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.
DeleteThank you for this wise post which started my day off beautifully Aloha friend
ReplyDeleteGlad to see you again, and I appreciate your remark.
DeleteThis is concerning as I deal with getting older. I sprained my left knee a month ago, and my right ankle has loose ligaments that can’t really be fixed. Walking downstairs and even stepping off a curb poses a dilemma. Which foot do I put down first? What pain shall I choose to have today?
ReplyDeleteThat does make a dilemma for you, the choice of pain in one leg or the other. I'm so sorry to hear that. I hope your sprained knee can heal so you can at least be more comfortable with it.
DeleteGreat post with lots of suggestions how to stay active. I fell down about a month ago and right now the pain is almost gone so I can begin walking again. I didn't break anything which I am very grateful for but my right leg really took a beating.
ReplyDeleteThat's terrible...a walking man like yourself to have pain that keeps you more stationery. I do hope it heals soon and you can enjoy taking more photos...actually I haven't noticed a break in them, so you must have a collection already1
DeleteAs I've become more idle I can feel the loss of strength in my legs. Great advice and advice I will take to heart. A great and helpful post.
ReplyDeleteGlad you got something out of this article. I am focused on improving my own endurance at this point. But I also have found I need to push myself up and move around at least once an hour whenever I'm doing something sedentary.
DeleteYep--that is great advice and you are (literally) walking the walk.
ReplyDeleteYou should have seen my mile I walked in Walmart in Marion yesterday! What I wanted was in automotive and I stood in the grocery section. Off I went, then back again. Those super stores are great for indoor walking these cold days1
DeleteThis winter it has been hard for me to be as active as I usually am. Can't go outside much at all with this knee. I started doing chair yoga which helps, about 20 minutes a day, and I have a thingie made for under your desk that pedals like a bike. I do 10 or 20 minutes on that, and some of the pt exercises from after my knee surgery. I used to not have to do any of this, but this year my life is certainly different!
ReplyDeleteKeep moving. My advice when people ask about growing older is never stop doing stuff. This past summer when I was going though one procedure after another I lost a lot of strength and stamina, cahfing at the idleness everyone kept telling me to rest and recover. while I feel as healthy as I did before all the drama, maybe ever better since I'm not having breakthrough afib episodes anymore, I still haven't regained all my strength and stamina but I'm working on it.
ReplyDeleteI walk everyday, usually about 4 miles, and think it is very important. Staying mobile is a priority for me as I have entered this phase of life. I didn't retire to be still :) Thank you for linking up and I hope you have a great week!!
ReplyDeleteGood advice.
ReplyDelete