Date: Fri 02-Oct-1998

Publication: Bee

Author: JAN

Quick Words:

health-library-exercise-senior

Full Text:

Staying Healthy At Any Age

(with cut)

About 30 area seniors took part in an exercise program September 22 as part of

a "Healthy at Any Age" Lunch & Learn program at the Cyrenius H. Booth Library.

Lunch & Learn, a series of educational lectures presented free of charge to

the community, is sponsored by Ashlar of Newtown and the library.

The series is designed to bring residents the latest information about health

care decisions, living well, and how one's lifestyle can make a difference.

All area seniors are invited to attend.

Tuesday's program, "Staying Fit Through the Fall and Winter Months" provided

examples of simple exercises for seniors in which they participated.

Alicia Bucello, an occupational therapist, and Laura Hasbon, a registered

physical therapist, of NovaCare presented strategies for staying fit and

active throughout the fall and winter indoor months.

NovaCare provides physical, occupational and speech therapies to Ashlar of

Newtown.

Ms Bucello stressed the importance of exercise, such as walking and general

exercise. When asked what are some benefits of exercise, members of the

audience offered several ideas, such as lowered blood sugar, cholesterol and

blood pressure and better circulation.

Ms Bucello also stressed the importance of exercise for range of motion. She

said more exercise is beneficial for swollen limbs.

She also noted the importance of wearing appropriate footwear when walking.

"You should wear something with support, such as a walking shoe," she advised.

Sneakers, even those used for running, do not provide the proper support for

walking, she said.

Ms Hasbon said people having knee problems should wear a cushioned shoe when

walking.

Any exercise should begin with warming up exercises, the therapists stressed.

Following exercise, cool down was recommended to reduce the heart rate slowly.

The therapists recommended that people sit down after exercising and do deep

breathing exercises to cool down slowly.

Following more active exercises, participants were directed to close their

eyes and imagine themselves in a nice place while doing cooling down

exercises.

"When doing heavy lifting, use your whole body, not just your arms," Ms

Bucello said. She also cautioned against doing extended reaching, which is

also bad for the back.

"The back is very prone to injury," she said.

Ms Hasbon said if you use just your arms when lifting all the stress will go

to your back.

"Bend and use your leg muscles. The back is not as strong as your leg

muscles," she said.

The therapists suggested exercising with a group because it is more fun and

encourages a full exercise program since others are watching what you do.

The therapists emphasized that exercise reduces stress and improves life in

many ways.

Handouts were provided for exercises for elbows, shoulders, hips, knees and

ankles, and to improve gait and circulation.

Dos And Don'ts

Some do's and don'ts for elbows and shoulders were:

For elbows: Do massage elbows with lotion after every bath or shower; use ice

pack for swollen elbow joints as a first line of defense; keep elbows unlocked

during arm exercises; and use the entire arm to lift heavier objects. Don't

sleep on your stomach with arms under you or lift heavy objects using only

your forearms and elbow joints.

For shoulders: Do stand tall and erect so your shoulders will naturally roll

backwards; sit straight up when sitting on a chair or sofa; keep shoulders

warm and agile by gently swinging your arms several times each day; and

exercise slowly and carefully if you have a limited range of motion. Don't

continue to exercise if pain is present; don't go beyond a comfortable range

of motion; don't slump shoulders -- this can create neck problems -- or try to

lift or fetch heavy objects above your head. Use a stool or wait for

assistance.

The therapists recommended that the seniors exercise a minimum of three times

a week for 20 minutes.

Further Reading

Anyone unable to attend the program who would like a copy of handouts of

articles and exercise directions should contact Hilda DeLucia, community

resources manager of Ashlar of Newtown, at 426-5847.

Books related to Tuesday's program that are available at the library include

Walk Yourself Well: Eliminate Back, Neck, Shoulder, Knee, Hip and Other

Structural Pain Forever -- Without Surgery or Drugs by Sherry Brourman with

Randy Rodman; Reversing Human Aging by Michael Fossel, PhD, MD; and The

American Geriatrics Society's Complete Guide to Aging & Health by Mark E.

Williams, MD.

Videos include Angela Lansbury's Positive Moves: A Personal Plan for Fitness

and Well-Being at Any Age; Fitness and Wellness for the Senior Citizen;

Lilias! Alive With Yoga; and Swing Into Shape.

Other Lunch & Learn topics planned for this year will address issues such as

caring for an elderly spouse, yoga and eating healthy during the holidays.

The next program in the series, "Caring for One's Self While Caring for a

Loved One" by Kendall B. Smith, PhD, will be held October 20 from noon to 2 pm

at the library on Main Street. The speaker's presentation will be from 12:30

to 1:30 pm. A complimentary lunch is provided. Pre-registration with Ms

DeLucia is required at 426-5847.