12 Easy Lower Back Exercises For Seniors To Be Better

Lower Back Exercises for Seniors

12 Easy Lower Back Exercises For Seniors To Be Better

First and foremost, 36 to 70 percent of older adults are estimated to suffer from back pain. In fact, lower back pain is the most common health problem among these older adults. Moreover, a recent study in England of 4,400 people over 70 reported that those with spinal pain were 13 percent more likely to die each year. Meanwhile, lower back exercises for seniors helps reduce intensity and/or occurrence of low back pain. Also, there are other methods to get relief from back pain that seniors may want to look into. For example, seniors may want to try chi-machines to get relief from back pain. Or, they may want to try vibration platform machines which research says may help lower back pain. Finally, there are back massagers or back stretchers that can help if the pain is in specific areas.

Why do you get Lower Back Pain ?

The primary causes of lower back pain include the following:

  1. 1
    Lumbar strain
  2. 2
    Irritation of nerves
  3. 3
    Lumbar radiculopathy
  4. 4
    Bony encroachment
  5. 5
    Condition of bones and joints

Lumbar Strain

First and foremost, a lumbar strain is caused by microscopic tears in the ligaments, tendons, and muscles of the lower back from stretching. Moreover, this common cause occurs most often in people in their 40s from overuse or improper use of the lower back.

Irritation of Nerves

Also, nerves of the lumbar spine can be irritated by mechanical pressure from bones, other tissues, diseases, or inflammation of the nerves by a viral infection like shingles.

Lumbar Radiculopathy

Next, lumbar radiculopathy is usually caused by a compression of the spinal nerve root. Consequently, there is pain in the leg rather than in the lumbar spine. Moreover, the compression or irritation can be due to one of many conditions, including lumbar disc herniation, spinal stenosis, osteophyte formation, spondylolithesis, forminal stenosis, or other degenerative disorders.

Bony Encroachment

Most noteworthy, bony encroachment cause narrowing of the portal through which the spinal nerve passes from the spinal column, out of the spinal canal to the body. And the most common reason for this encroachment is arthritis. Also, other reasons include spondylolisthesis, and spinal stenosis. Meanwhile, spondylolisthesis is a condition where one vertebra slips relative to another. And, spinal stenosis is a condition where bony spurs or other soft tissues in the spinal canal compress nerve roots or the spinal cord.

Condition of Bones and Joints

Finally, condition of bones and joints may be existing from birth (congenital), from wear and tear, from injury, and inflammation of the joints from arthritis.

Are there Lower Back Exercises for Seniors to Reduce Lumbar Pain ?

In fact, if you are looking for lower back exercises for seniors to get relief from lower back pain, the following are easy to do and many are even recommended by physical therapists.

  1. 1
    Partial crunches
  2. 2
    Knee to chest
  3. 3
    Hamstring stretches
  4. 4
    Wall sits
  5. 5
    Press up back extensions
  6. 6
    Bird dog
  7. 7
    Child’s Pose
  8. 8
    Pelvic tilts
  9. 9
    Glute bridges
  10. 10
    Lifting weights
  11. 11
    Aerobic exercises
  12. 12

Partial Crunches

This workout builds strength in the lower back and stomach muscles. Follow these steps:

  1. 1
    Lie on your back with feet flat on the floor and knees bent
  2. 2
    Cross your arms across the chest
  3. 3
    Next raise your shoulders from the floor while keeping your stomach muscles tight
  4. 4
    Hold for one second and then lower yourself back to the floor
  5. 5
    Do ten repetitions

Knee to Chest

  1. 1
    Lie on your back with feet flat on the floor and knees bent
  2. 2
    Next, pull up your right knee up to the chest while keeping the left foot flat on the floor
  3. 3
    Hold for 10 seconds
  4. 4
    Next, lower your right knee
  5. 5
    Repeat with the other leg
  6. 6
    Do five repetitions with each leg

Hamstring Stretches

  1. 1
    First, lie on your back with knees bent and feet flat on the floor
  2. 2
    Next, straighten the right knee while lifting the right foot towards the ceiling
  3. 3
    Next, hold the back of your knee and pull leg towards you. As you do this you will feel a pull on the back of your leg
  4. 4
    Hold for about 30 seconds, then return leg to its starting position
  5. 5
    Do five repetitions with each leg

