Monthly Archives: August 2018

  • Chair Exercises For Seniors

    In recent posts we’ve discussed how to combat back pain, sit comfortably and also maintain your mobility. On quite a few occasions the answer is to keep mobile and exercise, but what if that simply isn’t possible? Like many of our customers, what if you simply can’t clad yourself in lycra and head down the gym - here are some simple chair exercises to get you moving.

    Before you start it is vitally import that you use a suitable chair, not only for your comfort, but also one that is nice and sturdy. If you’re in any doubt over your old chair get in contact and we can talk you through your best options.

    The sit-and-stand

    The most simple of all the exercises, because you may already do it numerous times a day. However these are even more beneficial if you use a rise and recline chair because you can move the chair to a position that is comfortable to stand up from. You won’t be doing a squats just yet, but the rise mechanism will provide an adjustable starting point.

    • When seated plant your feet firmly on the floor at a distance that is comfortable and about hip width apart.
    • Try to use your hands as little as possible and concentrate on using your leg and the core muscles in your stomach.
    • Push down into your feet evenly and whilst using those core muscles, push yourself to standing. If standing all the way up is an issue go to the highest point you can without too much discomfort.
    • As slowly as possible, bend your knees and lower yourself back down to a sitting position.

    You aren’t aiming to set any records here, but do as many as you can in sets of 3-5. If you feel light headed at all, or out of breath stop and sit down in your nice comfy chair and relax.

    Torso Twists

    This is a great exercise to engage your tummy muscles and maintain some spinal mobility. You won’t be able to do this if your chair is too small or if you have high sides, so bare that in mind.

    • With a straight back, sit with your feet flat on the ground hip width apart.
    • If your mobility allows, interlock your fingers behind your head with elbows pointing outwards.
    • At all times keep your hips and pelvis steady, exhale and slowly twist your torso to the right as far as you can without straining.
    • Inhale as you turn back to the centre. After a small pause repeat this to your left.
    • Be mindful of any pain or discomfort and complete 6-8 on each side.

    Ankle Rolls

    This is by far the easiest exercises to do, but a vital one for not only maintaining mobility but also circulation. Doing this simple action may also help with balance issues and make walking easier.

    • Whilst sitting in your chair plant your feet on the floor at a comfortable distance apart.
    • Whilst sitting still, concentrate on maintaining your posture and keeping your tummy muscles tight. Try not to sit back against your chair.
    • One leg at a time, point and flex your ankle whist curling and straightening your toes. Do this 10 times on each foot
    • Then very carefully roll your ankle to the outside and then the inside, don’t place any unnecessary pressure on the joint. Complete this 10 times for each leg.

    Seated Row

    This very simple movement will help to strengthen many of your upper body muscles including your arms, shoulders and back.

    • Whilst siting comfortably engage your core tummy muscles with your feet flat on the floor.
    • Hold both arms out in front of you at shoulder height with your thumbs pointed towards the ceiling and elbows slightly bent.
    • Bring your upper arm in line with your body by bending your elbows and squeezing your shoulder blades together.
    • Straighten your arms back out again and complete this 8-10 times

    Whilst doing all of these exercises concentrate on sitting correctly and keeping your core muscles tight and steady. This will give you almost a whole body workout and help to maintain your joint mobility. All whilst seated in your own riser chair, in your own home.

  • How To Maintain Your Mobility

    From the very first day you enter into the world you begin ageing. You can try and hold it off as long as possible, but we are all on a relentless journey that inevitably begins to take its toll on our bodies. The ability for us to move around begins to take much more effort than it used to. Muscles and joints begin to simply not be able to do the things they once did.

    It might be due to illness, injury or simply old age, but when you have no choice but to slow down it can affect more than you think. Your mobility is vitally important and here are a few things you can do to try and maintain it.

