JustCare

Tag: Exercise

  • For knee pain, avoid arthroscopic surgery

    For knee pain, avoid arthroscopic surgery

    Kaiser Health News reports that international health experts and patients say that for knee pain its best to avoid arthroscopic surgery. According to the study published in BMJ, people with degenerative knee disease, that is osteoarthritis, or tears to their meniscus, are better off with exercise and therapy than with surgery.

    Years ago, I looked into this after a meniscal tear myself (a meniscus is a piece of cartilage that acts as a cushion between bones in the knee). Injuries to menisci often get better with physical therapy, anti-inflammatory medicine like ibuprofen, and maintaining a healthy weight. More serious injuries such as ruptures of anterior cruciate ligaments (ACL) which I also managed to do, require surgery if one is going to continue in a sports career or participate in an activity that puts torsion on the knee such as skiing.

    But for many of us, again, physical therapy and keeping the muscles strong around the knee and body weight under control may be the better choice, as studies show that those who have surgery have three times the risk of developing osteoarthritis later. As with many studies, there is a caveat. The higher risk of osteoarthritis may be related, as the study cited notes, to repeated injuries, since people who get the surgeries may do so in order to continue in activities that may cause them to re-traumatize their knees.

    To arrive at this recommendation, researchers looked at 13 studies of 1,700 patients who received arthroscopic surgery. They found that the overwhelming majority of these patients neither gained relief from their pain nor improved mobility from the surgery.  The small fraction who did see improvement in function or pain relief a few months following the surgery did not see it last for more than a year.

    In addition, surgery always has attendant risks, including infection.

    Arthroscopic knee surgery entails a few small cuts around the knee that permits the surgeon to see inside with a small camera and remove any damaged tissue or cartilage. It is a common procedure for repairing meniscal and ACL tears.  It is generally not recommended for patients with arthritis since it has not been found to reduce arthritic pain.

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  • The Zen of swimming

    The Zen of swimming

    “It’s a wonderful world out there, swimming back and forth in the calming waters. Instead of running on a treadmill, I brace my feet against the side of a pool and glide off into the bright blue buoyant world, swimming back and forth at whatever relaxing or invigorating pace I feel like taking that day..”

    I want to break the record for longest living human. I also want to keep feeling as strong and pain-free as possible. So when I turned 50, I started walking everywhere I needed to go instead of taking public transportation, and I joined a gym. Walking was a pleasure, but the gym was not.

    At 55, I joined a different gym—one that had a pool. I hadn’t been swimming for 35 years, but doing laps sounded a lot more fun than push-ups and treadmills.

    As soon as I joined, I panicked.

    – Which lock should I buy?
    – How cold is the water going to be?
    – Will I have to wear a stupid bathing cap?
    – Ugh. Group showers.
    – Ohmygod, what do I look like in a bathing suit these days??

    I worried that everyone would swim faster than me, that I would jam up my lane and they’d all hate me. Would I swim half a lap and then feel like I was going to die and give up?

    But the image of my 70, 80, 90-plus-year-old self thump, thump, thumping along on a treadmill drove me to deal with the fears and give swimming a try. It turns out, science is on my side.

    What Science Says About Swimming and Aging

    A 32 year study of men ages 20 to 90 found that swimmers had the lowest mortality rate, beating walkers and even runners.

    Swimming peels off the pounds. Even a slow crawl burns more calories than walking or cycling, and you’d have to run six miles per hour or more to beat it.

    Swimming is the ideal exercise for arthritis pain management and for keeping your joints flexible.

    “The most prevalent heart disease risk factor for older people is high blood pressure,” Dr. Hirofumi Tanaka, director of the Cardiovascular Aging Research Laboratory at the University of Texas at Austin points out, and swimming, he says, is very effective in reducing blood pressure.

    According to Joel M Stager, director of the Counsilman Center for the Science of Swimming (really!) at Indiana University’s School of Public Health, “Older swimmers maintain their muscle mass better than those who don’t swim, have much lower cardiovascular risk factors than non-swimmers… and score higher on all the various facets of ‘wellness.’ ” But one of the most important benefits, Stager says, is the fact that swimmers have much better balance than their non-swimming contemporaries. “This is a critical issue with aging. Bad balance leads to falls, falls lead to decreased activity and that leads to poor quality of life and a loss of independence. So, swim.”