Wall Sits

This routine exercises your legs, glutes, and lower back. Follow these steps:

  1. 1
    First stand with your back against the wall
  2. 2
    Next, slide down the wall slowly and move your feet out until your upper legs form a right angle with the lower legs. Meanwhile keep your back against the wall.
  3. 3
    Hold this position for a count of ten
  4. 4
    Do ten repetitions

Press Up Back Extensions or Cobra Pose

This exercise lengthens the spine and makes your core and lower back flexible. Follow these steps:

  1. 1
    Lie on your stomach with bent elbows and hands flat on the floor underneath the shoulders. The legs are straight out.
  2. 2
    Next push with your hands to lift the shoulders off the floor
  3. 3
    Hold this position for 5 seconds and then go down to starting position
  4. 4
    If you find it hard to do, place your elbows on the floor directly under your shoulders, with your forearms out in front of you with hands flat on the floor
  5. 5
    Push up with your elbows and hold position for 5 seconds
  6. 6
    Do ten repetitions

Bird Dog

This exercise works your abs to stabilize the lower back. Follow these steps:

  1. 1
    Start in a dog position, with hands flat of the floor and legs below the knees also on the floor
  2. 2
    Next, tightening your stomach muscles, lift and extend your right leg behind you until the leg is parallel to the floor
  3. 3
    Keep your neck straight and face the floor
  4. 4
    Hold for five seconds
  5. 5
    Repeat with the other leg
  6. 6
    Do ten repetitions with each leg

Child’s Pose

This exercise stretches muscles of the lower back, as well as the inner thighs. It also, promotes flexibility, stress relief and helps circulation to the muscles, joints, and disks of the back. Follow these steps:

  1. 1
    Start by sitting on the floor with your knees and feet
  2. 2
    Next, slowly bend forward until your head touches the floor
  3. 3
    Now, stretch your arms out beyond your head
  4. 4
    Hold position for 10 seconds
  5. 5
    Do five repetitions

Pelvic Tilts

This workout strengthens your pelvis. Follow these steps:

  1. 1
    Lie on your back with knees bent and feet flat on the floor
  2. 2
    Next, imagine pulling your belly button to the floor. This will lift your hips.
  3. 3
    Hold for 10 seconds
  4. 4
    Do ten repetitions

Glute Bridges

  1. 1
    Lie with your back on the floor, knees bent and heels on the floor
  2. 2
    Next, squeeze your glutes or your pelvic muscles to lift your hips until your shoulders, hips and knees form a straight line
  3. 3
    Hold this position for 10 seconds
  4. 4
    Slowly bring your back down on the floor
  5. 5
    Do ten repetitions

Lifting Weights

Lifting weights can strengthen your lower back muscles. However, ask a physical therapist or a trainer to show the right technique to lift weights. Also, if you feel pain, talk to your medical professional.

Aerobic Exercise

Aerobic exercises like biking, swimming, and walking (either outdoors or on a treadmill), improves your cardiovascular system. However, don’t jog or run because their impact can make your lower back worse. In addition, aerobic workouts using elliptical steppers, recumbent cross trainers, compact ellipticals or long stride ellipticals also improve your cardiovascular system while shielding your back.


Pilates can help low back pain. However, unless you are familiar with Pilates, learn how to do them correctly from an instructor at your local fitness club.

Are there Lower Back Exercises for Seniors to Avoid ?

Most of all, as you look at other lower back exercises for seniors to use, avoid the following.

  1. 1
    Standing toe touches
  2. 2
    Sit ups
  3. 3
  4. 4
    Leg lifts
  5. 5
    High impact exercises such as step aerobics, running, basketball
  6. 6
    Lifting weights above your head
  7. 7
    Putting weight on your shoulders. For example, weighted squats put pressure on the spinal discs.
  8. 8
    Spinning bike or biking while leaning forward

Are there Home Remedies for Lower Back Pain ?

Meanwhile, lower back exercises for seniors to use can be augmented with home remedies, such as the ones listed below

  1. 1
    Using heat and cold
  2. 2
    Use pain-relief cream
  3. 3
    Use arnica
  4. 4
    Switch shoes
  5. 5
    Make changes to your work desk
  6. 6
    Get enough sleep
  7. 7
    Reduce stress

Using Heat and Cold

First, applying an ice pack, wrapped in a towel, directly to the back can reduce inflammation. Also, a heating pad can provide relief. However, to prevent burns, make sure the heating pad is not too hot.

