As we age, both our bodies and minds are more prone to pain and malfunction. This is a major challenge for many seniors, who are used to being active and staying healthy. If you or a loved one is struggling with chronic physical or mental pain, there are many things you can do at home or in senior living that will make a big difference. Here are some of the most effective exercises to help seniors reduce pain and improve mental functioning, particularly for those in assisted senior living.

Meditation

Meditation is an incredible exercise for both physical and mental health. Just spending a few minutes a day meditating not only helps to clear your head, but also reduces physical stress as well. Meditation helps reduce muscle tension and can even help you keep your blood pressure down. There are many different types of meditation to choose from, and it can be done independently or using a guided program. If you are spiritual, there are many types of meditation that incorporate aspects of religion, but there are also many secular ways to meditate.

Swimming

For seniors that want to maintain a cardio workout routine, swimming is a very efficient option. It’s very gentle on the bones because there isn’t any impact, but it still keeps your muscles toned and burns calories to keep weight down. Being in the water can also be very soothing both mentally and physically. The feeling of floating in the water is very relaxing if you suffer from chronic pain.

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If you are like most Americans, you may be taking steps to improve your health. Eating clean, getting more exercise, and practicing self-care are all helpful when it comes to enhancing wellness. But it may surprise you to know that your mattress can play a critical role in your health. The way we sleep impacts the way we feel, physically and mentally, and it all begins with our beds. Here are four fundamental ways your mattress can impact your overall health.

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Eating balanced, nutritious meals and exercising is often associated with your physical health but eating properly and maintaining your fitness can also help keep your mind healthy. What you’re consuming can affect the structure and function of your brain, as well as your mood. Because food fuels your mind, you need to be mindful of what you’re consuming.

Similar to a new car, your brain functions best when it is given high quality fuel — in other words, food. When you choose to consume foods that are rich in vitamins, minerals and antioxidants, your brain can perform at an optimal level. When you eat a balanced and nutritious diet, you’re giving your brain premium fuel to protect it from oxidative stress (waste), which can damage cells.

Processed and refined foods can be considered “low-premium” fuel that may damage your brain because the brain has little ability to eliminate them. People who eat a lot of sugar are harming their brain because the excessive sugar can negatively impact the body's regulation of insulin. Refined sugars can also cause inflammation and oxidation stress.

When your brain is deprived of quality nutrition, free radicals, or waste, circulate within the brain potentially causing additional brain tissue injuries.

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After consulting with hundreds of patients, I am seeing a scary pattern that I want to bring to your attention.

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Pain comes from all different sources—and that includes exercise. Sometimes you push it, for example if you go on a run and go longer than you ever have before. Sometimes you push it by adding weights to a routine, or even just doing something that’s new to you. Regardless, that pain can make movement and continuing your routine difficult. That’s why it’s helpful to find easy, inexpensive, accessible ways to make pain lessen more quickly. Enter the humble tennis ball.

A tennis ball is an excellent tool because it’s small and easy to use and a great way to get specifically at those trigger points—those sources of pain that might be holding tightness, for example. You can keep a tennis ball on hand anywhere, and in just a minute or two complete an exercise that opens up an area and lets you get on with life. What are those routines and how can you do them? This graphic explains it.

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Get to know mitochondria

Mitochondrial dysfunction refers to errors in the function of the specialized organelles (mitochondria) present in every cell of our body with the exception of red blood cells. Mitochondria are best known as the "power plants" of the cells and they make our energy molecule known as Adenosine Triphosphate or ATP, however their role in our body is much more complex than once thought. Without mitochondria we cease to exist, but when these specialized structures don't work right, our life can take a big turn for the worse!

The United Mitochondrial Disease Foundation further explains the complexities:

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Trigenics® with Dr. Karl R.O.S. Johnson, DC ends Pam's knee pain in minutes. Pam's severe knee pain has been chronic for at least 10 years. Despite having physical therapy, water therapy, injections and exercise, her knee pain relentless degraded her daily standard of living. Pam used to be very active and really misses being able to go for walks being able to cycle. Thankfully, to her surprise, Trigenics® Treatment by Dr. Karl R.O. S. Johnson, DC relieved Pam's chronic bilateral knee pain In minutes. She was so overwhelmed with the positive changes, it brought her to tears. Take a look for yourself and then call my office at 586-731-8840 to see if you can be helped.

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