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Pilates for Senior Citizens- Why?

Good Posture: head over shoulders, over hips, over knees, over ankles.

Pilates for senior citizens works wonders as it is low impact compared to other forms of exercise. It's not as severe on the joints as other types of exercise workouts.

Pilates focusses on breathing & quality-controlled movements, not repetitions.

How Pilates Works?

"Pilates stretches muscles that are tight & strengthens those that are weak to help realign your body to its natural form."

• Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind & elevates the spirit.
• Pilates is unique. It systematically exercises all the muscle groups in the body, the weak as well as the strong.
• The exercises make you stronger, flexible, & less likely to fall because they re-educate your body to use all of your muscles, not just the superficial ones.
• By strengthening both your large muscles & the deep, smaller endurance muscles that are responsible for your strength, they take the strain off the larger muscles & give them added support.
• Concentration & correct breathing are added to exercise for the older adult that can teach you to recruit the smaller, supportive muscles.

With Pilates exercise for senior citizens the center of your body needs to be your focus (core).

This is the place from which all movement begins & proceeds to the extremities- the whole body working together.

Every movement and exercise for seniors, especially walking, should be started by first contracting the core of the body.


Bottom line: less pain, greater range of motion, and fewer falls.


DISCLAIMER: Always talk to your health care provider before starting an exercise program.

Ergonomics While Driving

Driving can mean different for different people. It may be a way of leisure for some or as an everyday activity to commute to office using their car or as an occupation to drive those heavy duty vehicles on highways for transport. Be it any reason, driving for long time has always accompanied with some or the other musculoskeletal problems. The problem is treated but the root cause of it is never looked after or we just dont bother about it much.


So, what you think is Sitting in car same as sitting on a chair?
No, its not! because both the activities are different. When you are driving your hands, arm are higher than when you work at desk, also to operate brakes and /or accelerator you need to extend your legs more and again the vibrations are accompanied because of the vehicles or bumpy roads.
Driving does lead to lot of RSI (Repetitive stress injuries)  these include foot cramps, back ache, stiff neck. sore shoulders.


Why we get the pain or associated problems when we drive for long time?
When we sit our pelvis rolls backward and curve of the back flattens out.This increases the pressure in the discs of spine. In this position the discs are less prepared to bear the vibrations. Ligaments are also stretched and slacken if you sit down for long time. After standing up, they still remain slack for a while and cannot support the spine well.

If the seat is not correct it can develop pressure points in buttocks, back of legs and muscle strain in low back. Continuous back and neck muscle work is often required to hold the head position which again leads to strain. Holding foot pedal down over long period may cause stiffness and spasm of legs n low back.
If you are driving heavy duty vehicles like trucks, buses then the whole body vibration stimulates burst of activity which later causes easy muscle fatigue. Also long term exposure to vibration can lead to herniation of the disc in the back as increased pressure because of prolong speeding the damage speeds up.

So lets see some simple corrections which we can do to prevent the injuries:

 First and foremost stepping in and out: if you drive large vehicles with high step up or down add extra step or slow down.

1) Make sure you remove all the items from your pockets such as wallet, keys etc. they may compress your tissues.
2)Position items that you may need while driving" sunglass.,tissue, etc near by.

3)If the seat belt is uncomfortable put a small foam on the area of the strap which causes discomfort.
4)Adjust the mirror so you dont have to strain your neck.
5) If the lower back is not supported by the seat, use a lumber support or a small towel roll.
6) Back tilt: least amount of pressure on back occurs when seat is at 100-110 degree reclined seat should completely support your back. If you cannot recline take frequent break from the upright posture
7)Seat cushion: it should be comfortable and support your tail bone completely. Seat tilt of car should allow knees to be slightly lower than hips this opens hip flexors and increase circulation to back and decrease pressure


8) Seat Height: You should be able to see atleast 76 mm or 3 inches over the top of steering wheel.
seat cushion length:  if possible adjust seat length so that back of your knees is about 3-6 cm from front seat.

9) Head restraint(head rest)
The head restraint should be till the top of your head, if head restrain can be tilted adjust angle until is practically touching the back of head when you are in sitting position.

10) Steering wheel grip: It is advisable to keep two hands in steering wheel except while shifting gears.Change hand posture frequently to reduce fatigue and improve circulation.