Use Pain Relief Cream

Next, creams containing capsaicin may help relieve pain. In fact, a study found that capsaicin is helpful for treating osteoarthritis pain.

Also, pain-relief creams with menthol have a cooling effect to temporarily dull back pain.

Use Arnica

Arnica is a homeopathic remedy that can be applied directly to the skin to treat muscle pain.

Switch Shoes

In addition, some shoes can cause muscle strain in the back and legs. So, try switching shoes that fit well. Meanwhile, a foot specialist may be able to help you get the right kind of shoe.

Change your Work Desk

Improper posture, from slouching or straining, at a desk can cause back pain. For example, the computer screen should be at eye level with the chair at the correct height.

Get Enough Sleep

Disturbed sleep can make back pain worse. Also, insufficient sleep can reduce tolerance for pain. Moreover, guidelines recommend getting 7 to 8 hours of sleep.

Reduce Stress

Finally, stress can trigger muscle tension in the back. So, take steps to reduce stress.

How Many Steps Do the Elderly Need to Be Healthy?

How Many Steps Do the Elderly Need to Be Healthy?

Most seniors are aware that being active is good for them. While being aware is a good thing, many seniors practice it by walking whenever they can. Moreover, many of them even measure their steps using their cell phones or wearable activity trackers. In addition, some of the more competitive minded, even aim for 10,000 (about five miles) to 15,000 steps rationalizing that the more the better for their health. However, is that really true?

Latest Studies on Steps

In fact, a study published in the May 2019 issue of JAMA (Journal of the American Medical Association) Internal Medicine provided answers. Especially relevant, this study, by researchers at Brigham and Women’s Hospital in Boston, looked at 17,000 elderly American women. Incidentally, these women were, on average, 72 years old.

Furthermore, for the purpose of the study, these women agreed to clip on wearable activity trackers during their waking hours. Indeed, these activity trackers counted steps and pace for seven days, while they went about their normal day-to-day activities.

Next, the researchers divided the women into four groups:

  1. 1
    First, group 1 consisted of women who averaged 2,700 steps daily
  2. 2
    Next, group 2 consisted of women who averaged 4,400 steps or about one to two miles daily
  3. 3
    Next, group 3 consisted of women who averaged 5,900 steps daily
  4. 4
    Finally, group 4 consisted of women who averaged 8,500 steps daily

Meanwhile, the study’s average follow-up period was a little over four years. Regrettably, in that period, 500 of the women died.


Most noteworthy, the study found after the follow-up period of about four years:

  1. 1
    First, that women who averaged 4,400 steps daily reduced their risk of dying by 41 percent compared to women who averaged 2,700 steps daily
  2. 2
    Next, that women who averaged 5,900 steps daily reduced their risk of dying by 46 percent compared to women who averaged 2,700 steps daily
  3. 3
    Next, women who averaged 8,500 steps daily reduced their risk of dying by 58 percent compared to women who averaged 2,700 daily steps
  4. 4
    Finally, the risk of dying appeared to level off at around 7,500 steps daily. Consequently, doing more steps daily had minimal effect on the risk of dying.

Most noteworthy, researchers found that the pace of walking didn’t make a measurable difference on the risk of dying. Consequently, the women got the same benefits by walking slowly as by walking fast.

Observational Study

Especially relevant, the study was observational. Indeed, the study provided results based on an observational association between the daily step count and risk of dying.

Furthermore, because the study was observational, the study could not provide causality. For example, women could have walked more because they were already healthier. In fact, the study did not determine how or why walking lowered the risk of dying. On the other hand, many other studies show that physical activity:

  1. 1
    First lowers blood pressure
  2. 2
    Second, improves blood sugar processing
  3. 3
    Third, improves cholesterol levels
  4. 4
    Fourth, results in better thinking
  5. 5
    Also, improves memory skills
  6. 6
    Finally, improves quality of life


Most of all, you don’t have to go to the gym to reduce your risk of dying. In fact, you can lower the risk by simply walking 2,700 steps each day. While walking 4,400 steps daily reduces the risk most. Also, because the study showed that risk of dying reaches a plateau, you don’t need to walk 10,000 or 15,000 steps. In fact, just walking 7,500 steps reduces the risk of dying as much as possible.

