Clinician’s Corner: Exercise for Stronger Muscles

By: Christine Chaloux, FNP-C

Regular exercise is important for staying strong, active, and independent as you get older. Muscle strength naturally decreases with age, but the right kind of exercise can help you keep your muscles strong, improve your balance, and lower your risk of falls and injuries.

What kind of exercise is best?

Resistance training (also called strength training) is the most effective way to build and keep muscle strength. This means using your muscles to push or pull against something, like lifting weights, using resistance bands, or doing exercises with your own body weight (like squats or wall push-ups).
Balance exercises help prevent falls. These include standing on one foot, walking heel-to-toe, or using balance boards.
Multicomponent exercise combines strength, balance, and sometimes aerobic (heart-healthy) activities for the best results.

How often should you exercise?

Aim for 2 to 3 days per week of resistance training, with at least one day of rest between sessions.
Each session should include 1 to 3 sets of 8 to 12 repetitions for each major muscle group (legs, arms, chest, back, shoulders, and core).
Start with light resistance (like a light band or small weight) and slowly increase as you get stronger. If you are new to exercise or have health concerns, start with very light resistance and more repetitions (10–20), then gradually increase the weight and lower the repetitions as you feel comfortable.
Include balance exercises at least 2 days per week.

Tips for safe and effective exercise:

Warm up with light activity (like walking) for 5 to 10 minutes before exercising.
Focus on good form and slow, controlled movements.
Breathe out as you lift or push; breathe in as you relax.
Rest for 1 to 3 minutes between sets.
If you feel pain (not just muscle soreness), stop and talk to your healthcare provider.
As you get stronger, slowly increase the resistance or difficulty of your exercises

What equipment can you use?

Resistance bands (elastic bands)
Light dumbbells or household items (like water bottles)
Your own body weight (for exercises like squats, wall push-ups, or chair stands)

Why is this important?

Regular resistance and balance exercise can help you:

Stay independent and do daily activities more easily.
Reduce your risk of falls and injuries.
Improve your walking speed and balance.
Feel stronger and more confident.

Talk to your healthcare provider before starting a new exercise program, especially if you have any health conditions or concerns. Remember, it is never too late to start! Even small amounts of exercise can make a big difference in your strength and quality of life.

References:

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Paluch AE, Boyer WR, Franklin BA, et al. Circulation. 2024;149(3):e217-e231. doi:10.1161/CIR.0000000000001189.
Using the Specificity and Overload Principles to Prevent Sarcopenia, Falls and Fractures With Exercise. Devries MC, Giangregorio L. Bone. 2023;166:116573. doi:10.1016/j.bone.2022.116573.
The Effect of Resistance Training on the Rehabilitation of Elderly Patients With Sarcopenia: A Meta-Analysis. Zhao H, Cheng R, Song G, et al. International Journal of Environmental Research and Public Health. 2022;19(23):15491. doi:10.3390/ijerph192315491.
American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults. Medicine and Science in Sports and Exercise. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670.
Physical Activity, Injurious Falls, and Physical Function in Aging: An Umbrella Review. Dipietro L, Campbell WW, Buchner DM, et al. Medicine and Science in Sports and Exercise. 2019;51(6):1303-1313. doi:10.1249/MSS.0000000000001942.
A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults. Rodrigues F, Domingos C, Monteiro D, Morouço P. International Journal of Environmental Research and Public Health. 2022;19(2):874. doi:10.3390/ijerph19020874.
Physical Activity Programs and Behavior Counseling in Older Adult Populations. Medicine and Science in Sports and Exercise. 2004;36(11):1997-2003. doi:10.1249/01.mss.0000145451.08166.97.
Exercise for Sarcopenia in Older People: A Systematic Review and Network Meta-Analysis. Shen Y, Shi Q, Nong K, et al. Journal of Cachexia, Sarcopenia and Muscle. 2023;14(3):1199-1211. doi:10.1002/jcsm.13225.
American College of Sports Medicine Position Stand. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Garber CE, Blissmer B, Deschenes MR, et al. Medicine and Science in Sports and Exercise. 2011;43(7):1334-59. doi:10.1249/MSS.0b013e318213fefb.
Efficacy of Exercise on Muscle Function and Physical Performance in Older Adults With Sarcopenia: An Updated Systematic Review and Meta-Analysis. Wang H, Huang WY, Zhao Y. International Journal of Environmental Research and Public Health. 2022;19(13):8212. doi:10.3390/ijerph19138212.

