Month: June 2022

As we age, our bodies undergo physical changes that can impact our activity levels and the way we function day-to-day. However, research suggests that physical decline associated with aging is linked to increased inactivity, rather than aging itself. Starting a regular exercise program can help delay and reduce the effects of aging and even reverse some of the decline that’s occurred already. Cardiovascular exercise, while important at any age, is beneficial to older adults looking to start a fitness routine. In fact, cardiovascular exercise can help lower resting heart rate, reduce blood pressure and cholesterol levels, and help lower the risk of heart disease. In addition, cardio can help with weight management, increase lung capacity, help strengthen bones, and decrease stress and anxiety. Implementing cardio into your daily life doesn’t have to be daunting. According to the American Heart Association, just 150 minutes of moderate exercise per week, or 30 minutes for 5 days, can help improve overall cardiovascular health and provide many benefits.

Cardiovascular Exercises for Seniors

The most important element of any exercise routine is that you keep your body moving. The Centers for Disease Control and Prevention recommends staying as active as your body allows. This means sitting less and moving more. As you begin to implement cardiovascular exercises into your routine, it’s important to focus on low-impact forms of exercise, and tone down the intensity of your workouts until you build strength and stamina.

Walking is a safe and easy form of cardiovascular exercise that can be done pretty much anywhere. You don’t need to use equipment, however, walking on a treadmill gives you the ability to control difficulty level. Walking on an incline can help build muscle, strengthen the heart, and improve balance. The National Institute on Aging suggests walking in a mall for exercise to avoid environmental factors such as inclement weather and tripping hazards, such as uneven pavement. 

Weight bearing cardio and strength training are both important elements of a cardiovascular exercise routine. Weight-bearing cardio exercises, like playing tennis and dancing, not only strengthen your heart and muscles, but also improve bone health, which is especially important for older adults. Strength training is linked to a decreased risk of disease, longer life expectancy and overall well-being. If you plan to add in strength training exercises to your routine, be sure to seek professional help, especially if you are a beginner. A personal trainer can show you effective exercises and proper form to help prevent injury.

Swimming is a low impact cardiovascular exercise that is great for individuals with joint pain and osteoporosis. Water aerobic exercises is also a safe option that allows you to reap the same benefits of other cardiovascular exercises. Group exercises led by an instructor can help keep you safe, accountable and motivated.

What is Intensity?

Cardiovascular exercises can be adapted to meet anyone’s physical ability, but it’s important to consider the frequency and intensity of an exercise before setting a routine. Aerobic or cardiovascular activities elevate the heart rate and strengthen the heart muscles by improving overall cardiorespiratory fitness. Intensity refers to how hard your body is working during a physical activity. As you get stronger, the intensity of a particular exercise can change.  

To reap the health benefits of cardiovascular exercise, moderate to vigorous-intensity activities are recommended. Examples of moderate activities include water aerobics, tennis, biking, and brisk walking. These activities will increase your heart rate and cause you to breathe harder, but you should still be able to talk. Vigorous exercise will force you to work a little harder. Sweating and heavy breathing will occur, and you might find it more difficult to have a conversation. These activities include hiking uphill, swimming laps, heavy yardwork, and running. If you prefer vigorous exercise, the American Heart Association, recommends just 75 minutes of activity per week. Remember, it’s important to consult your doctor before adding in new exercises to your routine or preforming vigorous physical activities.

How Should I Get Started?

It’s never too late to improve your fitness level but having a plan in place can help you stay on track to achieve your goals. If you’re wondering make cardio a part of your life, here are a few suggestions to help you get started:

Know your limits

Before you start any new fitness routine, it’s important to get cleared by your healthcare provider. Scheduling an annual physical examination before trying any new exercises will help keep you safe and avoid injury. This would be a good time to ask if any medications you’re taking, especially for blood pressure and heart disease, will affect your ability to exercise. Ask your doctor to identify any symptoms to watch out for during exercise, such as chest tightness, irregular heart beat or joint pain.

Create a plan

If you have an exercise plan put into place, you’re more likely to see better results and stay motivated longer. When your motivation goes away, self-discipline is more likely to kick in if you have a set routine. As you create your action plan, identify which exercises you will do, the intensity level, the length of the workout, and the frequency. For example, you might start with 30 minutes of water aerobics for three days a week and 30-minute walks for the other two days. After four weeks or so, you may need to reexamine your fitness routine and change the level of intensity or add in weight-bearing exercises.

Get creative

Exercise is not supposed to a daunting task or something we dread to do each day. In fact, it’s important to look at exercise as a way of honoring of our bodies and all they do for us. While walking and swimming are great cardiovascular exercises, another way to stick to your plan is to do activities you love. Playing in the park with your grandkids, dancing, or even doing simple chair exercises while you watch your favorite TV show are great ways to get in some physical activity while also having fun.

Staying Active at The Knolls of Oxford

At The Knolls of Oxford, we offer a variety of ways to add cardiovascular exercises into your daily routine. Regularly scheduled exercise classes and access to local gyms provide residents with multiple opportunities to stay active. To learn more about our offerings or to schedule a tour, please contact us.  