Common posture to be avoided:
The death grip, the one arm cool dude" the Wrist resting at 12 o'clock position on steering wheel and fingers flop over the top, arm straight out in front and one arm propped on your window.


Some Do's: 
1) Select a car that matches your height and suits your work.
2) Change posture as much as possible take frequent breaks recommended is atleast 15 minutes, every 2 hours
3) Place hand on steering wheels so that elbows are close to your side and not so high that you have to reach up for the wheel.
4) Place hands at 3 o'clock or 9 o'clock position this will reduce the amount of strain on shoulders and put hands in safer position.


Some Dont's: 
Avoid lifting after driving long hours because your muscles are tired your ligaments are stretched and disc are at risk of injury, give yourself some time to stretch and relax.

The longest journey begins with a single step towards fitness, not with a turn of the ignition key !!!!

Ergonomics in Pregnancy

With many women working today, it is important to understand how pregnancy can affect workplace safety.
Pregnancy alters the body's shape & thus, the interaction with the worksite. The abdomen becomes increasingly larger, causing progressive postural problems, backache, & impairment of dexterity, agility, coordination & balance. Hormonal changes affect the ligaments, increasing the likelihood of injury. Joints in the spine become less stable & show signs of separation & movement to accommodate the growing fetus. 
Following simple steps to adjust your computer workstation that suit your body and its changing needs in your pregnancy will greatly improve the way you feel at the end of the day.

Ergonomic concerns that a pregnant woman experience include:
Most employers immediately consider the harmful effects of chemicals in the workplace when first notified of a pregnancy.
Less obvious, yet equally important to the pregnant employee's health & well-being, are ergonomic hazards such as awkward postures, heavy lifting, limited rest periods & repetitive force. Back pain & Carpal tunnel syndrome (CTS) are relatively common side effects of pregnancy as well, & both may be aggravated by job tasks.
As the pregnant worker's body changes shape, new hazards related to reach, balance, lifting and repetitive motion may develop. Employers must be aware of these changes in order to continue to provide a safe, comfortable workplace.

• Sustained & repeated postures
• Pressure on hard surfaces while typing
• Improper mouse operations
• Forward head
• Leaning forward away from the back of the chair
• Bending sideways to use alternate work space
• Sliding the chair across the work surface
• Awkwardness, fatigue & tendency to lose balance become critical when quick reaction time or work on elevated surfaces is required. For example, work on platforms or the use of step stools may now present a greater hazard. 
• Standing for long.

Tips for pregnant working women:
While application of sound ergonomic principles benefits all workers, the following actions can be considered when modifying a pregnant worker's job:

• Tasks should be arranged to minimize twisting the body and stress on ligaments. For instance, a document holder placed next to the monitor reduces turning of the head and neck, protecting against straining these muscles and ligaments.
• Sitting can be more difficult than usual, as immobility can lead to pain. This is especially a problem with the added back strain pregnancy causes. Moving around during the work day is therefore critical. Standing up for quick breaks or at least switching positions can help avoid the worst of these problems.
• Limit standing time to less than three hours a day.
• Use only adjustable ergonomic chairs. Use of a lumbar cushion is particularly useful during the third trimester.
• Adjust the height of the work surface so that you can minimize the reaching distance. Women late in pregnancy may prefer a considerable lower table height than common guideline heights.
• Modify the height of the monitor and keyboard to reduce the risk of CTS. As your abdomen gets larger, you should adjust the desk according to it.
• Install foot rests (for seated and standing workers) so that one foot can be alternately raised.
• Lift only items less than 10 pounds/5 kgs if it is necessary, to keep your spine safe.
• Adjust work hours (e.g., flexible scheduling, day shift rather than night). Modify break schedule (e.g., shorter, more frequent breaks).

Pregnant workers require extra attention with respect to potential ergonomic hazards that are either created or exacerbated by pregnancy. Appropriate accommodations can prevent injuries, enhance the employee's comfort, and help her better handle the stress of work combined with the physical changes related to pregnancy.


