Remember that maintaining the ability to do a proper sit to stand/squat significantly increases your chances of staying independent!
How To do a Proper Sit to Stand or Squat:
Chair Stand
1. Begin seated in a firm chair with arms, have your knees bent and feet flat on the floor.
2. Feet are under your knees, not under the chair.
3. Gently progress from a seated to standing position. Use your arms as little as possible. (If you can do this without using your arms at all)
4. Return to seated position.
If this is too easy for you try to hover the chair instead of sitting down into it:
The Basics of Proper Squat Form
1. Stand with feet a little wider than hip width, toes facing front.
2. Push your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
3. Sit into a squat position, as if you are about to actually touch your bum to the chair, while still keeping your heels and toes on the ground, chest up and shoulders back.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle. (This may not happen right away)
5. Press into your heels and then straighten legs to return to a standing upright position.
Mood Foods
By Erika Howe M.Sc R.Kin
Adapted from “Mind, Body and Food” by Scott Josephson in CanFitPro
Research in the area of food moods is starting to implicate that the foods we choose to fuel our body have a direct influence on our emotional wellbeing and behaviours. Different nutrients within the foods we eat have an ability to affect the chemistry in the brain and enhance our emotions through the release of neurotransmitters such as serotonin, dopamine and norepinephrine.
Serotonin is known as the happy hormone that relaxes and calms the body whereas dopamine and norepinephrine produces feelings of alertness, excitement, and attention. These chemical releases also play a role in telling our body when we are full, and how a food tastes. There are certain nutrients within foods that can facilitate or inhibit these “switches”, influence whether these chemicals are released and to what extent.
Here are a few common nutrients and their effect on your mood:
Carbohydrates have been shown to elevate serotonin levels in the body – generating feelings of tranquility. If these serotonin levels become too low, it may increase your appetite and cause intense cravings. As such, be sure to consume adequate amounts of whole grains, fruits, vegetables, fiber cereals etc.
Fats are also important to include. Insufficient quantities can make a person feel irritable not promoting enough endorphin release. Remember, it is best to focus on health fats found in oils, nuts, fish and avocados versus animal fats and lards. A recent study has found a link with omega-3 fatty acids in fresh and frozen seafood associated with reduced incidences of depression. Low fat diets have been linked with symptoms of depression, low motivation and even metabolic syndrome.
Protein boosts dopamine, norepinephrine and epinephrine for energy and excitement. Foods such as eggs, lean meats, and legumes trigger the release of endorphins fanning off feelings of anxiety.
All in all, it is essential for not only our body, but also our mind and our emotional well being to have a balanced diet of our 3 essential energy nutrients. However, the chemical cornucopia in our brain is not always easy to comprehend which can lead to challenges to establish direct links between our brain chemistry as a whole with our physical or emotional response. The link within research is still at its preliminary stages however, what is currently known is continuously revealing a great potential to consider what kinds of foods to eat and when depending on emotional needs. When evaluating the foods that enhance your state of mind, comfort you or potentially alter your mood, consider whether this is something reasonable and can create healthy benefits to include into my diet. This upcoming information is a potential opportunity to use your eating habits to gain more control over your moods and perhaps even enhance your daily performance. Pick wisely.
Adapted from “Mind, Body and Food” by Scott Josephson in CanFitPro
Research in the area of food moods is starting to implicate that the foods we choose to fuel our body have a direct influence on our emotional wellbeing and behaviours. Different nutrients within the foods we eat have an ability to affect the chemistry in the brain and enhance our emotions through the release of neurotransmitters such as serotonin, dopamine and norepinephrine.
Serotonin is known as the happy hormone that relaxes and calms the body whereas dopamine and norepinephrine produces feelings of alertness, excitement, and attention. These chemical releases also play a role in telling our body when we are full, and how a food tastes. There are certain nutrients within foods that can facilitate or inhibit these “switches”, influence whether these chemicals are released and to what extent.
Here are a few common nutrients and their effect on your mood:
Carbohydrates have been shown to elevate serotonin levels in the body – generating feelings of tranquility. If these serotonin levels become too low, it may increase your appetite and cause intense cravings. As such, be sure to consume adequate amounts of whole grains, fruits, vegetables, fiber cereals etc.
Fats are also important to include. Insufficient quantities can make a person feel irritable not promoting enough endorphin release. Remember, it is best to focus on health fats found in oils, nuts, fish and avocados versus animal fats and lards. A recent study has found a link with omega-3 fatty acids in fresh and frozen seafood associated with reduced incidences of depression. Low fat diets have been linked with symptoms of depression, low motivation and even metabolic syndrome.
