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Fitness & Nutrition

Senior Citizens Recovering and Preventing Falls

Senior Citizens are more likely to fall as they get older.

Why do senior citizens fall?

31% comes from environmental causes or accidents.

17% comes from an uneven gait or bad balance

  • About one third of the elder population over the age of 65 falls each year, and the risk of falls increases proportionately with age. At 80 years, over half of seniors fall annually..
  • Frequent falling. Those who fall are two to three times more likely to fall again.
  • About half (53%) of the older adults who are discharged for fall-related hip fractures will experience another fall with in six months.
  • Falls are the leading cause of death due to injury among the elderly 87% of all fractures in the elderly are due to falls.
  • Falls account for 25% of all hospital admissions, and 40% of all nursing home admissions 40% of those admitted do not return to independent living; 25% die within a year.
  • Many falls do not result in injuries, yet a large percentage of non-injured fallers (47%) cannot get up without assistance.
  • For the elderly who fall and are unable to get up on their own, the period of time spent immobile often affects their health outcome. Muscle cell breakdown starts to occur within 30-60 minutes of compression due to falling. Dehydration, pressure sores, hypothermia, and pneumonia are other complications that may result.
  • Getting help after an immobilizing fall improves the chance of survival by 80% and increases the likelihood of a return to independent living.
  • Up to 40% of people who have a stroke have a serious fall within the next year.

How does exercise help prevent senior citizens from falling?

Good physical functioning and mobility are essential for older adults’ independence. Decline in physical functioning predisposes older adults to loss of independence, poor quality of life, hospitalization, and falls.[1–3]Moreover, falls and resulting injuries are among the most serious and common medical problems that older adults experience. Falls, especially injurious falls, may lead to fear of falling, restrictions in physical activity, decline in functional ability, and consequently, poorer quality of life and greater risk of recurrent falls.[4,5] Because falling increases the risk of fractures and other injuries considerably, falls prevention is the most essential element when planning effective injury and fracture prevention for elderly populations.[6,7]

Fall-prone older adults often have multiple risk factors for falls. Poor muscle strength, balance, and functional ability are modifiable risk factors for falls and can be improved through exercise and physical activity. Research has shown that dynamic exercise programs can prevent falls in community-dwelling elderly populations, the most important components of exercise being balance and strength training, followed by flexibility and endurance training.[8,9] Progressive moderate- to high-intensity group programs including balance, jumping, and lower limb strength exercises can maintain or even improve the physical function of healthy older women[6,10]and seem to reduce the risk of noninjurious and injurious falls by 15% to 50%.[7,9,11]

Research has also shown that exercise programs designed to prevent falls may also prevent fall-related injuries.[12,13] In addition to causing injuries, falls leading to medical care ought to receive special attention because their burden on the healthcare system is great.[14,15]

What can be done after a senior citizen falls to improve recovery?

The New York Times determined that, not surprisingly, one of the biggest indicators of how well a person could be expected to recover after a fall was directly tied to his or her level of physical ability. Those with either no disabilities or very slight ones were far more likely to recover more fully and quickly than those who experience moderate to severe disability.

In fact, the source reported that in a study, only one-third of seniors who were classified as severely or moderately disabled prior to their fall were able to fully recover within one year. Thus an important step to take along preventive lines is to improve a senior’s level of physical fitness as much as possible through regular exercise. Even if an individual is living with a disability, regular activity and even physical therapy can help maximize functioning, which can be a huge factor in recovering post-fall.

The ability to balance when walking is reduced with age. However, this doesn’t have to be the case when you do exercises which focus on core stability and strength. For example, seniors can practice standing with both arms raised in front of them or standing on one leg. Work up to standing on one leg with the eyes closed to really challenge their skills in balancing.
Include core exercises which provide stability. While a senior may not be able to do planks and sit-ups due to other health restrictions, they can find modified exercises for the ab area.
Immobility can lead to muscle deterioration, so work on arm and core strength as well as building muscles in the legs. If one leg was fractured, don’t let the other one sit idle, and the same is true for an injury to an arm.
For those who aren’t allowed to get up and walk, you can find sitting exercises that will help keep muscles strong. Light weights in the hands can enhance bicep curls and overhead arm raises. While they will most likely be assigned a physical therapist for some time after being released to go home, it’s up to the family and caregivers to encourage the elderly individual to do the exercises when the therapist isn’t around.

