Senior News
summer 2015
hink youre too old and frail to work out? Think again! The health benefits of daily the lower body on the next day.
exercise are widely known, but seniors facing health and mobility issues may feel
working out is beyond their abilities. Sixty-three percent of people 60 and older dont
engage in daily exercise, according to the National Council on Agings The United
States of Aging Survey.
But resistance training can help seniors who fear falling or damaging aging
muscles and bones while exercising. For seniors with health issues that might make
strenuous exercise difficult, resistance training can be an accessible, healthful option
that provides both physical and mental benefits, a new study indicates.
Resistance training - also called strength training - is an especially safe, valuable
mode of exercise for seniors. As you age, you lose muscle mass, bone density,
strength, balance, coordination and flexibility - all of which can result in higher risk
of falls and increased difficulty in performing daily tasks. Resistance training allows
seniors to exercise in their own home. They can use items found in their house and
they can even exercise while sitting down.
As the name implies, resistance training relies on the use of resistance to build
muscle strength. Slow, measured movements are easier and more stable for seniors
to perform than the strenuous activity of many types of aerobic exercise. Smooth,
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controlled movement gives seniors the benefits of the specific exercise with less risk
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Before starting any kind of exercise program, seniors should talk to their doctors.
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Once they have the go-ahead to begin resistance training, many forms can be
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beneficial to seniors.
Resistance training can include using resistance bands, lifting weights or objects
around your home, or using exercise equipment. Some of the exercises included in
aquatics, Pilates, tai chi and yoga are types of resistance training, and those activities
have the added bonus of social interaction when done in groups. Seniors can benefit
from any type of resistance training as long as its done safely and is part of a regular
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routine. Pushing up and down from a chair, opening and closing a door, lifting a
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can of soup or a 1-pound weight are all types of resistance exercises that seniors can
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Its recommended that seniors start slow with lower-resistance exercises and listen
to their bodies. As you age, your body changes and this will impact how and what
types of exercises you will be able to do safely. There are many ways to modify
exercises, routines and individual styles of training to fit a seniors specific needs.
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Resistance training offers many benefits for seniors, including improved strength,
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balance, coordination and posture, better bone density, plus lower risks of heart
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disease, arthritis, osteoporosis and other chronic illnesses, as well as improved
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cognitive function and mood. A recent study published in the Journal of the
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Engaging in exercise for 150 minutes a week can allow seniors to maximize the
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health benefits. Seniors can exercise in one 30-minute session three or four days a
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week if theyre able, or if that intensity is too strenuous, they can break their workouts
into 10-minute intervals throughout the week and still reap the benefits.
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The key is to start low and go slow when beginning an exercise program. Just 10
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minutes a day provides health benefits and can feel much more achievable for
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seniors. Exercise duration can then be increased as endurance improves.
Resistance exercises should be done two to three days per week for each muscle
group with a day of rest in between. This does not mean that other types of exercise,
such as aerobic or flexibility exercises, should not be done on rest days. People who
exercise daily might do resistance exercises for the upper body on one day and for
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o you love the snap that chili peppers give to your food? Are
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Migraine relief
The World Health Organization recognizes migraines as one of
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More than 36 million Americans live with migraines, and up
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receiving optimal treatment. Medications may cause side-effects,
do not always work or work only partially for some patients, react
badly with other medications, can be expensive or not covered
by insurance. For any or all of these reasons, there remains a
significant unmet need in the world of migraine.
Pharmaceutical companies are working on medicines that rely
on capsaicin pathways to prevent migraines. A non-prescription,
homeopathic remedy, Ausanil, is already commercially available.
Formulated using the raw extract of the chili pepper, capsicum
annuum, the remedy is used to rapidly relieve migraines and
severe headaches such as cluster headaches and tension
headaches. Because it acts locally in the nose, Ausanil doesnt
interact with other medications and does not cause stomach or
liver issues that are associated with commonly used OTC pain
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Weight control
Obesity is also a worldwide issue, making effective weight-control
remedies a priority for health advocates around the world.
Researchers are investigating capsaicin as a weight-control
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They believe the chili pepper constituent may help boost
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Cancer treatment
Multiple studies aim at exploring the effect of capsaicin on
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