What to know about Exercise after a stroke
At every stage of life, exercise is crucial, but after a stroke it becomes even more crucial. To get back to your best health after a stroke, you don't need to work out in the gym for hours on end. Grab a friend and go for a stroll; go to the gym for some mild strength training; or do both.
After a Stroke, Aerobic Exercises Can Be Beneficial
After a stroke, it's crucial to incorporate aerobic exercise into your everyday regimen. After a stroke, exercise has several advantages. It can help you lose weight, increase your endurance, improve your mental health, and many other things. It can also help lower your blood pressure.
After a Stroke, What Exercises Should I Perform?
Always heed the advice of your physician when it comes to your rehabilitation program. The American Stroke Association strongly advises engaging in water aerobics, resistance training, balance and flexibility exercises, along with walking and riding on a stationary bike. Based on what your physical therapist determines was impacted by your stroke, they will assist you in choosing the exercises you require.
How Much Exercise Should You Get After a Stroke?
A recovery strategy for your stroke will be provided by your doctor. It's crucial to adhere to your doctor's recommendations. Diet and exercise are part of this. You don't want to overdo it, as crucial as exercise is. It's possible that this will have the opposite of the desired result. As you increase your strength and endurance, keep going slowly and steadily. The process will take some time, but the outcome will be worthwhile.
Regular exercise after a stroke, according to the American Stroke Association, can also help lower the risk of falls and other consequences like heart disease and more strokes. Exercise has a variety of other advantages, so continue your program even after physical treatment to keep your body as healthy and active as possible.
After a Stroke: Advantages of Physical Therapy and Exercise
Let's now look at some of the treatments that your physical therapist can recommend for you after we've previously covered some of the advantages of continuing to exercise after a stroke.
Training your balance when walking. One of the main objectives of post-stroke therapy is to help patients walk freely after a stroke. Your lower limbs, muscles, and joints get signals from your brain telling them how to move; but, after a stroke, these impulses may become distorted, making it difficult to stand and walk. You will collaborate with your physical therapist to make progress in this area.
Resistance and strength training. This can include lifting weights, using specific training equipment to increase strength and resistance, and engaging in basic physical movements like standing and sitting repeatedly.
Training that is functional and task-oriented. You can practice the real-life skills you'll need in real-life situations with the assistance of this kind of instruction. Functional outcomes and your overall health-related quality of life are improved as a result.
Constraint-induced movement therapy. This methodical approach will enable you to use your arms more frequently. To force you to utilize the affected arm, your physical therapist, for instance, can have you wear a mitt or sling 90% of the time on the less-affected arm. For around 10 to 15 consecutive weekdays, you could be required to do repetitive task-focused exercises with the afflicted arm for 6-7 hours each day. You can regain strength in the damaged arm thanks to this.
Consistency is the secret to a successful recovery. For recovery to be effective, a routine schedule of walking and exercise must be followed. Even when your physical therapy is finished, it's crucial to continue exercising.
After your PT is finished, you should continue your recuperation by hiring a qualified exercise specialist. Science is learning that rehabilitation after a brain injury never stops because of neuroplasticity.
10 Ways To Help Your Senior Parent Prepare for an Emergency
Our parents' bodies deteriorate and their memories begin to fade as they get older. They increase their vulnerability to accidents and various medical emergencies. It's critical to develop a medical emergency plan and take all necessary safety measures for your elderly parent.
#1 Plan first, then post it.
Create an emergency plan that your elderly parent can use in the event of a medical emergency if they are opting to age in place rather than moving into a senior care facility. The strategy must include:
Detailed directions to the first aid kit's location.
names of emergency contacts.
a set location for a gathering.
Anything that might be unique to their circumstance.
#2 Ensure Technology Access
Technology is another essential resource that every elderly citizen should have access to. They should still be given a cell phone to use and instructed on how to use it even if they don't want one. In an emergency, this could be useful. Every elderly person should also have an email address in case their phones cease working in case of an emergency and a medical alert device to press.
#3 Medical Kit
Every home, whether it belongs to a senior or not should always have a first aid kit that is accessible and readily available. This first aid pack must to be well supplied and have all essential components.
