The Centers for Disease Control and Prevention’s statistics show that one in four Americans aged 65 years and older falls each year. Falls are the leading cause of fatal and nonfatal injuries among older adults, and the number of falls will continue to increase as America’s baby boomers grow older.
While these are worrisome facts, experts say there are some simple exercises seniors can do to help prevent falls and maintain their independence. Remember a common injury caused by an elderly person falling is a hip fracture that can seriously impact their life. Most balance exercises are easy to learn and can be done anywhere. The Mayo Clinic explains that while many exercises including walking can help maintain good balance, there are specific exercises targeted at improving a senior’s balance and stability. They do caution however that if you have severe balance problems or an orthopedic condition, to get your doctor's okay before starting balance exercises. Examples of balance exercises include: standing on one foot, walking heel to toe, back leg raises, and side leg raises. To do the standing on one foot exercise, stand behind a sturdy chair; gripping for balance, lift one foot off the floor. Hold for 10 seconds and then repeat with the opposite leg. Repeat the exercise several times and increase the repetition as your strength increases. Walking heel to toe is done by positioning the heel of one foot in front of the toes of the other foot. Your heel and toes should be touching. Now select a spot ahead of you and focus on it to help keep you steady as you walk. Try to step forward for as many as 20 steps. Be sure to ask your healthcare provider for other balance exercises. At MorningStar at River Oaks, we promote a healthy engaged lifestyle which includes an onsite fitness center and exercise classes to make it easy for residents to keep moving. Our various enrichment activities and wellness programs are designed to enhance and support our residents’ physical, mental, spiritual and social connections. Visit our website for further information on the finest senior living Houston has to offer. This post is for informational purposes only. Please consult your healthcare provider before starting any exercises. MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating true homes filled with an atmosphere of love and community. Please contact us to learn more about the finest senior living Houston offers. Source: mayoclinic.org/healthy-lifestyle/fitness/multimedia/balance-exercises/sls-20076853
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Older drivers can still be good, safe drivers, but there are some things to consider both for your safety and the safety of others. The Mayo Clinic recommends that seniors stay as active as possible in their day-to-day life which helps to maintain overall strength, flexibility, and range of motion. Drivers need to be able to turn and look over their shoulder and move their head with ease. They must be able to keep a firm grip on the steering wheel and legs need to be strong enough to apply pressure to the gas pedal or brake.
A senior’s peripheral vision can decrease with age or from certain medications and other eye problems may cause drivers to have trouble seeing in the dark or experience blurred vision. Hearing problems can interfere with detecting sounds of sirens from emergency vehicles or approaching cars. Be vigilant about scheduling vision and hearing tests regularly as part of your wellness care and follow your doctor’s advice as to how often they should be done. Many problems can be corrected if caught early enough. Remember that certain medications can cause drowsiness so make sure you know the side effects of your prescription drugs and do not drive if you are feeling sleepy. It may be a good idea to limit trips in the car to daylight hours and when the weather is good. Keep in mind that a person’s reaction time slows with age as do their motor skills. You may need to re-evaluate your driving every few months, especially if you find yourself having incidents of accidents that almost happened. The MedicineNet website has some safe driving tips for seniors: Planning before you leave:
While you are driving:
For assisted living Houston seniors can count on, we encourage you to consider MorningStar at River Oaks, the perfect home to comfortably and safely age in place. Our broad range of services and amenities include all-day restaurant-style dining, scheduled transportation, fitness center, wellness programs and activities to promote a healthy lifestyle for residents. Please contact us for pricing and availability. MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest assisted living Houston offers. Too many older Americans used to exercise with some frequency but somehow life got in the way, and they now feel out of shape. Whether you used to exercise or never formally did, doctors say it is not too late to start and you will be better for it. However, before beginning any new exercise regime, please consult with your healthcare provider.
