At-Home Exercises to Improve Senior Strength and Balance

 

It’s important to maintain balance and strength as we age and become more prone to falls. By performing the right exercises each day, seniors can improve balance and strength in order to maintain great posture and feel more confident when walking anywhere. 

United Methodist Communities HomeWorks has put a list together of senior exercises to improve overall strength and balance. Bonus: exercises can be performed easily at home!

#1 – Heel-to-toe walking

This exercise strengthens leg and hip muscles, helping older adults walk steady without falling. It’s also called the “tightrope walk” because it mimics the movements of balancing on a tightrope.

Steps:

• Place your right foot in front of your left foot, making sure the heel of your left foot touches the toes of your right. Then, put your weight on the heel of your right foot.
• Shift your weight to the toes of your right foot.
• Move your left foot out and in front of your right, shifting weight to the heel of your left foot.
• Shift your weight to the toes of your left foot.
• Repeat for 20 steps.

#2 – Single leg stance

This has to be one of the easiest balancing exercises. The more you do it, the longer you’ll be able to hold the pose. This exercise is also known as a “flamingo stand” because you’ll be copying their signature stance. 

Steps:

• Stand tall with your feet together with relaxed shoulders. Shoulder blades should be flat on your back.
• Shift weight onto your right foot, keeping legs straight and strong.
• Slowly lift your left foot, extending your leg forward and keeping it as straight as possible. Feel free to stand next to a wall or railing for additional balance if needed.
• To make this pose more challenging, reach forward (hinging at the hips) as if you are going to grab your extended foot with your hands.
• Hold for 15 seconds.
• Repeat with the other leg. Perform the exercise 3 times per leg, holding it for about 15 seconds each time.

#3 – Rock the boat

This is an easy balance exercise that anyone (regardless of their fitness level) can attempt. 

Steps:

• Start in a standing position with your feet facing forward, hip distance apart.
• Lift your arms out to either side, holding them slightly higher than shoulder height.
• Lift your left foot, bend your knee and bring your heel in towards your bottom.
• Hold for 30 seconds (or as long as you can).
• Repeat with your right foot, and then alternate 3 times for each side.

#4 – Wall push-ups

If traditional push-ups or knee-assisted push-ups are not in your wheelhouse, then wall push-ups are a great alternative. They take a lot of pressure off the joints, so they are much more comfortable to perform and add to your weekly workout routine.

Steps:

• Stand about an arm’s length away from a wall, facing it head-on. Choose a wall without windows, shelving or decorations.
• Leaning forward slightly, flatten the palms of your hands against the wall at the same height as your shoulders.
• Remember to keep your shoulders relaxed. It will also help to engage your core muscles around your stomach, bottom and pelvis.
• Keep feet flat against the floor (a yoga mat will help give you traction and stability).
• Slowly bend your arms to bring yourself close to the wall, then slowly push back to your starting position.
• Repeat 20 times.

Balancing tips for seniors at home 

It can be difficult to maintain balance during these exercises, but practice makes perfect! If you or a loved one are struggling, then these tips can help maintain stability while building strength:

• Focus your gaze on a fixed point straight ahead of you.
• Place your feet slightly wider than hip distance apart during standing exercises.
• Bend your knees slightly and work up to a standing position over time.
• Try to keep your weight distributed evenly. Most of us have a dominant side we tend to favor, so actively trying to equalize the way you carry your weight will help.
• Ask for help from a family member, friend or home health aide if you are worried about falling. Having somebody there will help make sure the exercises are being performed safely and correctly.

Exercise at home with a home health aide 

UMC HomeWorks  provides seniors with expert care and companionship in New Jersey. Whether your loved one needs assistance with preparing meals, getting dressed, going to appointments, or performing weekly workout routines at home, HomeWorks’ caregivers can be there for them.

HomeWorks can also be a safe care option for your senior parent during this on-going pandemic. Our COVID-19 protocols implemented and updated in accordance with the CDC to help ensure we are providing safe senior care. 

To find out more about our home-based senior care in New Jersey, please contact us today or visit our website at https://homeworks.umcommunities.org/senior-care-new-jersey/

Originally published: https://homeworks.umcommunities.org/blog/at-home-senior-exercises/

5 Ways to Combat Stress and Anxiety

 

Stress and anxiety can lead to serious mental and physical health problems in people of all ages, but it can be especially detrimental to seniors. Our home health care team, United Methodist Communities HomeWorks, has gathered insight into how stress and anxiety affects seniors. We’ve also compiled vital tips on how to help manage this issue to better support your overall health or the health of a senior family member. 

How stress affects seniors

Stress and anxiety are natural and useful responses – when our minds recognize a threat, the stress response releases a hormone called cortisol to ready our bodies for fight or flight. Our blood pressure rises, our muscles tense, our breathing becomes more rapid and our senses sharpen.

