exercise « The Professional Geriatric Care Manager’s Blog

Yoga – For the Young at Heart!

July 27, 2011 at 10:30 am | Posted in Joanne Jordan, Office Manager | Leave a comment
Tags: Aging, Education, exercise, Health, Life, Personal, Tips

When my dad turned eighty, he decided to take up yoga. This came as no surprise to me, coming from a man who took up pairs figure skating on roller skates in his sixties. This is not to say that he didn’t have his own share of aches and pains. He just chose not to let them slow him down much.

Dad was interested in trying yoga for its many health benefits including stress reduction, lower blood pressure and heart rate, increased flexibility, concentration and energy levels and improved posture. Some people think yoga is only for those people who can contort themselves into pretzel-like positions, but the truth is that yoga is beneficial for all ages and all levels of fitness.

I had mentioned to him that my yoga instructor, who teaches at a local college as well as the county senior citizens’ center, teaches an adaptive yoga class for seniors which is tailored to their physical abilities. Many of her students practice yoga from a comfortable seated position on a chair or in a wheelchair.

When I mentioned chair yoga to my dad, he was very interested, but decided he would save that for when he got old. No seniors class for him! He preferred to join me in my regular yoga class, where he was 40 years older than any of the other students. He did a very admirable job of following along. And yoga is such a personal experience; there is no need to worry about “keeping up” with everyone else. Its benefits are accessible to everyone!

Distinctive Care Geriatric Care Management serves Bergen, Passaic, Rockland and Orange County with nurses licensed in New Jersey and New York. We help families dealing with various issues related to their elderly loved ones and would be happy to discuss any concerns you may have related to long term care. Please contact us in our Ridgewood Office at 201-587-5283 to schedule a consultation.

The Great Experience of Swimming

July 21, 2011 at 10:30 am | Posted in Amy Shein, GCM | Leave a comment
Tags: exercise, Health, Life, Personal, Study, Tips

I know that we have probably have exhausted the topic of exercise for our elder population. But I was with my father this weekend, and he was sporting his tiny little Speedo, as he always has. He is a 79 year old male that was born and raised in The Bronx and then moved out to the suburbs of New Jersey. But he see himself as a European swimmer always training for his next swim competition. He loves to exercise and is religious about doing so at least 3 times per week and does even more when he is on vacation. So many of my current clients have expressed to me that they use to love to swim and it really was a great way to keep active. I feel now, many elderly people avoid the swimming pool because they are fearful that it is too stressful or dangerous for them.

The Centers for Disease Control (CDC) and Prevention reports that swimming is the second most popular sport activity in the United States. Swimming is an activity that can be safely enjoyed by people of all ages, including the elderly. Swimming, like jogging, is considered a moderate-intensity level activity that can benefit your heart and lungs. Begin at 5 minute intervals and then gradually increase the amount of time until you can do at least 10 minutes of swimming at a time. The National Institute of Aging states the goal should be to endure the activity for 30 minutes a day, at least 3 days per week.

Swimming can lead to improved health for people with heart disease and diabetes. The aerobic activity of swimming also decreases the risk of developing chronic diseases. The results of a study were noted in the “Journal of Nutrition, Health and Aging” from last year, examining the effects of swimming on eye-hand coordination and the balance in the elderly. The study examined seniors who had been swimming regularly for more than two years versus another group of seniors who exercised regularly in activities other than swimming. The study researchers concluded that regular swimming may contribute in improved eye-hand coordination as well as an improvement in an individual’s balance.

When you feel assisted living is right for you, look into the facility that has a pool on sight for years of enjoyment. Or check out the list of organizations I have provided below that have a pool on site that offer special prices for seniors to come join and swim or just go and participate in their senior program.

If you go to the Washington Township YJCC, make sure you look for my dad in his Speedo and say “Hello!”

Ridgewood YMCA

Washington Township YJCC

Clifton YMHA

Tenafly JCCOTP

American Woman Fitness

Many towns in Bergen County offer free swim club membership at their community pools. Call your town’s borough hall to find out if your town offers this to you.

