Recommended Forms Of Exercise For Older People

Exercise is one of the keys to living a quality life as we age. There are no official fitness guidelines for older adults, but the basic exercises for seniors are the same at every age. If you need tricks and tips about exercise for older adults, we have listed some out below for you.

Aerobic Exercise:

From walking, dancing, biking to swimming, aerobic exercise stimulates the heart rate and breathing rate. Not only good for fitness, but it also helps for both physical and emotional health. Another good thing about aerobic exercise is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise.

Resistance Exercise:

You can have your resistance exercise either from the comfort of your home or by hitting the gym. You should consider tubing if you are looking for a simple but effective resistance exercise at home. You can do a lot of different exercises with tubing as it is versatile. You can start with a set of four for about, they come in colors to denote the tension. If you order them, make sure to order the strap that allows you to attach the tube to a door, and if you want to work your legs, ask for leg straps.

Flexibility Exercise: 

Though it may not sound as exciting as a six-pack, flexibility is key to feeling mobile, agile, and strong in our bodies. Stretching—especially when paired with deep breathing, like in yoga—promotes both greater range of motion (your joints’ abilities to move to their fullest potential) and extensibility (how well your muscles and connective tissues allow those joints to move). Plus, yes, it also strengthens your muscles.

Balance exercise:

We recommend some or all of these exercises every day for the best results. It is advisable to also have someone nearby for support if you have concerns about falling over. You should also speak with your doctor before doing these exercises if you have a balance disturbance or are concerned about whether it is safe for you to do them.

Walk a straight line: Use a string lie on the floor like floor tiles and try to walk along with it. What you are trying to do is to land one foot in front of the other heel first. Try with arms extended out and then relaxed at your sides. As you get better with this, you can move on to walking forward to one end and then back to the other. Do this 10 times.

Stork: Stand on one leg, keep your arms at your side with your shoulders relaxed, and try to balance for 30 seconds. Repeat one to two times with each leg every day. You can increase the minutes as the weeks go by. Also, make it more challenging by trying to swing your arms like you’re running. That will throw you slightly off balance and you will need to make corrections to maintain your balance. This is good for your core and abdominal muscle groups that are involved in balancing. Another way to make it more challenging is to hold bottles of water in each hand.

Nose toucher: Stand with your right leg approximately 24 inches in front of your left, bend your knees slightly, and try to touch your nose with your finger. The more in line your feet are with each other the more challenging this will be. Once you can do it well with either leg in front of the other, try this exercise with your eyes closed.

Sit-stands: Sit on the edge of a sturdy chair and try to stand up without swinging your arms forward, and then sit back down very slowly. Repeat 10 times. If you need help, go ahead and let your arms reach forward for balance, but then over time, try to do them without the assistance of your arms.

Marching: For this, you will need a strong chair for balance. Lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. As you master this, you can move to touch the chair with one finger for balance and then eventually without holding onto any support at all, and finally with your eyes closed. You can also try alternating the marching between the left and right leg instead of one set with one leg.

Side leg raises: Hold on to a sturdy chair for balance and lift your right leg out to the side. The left knee can be bent slightly. Repeat 10-15 times with the right leg then do the left leg. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed.

Heel raises: Hold on to a sturdy chair for balance and rise up on to your tippy toes. Repeat 10-15 times. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed.

Step-ups: Stand in front of a staircase and step up with your right foot, then up with your left, then back down with your right, then back down with your left. Repeat 10 times. If you need a little support, hold on gently to the railing, or better yet, just touch the wall with your fingertip.

  

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How Heavy Drinking Damages The Body

There are several ways heavy drinking is affecting your body. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), heavy drinking is characterised as more than four or five drinks in a two-hour sitting.

From DNA to hormones, heavy drinking can alter your body’s biology in a big and detrimental way. Heavy drinking bouts Change Your DNA And Make You Crave More Alcohol

A study, published in December 2018 in the journal Alcoholism: Clinical & Experimental Research, identified two genes that are subject to change — one affecting the body’s biological clock and one regulating the stress response system. The study’s authors, from Rutgers University also found that the genetic changes in binge and heavy drinkers were associated with a higher desire for alcohol.