Unfortunately, our modern lives trigger this response easily and too often. No matter our age, this creates dangerous strain on our brains and physical bodies, especially our hearts. In seniors, this is even more serious. Seniors often have additional medical conditions, including chronic diseases, low appetite (which impacts nutrition), physical disabilities, poor sleep patterns, isolation and more. The additional weight of stress and anxiety makes it more difficult for the body to cope and bounce back compared to a younger person. 

So, what can seniors do to better manage stress and anxiety?

The good news is stress and anxiety can be managed. Simple lifestyle changes can make all the difference in maintaining a healthier senior lifestyle.

• Meditation – Meditation involves deep, steady breathing, mental focus to clear your mind, and relaxing your physical body. Regular meditation helps the body clear away stress hormones, improve sleep, and combats depression and even chronic pain. There are some great apps available that can teach you how to meditate, while also highlighting more benefits of this practice. 
• Exercise – Physical exercise releases those “feel-good” hormones that help the body and mind to flush away stress. It doesn’t have to be strenuous exercise either! For seniors, it’s best to talk to a doctor or care team for some ideas on finding the right exercise for you. Some low-impact exercises include yoga, nature walks, dancing, water aerobics or gardening. Regular physical activity also helps improve sleep, which helps your body get rid of excess cortisol that has built up throughout the day. 
• Listen to music – Music has an incredible way of lifting your mood and reconnecting with great memories, so sit back, relax, and listen away! You can stream music for free from YouTube, play an instrument or put on the radio. Even listening to soothing sounds like ocean waves or bird sounds with your eyes closed can create a sense of relaxation, which lowers cortisol levels and balances blood pressure. 
• Eat a balanced diet – High stress levels can make you want to reach for those fatty snacks your doctor has been telling you to avoid! However, the best choice for combatting stress and anxiety is a healthy diet. Fresh fruits and vegetables, wholegrains, eggs, and lean proteins are all fantastic for supporting brain and physical health. They are also effective for reducing chronic pain, improving sleep quality, managing chronic symptoms, and improving physical and mental function. 
• Getting active in the community – Making friends, participating in activities and finding a purpose in your community is an important way to combat stress, anxiety and even depression. This will also help you to stay mentally and physically healthy. Learn a new skill, pass on a skill of your own, start a hobby you’ve always wanted to try, and get involved!

Home health aides can ease and eliminate daily stresses 

HomeWorks is dedicated to safe, in-home care for older adults in New Jersey that promotes an independent and abundant life. In addition to assisting with daily tasks, errands and light housekeeping, our home health aides are fully trained in providing assistance and care in line with the latest COVID-19 guidelines.

To find out more about how we can ease the stress of seniors and their caregivers, please contact us today or visit our website at: https://homeworks.umcommunities.org/home-respite-care-services-nj/

Originally posted: https://homeworks.umcommunities.org/blog/5-ways-to-combat-stress-and-anxiety/

 

This Year, Make Grandma and Grandpa Your Valentine

 

While many designate this holiday to young lovers, it’s also a great opportunity to remind grandparents that they are loved and appreciated.  Make a fuss over them and they will love every minute of it! If you’re not sure where to start, here are some Valentine’s Day ideas from our home health care team in New Jersey.

#1 – Put Up Valentine’s Day Décor

February can be a pretty grey and dreary time of year in New Jersey and other parts of the country. Valentine’s Day décor is the perfect way to brighten everything up, add some cheerfulness and show others how much you care. Making your own Valentine’s Day decorations is a fantastic activity for grandkids. They will have the opportunity to add their personal touch, plus putting them up together makes for a fun day.

If your grandparents live in assisted living  with COVID-19 restrictions in place, talk to the team there to see if you could drop off some Valentine’s Day décor to decorate your loved one’s space.

#2 – Get Poetic

Nothing says “love” quite like poetry! Coincidentally, February is also National Haiku Month, when we celebrate an ancient Japanese form of poetry. These 17-syllable poems are simple to write and fit perfectly in a Valentine’s Day card that you can send to your grandparents. Here’s how to write one:

Line 1 – A sentence of 5 syllables

Line 2 – A sentence of 7 syllables 

Line 3 – A sentence of 5 syllables

It doesn’t even have to rhyme. Here’s an example:

A Rose for Nana

Given by your Granddaughter

Colored by my Love

So simple! You can get the whole family together to write haikus and decorate Valentine’s Day cards, with the best poems from each grandchild. Don’t forget the glitter, hearts and flowers! 

#3 – Game Night!

Everyone loves a game night, and they are so easy to do – especially online – so it’s the ideal socially distant family event! Here’s a great article on how to host a virtual games night, as well as some links to great apps that you can all download onto a tablet, smartphone or computer, including Psych!, Scrabble, UNO, Yahtzee, Boggle and Scattergories.

