Doctor’s Senior Exercise & Health Newsletter

March 1, 2004

Issue Vol. 4 No. 3

In This Newsletter
Introduction
Healthfully yours
Health Hints

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

Website: http://www.doctorsexercise.com

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Healthfully Yours***

Balancing Act.

As we grow older, the simple act of “balance” will become more and more important. After the age of 65, more of us will realize that this balancing act, that we had not thought of before will become more daunting. While many seniors will not speak of falling, surveys have shown that the fear is prevalent in at least 60 % of the older population. There is always that fear of falling that is imbedded in the subconscious.

At least one third of the senior population will experience a fall in their lifetime. Many of these seniors will have several falls, all within a year. A good many of these falls result in broken hips, and a quarter of these falls result in fatalities, generally within a year.

Proprioception is the technical term applied to the bodies’ balance. The definition of proprioception is “sensing the motion and position of the body”. This is accomplished by sensory organs, of which there are two groups. One group is found in the muscles and the other group is found in the ligaments and capsular ligaments of the joints (connective tissues).

There is a constant communication flowing from these sensory organs to the spinal cord and to the brain. This of course is a greatly simplified explanation. Therefore, any breakdown along these lines will affect the way our joints, muscles and ligaments react to any movement we try to perform. You have heard the expression, “zig instead of zag”; well the meaning is the same. You try to tell your body to move one way, but the response is different (due to faulty sensory signals), and the result could be a fall.

In many instances, these problems in the proprioceptive sensory organs can also manifest themselves as other conditions directly related to improper movement of these joints and muscles. When the improper movement occurs with any frequency, for any length of time, other manifestations, such as pain and stiffness are usually the end result. This further enhances the chances of falling.

The inner ear is extremely important and plays a very large role in the maintenance of the bodies’ balance. When exhibiting a dizzy feeling, or a feeling that the room is spinning, whether the onset is sudden or gradual, should be checked by their healthcare provider. Getting a definitive diagnosis is the proper way to start the road to recovery. Should it prove to be an inner ear condition, it will have to be addressed by an Otologist, a doctor specializing in this condition.

People start to “take it easy” as they grow older. When they do, there will be some degree of bodily deterioration, and as time progresses the deterioration increases. At this point the individual becomes more prone to proprioceptive deterioration as well. It is therefore incumbent upon us all to maintain our physical abilities to its utmost. Following a good exercise and nutritional program is of course mandatory. This of course is step number one. Preventing falls is the next logical step. Here you must follow some simple rules and you can read these in Health Hints below.

Health Hints***

Start with checking your home for hazards that can increase the chances for tripping and falling. Do not have wires leading from lamps, radios, televisions, etc., lying across the floor where you would be walking.

Do not have area rugs that possibly have a lifted edge to stub your toes, causing you to trip and fall.

3. Wear snug shoes with firm soles. The soles should not be rubber which makes it easier to snag.

4. Place a cushion on the chair where you sit the most. The cushion should be at least 2 inches thick and firm enough to maintain its height. This will facilitate getting up out of the chair.

5. If you are unsteady on your feet, due to a physical infirmity, by all means use a cane, or even a walker to steady yourself. There is no shame in doing so. The walker should be adjusted to your height. The cane too, should be of the proper height. The top of the cane should come up to where the wrist bends when you are wearing shoes.

6. Using the cane properly should be practiced. The cane should be held on the side opposite the weaker leg.

7. Improving your proprioceptive awareness is a matter of improving your physical capabilities. Exercise is the best way to accomplish this. Finding an exercise program is the first order of business. You must be comfortable enough with the program to have you stay with it on a regular basis and not be hit or miss doing it.

8. Tai Chi is an excellent exercise that will work on body balance.

9. The Doctor’s Senior Exercise program is excellent in building the physical aspects of your body, as well as providing an improvement in the balance. You can learn more about this program at http://www.doctorsexercise.com.

Following these simple suggestions can prevent serious falls and prevent the terrible consequences that can occur.

Doc Cane.

Copyright, Disclaimer, and Trademark information Copyright© 1997-2003 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author.

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