3 of the Best Exercises for Seniors

Passions Grow, Passions Bloom: Cultivating Wellness at Willow Valley Communities Among the most popular passions at Willow Valley Communities is gardening. And, Residents here have a wide variety of ways to indulge. Three generous gardens are situated across our sprawling 210-acre campus for Residents to use in a multitude of configurations of their choosing. Willow Valley Communities hardworking Grounds Team tills each garden in the spring and plows them in the fall, making them ready for Residents to dig right in. Whether Residents are experienced pros or novices, gardening is a wonderful way for them to get outside, enjoy nature and each other, and learn new things. Some Residents have been gardening for decades, while others have only started gardening after moving to Willow Valley Communities. In keeping with our Life Lived Forward philosophy, some Willow Valley Communities Residents take their love of gardening to deeper levels. For example, several Residents from across the country have achieved the distinction of Master Gardener. Master Gardeners are certified in their home state, and the program can take six months to a year to complete and includes a minimum of 40 hours of classroom training, a score of 80 percent on the final exam, and 50 hours of volunteer service. In another example, Residents Annabelle Simpson and Susan Kelly worked with the Penn State Extension of the Pennsylvania State University to have one of their gardens certified as an official Pennsylvania Pollinator-Friendly Garden. The stunning garden is well-known for attracting huge numbers of bees, butterflies, insects, and birds, helping our ecosystem to thrive. Residents are also able to partner their gardening skills with their desire to volunteer and give back to the Lancaster community. With the areas rich, fertile soil, and the extra special care and attention the plants receive, Residents often have an abundance of vegetables and donate them regularly. Throughout the growing season, the Solanco Neighborhood Ministries food bank receives a variety of beans, lettuce, kale, peas, carrots, eggplant, cucumbers, peppers, tomatoes, spinach, and much more from Willow Valley Communities Resident gardens. Additionally, every fall, a harvest of hundreds of pounds of sweet potatoes and butternut squash goes to the Lancaster County Food Hub, a community resource for free, nutritious food and gently used clothing. Some Residents maintain gardening plots every year just for this purpose.Annabelle Simpson and Susan Kelly Gardening time is couple time for Residents Mike and Susan Ziegler. Sue is an avid gardener, and Mike loves being outdoors supporting her gardening passion at Willow Valley Communities. They both love being together in nature, and Sue is amazed by how magical gardening can be. Its just a miracle when the seeds come up, she says. Resident Pat Mortensen challenges herself every year by growing something completely different. Once she enjoyed a robust harvest of King Tut Purple Peas, a very rare garden pea said to have been taken out of the tomb of King Tut! Resident and Master Gardener Angela Booker-White is originally from Virginia but has lived all over the country. Her interest in gardening grew as she read and learned more about it. In her plot at Spring Run, Angela grows all sorts of fruits, vegetables, and flowers and always tries something new. She has the most success with seeds she purchases from the dollar store! Angela has also learned how gardening can help during challenging times. She is grateful to her garden, as well as to her fellow Willow Valley Communities gardeners, for helping her during the difficult time of her husbands unexpected passing. Gardeners, and she doesnt know exactly who, would come and help by doing extra work around her plot. Residents just came in and helped, Angela says. Weeding, cutting, trimming, harvesting whatever work needed to be done. Thats the way Residents are here at Willow Valley Communities: very supportive. Resident Keith Yoder, who coordinates the Spring Run Garden, is not at all surprised by the variety of gardeners at Willow Valley Communities or by the reasons they enjoy the activity so much. He agrees that gardening is definitely a hobby that enhances well-being. Though hes known this himself for years, he refers to an article put out by CNBC that states how gardening can add years to your life. And life to your years, Keith adds. Gardening gets you into nature. Its good exercise for your body and your mind plus, you get to eat what you grow!