There are great games for every age group, so you won’t be short of options or entertainment. Just remember to download your apps from the Google or Apple store directly to ensure you have the right program and to avoid malware.

Alternatively, you can also get together for a virtual movie night and watch all the most romantic classics even if you are in different locations. If your loved one is in assisted living with COVID-19 restrictions, get in touch with their care team who will be happy to help set everything up on their side!

#4 – Care Packages

Who doesn’t love a care package? We know Christmas was just a couple of months away, but care packages are timeless and always appreciated. The great thing about them is that they are personal and customizable, so you can stay within budget, show your grandparents you love them, and give them a truly unique gift!

Here are some ideas of what you can include in your care package:

• Fancy moisturizers – Winter and home heating is hard on skin, no matter your age. Splash on some luxury moisturizer with rich, nourishing ingredients and an uplifting scent. A good idea is to choose something with natural organic ingredients, as perfume can irritate sensitive skin.
• Homemade treats – Heart shaped cookies, cranberry brownies, caramel fudge and red velvet cupcakes are just some delectable treats that are easy to make and decorate for the holiday. Local baking and craft stores have wonderful packaging, edible decorations and more to inspire you!
• Winter warmers – Whether handmade or chosen from a shop, warm winter goodies are always in demand. Pick something bright and cheerful in the holiday colors, like a fluffy pink beanie and matching gloves, a woolen red TV blanket, or a snuggly scarf. 

Looking for assistance for your parents or grandparents? Talk to our home health care providers in NJ

If you are struggling to care for a senior parent, or need a caregiver to look after an elderly parent temporarily or permanently, get in touch with our in-home care team at United Methodist Communities HomeWorks. From personal care to daily assistance around the home, we can help your senior parent through the COVID-19 pandemic and beyond. 

Give us a call today to find out more about how HomeWorks can help you, or visit our website at: https://homeworks.umcommunities.org/elderly-home-health-care-nj/

Originally posted: https://homeworks.umcommunities.org/blog/make-grandma-and-grandpa-your-valentine/

5 Great Medication Safety Tips for Seniors with Alzheimer’s

It’s World Alzheimer’s Month, and our home care agency team is using this time as an opportunity to share some useful tips on medication management and safety for seniors with Alzheimer’s and their caregivers. These patients are often on multiple medications for this and other health issues, so it’s important to take the proper precautions to avoid medication-related issues.

1. Get to Know the Medications. Write up some basic notes on each medication – what it is for, the dosage, and possible side effects – and spend some time studying them. This makes it so much easier to quickly spot the side effects or any possible complications.
2. Talk to the Doctor about Drug Interactions. Your doctor should know of each medication and supplement that your loved one is on (always take your list of medications and supplements to appointments to make sure your list is complete). However, it is possible for some medications to interact badly with others, especially if they are for different health conditions. Talk to the doctor about possible drug interactions and how you can help avoid them. This may mean changing what medications are taken at what time of the day, taking certain medications with food, or perhaps even changing out medications for alternative drugs.
3. Use a Pill Box and Medication Management App. As a caregiver, there’s a lot on your plate. So, organizing medications in advance according to the doctor’s instructions and using technology to remind you when medications need to be taken can be a great help. Pill organizer boxes can be filled for each day or week, and apps like Dosecast, MedHelper, and MyMeds can be downloaded onto your smartphone and set up according to your loved one’s schedule.
4. Develop a Routine. Individuals with Alzheimer’s rely greatly on established, reliable routines, so try to fit medication into your existing routine by making it a daily ritual. This can mean making medications part of the breakfast routine or taking them with a favorite warm drink right before bed. If your loved one has trouble swallowing, pills can be ground up into a smoothie – but ask your doctor first. Also, try to avoid making the routine part of a potentially busy time of day.
5. Lock Medication Away. All medications that are not required for the day should be safely locked in a medication cabinet – even over-the-counter drugs. It’s very easy for those with Alzheimer’s to accidentally overdose. Another good idea is to keep emergency numbers taped to your cabinet door, including your local Poison Control Center, emergency room, and your loved one’s doctor.

Compassionate Full and Part-Time Care for Alzheimer’s Patients from Our At-Home Health Care Agency

At United Methodist Communities, we strive to offer the very best home health aide services in New Jersey through our HomeWorks program. This program assists older adults in the comfort of their own homes and provides them, their families, and their caregivers personalized, compassionate care that prioritizes health, happiness, and independence.

For more information on our at-home health care agency or at-home care for older adults, please contact us today or visit our website at https://homeworks.umcommunities.org/elderly-home-health-care-nj/ 

Original content posted on https://homeworks.umcommunities.org/blog/5-great-medication-safety-tips-for-seniors-with-alzheimers/

3 Tips for Managing Confusion in Alzheimer’s Care

September is World Alzheimer’s Month, a great opportunity to share news and insights into the treatment and care of Alzheimer’s patients, as well as spreading information and awareness of this serious condition. In this blog, the team at our home health care agency shares some helpful tips for managing confusion — a common challenge experienced by caregivers.

