercising)
Moderate
Time (How long should I exercise for)
30-60 minutes per session. This is a target. If you are currently inactive, begin with 10 minutes and build up.
Type (Examples of aerobic exercise)
Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature (i.e. walking, cycling).
These guidelines tell you how many days a week you should be doing aerobic exercise and also how long each aerobic session should last. Most importantly the guidelines state that your aerobic exercise should be of a moderate intensity. A rule of thumb is that you can say a sentence but perhaps not engage in a full conversation when you are completing your aerobic exercise.
Let us know in the comments or dm us if you would like for the experts here at Active Elderly to do a free Aerobic workout!
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active-elderly · 3 years
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STAYING HYDRATED WHEN EXERCISING IS SO IMPORTANT! ! !
Fluids keep your body hydrated; without them your body won’t function at its best.
If you don’t drink enough fluid:
Your body temperature and heart rate may rise. That’s because when the total amount of water in your body is below normal level (hypohydration) your body can’t properly regulate heat.
You may feel more fatigued than usual.
You may not be able to think clearly – your motor control, decision-making abilities and concentration may be impaired.
Your body’s functions may slow down – this includes gastric emptying, so you may feel uncomfortable in your stomach.
Your performance in sport or exercise may not be as good as it could be. The impact is even worse when you’re active and dehydrated in hot conditions. 
The simple solution is, of course, to drink enough fluids when you exercise. Make fluid replacement a priority when you’re physically active. Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature. It’s all about sufficient hydration.
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active-elderly · 3 years
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It's all about getting the balance right. We need to adhere to a nutrition plan and exercise programme to be successful, plan ahead and everything in moderation.
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active-elderly · 3 years
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HOME DEMENTIA EXERCISE PROGRAM INCREASES ABILITIES AND IMPROVES SYMPTOMS ! ! !
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1. Dementia exercise program improves cognitive symptoms.
A dementia exercise therapy program that can easily be done at home improves abilities and quality of life in seniors with Alzheimer’s or dementia.
Love to Move is a chair-based exercise program designed for seniors with dementia.
It was developed by the British Gymnastics Foundation (BGF) and inspired by successful programs in Asia.
It’s been shown to improve cognitive function, reduce depression, improve balance, and improve ability to perform everyday tasks.
We explain what the Love to Move program is and how the exercises improve dementia symptoms.
We also share the free instruction booklet BGF created so you can do these simple exercises with your older adult.
2. How the Love to Move program helps seniors with dementia?
Experts in Japan created chair-based dementia exercise programs to improve the lives of nursing care residents with dementia.
The simple exercises were based on cognitive stimulation, memory arousal, and music.
The results were so positive that the program won full state funding and is now used in every care home across the country.
The BGF was so inspired by the Japanese program’s success that they worked with the program leaders to design UK-based dementia exercise programs using those same principles.
BGF’s pilot program showed amazing results in seniors with dementia:
* 71% of participants had noticeable physical improvements
* 86% were socializing more with other residents and staff
* 93% seemed happier and more settled
* 100% were easier to connect with
3. Why exercises for dementia improve ability to perform everyday tasks?
The Love to Move program is based on the concept of performing different movements with the right and left sides of the body at the same time.
Basically, it’s like patting your head and rubbing your stomach at the same time.
These types of exercises take a lot of concentration.
When practiced, they increase the ability for the right and left sides of the brain to process information independently of each other.
This increases the number of neural connections and increases cognitive ability.
The Love to Move exercise program has increased seniors’ ability to perform everyday tasks like feeding themselves, engaging in activities, and communicating with family and friends.
Coordination and ability to sit unassisted in a chair was also improved.
*** Print or save the free dementia exercise program booklet: https://britishgymnasticsfoundation.org/wp-content/bgfdoc/index.php
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