The Willow Valley Communities Day Spa is a destination for wellness and renewal. Its a critical component of the comprehensive Mind, Body, Spirit approach to wellness of Willow Valley Communities. The Day Spa offers many ways to soothe, calm, invigorate, or rejuvenate. A full range of professional services, all performed by our attentive and inviting staff, allows Residents to create their own regimen for personal well-being and beauty. These services include manicures and pedicures, skin care, facials, revitalizing peels, waxing, tanning, microdermabrasion, and body treatments with a wide range of different massage modalities, wraps, and scrubs. The Relaxation Room, with its beautiful waterfall and Himalayan Salt Wall, is a main feature of The Day Spa. It provides a peaceful and well-appointed environment in which to relax and offers a perfect and welcome respite between services. Himalayan salt rich in negative ions and essential nutrients and minerals offers numerous health benefits for our bodies, such as stress reduction, energy increases, and mood boosts at a biochemical level. Day Spa Manager Diamando Wallace says, Self-care is essential. Although manicures and pedicures are a well-deserved treat, they offer so much more to Residents sense of well-being. You can see the boost in a clients self-confidence as they walk out feeling refreshed.  Massages are one of the most popular services requested by Residents, and The Day Spa offers a wide menu of options, including hot stone and aromatherapy. Emily Ransing, Willow Valley Communities Day Spa Massage Therapist, says, Massage is meant to enhance your well-being physically and mentally. I frequently remind my clients that this is their time to focus on themselves to feel healthier. I do all I can to send each client home feeling better than when they arrived. A Willow Valley Communities Resident was asked about her massage as she was leaving The Day Spa one afternoon. She said, After a massage with Emily, your body is so relaxed that you can focus on the things that you often overlook the air is sweeter, the birds are more melodious, the day is brighter. You are better equipped to face the next days, whatever they may bring. As she walked out of the Cultural Center to her car, she added with a smile, Its also a way to take the tension out of your body although theres not much tension at Willow Valley Communities!

When headaches are chronic, it can be hard for you or your loved one to work, socialize, exercise, read, or engage in other meaningful activities without treatment. Constant or frequently recurring pain can make it harder to function over time, decreasing quality of life. Chronic headaches also may indicate an underlying medical condition that could be serious if left untreated.Recognizing warning signs and understanding potential causes of headaches can help seniors and their loved ones get a diagnosis and incorporate effective headache management strategies to relieve pain and live more comfortably.What Are Chronic Headaches?Chronic headaches occur 15 or more days per month and can stem from muscle tension, stress, fatigue, and other factors, leading to throbbing temples, a stiff neck, watery eyes, and eye strain.Types of Chronic HeadachesChronic headaches can occur for different reasons and may vary in intensity, duration, and symptoms. Understanding the type of headache you or your loved one is experiencing can help you find the right treatment and prevention strategies.Here are some common types of chronic headaches: Tension headaches: Stress and muscle tension in the neck and scalp trigger these headaches. Cluster headaches: Sudden-onset pain on one side of the head for short periods that then repeats several times daily. Medication-overuse headaches: Caused by taking headache-relief medication too often, which can change pain pathways in the brain. Caffeine-withdrawal headaches: If you drink beverages with caffeine on a regular basis, quitting suddenly can cause a headache Dehydration headaches: When you dont drink enough water, it can affect your blood pressure, blood flow, and pain receptors, causing headaches Sinus headache: A sinus infection or severe allergies can cause pain or pressure in the head. Chronic Headaches vs. MigrainesThough often conflated, chronic headaches and migraines are different conditions. The main difference is that a migraine is more severe with pulsing or throbbing pain on one side of the head that can last for hours or days. Migraines are typically triggered by hormones, weather changes, certain foods, sleep disturbances, and stress.While there are several types of migraines the most common are: Migraine without aura: Typical migraine pain, such as throbbing or pulsing on one side of the head, nausea, and sensitivity to lights, sounds, and odors. Migraine with aura: Typical migraine pain preceded by a migraine aura which can include neurological symptoms