New Guidelines for Health

keep moving

The Office of Disease Prevention and Health Promotion has updated the physical activity guidelines for all Americans.

Main takeaways include:

  • Adults of all ages should move more and sit less
  • Any moderate to vigorous activity counts (and there are some ideas and planners available – see below)
  • Adults should aim for at least 150 minutes per week of moderate to vigorous exercise
  • All adults should do some kind of strength training at least 2 days per week
  • Any amount of exercise has immediate benefits, including less anxiety, lower blood pressure, better sleep and better insulin response
  • New research shows even more long term benefits for those who exercise, including reducing the risk of 8 types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung).
  • Exercise also reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life.
  • For older adults, physical activity also lowers the risk of falls and injuries from falls.
  • New research also highlights that exercise helps manage chronic conditions: reduces pain from osteoarthrits, slow progression for hypertension and type 2 diabetes, manage symptoms of Parkinsons, dementia, anxiety and depression.

Lots of activities can be counted as exercise, including shoveling snow and playing with children or pets. There are also so many exercises to choose from, to help ward off boredom and increase the chance to socialize with others.

Give yourself the gift of better health this holiday season, and well into the future. You can check out the health.gov planner by clicking on the link below.

Move Your Way link: Want to get more physical activity? Build a weekly plan

Why Balance is Like Flossing

teeth in balance

You’re lying in the dentist’s chair and he or she asks whether you floss regularly. You nod, and avoid their eyes. Because you know they can see, from the plaque on your teeth, that ‘regularly’ is stretching the truth a bit. You own floss, you do use it – especially after eating ribs or corn – but not exactly every day.

So it is with most of our health. We know what we should be doing, but unless someone is holding up a mirror to us, or displaying pounds on a scale, we sometimes gloss over the truth to ourselves.

Balance is in many ways a holistic measure of a person’s health and fitness. So if you exercise regularly, and challenge your muscles and your balance, it will improve. If you have a period of time where you’re just going through the motions, or skipping the difficult exercises, your balance will deteriorate over time.

Like flossing, you really can’t fake it.

The good news is that, unlike flossing, you can take up balance exercises at any point and start to see improvements within a short period of time. How quickly will depend on a number of factors, including your general fitness and how hard you work at it. There is no quick fix: only by doing will your balance improve.

What should I do?

If you’ve been neglecting balance – or never worked specifically on balance before, it’s worth talking to a personal trainer or instructor who can help assess where you are and how best to move forwards. If you like the social element of group exercise classes, look for Tai Chi or beginner’s yoga near you. The instructor will help you form the poses correctly to maximize benefit and minimize risk of injury.

Even if you’re a regular exerciser or sportsperson, it’s worth checking that you’ve not fallen into a rut with your training. Adding balance training into your workout can help avoid injury and overtraining too.

Free ebook on balance

Click the link above to receive a free ebook on balance and how it works in the body.

Free Balance Screening

secret to better balance

This Fall, the Zibrio team will be running free balance events at various locations in the Houston, Tx, area.

If you’ve always wanted to know how to measure your balance, or understand the factors which affect your balance , come along to one of the following locations.

Simply stand on the smart Zibrio scale for 1 minute. You’ll receive your unique balance score – a snapshot of how you’re balancing today – as well as personalized insights into how to improve it.

We look forward to meeting you!

Bayland Community Center: 18 September 2018 @ 9.15am
Tracy Gee Community Center: 19 September 2018 @ 8.30 am
Houstonian Club22 September 2018 @10 am
Trini Mendenhall Community Center26 September 2018 @ 9.00am
Starbucks, Augusta Drive: 9 October 2018 @ 9.30 am
Trotter YMCA, Augusta Drive: 31 October 2018 @ 10.30 am

For further information, contact us, or one of the centers directly.

Why Fall Prevention?

Fall Prevention

What’s the big deal about falling? Everyone falls from time to time, right? But how many people do you know who’ve fallen, had to move into care, and even died as a result? Every 13 seconds an adult over 65 is admitted to the ER after injuring themselves in a fall.

The costs of a bad fall are not just in medical expenses. It’s the loss of independence, which often leads to isolation and depression, that worries many older adults. As a result, some become cautious and give up doing what they love, hoping to stay safe.

Unfortunately, this has the opposite effect.

The single most important way of preventing a fall is to keep active.

A key difference between a stumble and full-on fall is how fast your brain and muscles can react to catch you. That only comes with continued use, and even, with specialised balance training.

Those who take up an exercise class and stick with it report a host of additional benefits: making friends, feeling more energetic and interested in life, happiness at still being able to line dance, or travel at age 89 and beyond.

