How Does Strength Training Benefit Your Aging Parents?
The keys to avoiding a fall include maintaining a healthy weight, strengthening muscles, and making healthy food choices. Many older adults do well getting enough exercise through daily walks, but strength training is overlooked.
What do your parents know about strength training? Here’s a quick guide to the benefits and ways to embrace a strength training program.
Muscle Mass Decreases With Age
Home Care Winter Garden, FL: Strength Training and Seniors
As you age, muscle mass starts to decrease. By the age of 60, your muscle mass has reduced by around 15 percent. It’s as high as 30 percent by the time you’re 80.
To counteract this, strength training exercises help increase muscle mass. Experts recommend at least 30 minutes of moderate activity a day, and it’s recommended that strength training should occur at least three days per week.
Working with a physical trainer is one way for your parents to build muscle mass. They may also find beneficial programs through beginner home videos. HIIT workouts are one way to do this. They can also rely on exercises like squats, wall push-ups, and wall slides.
What is a wall slide? Your parent stands about a foot from a wall and leans back into the wall. At that point, your mom or dad lowers into a squat while keeping the head and shoulders against the wall, creating the sliding motion. Hold the squat for a count of five and slide back up.
The Fall Risk in the Elderly
Every minute across the U.S., an average of 60 older adults fall. Not every fall leads to injuries, but some of these falls result in severe or fatal injuries. Approximately three million of these falls require emergency medical treatment, and around 20% of them result in head injuries or bone fractures.
Families can help their parents lower their fall risk by keeping their muscles toned and by working on fitness programs that help them retain their balance.
Check prescription medications for side effects like dizziness. If your mom or dad is taking a drug that causes dizziness, it’s time to address safer ways to take their medications. For example, it’s often better to take the medications before sitting down for an hour or two or at bedtime.
It’s Time to Talk About Home Care
How much exercise do your parents get? Strength training is one of the best ways to help lower your parents’ risk of a fall. Talk to their doctors about their fall risk and areas of their life where they need to make improvements.
Caregivers are also helpful at lowering the fall risk. They’re available to help your parents with ambulation, bathing, and medications. Your parents aren’t alone when they’re feeling lightheaded. They can hold their caregiver’s arm for support.
Once you know, you’ll have a good idea of the ways home care services help out. Caregivers can assist your parents by cheering them on, schedule fitness classes for them, and making sure they’re exercising often enough and in a safe manner. Call a home care agency to learn more.
If you or an aging loved-one is considering home care in Winter Garden, FL please contact the caring staff at Winter Garden Senior Home Care today. (407) 347-2050
Sources:
https://www.cdc.gov/injury/features/older-adult-falls/index.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/
Founder / Owner
Jennifer Talbot is the Co-Owner of Winter Garden Senior Home Care in Winter Garden Florida.The business opened on Plant Street in October of 2007 (formally known as Age Advantage).
Jennifer remains active in the business and enjoys personally meeting with families looking for professional, classy caregivers. She prides herself in taking the time to listen and appreciate the personalities and life experiences of people who wish to “age in place”.Her unique ability to match people with their ideal caregiver, combined with a strong sense of service is what makes her business so successful.
Mrs. Talbot is a current member and past president of the Winter Garden Rotary Club, past president of the VFW Ladies Auxiliary, active West Orange Chamber member, Recipient of the “Spirit of West Orange” Award 2017, Past Business Networking International Growth Coordinator, Past Committee member and founder of South Lake’s HINT, sustainer member of the West Orange Junior Service League, past board member for AGED, advisory board member for Elder Advocates, a United States Air Force brat, and proud mother of two college graduates.
Rebecca Lanterman
Owner
Rebecca has worked in the Central Florida medical community for over 10 years.She is a native of Winter Garden, Florida andhas a driving passion to serve our seniors.It has been said that Rebecca never meets a stranger.Her experience has been in Hospice, Hospitals, Nursing Homes and Assisted Living Communities where she faithfully served as a community liaison helping residents and families understand the myriad of long term care and healthcare options.
Rebecca is the mom of a little guy who is the twinkle of her eye.She can often be heard telling stories of traveling all around the country pulling her camper.To Rebecca, to live life is to touch it and experience it.Growing up in Central Florida afforded her some unique experiences like being a part of the “Magic” at Walt Disney World where she was a Walt Disney World Spirit Ambassador.She feels that this early indoctrination by The Walt Disney Company helped her understand the true value of serving others.To this day, she still has some of that Pixie Dust.Rebecca has also accomplished countless marathons and triathlons. After the sudden loss of her dad, her training partner, in 2012 she stepped away from the sport.But, as time has passed and healing has taken place, she is back to pursuing their dreams again.This time, her dad, her trusty training partner is keeping pace in her heart.It is from that willingness and drive that Rebecca has a keen understanding of the arduous and often treacherous course that our families are on.And, she is here to come along beside you and be with you each step, each stride, and each hurdle.It’s the old adage “life is a marathon and not a sprint”.She is here along with the team at Winter Garden Senior Home Care to be a part of your journey.
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