Protein boosts dopamine, norepinephrine and epinephrine for energy and excitement. Foods such as eggs, lean meats, and legumes trigger the release of endorphins fanning off feelings of anxiety.
All in all, it is essential for not only our body, but also our mind and our emotional well being to have a balanced diet of our 3 essential energy nutrients. However, the chemical cornucopia in our brain is not always easy to comprehend which can lead to challenges to establish direct links between our brain chemistry as a whole with our physical or emotional response. The link within research is still at its preliminary stages however, what is currently known is continuously revealing a great potential to consider what kinds of foods to eat and when depending on emotional needs. When evaluating the foods that enhance your state of mind, comfort you or potentially alter your mood, consider whether this is something reasonable and can create healthy benefits to include into my diet. This upcoming information is a potential opportunity to use your eating habits to gain more control over your moods and perhaps even enhance your daily performance. Pick wisely.
Diabetes and Exercise
As of 2008/2009, it was reported about 1 in 11 Canadians are living with Diabetes and this number is suspected to be even greater with today’s society. Specifically, for those over the age of 65, prevalence rate is closer to 1 in 5 (Public Health).
Diabetes is a chronic illness that results when the body either cannot produce sufficient insulin or cannot properly use the insulin it produces. Insulin is an important hormone that controls the amount of sugar within the blood. As a result, diabetes can lead to chronically high blood sugar levels producing a systemic effect that can cause damage to organs, blood vessels and nerves. If left untreated can lead to many different undesirable consequences such as heart disease, kidney malfunction and foot concerns.
Physical activity has been shown to be a powerful modality to decrease blood sugars and be as effective as many medications with fewer side effects ( Knowler et al 2002). Fitness level is also one of strongest predictors of all-cause mortality in people with diabetes and regular physical activity, in conjunction with healthy eating habits and weight control and can reduce the incidence of diabetes by 60%!
Physical activity and exercise are beneficial for those with diabetes in both the immediate and long –term control of blood sugar. A single bought of exercise reacts to immediately reduce sugar in the blood because during the exercise, the working muscles require sugar for fuel and energy. Exercise promotes insulin sensitivity so the muscles are better able to absorb sugars into the muscle and therefore out of the blood vessels. However, the effects of exercise do not end with the end of the workout. After exercise, the worked muscles need to replenish their glucose stores and repair leading to prolonged lower sugar levels for as long as 24 hours afterwards.
With better blood sugar control, the risks of developing associated complications such as compromised cardiovascular function, impaired balance control with inadequate foot sensitivity and declined kidney function are vastly reduced and regular exercise can delay the onset of vascular and organ damage promoting longevity and health. The possibilities of exercise benefits are endless. The more you move, the better you are!
References
-Canadian Diabetes association. www.diabetes.ca
-Knowler WC, Barrett-Connor E, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002; 346(6):393-403. - See more at: http://www.diabetes.ca/clinical-practice-education/professional-resources/physical- activity exercise#sthash.StCxtBN7.dpuf
Diabetes is a chronic illness that results when the body either cannot produce sufficient insulin or cannot properly use the insulin it produces. Insulin is an important hormone that controls the amount of sugar within the blood. As a result, diabetes can lead to chronically high blood sugar levels producing a systemic effect that can cause damage to organs, blood vessels and nerves. If left untreated can lead to many different undesirable consequences such as heart disease, kidney malfunction and foot concerns.
Physical activity has been shown to be a powerful modality to decrease blood sugars and be as effective as many medications with fewer side effects ( Knowler et al 2002). Fitness level is also one of strongest predictors of all-cause mortality in people with diabetes and regular physical activity, in conjunction with healthy eating habits and weight control and can reduce the incidence of diabetes by 60%!
Physical activity and exercise are beneficial for those with diabetes in both the immediate and long –term control of blood sugar. A single bought of exercise reacts to immediately reduce sugar in the blood because during the exercise, the working muscles require sugar for fuel and energy. Exercise promotes insulin sensitivity so the muscles are better able to absorb sugars into the muscle and therefore out of the blood vessels. However, the effects of exercise do not end with the end of the workout. After exercise, the worked muscles need to replenish their glucose stores and repair leading to prolonged lower sugar levels for as long as 24 hours afterwards.
With better blood sugar control, the risks of developing associated complications such as compromised cardiovascular function, impaired balance control with inadequate foot sensitivity and declined kidney function are vastly reduced and regular exercise can delay the onset of vascular and organ damage promoting longevity and health. The possibilities of exercise benefits are endless. The more you move, the better you are!
