Recovery for seniors -
As we age, our flexibility, mobility and balance can falter, too. Here are 4 common errors made by senior men when exercising:. That can make you less likely to exercise, or worse, increase your likelihood of falling. See a personal trainer for a quick form check.
Increase the frequency and intensity of physical activity as fitness abilities increase. Before starting, though, consult a professional to determine the best set of exercises for you, optimal weight and reps, and proper form.
Rotator cuff injuries are frequent in men who continue to lift heavy weights, or use improper form when doing upper body exercises. Injuries to the quadriceps tendon are common, particular with squatting or jumping exercises. The key to avoiding these injuries is to ensure proper form. Ncube suggests this simple exercise: Stand up straight, facing a wall.
Place your hands on the wall for support. Then, rock forward slowly onto your toes, coming into a tip-toe position. Slowly rock back onto your heels, lifting your toes off the ground.
Repeat this 10 times, always holding the wall for balance. Work on your balance. For example: With one foot grounded and the knee slightly flexed, move the body slowly through a running action while maintaining balance.
Bonus Tip: Singer says you can start by standing on one leg. Do more resistance training, including weightlifting. In addition to combatting the natural muscle mass and bone loss that comes with aging, resistance training strengthens joints and soft tissue.
Build stamina. Pay attention. Try yoga. Combine strength training and protein. Already active and looking to up your game and better your performance? Ncube offers these ideas:. Focus on posture and balance. Step forward with your left leg, and lower your body until your front knee is bent 90 degrees.
Return to the starting position, and repeat with your right leg. Bonus Tip: Singer likes the glute bridge to balance out the work between the front and back of the leg.
Strengthen your upper body. Place your feet flat on the floor for stability, with your back upright, shoulders back and your chest out. Serving seniors with dark leafy greens will provide them the nutrients needed to help the body function properly, prevent infections, and ensure they have the required energy to facilitate recovery.
Fruits are a credible source of essential nutrients such as vitamins A and C , fiber, carbohydrates, antioxidants, and many other nutritious calories that the body needs to heal properly. The fiber in fruits also helps to keep away the discomfort of constipation and related issues that can compromise the healing process.
The vitamin C found in fruits also raises levels of collagen, which is critical in building bones, tendons, skin, and muscles. In place of complex carbohydrates which are not advisable during an illness , whole grains can be a good source of energy needed to promote faster healing.
In addition to raising energy levels, whole grains also offer fiber to promote bowel health. Whole grains can include steel-cut oats, wild rice, whole wheat, and quinoa. Remember that in the absence of carbohydrates, the body will break down muscle tissue to get energy, leading to undesired health consequences.
Probiotics are an essential part of the recovery process, as they help in food digestion as well as fighting germs and infections to ensure the body is functioning optimally.
They also restore gut balance that tends to be destroyed by antibiotics, anesthetics, and painkillers taken during illness. Common forms of probiotic-rich foods are kefir, kimchi, yogurt, and sauerkraut.
Illnesses tend to dehydrate the body, meaning the water level will go down significantly. Since the human body is percent water, staying hydrated is critical for the healing process.
In any case, body fluid is a requisite for cell replication and growth, joint lubrication, and muscle function. This is particularly essential for ill seniors, who are more vulnerable to diseases and infections.
Here are three things older adults should avoid when recovering:. Foods and drinks containing a high amount of sugars provide an ideal environment for bacteria to thrive, thus negatively affecting the healing process.
Refined sugars also cause a spike followed by a low that makes you feel tired and drained, making it hard to exercise or perform normal activities. Processed foods can increase the levels of blood sugars in the body, which can drain the energy required to heal.
Most processed foods also lack fiber, and this can lead to constipation. They also contain chemicals to enhance the food that may have negative effects. In addition to slowing down the rate of blood clotting, alcohol impairs your immune system leading to infections , increases the risk of bleeding, and causes blood vessels to swell.
It may also not react well with medication, and this can affect the recovery process. A common problem that can affect seniors during recovery is weight gain, more so because there is less mobility and exercise.
However, by maintaining a healthy diet, avoiding sugars, processed foods, and alcohol, it is possible to keep weight in check, and consequently avoid the adverse effects of weight gain. Equally important, seniors should eat regularly when recovering from an illness or accident. Typically, having at least three meals per day is ideal for facilitating the healing process.
Older adults require more food to boost energy levels, increase resistance to diseases, and boost mental sharpness. Previous Next.
View Larger Image. Here are foods seniors should add to their diets, and those that should be avoided to ensure a speedy recovery: Foods to add to diet during recovery Vegetables Vegetables are a good source of carbohydrates and help deal with the fatigue that is common during recovery from an illness.
Healthy fats Healthy fats play a critical role during recovery from an accident or illness. Meat Seniors are required to consume an adequate amount of proteins to facilitate the repair of muscles that have may have been damaged during an accident or illness.
Eggs Eggs are ideal for seniors recovering from an illness, thanks to their high amount of nutrients. Fruits Fruits are a credible source of essential nutrients such as vitamins A and C , fiber, carbohydrates, antioxidants, and many other nutritious calories that the body needs to heal properly.
Whole grains In place of complex carbohydrates which are not advisable during an illness , whole grains can be a good source of energy needed to promote faster healing.
Probiotics Probiotics are an essential part of the recovery process, as they help in food digestion as well as fighting germs and infections to ensure the body is functioning optimally.
Water Illnesses tend to dehydrate the body, meaning the water level will go down significantly.
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