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“Every man desires to live long; but no man would be old.” Jonathan Swift
Several years ago, I had a sales job that involved calling on elderly people in their homes. Working in the community of Weston, Missouri I was amazed to find many people in their 90s still living in their own homes. While I don’t have any proof, my theory is the exercise of walking in this hilly Platte River community was a major contributing factor.
Recently I visited with an 84-year-old gentleman in his home in another part of the country. During the course of our interesting conversation, he mentioned he has been falling about once a week. He has already suffered some minor injuries. He is concerned he may not be able to continue living in his own home. He tried assisted living for 3 months, but felt the $4800 expense wasn’t justified. Except for some moderately painful arthritis, he is otherwise healthy.
Because he is all alone since his wife of 57 years passed away, he is also lonely and a bit depressed. Wanting to help, I decided to explore ways this gentleman and others like him may be able to continue living in their own homes. One promising solution is the practice of tai chi.
Tai Chi – Reducing Falls
Fall related injuries in older adults are the leading cause of death and serious injury. Despite its century’s old history, tai chi has only been studied scientifically in recent years. One area that has gotten lots of attention is in the area of fall prevention in the elderly.
One study of men aged 65 showed that those who had been practicing tai chi for at least 10 years scored higher on tests for balance, flexibility, and cardiovascular function than the sedentary group included in the study. The tai chi group didn’t participate in other physical sports or fitness programs on a regular basis.
But, it doesn’t take 10 years to improve balance. Another study of 22 men and women with mild balance disorders were able to significantly improve their balance based on a standard (Romberg) balance test in only eight weeks.
A third study of participants in their 60s and 70s, found practicing tai chi for 60 minutes – 3 times a week showed statistically significant improvement in balance, flexibility, endurance, and muscular strength in as little as 6 weeks. Retesting at 12 weeks showed even more improvement.
Tai Chi – Reducing Depression
There is good evidence from several studies indicating that tai chi, if practiced regularly, may help improve quality of life in the elderly. Beyond improved balance and the preventive effects against falls, it appears that the practice may improve overall physical functioning and sense of well-being.
Although it’s not been proven that tai chi is of any more value than any other exercise in elevating mood, it’s clear that most people who exercise regularly report feeling a euphoric high.
How to learn Tai Chi
Wondering how to get started in tai chi? Although there are various tai chi video exercise programs, to gain full benefits it may be best to seek guidance from a qualified tai chi instructor.
A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely. This is especially important if you have injuries, chronic conditions such as arthritis, or balance or coordination problems.
Although tai chi is slow and gentle, with virtually no negative side effects, injuries are possible if tai chi isn’t done properly. It’s possible you could strain yourself or overdo it when first learning. And if you have balance problems, you could fall during tai chi.
You can find tai chi classes in many communities today. Contact your local senior center, YMCA or YWCA, health club, or community education center for help finding qualified instructors.
Tai chi classes also include the added benefit of a social element. Even though tai chi isn’t competitive, the social component has a strong potential to improve overall quality of life. And my 84 year old friend may find it easier to maintain a regular program of tai chi by attending a scheduled class.
If I were advising my new friend, I’d certainly suggest he talk with his doctor before beginning tai chi (or any kind of new exercise program).
April 25, 2009 is World Tai Chi Day. Perhaps you’ll find an event in your area to attend and learn more about this graceful exercise practiced around the world.
It has been my experience that most people who wind up in a physical rehabilitation facility after hospitalization don’t know what to expect. In many cases they are so turned off by the reality of rehab, they either get off to a bad start or leave… hoping any alternative is better than staying. With that in mind I’m writing this so you can go in with your eyes wide open and get the most from rehab.
13 Common Expectations
Plenty of time to decide on which facility you want to go to. Reality: It’s difficult even be able to choose ahead of time, because when you’re ready for discharge there may not be an available bed at the facility you want. Have a couple options in mind.
Staffing equal to what they experienced in the hospital. Reality: Not even close.
Physical therapy to begin immediately. Reality: Highly unlikely, especially if you arrive late on Friday. At best, you’re first session will be mostly an evaluation by the therapist.
A quiet room similar to the hospital. Reality: Highly unlikely. Bring earplugs.