    The Art of Being a Novice

    I did. The first time I swam a lap, I was so out of breath that I was ready to quit on the spot. As I clung to the far side of the pool, huffing and puffing, a very kind lifeguard walked over and said, “Take your time. Swim a lap, rest, then maybe swim another.” He assured me that I would build up my stamina. By taking a lot of rests, I swam an incredible 14 laps that day. Today, I swim anywhere from one to 10 miles a week.

    Swimming also has turned out to be a surprisingly social activity. In New York City, where I live, I’ve found swimming groups to join and activities to engage in, including an annual lap swim contest with a dinner and party hosted by NYC Parks & Recreation. Swimming is also wonderfully intergenerational. At my pool I regularly swim with people from their 20s to their 90s.

    As far as my other fears and concerns go:

    I found a simple and inexpensive Master Lock at my local drugstore.

    I’m fortunate enough to swim in a heated pool, but it’s still cold sometimes. I won’t lie: On those days, I hate that first minute.

    I don’t have to wear a stupid bathing cap, but I choose to, because it saves my hair. A tip for women: If you’re worried about the effect of chlorine on your locks, wet your hair, lather in some conditioner and cover it with your bathing cap while you swim.

    Group showers equal girl talk, and sharing swimming tips and stories.

    How do I look in a bathing suit? Better than I would have had if I not been swimming for the past six years. For the record, I wear tankini tops and men’s square-leg bottoms. It’s a flattering combination for the self-conscious.

    If you’re tempted to try, Google “public pools near me” and pick one that fits your budget. Or maybe you’re lucky enough to have a lake or ocean nearby. Just remember my friendly lifeguard’s advice: Start slowly.

    It’s a wonderful world out there, swimming back and forth in the calming waters. Joel Stager describes it as “almost meditative in nature,” and I agree. Instead of running on a treadmill, I brace my feet against the side of a pool and glide off into the bright blue buoyant world, swimming back and forth at whatever relaxing or invigorating pace I feel like taking that day.

    Try it.

    This article was first published on Senior Planet.

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  • Bladder control problems and how to treat them

    Bladder control problems and how to treat them

    Many older adults have problems with bladder control or urinary incontinence (UI). According to the American College of Physicians, UI affects about half of all women 40 to 60 years old and about three-quarters of all women 75 and older. Problems with bladder control can keep people from going out. The question is how to treat them?

    According to the National Institute on Aging, weak bladder muscles as well as overactive bladder muscles or damage to nerves that control the bladder all can leave people struggling to control their bladders. Moreover, men with blockages from enlarged prostates can have problems controlling their bladders. And, people with arthritis can also have problems controlling their bladders.

    We store urine in our bladders. When we can’t control our bladder muscles, urine moves into the urethra and passes out of the body without warning. If you or someone you love is struggling to control your bladder, talk to your doctor. The doctor can give you a series of tests to see what’s happening and how best to treat the problem.

    Some people need to see urologists, who specialize in treating bladder issues. There are different causes for lack of bladder control, including stress on the bladder, “stress UI,” from exercise, laughing or sneezing, which is the most common cause. The appropriate treatment turns on the type of urinary incontinence you have.

    Kegel exercises, to make your pelvic muscles stronger, are generally worth trying. To strengthen these muscles, lie down on your back and squeeze the muscles you use to stop urinating for three seconds, relax for three seconds and repeat ten times, three times a day. Keeping a healthy weight, not smoking, not drinking alcohol and drinking less caffeine could also help.

    For the most part, the American College of Physicians supports use of medications as a last resort. It recommends kegel exercises and not systemic drug therapy for people with stress UI. For people with other types of urinary incontinence, it recommends kegel exercises and bladder training, a type of behavioral therapy that involves urinating on a set schedule, before taking medications.  For obese women, it recommends exercise and weight loss. Treatments that do not involve medications have fewer side effects and are less expensive.

    Medicare covers weight-loss counseling, smoking cessation counseling and alcohol counseling. It also covers nutrition counseling.

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  • Exercise associated with fewer hospitalizations for people with and without heart disease

    Exercise associated with fewer hospitalizations for people with and without heart disease

    Heart disease (CVD) is the number cause of death and disability around the world. But, even with heart disease, exercise can help a lot. A study in the Journal of the American Heart Association looks at the relationship between exercise and heart disease, outcomes and quality of life. It demonstrates the value of exercise by showing that exercise is associated with fewer visits to the hospital for people with and without heart disease.

    Researchers studied 26,239 people. Almost half of them exercised for at least 30 minutes five days a week or more. It has been found that 150 minutes of exercise a week reduces the risk of death. Researchers in this study found that people with and without heart disease who exercised at least 30 minutes for five-seven days a week saved the health care system thousands of dollars; they spent less on health care and used fewer health care services–than those who exercised less.

