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Worse Exercises for Seniors

October 18, 2018 in: Senior Health,

You may have heard some enthusiastic seniors say - age is just a number.  It may be possible someone is at their peak of physical fitness at this age, but they still need to be cautious with some workouts.  Those posing a greater risk to health and can cause injuries.

Let’s take a look at some of the exercises having the potential to causing complications for seniors:

Long-Distance Running

Cardiovascular exercise has always been recommended to be incorporated into everyone’s fitness regime. Running long distances shouldn’t be your choice of a cardiovascular workout if you have crossed your golden jubilee.

Aerobic capacities are known to be on the decline with age and the rigorous pace of long-distance running can therefore not be maintained by the majority of seniors out there.

This doesn’t mean you stop running altogether. Just tailor these regimes so they are more manageable for your health. Start by running a moderate level and then brisk walk in-between intervals.

Squats with Weights

Low-impact squats are a great exercise. However, if you’re a senior, you should err on the side of caution by avoiding the use of free weights. This added weight puts an unnecessary pressure on the knees which can set you up for possible leg injuries. So all you need to do is skip the weights and focus on more reps and a proper form instead.

High-Intensity Aerobics

Intense aerobics, just like long-distance running, should be eased into and approached with caution. With age, your muscles are shrinking and so is your capacity for aerobics. This means you will be quite prone to injury in a high-octane aerobics class. It is also common to find your body tiring more easily which increases your possibility to misstep and injure yourself. Instead, it is recommended you join a significantly low-impact to moderate pace type aerobic classes.

Overhead Press

Even though this exercise may seem harmless, it brings about some serious concerns for seniors who may be planning to try it. Since we’ve already signified your muscles are shrinking with age, the bulk of all the weight in this exercise is placed upon your shoulders increasing chances of injury.

What’s more? Age also brings about the decrease in back mobility which brings about chances of back injury. We recommend tring individual shoulder exercises instead, like the shoulder press.

Running Stairs

It may seem like a great exercise and an opportunity to channel your inner Rocky Balboa, but this exercise can be a significant hazard if you’ve crossed 50. This is because your ability to balance is on the decline with age. This means you are more likely to lose footing and tumble as opposed to when you were younger. The stationary stair climber is a better substitute which can bring about the same result without the unnecessary risks.

It is still highly recommended to exercise, no matter what your age is. Just remember to listen to your body, and make the healthiest choice for your overall wellbeing.

Five Surprising Effects of Aging

October 05, 2018 in: Senior Health,

Even if you follow the healthiest lifestyle possible, you will face health challenges as you grow older. Here are five unexpected ways your health can be affected as you age.


As you get older, especially after 65, your immune system is not as strong as it used to be.

It is not a surprise that seniors make up the majority of the people who are hospitalized for flu-related problems. As you age, your chances of developing a serious flu complication increase. These complications may include:

  • Pneumonia
  • Worsening of heart and lung disease
  • Sepsis (a bacterial infection of the blood)

Therefore, getting a yearly flu shot is imperative. If you are over 65, ask your doctor to give you a high-dose version for maximum protection.

2.Weight gain

Bulking up in old age is perhaps expected. In addition to becoming less active physically, you begin to lose muscles. On top of this, your body decides to burn fewer calories for the same activities that helped you burn the most fat when you were younger.

Added weight increases your risk of developing health conditions such as diabetes, high blood pressure levels, heart disease, and stroke. In addition to this, obesity often leads to arthritis. So consider talking to your doctor to teach you some effective ways to combat the weight gain.

3.Fragile bones

Aging can disrupt your balance and make you less steady on your feet – this is why many elderly people fall. Elderly women especially should take care because they are twice as likely than male seniors to break a bone because.

To strengthen your bones, consider eating more fruits, vegetables, and calcium-rich foods. You might also want to ask your doctor to recommend you a vitamin D supplement. Moreover, make sure you exercise on a daily basis – walking, pushups, and squats are recommended. Also, quit smoking and do not over-consume alcohol.


Did you know that your chances of getting cancer jump up after you cross 50? While the reason why older people are susceptible to getting cancer is still not known, it may be because their cells lose their reparability or simply because they have been more exposed to cancer-causing agents.

Thus, as you age, you should adopt more healthy habits, such as cutting down your red and processed meat intake, maintaining a healthy weight, and exercising regularly.


Sadly, many depressed seniors do not get a proper diagnosis because either they or their doctors disregard depressive symptoms as natural responses to life’s setbacks.

