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/

Grief Support Programs for Hospice Loved Ones

The death of a loved one has a profound effect on those left behind, and processing these changes and emotions is not something that anyone should go through alone. Realizing hospice care is just as much about supporting loved ones through this time as it is about caring for patients, these facilities offer grief support programs which provide the compassion, comfort and care needed after a loved one passes away.

Why mourning is important 

Bereavement and grief after a loved one passes is a natural part of the mourning process. Studies show that each person experiences this process in their own, unique way. It’s important to give yourself time to mourn the loss of a loved one, as this is part of acknowledging your loss and the change in your life, as well as remembering your loved one and developing a new identity for yourself.

How support groups help this process 

Losing a loved one is a traumatic experience, whether sudden or the result of a long illness. Grief support groups play an important role in the journey of healing from this trauma by creating a safe haven where people can express their emotions and comfort others who are going through a similar experience — it’s a space of understanding, emotional support and advice.

These programs are especially helpful for anyone who lacks support from friends or family, are geographically far away from their support structure, wants to learn more about the grief process, or wants relief from their emotional state. They are non-judgmental, informative and compassionate communities where anyone who has lost a loved one can get a better understanding of the process they are going through, and learn from others in similar situations.

Compassionate care for patients and their loved ones at our hospice in South Jersey 

The Shores, part of the well-known United Methodist Communities non-profit assisted living organization in New Jersey, offers a compassionate, professional hospice neighborhood in South Jersey called Bridges. This program focuses on creating a nurturing and comforting environment for patients and their loved ones through customized care programs and compassionate support. To find out more about hospice care in the Jersey Shore area, please visit our website at https://theshores.umcommunities.org and contact us today to arrange your visit.

Original content posted on https://umcommunities.org/blog/grief-support-programs-hospice-loved-ones/ 

The Best Tips for Healthy Aging

Although it sometimes feels like it, getting old isn’t all about dealing with different health issues – it’s about enjoying your life. Here are the best tips from our CCRC in Sussex County, New Jersey on how to stay in the best shape:

• It’s never too late to get healthy. Whether you’re a smoker, never participated in a sport or hate your vegetables, getting older doesn’t mean the time to make these changes is past. Even in your 60s and 70s, you can reduce the risks of chronic disease significantly, and that means more time with friends, family and loved ones.
• Start slow with exercise. Exercise has a massive impact on your health, happiness, and well being, by controlling your body weight, reducing risk of dementia, lowering blood pressure, and strengthening muscles, thereby reducing your risk of falling. It’s advisable to speak first to your doctor about the best exercise for your body, so that you get fit in a healthy way. Exercise can also be a great excuse for socializing and working together with friends to keep you all motivated!
• Stretch. Stretching is important for preventing stiffness, preventing injuries from exercise, and improving flexibility.  It also helps relieve discomfort resulting from health conditions such as fibromyalgia and arthritis. Try a yoga class for seniors at your local wellness center or gym, and get in sync with your body.
• Eat healthier. Changing your diet is a simple way to boost your health, but it does not mean you have to avoid the food you love – providing your doctor approves. Speak to your doctor about ways you can improve your diet, like adding more leafy greens and fresh fruit, and cutting out fatty foods in favor of healthy foods rich in essential fatty acids. This will help lower blood pressure, lower risks of cardiovascular disease, diabetes and cancer, and give your body a better immune response.
• Prevention is better than a cure. Preventative measures  keep your body healthy and help stop issues from getting worse, much like servicing a vehicle every year instead of waiting for it to break down. Having your yearly flu shot, cancer screening, and eye examination as well as paying attention to warning signals from your body, are important ways to prevent bigger medical issues.

Live life to the full at our CCRC in Sussex County, New Jersey 

Bristol Glen, an independent senior living community based in Sussex County, provides seniors comfortable, serviced living arrangements that free up time to enjoy life. Founded on a philosophy of aging in place, our continuing care retirement community residents enjoy a less restrictive care model aims to keep residents in their residential apartments for as long as possible, with access additional services as their needs change.

Contact us to find out more about our CCRC and our assisted living facilities, amenities and services, please visit our website at https://bristolglen.umcommunities.org/ and book your visit today.