However, some people are not walkers. For example, they don’t have safe neighborhoods, or they feel unsteady on sidewalks. Consequently, these people need to be creative in getting that physical activity. Perhaps, these people need to go to a gym class or, the swimming pool or, use desk pedals or ellipticals in their home.

Final Observations

First and foremost, the results of the study applies to only elderly women over 65 years of age. While these results may apply to elderly men over 65, more studies are needed. Similarly, the results of this study may not apply to the younger age groups of men and women. Furthermore, whether the results apply to these other groups or not, walking is one of countless ways for all to be active and stay healthy.

Other Studies on Steps

Meanwhile other studies show similar results. For example, a Canadian study of diabetics showed that improving step count from 5,000 to 6,200 steps daily improved sugar control.

Finally, another study found women in a 24 week walking program reduced their blood pressure by 11 points with 9,000 steps daily.

Home Health Care Maybe Best for an Alzheimer Elderly

Home Health Care Maybe Best for an Alzheimer Elderly

Many elderly citizens in Miami need quality home health care due to crippling illnesses like Alzheimer’s or Parkinson’s disease. The family may have a tough time dealing with arising medical situations and unexpected events. That’s because sick people have special needs that need to be met to improve their quality of life. Only a specialized caregiver can provide quality care for the elderly or people who have Alzheimer's. Without ample knowledge about the patient’s condition or symptoms, you won’t be able to provide quality care!

Alzheimer’s disease is challenging to navigate through, both emotionally and physically. It takes an emotional toll on you to care for a dear one with this form of dementia. Not only this, but it's also physically exhausting. Financially speaking, caring for someone with Alzheimer’s is pretty costly because of the underlying health symptoms associated with this disease. Why not hire someone to help you with this task? A home health care aide from Health Care of South Florida in Miami could be an excellent asset for symptom management, treatment administering, and for valuable advice.

Common symptoms associated with Alzheimer’s disease

This illness manifests in various symptoms that cause problems both to the sufferer and the caretaker. Managing Alzheimer's symptoms is a tough job, especially with the specific symptoms it entails:

  • Memory loss
  • Difficulty understanding visual cues and spatial relationships
  • Difficulty solving problems or making plans
  • Problems with completing routine-based tasks
  • Difficulties in speaking or writing

Given the nature and manifestation of these symptoms, managing them requires a great deal of patience, imagination, and adaptivity. A regular person is unlikely to possess sufficient caretaking experience in caring for someone who has Alzheimer's. In this case, a professional healthcare provider in Miami is just what you need. These caretakers are amply prepared to deal with any arising situation or medical needs of the patient.

Moreover, they know how to manage the patient's symptoms and medical needs properly. People living with Alzheimer's have difficulties completing even the most basic tasks like walking, eating, and using the toilet. They need constant assistance from someone with enough patience and incentive. Family members may be too occupied with work to have enough time and patience to deal with someone with Alzheimer's. A home health care aide fulfills this role perfectly!

Why is a health care aide necessary in caring for a sick person?

Professional caretakers are trained to take care of the elderly and sick individuals in Miami. They're well aware of each individual's needs and wants, and they can provide quality assistance immediately. If you're afraid of mismanaging a medical emergency regarding your sick family member, then hiring a health care aide will solve that problem. It's the easiest and most reliable way of helping your ill family member improve their quality of life.

This is even more important for end-of-life medical conditions like stage-4 cancer. The emotional burden that rests on your shoulders is immense. Similarly, managing cancer symptoms isn’t an easy job at all. A health care aide has dealt with countless such cases before. Their experience and ample knowledge make these professional caretakers the most reliable option in your case! It’s not a shame to admit you’re not omnipotent and omnipresent when it comes to caring for your sick family member.

Why not get an extra pair of hands and eyes to look after your loved one? Home health care agencies work with insurance companies, so it won't be too expensive to hire one. From then on, your family member’s life becomes more enjoyable and comfortable. The healthcare professional manages their symptoms, administers medicine, assists with daily tasks, and anything in-between. It's a good idea to have someone to help you with these things!