There are many resources out there to help manage all kinds of balance problems. Your doctor and pharmacist are a good place to start to check your medications. Physical therapy and Tai Chi are especially well documented for improving balance.

We’re living longer, let’s make sure we enjoy those extra years.

Tell me more about balance

 

There is more information from the Center for Disease Control on the cost of falls, and some sensible steps everyone can take to avoid them.

September 22 is  Falls Prevention Awareness Day, the 10th anniversary of the initiative set up by the National Council on Aging. #FPAD18

Title image courtesy of National Senior Games Association

How To Protect Your Vacation And Come Home Injury-Free

protect balance on vacation

The danger that no-one is talking about.

The internet is full of helpful articles warning people of the higher risk of car accidents in the summer months, or of how to protect ourselves from food poisioning while on vacation. A few sites even tackle the dangers in taking up an adventure sport like windsurfing – or even jet skiing – without proper preparation or training.

But there is something fundemental to everything we do – whether on vacation or not – that no-one is talking about. It’s so important yet for most of our lives we go about doing it unconsciously.

But it can still ruin the entire holiday if we neglect it.

The ability to balance, and the risk of falling, are not just issues for the very young or very old.

Aside from frailty, two of the biggest impacts on our balance are from fatigue and lack of attention. When we travel, we have to deal with fatigue: from jet lag to sleeping in unfamiliar surroundings, being too hot or too cold, staying out later, becoming dehydrated, or simply becoming tired by all the sights and sounds of the new location.

When we’re out of our habitual surroundings, there is a lot more for our brains to notice, process and understand. And it doesn’t have to be as difficult as making yourself understood in a foreign language. Navigating an unfamiliar city in your home country also requires more effort from your brain.

All of that is tiring. And when we are tired, not only are our reaction times (to the uneven pavement, for example) slower, but the vigor of our response is also lower, making it more likely that a stumble will result in a fall all the way to the ground.

At home, in familiar surroundings, we can pay more attention to where we walk, how fast we turn around, and thereby mitigate the risk of a fall on days when we feel weak or tired. But on vacation, the chances are that, even while tired, we need to use our attention to help us find our way in the new location, to understand that different accent, to absorb the new sights and sounds. We don’t want to miss out. And so we are doubly vulnerable.

Help protect your vacation and come home injury free:

  • Plan for time to catch up on sleep while away
  • If you’re crossing time zones, remember it takes about a day to normalize for every hour of time zone
  • Give your fitness a boost by exercising before you go away, and plan to keep doing something while away – walking, using the hotel gym
  • If you take medications, try not to start a new one just before going away. And make sure you take them in your hand luggage as changing the dose either up or down can impact your balance (not to mention your health!)

Think You Don’t Lie To Your Doctor?

When was the last time you had a really truthful conversation with your doctor? Yes, all the glasses of alcohol, the frequency you really eat healthy foods like vegetables, the number of times you’ve tripped or stumbled.

A smattering of surveys over the last ten years or so reveal a consistent picture: over a quarter of patients say they sometimes lie or omit telling the truth to their doctor.

Sometimes the reasons are because the patient feels embarrassed or doesn’t want to be judged for poor health choices. Sometimes people feel rushed, forget or think that the problem isn’t something that the doctor can help with.

Falling is a case in point. People fall at every age: trip over the cat, a crack in the curb while out running, but falls increase alarmingly over 65, with the chance of injury high on the list.

95% of hip fractures are caused by falling

A stumble can be a warning that should be heeded and yet when asked at their annual check up about falls (Medicare requires doctors to ask all patients over 65 about falls and fall risk), many fail to mention one.

Sometimes that’s because it resulted in no great pain or injury and has been forgotten about. Sometimes because it can feel like such an ‘old’ or frail thing to have done and people are afraid of being labelled, or losing their independence. But we should be making note of falls and stumbles so that when the doctor asks, we can answer honestly.

20% of falls end in serious injury or brain trauma

Falling isn’t about being old, but it is sometimes a warning that a bigger fall could be on the way.

Typical interventions can include physical therapy to strengthen muscle weakness or improve flexibility, referral for an eye exam or a number of other actions that won’t leave the patient labelled as old. A fall doesn’t mean you have to use a walking aid, but keeping quiet about it might.

Take the chance to also discuss over the counter medicines and supplements you might be taking and ask your doctor to review your medications. Be an empowered patient and help your doctor keep you healthy and independent. And maybe tie a bell to the cat.

5 Easy Balance Hacks You Can Do in Secret

balanced chick

How good is your balance today? It’s hard to measure without professional help, but you can still take action. Here are 5 simple balance exercises you can do without the need to put on your active wear or make a fuss.