Elderly people who have a long-term medical condition are more likely to suffer from depression. Loneliness may also cause depression. So, you should try to spend more time with friends and family and do the activities that you enjoy.

Fall Prevention for Seniors

October 01, 2018 in: Well-being, Senior Health,

Did you know just a few home improvement techniques can help you keep your loved ones and yourself safe from dangerous falls? These kind of falls are more common than you think. In one study, researchers found falls are the number one reason for injuries among seniors. These falls have resulted in serious head and brain damage, cuts, hip fractures and even deaths.

Even though some seniors may not have experienced a fall yet, they may avoid some necessary activities simply because they fear a dangerous fall.  Seniors avoid doing the activities they need to do because of slippery floors by the swimming pool, homes with electrical cords or rickety stairs. Whatever the immediate reason may be, the underlying reason for the fall is a false sense of security. This is exactly why certain measures should be taken in order to create a safe living space.

This process doesn’t require a complete remodeling of your entire house. Only a few simple changes need to be made in order to make your home safe for seniors. Let’s take a look at what experts of senior care would recommend:

1.    Clean Up All the Clutter

Keeping your home neat and tidy could possibly be the easiest method of fall prevention. All you need to do is clean-up the clutter. All the stacks of newspapers, magazines, Lego pieces, and the likes need to be swept away, especially from the staircases and the hallways.

2.    Remove or Repair Tripping Hazards

Some home fixtures are known to contribute towards fall injuries amongst seniors. All you need to do is examine every hallway and room in your house and inspect for slippery throw rugs, loose carpets or floorboards sticking up. If you find any of these tripping hazards, then you need to replace, remove or repair them before they cause any lasting injuries.

3.    Install Handrails and Grab Bars

These safety devices are known to be effective for seniors when they are moving up or down staircases, getting up and sitting onto a toilet, or even getting in or out of a bathtub. Bathroom-related injuries tend to be the worst. You should get in touch with a handyman right away to install these devices where it is necessary.

4.    Avoid Loose Clothing

Even though you want to feel as comfortable as possible at home, baggy clothes are known to cause a lot of falls. You should opt for properly hemmed and better-fitted clothes which do not drag on the ground or don’t bunch up.

5.    Wear Shoes

Socks really add to one’s comfort level, but they are a huge risk for seniors. If you don’t prefer wearing shoes at home, you can always get yourself some non-slip socks. These types of socks have grips on their soles to eliminate the risks of slipping.

Fall prevention for the elderly means prevention of injuries. Implementing the above mentioned steps at your home can make it safe and risk-free – especially for seniors.

Why Should You Stay Active in Your Senior Years?

September 05, 2018 in: Well-being, Senior Fitness, Senior Health,

As you age, you may give up on your daily exercise routine. While high-intensity exercises can make you tired, low-impact exercises on a regular basis are good for your health. Here are a few tips to help you stay fit after retirement:

  • Try 5-minute cardio workout sessions a few days a week
  • Squats can help you build lower body strength
  • Try bicep curls
  • Practice wall push-ups
  • Strengthen lower body muscles with leg raises
  • Improve your balance with chair stands and toe stands
  • Stretch your lower and upper body
  • Practice deep breathing exercises

Staying Fit after Retirement:

Advancing age is often accompanied by health issues. If you aren’t fit and fine, your immune system won’t be able to resists diseases. You may experience hypertension, back pain, osteoporosis, and dementia. Through regular exercise, you can reduce the risk of suffering from several health problems. But before you begin following an exercise routine, discuss with your doctor whether it’s safe for you.

Here’s why seniors should develop an exercise routine:

Improve Heart Health

Heart diseases account for almost 25% of deaths every year in the US. High blood pressure and LDL cholesterol levels in your body increase the risk of heart diseases. Regular exercise keeps your cholesterol levels under control and lowers blood pressure to reduce the risk of cardiovascular diseases.

Keep Joints and Bones Healthy

Arthritis is quite common among seniors. It refers to a group of 200 rheumatic diseases that affect your joints. Through regular exercise, you can effectively manage arthritis. It lubricates your joints and reduces stiffness and pain.

Control Obesity

Obesity is the underlying cause of various health issues such as arthritis, hypertension and heart diseases. You can prevent or control obesity by exercising on a regular basis.