HIIT Workout for Seniors: How to Lower Belly Pooch Fat Belly Fat

HIIT Workout for Seniors: How they can Lower Belly Pooch Fat, Belly Fat

Overweight seniors know that losing belly fat and weight is needed for them to live a longer healthy life.  In fact, quite a few seniors regularly go to health clubs, work out in their homes, or do outdoor activities like walking, gardening to lose lower belly pooch fat. Now many have heard of high intensity interval training or HIIT. But they may be put off by the intensity being put out by the younger generation. However, HIIT is not necessarily limited to the younger generation. In fact, even seniors can participate in and benefit from a HIIT workout for seniors.


The best workouts for seniors are those that jar the body. Examples of such low-impact aerobic workouts include walking, cycling, stationary bike, elliptical trainers, rowers, and swimming. But, its important to avoid workouts that may make you unsteady. For example, avoid cycling (especially outdoors) or even running on a motorized treadmill.

By the way, seniors should also include muscle or strength training workouts. Besides being low-impact workouts, these workouts help build muscle mass or at least minimize muscle loss due to the aging process. However, remember to start by using lighter weights or resistance bands. And gradually increase weights and stronger resistance bands.


Now, the most promising way to burn belly fat or belly pooch fat is to combine the above aerobic or strength training workouts with High Intensity Interval Training or HIIT workouts. However, don’t do all your workouts with HIIT. In fact, its good to alternate HIIT workouts with a variety of other aerobic or strength training workouts. Incidentally, this variety helps minimize or even prevent overuse injuries.

Lastly, spread HIIT workouts throughout the week with one to two days of recovery times interspersed between workouts.


Now, seniors should start with short high-intensity intervals followed by longer low-intensity intervals, or even rest periods. In fact, these allow you adequate time to recover before then next high-intensity interval. And as your body gets stronger, you can gradually increase the duration of the high-intensity interval. Also, you can gradually decease the duration on the low-intensity interval or the rest period.


First, start your HIIT workout slowly. For example, to warm up, start with a slow walk.

Next, to increase the intensity, pick up your pace or walk uphill. Consequently, you may be breathing heavily while still being able to maintain a conversation. And, do this for 2 -3 minutes.

Now, go back and forth between these two types of walking modes.

And repeat the sequence as long as you desire. However, in the beginning repeat the sequence for say 5 iterations. Now, as your body becomes stronger, you can increase the iterations as much as you desire. Also, remember, the more you sweat the more belly or pooch fat gets burned.

Other HIIT Workouts

  • Pushups
  • Squats
  • Alternate sitting and standing with a chair
  • Reverse lunges
  • Split squats
  • Walking 30 seconds of fast walking combined with 90 seconds of slow walking,
  • Running for 30 seconds as fast as you can combined with 90 seconds of walking,
  • Using a stationary bike, pedal as fast as you can for 30 seconds combined with 90 seconds of easy pedaling.


By the way, if it helps you can get a trainer with HIIT experience. However, get a trainer with experience working with seniors and who can help modify the workouts to create a safe and effective HIIT workout.


  • Burns fat,
  • Develops stronger muscles,
  • Improves cholesterol levels,
  • Lowers blood sugar,
  • Improves insulin resistance,
  • Improves cardiovascular fitness,
  • Boost metabolism,
  • Pushes your heart rate
  • Lowers blood pressure,
  • Helps you lose weight.
  • HIIT can be modified to meet your needs and fitness level. Consequently, it can be adapted to adults of all ages.
  • HIIT can improve heart health in a shorter amount of time when compared to other types of workouts.
  • Lastly, HIIT can improve the maximum volume of oxygen the body, known an VO2max. Also, the higher the VO2max the better your heart can pump blood.

Finally, studies of previously sedentary women show that HIIT workouts reduce belly fat more effectively than non-HIIT workouts. In fact, in one study, only the women in the HIIT group lost fat, and it mostly came from the midsection. However, it is important to complement HIIT with a diet aimed at losing belly fat and your weight.

How to Shave Senior Citizens (Tips for Shaving Elders)

How to Shave Senior Citizens (Tips for Shaving Elders)

Let's face it! Our senior people face so many problems in their lives. And the grooming problem is one of them. Shaving is a regular & vital part of life routine for a large portion of our youth. But once they start getting old, things start getting tough. Their energy levels decline and they begin to realize they are not as they once were. It's sad but true. Tasks that they could do easily in their youth seems so troublesome when they get old. Take shaving for an example.

