Tag Archives: exercise

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Very important muscles to exercise as we age are the upper back muscles to prevent that hunched over look where the chest muscles are too tight and the upper back muscles are weak.  Exercises that don't use any equipment to work the upper back aren't thick on the ground, however there are a couple.  If you can't safely get up and down from the floor (which this exercise requires) then please comment and I will post another exercise that you can do.

The (snazzily named) Y-T-I raises target the muscles of your upper back that stabilize your shoulder blades  and strengthen your shoulder muscles.

Y Raise

  1. Lie facedown on the floor with your arms resting on the floor above your head, completely straight and at a 30-degree angle to your body, so your body forms a Y shape.
  2. Your palms should be facing each other so that the thumbs point up (as if you were doing an ok sign!)
  3. Raise your arms as high as you comfortably can, concentrate on your upper back doing this work and not your arms.

 T Raise

  1. Still lying facedown move your arms so that they're out to your sides—perpendicular to your body.
  2. Your thumbs should be still pointing upwards with palms now facing forwards.
  3. Raise your arms as high as you comfortably can, concentrate on your upper back doing this work and not your arms.

I Raise

  1. Still lying facedown move your arms so that your body forms a straight line from your feet to your fingertips.
  2. Like with the Y your palms should be facing each other  with your thumbs pointing up.
  3. Raise your arms as high as you comfortably can,  concentrate on your upper back doing this work and not your arms.

Do 10 reps of each Y, T and I  (immediately after one another) and then rest for 1 minute before doing another 10 reps of each exercise.

For a no equipment required lower back and core exercise please see the following article I wrote which details both Bird Dog (great name!) and the plank.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them

If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

 

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COPD is Chronic Obstructive Pulmonary Disease and is a combination of chronic bronchitis and emphysema. People with COPD find it difficult to breath.  It is predicted to become third leading cause of death by 2030 and is not curable.

Both cardiovascular and weight-bearing exercises are to be encouraged for those with COPD with benefits such as

  • increased cardiovascular function
  • decrease in breathlessness
  • increased muscular strength
  • improved posture

The aim of the physical activity undertaken should be to improve the  COPD sufferers quality of life. It has been shown that those with COPD who do participate in regular physical activity have a lower risk of being admitted to hospital with associated problems.

For more information about COPD and exercise

British Lung Foundation

The COPD Foundation - Exercise for someone with COPD

NHS - COPD

World Chronic Pulmonary Disease Day - WHO media centre

Research into Exercise training in chronic obstructive pulmonary disease

Before starting any new exercise program please check with your doctor and clear any exercise changes with them. Moderate to severe COPD programmes should be done by a pulmonary rehabilitation team.

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The following is an excerpt from the article Japan promotes seniors' healthy living with incentives to exercise, interact socially
 

"In Tokyo's Suginami ward, where Doi lives, authorities award points in the form of stickers to seniors who participate in government-approved activities ranging from picking up litter, to attending health and sporting events, to cultural activities. Each point has a value of 50 yen (64 cents) and can be exchanged for grocery coupons. The Suginami local government has allocated 80 million yen for the project this year, according to its website."

Financial incentiveIn the current economic climate I can't see our government offering financial incentives to exercise but I was wondering if you thought this was a good idea or not? Is a financial incentive something that would encourage you to do some/more exercise?
If the government provided a half hour of stretching and breathing exercises broadcast nationally on the radio daily (as Japan does) would this be something you would participate in?

Love to know your thoughts.

Image courtesy of -Marcus- / FreeDigitalPhotos.net

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You may have noticed I haven't posted recently. I have two young children and it has been their summer holidays but all good things come to an end and they have started school and I am itching to get back to work.

However whilst I have been quiet on the blog post front my brain has been churning with new ideas that I want to try out and articles I want to write. The most prominent being a course I want to run. The course would be an hour a week and consist of an exercise class mixed with theory about exercise/healthy eating etc. It would be a 10 week course aimed at beginnners who want to start exercising and healthy eating but aren't sure where to start! If this would interest you let me know, plus any questions you would like answered on the course.  There will be a discount for the first course.

Until I am able to put fingers to keyboard for a blog post here is some research in the news recently which I thought might be of interest.

Article in the Lancet about physical inactivity is the fourth leading cause of death in the world.  

Age UK Exercise Survey by ICM Research shows 56% of older people say they are doing less than the Government guidelines of the recommended weekly amount of physical exercise and 13% say they are doing none at all. 

Yoga can help stroke patients recover balance

Over 50s open up about size, diet and exercise

Women who exercise moderately may be less likely than their inactive peers to develop breast cancer after menopause

Very elderly and frail can see benefits from exercise after just 3 months

Exercising in midlife protects heart, says research

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

Helen Rothwell runs Whole Life Fitness which is a personal training company which specialises in the over 60s. For more information please visit www.wholelifefitness.co.uk or call 01252313578.

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This week has been National Diabetes Week. There are two forms of diabetes, type I is when the body is not able to produce insulin. Type II is where the body does not produce enough insulin to maintain a normal blood glucose level, or when the body is unable to effectively use the insulin that is being produced. The body needs insulin to move the glucose (a form of sugar) into the cells of your body to be used as energy. If there is no/not enough insulin available then the glucose builds up in your blood which is dangerous. ...continue reading

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Today is World Health Day!

The topic of World Health Day in 2012 is Ageing and health with the theme "Good health adds life to years". Staying healthy amidst the busy lives we lead these days is becoming a bigger challenge for all of us, whatever our age, however as we age engaging in regular physical exercise will enable us to continue performing everyday tasks with ease. In addition to physical exercise both good food choices and mental wellbeing are important in the quest to remain healthy. ...continue reading

So how many of you have heard of the 7 Ps?

Proper Planning and Preparation Prevents Piss* Poor Performance

Well this thought popped into my head yesterday as I entered the gym and realised I hadn't planned what I wanted to do and how I was going to achieve it. I dithered over the running machine before deciding I wasn't wearing the correct clothing. I then hovered over the weights before remembering I had done resistance the day before. Finally I settled on the cross trainer and spent 2-3 minutes trying to decide on the programme. So of the 45 minutes I had in the gym I had already spent 10 minutes trying to work out what I was going to do. What a waste of my precious gym time.

For some people time is not an issue but that doesn't mean you shouldn't spend 5 minutes planning what you are going to do in your session. When you are exercising you want to be focused on the task not wondering what you will be doing next. Whilst planning ask yourself how this is going to help you achieve your goals, whether that is walking 3K or running 10K  (see SMART goals on help how to set goals).

In addition to planning on what you are going to do plan when you are going to do the session. You are more likely to stick to an exercise routine if you plan ahead and write it down in your diary. Your health should be a priority and worthy of scheduling.

Make the time you exercise count.

Would love to hear how you plan and then stick to your exercise routine.

*apologies for the swearing.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

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Firstly apologies I didn't blog in December, life got a little busy. I hope you all had a great time at Christmas.

Secondly Happy New Year 2012, I wish you much love, happiness and laughter. I hope if you made some new years resolutions you made them S.M.A.R.T

Thirdly isn't New Year a rubbish time to make resolutions pertaining to food and exercise? It's cold and wet outside!  Therefore today I am going to discuss how to keep those new years resolutions of eating healthily and moving more. ...continue reading