One thing that may be over looked is nutrition.  The elderly often have smaller appetites because of lack of exercise, and this issue is exacerbated by reduced activity after a fall. They may fail to eat as much as they should to get the nutrients for healing. Make sure they are eating a decent meal or ask a doctor about a vitamin supplement. Calcium and vitamin D are two nutrients important to faster recovery of fractures.

While an injury from a fall is unpleasant for everyone, it can be deadly for seniors. Three times as many people age 70 and over die from a ground-level fall as those under the age of 70. This is according to a study published in The Journal of Trauma: Injury, Infection, and Critical Care. When a fall does occur, it’s important to work with the senior to ensure as much mobility and independence is restored as possible.
If you want to start your senior fitness program today or have more questions please contact us or visit our Services Page for more details.

Sources:

http://www.learnnottofall.com

http://www.medscape.com/viewarticle/848553

http://www.canterburyonthelake.com/blog/helping-seniors-recover-from-a-fall.html

Health Fair San Antonio

Health Fair: Nu-U Fitness’ 1st Annual

As we have moved into our new location off of Babcock and Huebner Rd, near the Medical Center, we want to become more involved in the community.  We will be hosting an annual Health Fair starting June 24th!

Our health fair will be an educational and interactive event designed for outreach to provide basic preventive medicine and medical screening to the community.

Free and open to the public.

Information:

9am-2pm

Huebner Road Commons
9023 Huebner Road, Suite 106.

Attendees can expect vendors, food for purchase, free classes & clinics by Nu-U Fitness personal trainers, medical practitioners, health screenings, giveaways, one day only specials, & more!

This event is free to the public, held rain or shine.
Event schedule will soon be available.

Check out our Facebook page for updates.


NOW ACCEPTING VENDOR APPLICATIONS.
All inquiries: kelly@nu-ufitness.com

 

 

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Why Medical Fitness?

The medical fitness industry is growing and is predicted to be the next fitness and wellness trend.

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San Antonio Personal Trainer Felicia M’s 12 Round Workout

Nu-U Fitness Personal Trainer intense weekend work out.

lifting

Lifting Weights As You Age Cuts Your Risk Of Early Death By 46%

Discover the science of how strength training keeps you young.

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Senior Fitness 101

Regular exercise and physical activity are important to the physical and mental health of almost everyone, including older adults.

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Chronic Disease Weight Loss Programs

Do you have a chronic disease?

Weight loss programs, calorie counters, work out videos, diets, etc but which one is right for you?

Photo by: Nicholas M. Bailey (www.pelicaniamgecreation.com)

10 Reasons You Need to Hire a Personal Trainer

Wherever you are on your exercise journey, a personal trainer may be just what you need to take it to the next level.

Recipes

Recipes that are Easy and Healthy to Aid in Weight and Fat Loss

I’ve designed 3-ingredient healthy meal ideas and recipes that are cheap and easy to prepare.

This article has a one-time solution to all your problems.

If you want to eat healthy but can’t because:

  • You don’t have time to prepare meals
  • You don’t know what to cook
  • Can’t afford healthy foods
  • You lack variety of foods to cook

These meals will increase your satiety and help you lose weight or build muscle. You only have to meet your body’s caloric needs. And just because they’re labeled dinner meals doesn’t mean you can’t eat them in other meals.

Here you go – 25 healthy dinner ideas

Recipes for healthy dinner ideas

Note that these recipe will take less time to cook is you apply these meal prepping tips.

Glazed Salmon With Broccoli Rice

Ingredients

Low-sodium soy sauce, Long-grain white (brown) rice, Chopped broccoli, Skinless salmon fillet, Large red onion, Olive oil, Kosher salt and black pepper

See recipe

 

Eggs with Black Beans & Spinach

Ingredients
Eggs, Egg whites, Black beans, Chopped spinach, Olive oil

See recipe

 

Steak with roasted red pepper & corn salsa

Ingredients

Barbecue sauce, Cider vinegar, Molasses, Hot pepper sauce, Flank steak, Cobs of corn, Red bell pepper – seeds and ribs removed, Canned black beans, Chopped green onion, Chopped cilantro or parsley

See recipe

 

Salad with Grilled Chicken

Ingredients

Boneless, skinless chicken breast, Romaine lettuce, Grape tomatoes, Fresh corn , Avocados, Cheese, Honey, Lime and Cilantro Vinaigrette, Freshly ground black pepper, Olive oil

See recipe

 