Managing Spring Allergies in Seniors Relief Tips That Really Work

Reviewed By: Rebecca Anderson, FNP-BC

Those who suffer from seasonal allergies can likely all relate to the struggle of Spring rolling around each year. The enjoyment of taking walks outside, watching flowers bloom, and breathing in fresh air is suppressed by the disturbance of a runny nose and itchy eyes. And seniors may experience the brunt of it all. Did you know that allergies can worsen with age? This is because the aging immune system can aggravate allergy symptoms, or even develop new ones that weren’t present in childhood [1]. This can cause discomfort in your daily life and lead to poorer health outcomes. If you’d like to learn more about managing your allergies this Spring, keep reading!

Common Allergy Symptoms

Many individuals struggle to differentiate allergy symptoms from flu and cold symptoms. Though some overlap, the most common symptoms indicating that you are experiencing seasonal allergies—also called “allergic rhinitis”— include [2]:

Sneezing
Irritated, watery eyes
Itchy eyes, nose, and throat
Stuffy, runny nose
Fatigue
Cough
Congestion

As you can see, many of these symptoms overlap with other respiratory conditions, such as colds, the flu, and COVID-19. When you experience seasonal allergies, the symptoms are likely to come after encountering what you are allergic to. Common Spring allergens include grass pollen and tree pollen [3]. So, if you experience symptoms right after taking a walk outside or sitting in the grass, it’s likely that you are having an allergic reaction. If you are unsure whether your symptoms stem from allergies or another illness, it’s best to consult with a healthcare professional or take a test, if available (like a COVID-19 test).

Allergy Relief Tips

To help relieve annoying allergy symptoms, try to avoid the outdoors during high-pollen times of year. To understand how high the pollen count is each day, you can check online weather resources like Weather.com. This site has an “allergy forecast” that breaks down the amount of each kind of pollen allergen in the air, including tree pollen, grass pollen, and ragweed pollen. When the pollen count is high, it’s better to do indoor activities to avoid aggravating allergy symptoms. Keep your windows closed and use air purifiers to ensure no pollen gets inside.

If you do go outside, take a shower, wash your face, and change your clothes once you’re back home, so no pollen is left on your skin. Excess pollen left on your skin can trigger allergies, even though you’re not outside anymore. And finally, staying hydrated can help alleviate allergy symptoms because your body makes more allergy chemicals (histamines) when you don’t drink enough water [4].

Safe Treatment Options

There are many seasonal allergy treatment options available for you to choose from. Before you make your choice, consult with your doctor. This is especially important for seniors, who are often taking many prescription medications at the same time. Some allergy treatments may interact with existing prescriptions, so it is important to inform your doctor before you start taking any kind of allergy medication—even if it is over-the-counter.

Some common allergy medicines include antihistamines, corticosteroids, and decongestants. Antihistamines block histamine, the chemical the immune system releases that produces allergy symptoms [5]. These come in nasal sprays, pills, eye drops, etc. Corticosteroids decrease inflammation caused by allergies and come in nasal sprays, eye drops, pills, inhalers, and skin creams [5]. Decongestants allow quick relief from nasal and sinus congestion, and come in nasal sprays and pills [5].

Another treatment for allergies is non-emergency allergy shots. This is not the same as emergency epinephrine shots. Non-emergency allergy shots are typically given a couple of times a week to treat allergies [5]. Non-emergency allergy shots are more commonly used for moderate to severe allergies that are not adequately controlled by standard medications, rather than for mild allergies.

Like any medication, all of these treatments have potential side effects. Seniors and/or caregivers should keep an eye on side effects, which may include drowsiness, dry mouth, headaches, dizziness, diarrhea, and more [6].

When to See a Doctor About Allergies

It may be difficult to understand when your seasonal allergies are bad enough to make a doctor’s appointment. As a general rule of thumb, when seasonal allergies have worsened over time, are starting to interfere with daily functioning—like sleeping, breathing, or working, and over-the-counter medications aren’t working, it’s a good idea to have your doctor advise on the best next steps [7].

It’s essential to consult your doctor because allergies can exacerbate other conditions, such as asthma and infections. Allergies can exacerbate asthma symptoms, such as trouble breathing and chest tightness, leading to various complications [8]. Likewise, allergies can worsen the symptoms of a sinus infection, such as post-nasal drip, cough, and facial and sinus pressure [9].

Don’t Let Spring Allergies Slow You Down

By following the previously mentioned tips, you may be able to improve your allergy symptoms and even eliminate them altogether. By understanding your symptoms, knowing your treatment options, making lifestyle changes, and speaking to your doctor, allergy relief may be more attainable than you think. Hang in there, and happy Spring!