The National Institute on Aging (NIA) says deciding to become active is the best thing you can do for your physical as well as mental health, and is a big step toward helping you stay independent as you age. They recommend seniors do some type of moderate-intensity aerobic exercise, like brisk walking or fast dancing, at least three times a week (for a total of 150+ minutes per week). In addition, include some type of weight bearing exercises such as sit-ups, push-ups or weight lifting two times a week. Your optimal weekly workout should be a combination of cardio and muscle strengthening exercises along with exercises to improve balance and flexibility. The NIA offers tips on how to safely start exercising. They say after getting the go-ahead from your physician, start slowly. If you need, begin with only a few minutes a day and build from there. Listen to your body as pushing too hard early-on can lead to injury or end up with you getting discouraged and quitting altogether. They say you should include a warm-up and cool-down period and to be aware of your surroundings if exercising outdoors. Bring your I.D. and carry your cell phone, tell others where you are going and when you plan to be back, and stick to areas with other people around. Make sure to drink plenty of water and wear appropriate clothing and footwear for the type of activity you plan to do. At MorningStar of Kirkland, our 55+ community features a fitness center, sport courts and pool as well as offers wellness programs, activities, and other amenities to help seniors be their best. Newly opened in March, our 151 contemporary senior apartments are available in a variety of floorplans and configurations. For more information about exceptional senior housing in Kirkland, WA, please contact us or visit our website. Since 2003, MorningStar Senior Living has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our mission: to honor God, to value all seniors, and to invest generously in our team. Please contact us to learn more about the finest senior housing Kirkland, WA has to offer. As people age, many find their appetites have diminished or they suffer from physical or medical conditions that make eating more difficult. Therefore, the nutritional value found in the foods they do consume is important, and even today, many seniors have an “inadequate intake of vitamins A, B, C, D, and E, folic acid, calcium, and niacin.”
The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) advise that people over the age of 50 follow the USDA food recommendations, which should help keep older adults feeling more vital, and thus healthier. They also point out the earlier you start eating a nutrient-rich diet, the more effective it will be later down the road. Recommendations include a daily diet of fruits, vegetables, grains, protein foods, and dairy. It also includes eating foods with healthy fats such as olives, nuts, and avocados. MorningStar Senior Living of Pasadena is proud to offer our residents daily meals that are chocked full of the freshest ingredients from high quality producers, locally sourced when possible. Our delicious meals are prepared largely from scratch and take into account seniors’ dietary restrictions. We offer a range of choices including low sodium, sugar free, no sugar added, vegetarian and low fat that allows our residents to self-manage. MorningStar’s food service is overseen by our own Executive Chef, who welcomes resident feedback and often tailors our menus per their suggestions. MorningStar’s stylish suites come in a range of floor plans including studio, one-bedroom and 2-bedroom configurations. Amenities include a fitness center, bistro, community store, billiards room, raised garden beds, concierge services and more. In addition, we offer a range of wellness programs and activities designed to promote a healthy, engaged lifestyle. For more information on retirement homes and the finest senior living Pasadena, CA has to offer, please visit our website. MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest senior living Pasadena, CA offers. Source: medicalnewstoday.com/articles/managing-weight-in-diabetes-which-diets-are-most-effective While practitioners have known for centuries the calmness and peace yoga brings into their lives, science has finally caught up with real evidence of its benefits to our brains. Studies show yoga elevates levels of the brain chemical gamma-aminobutyric acid (GAGA), which helps regulate nerve activity and is associated with better mood and decreased anxiety.
The Harvard Medical School journal writes, “Yoga strengthens parts of the brain that play a key role in memory, attention, awareness, thought, and language. Think of it as weightlifting for the brain.” Their evidence comes from several studies that used MRI and other brain imaging technology. Researchers found participants who practiced yoga regularly had a thicker cerebral cortex, the part of the brain responsible for learning and memory, than participants who did not practice yoga. This could be significant because as people age, this is one of the areas in the brain that typically shrinks. As the older yoga practitioners had less shrinkage than non-practitioners, researchers say it suggests yoga can “counteract age-related declines in memory and other cognitive skills.” Other benefits of yoga include helping individuals lose weight, sleep better, lower blood pressure and lower blood sugar levels to improve diabetes. It also helps people gain flexibility and muscle strength around arthritic joints and reduces the pain associated with the condition. If you are looking for exceptional senior living, Kirkland’s MorningStar community may be your answer. MorningStar of Kirkland is proud to offer adults 55+ a vibrant and carefree lifestyle in our retirement communities to help live life to the fullest. Our new community offers a selection of independent living apartments, luxury amenities such as indoor and outdoor dining venues, pool, sport courts, art studio, and fitness center to promote a healthy lifestyle for residents. Contact us or visit our website to learn more. MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest senior living Kirkland, WA offers. Source: health.harvard.edu/promotions/harvard-health-publications/intermediate-yoga If you are retired, you probably have more time on your hands so why not try something new or something you have always wanted to do. This should include adding a physical activity to your daily routine as studies find many adults 65 years and older spend up to 10 hours a day sitting or lying down. Some of the best exercises for seniors are Nordic walking, swimming, golf, tai chi, and yoga. Experts say focus on improving your strength, balance and flexibility and check with your healthcare provider before beginning any exercise routine.