Original content posted on https://umcommunities.org/blog/best-tips-healthy-aging/

Tips for Seniors to Sleep Better

May is Better Sleep Month, so our assisted living community in Camden County, NJ, is exploring some tips and insights to help seniors fight insomnia and get a good night’s sleep.

Why is sleep important?

Getting enough sleep is essential to maintaining our physical and mental health, which is important for every stage of our lives. However, our sleeping patterns change as we age, and we can find ourselves struggling to get a healthy amount of rest. In fact, the National Sleep Foundation says that around 44% of seniors have difficulty sleeping on a regular basis.
When seniors don’t get enough sleep, they can suffer from:
• Depression, memory problems, attention span problems, and tiredness during the daytime.
• Unhealthy weight gain or loss, higher risk of cardiovascular disease, diabetes and breast cancer in women.

How to improve your night’s rest as a senior:

• Get active. Regular daily exercise is a great way of getting rid of excess energy and tiring out your body for a night’s rest. It’s also healthy for your body, and significantly reduces the risk of diseases that often affect seniors. Outdoor exercise helps you get essential Vitamin D. Just be sure to consult with your doctor before starting a new exercise regime, and don’t exercise three hours or less before you go to bed, as it could keep you awake.
• Reduce stress. Stress and anxiety lead the causes of sleeplessness at any age, and it can be difficult to deal with worries when you’re lying in bed at night. Whether you need to conquer your worries by making some “To Do” lists or choose to talk to a professional, reducing stress is important for your health. Starting yoga, joining social clubs, participating in your community or getting spiritual companionship and support are also great for reducing stress.
• Look at your medication. Some medications can keep you awake, while others may not be managing your pain effectively. If you are suffering from sleeplessness, speak to your doctor about your current medications and how you are taking them. They may be able to suggest an alternative that won’t keep you up at night.
• Make your room a calm and restful place. You shouldn’t work, read, eat and watch TV in your bed, as this conditions your brain to stay awake while in bed. Rather, keep it a noise- and light-free zone by moving your TV out and not using phones and backlit devices there. Use earplugs or a soothing white noise generator to block out other sounds that may disturb you. It’s also important to keep your bedroom cool, as lower temperatures encourage better sleep.

Visit our beautiful assisted living community in New Jersey

Collingswood is part of United Methodist Communities, a network of assisted living facilities in New Jersey specializing in high quality care and support. Our communities are known for their beautiful settings, spacious residential apartments and wide range of resident services. With qualified and experienced nursing, therapy and management staff on hand to provide expert assistance, residents enjoy all the benefits of independent living for seniors.

To find out more about United Methodist Communities or our assisted living services, please contact us at https://collingswood.umcommunities.org/ and plan your visit today.

Original content posted on https://umcommunities.org/blog/tips-for-seniors-to-sleep-better/

Bringing Awareness to Alcoholism in Seniors

April is Alcohol Awareness Month, so we’re talking about the issues surrounding seniors and alcohol abuse. As a leading CCRC in Sussex County, New Jersey, we’re dedicated to a high quality of resident life  that includes bringing awareness about this concerning issue.

Alcoholism in seniors is easily overlooked 

According to the National Institute on Aging, although alcoholism is an issue in every age group, it is commonly overlooked by family members, friends and even caregivers when it affects seniors. In fact, statistics show that around 40% of seniors age 65 and older drink alcohol. Although seniors are legally entitled to drink, it’s important to know that our bodies process alcohol very differently as we age, increasing the effect on  our balance, motor and bodily functions. This means that seniors feel the effects of an alcoholic drink far more rapidly and severely than they experienced at a younger age. This can be further exacerbated by conflicts with medications as well as health problems, especially diseases that affect the liver.

Risks of alcohol abuse in seniors 

Seniors with alcohol abuse issues face increased health and wellness risks, including:

• An increased risk of falls – Leading to broken bones, severe bruising, emergency hospital treatment and increased frailty.
• Increased risk of accidents – This includes car and other accidents caused by increased confusion, poor reaction times and other sobriety issues.
• Worsening medical conditions – Certain medical conditions are negatively affected by alcohol, including diabetes, osteoporosis, mood disorders, high blood pressure, liver problems, congestive heart failure, and memory problems.
• Dangerous interactions with medication – Including aspirin; sleeping pills; cough syrup; and pain, anti-anxiety,  anti-depression and allergy medications.

