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5 of the Best Exercises for Seniors
Exercise & Fitness

5 of the Best Exercises for Seniors

by Richard Bitner
written by Richard Bitner

Staying active in your older years isn’t always easy, but choosing the right activity can make all the difference. When you’re able to enjoy the time you spend keeping active, it’s much easier to keep up a regular fitness routine. It’s also important to find a low-stress, senior-friendly activity: one where your risk of strain or injury is lowered.

At Visiting Angels, our home care providers have been helping seniors for nearly twenty years. Below, we’ve collected five of the best exercises for seniors. All of these activities offer light or moderate exercise, a low risk of strain and injury, can be easily worked into seniors’ weekly routines, and are an enjoyable way to stay active during retirement. 5 of the Best Exercises for Seniors

Ping Pong

Among the elderly, ping pong is becoming an increasingly popular sport — and with good reason. Ping pong is fantastic exercise for seniors, offering a range of physical and mental benefits. Ping pong can increase strength, is a boon to hand-eye coordination, and has positive benefits on cognitive performance. In fact, some dementia care programs now include ping pong as an alternative form of therapy.

Swimming

Swimming is one of the best exercises for seniors, exercising all parts of the body with minimal risk of injury. Water ensures minimal stress on seniors’ joints and bodies, making swimming a great activity, even for those with knee or back issues. Of course, seniors should always be aware of pool safety. Take precautions to avoid slips around pool decks and make sure to never swim alone.

Golfing

Golf is a fantastic way for seniors to stay physically active. Golf’s leisurely and meditative pace makes it a great way to get in light exercise and relax. Even better, as an outdoor game that take’s place in green space, it’s a fantastic way for seniors to get fresh air and connect with nature. And as a communal game, it’s a great way for seniors to maintain and build relationships.

Gardening

Speaking of ways for seniors to connect with nature, no activity accomplishes the job quite like gardening. While some seniors think of maintaining their garden as a chore, for many others, the time outdoors is the perfect time for quiet contemplation and a refreshing way to disconnect from everyday stresses and worries. 5 of the Best Exercises for Seniors

Dancing

Dance classes for seniors are a great way for seniors to mingle with friends, perform light-to-moderate cardio, and learn new steps for the dance floor. Most dance classes follow a regular schedule, meaning seniors develop a regular routine for exercise. As with golf, dance classes are a superb social activity for seniors, offering a way to forge the kinds of relationships that have been tied to positive physical, mental, and emotional health outcomes. 5 of the Best Exercises for Seniors
Looking for help staying active? The home care providers from your local Visiting Angels can help you or a person you love live a more active and healthy lifestyle. Contact your local office for a no-cost care consultation today.

5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors

5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors

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How to Get Seniors to Spend More Time Out of the House
Exercise & Fitness

How to Get Seniors to Spend More Time Out of the House

by Richard Bitner
written by Richard Bitner

At Visiting Angels®, we know how important home is to elderly adults. After all, the very goal of senior home care is to help seniors extend their years spent in the comfort of home. But as recent research has found, spending too much time at home can significantly shorten the lifespan of seniors. How to Get Seniors to Spend More Time Out of the House
According to results published in the Journal of the American Geriatrics Society, seniors who rarely leave the house have higher rates of mortality than seniors who leave their homes regularly. Meanwhile, seniors who leave the house every day have the lower rates of mortality of all.
These results were true even when researchers adjust for a range of health conditions. This suggests that spending almost all of one’s time at home isn’t just a sign of poor health, but an active contributor to it. That leads to a simple conclusion: spending more time out of the house could increase the average lifespan of elderly adults.
So how can family, friends, and caregivers encourage seniors to spend more time out of the house? Here are a few strategies.