Pasta with Yogurt, Peas, and Chile

Ingredients

Whole-milk Greek yogurt, Olive oil, Garlic- crushed or pressed, Fresh or thawed frozen peas, Kosher salt, Pasta, Pine nuts, Red pepper flakes, Basil leaves, Feta cheese

See recipe

 

Pan-Seared Salmon with Kale and Whole wheat roll

Ingredients

Salmon fillets , Fresh lemon juice, Olive oil, Kosher salt, Kales, Dates, Honeycrisp apple, Toasted slivered almonds, Freshly ground black pepper, Whole wheat rolls

See recipe

 

Sweet potatoes with eggs and spinach

Ingredients

Sweet potato- peeled, Extra-virgin olive oil, kosher salt, Yellow or white onions, Packed spinach leaves, Unsalted butterEggs, Goat butter, resh chives, minced

See recipe

 

Broccoli and Black Bean Rice

Ingredients

Chicken broth, Brown rice, Thyme, Seasoned salt, Black beans, Broccoli

See recipe

 

Turkey club lettuce wrap

Ingredients

Romaine heart lettuce leaf, Organic deli turkey, Mayonnaise, Tomato slice, Cooked bacon

See recipe

 

Shrimp, Broccoli and Rice

Ingredients

Olive oil, Butter, Large shrimp, Long grain rice, Garlic and, broccoli

See recipe

 

Fish with green beans

Ingredients

All-purpose flour, Fresh oregano, Fresh parsley, Kosher salt, Freshly ground pepper, Tilapia fillets, Unsalted butter, Green beans, Garlic, Cherry tomatoes,lemon

See recipe

 

Tomato Mozzarella Salad

Ingredients

Tomatoes, Mozzarella cheese, Olive oil, Balsamic vinegar, Salt, Ground black pepper, Fresh basil

See recipe

 

Chicken, Kale, and Sweet Potato Stew

Ingredients

Sweet potatoes, Lacinato kale, Boneless – skinless chicken breasts or thighs, Low-sodium chicken stock, Kosher salt, Italian seasoning, Extra virgin olive oil

See recipe

 

Grilled Steak with Avocado Tomato Salad

Ingredients

Red onions, Flank steak, Cherry tomatoes, Balsamic vinegar, Peeled avocado

See recipe

 

Beef and Bean Chili

Ingredients

Olive oil, Red onions, Chopped jalapeño chilies with seeds, Garlic cloves, chopped, Ground beef, Chili powder, Ground cumin, Sweet paprika. Tomatoes, Kidney beans, Beef broth, Sour cream, Cheddar cheese, Green onions, Fresh cilantro

See recipe

 

Steak with Roasted Green Beans and Brown Rice

Ingredients

Brown rice, Fresh green beans, Olive oil, Skirt steak, Black pepper

See recipe

 

Creamy Pork and Broccoli Pasta

Ingredients

Broccoli, Sunflower oil, Pork steak, Button mushrooms, Onion- finely diced, Garlic clove, Carrots, White wine, Whipping cream, Long macaroni, Fresh parsley

See recipe

 

Marinated Tuna Steak with Apple Kale Salad

Ingredients

Tuna Steaks, Fresh basil, Chili powder, Extra virgin olive oil, Lemon juice, Salt & pepper, Shallots, Kale, Chopped apples, Radicchio , Walnut pieces, Coconut oil

See recipe

 

Sweet Potatoes with White Beans and Kale

Ingredients

Sweet potatoes, Olive oil, Shallot, Garlic clove, minced, Sprig fresh rosemary, Red pepper flakes, Cooked and drained white beans, Kale, Lemon juice, Salt and freshly ground black pepper

See recipe

 

Final word on these Recipes

Now go ahead and try these recipes. It would be wise to exclude some of the high calorie ingredients if you are wanting to loss weight or are watching your sugar levels or fat levels.

If you have other healthy dinner recipes please share them in the comments below.

Fat Loss CLient

The Ultimate Guide To Fat Loss (How To Lose Fat Faster)

The Ultimate Guide To Fat Loss (How To Lose Fat Faster)

Do you want to lose body fat? Do you want to have fat loss in a health way?

This fat loss resource introduces you to the best and most effective fat loss strategies.

I have hand-picked the best fat loss blog posts on the web. In different chapters, you’ll learn how to lose fat fast, build muscle, foods you should eat, calories and portion control, metabolism and much more.

Frankly, the information is this guide is priceless – bookmark this page for future references.

It’s time to lose body fat, get lean, and stay healthy!