How much alcohol is too much? 

Everyone has a different reaction to alcohol, but the National Institute on Alcohol Abuse and Alcoholism recommends that adults over 65 who do not take medications have no more than seven drinks per week.

Signs that your loved one may be suffering from alcohol abuse or alcoholism include:

• Drinking to cope with concerns or to feel better.
• Losing interest in food, but drinking very quickly.
• Trying to hide drinking habits, or lying about how much they have consumed.
• Negative mood changes when away from alcohol.
• Increased conflicts, mood changes or physical confrontations when drinking.

If you suspect that you or your loved one is drinking too much, don’t hesitate to talk to a professional and join a senior treatment program.

Get the best out of your golden years with independent senior living in Sussex County, New Jersey 

Bristol Glen is an independent senior living community based in Sussex County. As part of United Methodist Communities, we’re dedicated to providing seniors with comfortable, serviced living arrangements that free up your time to enjoy life. Founded on a philosophy of aging-in-place, our residents enjoy a less restrictive care model and do not have to move from their residential apartments to access additional services as their needs change.

Contact us to find out more about our living accommodations, amenities and services at https://bristolglen.umcommunities.org/.

Original content posted on https://umcommunities.org/blog/bringing-awareness-alcoholism-seniors/

Rehabilitation at The Shores in Cape May County

As one of the leading assisted living communities in Cape May County, New Jersey, we’re proud to offer expert short-term rehabilitation services to assist seniors in their recovery from falls, surgical procedures, and illnesses. Here are all the benefits of choosing this professional service:

• Faster recovery and healing: As we age, it becomes more difficult to bounce back quickly from illnesses and injury. However, professional short-term rehabilitation can help speed up your recovery. In addition to qualified nurses and caregivers to assist you with medical care and daily tasks, we also have teams of specialists toassist your recovery through a wide range of proven therapies, from physical therapy to occupational, speech therapy and more.
• One location: By moving into our comfortable assisted living community for your rehabilitation, you have access to all our services without having to travel, book appointments and coordinate schedules. This means that you get the rest you need as well as easy access to the rehabilitation you need.
• Professional caregiving in an independent environment: If you are used to living on your own or having a family member lend assistance, then short-term rehabilitation allows you to access more intensive assistance without having to commit to hiring a dedicated caregiver, putting a strain on family caregivers or moving into an assisted living facility. Our focus is on getting you healed and quality of life, so you get the level of care you require to recover quickly as well as the independence you love.
• Get the best: As these services are provided by a leader in senior care communities, we’re sure to employ only the best staff with the proper certifications and training needed to ensure you make a strong recovery. All of our treatments are state-of-the-art and results-driven, so you can rest assured that you’re getting the best support possible from a highly reputable organization.

Contact The Shores today for professional short-term rehabilitation services with fast and effective recovery!

United Methodist Communities at The Shores is an assisted living community in Cape May County, NJ, offering high-quality short-term rehabilitation services for seniors. As part of the United Methodist Communities network, we offer these services in addition to assisted living services, hospice care, and respite care.

Ideal for seniors wanting professional assistance in recovering from illness or surgery, as well as those wanting to try out our assisted living facility and get to know our community, we’re happy to welcome seniors from all faith backgrounds.

For more information on our short-term rehabilitation services, please contact us today and plan your visit.

Original content posted on https://umcommunities.org/blog/rehabilitation-at-the-shores/

The best workouts for seniors

Exercise is part of living a long and healthy life – and that means staying fit as you age! There’s no reason for seniors not to enjoy having a healthy, strong body, and the benefits speak for themselves.

Seniors who maintain their fitness:

• More easily maintain a healthy weight
• Report fewer visits to the doctor, hospitalizations and falls
• Usually recover more rapidly from falls, illness or injury
• Suffer less from arthritis, heart disease or diabetes-related issues
• Have lower blood pressure
• Feel less stressed, depressed and are less prone to mood swings
• Often have a more vibrant social life, due to shared activities

What exercises are best suited to seniors? 

First, it is important that you speak to your doctor before making any changes to your exercise routine. Generally, seniors can benefit from a combination of exercise and physical activities:

• Physical activities include gardening, walking the dog, hiking, using the stairs rather than the elevator, dancing, and other activities that get your body moving.
• Exercises are planned, structured, repeated activities that target specific results. This can include resistance exercises (using weights or stretching, for example) or activities like tai chi, pilates, yoga, or aerobics.

