Safe Workouts for Seniors in Managing Hypertension
As we age, staying active becomes crucial for our overall health. For seniors dealing with hypertension in their advanced years, exercising safely and effectively is vital. Physical activity can help eliminate and manage high blood pressure, improve heart health, and boost overall well-being. Here are the top 10 safe and effective workouts recommended for seniors with hypertension.
10 Safe Workouts for Seniors:
Walking: Walking is a great exercise that’s easy on your joints. It’s a simple way to get active. Try to walk briskly for about 30 minutes on most days. Being consistent is essential. But if 30 minutes seems like too much, start with shorter walks. Then, slowly increase the duration. This way, your body gets used to it, and it feels easier over time.
Swimming: Water exercises are remarkable for older adults with high blood pressure. Swimming laps or joining water aerobics gives your whole body a great workout without causing any strain on your joints. The way the water supports your body also eases the pressure on your muscles, making it easier and safer to move around. This gentle and effective exercise in the water is a fantastic choice for seniors with hypertension.
Cycling: Whether pedaling on a stationary bike inside or cruising outdoors, cycling is an excellent way for seniors with hypertension to pump their hearts. It’s gentle on the joints and won’t strain or hurt them. Plus, the best part is that they’re in charge! They can decide how fast or slow they want to go. When they begin, they should take it in a friendly and easy way, and as they get more comfortable, they can add more time and speed to their rides. This way, they can enjoy the ride and feel good about getting more robust with each pedal.
Yoga: Yoga is a fantastic exercise involving gentle movements that stretch and strengthen your body. It also focuses on breathing in a way that helps you relax and reduce stress. Certain yoga poses, like the mountain pose, where you stand tall and strong, the seated forward bend stretching your back, and gentle twists that help your body feel more flexible can benefit seniors with high blood pressure. These poses are simple and can be adjusted to suit your comfort level. Doing yoga regularly helps you feel calmer and more relaxed while also helping with managing your blood pressure.
Tai Chi: Tai Chi, an ancient Chinese practice passed down through generations, focuses on slow, graceful movements and deep breathing. The gentle flow of Tai Chi movements is like a soothing dance, promoting better balance, flexibility, and relaxation for seniors. This exercise isn’t just about physical activities; it’s also about finding peace within yourself. Plus, Tai Chi can reduce high blood pressure and strengthen your heart. So, it’s good for your muscles and joints, kindness, and overall health.
Resistance Band Exercises: Resistance bands are like stretchy ropes that help you get stronger without making your body work too hard. Older adults can do many exercises using these bands to strengthen different muscles. You can improve your arm muscles (like lifting a grocery bag), boost your legs (like climbing stairs), and even sit down while strengthening your back muscles. These bands are gentle but mighty!
Pilates: Pilates is a kind of exercise that pays a lot of attention to making your mid-region strong, helping you to bend easily, and keeping your body in a good position. It’s a workout that doesn’t stress your body and can be changed to fit what you can do. Doing Pilates can make you better at balancing and staying steady, which is essential for older people with high blood pressure.
Chair Exercises: For seniors who like to or need to exercise while sitting down, chair workouts are a fantastic choice. These exercises cover a wide range, from simple leg lifts to gentle arm circles, all of which can be done comfortably from a seated position. They’re fantastic for improving strength and flexibility without needing to stand up or put pressure on your joints. They’re tailored to keep you comfortable while making a big difference in how strong and flexible you feel.
Strength Training: Light weights or everyday items found in the home, such as water bottles or cans, can be helpful for strength training. These makeshift weights are perfect for exercises focusing on significant muscles like the arms, legs, and core. However, ensuring your weights are not too heavy or uncomfortable is crucial, especially for seniors with hypertension. Choosing safe and easy-to-handle weights is essential to prevent strain or injury while working out.
Mindfulness and Meditation: Mindfulness and meditation can be super helpful for seniors dealing with high blood pressure. These stress-busting methods can play a significant role in keeping blood pressure under control. Relaxing your mind and body can make a real difference in managing hypertension and staying healthy. So, even though they’re not the typical workouts, these calming practices can significantly help seniors.
Albert Arteaga, M.D., President of LaSalle Medical Associates.
Before starting any new exercise routine, seniors with hypertension should consult their healthcare provider. Additionally, here are some essential tips to ensure a safe and enjoyable workout experience:
Stay hydrated throughout your exercise sessions.
Warm up before exercising and cool down afterward to prevent injury.
Listen to your body, and don’t push yourself too hard.
Monitor your blood pressure regularly, especially before and after workouts.
Wear comfortable clothing and supportive footwear.
