topic Re: Need movement suggestions please (exercise) in Wellness

Need movement suggestions please (exercise)

Helen Bach — Tue, 07 Mar 2017 22:11:59 GMT

Hi, older lady w MS here. Sometimes I can walk like the rest of you and I can go about 2 miles.

Other times, I can't walk (or drive) at all and end up lifting little pink dumbbell weights in bed. Swimming is out because it makes me HUNGRY.

Any ideas how I can get heart rate up and weight down, I'd love to hear advice please

Re: Need movement suggestions please (exercise)

sidsmom — Tue, 07 Mar 2017 22:31:16 GMT

This is something free, no equipment, small footprint and

more importantly, everyone...especially the elderly...

needs to be able to do:

Get down to & get up from the floor.

Do this down/up 20 times...and it gets your heart rate going.

Plus it's important to learn in case one falls.

....and it's free, to boot!

Here are two videos explaining.

They are whimsical & take a minute/2 to get to the explanation,

but it's so simple, but so important for Elderly Care Management.

https://youtu.be/VU2a8MS_fqE

https://youtu.be/oOrrq4nkwEA

Re: Need movement suggestions please (exercise)

GSPgirl — Tue, 07 Mar 2017 22:41:48 GMT

@Helen Bach wrote:
Hi, older lady w MS here. Sometimes I can walk like the rest of you and I can go about 2 miles.
Other times, I can't walk (or drive) at all and end up lifting little pink dumbbell weights in bed. Swimming is out because it makes me HUNGRY.
Any ideas how I can get heart rate up and weight down, I'd love to hear advice please

I'm sorry, but what's wrong with being hungry after swimming? I cannot do regular exercising like walking or the elliptical because of a hip injury. I can, however, do water aerobics. I take an orange or banana to eat while I am dressing after my workout. I work out with women who have all sorts of issues. Get back into the pool and have your fruit waiting for you in the dressing room. You can do this! I work out with women in their 80's and one in her 90's.

Re: Need movement suggestions please (exercise)

Q4u — Tue, 07 Mar 2017 22:43:34 GMT

Sidsmom's suggestion is excellent and one we'd do in Karate for the kids to have fun with.... they had no problem getting up or down (neither did the adults) but by the time they had done ten of them they were breathing hard....

Of course, you can pace it at any rate you wish,...

Re: Need movement suggestions please (exercise)

ChynnaBlue — Tue, 07 Mar 2017 22:57:45 GMT

Have you talked to your doctor about recommendations? If not, you may want to do that. They may have some resources for you.

You may also want to check your local PBS station(s) to see if they offer any exercise programs. One of my PBS stations has two different exercise shows, Classical Stretch and Wai Lana Yoga. Both shows focus on movements and exercises for older women and feature shows on bone strength, flexibility, weight loss, etc.

I remember years ago my local PBS station used to air a program called Sit and Be Fit. The show featured exercises that you could do in a chair, like a dining room or office chair (not a rolling, swiveling office chair). My station here does not air them, but you can check the Sit and Be Fit website to see if your own PBS channel airs Sit and Be Fit. Sit and Be Fit also has a YouTube channel. Here's a link to their YouTube channel and a playlist: https://www.youtube.com/watch?v=NHXGN0GfghQ&list=PLZbo1od70dV6PaTlEM5knoPOzj45hHfPi

Re: Need movement suggestions please (exercise)

sidsmom — Tue, 07 Mar 2017 22:56:46 GMT

@Q4u wrote:
Sidsmom's suggestion is excellent and one we'd do in Karate for the kids to have fun with.... they had no problem getting up or down (neither did the adults) but by the time they had done ten of them they were breathing hard....

Of course, you can pace it at any rate you wish,...

@Q4u

I suggested the Down/Up to my trainer & he's begun to incorporate this within his older client's routines. They dog-cussed him (!) but they have better balance, strength...and more importantly, confidence, within a several weeks. I've started doing them...but with a 25lb sandbag called a 'Turkish Getup'...and yes, I dog-cussed him! Ha.

Very, very versatile...with technique, speed, weight.

"Help me I can get up"...never again!