If you are unsure what activities or exercises would suit you best, speak to a trainer or therapist who specializes in senior health after consulting your doctor. They will be able to find something that won’t just help you meet your health and fitness goals, but that you’ll find enjoyable, too.

Assisted living for seniors at our Camden County community 

Collingswood is part of United Methodist Communities, a network of senior living specializing in high quality care and support. Our senior living community in Camden County, NJ, is known for its beautiful setting, spacious apartments and wide range of services available for residents. With qualified and experienced nursing, therapy and management staff to provide  assistance, residents enjoy an abundant life.

In addition to our assisted living facilities, we also offer a range of long term care services, including hospice and palliative care, short term rehabilitation and respite care. Our aim is to ensure residents stay in the comfort and familiar surroundings of their own private apartment as their care needs change for as long as we safely can.

To find out more about United Methodist Communities, our senior living community or ourassisted living services, please contact us and schedule your visit today.

Original content posted on  https://umcommunities.org/blog/best-workouts-seniors/

Senior health tips: Increasing your core strength

Core strength exercises improve the fitness of the stomach, back, hips and pelvis. These muscles are important for improving balance and stability as well as posture. For seniors, these exercises are a good way to help reduce risk of falls and make walking and other daily tasks easier — in fact, a recent analysis published in “Sports Medicine” concluded that seniors experienced a 30% strength increase as well as a 23% balance and functional performance increase! Here are some easy exercises from short term rehab specialists at United Methodist Communities at Bristol Glen.

• The Bridge: This exercise focuses on the muscles in your buttocks, lower back and stomach. Start by lying flat on your back on a yoga mat with your knees bent and feet flat on the floor. Slowly lift your torso to create a straight line between your knees and your chest. Be careful not to arch your back. Hold for three seconds and slowly go back to the start position. Repeat five times.
• Leg Lifts: In this exercise, your pelvic muscles and lower stomach muscles are strengthened. Start flat on your back on a yoga mat. Contract your stomach muscles as you lift one leg about five inches off the floor, without bending at the knee. Hold for three seconds and slowly go back to the start position. Then do the same with your other leg. Repeat five times.
• Seated Side Bends: This will focus on the muscles that run down your torso. Sit on a chair with your feet flat on the ground. Put one of your hands behind your head and stretch the other out parallel to the ground. Now bend down to the side as if using that hand to pick something up, hold for three seconds and return to your start position. Do the same with your other arm and repeat five times.
• The Superman: Named because it resembles Superman flying through the air, this exercise strengthens your lower back. Lie face down on the floor on a yoga mat, keeping your arms stretched out in front of you. Now raise your head, right arm and left leg at the same time to about two inches off the ground. Hold this position for three seconds and return to the start position. Do the same thing with your left arm and right leg. Repeat five times.

Please note that if you are unsure of how to do the exercises or require assistance in performing them correctly and safely, speak to your doctor and a short term senior rehabilitation specialist or similarly qualified therapist.

Expert, caring short term rehab for seniors in New Jersey
United Methodist Communities offers the highest quality care for seniors, including short term rehabilitation at Bristol Glen. Whether you or a loved one is recovering from an operation or you would simply like to improve your quality of health and wellbeing through fitness, our dedicated team is here to assist you.

In addition to our short term rehab services, our independent senior living communities also offer assisted living, hospice and long term care, as well Alzheimer’s and memory support services.

Contact us to find out more about our health, wellness, rehabilitation and other programs, andbook your visit today.

Original content posted on https://umcommunities.org/blog/senior-health-tips-increasing-core-strength/

Sun-safe tips for seniors

Summer is here and that means plenty of opportunities to get out and about, enjoy the warm weather and get involved in the many great seasonal community events! Just be sure to follow these tips from assisted living experts in South Jersey for staying safe in the heat.

