WEIGHTLIFTING 101 FOR SENIORS

As we grow older, our bodies lose muscle mass from the development of a naturally occurring process. The more muscle mass that we lose, the more difficult it is to complete routine daily activities, much less achieve feats of uncanny strength. You can expect the hear and read of several miracle cures for restoring muscle mass, but one timeless method remains relevant for older adults living in a senior housing center in Rio Rancho, New Mexico.

We are talking about strength training that revolves around weightlifting. 

Weightlifting represents the most effective exercise for stimulating muscle growth. You can restore muscle mass by following a weightlifting regimen. Lifting weights also increases bone density, which is an important benefit for older adults who have to deal with medical conditions such as osteoporosis. Increasing bone density also is important to prevent fractures, which often impact older adults who lose too much bone density.

It is not just the body that benefits from lifting weights. Several studies have demonstrated that weightlifting increases the production of brain-derived neurotrophic factors (BDNF), which are brain proteins that support the growth and sustainability of the neurons located in the brain. The result of the neuron stimulation is enhanced cognitive health that is an important factor in starving off the symptoms of dementia.

Let’s take a look at a few tips for older adults to follow when weightlifting at the gym or home in the basement.

Warm Up

The first tip for weightlifting is the most important: You must warm up before completing the first repetition. Without warm-up exercises, you increase the risk of sustaining an injury because your muscles are not loose enough to support free weights. You should set aside 10 minutes for warm-up exercises such as squats, calisthenics, arm windmills, and shoulder rolls. Warming up also increases your heart rate to get you acclimated to a more strenuous weightlifting session.

Form and Technique Matter

Weightlifting is not about trying to exceed your limitations by lifting heavy weights. The goal is to follow the right form and technique to ensure safe and efficient movements. One of the most common reasons why people sustain injuries while weightlifting involves making movements that place too much stress on the body. Following the correct form and technique helps you use the right muscles for each weightlifting exercise.

Start Light

We already mentioned the importance of not overdoing it by trying to lift more than you can handle. This tip, which is to start lifting lighter weights, ties in directly to the previous tip to follow the proper form and technique. Unless you are an experienced athlete who participates in body-building competitions, you should lift lighter weights at least when you start in a weightlifting program. The number of repetitions matters more than how much the weights weigh on a barbell. Even the most experienced weightlifters go light during most of a weightlifting regimen.

Listen to Your Body

Your body is the first line of defense to prevent an injury from developing during a weightlifting session. At the first sign of discomfort, take a break from weightlifting or even call it a day and wait until your body responds positively to the downtime. As we grow older, our bodies take more time to recover from physically demanding activities such as weightlifting. If any pain that develops turns into a more serious health issue, consult with a physician to determine the best course of action.

Our assisted living facility in Rio Rancho offers a fitness center for residents. Learn more about what we have to offer for weightlifting equipment by scheduling a tour today.

4 MUST-HAVE SECURITY FEATURES AT AN ASSISTED LIVING FACILITY

Peace of mind.

If you ask a close family member who is considering a senior housing center in Rio Ranch, peace of mind both for the family member and a loved one often sits at the top of the criteria list. There comes a point in our lives when we need help navigating through each day, from cooking meals to running errands. An assisted living facility in Rio Rancho helps older adults make the difficult transition from independent living.

Making the difficult decision to move into an assisted living facility in Rio Rancho, New Mexico is just the first important decision to make. You also have to choose the right facility based on several important factors. One of the most crucial factors to consider concerns the type of safety features that protect older adults at senior housing centers in Rio Rancho.

At MorningStar of Rio Rancho, we believe there are four safety features your loved one should count on for the utmost protection.

Video Surveillance

Security camera systems set up at senior housing centers in Rio Rancho do much more than monitor residents and the productivity of caregivers. Video surveillance also plays a role in keeping track of what goes on outside an assisted living facility. Each assisted facility on your shortlist of candidates should place security cameras above every exit and entrance, as well as in hallways and elevators. One of the crucial objectives of installing video surveillance equipment is to detect any intruders who have entered the building after visiting hours. Video surveillance also helps detect theft and fraudulent worker’s compensation claims.