Make the Immune System Stronger

Regular exercise can improve your immune system. This way, you can recover quickly from an illness or injury. A strong body is able to fight infections and improves your overall health.

Control Mental Health Problems

Mental health problems such as depression and dementia are quite common among seniors. You can reduce the risk of developing mental illnesses through regular exercise.

Physical activity releases chemicals in your brain that positively influence your mood and boost your self-esteem. Moreover, when you join fitness classes or go to a nearby park for a walk or to exercise, you also get to meet people and make friends.

Reduce the Risk of Slips and Falls

More than one out of four seniors in the US falls every year and one out of five such cases leads to broken bones or a life-threatening head injury. Regular exercise helps you improve your balance and therefore, reduces the risk of slips and falls.

Physical activity and exercises improve the quality of life. As you reach your retirement age, you need not indulge in strenuous exercises. You can rather try moderate, low-intensity exercises to improve your health.

Montecito Santa Fe firmly believes in fitness. It is why we have an amazing workout room right here at the facility and have fitness classes every day.

Understanding Situational Dementia Behavior in Seniors

August 28, 2018 in: Memory Care (dementia/alzheimers), Senior Health,

Dementia comes with numerous challenges. It can be especially difficult if it's a loved one who becomes difficult to communicate with. It can be frustrating for you, the care taker and the ones suffering from it.

Nevertheless, it is important to know the different scenarios that can play out in daily care and how you should deal with those situations if your loved one is suffering from dementia. Your loved one with dementia isn’t acting out on purpose. The changes in their brain account for the changes in their behavior.

Here are some of the situations where you need to effectively respond:

1.  Where Am I? What Time is it?

You may face situations where your parent is anxious and will ask such questions of you. They'll say that they want to go home, ask why they are at the house, or they may even fail to recognize it altogether.

Just remember that the reason for this confusion and loss of memory is deteriorating cognitive ability. Your parent may want more control over the situation. By saying these statements they're attempting to take back that control.

One way you deal with this is to politely remind them with photos and videos of where they are. Maybe the pictures and videos will help them remember where they are.

Take them towards a comfort and safety zone. Don't go into long explanations. That might get the wrong responses from them, making the situation even worse. You do not want that to happen.

2. Repetition and Accusation

If your parent says someone stole their possessions, has problems doing basic math, keeps collecting things or repeats things after the conversation has moved on, this is another situation where you need to practice patience. Deteriorating brain cells may be the cause of these repetitive behaviors and baseless accusations.

Sometimes it's obvious and sometimes it's not. Stockpiling and accusations may be obvious signs. But having trouble with simple calculations without realizing it is not so obvious, especially for the senior.

You have to be very diplomatic about it. If they're having troubles with their taxes, you might mention slight overdrafts in their bill, and ask if the bank was making a mistake. If they voluntarily own up, encourage them by telling them that it’s alright, and oblige if they ask for your help. Questioning them out right would make matters way worse, so avoid that.

If you would like to know more, visit Montecito Santa Fe.

Resistance Training Can Improve Quality of Life

August 21, 2018 in: Senior Fitness, Senior Health,

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Resistance training is important because of its role in building and maintaining muscle. It is good for metabolism, builds strength, prevents falling, prevents injury, and lifts the mood.

Different forms of resistance training can include:

  • free weights
  • weight machines
  • resistance bands
  • use of body weight

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When we do resistance training repeatedly and consistently, muscles become stronger. A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve the heart and lung fitness, flexibility and balance exercises.

People who participate in this form of training usually have an easier time moving through activities of daily living (ADL) because their muscles move more efficiently. The Australian physical activity and sedentary behavior guidelines recommend that adults do muscle strengthening activities on at least two days each week.

Resistance can be provided simply by moving the body against gravity or by adding weighted dumbbells. You can also add resistance by using machines at the gym or by using equipment such as weighted bars, bands, or kettle bells.

Safety is key, so be sure the weight is not too heavy. Keep the weights light to moderate to avoid causing muscle rigidity. Be sure to switch up the parts of the body focused on for weight training and give the muscles time to recover (48 hours of recovery is suggested by many experts.)

Form matters! It can take a little more teaching of these exercises for some to grasp correct form and frequent checks for safety. This week, we will be sharing all the ways we incorporate resistance training into our boxing workouts. Please share your ideas for exercises and drills! We can’t wait to see what everyone has to share!

This article was written by Rock Steady Boxing. If you would like to know more or participate in one of our Fitness Center classes, give us a call today!

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