Re: Need movement suggestions please (exercise)

Helen Bach — Tue, 07 Mar 2017 22:58:05 GMT

sidsmom,

believe it or not, that was hard for me so I am going to do that lots of times every day.

Seems like all the pros at the hospital care about is if you fall, and can you get up by yourself. Which, in November, I did and could not. It's not funny when it happens to you, but I have been laughing at that lady in the commercial for years

Re: Need movement suggestions please (exercise)

noodleann — Tue, 07 Mar 2017 23:00:59 GMT

@Helen Bach wrote:
Hi, older lady w MS here. Sometimes I can walk like the rest of you and I can go about 2 miles.
Other times, I can't walk (or drive) at all and end up lifting little pink dumbbell weights in bed. Swimming is out because it makes me HUNGRY.
Any ideas how I can get heart rate up and weight down, I'd love to hear advice please

I know the feeling Helen, although I cannot manage nearly 2 miles. Great that you can do that much.

I'm taking a strength-building class that warms up with several standing exercises, including two minutes of marching in place. The higher you lift your knees, the greater the exertion. If you're able to stand on your bad days and march in place, you could do bouts of this. I always hold onto a chair because my balance is not great most days.

I've read that it's important for us to keep our hip flexors in shape, but haven't yet looked into that.

Anything that burns calories should help take off weight, as long as your intake is less than what you're burning.

Re: Need movement suggestions please (exercise)

Q4u — Tue, 07 Mar 2017 23:03:41 GMT

@sidsmom wrote:
@Q4u wrote:
Sidsmom's suggestion is excellent and one we'd do in Karate for the kids to have fun with.... they had no problem getting up or down (neither did the adults) but by the time they had done ten of them they were breathing hard....

Of course, you can pace it at any rate you wish,...
@Q4u
I suggested the Down/Up to my trainer & he's begun to incorporate this within his older client's routines. They dog-cussed him (!) but they have better balance, strength...and more importantly, confidence, within a several weeks. I've started doing them...but with a 25lb sandbag called a 'Turkish Getup'...and yes, I dog-cussed him! Ha.

Very, very versatile...with technique, speed, weight.
"Help me I can get up"...never again!

It's really important to maintain balance as we get older. It is something that is lost if not practiced. We also trained and trained others (all ages) in how to fall, doesn't matter how old one is.... falling is so dangerous and when we learn how to roll, how to move in that split second we have to tuck the head, etc, we're better off for it at any age.

Well.... now I know what my dog is doing when she wants something and I'm not responding.... she's cussing me out...

Re: Need movement suggestions please (exercise)

Vivian — Tue, 07 Mar 2017 23:10:44 GMT

Our local YMCA has a class called Building Strength. You can do the whole class sitting if necessary. There are stretches, lifting weights (your choice of size), and flexibility moves. I've seen things similar to this class on PBS. It's called Sit and Be Fit. Senior centers and health clubs have them as well. It could be just what you're looking for.

Re: Need movement suggestions please (exercise)

SilleeMee — Tue, 07 Mar 2017 23:13:15 GMT

@sidsmom, Thanks for sharing those up/down exercises. I wish I could do them but I can't. My problem is that my hands are fixed in a permanent fist position, I can't flatten them out and my wrists don't bend either because they are fixed as well. If I tried these exercises then I would be damaging my knuckles with bruises. I wish I could find a way to modify the exercises so I could do them. When I get down on the floor it is very difficult to get up because I don't have the palms of my hands to use as stabilizers...just knuckles and it hurts a lot.

Re: Need movement suggestions please (exercise)

lolakimono — Tue, 07 Mar 2017 23:40:20 GMT

@Helen Bach

From her site-

If you do only one yoga move a day, I think it should be the Sun Salutation. For people with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body and exercises the resiratory system.

Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow accompanied by five deep breaths. The Sun Salutation builds strength and increases flexibility. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing.

On days when you think you have no time for yoga, try and do at least two or three rounds of the Sun Salutation. You’ll feel the difference.

For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.

https://peggycappy.com/newsletter/sun-salutations/

Re: Need movement suggestions please (exercise)

Mmsfoxxie — Wed, 08 Mar 2017 00:20:36 GMT

Check out www.growyoungfitness.com. @Helen Bach

It's a fitness site for seniors with videos that I heard about this weekend. I haven't checked but they probably are on YouTube if you want to check them out.

