Exercise in a Chair by Phil Chave
Gentle Exercises for Extra Health, Mobility & Vitality

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News. How Exercise Helps Prevent Falls, Pain and Aching Joints in the Elderly

The Exercise in a Chair CD

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Stories and news items that show why muscle based mobility exercise is good and falls are bad.

Part of the problem of advising on what exercises, and how much exercise to do, is that everybody is different, at different ages, at different levels of capability, with complicated and independent mindsets and beliefs, and with different needs.

Also, and on a par with that is the fact that the media has not done a very good job of getting the information out to the public in a way that is easy to understand and that they can take onboard and implement in their daily lives. Worse than that, the information we are given is conflicting, often misguided and sometimes downright dangerous.

But one thing that all scientists, nutritionists, therapists and medical professionals agree on, is that we are a species that is designed to keep moving. We are structured for movement. When we don't move for long periods, we stagnate, conglutinate, thicken up, harden off, slow down and atrophy to the point where we end up with muscles pain, joint pain, and a build up of lymphoedema.

1. BBC Health News, 2011. Falls are one of the leading causes of death for old people. A third of over 65's, and half of over 80's will fall each year, and it is thought that 14,000 people in the UK die as a result. Treatment costs the NHS and social care in England around £6.5 million a day.

Age UK and the British and American Geriatrics Societies have updated their advice to recommend gentle exercises to improve strength and balance. Research shows that programmes for improving strength and balance can reduce the risk of falls by as much as 55%.

      Exercise in a Chair is specifically designed to address this issue.

2. BBC Health News, 2013. Falling over can be a frightening experience, but it can also lead to a loss of confidence and isolation, especially when you are elderly or on your own. This means an older person can be less likely to go out for walks, or take regular exercise and the fall threat can become a self-perpetuating circle.

Wrists are usually the first casualty of a fall and hips the second. This can often the beginning of a downward spiral of inactivity and ill health. Exercise in a chair will encourage you to become more active, to improve strength and balance and improve confidence.

      Exercise in a Chair is designed to help with balance, enhance strength and increase confidence.

3. BBC Health News, 2012. 'Elderly people staying at home for fear of falling'. Surveys suggest that a fear of falling is making many elderly people prisoners in their own homes. A third of adults over 65 suffer a fall each year and many are now so fearful they will not leave their homes unaccompanied. Every year in the UK nearly three-quarters of a million people over 60 end up in the local A&E after a fall.

Making sure that you remain fit and healthy can help prevent falls. But if you do fall and find yourself chairbound for a while, then simple daily exercises will help you to recover faster and more thoroughly.

      Exercise in a Chair can help improve your quality of life.

4. BBC Health News, 2015. Office workers lifestyle is 'too sedentary' says a report by health experts who describe office inactivity as "one of the biggest" challenges to good health. Heart disease, type 2 diabetes, cancers and poor mental health have all been linked to sedentary behaviour.

Prolonged sitting is thought to slow the metabolism and affect the way the body controls sugar levels, blood pressure and the breakdown of fat. What's worse is these things are not undone by working out in the gym. For the office worker, what’s even more crucial than intermittent exercise is regular movement, which prevents muscle breakdown and atrophy which causes weakness, poor circulation, a build up of lymph, and many other issues that result in poor health.

      Exercise in a Chair can help you avoid the serious side effects of prolonged inactivity.

5. BBC Health News, 2015. The NHS is failing the elderly by helping to prevent recurrent falls and fractures. Helpful advice like building up strength and stamina and health checks to look at bone density are often missed or non-existant, which is not attending to best practice. There are known to be serious gaps in aftercare services as more and more of the population from 50 and upwards attend A&E after a fall, or a break. It seems obvious that correctly identifying those at risk could save staff time, money and lives, long term.

How many people fall because they simply need an eye test, and not because they have muscle weakness or low bone density at all? Heart conditions are known to cause fainting and diabetes can cause dizziness and other symptoms that contribute to reduced mobility and stability.

It is programs such as Exercise in a Chair that bring coordination to the body and mind, to help build stamina, increased joint flexibility, accurate footing and balance. This by itself brings about improvement, something our struggling for resources NHS can't offer. Therefore you must make the decision to help yourself. The NHS does not have the resources to do everything for everybody, but must balance competing priorities for its services. I think as time goes on we are going to find this out more and more.

Fractures have a profound impact on quality of life. They diminish mobility and independence, often for a very long time.

      Exercise in a Chair can help give you back your independence and mobility and improve your quality of life.

6. BBC Health News, 2010. Not news now but old news really. A study by the Swiss University Hospital and the Faculty of Medicine in Geneva has found that music based exercise reduces falls in the elderly. Not 'may' help, but 'does' help. Music based exercise helps improve balance and reduces the number of falls with only short and modest amounts of exercise. The benefits were still apparent six months later, proof that exercise done to music challenges the body's balance and control system.

During the study researchers gradually increased the difficulty of the movements over time which proved useful for the prevention and rehabilitation in a community based setting (such as a retirement home). One of the directors of a leading charity said that, 'If all over 65's followed a tailored exercise program we would prevent 7000 unnecessary deaths a year.

      I know I keep saying this but could the Exercise in a Chair program, which is music based, help here?

7. BBC Health News, 2013. Overall, the picture is pretty glum. Around 14,000 elderly people die annually as a direct result of a fall. It has been shown over and over again in many studies that a major cause of death and injury among the over 70's are falls, which account for more than 50% of hospital admissions for accidental injury. Age UK says the elderly should be encouraged to take more exercise, to reduce this risk, but the charities statistics show that one in five older people admit they cannot remember the last time they even did any exercise.

I fear this is not just an aged problem, as millions of younger and younger adults do little to address their declining health and all too often dismiss the loss of strength and balance as an inevitable part of the ageing process. The message doesn't seem to be getting through that physical activity and regular exercise is one of the best ways for us all to prevent falls and fractures as we get older.

      Give the Exercise in a Chair 20min program a chance to make a difference in your life!

Exercise in a Chair

Exercise in a Chair

Leaning forward hands down

Exercise in a Chair

Exercise in a Chair

Reach down outside of leg

Exercise in a Chair

Exercise in a Chair

Knees raised to meet hands


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