In addition, you may want to include activities or hobbies that bring you into social contact with others. This can be done by taking a class online or in person. Suggestions include joining a book club, learning to play an instrument or taking an art or photography class. Retirement means more time to learn how to cook or to be more adventurous in the types of food you prepare. It can be lots of fun and help you eat healthier and save money. Take the challenge by learning to cook foods from around the world, and then share the fruits of your labor by inviting family or friends over. Birdwatching is a hobby that ties in several objectives. You get out into nature, which has been shown to lower anxiety; learn something new and get physically active. Moreover, if you join a birdwatching club, you get to meet people who enjoy the same things you do. For anyone wanting to improve their photography skills, shooting pictures of birds is a good way to do it; and the hobby offers a great activity to do while traveling. Other enjoyable hobbies, which can help seniors cognitively, include putting together challenging traditional jigsaw puzzles or 3-D ones. Crossword and Sudoku puzzles, trivia games, chess and other brain games are also mentally challenging. Another hobby becoming more popular with seniors is online gaming that can improve memory and enhance cognitive skills. If you are looking for exceptional independent or assisted living, Pasadena, CA’s MorningStar community may be your answer. Our beautiful home is designed to provide seniors with a lifestyle of comfort, wellness and community. Along with inviting common areas both inside and out, we offer a range of amenities and wellness programs to promote a healthy and engaged lifestyle. Please visit our website for more information about MorningStar of Pasadena. MorningStar of Pasadena proudly provides the very best in senior living with our unique mission statement “to honor, to serve, to invest.” With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we create a true home for residents amid a beautiful setting. Please contact us to learn more about the finest independent and assisted living Pasadena, CA offers. The Center for Disease Control & Prevention (CDC) reports millions of older adults fall each year—resulting in more than 34,000 deaths. Of those falls, 3 million seniors are treated in emergency departments for fall injuries; and one out of every five falls causes an injury, such as broken bones or a head injury. With these alarming statistics, experts say it is important for seniors to know their risk for a fall including whether they are taking medications associated with an increased risk.
The first step is to talk to your doctor to see if you are taking one of these medications, as medications are a common reason for falls. Furthermore, experts say adjusting or making a change in medication is the easiest thing to do to help prevent a fall. If it is determined you are taking a medication known to cause light-headedness, dizziness, sudden drop in blood pressure, or chronically low blood pressure or hypoglycemia (low blood sugar), you and your healthcare team can regularly re-evaluate your need and dosage. Another way to mitigate your risk for a fall is to do exercises designed to improve leg strength and balance. In addition, be sure to get an annual eye exam and update your glasses as needed. Lastly check your home for trip hazards (keep clutter out of hallways and stairways) and install grab bars and better lighting where needed. For exceptional independent or assisted living, Pasadena, CA seniors are encouraged to consider MorningStar. At MorningStar of Pasadena, we know your independence is important, and our goal is to make it easier for you to maintain it. Our maintenance-free lifestyle provides a chance to begin new adventures, meet a broader community of like-minded individuals and enjoy your precious retirement years. Visit our website for more information, and if you have further questions, please give us a call and don’t forget to ask about our retirement homes Move-in Specials. MorningStar of Pasadena proudly provides the very best in senior living with our unique mission statement “to honor, to serve, to invest.” With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we create a true home for residents amid a beautiful setting. Please contact us for more information about the finest independent and assisted living Pasadena, CA offers. Sources: dailycaring.com/10-medications-that-cause-falls-use-with-caution/ cdc.gov/falls/index.html It is never too late to improve our health and making changes in our behaviors and attitudes can mean living a happier, longer life. Doctors say getting your weight under control, quitting smoking, eating more fruits and vegetables, and exercising can all significantly improve your health and longevity at any age.