Pain medications dispensed on a schedule just like in the hospital. Reality: The discharging doctor will most likely change your pain medications… maybe even to “as needed” (which means you have to ask for them) Talk with the admitting nurse and ask about the schedule.
A restful place for recovery. Reality: This isn’t like going home. There are going to be frequent disturbances by staff, unusual sounds in the hallway, and probably somebody yelling off and on.
Food served in room. Reality: Expect to go to the dining room as part of your rehab.
Easy access to their doctor. Reality: Your regular doctor probably won’t even come see you in the facility. You’ll likely have an assigned doctor who may not see you for days.
Discharge home after a couple weeks of Rehab. Reality: Unless you push for it, this is highly unlikely. Rehab facilities only make money while you’re there.
The full color brochure created by the facility is reality. Reality: Did you miss the picture of Barbie?
Immediate response by staff to needs. Reality: Expect to wait a minimum of 10 minutes and it can frequently be more
Restful sleep at night. Reality: Just in case you missed it before, bring earplugs.
Painless rehab. Reality: You’re joking right? In order to keep you pain free, you’d probably need to be on heavy doses of narcotics. All you’d want to do is sleep. Rehab takes effort.
7 Ways to Get the Most From Physical Rehab
Trust your therapist to be your coach
Do the exercises your therapist recommends
Take advantage of every opportunity to work with your therapist
Be prepared for therapy by having your nurse pre-medicate for pain 30 minutes before the session
After the first couple of days, try to avoid narcotic medications during the day except right before therapy
Make sure you’re given pain medication about an hour before you want to go to sleep
Get a good night’s sleep without sleep medication, because these drugs tend to leave you lethargic during the day. If possible, stay out of bed until time to sleep. Bring some chamomile tea with you and have a cup or two before bedtime. Wear ear plugs to block unusual noises and sounds. Turn the TV off at bedtime.
Let’s get real about this “grass fed” beef thing. I know this is a touchy subject with some and expect to get some flak over this article, but I think it’s only fair you have the truth. I’ve purposely avoided discussing organic here, because that’s another subject, altogether.
Having grown up on a farm, I know that all cattle are grass fed. Farmers have lots of grass and it’s easier and much less expensive to grow good pasture than it is to grow grains. And from the farmer’s business point of view, it makes good economic sense to let those cows eat grass. Because, when he takes them to the cattle market, he’ll be paid on weight and the type or size of the animal. The cattle that command the best price per pound are generally steers (castrated bulls) in a certain weight range. Exceptions are young male calves that are raised for the veal market and heifers (female calves – which aren’t sold to be butchered).
It’s true most more expensive cuts of meat are finished out on grain (usually corn) in order to add fat marbling to the meat. And the fat actually improves the flavor & tenderness considerably. By the time it ends up in the meat case (You know – the one where they have someone individually wrapping it, so they can charge more.) at the store, the steak has had most of the fat trimmed off. We’ll talk about where that goes in a moment.
If you’re buying inexpensive hamburger or roasts, you are most likely getting “grass fed” beef.
Why? Because that’s how the butcher deals with old cows that never had much in the way of grain. They were fed grass, silage, or hay. In general, this will be females that have reached the end of their productive cycle on the farm.
When I was a teenager, I worked for a year in a small meat market. Each week, we purchased sides of beef and cut them up into roasts, steaks, etc. The leftover trimmings went into the hamburger, but it was never enough to satisfy the demand.
So, the butcher would purchase a hindquarter (where round steaks and roasts come from). You could easily recognize the difference in the appearance of the meat and fat (the meat is darker and the fat more yellow). It was from an old cow! We would supplement the lean meat of the hindquarter with suet (beef fat) from other trimmings (like steak & roasts) to create a hamburger with the right amount of fat to be tender and flavorful.
One of the most important considerations in eating is enjoyment, and I take little joy in having a tasteless, watery, tough steak. Instead, I much prefer a juicy flavorful steak such as this one.
Marbled Steak – Mouth Watering Juicy Flavor
And for the record, corn is a grass.
So if it makes you feel better to buy a package of meat that’s labeled “grass fed”, go right ahead. But, you might want to question why they are charging more for beef that’s less expensive to produce than grain fed. The butcher will chuckle as he pockets your money. But he’s not likely to tell you the truth.
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