People with Alzheimer’s disease are likely to experience frequent bouts of confusion as the disease progresses. This can’t be prevented, as it is a direct result of the condition, but there is a lot caregivers can do to help people cope with the fear, agitation and anxiety that accompanies bouts of confusion.

Tips for Reducing Frequency of Confusion 

Caregivers can help reduce confusion by:

1. Creating a calm environment. Busy, loud and unfamiliar environments are a significant source of stress and over-stimulation, which can lead to confusion. Try to minimize time spent in these environments and ensure that everyday environments are peaceful, quiet and filled with familiar objects and sources of comfort. Blankets and clothing items can also be a source of comfort and security.
2. Staying on top of personal care. Ensuring that an Alzheimer’s patient is receiving medication correctly, is eating enough, staying hydrated and getting sufficient sleep is also very important to prevent episodes of confusion as well as maintaining their physical health. Making these daily tasks part of a stable routine ensures that caregivers are able to note any changes in physical needs or health and take action to manage these needs as soon as possible.
3. Having a progressive care plan in place. Alzheimer’s is a progressive disease and old age is likely to bring other health conditions as well, which makes it important to have a long-term care plan in place and to implement it earlier rather than later. If you are choosing professional caregiving assistance in the home, opt to implement this even on a shorter level (for example, as part-time or respite care) before it becomes urgent – this will give the patient time to adjust and become comfortable with the new caregiver while they are able to manage the change, rather than suddenly and dramatically adjusting their routine.

Respite Care, Part-Time and Live-in Care for Alzheimer’s Patients from Our Home Health Care Agency 

At United Methodist Communities, we strive to offer the very best home health aide services in New Jersey through our HomeWorks program. This program assists older adults in the comfort of their own homes and provides them, their families and caregivers with personalized, compassionate care that prioritizes health, happiness and independence.

For more information on our at home health care agency or our at home care for the elderly services, please contact us today or visit our website at https://homeworks.umcommunities.org/elderly-home-health-care-nj/

Original content posted on https://homeworks.umcommunities.org/blog/3-tips-for-managing-confusion-in-alzheimers-care/

4 Top Tech Innovations for Senior In-Home Living

Technology is constantly transforming the way we live our lives, and seniors are no exception! There’s some wonderful technological innovations that can help seniors keep their independence while getting a helping hand, as well as help caregivers stay on top of their needs. Here are some examples that are changing senior lives for the better, from our at home health care agency in New Jersey:

1. Family members of elderly loved ones often express concern about whether their loved ones are coping at home, especially as they become frailer or face medical challenges. These sources of stress for loved ones can mean you end up calling multiple times a day… and still worrying if your mom or dad has taken their medication.
   Lively is a system that uses unobtrusive sensors that you can place in a refrigerator, medication box, front door, key chains and other important spots, that then track activity via a private account on a website. You can check in however many times you want to see that their activity is normal – and the company can even alert you if something out-of-the-ordinary happens.
2. Anyone who’s ever cared for a senior knows that the medications pile up quickly, and how easy it is for a senior to forget to take a pill, take too many, or take them at the wrong time. MedMinder is a digital pill dispenser that you or a caregiver can load up, that then dispenses medication according to a schedule that you can set. It can remind your loved one when pills are ready to be taken, and if he or she fails to take them, you or an emergency contact will be alerted.
3. Amazon Alexa. While not specifically for seniors, the features it offers can be a big help around the house. Voice activated and easy to use, your loved one can ask Alexa for the news, to play any type of music, tell you the weather, or even order groceries to your front door. Alexa can also help find a lost smartphone, or even make a phone call from your smartphone, if for example you have fallen or need help.
4. Fitness trackers. Wearable fitness trackers are great for seniors who want to keep an eye on their physical activity and stay healthy. There are many different types of devices, and many are easy to wear and operate. Most have basic features like tracking your steps per day, and others have more advanced features like GPS tracking, heart rate tracking and custom features for different activities.

Compassionate, Qualified Caregivers from Our At Home Health Care Agency 

Whether you need a permanent in-home senior care specialist or need someone qualified and experienced to assist your loved one with respite care, we are here to help through our HomeWorks program. Our staff are fully certified in New Jersey and have extensive training and experience in at home care for elderly, including assisting individuals with Alzheimer’s and dementia, so please feel free to ask for formal certification and references.

For more information on our home health services in New Jersey, please contact us today or visit our website at https://homeworks.umcommunities.org/elderly-home-health-care-nj/

Original content posted on https://homeworks.umcommunities.org/blog/4-top-tech-innovations-senior-home-living/