    Keep Moving

    As little as 10 minutes moving a day can improve your mobility and also bring lots of other benefits. If you’re not in a position to peel on the lycra, an accompanied walk around the neighbourhood will get your joints moving and stretch your muscles. There are also a huge range of simple exercises you can do, many of them seated in a suitable chair. Make sure your chair fits you correctly and is stable enough before you start - give us a call if you’re unsure.

    Eat Right

    For people that can’t move as much as they once did, diet is extremely important. The calorie count needs to be much lower to account for the energy you are not burning any more. The nutrition gained from the food you eat becomes much more important in order to make sure your body is able to look after itself. A good diet is the key to maintaining strength in your muscles, the suppleness of your joints and also increasing your energy levels and digestion.

    If you’re not in a position to start cooking all your meals from fresh ingredients, it may be worthwhile talking to a health food store or your doctor and they may be able to advice on suitable supplements.

    Think

    There are two main issues with brain function as your mobility may be declining, the most important of which is how you cope with things. It’s natural to feel upset and down about your declining health, but being positive is much more beneficial to your longevity. Admittedly that is easier said than done, but the first step may be simply investing in some mobility aids. Simple things like walking sticks, stair lifts and riser chairs will help you maintain independence without the stress and strain.

    Engaging your brain may also be extremely beneficial to maintaining your mobility. If your mind is active and healthy then you will feel like doing more things and feel like being active more often. Puzzles and reading will help, but it can be as easy as simply spending time with friends and family, engaging in conversation and doing something you enjoy.

    If company isn’t abundant, you may be interested in keeping a journal, writing down your memories as a child or simply joining a local group to meet some new people. You can find your local support groups or organisations on the government website.

  • Are You Sitting Comfortably?

    Since man first sat in a chair, their elders have been berating them to do it properly. School teachers and parents tell us to “sit up strait” and “don’t slouch” but its not always as easy as they think. In fact during a study in the 1950’s anthropologist Gordon W. Hewes found one hundred variations of common sitting positions. So how exactly are you expected to know how to sit correctly and still be comfortable?

    The thing is - if you don’t get it right, poor posture can cause a whole range of health complications that run much deeper than you might think. Pain in your back, hips, legs, shoulder or neck could only be the start. Loss of motion, weakness in muscle groups, headaches and even loss of brain function are often caused by poor posture that is amplified whist sitting down. So here are a few things to considering when buying your next chair.

    Seat Width

    If you’re squeezing up against the sides of your chair, there is more to worry about than loosing a few pounds. Your seat should always provide you with enough room to sit comfortably and move a little, but not too much that you don’t make use of the arm rests. Initial comfort may feel fine, but a chair being too wide or too narrow can affect the way you sit over long periods of time and cause health issues going forward.

    Seat Depth

    Arguably this is one of the most important attributes to get right when buying a chair. The chair should support the whole length of your thighs. A seat that is too deep and your muscles will stain due to leaning back against the chair, and also cause your bottom to slide forward. If your chair is too shallow you risk restricting circulation in your legs and also rubbing the inside of your knees on the fabric.

    Seat Height

    The second very important fitting to get the most from your chair is the height of your seat (measured from cushion to floor). This will ultimately determine how easy it is for you to use your chair, and also ensure you’re sitting in the best position. Standard fitting chairs can vary widely and won’t fit many people well enough to be comfortable. A high chair will be much easier to stand up from, however one that is too tall will mean your feet are unable to touch the floor. This might seem harmless but it will place a huge strain on your legs, reducing circulation and also making it much harder to sit up correctly. Sit in one too low and this will strain your hips and knees as well as make it much harder to stand up from seated.

    Other considerations

    Rise and recline chairs can help mediate many issues with the comfort of your chair and make it much easier to stand up. However there are many more things that you need to take into account when buying the most comfortable riser chair. Things that many people overlook such as types of fabric, arm rest heights and shape of the chair back. That’s why it is vital you try out as many as possible and get some expert advice. To speak to the experts reach out through our website, or give us a ring on 01283 704 071.