1. Stay hydrated: It’s very easy to become dehydrated in this heat, especially as you age. Because your body stops retaining water as well as it used to, and it’s more difficult to pick up thirst signals, it’s always good to have an extra few glasses of water throughout the day. Remember to pack water for any long summer drives and try to include a sweat replacement product (these contain essential salts and potassium) in your diet if you are feeling dehydrated.
2. Medical conditions and hot weather: Certain chronic medical conditions can be aggravated by the heat, so stay aware of your body temperature and possible worsening of symptoms. Try to avoid going out during the hottest hours of the day and, if you find yourself feeling too hot while on an outing, spend a few hours in a cool location to restore yourself. Grocery stores, cinemas and libraries are all great places to stop and cool off.
3. Keep your medications cool: Heat can damage your medications, so be sure to keep them in dark, cool locations (room temperature is fine) and off sunny shelves.
4. Protect your eyes: Protecting your eyes is essential. As we age, we become more and more vulnerable to eye conditions that lead to vision loss, as the sun’s ultra-violet (UV) rays can make many of these conditions much worse, it’s important to wear sunglasses that offer 99-100% certified protection against UV-A and UV-B rays.
5. Protect your skin: Your skin can become more vulnerable to damage as you age. Wear a good sunblock of 30SPF (sun protection factor) or more when you are outdoors. Light, loose-fitting clothing and hats will also help you keep cool and protected from the sun.
6. Know the signs of heat stroke: Heat stroke can happen quickly, and knowing the symptoms can help keep you and other seniors safe from a potentially fatal condition. Signs to watch for include flushed face, headache, nausea, rapid pulse, dizziness, and confusion. Contact a nurse as soon as possible, drink cool water and sit down out of the heat, if possible.

Assisted living services for independent seniors in South Jersey

United Methodist Communities at The Shores, prioritizes quality of life – allowing seniors to enjoy their community, friends and social activities while we manage their tasks of day-to-day living. With comfortable, open-plan apartments, a lively community spirit and an events calendar filled with activities, we offer a friendly and welcoming atmosphere.

In addition to assisted living, our senior communities also offer comprehensive hospice services and respite care, and are fully able to serve the needs of Alzheimer’s and dementia patients.

For more information on The Shores and our senior communities, please contact us today and visit us for a personal tour.

This content was originally posted at https://umcommunities.org/blog/sun-safe-tips-seniors/

What is Sitting Disease?

Unlike its name, Sitting Disease isn’t an actual disease – it’s a term used to cover the more than 30 chronic health conditions associated with sedentary behavior, like sitting.

Statistics from the Mayo Clinic show that Americans are spending more and more time indulging these behaviors, with 50% to 70% of people spending more than 6 hours a day in a sitting position and 20% to 35% of people spending more than 4 hours a day in front of the television. The study found direct links between a sedentary lifestyle and a shortened lifespan – in fact, by reducing your TV time to less than two hours a day, you can add 1.4 years onto your lifespan!

These concerns are even more serious for sedentary elderly people, as they are more at risk than ever before of developing serious health conditions, including diabetes, physical disabilities, cognitive decline, osteoporosis, heart disease and even certain cancers.

Staying active through your senior years 

Walking is great for your health and by far the most popular low-impact exercise for older adults.

While the best way to prevent Sitting Disease is to live a more active life throughout your adult years, there is still much that you can do to reduce your risks as a senior. With the help of a specialist, you can determine how much exercise you need and how vigorously you need to exercise in order to gain a good fitness level. It’s also important to remember that ‘exercise’ doesn’t only mean going for a run – there are plenty of alternative physical activities for seniors that are safe and fun, for example:

• Dance classes
• Gardening
• Aerobics
• Yoga
• Nature walks

When it comes to fighting Sitting Disease, it’s also the little things that matter, from taking the stairs instead of waiting for the lift to choosing a walk to the shops over an hour in front of the television.

By getting into a routine of regular exercise, seniors also benefit from healthy weight loss, muscle development and even stress reduction, all bringing a better quality of life.

Community-based independent living residences for seniors 

At United Methodist Communities, we offer a wide range of tailored support services for the elderly in an environment that delivers the highest quality of life. Our assisted living facilities and senior living residential facilities are designed to assist your loved one only where they require it, and to scale these services at any point if they require a higher level of long-term care. In addition to catering for independent seniors, we are also able to provide expert memory care services for Alzheimer’s and dementia patients.

For more information, please contact United Methodist Communities at Bristol Glen in Sussex County today and ask about our continuing care retirement community.

This content was originally posted at http://umcommunities.org/blog/what-is-sitting-disease/