Pacific Grove, CA Seniors Need A Solid Exercise Routine

At Family inHome Caregiving we emphasize to our clients the importance of a healthy diet, the proper amount of social interaction—difficult during the pandemic—and the right amount of exercise.  Most seniors put walking into their routine but experts say they need to add strength training.  As you age, loss of muscle strength and power leads to declining activity, increased frailty and functional dependence, according to the American College of Sports Medicine.  Resistance training is an easy way to add strength training to a daily regimen.  The Centers for Disease Control and Prevention (CDC) recommends that seniors participate in activities at least two weeks that strengthen muscles along with a minimum of 150 minutes a week of moderate intensity activity such as brisk walking.  We enjoy taking our clients for a walk on Carmel Beach or downtown Pacific Grove, which is not very crowded with very few tourists in town.

Pebble Beach, CA Seniors Need A Solid Exercise Routine

At Family inHome Caregiving we emphasize to our clients the importance of a healthy diet, the proper amount of social interaction—difficult during the pandemic—and the right amount of exercise.  Most seniors put walking into their routine but experts say they need to add strength training.  As you age, loss of muscle strength and power leads to declining activity, increased frailty and functional dependence, according to the American College of Sports Medicine.  Resistance training is an easy way to add strength training to a daily regimen.  The Centers for Disease Control and Prevention (CDC) recommends that seniors participate in activities at least two weeks that strengthen muscles along with a minimum of 150 minutes a week of moderate intensity activity such as brisk walking.  We enjoy taking our clients for a walk on Carmel Beach, which is not very crowded with very few tourists in town.

 

Monterey, CA If Seniors Are Feeling Lazy, Try Giving Them Resistance Bands For Exercise

If you have a senior loved one who you are struggling to help with exercise, try resistance bands.  They are great to give them some exercise while watching TV or just sitting around.  You can find them on amazon.com and other web sites in the $10-$20 range.  An easy exercise is to put the resistance band under both of your feet and hold the handles at your sides with the palms facing up.  Then slowly curl your hands to your shoulders, keeping your elbows at your sides.  Then slowly lower to the starting position, repeating as many times as it feels comfortable. Although it may seem inadvisable to go to Carmel Beach or Ocean Avenue for some fresh air and exercise because of the coronavirus, at least take them for a walk around the neighborhood once in a while.  It’s good to get out of the house once in awhile!

Pebble Beach, CA Tips For Seniors With Balance Issues—Particularly If You Have Diabetes

An article in Diabetes Forecast (September/October 2020, page 40), had a top for seniors who have balance issues—brush your teeth on one leg.  You would be surprised how a series of very short, but powerful exercises throughout the day can help your balance, tight muscles, and soothe aches and pains.  The article says this is particularly important if you have type 2 Diabetes.  To get more information on diabetes, visit Community Hospital of the Monterey Peninsula, CHOMP’s, Diabetes and Nutrition website.  You will find useful information about support groups, classes and more.

https://www.chomp.org/locations/location-profile/diabetes-and-nutrition-therapy/#.X9F3p9hKjcs

Pacific Grove, CA Tip For Diabetics : Exercise Frequently

If your job requires you to do a lot of sitting, make sure you take frequent breaks especially if you are diabetic.  The ADA’s 2020 Standards of Medical Care in Diabetes recommends doing a light activity for every 30 minutes of uninterrupted sitting.  Sitting increases insulin resistance, and it also increases blood pressure and impedes blood flow.  I know that this is tough to do now that the entire state of California has been put on lockdown.  We can’t go to Point Lobos or the beach, but try taking a walk around the block!

Pacific Grove, CA Tips For Seniors With Balance Issues—Particularly If You Have Diabetes

An article in Diabetes Forecast (September/October 2020, page 40), had a top for seniors who have balance issues—brush your teeth on one leg.  You would be surprised how a series of very short, but powerful exercises throughout the day can help your balance, tight muscles, and soothe aches and pains.  The article says this is particularly important if you have type 2 Diabetes.  To get more information on diabetes, visit Community Hospital of the Monterey Peninsula, CHOMP’s, Diabetes and Nutrition website.  You will find useful information about support groups, classes and more.

https://www.chomp.org/locations/location-profile/diabetes-and-nutrition-therapy/#.X9F3p9hKjcs

Another useful resource is Community Health Innovations.  A full 45% of Monterey County residents have Diabetes or pre-Diabetes!

https://communityhealthinnovations.org/what-we-do/diabetes-prevention-management/

Carmel, CA If Seniors Are Feeling Lazy, Try Giving Them Resistance Bands For Exercise

If you have a senior loved one who you are struggling to find a Christmas present for, try resistance bands.  They are great to give them some exercise while watching TV or just sitting around.  You can find them on amazon.com and other web sites in the $10-$20 range.  An easy exercise is to put the resistance band under both of your feet and hold the handles at your sides with the palms facing up.  Then slowly curl your hands to your shoulders, keeping your elbows at your sides.  Then slowly lower to the starting position, repeating as many times as it feels comfortable. Although it may seem inadvisable to go to Carmel Beach or Ocean Avenue for some fresh air and exercise because of the coronavirus, at least take them for a walk around the neighborhood once in a while.  It’s good to get out of the house once in awhile!

Carmel, CA Alzheimer’s Disease Can Be Kept At Bay By Having An Active Lifestyle

At Family inHome Caregiving we believe it’s important for our senior clients to have a healthy diet, social interaction and the proper amount of exercise.  That can be a challenge with COVID-19, particularly social interaction.  Teach your loved ones how to use zoom or skype.  A telephone call now and again is fine, but it’s not enough.  Seniors need face-to-face interaction with their family.  The Wall Street Journal recently ran a story about this issue, and pointed to a study where researchers compared the cognitive performance of mice who lived alone in empty cages with those who lived in large houses equipped with colorful Lego blocks for mental stimulation, running wheels for exercise and other mice for social engagement.  When mice lived in rich environments, their brains underwent physical changes: More neurons were generated in the brain’s memory center, the hippocampus, and strong synaptic activity supported learning.  Even mice that had their genomes altered to develop the equivalent of Alzheimer’s disease experienced enhanced brain activity and performed better in maze tests that they had previously flunked.  Other studies in humans have showed similar results.

https://www.wsj.com/articles/can-an-active-lifestyle-help-ward-off-alzheimers-11614264941

 

Pacific Grove, CA If Seniors Are Feeling Lazy, Try Giving Them Resistance Bands For Exercise

If you have a senior loved one who you are struggling to find a Christmas present for, try resistance bands.  They are great to give them some exercise while watching TV or just sitting around.  You can find them on amazon.com and other web sites in the $10-$20 range.  An easy exercise is to put the resistance band under both of your feet and hold the handles at your sides with the palms facing up.  Then slowly curl your hands to your shoulders, keeping your elbows at your sides.  Then slowly lower to the starting position, repeating as many times as it feels comfortable. Although it may seem inadvisable to go to Lovers Point for some fresh air and exercise because of the coronavirus, at least take them for a walk around the neighborhood once in a while.  It’s good to get out of the house once in awhile!

Monterey, CA Join CHOMP’s Exercise Smart For Weight Management

Community Hospital of the Monterey Peninsula, CHOMP, has a number of helpful classes, with one focusing on how to exercise effectively which will be held on February 26 from 11:00 a.m. to noon.  The effect of exercise training on weight management and special considerations when exercising to manage weight will be covered. To register, go to www.chomp.org/classes.