    Put differently, people surveyed with heart disease who exercised at least 150 minutes a week visited the emergency room less frequently  (24% vs 31%) and had fewer hospital visits (21% vs 27%) than people with heart disease who did not exercise as much. People without heart disease and who exercised at least 150 minutes a week had the fewest visits to emergency rooms (9.1%) and hospitals (2.6%).

    Translated into proportional dollars saved, health care spending for people with heart disease who exercised at least 150 minutes a week was 20% less than spending on people with heart disease who did not exercise as much.  And, health care spending for people without heart disease but poor cardiovascular modifiable risk factors who exercised at least 150 minutes a week was half as much as people with heart disease who did not exercise as much.

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  • Video: 93-year old marine corps vet jogs daily

    Video: 93-year old marine corps vet jogs daily

    Watch this 93-year old marine corps vet–a purple heart recipient–jog around the gym, which has become his second home. What’s Bud Sargent’s secret? Having a bunch of buddies, exercise, nutrition and an ability not to worry.

    Bud enjoys getting out and spending time with people. He works out at the gym three days a week, and he actively engages with the people around him. Everybody seems to know him. He eats  no sugar. And, he doesn’t let stress get the better of him.

     

  • Video: Four older adults beat world record in freestyle relay

    Video: Four older adults beat world record in freestyle relay

    What does it take for four older adults–with a combined age of 360–to beat a world record in freestyle relay? Passion, purpose, and perseverance. One of the four, who is 89 years old, is battling back from a broken neck a year ago. The oldest is 93 and the youngest 86. They know the meaning of exercise!

    https://www.growingbolder.com/a-masterclass-in-active-longevity-3049779/

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  • Lifestyle changes could help reduce risk of memory loss as we age

    Lifestyle changes could help reduce risk of memory loss as we age

    Some estimates suggest that as many as one in five people over 65 have mild cognitive impairments. When these impairments are caused by medication side effects or depression, they can be reversed with treatment, Dementia cannot be reversed, but certain behaviors might forestall its onset. A recent Mayo Clinic study finds that lifestyle changes could help reduce the risk of memory loss as we age.  In addition to eating a healthy diet and exercising, participating in artistic activities could really help keep our minds from slipping.

    Researchers at the Mayo Clinic found that people who engage in artistic activities in middle and older age had a 73 percent lower risk of developing a mild cognitive impairment. People who engaged in crafts had a 45 percent lower risk. People who socialized had a 55 percent lower risk. And, believe it or not, people who used a computer had a 53 percent lower risk.

    By contrast, researchers found that having high blood pressure or suffering from depression in middle age increased the risk of developing a mild cognitive impairment.

    The researchers studied 256 people with an average age of 87, who had neither memory or thinking problems when the study began. People over 85 represent the fastest growing age group in the United States. The full study is available online in the journal Neurology.

    Here are more ways to reduce risk of memory loss and improve your health:

    Visit www.eldercare.gov to find the area agency on aging (AAA) in the community. AAA’s can provide information on free and low-cost activity programs for adults 60 and older.

  • Managing arthritis pain

    Managing arthritis pain

    More than 54 million Americans have arthritis, including about half of all older adults.  People with arthritis generally feel pain or stiffness in their joints–knees, hips, shoulders, wrists, fingers and toes. While there are more than 100 different types of arthritis, the two most common types are osteoarthritis and rheumatoid arthritis. Gout is also a form of arthritis.

    With arthritis, the tissue lining your joints becomes inflamed. You may experience redness, heat, swelling. Over time, the inflamed tissue may be damaged. Your eyes, heart and skin can also be affected by inflammation. In addition to pain, arthritis symptoms include fever, rashes, itching, weight loss and trouble breathing.

    Only your doctor can diagnose whether you have arthritis. You should explain where you hurt. Your doctor may x-ray your joints and may also draw blood,

    Older adults are most likely to have osteoarthritis, which tends to affect their hips, knees and fingers. Injury to a joint in youth can predispose to arthritis in later life. With rheumatoid arthritis, your joints, particularly hands and feet, become inflamed because your body’s immune defense system is not working as it should. Your internal organs can also be affected. Many people feel sick, have a fever, or feel tired.

    People with gout have crystals build up in their joints, particularly their big toes.

    Prescription drugs can sometimes help alleviate the pain and swelling. If your doctor gives you a prescription, be sure you understand when to take it, for example, before or after a meal and whether you should take the medicine with milk, to avoid a stomach upset. If your doctor prescribes cream, be sure to find out how often to use it as it can both ease the pain and cause a rash.