References:

Spring Forward: How Daylight Saving Time Affects Senior Sleep (and What to Do about It)

Reviewed By: Rebecca Anderson, FNP-BC

Happy Spring! It’s time for warmer weather, beautiful blooming flowers, and longer days. Many people celebrate the new season, looking forward to more time outdoors and enjoying the sunlight for longer each day. However, for some individuals—seniors, in particular—Spring can be a rather difficult time. This is because seniors are more sensitive to time changes, and “springing forward” with daylight saving time can have a stark impact on seniors’ quality of sleep [1]. To learn more about this impact and how seniors can prevent sleep disturbance during this season, keep reading!

Why Daylight Saving Time Disrupts Sleep

So, why does daylight saving time affect sleep so much? After all, it’s only a 1-hour difference. Although this difference may seem minor, springing forward and losing 1 hour of sleep can have drastic effects—this is why data shows there is an increase in car accidents and hospital admissions for chronic conditions on the day after daylight saving time begins [2]. This is because daylight saving time throws off our circadian rhythm, which is our biological clock that regulates many body functions [3].

Despite popular belief, the circadian rhythm controls more than the sleep cycle. It also manages hormones, digestion, body temperature, and more [4]. The part of your brain that controls your circadian rhythm is called the “suprachiasmatic nucleus,” and it is highly sensitive to light [4]. This is why daylight saving time impacts circadian rhythm, which can lead to a higher likelihood of trouble sleeping, negative mental effects, and other health issues [5]. This is why many health professionals state that people would have better health if we didn’t partake in daylight saving time, including a possible decrease in strokes and obesity [3].

Unfortunately, daylight saving time doesn’t seem to be going away anytime soon. This is why we must take extra measures to ensure our sleep cycles and other body processes don’t feel the brunt of the time difference.

Senior-Friendly Tips for Adjusting to the Time Change

To naturally adjust your body to the time change, first start by gradually shifting your bedtime before daylight savings time hits. This will allow your body’s internal clock to slowly adjust to the time change, instead of shocking it with an earlier wake-up time all at once. To do this, try going to bed earlier by 15-minute increments and waking up earlier by 15-minute increments until you reach your desired schedule. Shifting your bedtime/wake-time more than 15 minutes each day may be difficult for your body to adjust to. However, your body likely won’t notice the 15-minute difference as starkly.

Getting adequate sunlight exposure in the morning can also help you feel more refreshed and awake, and less groggy. This is because natural sunlight makes your body stop producing melatonin, signaling to your brain that it is time to wake up and start the day [6]. To get this extra sunlight, prioritize spending time outside, going on a walk, or even just sitting by a sunny window after you wake up each morning.

Another way to get better quality sleep is by avoiding caffeine and alcohol, especially before bed. Drinking caffeine and alcohol has been linked to trouble falling asleep and staying asleep [7], so avoid these things to help your body adjust to daylight saving time seamlessly. There are plenty of yummy alternatives to caffeine and alcohol, such as decaf tea or mocktails!

Finally, keeping a consistent bedtime routine will make your nights predictable, helping your body ease into sleep comfortably. Some great ways to wind down at night include taking a relaxing bath, reading a book, and meditating. Plan your routine ahead of time and reward yourself for staying consistent!

Signs You May Need More Support

If these tips aren’t working for you, no matter how hard you try, you may need some extra support from a professional. Experiencing insomnia (extreme difficulty falling and staying asleep) and/or daytime fatigue or confusion may be signs of other issues. It is important to be proactive about this and speak to your doctor about these issues. Sleep affects so many aspects of your health, so it is crucial to get support for this as soon as possible! Remember, your doctor is there to help answer any of your questions and guide you when you have concerns. They can help create a care plan for you to mitigate these sleep issues, which may involve different bedtime routines, lifestyle changes, or even medication.

Protecting Your Sleep During Daylight Saving Time

Sleep is certainly not something to neglect. It contributes to your ability to function. Now is the perfect time to help your body adjust to the upcoming daylight saving time, before it takes effect. During this time, prioritize rest, a healthy routine, and speaking to your doctor for additional support.

References:

Know the Signs: Heart Attack and Stroke Symptoms Seniors Should Never Ignore

Reviewed By: Rebecca Anderson, FNP-BC

You likely know how dangerous health emergencies like heart attacks and strokes are, but do you know how to spot the signs of one? Understanding the signs and symptoms—especially the discreet or less common ones—can help you detect a health emergency quickly enough to get help and potentially save your life. As we age, our risk for these emergencies increases significantly [1, 2]. Now is the perfect time to learn the warning signs, symptoms, and what action to take if one of these emergencies occurs. Keep reading for more information!