Therefore, when an aged person becomes incapable of shaving, someone else from his kith and kin has to do this for him. Maybe you too are one of them who is looking for some tips and advice on how to shave the elderly. In this article, we aim to discuss this in detail. So, without any further ado, let's get started!

Take necessary safety measures

When you plan to shave or groom a mature person, you need to be extra careful because their bodies are different from those of young people. They have super-sensitive skin that is prone to irritations, razor burns, cuts, or nicks. For this reason, your shaving essentials should be as natural as possible, free from harmful chemicals.

They should also be compatible with sensitive skin. Secondly, keep your essentials close enough to you to access them swiftly whenever you need them. Fetch a first aid kit and keep it near as well if any accidental injuries or cuts occur.

Ensure good lighting conditions

When you are going to shave any aged person, make sure you both are in a place where the lighting condition is well. Shaving in dark spots or rooms can be hurtful. If you shave in a place with sufficient light, you will be able to track your shaving progress without any issues. Besides, you will be able to give your aged man a truly satisfying and smooth shaving session that he will love.

Select postures accordingly

When it comes to shaving for elderly men, posture is vital. Ask your man how he would like to be shaven. Make him feel comfortable and ask him if he can complete the whole shaving session while sitting. If he has no problem with that, you can go ahead. If your senior citizen can't walk or sit for a long time, then put him in a lying position because that will be best for him.

Prepare the right tools and products

You will find so many shaving razors, electric trimmers, automatic shavers online and offline. But you can't just buy a random tool just like that for shaving the senior citizens. As we mentioned earlier, they are sensitive and they require special care and tools for this purpose. In this case, always choose a tool that is specifically designed for elderly people. Make sure these tools are capable of working on sensitive and wrinkled skin. Lastly, the shaving products like gel, cream, or foam that you use to shave your senior citizen should be compatible with wrinkled and sensitive skin.

Disinfect your tools

To avoid any kind of skin infection, make sure your shaving tools are clean and sterilized. You can disinfect your razor, blades, tweezers or scissors by applying some rubbing alcohol over them.

Implement the right technique

Unlike shaving young men, shaving an elderly person is a bit tricky and requires more precision. Therefore, applying the appropriate technique is vital in the case of shaving senior citizens. Aged skin is characteristically sensitive and wrinkly. So, trimming and shaving the hair of senior people is challenging. Be extra careful while shaving or trimming the edges of your man's face, such as sideburns, chin, or nose. And remember to cut, trim or shave in the angle of hair growth. Lastly, never forget to place a clean towel before you start shaving.

Post-shave care

When you finish shaving, rinse the razor properly and keep it away in a safe place. And in the case of an electrical trimmer, turn it off to prevent any accidental injury. After that, apply some after-shave on your man's cheek. However, try to use a natural after-shave has fewer chemicals in it. Usage of non-natural chemical-based products can cause skin inflammation, redness, or patches. You can also use jojoba oil, olive oil, or coconut oil as a healthy alternative. They will help by keeping the skin moisturized & hydrated.

Take care of your tools

If you aim to keep your trimmer or other tools nifty and functional for a long time, take care of them. Clean them properly after each shaving session. Damp tissues or wipes with alcohol and use them to clean the shaving blades. It will sanitize it and prevent the development of harmful bacteria or germs.


Click to see a youtube demonstration.


Well, you've come to the end of our article. I hope you have learned how to shave senior citizens safely. Remember that shaving aged people is not the same as shaving young men. It's quirky and challenging.

Therefore, we recommend that you follow each of the instructions carefully that we provided in our article to ensure a safe & pleasant shaving experience. Thank you for reading!

Determining the Best Electronic Care Planning System for Seniors

Determining the Best Electronic Care Planning System for your Senior Person

Chronic infections are the leading cause of death among the elderly. These conditions are harder to diagnose, which can lead to poor health, discomfort, and a higher risk of hospitalization. Most care planning systems have since come up to support caregivers to offer the best care possible.

With the right adult day care software, you can view attendance schedules and set up care tasks. You can also set custom calendars, plan activities, share photos or messages with connected family members. However, determining the best electronic senior care software can be daunting, and it's critical to pick the best.