Re: Need movement suggestions please (exercise)

sidsmom — Wed, 08 Mar 2017 00:20:58 GMT

@SilleeMee wrote:
@sidsmom, Thanks for sharing those up/down exercises. I wish I could do them but I can't. My problem is that my hands are fixed in a permanent fist position, I can't flatten them out and my wrists don't bend either because they are fixed as well. If I tried these exercises then I would be damaging my knuckles with bruises. I wish I could find a way to modify the exercises so I could do them. When I get down on the floor it is very difficult to get up because I don't have the palms of my hands to use as stabilizers...just knuckles and it hurts a lot.

@SilleeMee Bless Your Heart...can you sit down in your chair without hand assistance? Work on sloooooowly lowering yourself to your chair w/out the 'plopping'...basically doing a squat. Once your lower body is stronger, work on kneeling (next to a chair w/ elbow support..with a pillow for your knees), then back up w/out hand assistance. Eventually you kneel then sit bottom on ground & back up w/out hand assistance. Maybe something like this?

Re: Need movement suggestions please (exercise)

SilleeMee — Wed, 08 Mar 2017 00:47:53 GMT

Thanks @sidsmom . I'll try that. I'm pretty good at squats. I do 80 squats a day. I've tried the sit on the floor with legs folded and crossed, like an Indian sitting, and then try standing up without using your hands. OH MY is that ever hard!

Re: Need movement suggestions please (exercise)

sidsmom — Wed, 08 Mar 2017 01:29:38 GMT

@SilleeMee wrote:
Thanks @sidsmom . I'll try that. I'm pretty good at squats. I do 80 squats a day. I've tried the sit on the floor with legs folded and crossed, like an Indian sitting, and then try standing up without using your hands. OH MY is that ever hard!

@SilleeMee

WOW! That's great!

There's a website called '100 squats a day' & they record how fast they can go. You would do great!

There was a study which came out a couple hrs ago.

A life expectancy test where crossing legs & lowering/rising without assistance determines your life expectancy. Funny...I was going to start a thread about it but I knew it would be misinterpreted & upset posters so I refrained. It's harder than it looks!

There's a bunch of videos explaining..here's on from BCC:

http://leosigh.com/can-you-pass-this-life-expectancy-test-to-see-how-long-youll-live-bbc-how-to-stay-young/

Re: Need movement suggestions please (exercise)

SilleeMee — Wed, 08 Mar 2017 01:34:07 GMT

Have you tried that sit and stand @sidsmom? I have tried and tried! I just can't do it! It's so hard.

Re: Need movement suggestions please (exercise)

sidsmom — Wed, 08 Mar 2017 02:01:05 GMT

@SilleeMee

No..I can't.

Unfortunately 30yrs desk job & high heels, 15yrs Step Aerobics and

0yrs of 'I don't have time to stretch out' has left me w/ tight calf muscles & ankles! I can kneel & lower/rise without assistance, but Indian-style, nope.

Something I'm really working on...foam rolling my calf muscles/ankles. Oooof...it's tender, but it does make a huge difference...especially when I squat. IknowIknow....I should do yoga....but cycling always calls me back!

But circling back back to the down/up test for life expectancy...my tight ankles & weak right knee (surgically repaired torn meniscus) is my 'weak link' and might be the cause of a fall later in life due to imbalance....so I totally believe the test!

Must.Go.To.Yoga!

Re: Need movement suggestions please (exercise)

Alsee — Wed, 08 Mar 2017 02:17:25 GMT

Do you have a chair yoga class in your area - or able to get a video?

Re: Need movement suggestions please (exercise)

sweetee2 — Wed, 08 Mar 2017 04:14:52 GMT

Hello old lady w/MS. After taking care of a parent with MS, I would suggest swimming would be extremely beneficial. It's the only exercise that uses all the major muscle groups. At this point keeping active and mobile is very critical with living with MS. Getting hungry ofter is a good sign that you are getting a good workout. Just eat healthy afterwords. With MS the words Use it or Lose it are the key to living with this horrible Disease. Keep up the good work.