Common Symptoms of Heart Attack and Stroke

Heart attacks and strokes have differing warning signs, so it’s important to keep these symptoms in mind if you experience anything abnormal regarding your health. Symptoms for both can come on quickly and require an immediate call to emergency services, as they are often life-threatening.

To understand the symptoms of a stroke, think of the acronym “F.A.S.T.”: “facial drooping”, “arm weakness”, “speech difficulty”, and “time to call 911” [3]. If one side of your face or one arm feels numb or unable to move, and/or your speech comes out slurred, call 911 immediately. Other possible warning signs include changes in vision, headaches, trouble staying balanced, and confusion [4].

Symptoms of a heart attack include chest pain or pressure, trouble breathing, pain in the jaw, back, or arms, sudden dizziness, and feeling unusually tired [5]. Some symptoms come on suddenly, and the heart attack happens shortly after. However, some symptoms can last for days before the attack happens. Likewise, symptoms can differ in men and women. For example, women are more likely to experience chest pressure or tightness, rather than pain [6]. Women are also significantly more likely to present with clusters of three or more symptoms (such as epigastric discomfort, palpitations, and pain in the jaw, neck, arms, or shoulders) rather than isolated chest pain. If you experience any of these symptoms or have the suspicion that a heart attack is occurring, call 911 immediately for help.

Why Symptoms May Look Different in Seniors

The commonly occurring symptoms of heart attacks and strokes mentioned above also happen in seniors. However, seniors may also experience more subtle or abnormal presentations of these emergencies. Older adults are less likely to experience noticeable chest pain—in fact, they may not experience any chest pain. Instead, they are more likely to experience confusion, dizziness, and weakness [7]. These symptoms should be taken seriously. Although they may seem ordinary and not alarming, they are signs of a heart attack that are just as important as pain.

Stroke symptoms do not differ between seniors and middle-aged adults, for the most part. However, the similarity of symptoms with other comorbid disorders common in seniors can make stroke symptoms harder to recognize in older adults [8]. This is why it is smart to call your doctor or the emergency department for any symptoms of a stroke, even if you are unsure if this is what you are experiencing.

What to Do if You Notice Symptoms

Time is a critical factor when it comes to managing a heart attack or stroke. According to medical professionals, during a stroke, nearly 1.9 million brain cells are lost every minute treatment is delayed [9]. This means that the longer you take to get professional help, the more likely you are to suffer from disability or death.

Similarly, a heart attack that is cared for within the first 2 to 3 hours of occurring is significantly less likely to cause long-term damage or death, compared with one that is untreated for up to 5 to 6 hours [10]. Act fast and stay diligent.

How to Lower Risk Through Prevention

In addition to remaining aware of possible warning signs of a stroke or heart attack, taking precautionary steps to prevent the risk of these emergencies is also vital.

To reduce your risk of having a heart attack or stroke, practice the following [11, 12]:

Stop smoking cigarettes and reduce alcohol intake.
Eat a balanced diet full of fruits, vegetables, and whole grains, as well as low in saturated fats, sugars, and sodium.
Stay organized with medication management and take blood pressure, diabetes, and cholesterol medications as prescribed.
Exercise regularly and maintain a healthy weight.
Get enough quality sleep and manage your stress levels.
Stay up to date with primary care visits and screening appointments.

Quick Action Saves Lives

Your diligence in reducing your risk of having a heart attack or stroke, as well as staying aware of possible warning signs, can make the biggest difference in your life and longevity. If you have any confusion about signs, symptoms, or preventative measures, contact a healthcare professional today. Greater Good Health is here to support you on your healthcare journey in any way you need. Contact us to learn more.

References:

Heart Health Tips for Seniors: Simple Ways to Protect Your Heart Every Day

Reviewed By: Rebecca Anderson, FNP-BC

February is American Heart Month, a campaign that has been observed since 1964 to raise awareness of the risk factors for heart disease and support those living with the condition [1]. According to the CDC, one person dies every 34 seconds due to heart disease, making it the leading cause of death in the United States [2]. At Greater Good Health, we are committed to a future where individuals are educated and empowered to take necessary steps toward preventing heart health issues. Keep reading to learn more about what steps you can take today to take care of your heart health and help reduce your risk of heart conditions.