Out-of-the-House Activities for Seniors

  • Have a Cup of Coffee. One of the best ways to get older adults out of the house is to make a cup of coffee at a local café or a lunchtime visit to a favorite restaurant a part of their daily routine. This can be done with a group of friends, a family member, or a professional caregiver.
  • Run Errands Together. Many seniors stop running errands as they grow older, preferring to have family, friends, or caregivers do them on their behalf. An alternative is to do these errands together. That way, seniors have someone with them to lend a hand and take care of any difficult aspects to errands, but they still get to enjoy time out in the community.
  • Take a Short Walk. A short walk around the neighborhood or through a local park is a great way to not only get seniors out of the house, but also to get them active. Even a short, five to ten-minute walk offers cardiovascular health benefits for seniors, and it’s the perfect way to get fresh air in warm weather.
  • Sign Up for Weekly Activities. Local community centers, seniors’ centers, and religious institutions often host a range of weekly activities perfect for seniors. Card games, tai chi classes, and book clubs are just some examples of popular activities for elderly adults.
  • Take Advantage of Community Markets. Many communities have weekly farmers’ markets, many of which are senior-friendly spaces. These markets are a great way to spend time outside, while also picking up healthy fruits and vegetables for during the week. Depending on your loved one’s interests, you might also find success with flea markets or arts-and-crafts markets.
  • Get Fresh Air Close to Home. You don’t need to go far to get out of the house. Elderly adults — particularly those with mobility difficulties — can get daily fresh air by spending time on their porch or in their backyard. Consider adding a birdfeeder, buying outdoor plants, or changing the garden so that your loved one has a reason for spending time outside.

When encouraging seniors to spend time out of the house, there may be limitations or difficulties you need to plan around. Many seniors become housebound due to physical health concerns that make it difficult to leave the home, so family members and friends may need to find activities that are easier to access and enjoy.
Another common issue is who seniors perform these activities with. Socially isolated seniors may not have friends or family available to join them when they leave the home. If seniors don’t enjoy spending time outside alone, it can be difficult to motivate them to get out of the house. Hiring a senior home care service, like Visiting Angels, to accompany your loved one for out-of-the-home activities may be helpful if this is the case.
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How to Get Seniors to Spend More Time Out of the House

How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House

How to Get Seniors to Spend More Time Out of the House

How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House How to Get Seniors to Spend More Time Out of the House

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Easy ways to get moving this year
Exercise & Fitness

Easy ways to get moving this year

by Carol Marak
written by Carol Marak

New year resolutions can drive us nuts, especially the ones dealing with exercise. There’s nothing more irritating than setting goals around an activity that you’re not interested in doing. Easy ways to get moving this year
Believe me, you’re not the only person who dreads the annual January – start an exercise program as a New Year resolution. And dealing with the excuses not to follow through is exhausting.
If this rings true for you, I have happy news. You can have your cake and eat it too when it comes to being more physically active during the new year.
Because exercise has so many benefits, it’s important to follow through. I’ve researched and came up with the most innovative ways to get you moving. No two people will choose the same exercise, so find something on the list that looks interesting and fun to do, who knows, at the end of January, you may have developed a healthy habit.

  • Get out walking and enjoy the outdoors. Walk new trails or streets in your suburb, town, or farm country. How about walking through historic cemeteries, or the art district? Try “walking” to do errands instead of driving.
  • Window shop. Hit the mall and check out window displays. Bring your cell phone for a podcast or music that will make the time fly. I know malls encourage walkers by opening the doors early to beat the crowds. It’s the perfect time to check out winter sales.
  • Plant a vegetable or flower garden. Do you enjoy fresh garden vegetables? Does the thought of bright-colored tulips make you smile? Tend a garden of flowers or vegetables and get in shape by weeding, watering, and mulching.
  • Dance your way to fitness. (My favorite.) Does music make you gyrate? Get the basics with a video lesson, then two-step over to your local club to get started.
  • Live with good balance. Learn Tai Chi, my doctor says it’s great for building balance. Tai Chi, Taekwondo, yoga are Eastern practices which reduce stress and increase cognition. Try chair yoga, it’s easier to do.
  • Get outdoors with your grandkids and build a fort, go on a scavenger hunt, jump rope, or play other child games. Be sure to wear clothes that can get dirty.
  • Rent a bicycle and hit the local trails or country roads. Invite friends along. Don’t buy one until you decide whether it’s an activity you want to maintain.