Also Read: Benefits of Exercising in Pregnancy, Comfort in Labour, Breathing in Labour & Workstation Ergonomics

Exercises to Conceive Better

Antenatal exercises is now a days talk of the town, but very few people promote the importance of fitness before the conception.The fitness levels before you conceive will determine the outcome of the pregnancy and also the exercises which you can continue throughout the pregnancy. Working out before you plan for a baby will help you to increase your energy levels and help you to manage your weight.
A study in Columbia University of public health found that fit women who exercised atleast an hour a day three times per week have low risk pregnancies and increased birth weight babies by about 5%, decreased risk of delivering premature babies.They are also able to more easily handle stress and do better emotionally.

Two weeks prior to conceive, you should stop all sports or activities that are jarring or carry a risk of abdominal trauma. Activities such as surfing, horse back riding, soccer, skiing, rock climbing, gymnastics should be discontinued.

EXERCISES which helps you to conceive better: 

WALKING
 Its one of the ideal preconception exercise. If you are unfit and overweight this low impact exercise will help you to shed those extra pounds.Once you conceive it can be continued as long as you can exercise.

CYCLING
Biking is another form of low impact exercise. It helps to maintain the weight and also improves circulations, and reduces risk of gestational diabetes.

SWIMMING
This is considered one of the best exercise even after you conceive.It helps to improve your cardiovascular, muscular strength as well as endurance.

PILATES
It is a mind-body workout that simultaneously strengthens and stretches you. Most of the exercise focus on initiating the movement from your core. Good core muscle strength will prevent you from back pain and also prevent post partum abdominal sagging.

YOGA
It again helps you to improve flexibility, reduces stress.Certain poses in yoga have been found to be beneficial as they increase the blood supply to certain organs.

Child pose

STRENGTH TRAINING
Weight training prior to pregnancy, either through body weight exercise or with dumbells or resistance bands or stability balls will give you a base level muscular strength.Squats, pushups, lunges and plank are examples of safe exercises. Muscle strength will help you to cope up with pregnancy discomfort and prevent low back ache.

RELAXATION
Progressive relaxation techniques can be used also deep controlled breathing can help to relax the body.

PELVIC FLOOR EXERCISES
Pelvic floor exercises are very important to prevent complications like incontinence. Check out the pelvic floor exercises on http://fitnessphysios.blogspot.in/2012/03/incontinence-in-women.html

CORE EXERCISE: Exercises targeting your Transversus abdominis and other abdominals are very important.The exercises included are pelvic bridging, pelvic tilt, plank, side plank etc.

Clam

Leg lifts

GENERAL INSTRUCTIONS

• Regular gynecological checkup
• Give up drinking,smoking habits
• Take folic acid Tablets as prescribed by physician
• Eat healthy food
• Keep yourself well hydrate
• Get your weight checkup done
• Avoid infections.
• Check out environmental risks

HAPPY MOTHERHOOD !!!




DISCLAIMER: Kindly consult a physical therapist or certified trainer before attempting the exercises.

Strength Training in Golden Years

The common perception of the elderly is that they become weak and fragile due to age induced muscle wasting.

It has been shown that resistance training can enhance muscle mass and function even in 90 year old subjects, and is the most effective way to maintain the quality of life as we age.

Anyone who has reviewed the literature on aging and exercise realizes that a tremendous amount of research has been conducted in this area and has shown that resistance training can be safely performed by the elderly if done correctly.

Precautions:

• Make sure you pre-test and/or screen your subjects prior to starting your training.
• Anyone over the age of 40 should go through a health screening before they initiate any exercise program to insure their safety and to identify any possible limitations (risks) they may have to exercise.
• Depending on your initial fitness level, a slow approach is advised, especially if you have little or no lifting experience.

Training Program:

• Should include Warm up (10 min), Strength Training (30 min) & Cool Down (15 min)
• Lifting Stations, Lifting Circuit, and Rest Periods: Use a full body routine that exercises all the major muscles and alternates between the upper and lower body. Use 2 minutes of rest between stations.
• Periodization Plan: Modify the workload & exercise intensity as it will reduce boredom & will keep your interest going.