References
-Canadian Diabetes association. www.diabetes.ca
-Knowler WC, Barrett-Connor E, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002; 346(6):393-403. - See more at: http://www.diabetes.ca/clinical-practice-education/professional-resources/physical- activity exercise#sthash.StCxtBN7.dpuf
Brain Benefits from Exercise
By Erika Howe M.Sc R.Kin
When it comes to exercise and physical activity there is always talk of how great it is for your heart, your muscles, and your bones to keep your healthy but exercise is JUST as important for our brains.
Did you know that the brain makes up only 2% of our total body mass but requires 20% of our oxygen! Not only that but at any given time, 20% of our body’s blood is pumping through the brain to deliver that oxygen, and all the necessary nutrients to keep up with the constant processing and delivery of information.
Our brain cells (call neurons) are just like our muscles cells, if we don’t use them, we lose them so its just as important to keep our brains stimulated as it is our bodies to feel vitalized and energized through our day. Brain activities such as puzzles, games, reading, and learning or training in brain fitness programs such as Lumosity™ or BrainHQ™ can increase the strength and number of neural connections within the brain, but research as shown that physical activity through working muscles and aerobic training can have similar effects in boosting brain activity to enhance information process and memory retention capabilities.1 However, exercise is also shown to positively affect the brain on multiple fronts to benefit mental health, relationships, and lead to a healthier and happier life overall. By increasing heart rate through aerobic exercises, more oxygen and nutrients can be delivered to the brain providing a rich environment for neurons to flourish, repair and grow. Furthermore, exercise releases a surplus of hormones that further aides in creating a nourishing environment for neural connections to grow. Here are a few outcomes as a result.
Reduces Stress: One particular hormone, known as GABA has a unique role in our “fight or flight” response and serves to control our ability to handle stress. A recent study at Princeton University demonstrated that when a group of active mice and a group of the sedentary mice were exposed to a stressor, the active group were quickly able to recover and return to a calm state, however the sedentary group remained in an anxious and high-energy state for a prolonged period of time2. Exercise has been shown to increase the release of this GABA hormone and ultimately improve our brain and body’s ability to handle and dissolve stress.
Improves Mood: In addition, regular exercise has the ability to boost the release of our “happy-hormones” – endorphins, and serotonin that can give us feelings of euphoria, help put a smile on our face, and uplift our mood. Exercise has demonstrated ability to be just as effective as some anti-depressant medications in treating depression3.
Sharpen Memory & Prevent Cognitive Decline: By having improved blood flow through the brain, exercise particularly improves blood flow to a region of the brain known as the hippocampus, a structure for major memory storage. With age, this region of our brain loses volume (i.e.: neurons) and has been thought to contribute to the development of dementia. However, research demonstrated that a 1-year exercise program was able to improve hippocampal volume by 2%, effectively reversing age-related volume loss by 1-2 years4. This would mean that exercise is making our brains act younger! Furthermore, a recent study illustrated that regular exercise is able to delay the development of Alzheimer’s disease by nearly 30% (even effective with modest exercise with as little as 15 minutes of exercise 3 times a week)5.
Increase relaxation: Not only does exercise make us more energized during our day, but when it is time for some shut-eye it can aid in relaxation to get a better nights sleep. Although the exact mechanisms are still unknown, it is believed that by moving around 5-6 hours before bedtime helps increase our body’s core temperature. Once exercise has ceased, and our temperature returns back down to normal, it is our body’s signal that it is time for bed6.
Getting some exercise can have positive effects far beyond the gym or SMART exercise class. Gaining self-confidence, getting out of a funk, and even thinking clearer are just some of the motivations to take time for exercise on a regular basis. So do your brain a favour and get moving!
References
1. BrainHQ, Physical Exercise for brain health. http://www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise
2. Schoenfeld TJ, Rada P,Pieruzzini PR, Hsueh B, Gould E (2013). Physical Exercise Prevents Stress-Induced Activation of Granule Neurons and Enhances Local Inhibitory Mechanisms in the Dentate Gyrus. J of Neurosci, 33(18): 7770-7777; doi: 10.1523/JNEUROSCI.5352-12.2013
3. North TC, Mccullagh PE, NNY, Tran, ZV (1990). Effect of exercise on depression. Exercise and sport sciences reviews, 18(1), 379-416.
4. Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America, 108(7), 3017–3022. doi:10.1073/pnas.1015950108
5. Larson et al. (2006) Exercise Is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older. Annals Of Internal Medicine
144(2):73-81
6. Youngstedt, SD (2005) Effects of Exercise on Sleep.Clin Sports Med. 24(2):355-65
When it comes to exercise and physical activity there is always talk of how great it is for your heart, your muscles, and your bones to keep your healthy but exercise is JUST as important for our brains.
Did you know that the brain makes up only 2% of our total body mass but requires 20% of our oxygen! Not only that but at any given time, 20% of our body’s blood is pumping through the brain to deliver that oxygen, and all the necessary nutrients to keep up with the constant processing and delivery of information.
Our brain cells (call neurons) are just like our muscles cells, if we don’t use them, we lose them so its just as important to keep our brains stimulated as it is our bodies to feel vitalized and energized through our day. Brain activities such as puzzles, games, reading, and learning or training in brain fitness programs such as Lumosity™ or BrainHQ™ can increase the strength and number of neural connections within the brain, but research as shown that physical activity through working muscles and aerobic training can have similar effects in boosting brain activity to enhance information process and memory retention capabilities.1 However, exercise is also shown to positively affect the brain on multiple fronts to benefit mental health, relationships, and lead to a healthier and happier life overall. By increasing heart rate through aerobic exercises, more oxygen and nutrients can be delivered to the brain providing a rich environment for neurons to flourish, repair and grow. Furthermore, exercise releases a surplus of hormones that further aides in creating a nourishing environment for neural connections to grow. Here are a few outcomes as a result.
Reduces Stress: One particular hormone, known as GABA has a unique role in our “fight or flight” response and serves to control our ability to handle stress. A recent study at Princeton University demonstrated that when a group of active mice and a group of the sedentary mice were exposed to a stressor, the active group were quickly able to recover and return to a calm state, however the sedentary group remained in an anxious and high-energy state for a prolonged period of time2. Exercise has been shown to increase the release of this GABA hormone and ultimately improve our brain and body’s ability to handle and dissolve stress.
Improves Mood: In addition, regular exercise has the ability to boost the release of our “happy-hormones” – endorphins, and serotonin that can give us feelings of euphoria, help put a smile on our face, and uplift our mood. Exercise has demonstrated ability to be just as effective as some anti-depressant medications in treating depression3.
Sharpen Memory & Prevent Cognitive Decline: By having improved blood flow through the brain, exercise particularly improves blood flow to a region of the brain known as the hippocampus, a structure for major memory storage. With age, this region of our brain loses volume (i.e.: neurons) and has been thought to contribute to the development of dementia. However, research demonstrated that a 1-year exercise program was able to improve hippocampal volume by 2%, effectively reversing age-related volume loss by 1-2 years4. This would mean that exercise is making our brains act younger! Furthermore, a recent study illustrated that regular exercise is able to delay the development of Alzheimer’s disease by nearly 30% (even effective with modest exercise with as little as 15 minutes of exercise 3 times a week)5.
Increase relaxation: Not only does exercise make us more energized during our day, but when it is time for some shut-eye it can aid in relaxation to get a better nights sleep. Although the exact mechanisms are still unknown, it is believed that by moving around 5-6 hours before bedtime helps increase our body’s core temperature. Once exercise has ceased, and our temperature returns back down to normal, it is our body’s signal that it is time for bed6.
Getting some exercise can have positive effects far beyond the gym or SMART exercise class. Gaining self-confidence, getting out of a funk, and even thinking clearer are just some of the motivations to take time for exercise on a regular basis. So do your brain a favour and get moving!
References
1. BrainHQ, Physical Exercise for brain health. http://www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise
2. Schoenfeld TJ, Rada P,Pieruzzini PR, Hsueh B, Gould E (2013). Physical Exercise Prevents Stress-Induced Activation of Granule Neurons and Enhances Local Inhibitory Mechanisms in the Dentate Gyrus. J of Neurosci, 33(18): 7770-7777; doi: 10.1523/JNEUROSCI.5352-12.2013
3. North TC, Mccullagh PE, NNY, Tran, ZV (1990). Effect of exercise on depression. Exercise and sport sciences reviews, 18(1), 379-416.
4. Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America, 108(7), 3017–3022. doi:10.1073/pnas.1015950108
5. Larson et al. (2006) Exercise Is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older. Annals Of Internal Medicine
144(2):73-81
6. Youngstedt, SD (2005) Effects of Exercise on Sleep.Clin Sports Med. 24(2):355-65
5 Myths about exercise and aging
Myth 1: There’s no point to exercising. I’m going to get old anyway.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Myth 2: Elderly people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Myth 2: Elderly people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.