 Here are aspects to consider when choosing an electronic planning system for seniors.

1. Ease of use and Entry of care records

The best electronic planning system is easy to use. It enables users to capture every moment of care to the senior person without having to leave the older person unattended. It gives a detailed care report and proffers high levels of accuracy.

You can use it to identify and amend any gaps in the provision of care, enabling you to offer the best care possible. What's more? It allows you to enter care information digitally and use various methods to speed your recording. These are, for example, text, voice messages and automatic timestamps.

2. Tracking and Access of care information

Caregiving involves storing health information about patients, and you need to know the happenings in every instance of care. The ideal software for seniors enables you to track and access information. It offers a wide range of electronic reports, allowing you to have an overview of the care provided.

It also safeguards the information and ensures that it doesn't get lost, copied or shared with unauthorized persons. This way, you can be sure of optimal security of your health information and compliance with data safety controls.

3. Easier handovers between care providers

Care management software allows easy access to all kinds of health information and records. The best system ensures a smooth handover between staff working at separate times of the day. In the past, it was difficult for health care providers to get all the details of daily care notes. But, this is now possible, thanks to the care provision software. The best tool gives access to all the health information no matter the time of day or shift.

4. Time-saving

With care management software, you record the health information of the older person in an electronic format. The best system automatically calculates the MUST score of the patient, once you key in the required data. It enables you to save time and enhances the personalization of care.

5. Enhanced communication

Communication is an integral aspect of senior care. All caregivers need to stay updated on the health progress of their patients and make any required changes promptly. The best care planning system has an instant messaging function to all users.

It eases communication between different caregivers, allowing them to communicate instantly using their handheld devices. The most suitable software should also send warnings and notifications in case of pending tasks. This way, caregivers can easily prioritize tasks, and this improves efficiency.

6. Enhanced features

The best care planning software comes with distinctive properties to enhance the efficiency of care. The input and recording features are designed to offer caregivers the required information anytime it is needed. It also has many other components to ease the caregiving process and all provide personalized care records in real-time.

Take home

Planning care systems are potent tools in elderly care. They accomplish a host of tasks, and this improves the efficiency of care. Choosing the right software for senior care determines the quality of care given to the older person, and it's critical to install the most suitable software.

How Aerobics for Seniors Helps to Be Healthy Strong

How Aerobics for Seniors Helps to Be Healthy Strong

Most noteworthy, people 60 and over start to show signs of physiological aging. For example, their gait isn’t as long or as quick as it was when they were younger. Or they get tired sooner. In fact, physiological aging is characterized by a decline in the maximal aerobic capacity of their lungs, and, a decline in their skeletal muscle strength. Consequently, aerobics for seniors helps ward off these declines and helps seniors become and stay healthy.

Maximal Aerobic Capacity

First of all, maximal aerobic capacity is defined as the maximum rate of oxygen consumption during incrementally increasing exercise intensity. In fact, maximal aerobic capacity is an indicator of cardiorespiratory fitness.  Furthermore, the lung’s maximal aerobic capacity determines the intensity and duration of aerobics seniors can tolerate and do.

In addition, the greater the lung’s maximal aerobic capacity, the more intense aerobics seniors can do and do them for longer periods of time. Most of all, outward signs of reduced maximal aerobic capacity appear during aerobics for seniors, when seniors engage in aerobic physical activities. During these aerobic activities, seniors may start running out of breath earlier than when they were younger, or, do the aerobics with lower intensity. Finally, lower maximal aerobic capacity limits senior to functionally perform some physical activities.

Why Maximal Aerobic Capacity is Important for Seniors

Now, sedentary lifestyles cause the maximal aerobic capacity to decrease nearly 44 percent in males and 34 percent in females from the age of 20 to the age of 60. Seniors whose maximal aerobic capacity has dropped significantly become very challenged to autonomously complete activities of daily living. Consequently, it is important for seniors to work at increasing their maximal aerobic capacity.

And one of the most important ways to do that is with aerobics. Aerobics for seniors have been known to increase maximal aerobic capacity by nearly 13 percent in an eight to ten weeks senior aerobic training programs. Senior aerobic training programs of twelve to eighteen weeks have resulted in nearly 14 percent improvement, while 24 to 52 weeks of senior aerobic training has resulted in a nearly 17 percent improvement. Participating in aerobic training program or even doing aerobics independently potentially delays loss of independence. Finally, higher intensity aerobics leads to even greater improvements in maximal aerobic capacity. In fact, an increase of 25 percent is like getting back an estimated 12 years of vigor.