Increase the Risk of Cancer — Especially of the Head, Neck, Liver, and Breast

The National Cancer Institute (NCI) cites several studies that say heavy drinking increases chances of developing cancer.  A study published in August 2012 in the journal Annals of Oncology shows that your risk of cancer increases if you are a heavy drinker. A 2012 study published in October 2015 in the International Journal of Cancer also shows that over 5 percent of new cancer occurrences nearly 6 percent of all cancer deaths worldwide were estimated to be attributed to alcohol. According to the NCI. heavy drinkers are 5 times more likely than nondrinkers to contract esophageal cancer.

Affect Long-Term Memory and Brain Structure

Reports by the American Addiction Centers.  say that heavy drinkers over a long period of time stand the risk of long term problems with brain function as well as risk of changing the brain’s “hard wiring,” which can lead to cognitive problems even after sobriety is attained.

Cause Hormonal Disturbances

Binge drinking affects the body’s endocrine system according to research published in September 2013 in the journal Endocrine and Metabolism Clinics of North America. The study found that heavy drinking can disrupt communication between the nervous, endocrine, and immune systems with resultant effects like stress abnormalities, reproductive deficits, body growth defects, and immune dysfunction.

Change the Composition of Organisms in the Gut

Alcohol can interfere with the composition and function of microorganisms found in the body. A study published in 2015 in the journal Alcohol Research: Current Reviews found that chronic alcohol consumption can cause bacterial overgrowth and imbalances in the intestine. This can cause digestive issues like stomach pain, bloating, constipation, diarrhoea, and rosacea.

  

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The Health Benefits Of Listening To Music

Listening to music relieves stress. Songs have a way of reminding me of certain periods in my life. Tu Face’s African Queen always reminds me oof my first love.  James Arthur’s Roses remind me of being a struggling university student. Mohits’s songs from their glorious era remind me of my wide-eyed optimism as a teenager. Wande Coal’s Mushin to Mohits album reminds me of my rush to grow up, enter university and enjoy the rest of my life. Look at how that turned out.”

 

I’m sure this is the same for everyone — we all have songs that calm us, excite us, or remind us of certain periods in our lives. Perhaps when we were different people or when we had different dreams.

Scientists do not fully understand the effects of music on human beings. However, what they do know is that when we hear good music, the brain releases a chemical called dopamine, which positively affects our mood. It is, therefore, no surprise that songs we like can make us feel strong emotions such as joy, sadness, happiness, nostalgia etc.

Music helps with memory. This premise of emotions associated with music prompted researchers to postulate that music may possess the ability to affect our health and well being. While there is still ongoing research on the health benefits of a beautiful symphony, early results suggest that music may have some of the following benefits.

Music and Endurance
Music can be the difference between a boring work out session and an interesting one. Not only does it relieve boredom, but it also improves stamina and puts you in a better mood.

Picture yourself in the gym playing upbeat music [gbedu wey dey burst brain] while exercising. Not only does the tempo move you, it also adds a new twist to your work out session. Motivational or catchy music synchronised to your work out routine has been shown to have positive physical and psychological effects — you can bench press to Burna Boy’s Way Too Big, do push-ups when Zlatan says Gbe body eh, or even prove your gym haters wrong when Davido’s Fem starts to play. All these are satisfying and even encourages you to exercise harder and longer than your usual routine.

 

Music and Mood
Lights off, scented candles, soft music playing in the background. What does this remind you of?
Let’s flip it: Cold play’s Fix you, lonely nights and a fresh break-up? What does this remind you of?
Worship songs, a place of worship, and a charismatic religious leader. Any guesses?
Because of the chemicals released by our brains when we encounter different musical chords, music can greatly improve or reduce our mood depending on the context. Music can make you sad if you are happy and vice versa. In other cases, it could make someone who is happy happier and a sad person sadder. Alternatively, it could also be a trigger for nostalgia. So, scientists advice that the love song you currently share with your significant other that makes you so happy could one day be a source of sadness. Especially if you guys are no longer together.

