Jasmine Health Care

15/04/2024

Did you keep up with doing our standing balance exercises for the past 2 weeks? If so you might like to re-test your standing balance today.

To help you do that, and see any changes, here are the two tests again:

First position yourself in front of a chair and/or next to a bench while testing yourself, especially if you are unsteady. If you need someone to help you, arrange a time when you’re both not in a hurry. Always be safe and either sit down or hold onto the nearby bench if you feel very unsteady.

TEST No 1: Standing as above, place your feet together or as close as possible. If you are holding onto something and feel safe to do so, try letting go and see if you can count to 30. Return to start position at or before 30 sec if needed, and record what you counted to.

If you could do this one, proceed to TEST No 2. If not, stop.

TEST No 2: Standing as above, with feet touching or close together. Then step one foot slightly forward so it is partly ahead of the other, with the arch against the toe of the other foot. Count to 20, again not holding onto anything if safe to do so. Return to normal stance and record how long you stayed in that position.

SCORING:
Test 1. For 10 sec score 1, for 20 sec score 2, for 30 sec score 3.
Test 2. For 5 sec score 1, for 10 sec score 2, for 20 sec score 3.

Your total score is out of 6. Did you keep a record of your score? How did you go? Did you improve? Let us know in the comments. Hope you enjoyed it, but if you missed it you can find the tests and exercises in the Empowering Seniors posts from 18 th to 26 th March.

Balance exercises can also be fitted into everyday life. Contact us for more information on 0400 216 543 or through our website.

12/04/2024

Boxing – because of its fast, more intense upper body, lower body and trunk movements this is proving to be successful in helping people living with Parkinson’s disease to improve their quality of movement. It’s also a good way to keep fit.

Neuro-active – these exercises help restore nerve pathways in the brain that have slowed down or become inactive. When you do an exercise that requires focus on the speed, strength or size of the movement, the neurons are activated to gradually grow new connections that enable you to do it again more easily in the future.

Strength and fitness – staying on top of your fitness in the way that you prefer, in addition to neuro-active exercise helps keep everything moving. When you’re fitter, you expend less energy doing things than you would otherwise. Fatigue levels can improve as a result.

08/04/2024

If I have a hand tremor does it mean I have Parkinson’s disease?

We all tend to diagnose ourselves, but PD can be difficult and take time to diagnose. There are no special X-rays or blood tests, and no two people experience the disease exactly the same. Furthermore, there are a number of other conditions that can look like Parkinson’s disease and need to be excluded.

A hand tremor does not necessarily indicate PD because there are different types of hand tremor. Additionally, some types of PD do not include a tremor.

One common type of non-Parkinson’s tremor is an essential tremor. It’s a rhythmic shaking of the hands or body that can increase while doing tasks like tying shoelaces, and may include the head or other parts of the body.

A tremor associated with Parkinson’s is more likely when the person is at rest, and can involve the thumb and fingers in a “pill-rolling” – like action. It often disappears when doing something active.

If you suspect you or someone you know may have Parkinson’s disease, see your GP. A neurologist is the specialist your GP can refer you to, for investigations and to make or rule out the diagnosis.

https://www.mayoclinic.org/diseases-conditions/essential-tremor/symptoms-
causes/syc-20350534

07/04/2024

April is Parkinson’s disease awareness month

What are the signs of early Parkinson’s disease?

Everyone is different, but here are a few:
• Deterioration in handwriting size or quality
• Hand or chin tremor when sitting still
• Trouble moving or walking
• Quiet voice

If you suspect there’s a possibility you or someone you know may have Parkinson’s disease, see your GP. A neurologist is the specialist your GP can refer you to, for investigations and to make or rule out the diagnosis.

https://www.parkinson.org/library/fact-sheets/10-signs

04/04/2024

April is Parkinson’s disease awareness month
In recent years research has discovered the existence of neuro-active exercise for PD. It’s different to running, weights, gym or swimming because it stimulates the parts of the brain affected by Parkinson’s disease. A PD exercise program delivered by a trained physiotherapist, followed up by the person doing it at home, can help regain movement and activities, and improve balance. It has also been shown in some cases, to reduce the need for increased medication and to slow the progression of the disease.

https://www.parkinson.org/living-with-parkinsons/treatment/exercise

Our PD trained physiotherapist delivers the PD program through home visits or video
sessions. For more information, call on 0400 216 543 or contact us through the website

02/04/2024

Firstly - How are you doing with the exercises from the past week or two? Next week is balance re-test week. DM us if you missed it and would like a copy of the exercises!

April is Parkinson’s disease awareness month. Here is a description of the 3 types of Parkinson’s disease, in our next post we’ll look at how exercise can help stop its progression.

