Category Archives: Senior Exercise

15 Fitness Tips for NJ Seniors

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Senior Health & Fitness

Exercise can help anyone, regardless of age.  Here are some things to consider in helping a senior get into shape:

1. Get a checkup
Meet with your healthcare provider to see whether you will need to consider any special modifications before starting an exercise program. If necessary, get a clearance to begin a program.

2. Know your options
Before starting any program, examine your options. Pick a program you know you will enjoy. Some individuals like to go to a gym and do a structured workout, while others enjoy a neighborhood walking club. Either will help improve your fitness, ability to function and quality of life, provided you do it regularly.

3. Determine your participation style
Would you prefer taking a class or going solo? Are you a morning or night person? Does indoor fitness appeal to you, or would you prefer to exercise outside? Could you dedicate large blocks of time to physical activity or could you fit only shorter, more frequent intervals into your schedule?

4. Start slowly
Many people are eager to get started and sometimes overdo it, which usually makes them sore and can force them to spend time on the sidelines. Start slowly and build up over time.

5. Make a date
Find a buddy to exercise with you and keep you motivated. Whether it’s a friend to walk with in your neighborhood or a personal trainer in a gym, that appointment makes it more likely you will do the walk or workout.

6. Set specific short and long-term goals
Make goals as specific as possible. For example, on Monday, Wednesday and Friday, do a brisk, 10-minute walk in the morning before your shower, at lunch time and after dinner. Being specific means you are planning for activity in your day and making it a priority. Is there an activity you would like to do that you feel physically incapable of at the moment, but may be able to do with a little effort? Set a long-term goal to help you do it.

7. Make a list
List the benefits you expect from your physical activity program, then make sure these are realistic and reasonable. Many people expect enormous benefits, such as losing 30 pounds in a month. When these benefits don’t materialize, they feel disappointed and relapse because they feel like they have failed. Try to make the benefits about things you can control, rather than an outcome (such as weight). Build your list of benefits as you increase your physical activity.

8. Make another list
List all the reasons to be physically active – things like decreasing stress or depression, stronger bones, greater strength and flexibility to help maintain independence, increased energy, better sleep, etc. Keep this list in a visible place as a daily reminder of the long-term rewards.

9. Invest in your health
Do you want to spend money on joining a program? Or would you prefer to develop a program you can do for little cost, using objects or props in your home or office?

10. Check out the facility you want to join
Does the facility feel friendly? Can you change clothes comfortably? If the facility has a pool, what is its water temperature? About 84-86°F is comfortable for moderate to vigorous activity, while warmer temperatures are nice for range-of-motion and relaxation programs. Does the pool or workout room have an easy and safe exit/entry? Ask to try various programs, so you can decide which program feels the most comfortable and fun.

11. Check out the staff
Are the people who work in the facility friendly and interested in you? Are they qualified to work with older adults? Do they offer pre-exercise fitness assessments, with periodic updates? Are they interested in helping you learn how to modify exercises to fit your fitness level and conditions? Do they encourage social interaction? Talk to mature adults who currently participate in their programs to build a complete picture.

12. Make choices
To move forward, we need to leave some things behind. What are you willing to give up to make room for exercise? Bad habits? Nonproductive activities? Non-beneficial relationships?

13. Every step counts
Wear a step counter throughout the day to count how many steps you take. Less active people tend to take about 4,000 steps or fewer per day. Aim to do 250 to 1,000 additional steps of brisk walking, until you reach 8,000 to 10,000 steps in a day.

14. Keep moving all the time
Stretch, walk, march in place, stand and sit as many times as possible when you are talking on the phone or during TV commercials.

15. Do your own house and yard work

One of the best ways to stay in shape is to work around the home.

Posted by: Frank Esposito, VP Expert Home Care.  New Jersey’s Expert Home Care provides professional, dependable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Elderly Exercise: It’s Never Too Late

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NJ Senior Health & Fitness

Physical activity is good for people at any age. Among elderly adults, falls are a common cause of injury and disability. Physical activity makes your bones and muscles stronger. When your muscles are strong, you are less likely to fall. If you do fall, strong bones are less likely to break.

Regular physical activity is good for your brain too. Recent studies have shown that people who follow simple exercises (such as, walking) on a regular basis are better able to make decisions than people who aren’t physically active.

From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amounts of physical activity. For people who have these conditions, a lack of exercise is a bigger risk than an exercise-related injury.

Talk with your doctor about your plans before you get started. Your muscles will very likely be sore when you first increase your physical activity, but don’t use that a reason to stop. Mild soreness will go away in a few days as you become more used to the physical activity.