Seniors with hypertension | LaSalle Medical Associates
At LaSalle Medical Associates, we understand the critical role of staying active in managing hypertension among seniors. Pay attention to the power of regular exercise in controlling blood pressure and enhancing overall health. Discover enjoyable activities tailored to your fitness level –the key to making a difference in hypertension management and improving your quality of life.
Remember, starting your journey towards an active lifestyle is never too late. Explore various exercises to find what suits you best. Prioritize your well-being by listening to your body and consulting our healthcare professionals before starting any new workout routine. Your health and safety matter most as you progress towards a healthier, more vibrant life. Contact usfor your well-being now!
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
When youngsters get enough sleep, they are less impulsive, stressed, depressed, anxious, and aggressive, and can keep their cognitive functions working to their full capacity, like these award-winning young scholars. Shaila and Shiane Dameron are happy healthy LaSalle patients.
“Children and teens, especially, need adequate sleep for proper growth and development.” — Dr. Albert Arteaga
REDLANDS, Calif. — Sleep is crucial for maintaining good health and well-being throughout your life, according to the National Heart, Lung, and Blood Institute. “The quality of your waking hours largely depends on what happens while you’re asleep.”
“For proper growth and development, children and teens require 10 to 12 hours of sleep per night. Therefore, parents are encouraged to do their best to ensure that their children get enough rest,” said pediatrician Dr. Albert Arteaga, Chair of LaSalle Medical Associates, one of the Inland Empire’s largest private healthcare organizations.
Signed into law by Governor Gavin Newsom in 2019, California now requires all high schools to start no earlier than 8:30 a.m. and an 8 a.m. or later start for middle schools this school year.
The National Institutes of Health (NIH) studies show that pre-teens who slept less than nine hours per day had differences in brain structure and more problems with mood and thinking than those who got adequate sleep. Improving sleep leads to better mental health and behavior from pre-adolescence on.
NIH researchers “found that children in the insufficient sleep group at the start of the study had more mental health and behavioral challenges than those who got sufficient sleep. These included impulsivity, stress, depression, anxiety, aggressive behavior, and thinking problems.
“The children with insufficient sleep also had impaired cognitive functions such as decision-making, conflict-solving, working memory, and learning. Differences between the groups persisted at the two-year follow-up.”
After awakening, the body releases hormones that increase alertness. With developing pre-teens and teens, hormones act while sleeping in pulses that signal the body to release testosterone, estrogen, and progesterone. Those essential developmental hormonal pulses get bigger with the onset of puberty.
Adults as well as youngsters are subject to many of the same problems in the absence of adequate sleep. These problems include hunger control, responsiveness to insulin, a decline in physical activity, and what is known as metabolic syndrome—a cluster of conditions that increase one’s risk “…of heart disease, stroke, and type 2 diabetes,” according to the Mayo Clinic.
The Mayo Clinic and Dr. Arteaga suggest six ways to improve one’s sleep. First, stick to a regular schedule, going to bed and waking up at the same time each day. “For adults, seven hours is the minimum and eight is recommended,” said Dr. Arteaga.
Second, avoid eating large meals close to bedtime. Avoid midnight snacks and late-night alcohol. Nicotine is another no-no.
Third, the bedroom should be comfortably cool, dark, and quiet. “It is difficult to fall asleep after being exposed to blue-light-emitting sources like computers, smartphones, and other devices,” said Dr. Arteaga.
Fourth, “Napping during the daytime needs to be limited, as too many or too long naps will interfere with nighttime sleep,” said Dr. Arteaga.
Fifth, don’t be a couch potato. “It is recommended to engage in some form of physical activity every day. However, it is not advisable to exercise right before bedtime as it can be counterproductive,” said Dr. Arteaga.
And finally, learn to cope with stress and anxiety. “Rehashing daytime troubles is guaranteed to keep you from the restful sleep you need to cope with them the next day. You can use a notebook or planner to list things you need to pay attention to the next day and that lets your mind disengage from them at bedtime,” said Dr. Arteaga.
He added, “If you or your children are having sleep problems anyway, it’s a good idea to call your doctor and ask for a referral to a sleep specialist. They can suggest additional practitioners or prescribe medications to help.”
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to over 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
Mia Alexia Martinez 14 gets her vaccination from Nurse Elisabeth. Get your flu and Covid Shot at the same time this season.
“Two little jabs now can save you from a world of trouble later on,” said Dr. Albert Arteaga, CEO of LaSalle Medical Associates, Inc.
REDLANDS, CALIF. Covid 19 and the flu remain dangerous infections. Medical authorities urge everyone six months and older to get their flu vaccinations now. At the same time, new Covid booster shots are also available, as well as shots for the latest of the Omicron variants and so getting both flu and Covid shots during one visit is the best course of action.