1) Bradykinetic (literally “slow movement”) – where movement progressively becomes slower, stiffer and smaller in amplitude. Not necessarily associated with a tremor.
https://www.parkinson.org/understanding-parkinsons/movement-
symptoms/bradykinesia

2) Tremor-dominant – where a “pill rolling” type tremor can be while the person is resting, not doing anything, or an intention tremor that develops on when using the hand.
https://www.parkinson.org/understanding-parkinsons/movement-symptoms/tremor

3) Rigidity or Agility Impaired – where there is a feeling of tightness and stiffness in the body, and balance is a significant problem.
https://www.mayoclinic.org/diseases-conditions/parkinsons-disease/symptoms-
causes/syc-20376055

26/03/2024

There are many ways to Empower Seniors! Here is a link to some important health care, endorsed by physiotherapists and the Australian Physiotherapy Association. Proud to be part of a profession that promotes health for all!

https://healthcarechannel.co/new-initiative-to-address-physical-health-lag-in-ageing-lgbtq-community/

26/03/2024

Did you measure your balance in our post from 18th March then try these exercises? If not, there’s still time. If you practise 3-4 times a week for 2 weeks (yes, it’s over Easter so you may need to find a little quiet spot to do it), you may notice improvement. On Tues 9th April we’ll do a balance re-check post.

**Here’s a summary of last week’s four balance exercises. Position yourself near a bench or the back of a sturdy chair and use it as a support if needed. Hold with 1 or 2 hands. Pictures below.

1) Arm reach -standing normally, raise your arms out in front of you and reach them forward as far as you can safely go, without moving your feet. Return to start position. x 5

Head and shoulder turn – Gently turn your head and shoulders to look as far behind you as possible to the right, then return to start position. Do the same to the left. Don’t force the turn, remember it’s about turning then resuming normal posture. x 5

3) Slow marching - Lifting one foot at a time as high as you comfortably can, march slowly on the spot. Continue for 2 min.

4) Balance standing – With feet close together, place one foot slightly ahead of the other and hold for 20 sec. Adjust the front foot as suits you. If safe you can put one foot directly in front of the other, heel to toe. Hold with two, one or no hands. x 3

Enhancing lives of older Australians through expert physio & care. Let’s move better, together. 💚

24/03/2024

1) Your good posture is NOT exactly the same as the person next to you, because we’re all built differently

2) Good posture is NOT spending long periods (or more than 10 min) in the same position because it’s upright and “aligned properly”

3) It’s NOT holding your spine or limbs tightly and rigidly to achieve a more upright position. Holding extra tension in your posture muscles goes against what they are built to do (operate gently in the background), and doing this may cause new problems you would not have otherwise had.

Do you want to know what good posture is? Catch tomorrow’s post for more information. Alternatively you can email or call Jasmine Health Care today, on 0400 216 543

21/03/2024

Do you want to stay safe while doing things you enjoy? It starts with standing safely and already this week we’ve looked at two balance tests and two exercises.

Have you ever had trouble getting safely back to the upright position after bending or reaching? Many people do – more than you might realise.
Here are two exercises to help. Remember to stay safe while exercising, not just when you’re doing other things – do these gently and build up gradually. Do not do any exercise you have concerns about. Call Jasmine Health Care on 0400 216 543 if you have any questions about balance and exercise.

1) Position yourself near a bench or the back of a sturdy chair and use it as a support if needed. Standing normally, raise your arms out in front of you and reach them forward as far as you can safely go. Try to keep your feet still. Return to start position. Repeat x 5

2) **This exercise can sometimes cause pain or dizziness. If you get either of these or other symptoms, stop immediately and sit down.
Use the same start position, arms resting by your side. If safe, turn your head and shoulders to look as far behind you as possible to the right, then return to start position. Do the same to the left. Don’t force the turn, remember it’s about turning then resuming normal posture. Repeat x 5

19/03/2024

How did you go with yesterday’s two standing balance tests? If you could hold both positions for the full time, well done. If you want to make the tests harder, try closing your eyes a few seconds after you start each test. Again make sure you stay safe by stopping if you feel very unsteady, having a chair to sit in or someone with you. Score yourself in the same way so you can compare later. Do these exercises daily or second daily for 2 weeks then re-test. Do not do any exercise you have concerns about – message or call Jasmine Health Care on 0400 216 543 if you have any questions.

2 Exercises for Standing Balance

1) Standing next to or in front of a bench or the back of a sturdy chair, hold with one or two hands. Check that you’re staying in relaxed good posture and stop if you feel very unsteady.
Lifting one foot at a time as high as you comfortably can, march slowly on the spot. Continue for 2 minutes if safe to do so. Hold with two, one or no hands.