Many senior citizens find walking to be one of the easiest activities to do. Doctors recommend at least 30 minutes of physical activity on most days of the week, but you don’t have to do all 30 minutes at once. Try walking for 15 minutes twice each day or for 10 minutes 3 times each day.

Many older people say that exercising with a partner is the best motivation to stick with it. You can start or join a walking group with friends or neighbors.  Alternatives to walking include gardening, dancing, or swimming. Your choice of activity can be both enjoyable and good for you.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

New Years Resolutions for Senior Citizens

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NJ Senior News & Resources

What can New Jersey seniors do to make the New Year a good one?  Consider the following:

Shared experiences and the resulting wisdom
The younger generations need the benefit of the wisdom elderly citizens have acquired throughout their lives. By sharing their wisdom with young people, senior citizens become a benefit to the community.  They need it and local seniors will enjoy feeling needed.

Volunteer
Find an organization to support and volunteer to help them. Doing so will not only make a senior citizen’s golden years meaningful, but it will also bring them happiness.

Keep using all faculties
Look for ways for seniors to continue using all of their faculties (physical, mental and spiritual) so they do not suffer from lack of use. Playing games, engaging in social activities, prayer, meditation and exercise are perfect for strengthening these faculties.

Maintain good health
Maintain your health by exercising regularly, and making adjustments to lifestyle and diet. Talk to your doctor about reducing medications to the least amount and strength possible.

Enjoy the arts
Do you enjoy the fine arts, such as music,  visual arts, performing arts etc. that New Jersey has to offer? This is an active rather than passive interaction like watching run-of-the-mill programs on television.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Elderly Senior Diet – 5 Quick Tips

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NJ Senior Health

If your elderly loved one is hoping to drop a few pounds, here are some things to keep in mind:

1. Exercise
Studies of the elderly indicate that current weight, rather than age, determined energy intake in men and women. The study suggests that changes in lifestyle, not age, resulted in the dietary changes seen in the healthy elderly survey. As you mature, your body will lose muscle mass, decreasing your metabolic rate, which in turn burns fewer calories at a slower rate. A great way to maintain control of your maturing body is to exercise regularly.

2. Eat More Fiber
Maintaining a regular cycle of all systems in our bodies is very important. Fiber helps maintain regularity, preventing constipation and gastrointestinal diseases like diverticulosis (pouches that cause spasm or cramping in the large intestines). You may also want to be extremely selective in your diet and not include gaseous foods.

3. Get More Calcium
Around 40 years old, our bones start to lose more minerals quicker than it can replace them. For women, menopause causes a drop in estrogen levels, estrogen helps bones maintain calcium. Menopause is responsible for a greater loss of calcium than in men. You should discuss with your physician a dietary supplement to ensure you are properly maintaining your body.

4. Drink Plenty of Water
Water is essential from birth throughout life. It is critical to health and is chronically overlooked. Second only to air in its steady and relentless necessity, H2O carries nutrients to cells; aids digestion by contributing to stomach secretions; flushes bodily wastes and reduces risk of kidney stones by diluting salts in the urine; ensures healthy function of moisture-rich organs (skin, eyes, mouth, nose); lubricates and cushions joints; regulates body temperature; and protects against heat exhaustion through perspiration. And the list goes on and on. You should consume the minimum eight glasses of water daily to maintain a youthful vigor and pep.

5. Avoid Foods With Too Much Sugar
Too much sugar causes a number of problems – it suppresses the immune system, weakens eyesight, contributes to obesity and diabetes, causes constipation, leads to all different types of cancers, and the list goes on and on about the effects of sugar intake. Young and old should never binge on sugar.

Eating well and exercising regularly can make you feel a lot better. It gives you more energy – and it can actually help slow down the aging process!

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Best Senior Exercise: Walking

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NJ Senior Health Tips

Walking is an excellent and easy way for the elderly to exercise.  Walking offers:

  • Improvement of cardiovascular function and possibly a reduction in the chances of having a heart attack
  • Potential weight loss or weight control
  • Reduction in blood pressure
  • An aid in the prevention and treatment of depression
  • A positive impact on the health of people with diabetes
  • Greater endurance and muscle strength
  • Building and maintenance of bones and muscles

Here are some tips to help you start walking:

  • Find a buddy with whom you can walk regularly. A friend can encourage you to walk on days when you aren’t motivated and can help you continue walking at a good pace.
  • Use a pedometer, which keeps track of the distance you’ve walked. This will help you keep track of your steps and can be an excellent motivator that can encourage you to gradually reach your goal.
  • Schedule regular walks in a PDA or calendar. This helps to ensure that you have a set time every day for walking.
  • If you have chronic medical problems such as heart disease or diabetes, check with you doctor to make sure a walking program is safe for you.
  • Start slowly if you need to – just get started, even if it means just walking around the block.  Somewhere between three and four miles an hour should be your goal, but if you have to work up to that gradually, it’s better to walk slowly than to do nothing.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Relaxation Techniques for the Elderly

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NJ Senior Health & Fitness

Relaxation techniques can reduce anyone’s stress level, including seniors.  Here are some good exercises for your elderly loved ones to consider:

Tense the muscles in the body, one by one, then relax them, one by one.

This technique takes the mind off of anxiety-provoking thoughts and images and enables one to feel somewhat in control of his or her body.

Slow, rhythmic breathing combined with images of beautiful, peaceful places

This refocusing onto positive and peaceful images,  helps diminish any pain and reduces anxiety.

Meditation, focusing on a word, image or concept

This technique takes the mind off of pain or anxiety and focuses on something calming, such as ocean sounds, the thought that “I will get better,” or an image of a child smiling.

Prayer

This appeal to a higher power relaxes and calms some people.

Biofeedback plus relaxation

Biofeedback uses electrical equipment to help one learn how to control the body’s heart rate, blood pressure and muscle tension. It is normally used in conjunction with other relaxation techniques and helps reduce pain and anxiety.

Hypnosis

In hypnosis, the goal is to achieve a state of relaxed concentration, during which the mind is more receptive to suggestions that block the awareness of pain, or to change the sensation of pain to something that is positive. The hypnotist should be a trained psychologist or psychiatrist.

Massage

A massage therapist kneads the body into a state of relaxation, which can reduce pain and anxiety, stress and exhaustion. Different people find various massage techniques helpful. Try different techniques to see which works most effectively.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Elderly Breathing Problems – 20 Tips to Help Your Senior Live Better

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NJ Senior Health

People with chronic bronchitis are at increased risk of developing infections, and those with other breathing problems (such as emphysema or COPD) are at risk of having infections further these problems. To prevent infections, encourage your senior to:

  • Wash both hands frequently.
  • Stay away from people who are ill.
  • Take a daily vitamin.
  • Eat lots of fruits and vegetables, which contain vitamins and will build up their immune system.
  • Try a zinc supplement, which may help reduce infections.

Reducing indoor air pollution can help strengthen your elderly loved one’s lung health.  Here are some things to consider:

  • Central air conditioning is essential in warmer months for older people.  Make sure the filter is changed often.
  • Check for mold which can irritate the lungs.
  • Use only vacuum cleaners with HEPA air filters that trap the dust.
  • Wash bed linens, pillows, and curtains in hot water to kill any dust mites.
  • Remove any pets from the home.
  • Do not paint the inside of the house or redo the floors with polyurethane coating, as paint and polyurethane can irritate lungs.
  • Always run a fan that vents to the outdoors for at least 20 minutes when cooking or showering, as this will help avoid moisture buildup which can lead to mold.
  • Aerosol sprays and scented products should be avoided as they can cause breathing problems.

Learn how to conserve your senior’s energy. Here are some things to consider:

  • Exercising can help tone your senior’s muscles.
  • Seniors should rest for an hour after each meal to give the body time to digest the food eaten before using energy on something else.
  • Your senior should keep often used items within reach of his or her chair, so that it isn’t necessary to move very much to get them. Silverware should go from the sink or dishwasher to the table rather than cabinets. Pots and pans should be placed back on the stove after washing
  • If your senior lives alone, find someone to prepare meals, shop and do chores for him or her.

Clothing can also play a role.  Here are some tips to consider:

  • Your senior should avoid anything tight in the chest or abdomen that could restrict breathing, such as belts, bras and girdles.
  • Heavy clothing, such as coats and sweaters, can be exhausting, as these items require extra energy to wear.
  • Trying on clothing can itself be tiring. Instead, encourage your senior to measure him or herself with a tape measure or be measured by someone. Knowing these measurements will enable your senior to buy clothes either on line (thereby saving the energy needed to shop) or in a store, without trying them on.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Preventing Type 2 Diabetes

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NJ Senior Health

Americans 60 and older have the highest rate of type 2 diabetes among all age groups.  However, before type 2 diabetes occurs, the body develops pre-diabetes, a condition in which blood glucose levels are higher than normal but not yet at the level for a diagnosis of type 2 diabetes.

