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#Post#: 75--------------------------------------------------
4 Health Benefits of Breathing Exercises for Seniors
By: LightMove Date: December 4, 2021, 1:37 am
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Breathing is so natural that we seldomly stop and appreciate how
important it is just to be able to inhale and exhale!
“I get a lot of questions from seniors about balance, joint
health, pain reduction, and so on,” explained David Jacobs,
Co-Owner of Level 3 Fitness, during our interview at his
state-of-the-art fitness studio in Denver, CO (video interview
above). “However, I believe the number one thing seniors can do
to help themselves physically would be to spend a lot more time
working on their breath, as it can improve all of those things,
and more.”
An interesting thing happens when the elderly are committed to
using the OPUMP breathing trainer for daily breathing exercises…
their health improves, and not just in one area, but multiple.
Below are some details on four important health benefits derived
from daily breathing exercises.
HTML https://theopump.com/
Improved Focus and Attention
Noradrenaline in a natural chemical in the brain released during
moments when the body needs to spring into action. This is
normally a good thing, however when we are stressed the brain
releases too much noradrenaline, ultimately causing us to feel
unfocused and discombobulated. Diaphragmatic breathing, often
called deep belly breathing, helps us slow our heart rate and
decrease noradrenaline; subsequently improving focus and
attention.
On the surface, increased attention and focus might not seem
like a significant factor in geriatric healthcare, but when you
consider that every 19 minutes an older adult dies from a fall,
it’s easy to connect the dots to see how improving one’s focus
is vital. Additionally, seniors who have fallen once are
susceptible to fall again. As one study shows, readmission
rates to the emergency room after a fall could be as high as
17.4% among the elderly.
We recommend that seniors try pranayama yoga to help improve
diaphragmatic breathing and increase focus. Pranayama literally
means “Control of Breath”. You can find many helpful tutorials
and guided pranayama yoga classes on YouTube.
Pain Reduction
For many seniors, the source of their chronic pain is derived
from a condition called ischemia, whereby blood flow is
restricted or reduced in parts of the body. Healthy blood flow
and circulation cannot be understated, as blood carries oxygen
from one part of the body to another. Possible symptoms of
ischemia include dizziness, fainting, shortness of breath, chest
pain, and even death by heart attack (myocardial ischemia).
One study in particular, as reported by the US National Library
of Medicine, demonstrated just how important breathing is for
patients with ischemia. This specific study contained 145
random male participants, all suffering from ischemic heart
disease. Those patients that practiced diaphragmatic breathing
for at least three months showed an increase in heart rate
variability, which increased oxygen flow to vital organs. For
seniors, an age demographic most susceptible to chronic pain,
the study suggests that daily breathing exercises could
significantly help with pain management and relief.
Increased Relaxation and Reduced Anxiety
The parasympathetic and sympathetic nervous system work together
in the human body. The parasympathetic nervous system is the
division of the nervous system responsible for activities that
occur when the body is in a general state of rest (slowed heart
rate). Such activities include digestion, urination,
defecation, relaxation. On the other hand, the sympathetic
nervous system is responsible for our fight or flight mode. It
works by boosting heart rate and sending extra blood to muscles.
Both parts of the nervous system are critical for balanced
health. When they get out of harmony it can result in serious
health implications such as high blood pressure, anxiety,
depression, and heart disease.
In today’s fast paced world of multitasking, constant
stimulation, and immediate gratification, the parasympathetic
nervous system is often under activated. As a result, many of
us are not as rested and relaxed as our bodies require. So,
that begs the question, what can you do to help activate your
parasympathetic nervous system?
By making a conscious effort to practice daily diaphragmatic
breathing exercises, even if only for a handful of minutes, you
can activate your parasympathetic nervous system, making you
feel more relaxed and calmer. Feeling calmer is not only
beneficial for our mental health, but also is advantageous to
healthy organ function. Increasing oxygen flow, lowering blood
pressure, reducing unnecessary adrenaline, and rewiring the
brain help allow for more positive states of mind to arise. Try
meditation geared towards relaxation exercises. You can find
excellent options on youtube.
Improved Sleep
Sleep is vital to good health. And not just getting enough
sleep, but the quality of sleep matters too. There is still a
great deal we do not understand about sleep, but we do know that
it is critical for cellular restoration, muscle repair, cell
reorganization, brain function, and maintaining a strong immune
system.
When one’s breathing suffers, so does his or her quality of
sleep. According to Sleep Foundation, an estimated 18 million
Americans suffer from sleep apnea – a condition in which
breathing is repeatedly interrupted during sleep. Sleep apnea
may lead to hypertension, heart disease, plus mood and memory
problems.
Numerous studies have pointed to a correlation between regular
breathing exercises throughout the day and improved sleep at
night. There are too many variables that can affect our sleep,
from lack of oxygen to stress, and even the effects of aging.
However, we do know that for seniors suffering from insomnia and
other sleeping complications, practicing daily breathing
exercises will most likely will lead to a better quality and
quantity of sleep.
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