2) Standing next to or in front of a bench or the back of a sturdy chair, hold with one or two hands. Check that you’re staying in relaxed good posture and stop if you feel very unsteady.
Keeping your feet close together, place one foot slightly ahead of the other and hold the position for 20 sec. Adjust how far one foot is in front as suits you. If safe you can put one foot directly in front of the other, heel to toe. Hold with two, one or no hands. Repeat x 3

18/03/2024

Do you sometimes feel unsteady on your feet? Even if it’s only slightly, here are 2 tests that could tell you a bit about your balance.
Position yourself in front of a chair and/or next to a bench while testing yourself, especially if you are at all unsteady. If you need someone to help you, arrange a time when you’re both not in a hurry. Remember to always be safe and either sit down or hold onto the nearby bench if you feel very unsteady.
Test No 1) Stand normally, near your support (as above).
Place your feet together or as close as possible
If you are holding onto something and feel safe to do so, try letting go and see if you can count to 30. Return to start position at or before 30 sec if needed, and record what you counted to. If you could do this one, proceed to Test No 2. If not, stop.
Test No 2) Start in the same position with your feet touching or close together, then step slightly forward so it is partly ahead of the other, with the arch against the toe of the other foot. Try counting to 20, again not holding onto anything if safe to do so. Return to normal stance and record how long you stayed in that position.
Scoring:
Test 1 10 sec 20 sec 30 sec
Score 1 2 3

Test 2 5 sec 10 sec 20 sec
Score 1 2 3

Total score: /6

Keep a record of your score, because we’re going to try some balance exercises tomorrow! Which ones? You’ll have to wait till then, it’s going to be fun.

Enhancing lives of older Australians through expert physio & care. Let’s move better, together. 💚

14/03/2024

It’s well known that many older people are reluctant to talk about the subject of a “fall”. But
why? Especially when people of any age can also have slips and trips – and no one who is
mobile is totally exempt.

What then might be behind the great aversion to this four-letter word within the older age group?

Well, firstly, when you’re older you may or may not “bounce” back after a fall. It’s not always as easy as it was when you were younger.

Secondly, perhaps we are superstitious beings who don’t want to invite unwanted events by
giving too much thought time to their existence.

Thirdly, slips, trips and falls are never fun for anyone. They are disruptive, embarrassing and
sometimes have ongoing consequences.

However, if that’s the case, rather than deny their existence, wouldn’t it be better to put ourselves in a position of greater wellbeing to avoid or minimise consequences if falls do happen?

Moving well in order to live well makes sense in many ways, especially as you get older.

If you would like more information on this well-being topic, you’re welcome to call us any
time on 0400 216 543

12/03/2024

Do you prefer the park or the beach when it comes to exercise?

While parks may offer exercise equipment, none were to be found in the area I visited last week. In searching - to keep up my momentum in staying fit and strong - there were lots of barbeques, picnic setups and children’s play areas.

There was also this sheltered beach with shiny safety handrails down to gently sloping sand, good parking, amenities and convenient places to sit while preparing to enter or exit the area.

The photo doesn’t show the large numbers of people who arrived soon after this was taken, for their walk then a swim in cool water on a hot day.

Maybe the local council believes nature’s exercise is better than park-style gym equipment, and doesn’t think it is needed in their public places?

And though you can’t tell from this video, the population seemed to agree. Some of the locals
have swum here for years, others were enjoying their first visit.

So for vitamin D, gentle exercise and to get moving well, which do you prefer? Park or beach?

The first person to identify the beach spot will win a free 15 min online physiotherapy assessment for yourself or someone you know!

Comment below to enter! Good luck!

07/03/2024

According to Dementia Australia: “Approximately 400,000 Australians are living with dementia
today. Without a medical breakthrough, this number is expected to double by 2058.

Dementia describes a collection of symptoms that are caused by disorders affecting the brain.
It is not one specific disease.

Dementia affects thinking, behaviour and the ability to perform everyday tasks. Brain function is
affected enough to interfere with the person’s normal social or working life. ”The Dementia Walk & Jog events raise funds to help researchers find that breakthrough. The events are held in multiple places across Australia, with each participant receiving their own fund raising page when they sign up. 2024 registrations are open if you’d like to take part in this great event - you can choose your own pace and distance. It’s well-run and also fun!

To find an event near you check out these links.
👉 Melbourne https://www.memorywalk.com.au/event/melbourne
👉 Find a Dementia Walk and Jog event near you https://www.memorywalk.com.au/find-an-event

05/03/2024

General exercise is great for many systems of the body and walking every day can help you stay well.

So why do something different for people living with dementia?

It’s because many exercises are directed towards a particular system or part of the body - for example using hand weights helps strengthen the arms, squats build lower limb muscles and practising standing on one leg can help your balance. So it makes sense to counteract some of the negative effects of dementia with exercises that, in addition to walking, to help maintain posture, strength and coordination.

Here are three to try, if safe to do so. Although not difficult, they become more effective when done slowly and carefully. Make sure there is a chair or support nearby and supervision if needed. Start with relaxed good posture, standing tall but not rigid.

👉 March slowly on the spot - with high knees.
👉Walk while passing a ball around your waist in circles one way then the other
👉 Throw or bounce and catch a ball

For more information on these exercises, or programs for people living with dementia, please call Jasmine Health Care on 0400 216 543.

03/03/2024

Check out our new blog! The Role of Exercise for People Living with Dementia - Insights from Physiotherapists.

https://jasminehealthcare.com.au/news/

01/03/2024

Exercise equipment at the park can make your walk more therapeutic and add strength to your body. If it's too far to walk, there are usually car parks nearby. Start slowly, and remember exercise is more fun with a friend