With pre-diabetes, the pancreas is usually producing enough insulin, but the body cannot use that insulin effectively – a condition called insulin resistance. With this condition, blood sugar gradually increases, often slowly enough that you don’t notice any symptoms.

Common symptoms include feeling tired or ill, unusual thirst, frequent urination (especially at night), weight loss, blurred vision, frequent infections, and slow-healing wounds. These symptoms happen over time, so many people don’t see them as warning signs.  The American Diabetes Association says one-third of people who have diabetes don’t realize they have the disease.

A Harvard School of Public Health study found that nearly 5,000 people (with an average age of 73) who were less likely to develop diabetes  (a 90 percent lower risk, in fact) had several traits in common. They included the following:

  • were physically active
  • ate more fiber and polyunsaturated fats
  • ate fewer sugars, starches and trans fats
  • didn’t smoke
  • used alcohol moderately
  • maintained a healthy weight

Older adults with pre-diabetes can still prevent full blown diabetes and those that have diabetes can still improve the quality of their lives.  Here’s how:

  • Assuming your doctor says you are overweight, lose 5 to 7 percent of your body weight (which is approximately 10 to 14 pounds for a 200-pound adult)
  • Participate in physical activity for 30 minutes a day, 5 days a week. Brisk walking will cover this.
  • Eat a healthy diet, limiting calories and fat.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Best Senior Activities – Gardening Keeps You Young!

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New Jersey Senior Living

Gardening can do wonders for an elderly person.  The benefits are endless.

Gardening involves walking, bending, pulling and lifting, which is a great workout. When we work on a garden, we burn calories and increase flexibility, relieve stress and lower blood pressure. Fresh nutrition is also a benefit.

A garden can also bring happiness.  Knowing that they just weeded the garden or planted some flowers offers a feeling of accomplishment.

Here are some safety tips for those seniors who choose to garden:

  • Stop gardening when you’re sore, tired, hot or bored. You want to avoid hurting or injuring knees, back, arms or legs.
  • Take sensible precautions: Use sun block; wear long pants; use repellant to keep bugs at bay; wear gloves, sunglasses, and clothes that don’t constrict your movements.
  • Garden for short periods: one to two hours maximum, unless you are in shape.
  • Start the right way: Exercise or stretch gently first.
  • Avoid the hottest parts of the day: Work in the garden early in the morning or late in the day.
  • Make access easy: Seniors in wheelchairs or who can’t get up and down easily can still work in raised planting areas or pots. Smooth, wide pathways accommodate canes, wheelchairs and walkers.
  • Use the right tools: Tools with grips wrapped with rubber or plastic are easier on the hands, and many new ergonomic garden tools reduce strain and injury.
  • Stay hydrated: Be sure water is easily accessible for both drinking and watering.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ seniors, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have elder care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Diabetic Seniors Face Serious Health Problems

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Many seniors suffer from type 2 diabetes (which affects about 95% of those with diabetes) and battle to keep it under control.

Diabetes is characterized by hyperglycemia (excess blood sugar) and insulin resistance (which prevents glucose from entering the cells and, instead, builds it up in the blood).  A diabetic may not show any symptoms for many years.  As a result, many overlook the most common initial symptoms – increased thirst and frequent urination. This a result of excess glucose in the bloodstream sucking water from tissues, thus forcing the body to take in more liquid and, as a result, excrete more fluid.

What Can Be Done?

The single most effective treatment, and best prevention, is gradual and permanent weight loss.   This means eating less and exercising more.

One can start by cutting out desserts and avoiding second portions.  Increase the consumption of vegetables, fruits, and whole grains that are high in complex carbohydrates, and decrease the amount of red meat and sugars.  Avoid alcoholic beverages.

It is important to consult a physician about medications, since there can be serious side effects and contraindications.   In addition, seniors with diabetes need to:

  • Have regular blood tests.
  • Have their eyes checked regularly to keep track of diabetic retinopathy.
  • Monitor their weight and blood pressure.
  • Check the health of their feet for any signs of foot ulcers or infections
  • Monitor their levels of cholesterol and triglycerides.
  • Conduct regular urine tests to look for any kidney problems
  • Get vaccinated against influenza and pneumonia as a precaution against additional infection
  • Stop smoking
  • Manage stress

New Jersey’s Expert Home Care for Elders and Seniors has been educating diabetic seniors and helping them manage their illness since 1984. Please call us when you need help at 800-848-2336.

Posted by: Frank Esposito, President of Expert Home Care