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Exercise Rejuvinates Tissue; Stops Aging

Research conducted on seniors in Canada shows that weight training can actually reverse aging in the muscle tissue of healthy senior citizens. The study, co-led by Dr. Mark Tarnopolsky of McMaster University Medical Centre in Hamilton, Ont., took 25 healthy seniors over age 65 and put them on a weight lifting program of two hours a week for six months.

They then compared their tissue samples to a similar analysis taken from younger healthy men and women in their 20s who did the same exercises: Before exercise training, the older adults were 59 per cent weaker than the younger adults.

After the training the strength of the older adults improved by about 50 per cent, so that they were only 38 per cent weaker than the young adults. “After training, they were halfway back to the strength of a young person,” reports Tarnopolsky.

No need to buy expensive weight training equipment. A few small dumb bells and you’re on your way.

If you have not lifted any weights in a long time then follow these simple instructions.

• Start Slow With a Few Repetitions
• Use Light Weights For The Upper Body (5-10 Pounds to Start With)
• Rather Than Squats Get Some Ankle Weights, Sit and Lift
• Just 10 minutes About Two or Three Times A Week

This is not a one shot deal. Make a commitment of 20-30 minutes and you will see a difference in a short time. Stay committed and you will be able to do things you have not done in a while. Some of the benefits you will see will be an ease in performing day-to-day tasks, preventing broken and soft bones, improved walking strength, better sleep, sense of overall well being.

 

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Falls account for more than half of all injuries, and are the leading cause of injuries that result in a fatality. The largest proportion of these falls occur at home, and in many cases, involve stairs.
To help seniors maintain their independence by staying safe, we offer these tips to reduce the risk of falls on stairs:

• Avoid visually distracting patterns that can make it difficult to distinguish one step from another. If the edges of the stairs can’t be seen clearly, mark them by painting a permanent stripe on the edge in a contrasting colour.
  
• Improve the lighting on steps and stairs. Consider installing low-intensity night lighting, as well as a light switch at both the bottom and top of the stairs.
  
• For steps with short treads or a high rise, keep any coverings thin and tightly affixed to maximize the tread space. If you’re renovating or building new stairs, try to allow for ample tread space and a gentle rise, and always make sure all the steps are of a uniform size and height.
  
• For winding or curved stairs, be sure to provide a handrail on both sides, especially where the stairway includes combinations of rectangular and tapered steps.
  
• If the stair treads are slippery or in poor condition, repair or replace the surfaces with a slip-resistant, rough finish, and make sure the tread coverings are fastened securely.
  
• Never place any loose rugs on the steps, or at the top or bottom of the stairway.
• Position handrails at about adult elbow height, and extend them the full length of the stairs without a break. Ensure the handrails have a tactile indicator that warns users when a stair is coming to an end, and make sure that they’re easy to see, even in low light or at night.
  
• Don’t place any objects on the steps, and make sure that any objects on the landings don’t obstruct or distract.
  
• Lastly, always be cautious, deliberate and not rushed when taking the stairs. Hold on to the handrails, switch on stair lights, be extra cautious with winding or curved stairs, wear footwear that fits properly and has a non-slip sole, and – most importantly – always take your time, especially when using an unfamiliar stairway.

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There are daily reports of seniors living at home by themselves who have been taken advantage of or have had serious preventable accidents. Seniors are at higher risk of having accidents at home alone with no way to reach help.

Here are some measures you can take to help increase the safety and security for the seniors in your family.
The Most Dangerous Rooms are the Bathroom and Kitchen

The bathroom is where the chance for slips and falls are the greatest.

The kitchen is where the chance of fire, burns and cuts are the greatest.

Bathroom Safety and Security

Properly install handrails at the tub and/or shower. This will give seniors something to firmly grip while getting in and out.

Make sure there are anti-slip mats on the floors both in the bathing areas and just outside on the floor. This will decrease the risk of slipping and falling.

Installing handrails near the stool area to assist them can be of a great safety help as well.

Kitchen Safety and Security

• Monitor their cooking activities for kitchen safety techniques,
• Insure they are not wearing loose clothing while cooking
• Using knives safely and properly
• Cleaning and stopping the bleeding of cuts
• Are there working fire extinguishers in the kitchen?
• Are timers loud enough for the hearing-impaired seniors?

Safety from Intruders

No one likes the thought of an intruder breaking into their home. The thought of someone entering our parents or other family seniors homes is especially frustrating.

Have a home security system installed, insure the system is capable of panic and/or medical alerts.

With this in mind consider having easily accessible panic or medical buttons around the seniors house. Better yet get a wireless remote that they can wear like a necklace. This type is extremely useful, once they get used to wearing it they then have the ability to use it whenever they need it. To quote an old cliché, “Ive fallen and can’t get up”.

The remote can also be used to notify the legal authorities should they feel an intruder is attempting to enter the home.

Designate a “safe area” where your senior/s can hide in the event an intruder breaks in?

Home Security alarm systems are a big help, but there are also other things you can do to help ensure your senior is safe at home.

Stop by for a short visit on a regular basis and to monitor and check on your senior.

If your senior is going to be alone for several days, check with your alarm company about the possibility of having a “watch zone” activated as part of the alarm system.

Watch Zone – Typically a motion detector. This zone will monitor for activity and if no activity is seen for a specified amount of time a signal will be sent to the alarm company monitoring station.

Should an emergency arise and you cannot get there quickly, arrange with a neighbor who can. Make sure your senior has the contact information for this neighbor as well.

With a little planning and implementing the suggested measures you can be assured that your seniors can continue to live alone trouble free for several years.

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About This Author
Kristi Hale is the Office Manager of Eagle Systems Inc. a full service Home Security System provider for the front range area of Colorado. Visit Eagle Systems website for more home security tips.Copyright, All Rights Reserved. Reprints acceptable ONLY if the entire article remains the same, including this author resource box!

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