This is for those of us accepting that we identifiy as elders of our tribe. Perhaps we're the ones holding wisdom, but more likely just the remote for the TV!
pencil drawing by 16-year-old Shania McDonagh
*Knowledge is key*
*What is the biological phenomenon that appears in human gradual loss of muscle mass, strength and function when they are growing older?*
This is known as *Sarcopenia*!
*Sarcopenia* is a gradual loss of muscle mass, strength and function... the loss of skeletal muscle mass and strength as a result of aging... The situation may be terrible, depends on individual.
Let's explore & analyze multiple ways to prevent *sarcopenia* thus:
1. Develop the habit, if you're able to stand... just don't sit, and don't lie down if you can sit!
2. Whenever an elderly person falls ill, and get admitted to the hospital, do not ask him/her for more rest, or to lie down, relax and/or not get out of bed... It's not helpful. Help them take a walk... Except if they lost stamina to do so.
Lying down for a week causes loss of at least 5% of muscle mass! And unfortunately, the elderly can't recover the loss muscles!
Usually, most seniors/elderly who hire assistants loses muscle faster than the active ones!
3. *Sarcopenia* is more terrifying than osteoporosis!
With osteoporosis, one just need to be careful not to fall, while sarcopenia not only affects the quality of life but also causes high blood sugar due to insufficient muscle mass!
4. The fastest loss of muscles (atrophy) is through idleness in muscles of the legs...
Because when in sitting or lying position, the legs do not move, and the strength of the muscles of the legs are directly affected... This is especially important to pay unto utmost attention!
Going up and down stairs... walking, running and cycling are all great exercises, and can increase muscle mass!
For a better quality of life at old age... Move... & don't waste your muscles!!
Aging starts from the feet upwards!
Keep your legs active and strong!!
As we grow older on a daily basis, our feet should always stay active and strong.If you don't move your legs for just 2 weeks, your real leg strength will decrease by 10 years.
Therefore, *regular exercises such as walking, cycling etc. are very important*.
The feet are a kind of columns that bear the entire weight of the human body.... So,
*_Walk every day!_*
As shared on FB by Sanwal Dani (where all the **s are part of the original text)
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This YouTube workout isn't the one I do, but is very similar. Search around for what you want to start with, or improve your knowledge as to what feels just right for you. Always have your physician's ok to do whatever you plan to do. (No marathons planned here please!)
I have friends who use a treadmill and can walk a mile that way, and watch a movie. For me, I'm nowhere near that fit yet, but do like looking at familiar instructions such that I can listen to an audio book!
Walking in nature would be my first choice always. But January and maybe even February and March around here have some iffy weather to avoid. I can use my walking stick if the terrain is muddy or not flat and paved. I also can continue with the print-outs of the physical therapy exercises I learned when I last took part in that and felt much better after just 4 weeks (twice a week, 20 minute sessions.)
There are many inspiring messages to share about being an elder and loving it. Gotta take care of myself before I can help others...a reminder I often have to give myself.
Today's quote:
I love this, but I have determined my inner child may continue even as the body ages. I've joined some of the actresses I admire and think I am embracing growing older, no longer fighting it, and certainly not trying to stay young. I am what I am!
Helen Mirren once said, “One of the great gifts of growing older is to discover the exquisite art of being alone.” What used to be an uncomfortable silence, is now a luxury. The house is peaceful, and I can dance in the kitchen without being judged or just doing nothing. My best company is myself, with a coffee, a good movie and the freedom to be, because solitude is not absence, it is fullness and peace of mind. "
Credtis: Somos consciência espiritual
Helen Mirren
Today's art:
Very motivating post.
ReplyDeleteI have a walking pad to watch DVDs. Sadly there is something wrong with my feet, but I have a Dr´s appointment soon.
Awesome art!
My friend also has foot problems, and with the cold has been wearing shoes that hurt. But she finally made a Dr. appointment too, so hopefully there will be something to help her - and I wish you the same!
Delete...all that I can say is that some of my parts are wearing out.
ReplyDeleteThat's the case with all of us, as we find that whatever we did in our youth (ah remember it well!) has come back to haunt us in infirmities.
DeleteWe do have stairs, and we walk almost daily. Hopefully, that helps the basics.
ReplyDeleteThat's a good way to keep a lot of big muscles working. I'm doing PT mainly with upper body and abs...and would benefit from having more stairs to climb!
DeleteGreat post. MY doctor always says to keep moving. I prefer walking in nature too, but I do have stationary bike to use for those awful weather days. I love the Mirren quote! Take care, have a great day!
ReplyDeleteSo glad to know you have an alternative to your wonderful walks where you bring back such great photos of critters.
DeleteAfter hip replacement the biggest PT was to walk for five minutes every hour and not to sit for more than forty-five minutes without standing and moving around. Not safe to walk outside in this weather, fortunately I have inside equipment.
ReplyDeleteThat's a great PT advice. I find I have to get off computer and get up and move about every hour, or my legs really don't feel right. Glad you have inside equipment too!
DeleteAll my medical advisers, even my dentist (!) encourage me to stay active. I love walking, but severe cold here means free weights and qigong indoors, plus my endless stairs. A poor memory and stairs means you do a lot of stairs because everything seems to be on a different floor when you need it!
ReplyDeleteGreat blog post.
Oh that's something I hadn't considered. I have qigong breathing exercises, and I used to do them before the warm ups. And free weights, I used to do some good arm exercises with them, but have switched to therabands now. Lucky you to have stairs...I know it doesn't feel so lucky sometimes. I used to always have a pile of things waiting to go up when I had a home with second floor bedrooms.
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