Benefits of Strength Training:

• Arthritis Relief: A recently completed study found that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability, in osteoarthritic seniors. Strength training has shown to reduce the pain of osteoarthritis at an equal or higher level than medications.
• Improved Glucose Control: Type II Diabetes is very common in elderly all over the globe. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication.
• Healthy Heart: Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. American Heart Association to recommends strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.
• Restoration of Balance and Reduction of Falls: Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls.
• Strengthening of Bone: Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
• Weight Control: Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle tissue consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
• Healthy State of Mind: Strength training provides similar improvements in depression as anti-depressant medications. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
• Sleep Improvement: People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

The bottom line is that they are training for life and will need to continue this training for as long as they are able.


Also check out: Exercise Benefits in Senior Citizens
If you are presently are enjoying the benefits of strength training, we would love to hear from you!


DISCLAIMER: Consult your doctor before trying out Strength Training.

Kitchen Ergonomics

Bend...Stretch...Twist...Turn...Duck...Reach...

This is you, making dinner.

The kitchen is typically the most used room in any house. And an efficient kitchen is typically a key point in having a happy life. If you do not believe me, try living with a poorly laid out kitchen and watch your quality of life plummet.

How to make Your Kitchen Efficient?

Kitchen Work Triangle: The 3 points of the kitchen work triangle are: Refrigerator, Sink & Stove. The sink, is located either adjacent to or across from the cooking surface & refrigerator.

Counter Design & Layout:

• Make sure that your kitchen includes a working counter near the stove for dishes waiting to be cooked or those fresh out of the oven.
• Provide for counter space close to the sink.
• Proper counter height reduces excessive forward bending & shoulder elevation. For most activities, the work surface should be slightly below elbow height. Work requiring force, such as kneading bread, rolling dough, or cutting bones, should be done on a surface that is below elbow height.

Floors:

• A cushioned floor surface such as cork or linoleum is best, and it minimizes breakage when things are dropped.
• If the floor is hard, such as tile, use anti-fatigue mats or cushioned rugs.

Lighting: Every work surface should be well illuminated.

Reaching:

• Minimize reaching by organizing your kitchen so that most cooking processes can be completed while keeping your elbows close to your body.
• Place most commonly used tools within easy reach.
• Assemble all ingredients and utensils needed before cooking near the work center, similar to preparing a lab for an experiment.
• Hang pots and pans on racks on walls. Use accessories such as corner shelves or racks which can be hung on rods. Another economical way is to use ‘S’ hooks to hang pans & other utensils.
• Use a step stool to avoid reaching above shoulder height.

Storage: 

• For floor-level storage space, opt for drawers rather than cupboards. This way, you won’t need to bend over to look for whatever is stuck at the back of a cupboard. Whatever drawer units you select, go for the ones with self-closing glides.
• Opt for "Flip" Over Cabinets as the door flips up, rather than to the side, avoiding twisting & double maneuvers.
• Store frequently used accessories in the top drawers just beneath the counter or on the bottom shelf of the cupboards just above the counter. The remaining accessories can then be stored based on how often they’re used, with those used least often on the highest or lowest levels.
• Make sure the range hood is at least 60 centimetres high so that you won’t bump your head.

Electrical Outlets: You can run a channel of outlets below your upper cabinets. This way anytime you need to plug something in, you just reach up and plug it in, from wherever you are standing — no need to lug appliances around.

Working in your Kitchen:

Consider keeping items at waist level or maximum till shoulder height to avoid excessive bending, stooping or reaching. 

• It is more comfortable to sit to perform some tasks than to spend hours standing in the kitchen. W have observed that when most people sit on a stool, they sit balanced, & practice better posture.
• Washing Dishes: There are three things you can do. First, renovate your kitchen and make the sink higher. Two, wash up in a bowl on top of the platform, or three, stand with your feet well apart on a non-slip mat, so you become shorter. 
• When accessing storage below the platform, bend down using your knees instead of the back.
• If you must use a step stool, get one with a bar to hold on to. Never use a chair as a step stool.

Note:

• If you're buying a standard refrigerator, designs with the freezer on the bottom are best, with most commonly used foods on the top shelf for easy access.
• Think carefully about whether or not to buy a dishwasher. Packing and unpacking them can cause back pain too.

The kitchen is full of potential sources of strains, repetitive motion, force, and awkward posture, especially if you are a “non-standard” sized person or if you have already overworked certain body parts during the day at work. By coupling ergonomically designed appliances and fixtures with careful planning, working in your kitchen can become a pleasure.


If you have any tips which have helped in the kitchen, we would love to hear them!