Wellness

[Helen Bach]

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

[sidsmom]

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

[GSPgirl]

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@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. 

[Q4u]

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,...   

[ChynnaBlue]

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

[sidsmom]

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@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!

[Helen Bach]

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

[noodleann]

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@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.

[Q4u]

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@sidsmom wrote:

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@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...    

[Vivian]

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.