Stay Active with Senior-Friendly Exercise

Exercise is a pillar of good health, helping individuals lower blood pressure, decrease the risk of diabetes, maintain a healthy weight, support circulation, and reduce inflammation [3]. All of these factors bolster heart health, supporting your chance of preventing the onset of heart conditions. Additionally, exercise can help increase your energy levels, make you fall asleep more easily, promote social connection, and boost your mood [4]—all of which are practices that seniors often struggle to maintain as they age. These benefits don’t require rigorous exercise routines, either. Simply making an effort to move your body every day can help keep your heart healthy.

Health professionals recommend that individuals incorporate a combination of aerobic exercises (like walking and swimming), resistance training (like weight lifting), and flexibility/balance workouts (like stretching and yoga) into their fitness routines [5]. Seniors should speak to their primary care physician before starting a new exercise routine to ensure it is appropriate for their health concerns and existing conditions.

Eat for a Healthy Heart

What you decide to put into your body is also often a reflection of your overall health. To maintain heart health, eating a diet rich in nutrients and low in fat and sodium can help reduce the risk of heart disease [6]. Some foods to incorporate into your diet are fruits, vegetables, and healthy sources of protein. Likewise, healthcare professionals recommend avoiding processed foods, added sugars, and foods high in sodium to protect your heart health [7].

Changing your diet is easier said than done, especially if you have gotten used to eating a certain way. However, there are a few simple swaps you can make that can improve your overall health, especially your heart. First, choose “low-sodium” options if they are available. Then, trade processed foods with added sugars, like packaged treats, for fresh fruits and vegetables. Finally, choose low-fat protein options, like chicken breast, lean ground beef, salmon, and beans [8], over high-fat options.

Similar to what you eat, what you drink also makes a difference in your heart health. Drinking enough water throughout the day hydrates your body enough so it can pump blood through your body [9]. When your body is not hydrated, your heart has to work harder to pump blood, which can make you feel dizzy and fatigued, as well as lead to other symptoms. Water is always the best option, so make sure you refill a reusable water bottle and carry it with you everywhere. Avoid regularly drinking fruit juices and soda, which are high in sugar, and alcohol, which can negatively impact blood pressure [10].

Keep an Eye on Blood Pressure and Cholesterol

Regularly monitoring your blood pressure and cholesterol can make a difference in preventing other heart conditions, as these measures are typically necessary to detect warning signs for conditions [11]. If you notice a sudden increase in your cholesterol or blood pressure, this is a red flag and should warrant a discussion with your primary care physician. The American Heart Association recommends using an automatic, cuff-style, upper arm (biceps) monitor, which your primary care provider can teach you how to use during an appointment before you begin measuring at home [12]. Similarly, you can use a cholesterol test kit to measure cholesterol levels at home and discuss results with your primary care provider or you can ask your provider to order a kit for you [13]. Tracking blood pressure and cholesterol progress over the years can help you and your doctor make more informed decisions about your healthcare plan.

Don’t Skip Preventive Care

Every individual should attend their physical exam/wellness visit once a year, but this is especially important for seniors. As seniors are at increased risk for many chronic conditions [14], annual wellness appointments are vital for early detection and prevention. This includes heart conditions. At your wellness visit, your doctor will do various screening tests, like a blood pressure screening, cholesterol screening, and a body weight measurement, to assess your heart health [15]. If you have any questions about your heart health, ask your doctor at your wellness visit or schedule an additional appointment if the matter is urgent.

Manage Stress and Prioritize Rest

If you struggle to control your stress levels or get quality sleep each night, this can impact your heart health. Prolonged exposure to stress naturally raises blood pressure, increases inflammation, and worsens symptoms associated with heart conditions [16]. Similarly, the inability to get quality sleep each night is associated with high blood pressure, as well as type 2 diabetes and obesity [17]. Unfortunately, the two factors can affect one another. You may not get enough sleep because stress makes it difficult to relax at night and fall asleep. Or, your lack of sleep may inhibit you from completing your day-to-day tasks, leading to increased stress. It’s important that you emphasize sleep and stress management to protect your heart health, as well as the other aspects of your health.

Small Changes Add Up to Big Results

Even the slightest lifestyle changes can make a difference in your risk for heart health conditions. Whether it’s making diet changes, switching up your exercise routine, getting more sleep, keeping up with annual exams, monitoring your blood pressure and cholesterol, or managing your stress, incorporating these changes into your lifestyle can increase the chances of you living a long, healthy, and happy life. Make an appointment with your primary care provider today to create a routine that works for you!

References: