Dementia | Top 10 Exercises for Patients with Alzheimer’s Disease

World Alzheimer’s Day is observed on the 24th of September every year, to raise awareness about Alzheimer’s disease. This day is viewed as an opportunity to find new ways of fighting the effects of this disease and regulate the increasing number of Alzheimer’s cases all over the world. Alzheimer's disease or Dementia is a progressive brain disease, that affects the brain cell and leads to loss of body function, behavior changes, and memory loss. Usually, ignorance about the early symptoms can lead to the worsening of the situation. Studies have shown that exercises are beneficial for people suffering from Alzheimer’s disease. Exercising not only improves strength and endurance but also improves cardiovascular fitness. Physiotherapists play an important role in recommending exercises for patients with Alzheimer’s disease and tailoring routines to meet the needs of each patient. Listed below are a few exercises that can be recommended for an individual suffering from Alzheimer’s disease.

Exercising helps in the maintenance of Motor skills, Communication skills, balance, strength, and Physical functioning.

Sideway Walking:

• Stand with the feet together and knees slightly bent.
• Step sideways in a controlled manner and move one foot to the side first.
• Then move the other foot to join it.
• Avoid dropping the hips while stepping.
• Perform 10 steps from each side of the room to the other.

 

Cross Leg Walking:

• Cross the right foot over the left.
• Bring the left foot to join it.
• Attempt 5 cross-steps on each side.
• Place the fingers against a wall for stability.
• The smaller the step, the more the patient can work on the balance.

 

Heel-to-Toe Walk:

• Stand upright and place the right heel on the floor directly in front of the left toe.
• Then repeat the same with the left heel.
• Make sure and keep looking forward at all times.
• Place the fingers against a wall for stability.
• Try to perform at least 5 steps.
• As the patient progresses, move away from the wall.

 

Retracing the Steps:

• Just before sleeping, the patient recalls everything, what he/she did that day from the moment he/she woke up.
• If necessary the other person can help him/her remember but should be asked to repeat what he/she said and ask him/her questions related to the same, like, what color clothes he/she was wearing? Who came to visit him/her? What did he/she eat?
• The exercises should be preferably carried out in chronological order and in as much detail as possible.
  
  
  Using the opposite hand:
  Encourage the patient to use his/her less dominant hand more frequently, e.g. if he/she is right-handed, ask him/her to brush the teeth, brush the hair, pick up cutlery, or hold an object with the left hand. These exercises will stimulate the opposite side of the brain, which can result in rapid expansion in the parts of the cerebral cortex that are responsible for processing tactile information, and thus can improve mental health.

 

Ride a Stationary Bike:

Simple and repetitive movements are ideal for people with Alzheimer’s disease. In addition to improving movement, riding on a stationary bike also improves cardiovascular fitness.

 

Lifting Weights:

Strengthening training is an important exercise to include in a regular routine as lifting weights has also been found to be beneficial for cognitive improvements. Individuals with Alzheimer’s disease should lift weights only under the supervision of a physiotherapist.

 

Touching and Recognizing:

Our sense of touch passes above certain processes in the brain, triggering feelings and memories. Put some objects in a bag and ask the patient to touch and identify the objects without looking at them. Our brain usually needs to see the object so that it can distinguish between them, using touch to identify subtle differences increases stimulation in areas of the brain that process tactile information, strengthening synapses in the brain.

 

Scrabble:

• Engage the mind in framing a new word every time the opponent sets a new target.
• Scrabble requires logical thinking.
• Demands the right strategy on putting a new word and where to put it for more points.
• So, Scrabble is an awesome brain exercise for Alzheimer's patients.

Chess:

• Chess is effective for cognitive functioning
• It is one of the best brain exercises for mental exercise.
• Playing chess with someone can also help people with Alzheimer's disease.

 

Physiotherapy can’t reverse the effects of Alzheimer’s disease, but it can help slow its onset. Physiotherapists are experts who work to ensure that the patient can continue to live an active life for as long as possible.

 

Top 10 Exercises and Stretches for Rotator Cuff Injury

A rotator cuff is a versatile group of muscles in the shoulder joint. Repetitive overhead movements, throwing movements, or reaching tasks at work can irritate the rotator cuff tendons. To prevent the risk of injury to these muscles, weekly strengthening and neuromuscular exercises are advisable. This can be done by doing the correct exercises at the correct time. That is why it's always best to consult a Physiotherapist before attempting any exercises. The physiotherapist provides a tailored treatment plan for a quick recovery. In this blog, we have mentioned a few exercises for individuals suffering from rotator cuff injury.

 

Rotator Cuff Muscles

The rotator cuff is made of four different muscles supraspinatus, infraspinatus, subscapularis, and teres minor. These muscles originate from the shoulder blade on the back and wrap around to the top of the shoulder. The shoulder joint is a very shallow, strong, and stable joint.  The physiotherapist takes the assessment first and then prescribes an appropriate exercise, depending on the severity of the rotator cuff injury.

Below are examples of rotator cuff exercises that will not only help you keep your hard-earned gains, but also promote your recovery as well. These exercises could be attempted at various stages through the rehab program, as guided by your Physiotherapist.

 

Shoulder Flexion and Extension with a stick:

For flexion:

• Stand and hold the stick in front.
• Keep the elbows fully extended.
• Raise both hands to the point where slight pain is felt.
• Lower the stick down, repeat this exercise and lower it down slowly again.
• Repeat the exercise for 10-15 repetitions in a single session.

For extension:

• Stand and hold the stick behind your back.
• Take the stick back up to the pain-free range and then bring it back to the starting position.
• Repeat this exercise 15 to 20 times, initially slight pain may be felt but do it 10 to 15 times in a session.

 

Isometric External Rotation:

• Resist pushing the arm inwards/outwards.
• Hold each direction for 30-40 seconds.
• Slight pain is felt initially.
• Repeat this exercise3 times, once to twice, daily, depending on the pain.

 

Internal and External strengthening Exercises:

For Internal rotation:

• Use a resistance band, and stand on the end of it with the foot on the opposite side of the injured shoulder.
• Start the movement near the hip on the opposite side, keep the elbow straight, and pull the band across the body.
• This movement looks as if drawing a sword.
• Repeat this exercise 8-12 times 3-4 times per week as pain allows.
• Slight pain should be felt during this exercise.

For External rotation:

• Hook a large theraband to a sturdy structure.
• Stand in front of it and hold the band with the affected arm.
• Tuck the same arm beside the body and bend the elbow to 90 degrees.
• While working on the right shoulder, turn the entire body clockwise. Turn counter-clockwise if it's the left shoulder.
• Stop turning when the bent elbow forms a 90-degree angle with the resistance band.
• Pull the band away, while keeping the arm tucked beside the body and the elbow bent to 90 degrees
• Once the resistance band is taut, slowly return the arm to the starting position.
• Repeat 10 times.

 

Pendulum Exercise:

• Hold onto a table or a chair with a good arm and bend forward using the hips.
• Relax and let the injured arm hang freely.
• Use the lower body to build momentum, shifting forward and back or side to side.
• Let the upper arm bone gently swing with the body.
• Do this exercise for 10 repetitions.

 

Crossover arm stretch:

• Gently pull the injured arm across the chest as far as possible.
• A slight stretch is felt at the back of the affected arm and shoulder blades.
• Hold the stretch for 30 seconds, and repeat the same 3 times.

 

Anterior capsule rotator cuff stretching using towel:

• Use a towel or a bedsheet to stretch the muscles on the front side of the shoulder.
• Put the hand on the painful side of the back and hold the bottom end of the towel.
• With the normal hand, grab the upper end of the towel and stretch the muscles on the front side of the shoulder.

 

 Shoulder Taps:

• Begin in a push-up position with the elbows straight.
• Make sure that the hands are in line with the shoulder and keep the back straight.
• Lift one hand and tap the shoulder on the opposite side.
• Repeat with the other side.
• Doing both sides counts as 1 repetition.
• Repeat 10 times.

 

Push-ups:

• Get on all fours with the hands a little wider than the shoulders.
• Keep the head and spine in line, with the elbows straight.
• Lower the whole body until the chest is close to the floor.
• Pause for a few seconds, and push yourself up, back to the initial position.
• Repeat 10 times.

 

Doorway Stretch:

• Stand in the middle of a door.
• Place the hands at the side of the door, forming the letter T (to stretch the upper part) or the letter V (for the middle-lower part).
• In that position, bend the elbows 90 degrees.
• Then, lean forward and push yourself into the door.
• A slight stretch should be felt on the chest and shoulders.
• Hold this position for 30 seconds and repeat the same exercise 3 times.

 

Band Pulls Apart:

• Stand with the head and neck in good alignment.
• Hold a resistance band shoulder-width apart, with the palms facing upward.
• Lift the hands to shoulder height and pull the band apart while squeezing the shoulder blade.
• Return to the starting position and repeat this exercise 10 times.

Avoid any exercise that causes you pain. Get yourself first assessed by the physiotherapist. Secondly, take rest until the pain eases, or else modify the exercise by doing it in such a way that you can avoid doing that activity.

 

Top 10 Weight Loss Exercises to Burn Your Fat

Are you someone who wants to lose weight to live a healthy life, then to achieve this you need to start exercising?  We all know that incorporating exercise into our routines helps us lose weight and improve our cardiovascular health. But unfortunately, due to our busy schedules, we don't get enough time for exercising, thus reaching the desired weight becomes a challenge. However, now people all over the world have realized that it is important to exercise instead of laying on a couch or watching a movie. So, in this blog, we have mentioned a few fat-burning exercises to help you feel stronger, healthier, and happier.

 

Start exercising for a few minutes per day, slowly increasing the time and intensity, but be sure that the heart rate should always be stable. Many of the exercises would be easier but should be performed under the guidance of a Physical Therapist. These exercises have a stronger effect on preventing weight gain and maintaining weight loss.

 

Squats:

Squat works for all the muscles in the lower body including the quads, hamstrings, and glutes. It also strengthens the core as deep abdominal muscles and back are also required to perform squats correctly.

• Bring the arms together for praying.
• Sit in a squat position by bending the pelvis same as trying to sit on a chair.
• Do 30 seconds of squats for 10 minutes.

 

Push-ups:

Push-up works well for upper body exercises because it engages the chest to the back, the arms, and even the abs. The shoulders should line up with the wrists and tuck the elbows towards the sides. Try to get the chest and hips close to the floor as possible without touching them.

• Use an anti-slip floor with good shoes.
• Touch the floor with bare hands in plank position and stay at the tip of the toes.
• Move up and down or towards the floor and then towards the ceiling.
• Repeat a few times.

 

Bridging:

The bridge or a hip raise or extension strengthens the glutes and hamstrings, and also works on the abdominals, back, and inner thighs.

• Lie on the mat.
• Elevate the pelvis to create an ideal bridge between the torso and head.
• Repeat this exercise multiple times.

 

Lunges:

This exercise offers a unique development to the largest muscles of the legs, the glutes, and the quads. Make sure to wear the right shoes that provide enough friction to the ground.

• The feet should be placed together and arms resting by the sides.
• Step forward with the right foot and lower the body until the front knee is at 90 degrees and the knee is not touching the floor.
• Then, push off of the front right foot while straightening the left leg keep the right foot off of the floor, and balance with the right thigh parallel to the hip.

 

Spinal Balance:

Spinal balance is a great exercise for weight loss.

• Come into a tabletop position on the palms and knees, making sure that the head and neck are a natural extension of the spine.
• Extend the right arm out directly in front of the shoulder, with the palm facing in slowly extend the left leg back behind with the heel lifted and leg in alignment with the hips.
• Complete the exercise by bringing the right elbow in to touch the left knee while rounding up through the spine and tucking the chin into the chest.
• Return to the starting position with a straight-arm and leg position.

 

Frog Jumps:

This exercise adds power to the lower body and increases the heart rate for cardiovascular benefit.

• Start in an athletic squat position.
• Swing the arms back behind the hips, push off of the heels and jump forward to land, and immediately.
• Sink the back down into a squatting position and jump again.

 

Pull-ups:

The pull-up is one of the most challenging body-weight exercises. It works the muscles in the back, chest, shoulders, and arms like a few others. In case a standard pull-up is difficult, assisted pullup or complete kipping motion can be done to build up the strength necessary to complete this exercise without momentum. Pullups are one of the most effective weight loss exercises. It helps to lose weight and burn calories by developing all the muscles of the arms, and legs. As great strength of the upper and lower abdominal muscles are responsible to keep the workout pace and energy elevated during the day

• Place the arms to the right position over a stable object that hangs on the wall.
• Then try to elevate the body over the arms level multiple times.

 

Donkey Kicks:

This exercise is the same as the way donkeys react to any external stimulus, but these are good weight loss practices for people that need to keep fit. There is no need for extra equipment and can be performed anywhere.

• Step on a soft mat and bend the knees.
• Then start to quickly stretch the leg to the rear.
• Stay at a maximum stretch for more time.
• Repeat the same a few times.

 

Bench Dips:

This exercise is a great calorie burner from day one and keeps the energy levels up with this exercise if you combine it with the best diet.

• A stable bench or sofa is required for this exercise.
• Start dipping down using the arms to support the body weight.

 

Jumping Rope:

This exercise remains a workout usually from childhood. More strength for the core muscles and also develop the shoulders and feet. This high-intensity exercise of fitness may give the chance to lose more weight.

• While doing the exercise make sure to have the right floor to jump on and wear the best shoes to protect the legs and feet.

 

These exercises are ideal for any person, no matter their age or health condition. These exercises enhance health levels and keep the body remain fit for daily activities.