Cardio for Seniors

Cardio or aerobic workouts force the heart and lungs to pump more blood and oxygen to the muscles, brain, and the body. Consequently, cardio for seniors are hugely helpful for their health. In fact, regular cardio workouts cause the entire pulmonary system to increase the lung’s maximum oxygen capacity.

Aerobics for Seniors - Guidelines

Especially relevant, the latest senior aerobic guidelines recommend seniors get 150 minutes of moderate-intensity aerobic workout each week. However, if chronic conditions limit seniors to less than 150 minutes, seniors should be as physically active as possible.

In addition, when doing aerobics seniors should raise their heart rate for stretches of 10 minutes.  And in that time, seniors should do either moderately intense or vigorously intense aerobics.

Furthermore, the minimum time for moderately intense cardio is 30 minutes on each of the five days of the week. Moreover, seniors will get even more benefits if they exercise for 60 minutes on each of the five days.

On the other hand, seniors don’t have to do it all in one stretch. Indeed, seniors can break up the 30 minutes into shorter aerobic workouts of at least 10 minutes each. Most of all, only the total time spent on aerobic workouts should be at least 150 minutes per week.

Finally, for less fit adults,  recommendations also encourage the accumulation of relatively hard physical activity in intermittent periods of exercise and physical activity lasting 10 minutes or longer throughout the course of the day.

Aerobics for Seniors – Unstructured Activities

Lastly the 2007 ACSM/AHA guidelines seniors include unstructured approaches to increasing physical movement. These unstructured activities include:

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    Going for a walk after dinner
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    Frequently taking the dog for a walk
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    Walking briskly when doing errands
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    Parking the car as far away from the entrance as possible
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    Taking walking breaks instead of coffee breaks
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    Doing more energetic housework (for example, vacuuming)
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    Using stairs in place of elevators
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    Doing more mall walking
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    Lastly, while watching TV or reading a book, using desk pedals or ellipticals to exercise arms and legs

Subjective Measures of Intensity

As a rule, aerobics for seniors is done at a moderate intensity when the seniors breathing and heart rates are noticeably higher. However, seniors can still carry on a full conversation, except that their breathing may be heavier and or they may be sweating. In addition, on a 10-point scale, with zero being a state of rest, moderate intensity workouts would be a 5 or 6 on the 10-point scale.

As another way to get a grasp of moderate intensity, walking a distance of two miles in 30 to 40 minutes (or a walking speed of 3 to 4 miles per hour) would meet the definition of moderate physical activity.

Aerobics for Seniors

Seniors need just as much exercise as those under age 65. Furthermore, seniors can choose from a wide variety of available workouts. In fact, their choices include, swimming, walking, jogging, water aerobics, ballroom dancing, rowing, bicycling, to name just a few. And if you prefer going to the gym or sports clubs, you have your choice of treadmills, several kinds of elliptical machines, stair climbers, several kinds of cycles, and even rowing machines. Treadmills are great for walking because they provide a cushion for your feet. Elliptical machines, on the other hand, keep your feet grounded to the pedals. As a result, they are good for you back, hips, and knees. Furthermore, you can use spin cycles, upright bikes, or even recumbent bikes that provide back support.

Not into Aerobics - Seniors Can Still Get Brain Benefits

The Western University in Ontario, Canada reported in a 2019 study  that even with short burst of reasonably low intense aerobics, seniors can improve their brain health. Researchers found that even only 10 minutes of senior aerobic activity, like walking, on a treadmill improves cognitive functions (such as memory and attention) of seniors. Moreover, these benefits are achievable even by seniors who hadn’t exercised for a long time. The study of 17 seniors, with an average age of 73, found that boost in executive functions, such as planning and organizing, was achievable with aerobic exercise intensities ranging from moderate, heavy, and vigorous levels.

And these benefits are not limited to seniors with high levels of cardio-respiratory fitness. In fact, these benefits are achieved by seniors across a spectrum of senior aerobic intensities as well as across a spectrum of fitness levels. Meanwhile, seniors realize the cognitive benefits almost immediately.