Music and Memory
I can bet that no Nigerian can recite the multiplication table without singing it. Okay, what of Nigerian states and capital? Let’s try Rivers in Africa? Last one: spell hippopotamus without singing. I dare you.
Various studies have shown that when trying to learn new a language, groups which sang the phrases fared better than groups who tried to learn normally. There was more verbatim memory recall for the sing-song group than for the other group. This is because repetitive parts of a musical rhythm help the human brain form patterns that enhance recall. This improved memory recall through songs have been shown to be useful in the management of patients with Alzheimer’s disease and early onstage dementia.

Music and Stress and Anxiety
Listening to low tempo music such as classical music has been shown to reduce stress levels as they have a soothing effect on the body. Studies show that it reduces stress and anxiety in healthy people undergoing medical procedures such as surgery, dental appointment, or even routine check-ups. In some cases, while waiting for results of a test. I’m sure many people have a memory of listening to their favourite song, praying, and telling themselves to relax while waiting for the result of an HIV test.

  

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Why You Should Let That Fart Out Now

There are some healthy habits we tend to ignore because we think they are embarrassing, well, farting is part of it. Yes! Let that fart out! However, you might consider using a restroom and saving other innocent people from having to smell it.

 

When we take things in, we tend to swallow air. Also, during the process of digestion, our body releases some gases as a by-product. Burping and farting help release all this air and gas from our body.

 

According to a study published in the Journal of Gastroenterology and Hepatology, farting means an instant reduction of a swollen belly (caused by bloating), helping you feel much more comfortable.

Below are some reasons to let the fart out according to healthshots:

Reduces abdomen pain
When gas gets accumulated in your gut it puts pressure on the abdomen. Due to this you can have a swollen stomach and might even be in extreme pain. Passing gas can give you instant relief from such a situation. Do you know if you hold a fart in or are unable to fart, then the gas accumulated in your gut can also give you a severe headache?

Reduces bloating
Bloating is basically a mix of water and gas. It usually happens when you eat a large meal and don’t give it time to digest. Bloating won’t just give a swollen belly, but can also be very painful.

An indicator of food allergies
If you are allergic to a particular food, then you might experience more gas upon their consumption. So, if eating certain kinds of foods makes you gassy, then it could be your body’s way of saying that you must stay away from them.

Helps you detect problems with your colon health
If your fart has a very funky smell, you experience pain while farting, or if you are farting way too often—then it could be an indication that your gut isn’t functioning properly. This improper functioning can also lead to gastric issues and even constipation—which can be problematic in the longer run.

Helps in preventing illnesses
When we fart, we release some amount of hydrogen sulphide. According to studies, if you don’t fart then this gas keeps on accumulating inside your body and in severe cases can also lead to cell damage and heart problems, and even stroke.

So, do not be ashamed of releasing some gas, it is good for you.

  

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COVID 19: Vaccine Alone Cannot Stop Pandemic - WHO

The World Health Organization said yesterday  that a vaccine will be a “vital tool” in the global fight against the coronavirus, but it won’t end the Covid-19 pandemic on its own and there’s no guarantee scientists will find one. 

World leaders and the public must learn to manage the virus and make permanent adjustments to their daily lives to bring the virus down to low levels, WHO Director-General Tedros Adhanom Ghebreyesus said during a news conference from the agency’s Geneva headquarters.

 “At the same time, we will not, we cannot go back to the way things were.”

Throughout history, outbreaks and pandemics have changed economies and societies, he said.

“In particular, the Covid-19 pandemic has given new impetus to the need to accelerate efforts to respond to climate change,” he said. “The Covid-19 pandemic has given us a glimpse of our world as it could be: cleaner skies and rivers.”

 

The virus has infected more than 22.7 million people worldwide and killed at least 794,100 in more than seven months, according to data compiled by Johns Hopkins University. There are at least 30 potential vaccines currently in clinical trials, according to the WHO, but there is no guarantee they will be safe and effective, he said.

 

Even though human trials for potential vaccines are progressing, scientists say key questions remain. Covid-19 was discovered in December. While numerous research papers and studies have been produced on the virus, scientists still don’t fully understand how it affects the body or how well someone is protected from reinfection after recovering.