Property Access Control

Although advanced video surveillance equipment plays a critical role in enhancing the safety of our residents, implementing property access control measures bolsters the strength of any safety system. For example, all entrances to an assisted living facility in Rio Rancho should be electronically, not mechanically accessible. Credential technology such as PIN codes for staff members and electronic bands for residents help prevent unauthorized visitors from gaining access to your loved one’s new home. Limiting exit and entrance points makes it easier for staff members to monitor traffic

In-Room Monitoring

Not every safety issue at an assisted living facility in Rio Rancho, NM concerns preventing crimes from happening. Safety also is measured by how safe our residents are in their rooms. Many assisted living residents require some type of assistance throughout the day. Our caregivers ensure every resident receives the correct assistance at the right times. However, we have installed sensors to detect when residents struggle with something such as getting out of bed or going to the bathroom. Our in-room monitoring devices eliminate the fear that comes with struggling with a task.

Fire Safety Measures

The proper fire safety measures are important for any building, but they are especially crucial for the protection of the residents of senior housing centers in Rio Rancho. Fire lurks around every corner of an assisted living facility, from a kitchen appliance such as a toaster to combustible medical equipment like oxygen tanks. There should be plenty of fire detectors spaced close together to ensure full coverage. Fire sprinklers should cover every inch of every floor of an assisted living facility. Fire escapes should be numerous, as well as easy to access.

No other issue matters more than the safety of a loved one at MorningStar of Rio Rancho. Schedule a tour today to learn more about the advanced safety features set and implemented by our assisted living facility in Rio Rancho.

When It Comes to Mobility Aids, One-Size Does Not Fit All

Many older adults, especially those in assisted living communities, are no longer as steady on their feet as they used to be. This puts them in danger of a fall, and a walker, cane or even a wheelchair or scooter is probably advisable. However, before you start using a hand-me-down walker or buy any-old cane; experts warn that one size does not fit all. In the case of a walker, to be an effective and safe mobility aid, it is important to have an expert help you pick out the best type and size for your needs.

As AgingCare.com points out, “The wrong device can negatively affect a senior’s stability, cause posture-related problems and even result in pain. Mobility aids come in all shapes and sizes, so selecting the right equipment and achieving a proper fit usually requires a professional’s assistance and expertise.” To get started determining what your needs are, experts recommend seeing your healthcare provider to discuss any problems you are having with your activities of daily living (ADLs). If they recognize a need for a mobility aid, they may refer you to an occupational or physical therapist.

The following are a couple of basic guidelines to know before you get started. A cane can help provide balance and stability and is ideal for someone who needs to support no more than 25% of their body weight. It is most useful for those minimally impaired or with weakness in one leg. Walkers are available in a variety of models but regardless of the style a “correct height of a walker is measured from the floor to the wrist, and the elbows should be flexed in a range of 15 to 20 degrees.” Experts also say the walker must be large enough to provide front and side support for the user.

A motorized scooter may be the answer for someone who has lost the ability to walk any distance but still has an adequate amount of strength in their arms and upper body to stay upright as well as drive the scooter. Again, there are a variety of models including indoor and outdoor ones as well. Keep in mind though that most insurance companies and Medicare Part B typically only cover scooters for in-house use.

MorningStar of Happy Valley is a senior living community with 61 private assisted living suites in a variety of floor plans. In addition, our Reflections Neighborhood has 27 memory care suites devoted to the specialized care of those with Alzheimer’s disease or other forms of dementia. Our goal is to enhance quality of life for our residents, and we do this through a full range of care and hospitality services, amenities, and a component of wellness programs and activities. Please contact us or visit our website for more information.

MorningStar has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our unique mission: to honor, to value, to invest. Our passionate commitment to serving seniors has proudly earned us a reputation for satisfaction that is second to none. Contact us to learn more about the finest assisted living and memory care in Happy Valley, Oregon.

