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Exercising in Old Age
My Web design career certainly followed a path to KISS enlightenment. As I learned about HTML, JavaScript, CSS, optimization, etc., my designs were hopelessly complicated. Technically impressive, I'll admit as I look back, but more valued for what I learned than for the usability of the sites I created. Fast forward five years, and my designs have become almost painfully simple. I still think they look good, and others must agree, or I would not be hired, but technically, they are not challenging.
Let me rephrase that. Technically, they are not cutting edge, but in a lot of ways, they are more challenging. The challenge comes not from creating a new script, or a flashy JavaScript action to work, but from using tried and proven methods to create a useable page that meets client needs, loads quickly and is intuitive for the visitor.
The samples at the left, are from the Mobyz Mobile Business Web site I did last year. We worked hard to create a very simple site. Although the company is based in the high tech world, they understand that communication is much more important than bells and whistles. We created a site for impatient visitors. It is also very easy to update and maintain, thanks to the CSS driven text menus for all but the main menu, and the decorative menu on the entry page. Listings can be changed with typing, not graphics. For this client, that was very important, as the site is maintained by the back end programmers. My role was for design and navigation only, and graphic menus would have hampered their ability to change menu items on the fly. (The list of arrays and actions, work arounds and troubleshooting that programmers hold in their minds boggles me, but Photoshop strikes terror into their hearts.)
There are Flash demos on the site, and even a small animated GIF on the entry page. We did not toss aside all popular technology, but made sure that it earned its keep before it was used. We also held on to the "old" at times. We used graphic rollovers for the main menu and the entry page because the CSS rollovers do not work in some Netscape versions, and we wanted those areas to be consistent for all users.
I do not believe that a site like this is the only "correct" answer, but presented the example to show the process that is required to create a great site. If you read back through the previous paragraphs, you will notice a theme: "We did this because ..." That is the critical concept for any site. "I am adding this script because it will do this for the visitor experience." "I am not going to use this technique because ..." I'm sure you get the idea.
The purpose of this article is two fold. The first goal I have is to convince some of you to simplify everything that you are doing.
exercise prevents disability in old ageMost people over 70 who live on their own, dress and bathe with ease, walk one-half mile without tiring, and climb stairs without difficulty would probably consider themselves fortunate and let it go at that. But they might pay more attention to staying mobile if a simple test could pick out which of them are more likely to lose their independence.
Researchers from the National Institute on Aging and the University of Iowa recruited 1, 122 men and women who fit the above description and rated how well they could balance while standing heel to toe, how fast they could walk, and how well they could rise from a chair without using their arms.
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When the investigators revisited the same people four years later, they found that those who were having the most difficulty with walking, bathing, and activities of daily living had received the lowest performance scores.
The researchers hope that one day doctors may be able to use these simple tests as a way of predicting which individuals are most likely to go downhill. Once they know who they are, these folks can take steps to stave off frailty.
Exercising is one of the best ways to do this and it's never too late to begin, said National Institute on Aging epidemiologist Jack Guralnik, lead author of the study. The grandmother who can't keep up with her beloved terrier might benefit from strength training while the gardener who finds it painful to bend his arthritic knees may need to review his treatment regimen with his physician. "Some people are overmedicated and others are undermedicated. Another look at their treatment could hopefully prevent or postpone the onset of severe disability," said Dr. Guralnik.
Health Tips for Old Age: Healthy Life
Talk to you health care provider on what exercise you should undertake in your old age.
But what if you're elderly and haven't exercised in years? In this case many older people are simply afraid to exercise for fear of falling, hurting themselves, and losing their physical independence.
But without regular physical activity they're much less likely to maintain cardiovascular health, strong bones, and good muscle tone. So as their health deteriorates, they become even more susceptible to falling.
But there are ways to avoid this downward spiral by pursuing special exercise methods that reduce the chance of falling while dispelling the fear that goes with it.
For instance, a Canadian study released this past summer showed how low-resistance exercises (some of which can be done while seated) and weight-shifting activities can provide adequate exercise while improving balance confidence.
And a 2002 study of older women demonstrated how exercises adapted from the Chinese martial art called Tai Chi created significant improvements in balance, functional mobility, and a reduced fear of falling. These results were recorded after three months of 30-minute Tai Chi classes, taken just two times each week.
A little goes a old way
In a previous e-alert I told you about a new study that showed how walking at a comfortable pace for just a few minutes can push your heart rate to a level that's very beneficial to your cardiovascular system.
And although today's e-Alert addresses a very specific concern about exercising, the two most important points about the previous e-Alert I sent you apply here as well: 1) Find a way to exercise that's a comfortable fit for your needs, and 2) You don't have to workout like a madman to reap healthy benefits that will help insure your independence as you grow older.
Exercise and aging abilities
Can exercise help the "old, old" stay active and independent? Yes, according to a 16-week study of 64 people, average age 83 (see #4 in the bibliography). The participants were randomly assigned to a twice-a-week fitness program (either walking or resistance training in a gym), or to a control group, which got no organized exercise.
To gauge the effects of exercise, the researchers measured blood pressure, resting heart rate, upper and lower body strength, flexibility, balance and coordination.
While none of the groups had much change in heart rate or blood pressure, the resistance and walking groups both improved on virtually every measure of strength, flexibility and coordination, while the control group improved only on coordination.
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