 

Earlier this month, Tedros said there was no “silver bullet” to the coronavirus and “there might never be.”

He said world leaders can stop new outbreaks by practicing the “basics” of public health and disease control. “Testing, isolating and treating patients and tracing and quarantining their contacts. Inform, empower and listen to communities..

Tedros said Friday that “every single person” can make a difference in the pandemic.

“Every person and family has a responsibility to know the level of Covid-19 transmission locally and to understand what they can do to protect themselves and others,” he said.

WHO director general warns of ‘vaccine nationalism’ and price gouging

Dr. Maria Van Kerkhove, head of the WHO’s emerging diseases and zoonosis unit, said it’s “very important” for the public to learn “how to live with this virus.”

That will help “continue to suppress transmission, identify cases and clusters that pop up so we can quickly put those out and minimize as many deaths as possible,” she said. “In doing so, some countries may need to implement some measures again.”

 

Van Kerkhove said some countries, using data, are now choosing to implement social distancing measures in areas where there is a high level of transmission.

“What we are seeing now is a targeted approach to adding interventions that need to be put in place to get outbreaks under control and reduce the number of infections that are happening,” she said. 

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Yellow Fever Outbreak In Nigeria: WHO Steps In

The World Health Organization says it is supporting the Nigeria Centre for Disease Control, Delta and Enugu States to tackle the outbreak of yellow fever.

WHO disclosed this in a statement issued on Wednesday from its Regional Office for Africa, Brazzaville, Congo.

According to the statement, WHO is supporting NCDC, Delta and Enugu to investigate and respond to recently reported deaths from unknown cause in some communities now identified to be an outbreak of yellow fever.

The Ministries of Health for both states notified the NCDC on 2 and 3 November 2020 respectively of cases presenting with symptoms indicative of viral hemorrhagic fever.

As at 6 November 2020, three samples from Delta and one from Enugu tested positive for yellow fever at Irrua Specialist Teaching Hospital Laboratory and NCDC’s National Reference Laboratory, Abuja.

Yellow fever is caused by a virus spread through the bite of infected Aedes aegypti mosquitos.

Large epidemics of yellow fever occur when infected people introduce the virus into heavily populated areas with high mosquito density and low vaccination coverage.

With the onset of the current outbreak, epidemiologists, and other health professionals in WHO, NCDC and National Primary Health Care Development Agency are working in support of State public health teams.

They are working in support of State Public health teams or Rapid Response Teams that have been organised and trained in each of the affected States.

Outbreak investigation is ongoing in each state through the RRTs under the coordination of respective State Ministries of Health.

Hospitals have been identified in each state and capacitated to manage patients who develop symptoms and complications.

Initiating a response to the outbreak, Enugu State Commissioner for Health, Dr. Ikechukwu Emmanuel Obi during the EOC meeting after definitive diagnosis of the disease said that the disease had been reported from Etteh-Uno and Umuopu communities in Igbo-Eze north LGA.

Obi indicated that the state RRT had done an outbreak investigation and identified those so far affected.

He promised to facilitate a reactive yellow fever mass vaccination intervention for the affected and neighbouring LGAs.

Meanwhile, the UN health agency said proactive vaccination campaigns were planned for most at-risk states including Delta in 2020.

The Delta campaign that was supposed to start by the end of November 2020, has now been brought forward and started on 10 November 2020 in the affected LGAs.

Speaking on the outbreak, Dr. Walter Kazadi Mulombo says that Nigeria is one of the countries implementing Eliminate Yellow Fever Epidemics strategy.

This strategy is being steered by WHO, Gavi the Vaccine Alliance and United Nations Children’s Fund, to protect at-risk populations, prevent international spread and contain outbreaks rapidly.

“As part of EYE strategy, Nigeria has developed a 10-year strategic plan for the elimination of yellow fever epidemics. Through this strategy, the country plans to vaccinate at least 80 per cent of the target population in all states by 2026”, Dr. Mulombo said.

The Delta statewide proactive vaccination campaign was planned under the EYE strategy. 

(NAN)

  

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