Source: agingcare.com/articles/expert-advice-how-to-choose-a-mobility-aid-190138.htm

Enjoy Built-in Companionship at MorningStar of Happy Valley

While we tend to think of assisted living communities as offering senior care services, amenities and wellness programs, there is one thing many people forget about. At MorningStar of Happy Valley, we call it built-in companionship. In other words, the easy camaraderie that grows based on the spirit of friendships and community between one resident to another as well as between residents and our dedicated team and the surrounding community.

Research continues to add to the growing evidence regarding the value of companionship and the benefit it offers to seniors. Studies are proving time and time again that socialization among older adults not only keeps the brain sharp, but it can even decrease the risk of developing dementia. Unfortunately in today’s society, too many older adults say they feel isolated, which also puts them at risk for depression.

Experts say along with helping to keep the elderly mentally sharp, socialization increases a person’s sense of belonging. Knowing someone is there you can count on during life’s ups and downs is important. In fact, older adults with a good social network appear to have higher self-esteem and feel more confident.

Friends help us realize the importance of prioritizing our personal health and make it more likely we continue to take care of ourselves. Another benefit of a strong social life is it gives our lives meaning and purpose, and keeps us more engaged and excited about life.

At MorningStar of Happy Valley, our goal is to promote physical, intellectual, spiritual and social wellbeing. We provide everything seniors need for quality of life and to age in place safely and comfortably. Along with luxury amenities and care services; our signature wellness programs and activities are designed to engage and encourage residents to live fully productive lives.

In addition, for those suffering from Alzheimer’s and other dementia-related diseases, we provide compassionate, all-inclusive memory care. Please contact us to schedule a tour for a firsthand look at outstanding senior living in Happy Valley, Oregon.

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest assisted living and memory care in Happy Valley, OR.

Life Enrichment Activities for Those With Alzheimer’s Disease

An article in the online publication, Medical News Today, suggests activities that can provide a person with Alzheimer’s disease a sense of normality and to help enrich their life. A study from 2020 reported meaningful activities are important for those with dementia as they can improve both psychological and physical health.

One suggestion of an indoor activity is to sit with the person and look through photo albums of family together. This is an effective way to engage the person and is typically enjoyable. Another relaxing activity can be listening to the person’s favorite music; or if they are more hands-on, do an arts and crafts project. Playing an instrument has much the same calming effect.

Researchers say studies show knitting and crocheting to be calming activities for those with Alzheimer’s. Not only does it help reduce anxiety and depression, but the person gets a sense of accomplishment. Moreover, done within a group setting, it can lessen feelings of loneliness and isolation. Routine things like daily chores can also be comforting and help the person feel like they are a contributing member of the family/group.

Experts say outdoor activities are important to a person’s overall health and well-being. One area of research for those having dementia includes therapeutic gardening. Data shows gardening can improve a person’s emotional and cognitive state, increase engagement and reduce anxiety.

Other healthy outdoor activities include walking in the park (getting back to nature is good for all of us) and feeding the birds. If the person uses a mobility aid such as a walker or cane, be sure to have them use it. The same goes for wearing good-fitting walking shoes.

The Alzheimer’s Association suggests keeping to a routine each day is helpful; as well as offering other promising ideas worth considering. In addition, they say to remember everyone is different, and if an activity does not seem to be to their liking, try something else. Most importantly activities should be those the person enjoys.

At MorningStar of Happy Valley, our Reflections Neighborhood provides compassionate, experienced memory care to those with Alzheimer’s or other dementia-related diseases. Our home is a safe, peaceful place where residents’ independence is encouraged with inviting common areas and clear wayfinding. In addition, purposeful activities keep residents engaged including physical exercise, music, dance, art, and aromatherapy designed to stimulate or calm as the situation requires. Please contact us or visit our website for more information about MorningStar’s senior living in Happy Valley, Oregon.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about the finest senior living in Happy Valley, Oregon.

