For the many adult children, nieces, nephews and grandchildren who so often take on the role of caregiver for an elderly loved one, it can be challenging, especially without support. But even more difficult is striking a balance between the monotony of daily routine and keeping life exciting and stimulating. Let's face it: no matter how young or old you are, life is sweeter when special events replace tedious routine.
And if excitement isn't enough of a reason to keep each day as engaging as possible, new studies show that sitting around too much can be deadly. According to a recent AARP bulletin, scientists are increasingly warning that sitting for prolonged periods - even if you also exercise regularly - could be bad for your health. And it doesn't matter where the sitting takes place - at the office, at school, in the car or before a computer or TV - just the overall number of hours it occurs. The bulletin goes on to say that research is preliminary, but several studies suggest people who spend most of their days sitting are more likely to be fat, have a heart attack or even die. And even people who get a lot of exercise but are sitting for long periods of time may be better off spreading out their activity throughout the day.
So how do you and senior loved ones get there? Pinpoint things you enjoy, whether it's fishing, shopping, cleaning and organizing or bird watching, and brainstorm ways to keep active doing them. Even if you do a little activity at a time throughout the day, research shows that it is more beneficial than if you didn't at all.
A recent study, reported on by TechXav, indicated that spending time on the Internet can help slow the effects of dementia by boosting the brain activity of the elderly. Using brain scans, a team at the University of California, Los Angeles (UCLA) found that using the Internet stimulated the mind more strongly than reading, with effects that continued long after an Internet session had ended.
So what was going on here? For seniors who did not usually surf the Web, the use of the Internet was found to change brain activity patterns and enhance function. We all know that the Internet can be a helpful resource, but that there are mental benefits is such a compelling finding. So what else can the Internet and modern technology do for the aging population?
- Blogtastic goodness. Socializing is so important as we grow older. So much, in fact, that some studies have even indicated that there is a direct correlation between strong social ties and lifespan. Blogging and social media tools like Facebook are helping seniors to connect with others and express themselves from the comfort of their own home.
- "Visiting" loved ones (without the travel). Technology is making the world smaller by the day, making keeping in touch with family and friends who live far away simple. Tools like Skype and webcams are helping to bring people together from afar through video, while photo sharing sites like Facebook and Flickr have the same effect but with photos.
- Accessible fitness. Put down those dumbells, folks - with the advent of tools like Wii, technology has made personal fitness more accessible and, quite frankly, more fun and engaging.
- Virtual insanity... but in a good way. Talking walking frames, robopets and interactive coffee tables are some of the technologies that could keep older people living at home for longer. Some of these may seem strange now, but think about it: years ago, did you ever imagine seniors using video games for fitness and blogging on the Internet?
There are so many ways that technology is helping seniors to live healthy, social lives and remain independent longer. Are we missing something that you or someone you know is using? Share your stories!
Can you do something for me? Go to a park on a beautiful day, breathe in deeply and then breathe out slowly. Now look around; the leaves on the trees gently rustling in the wind, the sun's rays fighting through the clouds and the grass below you vibrant green and soft. You didn't have to run a mile, or move much for that matter, but the health benefits of being outside and getting fresh air are undeniable.
Whether you have a disability that keeps you bedridden, or you're a senior who doesn't get out of the house much, finding a way outdoors - even if it's your own backyard - can be a great change of scenery that enlivens your senses. As you can imagine, the benefits of exercising while outdoors can provide the same, if not better, results. Here are just some of the many ways just about anybody can get outside and get moving:
Outdoors
- Take walks
- Ride a bicycle
- Do push ups against a sturdy tree
- Take long, deliberate strides to the mailbox
- Walk up and down stairs
- Find a quiet place in the woods and do some deep breathing exercises
- Work in the garden
- Go to the park and meandor
- Sweep the porch
What other kinds of activities can you engage in to stay fit outside? Share them here!
Whether you're bedridden or you have a disability that makes it difficult to get around, staying in your home for health purposes doesn't necessarily mean that you're confined within the walls of your house. Skype, a software that "enables the world's conversations," provides a platform for millions of individuals and businesses to make free video and voice calls, send instant messages and share files with other Skype users.
The ways people are using Skype to keep in touch with the people who matter most are seemingly endless and we've come up with just a few of the many ways you can use Skype too!
- Log in for a daily conversation about current events with a friend - Skype allows you have have face-to-face interaction through your computer screens. Simply sit down with your favorite newspaper or magazine and get ready to chat!
- Tell your grandchild a bedtime story - Seniors can instruct their grandchildren to have an adult set up a laptop on their bed at night right before their bedtime so they can have a meaningful exchange with a long-distance grandparent.
- Play cards with family or friends who live far away - Grab a deck of cards, set up your computer and select your favorite game to play!
- Play "show and tell" with a grandchild in another state - Maybe they painted a masterpiece in art class or they purchased the toy of their dreams with their weekly allowance; whatever the case may be, Skype can allow grandparents to share in these special "show and tell" moments.
- Participate in important meetings or events by having a friend take a laptop - Can't make it to the town hall meeting? With the permission of the meeting leaders, have a friend set up a laptop so you can watch and participate as though you were present.
- Eat dinner or enjoy a cup of coffee with a friend - Prepare your favorite dish or pour yourself a cup of joe and nestle up by the computer to catch up with a friend on the other end.
- Have a fun sing-along with a friend or grandchild - Skype can make joining to sing an old favorite or teach a new tune easy and fun.
- Talk to a family member while viewing new family photos online together - Log on to Facebook, Flickr or another photo hosting Web site with a family member or friend to look thorugh virtual photo albums together.