The Ultimate Fat Loss Guide

Click on the chapter you are interested in and it’ll jump to that chapter (without loading the page).

Pick one chapter now and get started!

Chapter 1: Weight Loss Basics

Chapter 2: Everything You Need To Know About Calories

Chapter 3: Foods and Beverages That Will Help You Lose Weight

Chapter 4: Metabolism and Weight Loss Hormones

Chapter 5: Weight Loss Myths and Mistakes You Should Avoid

Chapter 6: Strength Training for Weight Loss

Chapter 7: Interval Training and Cardio

Chapter 8: Weight Loss Motivation and Setting Goals

Chapter 9: Weight Loss Success Stories

Chapter 10: More Weight Loss Tips

If you like this fat loss guide, share it with your family and friends.

Chapter 1: Fat Loss Basics

If you are new to fat loss there are a few things you should know.

Firstly, to lose fat you have to maintain a calorie deficit, eat healthy and exercise.

It’s worth noting that fat comes off fast the first few weeks of maintaining a calorie deficit, but as time goes by, fat loss slows down.

Second, your diet should consist of the three macronutrients – that is, proteins, fats and carbs. How much protein should you eat? Should you eat carbs? Are fats healthy? All these questions will be answered in the guide.

Thirdly, there are other things that affect fat loss like, metabolism, hormones – and I have dedicated a whole chapter about them.

Here are the articles for fat loss basics:

25 Diet and Exercise Tips That Will Completely Transform Your Body| Focus Fitness

A Beginner’s Guide to Healthy Eating | Nerd Fitness

What is the Best Macronutrient Ratio for Weight Loss? | Coach Calorie

What’s the best diet? | Precision Nutrition

“The Basics of Losing Stored Body Fat” by James Barnum | Eat To Perform

Chapter 2: Everything You Need To Know About Calories

In this chapter, you’ll learn everything you need to know about calories. Realize that you can’t lose fat if you don’t get your calories right.

These 6 resources will show you how to set calorie deficits, track meals, portion control and so on.

Setting the Deficit – Small, Moderate or Large | Body Recomposition

How to Track Calories and Log Your Diet the Right Way |Ben Greenfield Fitness

The Caloric Deficit Cheat Sheet | Body For Wife

7 Ways to Lose Weight Without Counting Calories, Tracking Points, or Going Crazy | Tony Gentilcore

Guide to Calorie Control | Precision Nutrition

11 Ways to Burn More Calories | Fitness Magazine

Chapter 3: Foods and Beverages You Should Eat

There’s usually a lot of confusion about what foods you should or shouldn’t eat. These fat loss resources will show you the foods you should eat for fast fat loss, and what you should avoid.

Don’t just get your calories from any foods. Make sure you eat nutrient rich foods.

The 11 Most Nutrient Dense Foods on the Planet | Authority Nutrition

Does Alcohol Prevent Weight Loss, or Cause Fat Gain? | Built Lean

The Surprising Truth about Sugar and Weight Loss | Muscle Evo

The Top Fat-Burning Foods | Health

Water & 6 Other Weight Loss Drinks | Now Loss

Protein Intake – How Much Protein Should You Eat Per Day? | Authority Nutrition

Eat Fat To Burn More Fat! | Bodybuilding

Best Carbs For Weight Loss | Shape

Chapter 4: Metabolism and Fat Loss Hormones

Metabolism seems to be blamed every time someone can’t lose fat. Here you’ll learn how you can speed up your metabolism and keep fat loss hormones balanced.

15 Easy Things You Can Do To Fight Inflammation & Boost Your Metabolism | Mind Body Green

3 Steps to reverse a slow metabolism naturally! | Butter Nutrition

Nine Things that Improve Insulin Sensitivity: Accelerate Weight Loss & Build Muscle Faster | Poliquin Group

Are These Four Hormones Blocking Your Weight Loss Efforts? | Dr. Sara Gottfried MD

6 Ways to Naturally Boost Your Metabolism | Daily Burn

9 Tips to Help Balance Hormones | Wellness Mama

Chapter 5: Fat Loss Myths and Mistakes You Should Avoid

There are a lot of myths online about fat loss. These myths can derail your results or make it impossible for you to lose weight. Unless you stick to only what works, you’ll end up wasting a lot of time and money.

Here are some common fat loss myths you should avoid.

Starvation Mode: Is It A Myth? Is It Real? Is Your Body In It Right Now? | A Workout Routine

The Fat-Burning Zone: Bursting The Myth |Jillian Michaels

The Meal Timing Myth? | Born Fitness

Metabolism-Boosting Myths | Paleo Leap

9 Diet and Exercise Myths that People Won’t Stop Believing | Kimberly Snyder

8 Common Weight Loss Mistakes You Should Avoid | Coach Calorie

Chapter 6: Strength Training for Fat Loss

Even though it’s possible to lose fat without strength training, it’s not a good idea.

You see, maintaining a calorie deficit without strength training leads to loss of muscle. Strength training will increase muscles mass, boost metabolism and burn fat faster. The 4 articles will show you how to use strength training for healthy fat loss.

Strength Training For Weight Loss | Girls Gone Strong

Bodyweight Strength Training: Beginners Guide | Strength Bound

The Benefits of Strength Training: Lose Fat, Get Strong | Fitocracy

The Only 7 Bodyweight Exercises You Need To Build Muscle and Strength | Focus Fitness

Chapter 7: Interval Training and Cardio

Interval training and cardio will improve your cardiovascular health, build muscle (HIIT), and burn more fat. These resources will teach you how to use these two forms of training.

7 Interval Training Workouts To Burn Fat Fast | Built Lean

Why High-Intensity Interval Training is Best For Weight Loss | Muscle For Life

5 Fat-burning Running Programmes | Men’s Health

The Cardio Weight Loss Plan | Born Fitness

How to Burn More Fat With HIIT: Workout Included | Emily Skye

How to Lose Fat with Cardio: Long Duration Cardio vs HIIT | StrongLifts

Chapter 8: Fat Loss Motivation and Setting Goals

Frankly, fat loss can be frustrating at times. And it’s easy to give up if you are not motivated or haven’t set any goals.

In these 4 articles you’ll learn how to overcome lack of motivation, setting realistic goals, rewarding yourself and much more!

18 Ways To Overcome Lack of Motivation To Exercise | Focus Fitness

A Realistic Look At Goal Setting | Leigh Peele

Rewarding Yourself for Your Hard Work! | Cranky Fitness

Weight Loss Motivation: 3 Mind Hacks to Stay Motivated to Lose Weight | Syatt Fitness

Chapter 9: Fat Loss Success Stories

In this chapter, you’ll hear from people who have successfully lost weight. You’ll learn what worked for them and what didn’t. Then you can apply some of the tips they share in your weight loss journey.

How This Family Doctor Lost 75 Pounds Easily Without Portion Control | Forks Over Knives

How I Lost 100 Pounds | James Altucher

How I Lost 40 Pounds By Eating Clean | Mind Body Green

How I Lost 100 Pounds (and 10 Tips On How You Can, Too) | Fooducate

Chapter 10: More Fat Loss Tips

Here are more fat loss tips that can help you get lose fat faster.

How to Lose 25 Pounds in a Month with One Simple Trick | Fat-Burning Man

How to Build Muscle and Lose Fat…at the Same Time | Muscle For Life

20 Tips for Breaking Free from Binge Eating | Nia Shanks

Source

Eat Clean

Snacks available on the bar

Glazed Salmon With Broccoli Rice

Broiled salmon, buttery flaky results, and no fishy smell in the kitchen. Glazed made from brown sugar and low-sodium soy sauce or tamari caramelized on top of each fillet, turning irresistibly sticky and slightly crisp.

Eggs with Black Beans & Spinach

With this simple recipe, rivaling any comfort food around, spruce up your morning egg scramble.

Salad with Grilled Chicken

Lightly sweet, lightly tart with just the right amount of acidity to balance the lightly sweet flavors of the corn and avocados it coats. Yes indeed it’s a delicious choice of topping for this simple salad as it creates a delicious fusion of flavors. Enjoy!

Pasta with Yogurt, Peas, and Chile

extures are not enough, each serving is enhanced with a spicy and nutty. Flavor combinations that sound improbable but somehow taste amazing!

Meet the Trainers

team-brittany

Brittany Gandin

Personal Training Intern
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Nick Brandt

Head Personal Trainer
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Felicia LaFavor-Morales

Head Personal Trainer
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Meagan Bailey

Master Personal Trainer (CEO)

Testimonials

Read what our clients have to say

Call, Email, or Text
for your appointment

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kelly@nu-ufitness.com

210.901.8FIT

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Head Trainer Pricing
50 per hour
Master Trainer Pricing
75 per hour
Group Classes
205 per month

Get in touch!

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