#4 Build a Support Network
A support system made up of family, friends, neighbors, and other people in their lives is something else essential that all parents who are aging need to have. More people are available to watch out for them in an emergency as the support network grows.
#5 Register For Alerts
To be better prepared for uncertain times, all elders should have a phone that can receive notifications from local authorities and local weather networks. A elderly citizen's cell phone, for instance, will automatically alert if a tornado or other natural disaster is nearby. They will be warned to seek cover and be safer as a result of this.
#6: Keep seniors active and in shape
Keeping our elderly parents active and fit is another excellent preventive measure we can take to assist them get ready for a medical emergency. Working with a personal trainer who specializes in seniors can help ensure a fitness program is tailored to their exact needs and ability level. As a result, their risk of falling and suffering injuries from falls will be reduced and they will remain strong. Additionally, this will support their social interaction and ability to create relationships.
#7 Emergency Pack
Having an emergency pack on hand that can be accessed at any time is crucial, regardless of where your elderly parent resides. A first aid kit, blankets, food, water, flashlights, batteries, prescriptions, and everything else your elderly parent might require in an emergency or medical scenario should all be included in your emergency kit.
#8: Promote Social Contacts
Encourage social interactions with a variety of people as another excellent strategy to assist your elderly parent in becoming ready for a medical emergency. Try to motivate your elderly relative to form relationships with their neighbors and other people in their lives. Your elderly parent may be safer and you will have better peace of mind if there are more people watching out for them.
#9 Invest in a Generator
You ought to strongly consider getting a generator if your elderly parent depends on it or another medical gadget. You might need a generator to keep your parents alive and breathing if the power goes out for a long time in the house or the neighborhood. Consider purchasing a generator that will keep their house powered and start up right away if the electricity goes out. This generator will be worth the comfort and peace of mind it provides you since it might well save your life.
#10 Revise your insurance policy
Updating their homeowners or renters insurance coverage is another option to assist your elderly parent in being ready in the event of a medical emergency. Make sure they have the insurance they require to protect both themselves and their home in the event of a disaster. Even if it might not save their lives, knowing that their possessions and their house are taken care of, even in the event that something unforeseeable and unexpected happens to them, will help both them and you feel better.
Seniors: Test your fitness at home
Here are some questions that will help you assess your needs and determine whether you require exercise assistance.
You're capable of walking 50 ft in 12 seconds. This standard provides a reliable indication of a person's ability to walk for exercise. If you can't, you should consider how to start moving.
Can you cover 400 meters (just under a quarter mile) on foot in slightly more than five minutes? Walking 400 meters, or roughly one loop around a high school track, is the threshold for endurance.
Can you get off of a chair five times in less than 11 seconds? This test measures the lower body strength required for a variety of activities, including walking, ascending stairs, getting out of a chair or car, picking something up off the floor, using the restroom, and stepping out of a bathtub.
Are you able to walk 10,000 steps per day? Well done if you can hit this standard. According to studies, it can help shield people from osteoarthritis and the onset of mobility issues.
Can you maintain a still position for ten seconds with one foot directly in front of the other without stumbling? Well done if you didn't sway or move. Continue to take ten steps in a straight line without losing your balance as you practice more difficult movements. To take our balance test, click here.
Everyone should exercise. But the reality is that some people, especially seniors, lack the flexibility, strength, and range of motion needed for exercise. For individuals who are just starting out, that is particularly true.
If you struggled with some of these essential fitness test, working with a fitness professional might be helpful! I provide free fitness assessments can be carried out on Zoom remotely or in person. To get started, fill out our contact form by clicking the button in the upper right hand corner of this page.
Getting an evaluation is an excellent opportunity to speak with an experienced fitness practitioner about your fitness goals, learn about how exercise can help you, and help you develop a plan going forward to live a healthier and fitter life.
6 Exercises All Seniors Should Do
Today, we'll discuss five exercises that seniors should perform every day. After the age of 50 these exercises are a must to incorporate into your daily active lifestyle.
Today, we'll discuss five exercises that seniors should perform every day. After the age of 50 these exercises are a must to incorporate into your daily active lifestyle.