The Role of Rehabilitation Services in Senior Health

Rehabilitation services play a crucial role in maintaining and enhancing the health and mobility of elderly individuals, particularly those residing in settings such as assisted living and senior living Scottsdale. These services are tailored to help seniors recover from injuries, manage chronic conditions, and improve their overall functional abilities, enabling them to lead more independent lives.

Physical Therapy

Physical therapy is a cornerstone of rehabilitation services in senior care facilities, including assisted living Fountain Hills. It involves exercises and therapies designed to restore mobility, reduce pain, and increase strength and balance. Physical therapists work closely with residents to create personalized treatment plans that address specific health issues, such as arthritis, stroke recovery, or hip replacement rehabilitation. The goal is to enhance mobility and enable seniors to perform daily activities more effectively and without pain.

Occupational Therapy

Occupational therapy focuses on improving the ability of seniors to perform daily tasks, which can be compromised by various health issues. Therapists in assisted living settings assess residents' needs and adapt their living spaces to increase safety and independence. This may involve introducing adaptive tools for dressing, cooking, or bathing, or modifying environments to reduce the risk of falls. Occupational therapy helps seniors maintain their independence for as long as possible.

Speech and Language Therapy

For seniors dealing with conditions that affect their speech, such as after a stroke or with Parkinson’s disease, speech and language therapy is vital. This form of therapy helps improve communication abilities and can also address problems with swallowing. In senior living Scottsdale communities, speech therapists work to develop exercises that help strengthen the muscles involved in speech and swallowing, improving residents' quality of life and ensuring their safety when eating and drinking.

Cardiac Rehabilitation

Cardiac rehabilitation is essential for seniors who have experienced heart-related events or surgeries. This type of therapy involves a combination of physical exercises and education on heart-healthy living, which includes nutritional counseling and stress management strategies. Programs are typically comprehensive, designed to improve cardiovascular health and prevent future heart issues.

Recreational Therapy

Beyond the more clinical approaches, recreational therapy plays a significant role in rehabilitation services by improving the mental and emotional well-being of seniors. Activities such as group exercises, games, arts and crafts, and social events are used to keep seniors engaged and socially active. These activities not only offer enjoyment but also contribute to a higher quality of life and can be particularly beneficial in communities like assisted living Fountain Hills.

In conclusion, rehabilitation services are integral to senior health, offering a range of therapies that help maintain and enhance physical, cognitive, and emotional well-being. Facilities like assisted living and senior living Scottsdale are equipped with skilled professionals who are dedicated to helping seniors regain and retain their independence through tailored rehabilitation services. These programs ensure that seniors can enjoy a fuller, more active life in their later years.

Activities and Programs That Enhance Life in Assisted Living

Assisted living communities, including those in locations such as assisted living Fountain Hills and senior living Scottsdale, offer a variety of activities and programs designed to enhance the quality of life for their residents. These activities are not just about filling time; they are structured to provide meaningful engagement, support wellness, and foster community among residents.

Social Interaction Activities

One of the core components of assisted living programs is activities that promote social interaction. Regularly scheduled social events like group dinners, movie nights, and holiday parties encourage residents to build relationships and enjoy a communal atmosphere. Social interaction is vital for maintaining mental health and emotional well-being, helping residents to feel connected and part of a community.

Fitness and Wellness Programs

Maintaining physical health is crucial for seniors, and assisted living communities like those in Fountain Hills and Scottsdale offer tailored fitness programs to meet their residents' needs. These might include yoga classes, walking clubs, and gentle stretching sessions, all designed to keep residents physically active while accommodating any mobility limitations. Regular fitness activities help improve strength, balance, and cardiovascular health, which are essential for seniors' overall health.

Educational and Creative Workshops

Many assisted living facilities offer educational programs and creative workshops to keep the minds of their residents sharp. These could include painting classes, pottery workshops, book clubs, and guest lectures on various topics of interest. Such activities are not only enjoyable but also stimulate cognitive function and encourage lifelong learning.