- Lead a friend in a relaxing set of stretches and yoga poses at the end of a long day - The buddy system is a great way to stick to an exercise routine. Skype can allow you to lead a friend in a series of relaxing stretches and poses to keep you on track!
- Enjoy a messy finger painting session with a friend and share your artwork with each other afterward - Grab some paints and paper and log onto the computer, then Skype can allow you to collaborate as you create and share your works of art.
This is just the tip of the ice berg-there are so many fun and interesting ways to use this neat software. Now, all you need is a Skype account, an Internet connection and a Web cam, and you're all set! Can you think of other ways to use Skype? Have you tried Skype? Share your stories with us!
Ryan Malone, of Leaders In Elder Care, wrote a great article about functional fitness. And we're not talking exercises for the sake of fitness, but exercises that are geared toward helping seniors with everyday issues like arthritis pain, brain power and diabetes, to name just a few. Of course, functional fitness has some great health benefits too, but unless exercises are geared directly toward seniors, there can be significant risks involved.
Malone also included a helpful podcast by Suzanne Andrews, an occupational therapy practitioner and host of PBS TV's Functional Fitness. Andrews specializes in increasing peoples functional ability through medically engineered fitness techniques for the over 40 population. Be sure to check out the rest of this great article here.
Maybe you're a senior who doesn't leave the house very often or you have a disability that prevents you from getting out; or maybe you're a parent or babysitter who wants to keep energetic kids active on a rainy day. Whatever the case may be, you don't need to be outdoors to get a great workout. Here are just a few ways to get your body moving while you're indoors:
- Walk around the house as many times as possible.
- Throw and kick a large rubber ball.
- Do some jumping jacks and/or run in place.
- Sit down and stand up. Repeat several times.
- Find a spacious area on the floor and do a few push ups and sit ups.
- Walk up and down the stairs in repetitions.
- Do yoga and stretch and bend legs, arms and back.
- Lift light weights (such as soup cans or milk jugs).
- Hold on to the back of a chair and raise and lower each leg.
- Lift weights attached to legs.
What are some other ways to break a sweat while indoors? Share them here!
If you read the previous installment of our "Fitness Anywhere" series, or even if you didn't, you should know that, even for the elderly and people with disabilities, incorporating physical activity into your daily life doesn't need to be complicated. In fact, you can get your blood pumping just about anywhere and today, we're talking about "moving and shaking" in wheelchairs.
Staying as active as possible, even in a wheelchair, can improve circulation, boost your mood and help you to think more clearly. The benefits of exercise are immense! Here are some ideas to get you started:
- Kick legs. Flex ankles and arms.
- Breathe deeply and exhale completely several times, taking in as much air as possible each time.
- Stretch your arms straight out in front of your body, then stretch them out to the sides and back in front of you again.
- Wheel wheelchair around the house or outside.
- Stretch your arms out to your sides as far as they can go and move them in small circles; first clockwise, then counter-clockwise.
- Throw a ball.
- Get outside and shoot some baskets or go to the park.
- Lift weights (such as soup cans).
What other kinds of activities can you engage in to stay fit in a wheelchair? Share them here!
Technology has been both a blessing and curse. Technology gave us cell phones, but in doing so, technology also took away our ability to remember phone numbers. Technology gave us the Internet, but at the expense of good old fashioned face-to-face interaction. We can't find many things we don't like, however, about a new form of technology called Wii, which is changing peoples' perceptions of video games.
Wii, a console that relies on players making motions rather than pushing buttons on a controller, is an interactive gaming platform that allows for the full gamut of movement, making it a popular for people of all ages and abilities, from seniors, the disabled to children and teens alike. Here are 10 reasons why our caregivers love Wii:
- Just about anybody can play Wii, which makes it an inclusive recreational activity.
- Wii can be a great aerobic workout, which can add a great dynamic to home care.
- Wii simulates playing just about any sport you can think of, from bowling to tennis, giving even those who may have limited mobility can experience the excitement of competition.
- Wii can be a great group activity, promoting socialization and often hours of laughter.
- In addition to physical exertion, Wii can stimulate brain activity and focus.
- Much like regular sports, Wii can be a great stress reliever and provides an outlet for channeling negative energy into something positive.
- Wii is a great way to get exercise and burn off energy, especially on a rainy day when you can't go outside to play.
- Beyond sports, Wii offers so many different activities you can do, including yoga and games.
- Wii can be a great way to mix things up-almost all of us can relate when it comes to getting bored with an exercise routine; it can be easy to get off track if you don't enjoy what you're doing or if you're bored. Wii is a great way to add some pizzazz to your routine!
- Most importantly, Wii is fun for people of all ages-from the elderly to children, people enjoy exploring all of the fun activities that Wii has to offer.
What has been your experience with Wii and how has it helped your fitness routine? What are your favorite Wii activities and why?
Staying active can improve circulation, strengthen bones, muscles and joints, stimulate appetite and boost your mood, and is crucial, especially for seniors and the disabled. If you are bedridden, this can pose as a challenge, but not a barrier.
There are so many reasons to stay active and so many different activities that just about anybody can do to get moving, even if you're bedridden. Here are a few ideas to get you moving:
- Lift legs straight off the bed. Flex arms and ankles.
- Lift head off the pillow and turn from side to side.
- Pull up on a bar above head (pull bars are available at medical supply stores).
- Breathe deeply and exhale completely several times, taking in as much air as possible each time.
- Lay flat with your legs straight, tighten your abdominal muscles and slowly lift your legs up and down.
- Squeeze a ball or sponge.
- If you can, lay flat and clench your thigh muscles and keep them tightened for five to 10 seconds at a time.
- Repeat each exercise, gradually increasing the repetitions.
What other kinds of activities can you engage in to stay fit in bed? Share them here!