Osteoporosis

June 10, 2011 at 10:30 am | Posted in Deborah Varisco, GCM | Leave a comment
Tags: Aging, Diet, exercise, Health, Life, Prevention, Tips, Vitamins

Osteoporosis, which means “porous bones,” is a disease that weakens bones over time and as a result puts one at risk for breaking a bone. A fall or even mild stresses, like bending over or coughing, can cause a fracture. Postmenopausal osteoporosis, the most common form, affects many women after menopause. Senile osteoporosis occurs after age 75 and is seen in both males and females. Finally, secondary osteoporosis may be seen at any age and affects both men and women equally. This form of osteoporosis is the result of chronic predisposing medical problems or disease, or prolonged use of medications, such as steroids.

Everyone has cells that remove old bone, and other cells that rebuild new bone. This process keeps your bones strong. When you have osteoporosis, the bone removing cells cause one to lose bone at a rate that is too fast and the result is thinner, weaker bones that can break more easily.

Osteoporosis risks can be reduced with lifestyle changes, which include diet, exercise, and medication. Medications include calcium, vitamin D and bisphosphonates, such as Fosamax and Boniva. A balanced diet should include adequate amounts of calcium and vitamin D, found in foods such as milk, yogurt, cheese, nuts and some green vegetables. Exercise is important in strengthening and toning muscles, and enhancing equilibrium to reduce the risk of falls and fractures.

The risk of falls associated with the elderly may lead to fractures of the wrist, hip and spine. Impaired eyesight due to glaucoma or macular degeneration; balance disorders, such as Parkinson’s disease; dementia; hypotension, a drop in blood pressure; and seizures all increase the risk of falls in the elderly. Insuring the elderly client’s living environment is safe may substantially reduce the risk of falls. This includes removal of obstacles, loose carpets, and clutter from their environment.

Osteoporosis has no specific symptoms. It is usually diagnosed using conventional radiography, a bone scan, and measuring the bone mineral density. Osteoporosis is diagnosed when the bone mineral density is less than or equal to 2.5. Making sure our clients, after a diagnosis of osteoporosis, are compliant with prescribed medications and engaging them in an exercise program that will strengthen and tone the client’s muscles, are some of the services we provide at Distinctive Care. Keeping our clients safe and free from fractures is one of our ultimate goals, as the consequences from a fall and fracture can cause considerable pain and decreased quality of life.

Tips to Prevent Falls

March 11, 2010 at 5:50 pm | Posted in Lori Habersaat, GCM | Leave a comment
Tags: exercise, Falls, Health, Prevention

The following information was taken from the December 2009 Harvard Men’s Health Watch-

To keep your feet and prevent falls, combine prudent behavior with exercises to promote strength, balance, and flexibility And consider these tips:

Review your medications with your doctors; avoid pills that may make you groggy, dizzy, or that drop your blood pressure when you stand up.
If you drink, do so responsibly.
Wear flat shoes with wide, thin soles. Don’t wear loose or untied shoes or slippers.
Beware of ice, snow, and uneven surfaces. Use a walking stick if you need help.
Check your vision.
Store things you need on low, easy to reach shelves. Never stand on a chair to reach overhead items.
Consider a vitamin D supplement. A 2004 study reported that this supplement reduces the risk of falling by 22%; 800 iu a day may be best. And remember that a good intake of calcium will act with vitamin D to help keep your bones strong, perhaps giving you a margin of safety if you fall.
Keep your house safe. Good lighting, especially at night, is crucial. Avoid clutter, exposed electrical wires and telephone cords, loose area rugs, and slippery floor wax. Place non-slip mats in tubs and showers, and consider installing grab bars in your bathroom. Be sure your stairs have sturdy handrails and non-slip treads.

Mall Walkers Talk on Benefits of Exercise for Dementia

March 7, 2009 at 8:00 am | Posted in Pat Linard, PR | Leave a comment
Tags: alzheimer's, bergen county, exercise, mall walkers, paramus park

Sophia Heftler, founder of Distinctive Care, will be speaking to the Mall Walkers at Paramus Park Mall in Paramus, NJ on Wednesday, March 25 at 8:00AM. The topic is Benefits of Exercise in Preventing and Slowing Dementia. Breakfast will be provided for this event. I have a feeling the mall walkers are already on their way to good health with their regular mall walking!