  • 4 Ways To Combat Back Pain

    According to The Back Care Charity, simple back pain costs the UK economy £37million a day. Its not all slipped discs and spinal fractures that are the issue, millions of people suffer everyday in what they refer to as “the ticking time bomb”. Even though it’s the most important part of your body many people simply don’t take good enough care of their back. Thankfully there are some really simple things that you can do to improve your spine and keep away from the doctors office.

    1. Exercise Correctly

    “Everyone knows that exercise is good for us, and it’s hugely beneficial to your spine health,” says Stewart Tucker, a consultant spinal surgeon at The Wellington Hospital. By moving around you allow your discs to exchange fluid and receive the nutrition it needs. Don’t slap on the weight lifting gloves just yet - because exercise as simple as keeping mobile and walking around is a huge benefit.

    This will not only get your spine moving and help your mobility, it will also get your heart pumping and your muscles working, improving your circulation and also your mood - it’s a win win situation.

    1. Increase Calcium Levels

    Every parent encourages their children to drink lots of milk “because it will make your bones strong - and that’s more than an old wives tale. Calcium is essential to keep your bones in good stead, and dairy products are a huge source of dietary calcium. The truth is without calcium your bones may become softer, meaning your body will suffer in the long run.

    They may be a little bias but The Dairy Council has a great guide on the importance of Calcium from dairy produce. Yet milk isn’t the only source so if you’re dairy free make sure your diet contains lots of leafy vegetables and fresh fish such as salmon.

    1. Drink Plenty Of Water

    We’ve all heard the health information, we all know what we are doing, yet the levels of dehydration in the general population is huge. “Water is necessary for the body to digest and absorb vitamins and nutrients. It’s also key to proper digestion; it detoxifies the liver and kidneys, and carries waste away” said Grace Webb, Assistant Director for Clinical Nutrition at New York Hospital. So there is little point working hard to eat well if you’re not drinking enough.

    Even a mild decrease in hydration levels puts more stress on your body, increasing muscle fatigue and boosting pain levels. The little muscular soreness you had in the morning will be agony by evening without downing plenty of water. If you cannot stomach the taste there are a wide range of foods that will help hydrate you - including cucumber, salad greens and grapefruit.

    1. Sit Correctly

    The fact is our bodies simply are not designed to sit for long periods of time. Modern lifestyles seem hellbent on getting us to sit for as long as possible at the office; or enticing us into watching the TV. However there are many factors that may mean we are sitting including driving, injury or ill health. Thankfully there are many ways we can combat the stresses of sitting, and make sure we do it comfortably.

    Sitting in the same position for a long time with bad posture, slouching over a keyboard, can cause compression on the discs in your spine and lead to premature degeneration, which results in chronic pain.” - Stewart Tucker, consultant spinal surgeon at The Wellington Hospital

    Posture whilst sitting is essential. Things such as an incorrect desk or simply a poor quality chair are a leading cause of bad posture while seated. The condition referred to as ‘text neck’ that is plaguing individuals with excessive mobile phone use can also affect those with incorrect seating and TV placement. Looking down for long periods of time will stress the natural curves in your spine causing pain and some times lasting damage to your back.

    Sitting in a better position will reduce wear and tear on your joints, maintain your balance and improve your spine health tremendously. It is important that the chair fits you, the seat height and depth is correct for your body shape and it gives you the correct range of motion. Universal chairs fit very few people, so a correctly fitted chair is essential if ill health keeps you sitting down.

    A good chair is one of the best health benefits you can invest in. Rise and recline chairs are not just designed to help you get up - although that helps relieve pressure on your joints. They are also a great way to sit comfortably and correctly, decreasing your likelihood of health complications later. We can supply a wide range of chairs, in an even wider range of colours and fabrics - so feel free to get in contact and we will help you find the perfect seat.

4 Item(s)