Therapeutic Activities

Activities specifically designed to be therapeutic can also be found in these communities. For example, music therapy and art therapy sessions provide emotional and cognitive benefits, helping to manage stress, enhance memory, and promote better mental health. These therapies are particularly beneficial in communities that include memory care services.

Outdoor and Nature-Related Activities

For many seniors, connecting with nature is a source of great joy and relaxation. Assisted living communities often organize gardening clubs or have their own community gardens where residents can grow flowers and vegetables. Regular outings to local parks or nature reserves are also common, allowing residents to enjoy fresh air and natural settings.

Technology Integration

As technology becomes more ingrained in everyday life, assisted living communities are incorporating it into their activity programs. This can include using tablets for brain games, providing virtual reality experiences that allow travel from the comfort of one’s room, and using video calls to keep in touch with family and friends. These technological tools help bridge the gap between traditional activities and the digital world, offering residents new ways to explore and engage.

Life in assisted living, such as in assisted living Fountain Hills or senior living Scottsdale, is enriched by a diverse range of activities and programs. These initiatives ensure that residents enjoy a balanced lifestyle that supports their social, physical, and mental health. By participating in these activities, seniors can find new hobbies, continue lifelong passions, and maintain an active and fulfilling life in their community.

Seasonal Affective Disorder in Seniors: Symptoms and Treatments

Seasonal Affective Disorder (SAD) is a type of depression that occurs at the same time each year, typically during fall and winter. For seniors residing in assisted living facilities like assisted living Fountain Hills and senior living Scottsdale, recognizing the symptoms and seeking appropriate treatments is crucial for maintaining mental health and overall well-being.

Understanding Seasonal Affective Disorder

SAD is more than just the winter blues; it is a clinical condition that affects emotions, energy levels, appetite, and sleep. Among seniors, the lack of natural sunlight during shorter days can exacerbate feelings of depression and isolation. Facilities such as assisted living Fountain Hills are equipped to support residents experiencing SAD by enhancing indoor lighting and providing spaces that encourage social interaction.

Symptoms of Seasonal Affective Disorder in Seniors

Symptoms of SAD can be subtle at first but tend to increase in severity as the season progresses. They include:

- Persistent low mood

- Loss of interest in previously enjoyed activities

- Social withdrawal

- Increased sleep and daytime sleepiness

- Overeating, particularly with a craving for carbohydrates

- Weight gain

- Feelings of hopelessness or worthlessness


Treatments and Support Strategies

Effective management of SAD involves a combination of therapies and support systems, which can be facilitated in settings like senior living Scottsdale and assisted living Fountain Hills.

Light Therapy

One of the most effective treatments for SAD is light therapy, which involves exposure to bright light that mimics natural sunlight. Light boxes are commonly used in assisted living facilities to help alleviate symptoms by resetting the internal body clock, enhancing mood, and improving sleep patterns.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that helps individuals manage their problems by changing the way they think and behave. CBT can be particularly beneficial for seniors suffering from SAD, focusing on identifying negative thought patterns and replacing them with more positive ones.

Medication

In some cases, antidepressant medications may be prescribed to help alleviate the symptoms of SAD. It’s important for healthcare providers within assisted living communities to monitor these medications carefully, considering the overall health and existing medical conditions of the senior residents.

Social Activities

Encouraging participation in social activities can help seniors combat the isolation that often accompanies SAD. Assisted living communities like those in Fountain Hills and Scottsdale provide various social events and activities that engage residents, fostering a sense of community and belonging.

Vitamin D Supplementation

Due to reduced sunlight in winter months, supplementing with vitamin D can help improve mood and energy levels. Many senior living facilities incorporate dietary supplements as part of the health management plan for residents prone to SAD.

Educational Sessions

Educating seniors and their caregivers about the symptoms and treatments of SAD can empower them to take proactive steps at the first signs of seasonal depression. These educational sessions can be part of routine wellness programs offered in assisted living communities.

By recognizing the symptoms and implementing effective treatment strategies, assisted living facilities can play a pivotal role in helping seniors manage Seasonal Affective Disorder, enhancing their quality of life during the challenging winter months.