These are a few exercise ideas to get you moving. Start one or two now, and stay active for the rest of your life. Here’s to better health!
Check with your doctor before you start a new health regime.
Sign up for my newsletter – send an email to Carol@Seniorcare.com and write “sign me up” in the subject line.
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Easy ways to get moving this year
Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year

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Combatting Loneliness in Seniors
Caregiving

Combatting Loneliness in Seniors

by Kathy Macaraeg
written by Kathy Macaraeg

While worrying about your parents’ social connections doesn’t seem like it should be at the top of your list of concerns, it actually is so much more important that we realize. Did you know that feelings of loneliness can negatively affect both physical and mental health? Additionally, isolation is linked to cognitive decline and puts seniors at a higher risk for elder abuse. Combatting Loneliness in Seniors

So, how do we combat loneliness? I know, you’re thinking, I already have so much on my plate; I don’t have time to also be the entertainment director for my parent. It doesn’t take much. Really, just having activities to look forward to and people to see on a regular basis can help combat loneliness. Unfortunately, as your parents’ age, they begin to lose friends due to people moving away to be close to family or death. Making new friends is hard for anyone, but for the elderly, it can be even more difficult.

I had a gentleman who was 97 years old tell me that his friends had all died and he was lonely, but he didn’t want to make new friends because they’ll only know him as an old man. His real friends knew the person he was when he was an active, strong professional. I’m sure we can all relate. I have a group of friends who have known me since I was in my 20s, when I was carefree and adventurous, and another group of friends I have met through my children who know me as the frazzled working mom. I feel like my friends from my 20s know the “real” me, even though I spend more time with the newer set of friends. Imagine trying to explain the person you were 50+ years ago! That’s a lot of history lost.

While it is hard to establish that history, it is never too late to develop connections. The level of engagement and types of activities really depends on your mom or dad’s personality. You can’t expect an introvert to suddenly jump into a comedy improve class or even start dining at the local senior center without already having a friend or two to join.

So, where can you find activities or places to go if you’re starting from scratch? Here are some great starting points:

Senior Centers:

Never underestimate the power of your local senior center! It is such a great, underutilized service provider. Many senior centers have a host of classes and activities from painting, to computer training, yoga, singing, movie and opera screenings and everything in between. In addition to the classes and activities, they provide low-cost lunches so your parents don’t have to dine alone and they get a healthy meal. And finally, there are a number of support groups from dealing with medical conditions such as diabetes, cancer or arthritis to bereavement groups. Some senior centers also have their own transportation service for locals so you won’t have to worry about getting your parent to and from the center. Can you tell I’m a huge fan of senior centers?

Community Activities:

I have had many clients who don’t want to go to the senior center because it is for “old people.” Once they’ve gone and have seen how active the community is, they tend to change their mind. If your parent is resistant to joining a senior center, most cities have programs through the Parks & Rec department that are affordable to join. Your parents can take a painting or pilates class, join a water aerobics group, or even take a writing class. Just check out your city’s website, as well as the local community colleges for a host of options. The cost of these activities is dependent on your city, however, there is usually a senior discount and your parents will get to know people of all age groups.

Local Library:

When I was a kid, the library was my favorite place. During the summer, we would go every week to check out new books and participate in the enrichment programs or watch a movie. Guess what? The library offers fun programs for adults too! If you haven’t been to the library in a while, go to your public library website and check out their calendar of events. Your parents may enjoy joining a book club – great for introverts since they are usually small groups and there is a topic to discuss, participating in a knitting group or even attending a lecture. There are so many great activities and reading is an excellent way to keep their mind active. If they are having problems with their vision, the library has an abundance of audio books, music and videos to check out, so there really is something for everyone. And best of all? It’s free!

Church and Volunteer Activities:

Hundreds of studies have shown the many benefits of volunteering – from improving mental and physical health to increasing social connections – all while helping others in the community. There are so many opportunities, that regardless of physical or cognitive challenges, anyone can find a way to help in their community. Whether your parents prefer reading to children at the library or working with animals at a shelter, stuffing envelopes at their favorite nonprofit or feeding the hungry in the community, they can find something that will allow them to feel like they have purpose and can still make an impact on society.