“No one really looks forward to getting a shot, but it really makes sense to get both of your shots at the same time so that you only need to make one visit to the doctor’s office, not two. Two little jabs now can save you from a world of trouble later on if you don’t get vaccinated,“ said Dr. Albert Arteaga, CEO of LaSalle Medical Associates, Inc.
Who should and who should not get a flu vaccine? According to the Centers for Disease Control, (CDC), everyone six months and older in the United States should get an influenza (flu) vaccine every season with rare exceptions. CDC’s Advisory Committee on Immunization Practices has made this “universal” recommendation since the 2010-2011 flu season.
During the 2018-2019 flu season, the CDC estimates that 35.5 million people contracted the disease and 34,200 died from it. “Flu kills and most people seem to know it does and so most people get their flu shots every fall,” said Dr. Arteaga.
The CDC also reported that Covid 19 is still averaging 54,186 new cases per day as of September 21, 2022, and to date, over 95.7 million cases have been reported since the pandemic started. Deaths are currently averaging 396 per month. Almost 80 percent of the U.S. population has had at least one Covid vaccination shot and 67.8 percent are fully vaccinated.
Dr. Albert Arteaga Suggest we all get our flu and Covid Shot at the same time this season.
“We have two very contagious and often deadly diseases,” said Dr. Arteaga. “Getting both vaccinations at the same time, if you have not yet gotten your Covid vaccine or booster shot, makes good common sense.”
LaSalle Medical Associates, Inc., clinics accept Blue Cross, Blue Shield, Molina, Care 1st, Health Net, and Inland Empire Health Plan coverage, as well as Medicare Medi-Cal and cash.
For more information call the office closest to you: Fontana (909) 823-4454; San Bernardino 17th Street (909) 887-6494; San Bernardino Mt. Vernon Ave. (909) 884-9091; Rialto (855) 349-6019; and Hesperia (760) 947-2161.
LaSalle Medical Associates, Inc. is one of the largest, independent, and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle operates six clinics employing more than 100 dedicated healthcare professionals, treating children, adults and seniors in San Bernardino and Riverside counties. LaSalle’s patients are primarily served by Medi-Cal and Healthy Families. LaSalle also accepts Blue Cross, Blue Shield, Molina, Care 1st, Health Net, and Inland Empire Health Plan (IEHP) coverage.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high quality patient care to approximately 380,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino, San Joaquin, and Tulare counties.
(Fresno, CA) LaSalle Medical Associates Inc. grows in the Central Valley announcing a new contract with Care 1st to serve as its Medicare healthcare provider in Fresno County.
LaSalle Medical Associates, Inc. is an Independent Practice Association (IPA) of independently contracted doctors, hospitals and clinics, delivering high quality patient care to approximately 150,000 people in Fresno, Kings, San Joaquin, Stanislaus, Madera, Tulare, Los Angeles, Riverside, and San Bernardino Counties.
“Care 1st has tapped in to LaSalle’s long standing service presence in the Central Valley to help them serve Medicare patients. LaSalle is already delivering a full range of medical insurance products including and Medicare in a number of other counties in California,” said Carl Maier, executive vice president of LaSalle Medical Associates, Inc.
LaSalle Medical Associates is one of the largest independent minority owned healthcare companies in California. LaSalle also accepts Anthem Blue Cross, Molina, Care 1st, Health Net and Inland Empire Health Plan (IEHP) in 9 California counties.
“Many people think of LaSalle as a medical provider for children’s services. They are very surprised to know we deliver services to children, adults, seniors and people with disabilities. Many of the people we serve today already have Medicare or will get Medicare shortly because of their disabilities,” said Maier.
“LaSalle currently serves Medi-Cal and Medicare patients in the Central Valley, we are in active negotiations to bring more products to counties we serve,” said Maier
“I am honored to have more Doctors to help serve the thousands of patients who have placed their trust in our network of primary physicians and healthcare professionals in California,” said Dr. Albert Arteaga founder and Chief Executive officer of LaSalle Medical Associates, Inc.
LaSalle plans to continue to grow and serve low-income people and welcomes the new Affordable Health Care Act some times called Obama Care.
“As a large provider of service to government sponsored health care programs we understand what the state’s implementation of the Affordable Health Care Act and expansion of Medi-Cal means here in California. A lot of uninsured people with a high demand for service are going to be coming to doctors, clinics and hospitals in 2014,” said Dr. Arteaga.
“Our mission continues and LaSalle is preparing to welcome 1 million new low-income patients in the nine counties we serve. We are recruiting more health care professionals to increase our ability to provide more health care to more patients. Why? Everyone deserves high quality health care delivered with dignity and respect regardless of ethnicity or income,” said Dr. Arteaga.
For more information about LaSalle Medical Associates, call (909) 890-0407 or go on line to LaSalleMedical.com.
