Exercise is important to healthy aging. Strong muscles improve balance and decrease the risk of falls. Strong muscles can also reduce aches and pains and increase an overall sense of well-being. Seniors don’t need to become competitive weight lifters but the stronger their muscles become the better their health will be. As we age, muscle mass decreases. Starting in our thirties and continuing into our eighties we lose up to 15% of our lean muscle mass. Maintaining muscle strength and mass helps to strengthen bones and restore balance, one of the most important factors in avoiding falls. It can help to reduce the common symptoms of some common aging problems including arthritis, diabetes, osteoporosis, obesity, back pain, and depression.The good news is that the body is responsive to strength training at any age. Here are four reasons why seniors need strong muscles: 1. Reduce the risk of falls: Each year, more than 1.6 million older U.S. adults go to emergency departments for fall-related injuries. They are a leading cause of injury and even death. Lifting weights just two or three times a week can increase strength by building lean muscle. Studies have shown that even this small amount of strength training can increase bone density, overall strength, and balance. The fewer falls your loved one experiences the healthier they will be. 2. Improve balance: Improving balance can decrease the risk of falls and increase mobility. Better balance means better walking and that makes exercise easier. Improved balance will also reduce the risk of accidents at home. When a senior has better balance they are more able to carry out the activities of daily living independently. 3. Fight osteoporosis: As we age, bone density decreases. That can lead to osteoporosis, a condition in which the bones become fragile, weak and are more prone to fractures. More than 40 million Americans have, or are at risk for, osteoporosis. It is more common in women than in men. However, exercise can increase bone strength and density. Weight-bearing activity is particularly useful in fighting osteoporosis because it causes the bones to work harder and strengthens the muscles around them. 4. Fight osteoarthritis: Osteoarthritis is a condition in which the cartilage between the joints breaks down with age. It causes stiffness, pain, and loss of movement in the joints. Strength training is effective in fighting osteoarthritis and improving the joints, especially when exercises improve range of motion, flexibility and endurance. Staying active and maintaining a healthy weight are two of the most effective ways to manage osteoarthritis. In addition to these specific benefits, exercise improves overall mood and cognitive function for seniors. Studies have shown that regular physical activity can slow memory decline and protect against dementia. The Balanced Care Method puts these findings into practice. It is a program developed by Home Care Assistance built on studies that demonstrate that only one-third of our longevity is based on genetics and two-thirds on lifestyle factors within our control. Home Care Assistance caregivers are trained in the Method, offering the first senior care solution with an emphasis on balance and longevity. By working with specific lifestyle behaviors, Home Care Assistance caregivers extend and enhance the lives of seniors, helping them live longer, happier, more balanced lives. We can help your senior remain active in order to fight age-related disease, maintain strong muscles and prevent what can be the devastating effect of falls.
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Recovering from a stroke is a lifelong process made up of tiny steps over the course of many months and years. It is not a process with a specific time frame or goals that can be accomplished according to a set schedule. In order to help your parent recover from a stroke at home you need information and support. Recovery is a long process and the more you know the easier it will be. Going home from the hospital or rehabilitation center may be the hardest thing your loved one will do after a stroke. When your parent comes home you will be able to determine the full extent of their limitations as they try to carry out activities of daily living. Entering familiar surroundings will bring memories of all the things he or she loves and wants to do; some of which may not be possible due to the impairments of the stroke. Your parent must also try to apply the skills learned in rehab to the home environment. These factors make returning home a time fraught with emotion and frustration. Encouragement is key at this time. Remind your parent that the first step is coming home and that together you can work toward resuming beloved activities. As a caregiver, you must prepare yourself for the road ahead as well. It can be difficult to adjust to the fact that your parent can no longer do some things for themselves. It can be disconcerting to watch him or her struggle to do simple things like walk, talk or get a glass of water. You may have to give up your free time and the ability to do things that you enjoy. It will help if you seek out support for yourself immediately through stroke support groups, and set up a personal support network of friends and family who can share some of the caregiving responsibilities. It is important to take stroke recovery one day at a time. Make sure that the home environment is safe and easy for your parent to navigate. Make sure that walkways outside the house are smooth and well lit. Make sure that indoor traffic patterns are wide, clear and non-slip. Grab bars beside the tub and toilet are essential and night lights are a must-have throughout the house. Information is power and you are going to need lots of it as you help your parent recover from a stroke at home. Start by scheduling a follow-up appointment for your parent with his or her primary care physician, they’ll be able to give you important information to about how to approach post-stroke and identify signs of stroke. Ask about support services available at the hospital and in your community. Talk to the doctor about whether your parent qualifies for visiting nurse services or other types of at-home clinical support. Then ask if you can speak to the social worker at the hospital in order to get a list of all the community support services that you might access. Inquire about specific types of programs in your area including Meals on Wheels that delivers hot meals to the home, adult day care with activities that can support your loved one’s recovery, and at-home care agencies that can provide highly trained caregivers with specific skills to help you care for a parent after a stroke. You will also want to check on local transportation services that can take wheelchair users and others on errands such as shopping or doctor’s visits.
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