Of course, all of these options are not only available to seniors, but to anyone who is struggling with loneliness. Being a caregiver can be very isolating, so if you are feeling a bit lonely, maybe you may want to jump into an activity as well!

Have you given thought to your parents’ social involvement in the past? What types of activities do they do to stave off loneliness?
Combatting Loneliness in Seniors Combatting Loneliness in Seniors Combatting Loneliness in Seniors Combatting Loneliness in Seniors Combatting Loneliness in Seniors Combatting Loneliness in Seniors

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Getting a Senior Loved One Out of the Home
Caregiving

Getting a Senior Loved One Out of the Home

by Richard Bitner
written by Richard Bitner

Do you have an aging parent or grandparent who rarely leaves the house? If so, you may be worried about the emotional, mental, and physical toll that social isolation is taking on him or her. Social activity has a range of benefits for seniors, and seniors who isolate themselves often suffer from their lack of social interactions. Getting a Senior Loved One Out of the Home
According to data by the NIH, seniors who have social interactions more frequently are consistently healthier than more isolated seniors. Other studies have backed up these findings. Studies of highly social senior communities show that seniors who live in these communities are more mobile and more likely to practice healthy behaviors. Meanwhile, further studies have shown that social activity slows cognitive decline and lowers the risk of developing disabilities.
With so many benefits tied to social interactions for seniors, it is important to encourage social activity in the elderly. Looking for ways to get a senior loved one out of the home? Here are some suggestions and strategies you can try, with advice from Visiting Angels President and CEO Larry Meigs:

Going Out for Lunch

One way to get a senior loved one out of the house is a weekly lunch date. You could suggest organizing a regular lunch date between your loved one and their friends. If your loved one’s friends can’t make a weekly commitment, you can take the initiative of taking your loved one out for lunch yourself each week. Or you can organize taking turns with family members.
“While it might seem like a small thing, a weekly meal with friends or family at the local coffee shop can be enriching seniors — especially for those who rarely leave their homes,” says Meigs. “Being out of the house and around other people helps relieve feelings of isolation, and the weekly routine of a meal and a chat can become a valuable touchstone for isolated seniors.”

Senior Exercise Classes

Senior exercise classes are more than just a great way to get seniors out of the house, offering a range of physical, mental, and emotional health benefits. “Light exercise is key for seniors, and senior exercise classes are a great way to keep seniors active,” says Meigs.
Popular senior exercise programs include dance classes and water fitness. In addition to the exercise benefits offered, these classes are a fantastic place for seniors to meet other seniors. “These classes are an excellent social hub for the elderly because they’re specifically targeted at seniors,” says Meigs.

Game Nights & Events

“Many times, your local community center is your best ally in getting an elderly loved one socially active,” says Meigs. These centers often host game nights, like bingo games, which are a great way for an isolated senior to spend time among others. These centers also sometimes host special events that are put on for elderly community members, such as dances, dinners, and speaking series. Centers sometimes even schedule day trips or short group vacations for senior community members.

Bring Social Interactions Home

Often seniors who find themselves cut off socially aren’t isolated by choice. “Many of the seniors we care for at Visiting Angels are housebound as a result of disability or age related challenges,” says Meigs. “In cases where seniors can’t leave the home, social interactions need to be brought to them.”
If you help care for a housebound loved one, there are a number of ways that you can encourage social activity. Speak with other members of your family about visiting your loved one more frequently, or contact your loved one’s friends to have them come over once a week.
Alternatively, you may might consider care from a local home care agency. Home care services, such as those offered by Visiting Angels, offer a way to bring daily companionship into an elderly loved one’s life, along with support for activities of daily living. For a free in-home care consultation, contact your local Visiting Angels office.

Getting a Senior Loved One Out of the Home

Getting a Senior Loved One Out of the Home Getting a Senior Loved One Out of the Home Getting a Senior Loved One Out of the Home Getting a Senior Loved One Out of the Home

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