Sunlight exposure is essential for important bodily functions, such as maintaining circadian rhythm and producing vitamin D, which helps our muscular, skeletal and nervous systems work properly. However, too much sunlight can cause short and long-term skin damage such as sunburn, aging spots, wrinkles and even cancer. In fact, skin cancer is the most common cancer in the United States and worldwide, with nearly 1 in 5 Americans diagnosed by the age of 70. As we age it’s important to pay special attention to how our skin changes and understand how to identify abnormal changes.

How Our Skin Changes as we Age

Just as our internal organs age, so does our skin. As we get older its common for our skin to become thinner, lose fat, and no longer look as smooth or firm as it did in our younger years. You might notice your veins becoming more noticeable or that scratches and cuts take longer to heal. According to the National Institute on Aging, here are some of the most common ways our skin changes as we age and what we can do to protect our skin:

Dry Skin and Itching

Many older adults experience dry skin patches as they age. It’s common to develop dry skin from not drinking enough liquids, spending too much time in the sun, living in a dry climate, smoking, feeling stress, or losing sweat and oil glands. However, dry skin can also be caused by various health problems like diabetes and kidney disease. Using moisturizers, taking fewer baths and bathing in warm, not hot water can help resolve these issues.

Bruises

It’s common for older adults to bruise more easily than younger people. Certain medications and illnesses can cause bruising and make the healing time longer. If you notice excessive bruising and do not know the cause, it’s important to contact your healthcare provider.

Wrinkles

As we age, it’s normal for our skin to wrinkle. Wrinkles can develop for a number of reasons including UV rays from the sun, diminished skin elasticity, and certain habits such as overexposure to the sun and smoking.

Age Spots and Skin Tags

Age spots, or flat brown spots caused by sun exposure, commonly show up on the face, hands, arms, back and feet. Skin tags, which are more common in women, can be found on eyelids, neck, armpit, chest and groin.

Skin Cancer

The main cause of skin cancer is the sun and can also be caused by sunlamps and tanning booths. There are three types of skins cancers including basal cell carcinoma and squamous cell carcinoma, both of which grow slowly and rarely spread to other parts of the body. The third type of skin cancer, melanoma, can spread to other organs. Checking your skin for new growths, bleeding moles, and sores that don’t heal can help you identify signs of cancer and allow you to seek treatment sooner.

Tips for Healthy Skin

While too much sun can be damaging to our skin and negatively impact our health, some sun can be good for you! As you continue to enjoy the summer weather and do more activities outside, there are a few ways you can protect your skin:

• Limit time in the sun. During the summer months, it’s important to try and avoid being out in the sun during times where the sun is the strongest, usually between 10 a.m. and 4 p.m. Also keep in mind you can get sunburned even during cloudy and overcast days.
• Wear protective clothing. If you have to be in the sun, you might consider wearing loose, lightweight, long-sleeved shirts and long pants. A hat with a wide brim can protect your neck, ears, eyes and head.
• Use sunscreen. According to AARP, a 2013 study found that daily use of sunscreen significantly slowed skin aging in healthy men and women. In addition to decreasing the risk of developing various types of skin cancer, sunscreen can also prevent wrinkling, coarser skin and age spots.

How to Effectively Use Sunscreen

Using sunscreen isn’t as straightforward as we might think. The overwhelming number of sunscreen options, levels of strength, and different brands can make choosing the right sunscreen feel daunting. However, there are a few tips you can keep in mind the next time you reach for a bottle of sunscreen:

• Pay attention to the SPF. Manufactures can sell sunscreens with SPFs higher than 50, however, many researchers and dermatologists believe that the higher numbers may not make a difference. It’s important to choose a sunscreen that offers broad spectrum protection as it ensures protection against UVA and UVB rays.
• Tanning can put you at risk. If you’re tanning in the sun, even while wearing sunscreen, you aren’t as protected as you might think. Once your skin begins to visibly darken, it’s a sign that UV rays have penetrated deeper into the skin. If you’ll be out in the sun for an extended period of time, it’s important to add hats and big sunglasses to your outfit.
• Pay attention to moisturizers. Daily moisturizers with added SPF is a great option for days you plan on being outdoors, but not sweating. Perspiration can reduce the sun protection from moisturizers, making you more vulnerable to the effects of the sun. It’s important to reapply sunscreen often, especially if you are sweating.
• Apply generously. Dermatologists and researchers both agree that a dab of sunscreen here and there is not enough. In fact, it’s recommended to use two tablespoons of sunscreen to cover your face and body, keeping in mind that this should be reapplied every two to three hours.
• Avoid spray sunscreens. If you’re applying sunscreen to your face, be sure to avoid spray sunscreen as it can irritate the lungs. Sprays are also highly flammable, so be sure to avoid using them if you are grilling, sitting by a fire, or have plans to use fireworks.

As you continue to enjoy outdoor activities this summer, be sure to protect your skin. It’s never too late to start wearing sunscreen and taking other protective measures to ensure skin health.