Remember taking care of our health also includes our brains. Experts used to believe the brain could not make new neuron connections as we aged but research now shows the “brain remains nimble and capable of physical change and growth throughout life.” In fact, studies find people, who step out of their comfort zone and try new hobbies and interests, can improve their cognitive health. Another misconception is thinking it is too late to start exercising or to lose weight. A meta-analysis of 39 studies on aging and resistance-type exercises such as lifting weights or using exercise bands, found it is possible to build muscle mass no matter what age. In the studies, “1,300 adults over the age of 50 who did some form of this kind of training, muscle mass increased by an average of nearly 2.5 pounds in just five months.” Being positive is a trait that helps people deal more effectively with stress and worry and is linked to longevity. Researchers also find it is better for us to be in charge of our own medical care. One way to do this is to stay up-to-date on medical research and advice regarding care options as well as asking pertinent questions of our healthcare providers. Other things we can do to protect our health is to get appropriate screenings and tests, use our time productively and stay socially engaged. MorningStar of Hillsboro is a 55+ community that offers seniors a lifestyle of comfort, wellbeing and as much or as little social engagement as you want. Our range of onsite amenities, hospitality and care services, wellness programs and activities are designed for stress-free retirement years. Please visit our website to learn more about the finest senior living Hillsboro, OR offers. MorningStar Senior Living’s communities across the U.S. have a passionate commitment to serving seniors, earning a reputation for satisfaction that is second to none. If you are looking for the finest senior living Hillsboro, OR has to offer, MorningStar may be the place for you. Source: verywellhealth.com/boost-longevity-in-your-60s-2223714 Walking is an exercise we can do while hanging out with friends and/or enjoying the sounds of nature while achieving a good workout. We can do it from right outside our home or by exploring parks and nature areas around us. It doesn’t require special equipment, although experts say you do need a pair of good walking shoes and appropriate clothing including sun protection. *Before beginning any new exercise, please consult with your healthcare provider.
The Harvard Medical School says walking may be “one of the most powerful ‘medicines’ available. It can help lower your risk of heart disease, cancer, and diabetes, lower blood pressure and cholesterol levels, and even keep your memory sharp.” Evidence also shows short walks can be as beneficial as longer ones. In fact just 30 minutes a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Maintaining good posture during a walk is important in avoiding injuries. If you lean forward or hunch, it can cause backaches as well as make breathing more difficult. Experts say extend your spine as if it is being lifted from the crown of your head. Don’t look down at your feet but rather keep your gaze about 10 to 20 feet ahead of you. To get the feel of your spine upright, place your thumbs on your lower rib and fingertips on your hips. Now as you straighten your spine, notice how the distance between your fingers increases. If you have sciatic pain, experts say regular walking can be a good exercise because it spurs the release of pain-fighting endorphins and reduces inflammation but also offer some tips to keep you safe. These include shortening your steps, remembering to maintain your posture and slowing your pace. Your healthcare provider should have other tips to help. Great news! MorningStar of Kirkland, the newest senior housing in Kirkland, WA is now open to residents. We offer 151 spacious apartments in a choice of floor plans and configurations along with an array of luxury amenities and hospitality services. Our community is in close proximity to the beautiful forested Totem Lake area, bordered by Juanita Bay (with its beaches and parks), and offers easy access to both private and public walking paths including our gorgeous courtyard. The Evergreen Health Medical Center and The Village at Totem Lake shopping center is less than a mile away with Seattle 20 minutes to the southwest. MorningStar of Kirkland is now welcoming residents! Please contact us today about April Move-in Specials, and stay connected with us on Facebook. Source: health.harvard.edu/promotions/harvard-health-publications/walking-for-health-sep2015-test?utm_source=delivra&utm_medium=email&utm_campaign=PA20220403-Walking&utm_id=3577265&dlv-emuid=33b2f11b-97ca-447f-ab66-cfb4e7a55fa7&dlv-mlid=3577265 MorningStar of Pasadena, a vibrant 55+ independent living community, offers seniors a warm, welcoming home. Our community allows seniors to comfortably age in place with an array of resort-style amenities and a broad range of meaningful activities. We are located in the commercial and cultural heart of the San Gabriel Valley and close to shopping, medical facilities, and other services. Pasadena is also home to renowned museums and parks as well as the Rose Parade.
MorningStar of Pasadena allows you to enjoy your retirement as it was meant to be - stress free. With 149 suites, we have a range of floor plans from studio, one-bedroom, and two-bedroom configurations that are sure to meet your needs. Each has a kitchenette with premium cabinets and counters, and some have a private balcony. All bathrooms are handicapped-accessible, and every apartment is equipped with an emergency call system. All that’s missing are your personal furnishings and treasures—even the furry kind (yes, we’re pet friendly). Along with giving up the expense and upkeep of a home, MorningStar of Pasadena offers residents resort-style amenities such as a 5-Star dining experience (meals are served all day, restaurant style) as well as an onsite bistro, billiards room, fitness center, community store, and concierge services. Our recently renovated community has inviting common areas such as club rooms, a private dining room, community kitchens and a theatre/chapel. Outdoor spaces include raised gardening beds and a courtyard with strolling paths. We also provide scheduled transportation. You will get peace of mind knowing that if you are in one of our independent living apartments and find yourself in a position where you need care with the tasks of daily living, our community offers an assisted living option. If you are looking for exceptional senior living, Pasadena, CA’s MorningStar community may be your answer. MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest senior living Pasadena, CA offers. |
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