The Importance of Exercise

It’s already February 3rd, but it’s not too late for New Year’s resolutions! Actually, as the lines for treadmills start to wane and people lose their resolve, now is a great time to start that exercise regimen you have been thinking about for a while. Seniors should pay special attention to this, for more and more, it is becoming clear that things such as senior independence, health, and mobility can be seen as a direct result of exercise.

Recently, in the Boston Globe, in an article titled “For Elders, Fitness Can’t be Beat,” Kay Lazar wrote “Dr. Jonathan Bean, an associate professor at Harvard Medical School and a researcher at Spaulding Rehabilitation Network, is tracking about 350 older adults, including [Dolores] Selenkow, and has found that building core -- also known as abdomen -- strength, and leg speed are vital to keeping elders active and independent.” This research matches that of many other experts on senior health. Many injuries in seniors can be tracked to falls, and these falls can be directly traced to a lack of balance or a lack of muscle mass. Additionally, a lack of mobility reduces independence for self-evident reasons. When somebody cannot walk for longer than five minutes, it becomes infinitely more difficult to socialize and to take care of yourself. Therefore, if you are a senior – or know a senior – who wants to maintain independence, it is essential that you follow Dr. Bean’s advice and build core strength and leg speed.

Lazar continues, in her article, “Another study, the largest and longest-running trial of its kind, found that regular physical activity in older adults measurably reduced mobility problems.” Optimally, you want to exercise for 30 minutes, five times a week. If this is too much at first, that is fine. Experts urge to go at your own pace and try to build up to that number. It is important to rest and not push yourself. Walking is one way to exercise. If you are looking for alternate ways, or you just got bombarded by snow in the Northeast, here are some videos a simple search on youtube.com brings up: https://www.youtube.com/results?search_query=elderly+exercises. Youtube.com is a great resource, as you can tailor exercise videos for things such as balance, core, or cardio. Another resource that may be helpful is your local senior center and ask them to see if they offer fitness classes, walking clubs, or other services. If you need help locating a local center, you can look in the phone book, or you can locate it at the National Institute of Senior Centers web site: http://www.ncoa.org/national-institute-of-senior-centers/. You may also call them at 571-527-3900. Again, there are many resources out there for you. The most important thing to do is to start exercising. The health benefits of exercise are endless, and they will help anyone maintain mobility, strength, and – most importantly – independence. If you have any questions for us, do not hesitate to email or call.

Heat Safety: Recognizing an Emergency

According to the CDC, heat waves are the most dangerous and lethal weather phenomenon. For the elderly, summer heat can pose a serious risk. Elderly people are more prone to heat related stress because their bodies are less capable of adjusting to temperature changes. This is compounded by prescription medication and chronic illnesses, which can also impact the way their bodies react to heat.

So, what exactly is a heat wave? A heat wave is defined as a prolonged period of unusually hot weather that is outside the expected normal climate pattern. Since weather changes region to region, the definition of a heat wave also varies. For example, in Maine, three days of 90 degree weather with high humidity could be considered a heat wave because summers days are usually around 70 degrees. In Arizona, three days of 90 degree weather would be considered normal. The best way to stay informed of the weather is by checking weather websites, the local television channel, or listening to a radio daily. Knowing when a heat wave is going to hit will help you stay prepared!

In addition to being prepared, knowing the signs and symptoms of heat related stress can be a lifesaver, especially when dealing with the elderly. For a variety of reasons, the elderly can be unaware of the change in temperature, and they are at a high risk for developing a heat related illness. Take time to familiarize yourself with the symptoms and signs of heat related illnesses.

According to the CDC, heat exhaustion is a mild form of heat related stress, and it can develop following long periods of exposure to high temperature and low fluids. Here’s what to look for:

• Heavy sweating
• Muscle cramps
• Tiredness
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Feeling of faintness or fainting
• Pale skin
• Skin may also be cool and moist
• A fast and weak pulse rate
• Fast and shallow breathing

Heat stroke, or hyperthermia, is a very serious medical condition. The body’s temperature increases drastically, the body loses the ability to cool off through sweating, and it can cause death or permanent injury.

Here are the symptoms as indicated by the CDC:

• An extremely high body temperature (above 103°F)
• Red, hot, and dry skin (no sweating)
• Rapid, strong pulse
• Throbbing headache
• Dizziness
• Nausea

If you recognize any of these symptoms in an elderly person, contact a physician immediately. Heat related illnesses are incredibly serious, especially in the high risk elderly population.

Flu Outbreak is Incredibly Dangerous for the Elderly

In Massachusetts, the Mayor of Boston has declared the flu outbreak a public health emergency. According to the release, there have been 700 cases of the flu since October. This is ten times the number of individuals diagnosed with the flu at this time last year. Sadly, the release goes on to say that all four of the individuals who have passed away because of the flu were elderly.

For the elderly population, the flu is incredibly dangerous. Often times, senior communities and elder care facilities will have to quarantine their residents during an outbreak. The reason the flu is so dangerous is because they are at a much higher risk for flu related complications. Anyone over 65 is considered in the high risk category because the immune system weakens with age. Additionally, individuals with chronic illnesses are also considered to be at a higher risk for complications. Many elderly individuals are also dealing with chronic illnesses, so this puts many of them at an incredibly high risk. When these high risk individuals develop the flu, it can result in serious complications such as:

 - Pneumonia
- Bronchitis
- Respiratory infections
- Respiratory failure
- Death

The best defense against the flu is the vaccine. Encourage anyone you know who is over 65 to get the vaccine. Additionally, early recognition of flu symptoms in any elderly loved ones is one of the best ways to prevent complications. If your elderly loved one starts complaining of the following symptoms, they may be developing the flu.

 - Fever
- Chills
- Fatigue
- Loss of appetite
- Muscle aches
- Sore throat

If your elderly loved one starts experiencing these symptoms, contact their doctor immediately. Aside from complications from the flu, colds in general can cause dehydration. Be sure to keep your elderly loved one hydrated with drinks and nutritious soups.

If you are a caregiver or interact with any elderly on a regular basis, be sure to follow several precautions to keep yourself and your loved ones safe from the flu.

- Wash your hands regularly and thoroughly
- Keep your hands away from your face, especially your eyes, nose and mouth
- Cover your moth when coughing
- Avoid any friends who may be suffering from the flu

If you want more information about the flu, take a look at the CDC’s website dedicated to the Seasonal Flu: http://www.cdc.gov/flu/