5 At-Home Workouts to Boost Heart Health

Have you been staying true to your New Year’s resolutions to get fit and healthy? The great news is that you don’t have to join a gym to reach your goals. Working out at home is more convenient, more affordable and you avoid going out into the winter cold.

There’s no better time than now to get into a regular workout routine, especially since February is American Heart Month. Here are five workouts that can be performed in the comfort of your own home that are great for your heart health.

#1 – Yoga

Yoga is great for your heart health, with studies suggesting it is as effective as going for a brisk walk. People involved in the study came from all age groups, with many having pre-existing health conditions, and found that it helped them to lose excess weight, reduce their blood pressure and lower levels of harmful cholesterol. The stretches and positions gently exercise muscles, while the deep breathing and meditation help reduce stress. Because yoga is easy to adapt for different abilities, it’s great for all ages too!

#2 – Strength Training

Weight training helps build all the muscles in your body, and that includes your heart. It helps support and increase muscle mass (something we increasingly struggle with as we get older), as well as burn off the excess fat that puts us at risk of heart disease and other serious health problems. Weight training can be adapted to any level of ability, and you don’t even need to buy weights. Simply using your body weight in exercises like sit-ups, squats, push-ups and pull-ups is usually enough.

#3 – Aerobics

This is a popular form of cardio exercise that really gets your heart pumping. It’s great for anyone who likes a high-energy workout filled with music, fun routines to follow, and excitement. It’s also easy to do at home! There are loads of trainers offering at-home aerobics sessions over YouTube or other video streaming services, ranging from beginner to advanced classes, and some are even free.

#4 – Stair work

If you live in a two-story home or an apartment, this is a great and easy way to get in an effective, heart-healthy workout. You can also use a stair machine if you don’t have easy access to stairs on your property. Aim for 50-85% of your maximum heart rate (subtract your age from 220 for a general indication of your maximum heart rate) while you’re climbing up and down the stairs to get the most effect. You’ll also notice your leg muscles getting stronger as an added bonus!

#5 – Walking

Okay, so this one is a bit of a cheat – you can do it inside using a treadmill, but walking outside has more benefits! A brisk walk, whether it’s in your local neighborhood or park, is just what your heart needs. Try to walk at a quick pace, taking even strides and mixing it up with hills and different terrain to keep it challenging. A 30 minute brisk walk can burn up to 300 calories, as well as give your heart some healthy exercise. If you are worried about getting bored, put on your favorite music, podcast or audio book, or walk with others. Just remember to get a good pair of supportive walking sneakers or shoes, so that your joints are well-supported.

Maximize your health and wellness at a NJ senior living community

It can be tough to stay motivated when working out from home. Not to mention, if you are in your senior years, it’s important to consult your primary physician before performing any new exercises that may do more harm than good. 

At United Methodist Communities at The Shores, our associates prioritize the wellness of every resident with regular exercise programs and 24-hour health monitoring if needed. Supporting heart health by sharing information and raising awareness is also an important part of what we do. We’re focused on promoting cardiac health in order to minimize the risk of heart disease and other complex cardiac conditions that are common for seniors today. 

To find out more about our senior wellness services, including our best health and safety practices for COVID-19, please contact us today or visit our website at: https://theshores.umcommunities.org/services/ 

Original content posted on https://theshores.umcommunities.org/blog/5-at-home-workouts-to-boost-heart-health/

How to Manage Your Loved One’s Care While Socially Distant

 

Staying away from mom and dad is tough, but you want to prioritize their health, safety and care while the pandemic continues. Living far away from your folks can also add to the challenge of caring for them. Now might be a great time to consider in-home care or assisted living options nearby to ensure their care is properly managed at all times.

Here are some tips from our assisted living team in Cape May County, NJ, to best manage your parent’s care from a distance.

#1 – Stay in touch

One of the biggest challenges during this pandemic is maintaining our mental and physical health. It’s essential that loved ones stay in touch with their senior loved ones, whatever way they can. Fortunately, with video chat options like Zoom and Skype, it’s easy to chat and see each other as often as you’d like completely risk-free.

For anyone without access to a smartphone or tablet, regular phone calls are just as good. Regular catch-ups or even a quick call once a day to check in are ideal – and they’ll help you cope with your concern for them too.

#2 – Drive by

It sounds like a funny idea, but a quick drive by when you are in the area is a great way to check on your loved one! Let them know by phone when to expect you, and drive by their home at the appointed time.

Stay physically distant, wave, blow kisses and tell them you love them. Sanitize any care packages thoroughly, and place them by the door for pick up while your loved one is inside. People have gotten so creative with this option, organizing funny parades with music and noisemakers, having socially-distant drive-by birthday parties, and just having a great time!

#3 – Create a network

It takes a village to look after senior loved ones, and the pandemic has really highlighted this! Don’t try to take it all on alone, especially if you live far away from your parents. Have a Zoom or Skype chat with other family members (especially those nearby), get to know your parent’s neighbors and even get some professional help if needed.

Having an organized network to share the load is beneficial to everyone, especially your parents. Neighbors can keep an eye on the house and let you know if they have any concerns, family members can take different days of the week to call your parents or deliver groceries/medications, and together you can make caregiving a lot easier and more effective.

#4 – Have a plan

No one wants to face an emergency, but it’s important for their wellbeing and your peace of mind that everyone knows what to do if one does. Whether it’s a fall, a possible COVID-19 exposure or anything else, you and your parents need to have a set plan in place to cope with it.

This should include contact numbers for doctors or healthcare professionals, knowledge of the symptoms of COVID-19 (especially important ones like shortness of breath or chest pain), and having an emergency healthcare kit at home complete with other important contact numbers, health information, insurance details and an updated list of medications. This will ensure that health care emergencies are taken care of as quickly and effectively as possible, and that the right people are contacted to keep you informed.

#5 – Consider assisted living

Going into assisted living is a big step for families and it is often a difficult decision to make, especially during an on-going pandemic. However, these communities are often very different from what everyone imagines! United Methodist Communities at The Shores is a safe community that supports senior health and independence in true comfort. 

Our team responded quickly to COVID-19 with industry-leading health and safety protocols for residents, associates, vendors, and visitors to follow. We also understand that responding to this virus is much more than just enhanced health and safety measures. It’s also important to keep our residents engaged and connected to the outside world through means of socially distant activities and video streaming services.

At The Shores, our aim is to create a community where quality of life for seniors comes first – really, we’re working to create a home. Contact us today to find out more about our senior care services, or visit our website at: https://theshores.umcommunities.org/services/

Original content posted on https://theshores.umcommunities.org/the-shores/how-to-manage-your-loved-ones-care-while-socially-distant/