The first exercise we will look at is a posture exercise. Almost everyone is struggling with posture. It’s something we deal with throughout the day. It’s something that we should always keep in mind and monitor. If your posture gets worsens, your balance will almost certainly gets worse. They work together. Your breathing, your pain levels are also effected by poor posture.
This exercise helps to reverse your curved posture, forward shoulders, and forward neck which are all too common with many people. Start by taking your hands and placing them behind your neck. With your elbows pointing forward go ahead and open them apart like a butterfly opening its wings. Try to open them as far out as you are able to do comfortably. You might feel a stretch in your shoulders and chest. As you are opening your arms press your head and neck back into your hands so that your head slides back into the proper upright position over your shoulders. This exercise will also help you to strengthen the muscles of your back and neck so that it becomes easier to hold this position with better posture. Do this exercise 3 times with a 10 second hold on a daily basis or even 2-3 times throughout the day to get stronger and prevent tightness.
The next exercise is helpful if you have tight or arthritic shoulders. Keeping the range of motion and flexibility in your shoulder is important as you age. Start by standing with your back against the wall, If you can’t get your head back against the its absolutely ok, Just do your best to get as much of your back and body against the wall as you can. As your posture improves you may be able to in the future. Start with your arms down at your sides and press them against the walk. Like you are making snow angels bring them out and up over your head slowly and then back down. If you feel any sort of sharp pain or discomfort while doing these make the movement smaller to where there is no pain or skip it. The goal is to feel a stretch and keep your range of motion as normal as possible. Do these slowly 10 or so times each day or multiple times per day if you are prone to stiffness.
Often as we get older sitting and standing up from chairs or low seats can become difficult. This exercise is a great way to practice and improve that skill while also helping our legs to be stronger in general. Start by sitting in a chair. Being closer to the edge of the chair with your feet pulled back closer to the chair will make this exercise more manageable. From this position we will stand up until our body is completely upright and tall. Then we will sit back down in a slow and controlled manner. You don’t want to flop down because then your legs aren’t working as you are sitting down. We will repeat this exercise 8-10 times. If you can try to do 2-3 sets of 10 if possible. If you need to you can use a chair with arms or use your hands to push off from the chair. The higher the chair the easier it is and the lower it is the more difficult. Find the proper level of assistance to where the exercise is doable but gives you a challenge. Try to do this exercise every 48 hours. So you can get the most out of your exercise it’s best not to do this exercise back to back days. Giving your body a chance to recover is how it gets stronger.
One of the areas where people are often weak is moving laterally. The small muscles in the sides of the legs that control this movement are often not as strong as they should be and can lead to balance issues and pain. This is a great exercise to do next to your kitchen counter or against a wall for stability if you need help with balance. Facing one way step to the side along the length of the space you have with your feet pointing forward and your legs going straight to the sides. Once you reach one end reverse and go the other direction facing the same direction so both sides are exercised. Try to complete 2-3 lengths back and forth of about 10 steps to either side.
This next exercise is very import for balance and ankle strength. You can use a chair, table, countertop or something sturdy to help make sure you are safe and balanced for this one. While holding on shift your weight back so that your toes lift and you rock back on your heels. Then slowly shift your weight forward so that your weight moves towards your toes and your heels lift up. Practice rocking back and forth 10 times for 2-3 sets if possible. Try to feel how you control your balance and learn to control the movement smoothly. Having good strength and control in your ankle can help keep you upright if you lose your balance. Practicing and building strength is the best guard against falls. This is an exercise you can practice daily.
For a lot of people the thought of doing a regular push up is daunting or impossible. This next exercise is a great way to strengthen your chest and triceps without too much difficulty. Using the wall, countertop, or a sturdy surface that can bear your body-weight. Place your hands flat on the surface in front of you with your arms straight out. Slowly walk your feet backwards so that your body is at an angle. Slowly lower yourself towards the wall by bending your arms and then push back into the original position with arms straight. Make sure that you keep your body straight like a board and don’t let your hips bend forward or back as you do this exercise. Try to do this for 8-10 reps and 2-3 sets if possible. The more you walk your feet back the more challenging the exercise is. Start easier at first and work your way up to more of an angle as your strength improves. This exercise is most helpful when done at least 48 hours apart. So that your body has a chance to recover and get stronger.