    As with most chronic conditions, you can help manage your pain and other symptoms by staying fit, eating healthy and maintaining a healthy weight. Your doctor might prescribe physical therapy. Otherwise, stretching, range of motion exercises, low-impact aerobics, swimming, tai chi and yoga can all be helpful. A daily walk, swim or bike ride could also help a lot. Always check with your doctor to make sure particular exercises are safe for your condition. Ice packs can also ease the pain, as can warm showers and rest for the sore joints.

    Beware of unproven quick-fix arthritis remedies you see on TV or social media. They can be harmful. Disregard claims that you can be cured. Arthritis cannot be cured by magnets, copper bracelets, chemicals, special diets or radiation. At best, symptoms can be controlled. Talk to your doctor before treating yourself to be safe.

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  • Exercise helps people with Alzheimer’s

    Exercise helps people with Alzheimer’s

    In a small study of 76 patients diagnosed with early stage Alzheimer’s disease, the half of the group that took brisk walks for at least 150 minutes each week for 6 months, as compared to those who participated only in stretching exercises, functioned better physically. Increased physical fitness also appeared to be related to better memory function and slower shrinkage of the hippocampus, the part of the brain involved with memory.

    Many studies have found that exercise and eating healthy food regularly, for example as in a Mediterranean diet, decreases one’s risk for dementia. Keeping blood pressure under control and not smoking—all the heart health recommendations also decrease risk. This goes for dementia in general and also “Alzheimer’s disease,” cited as the most common form of dementia although most people with dementia have a mix of changes classically associated Alzheimer’s degeneration, blood vessel disease and other types of degeneration.

    To learn more about the study, you can read this article from the New York Times.

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  • 5 Ways Late-Life Divorce Can Affect Your Health — and What to Do About It

    5 Ways Late-Life Divorce Can Affect Your Health — and What to Do About It

    Years of research indicate that a lifestyle of companionship yields more positive health benefits, but those divorcing late in life are not bound by the risks of solitude — if they put forth the energy, that is. Active efforts to maintain health in the face of a divorce can curb the negative impacts of abrupt lifestyle transitions. If you’re currently in the process of ending a marriage or are divorced, check out the potential ways that divorce can affect your health — be sure to talk to your doctor or nurse practitioner about any concerns.

    ● Chronic Health: The risk of conditions like heart disease, diabetes and cancer increase for divorced and widowed people by 20 percent, according to a study published in the U.S. National Library of Medicine. Attending annual physicals and check-ups for existing chronic conditions can help mitigate this risk. Make sure you talk to your medical provider about your health concerns, and stay away from lifestyle choices that can contribute to chronic conditions, like smoking, excessive drinking and eating sugary foods.

    ● Mental health: Starting a new chapter of life on your own can yield uncertainty, which undoubtedly leads to anxiety for many older adults. Navigating major transitions that occur after a divorce — finding a new living space, establishing new financial patterns — can create a lot of stress when adjusting quickly between two very different lifestyles. Seeing a counselor regularly can help you manage changes in your mental health, practice mindfulness and establish a routine of self-care.

    ● Weight management: Though weight fluctuation often occurs after any major transition in life, changes in weight often come after a divorce for several reasons. For one, shifts in appetite are closely linked to mental health changes, and can result in significant weight fluctuation. Furthermore, married adults are more likely to eat meals together, which keep diets regular and well-rounded. Sharing meals with a companion after divorce is an easy way to exercise self-care and consistency — both of which affect metabolism. Keep in mind that Medicare covers weight-loss counseling.

    ● Fitness routine: Many older adults also rely on their spouse as an exercise buddy, so a parting of ways can leave one at a loss for a fitness partner. Looking into community circles for single adults is a quick way to find a friend with similar exercise interests, or even a group class at a local gym.

    ● Social engagement: Beyond just having a fitness buddy, it’s important to make sure you still find companionship for your day-to- day activities. Seek out people who enjoy the same hobbies as you, like gardening, traveling, or playing sports. Whether it’s a caregiver, family member or friend, spending quality time with others is a pivotal aspect of self-care, and should be treated as a primary aspect of maintaining health.

    While these aren’t all the ways that mid or late-life divorce can affect your health, they encompass a starting point for older adults who want to ease their transition out of a marriage. Everyone’s experience is unique, so it’s important to discuss any health or lifestyle-related choices made with a medical provider or caregiver.

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