As with any exercise, don’t attempt if you don’t feel confident, and check with your doctor first if you have any doubts.

  1. Brush your teeth. It takes 2 minutes, and you’re standing in front of a counter or sink that you can use for support. Use this wasted time to practise standing on one leg. Hold onto the counter and raise one leg off the floor. Hold for up to one minute. If you have to put your foot down to feel secure, that’s ok, just rebalance and then raise it again until the minute is up. Then repeat with the other leg.
  2. In the grocery check out line: stop checking Facebook on your phone, stand close to the shopping cart, using the handle for support if necessary. You can do the one legged balance again, or this time rise up onto your toes slowly and then lower back down again. No one else will notice (unless they’ve read this blog too).
  3. Waiting to meet someone? Don’t take that comfy chair, choose to stand instead. Put your feet hip width apart and stand tall, distributing your weight evenly on both feet. How still can you stand before you need to move?
  4. Waiting for coffee to brew? Or water to boil? Or the microwave? Try a tandem stance. You may want to hold onto the counter to start with. Put the heel of one foot directly in front of the toes of the other (as if you’re walking on an narrow beam). Look straight ahead and hold for one minute. Repeat with the other foot in front.
  5. Watching TV? In the commercial break, stand up and sit back down again 10 times. If you’re bingewatching on Netflix, you can do this at the start or end of each episode.

What do you think? Have you tried these or other balance exercises? Which ones are hard for you, which ones do you like? And can you feel a difference in your balance afterwards?

Resilience: The Enduring Philosophy of Thriving Older Adults

As the US population continues to grow, so does the aging population. The number of Americans aged 65 and older is projected to double from 46 million to more than 98 million by 20601. Staying healthy, active and productive are admirable goals for our nation’s older adults. However, society’s traditional view of “old age” has not always kept up with the reality of being old in America. Many older adults and others in society buy into the old myths of fragility, feebleness, forgetfulness, and senility2. Therefore, many are treated by healthcare providers as such and may and/or have been pigeonholed to those stereotypes. Physical therapists are in one of the best roles to dramatically change this practice and improve the aging populations health status and function. The goal in this article is to help the physical therapist incorporate the concept of resilience into the rehab process.

Resilience: The Game Changer

Resilience is described as the ability to achieve, retain, or regain a level of physical or emotional health after illness or loss3. There are multiple interventions as listed below that physical therapists can perform in clinic to help their older adult clients learn resiliency skills. Additionally, older adults can achieve greater outcomes in physical therapy as a result of learning these skills. This provides another avenue in which a physical therapist can be more effective.

Physical therapists can provide a quick written guide (pamphlet in their waiting room or as a parting gift provided at their first appointment) to their older adult population on local community and/or outreach groups that are specific to certain conditions or just for general social interaction. There a multitude of different national organizations in the government and NGO’s involved in improving the nation’s older adults.
For example: National Coalition on Aging created an Aging Mastery Program with reading materials and access to classes that are led by expert speakers who help participants gain the skills and tools they need to manage their health, remain economically secure, and contribute actively in society.

Education is key with the older population.

It is necessary to take time (even a whole PT session) to go over concept points on resilience and use client centered language that makes the client feel heard. Furthermore, it might be helpful to ask the client to bring in important family members that either help in their care or are essential to their social identity.
Physical therapy clinics can and sometimes do provide info-seminars. These seminars can bring together older adults with similar and/or different conditions in order to promote camaraderie and dissemination of knowledge.
Open floor clinics are sometimes a great setting for older adults to come in and use their session as a way to socialize with others with similar changes to their lifestyle. Many times this gives that older adult a glimpse into the future success they will incur with continuing their PT program.

It is not a form of defeat for a physical therapist to refer individuals who display symptoms of severe depression and or other mental health disorders to an appropriate mental health professional

Physical therapists who are owners of a brick and mortar clinic can provide fun and interesting group classes that target at risk older adults (dance, yoga, stretching, etc). Making it more of a recreational activity can boost self esteem and create a meaningful experience.

During the session focused activities to enhance happiness, with the conclusion that doing so can improve resilience. This can be done by creating positive goals (written in clinic or in a daily journal) related to previous activities that have made the client optimistic about the future or happy in the present.

Other effective interventions may emphasize the strengths of older adults, including the ability to establish and maintain social connections, willingness to help others, and desire to engage in the community. For example having a retired family law practitioner who just underwent a knee replacement to help get back to standing for hours on end in order to provide pro bono work for at risk youth3.