like dizziness, vision changes, numbness or tingling, tinnitus, or not being able to speak clearly. What Causes Chronic Headaches in Older Adults?Chronic headaches in older adults are usually caused by lifestyle factors, such as stress, poor sleep, too much caffeine, dehydration, poor posture, physical inactivity, and more. Family history of chronic headaches or migraines can also contribute.Additionally, seniors are more likely to develop chronic health conditions with age, which may lead to chronic headaches. For example: Unmanaged high blood pressure can trigger hypertension-related headaches. People with diabetes are more prone to migraines, and poorly managed blood sugar levels can cause headaches. Untreated sleep apnea makes it hard to sleep well, increasing the risk of headaches. Arthritis pain that alters posture can lead to tension headaches. Ignoring vision loss can lead to headaches from eye strain. Withdrawal symptoms of alcohol dependency can include severe headaches. When a Headache Signals Something More SeriousSerious conditions that can cause headache-related symptoms include stroke, hypertension, and traumatic brain injury (TBI).If youre wondering when to be concerned about headaches, consider these factors: Does the pain keep coming back? Are headaches paired with nausea, vomiting, or sensitivity to light or sound? Do you see visual disturbances, such as an aura, flashes of light, or blind spots? Are you experiencing dizziness or balance problems? Do you have a stiff neck, fever, nausea, and vomiting? Did symptoms start after a fall or a bump on the head? If headaches are associated with the following symptoms, seek emergency care: A sudden, intense headache The worst headache of your life Extreme dizziness or confusion Numbness or weakness in your extremities Head pain after a car accident, fall, or other head injury Slurred speech How to Manage & Prevent Chronic HeadachesIt isnt possible to prevent every headache, but you can work to reduce their frequency and severity. These strategies can help you or your loved one manage chronic headaches: Adopt healthy lifestyle habits, such as staying hydrated all day, eating nutritious foods, and getting enough sleep. Manage stress with mindfulness meditation or other relaxation techniques. Maintain a regular fitness routine that includes senior-friendly cardio and mobility exercises. Be sure to consult your doctor before beginning a new exercise program. When headache symptoms become too severe to handle alone, consider these options: Medications: Over the counter (OTC) or prescription pain relievers may help ease symptoms. Before taking any new medication, ask a healthcare provider or pharmacist about potential drug interactions and proper usage to reduce the risk of medication-overuse headaches. Physical Therapy: If tense muscles or poor posture are contributing to headaches, physical therapy can provide simple exercises, stretches, and posture training to alleviate pain. Geriatric Massage: Massages specific to senior needs can reduce stress, loosen tight muscles, and improve mobility to address pain. Frequently Asked Questions About Chronic HeadachesHow can I tell if a headache is serious?A headache is serious if it comes on quickly, causes extreme dizziness or confusion, leads to numbness or tingling in extremities, and/or occurs after a fall or injury to the head. If you or a loved one is experiencing any of these symptoms, seek immediate medical care.Whats the difference between a chronic headache and a migraine?A chronic headache is defined as mild to severe head pain occurring 15 or more days per month. Chronic headaches can be caused by muscle tension, stress, caffeine withdrawal, dehydration, sinus infections, and more.A migraine is more severe head pain that lasts anywhere from a few hours to a few days thats felt on one side of the head along with nausea and sensitivity to light, sound, and/or odor. Migraines are categorized by with aura or without aura and can be caused by hormonal changes, shifts in the weather, poor sleep, stress, and more.How can I support someone with frequent headaches or migraines?If your loved one experiences frequent headaches or migraines, there are many ways you can support them. You can encourage them to get plenty of sleep, maintain healthy eating habits, stay physically active, and focus on reducing stress. Additionally, you can recommend that they speak with their healthcare provider about headache or migraine treatments.When should in-home care be considered for headache management?If you or a senior loved one struggles with completing activities of daily living (ADLs) such as bathing, grooming, or eatingdue to severe or chronic headache symptoms, in-home care can be a helpful solution. Professional caregivers and nurses can assist with senior health goals and proper medication usage at home, while also providing emotional support and companionship.