In conclusion:

Clinicians must educate older adults about topic of resilience and the importance of physical activity in any form. It empowers older adults to play a more informed, active role in their own health. Clinicians can correct misconceptions that illness and disabilities are caused by activity or necessitate inactivity.

References:

http://www.apa.org/pi/aging/resources/guides/older.aspx
http://transgenerational.org/aging/myths-of-aging.htm
MacLeod S et al. (2016). The impact of resilience among older adults. Geriatric Nursing, 37, 4, 266-72.

5 Things You Didn’t Know About Diabetes & Fall Risk

glucose

If you’re one of the 422 million people who live with diabetes, you already know how much damage unused glucose in your blood can do to cell membranes, nerves and organs.

What you may not know is how diabetes can affect your balance and put you at a higher risk of falling.

Muscle Weakness:

In a study published in Diabetes Care in the UK, MRI scans revealed pockets of fat hiding inside  muscle tissue, making them able to exert less force than the outward muscle size would suggest. The effects can be seen in balance tests and gait analysis, where the muscles of the legs and hips are stiffer and weaker, making negotiating stairs and other obstacles more difficult.

This can become a negative spiral, as greater effort needed to move around makes people do less, resulting in further muscle weakening, and an even higher fall risk. Finding an activity you can safely enjoy, and ensuring it contains exercises to strengthen muscles, is one way to combat this problem.

Nerve Damage:

Neuropathy effects around 70% of diabetic patients, causing numbness, tingling and pain, especially in the extremities of the hands and feet. This lack of sensory feedback is a significant reason why patients struggle to be active, and can make tripping over objects like stairs or curbs more likely. Paying attention, and gait training, can help lower some of the risks.

Hypoglycemia:

For patients who are learning to manage insulin doses, or who don’t eat at regular intervals, low blood sugar also poses a problem, resulting in weakness, dizziness, and trouble with vision. Have a plan for what to do if this effects you, speak to your doctor about the best way to manage these fluctuations.

Eyesight:

In addition to the risk of damage to the optic nerve, it’s important to see an optometrist regularly as diabetes puts you at a higher risk of glaucoma and cataracts. We rely on sight for a huge amount of sensory information and when it deteriorates, typically our balance does too. Managing any eye conditions with corrective lenses where appropriate is a vital part of keeping on your feet.

Drug Interractions:

Many people with diabetes also have to contend with other medical issues, from cholesterol to high blood pressure. A simple rule of thumb is that the more medications you take, the higher your risk of falling. Increasing information is available to help you and your doctor work out which combinations can minimize the risk.

 

 

The information contained on this site is general in nature and is not meant to substitute for the advice provided by your own physician or other medical professional. None of the statements on this site are a recommendation as to how to treat any particular disease or health-related condition. If you suspect you have a disease or health-related condition of any kind, you should contact your health care professional immediately. Please consult with a healthcare professional before starting any diet, exercise, supplementation or medication program.

4 Reasons to Take a Forest Bath This Month

You don’t even have to take your clothes off: forest bathing isn’t about getting wet.  June is National Great Outdoors Month, but we’re not talking about enforced route marches up bear-infested mountain trails. Just being in some green space near you can deliver significant health benefits.

A public health program begun in Japan in 1982 prescribed Shinrin-yoku, or forest bathing as a preventative health tool. The idea is to simply spend time amongst trees, or similar natural surroundings, without striving to achieve anything, count steps or monitor your heart rate. Just be.

The results, from studies carried out in Japan, the Netherlands and Australia, are clear.

Lower Blood Pressure

A 2016 study showed that spending at least 30 minutes a week reduced participants’ blood pressure by 7% in the first month. Other studies report similar reductions and the more frequent these doses of nature, the greater the benefits.

Reduce Depression

The same study showed depression rates reduced by 9%, after just 30 minute exposure per week, and a study from the Netherlands in 2005 showed people felt healthier when they lived in an area with substantial green space near to them.

Lower Stress Levels

Numerous studies have shown that spending time in green space – whether exercising outdoors, gardening, or socialising, all have benefits in lowering stress. This is where the Japanese idea of simply being, noticing what is around you, listening to birds and other natural sounds reduce stress by relaxed focus, rather than our habitual method of hurrying to our destination without paying attention.

Improved Fitness

Now, if you only sit on a bench in the park, your fitness won’t improve greatly. But getting to green space often involves more walking than usual, and there are often other opportunities to exercise while you’re there: Tai Chi classes are often held outdoors in good weather, why not give it a try? A walk in the park can also be a good excuse to catch up with a friend, giving your mood an extra boost.

So take advantage of bright summer days and come into the natural light, breathe some fresh air. After all, our oxygen comes from those trees, it’s bound to be freshest closest to the source.