7 Steps to Better Blood Pressure Control

Chronic pain is a significant challenge for many seniors, affecting up to 75% of those over 65. This persistent discomfort can lead to a sedentary lifestyle, which in turn may contribute to depression, mood swings, and decreased strength and mobility. As a result, daily activities and cherished hobbies can become difficult to enjoy.  However, research shows that exercise can be an effective self-management strategy for chronic pain. Studies indicate that seniors who engage in at least two hours of weekly exercise may experience up to 25% less joint and muscle pain compared to their inactive peers. This is particularly relevant for those with conditions like osteoporosis or arthritis.The Centers for Disease Control and Prevention (CDC) recommends that older adults aim for 150 minutes of moderate aerobic exercise each week, along with some strength training. This could involve several half-hour walks or a few morning jogs. Resistance training is also beneficial for improving strength, flexibility, and balance, which can help reduce the risk of falls and fractures.For seniors dealing with chronic lower back pain, joint osteoarthritis, or diabetes-related pain, these goals might seem daunting. However, any movement that transitions from sedentary to active can help manage pain. Staying still often worsens chronic pain symptoms, while increased physical activity can significantly reduce ongoing discomfort and help the body adapt to common pain triggers.Regular exercise offers numerous benefits for seniors, including:Maintaining functional joint movementIncreasing mobility and flexibilityImproving cardiovascular health and staminaPreventing the breakdown of bone and cartilage tissueIt's important to remember that physical activity doesn't have to mean intense workouts. For seniors, any form of body movement is beneficial. Here are some tips for staying active:Make exercise social: Invite a friend for a walk, join a community dance class, or incorporate movement into family visits.Keep it fun: Find enjoyable activities that incorporate strength, endurance, balance, and flexibility.Set short-term goals and track progress: This can boost motivation and consistency.Many senior living communities, like those operated by Priority Life Care, offer daily exercise classes and social events to keep residents active. These classes can be modified to accommodate various fitness levels, making them accessible to all. They also provide opportunities to find workout buddies for added motivation.By embracing regular physical activity, seniors can gain confidence in managing their pain and improve their overall well-being. The key is to remain as active as current abilities allow, gradually building strength and endurance over time. With persistence and the right approach, chronic pain doesn't have to be a barrier to an active, fulfilling lifestyle in the golden years.FITNESS AND SENIOR LIVING COMMUNITIESPriority Life Care Senior Living Communities offer daily exercise classes as well as social events that can keep you moving. Classes are easily modified to accommodate any level of fitness. Its a great way to keep active and find a fitness buddy to keep you motivated. If you are looking to do a specific type of exercise that is not offered, let the Life Enrichment Director know! We often find if one person is asking for something specific, there are other like-minded individuals who will also participate. Visit a Priority Life Care community today to see what is available for you.

As we age, our bodies and minds undergo significant changes, often leading to increased stress and worry. However, with the right strategies, seniors can effectively manage stress and maintain a high quality of life. This comprehensive guide explores the impact of stress on older adults and provides practical tips for stress reduction.The Impact of Stress on SeniorsStress is a natural part of life, but its effects can be more pronounced in older adults. As we age, our bodies become less equipped to handle stress, making us more vulnerable to its negative impacts. Stress can manifest in various ways, including:Physical symptoms:Muscle tensionIncreased risk of heart disease and diabetesCognitive declineHeadachesDigestive issuesEmotional symptoms:AnxietyDepressionIrritabilityManaging stress is crucial for seniors to maintain overall health and well-being. Let's explore some effective strategies for reducing stress in older adults.Five Effective Stress Reduction Techniques for SeniorsWrite Down Your WorriesWriting can be a powerful tool for managing stress. When we worry, we often get caught in a loop of negative thoughts or focus on worst-case scenarios. Putting these concerns on paper can help in several ways:It forces us to articulate our worries more concretely and objectively.Seeing our concerns in writing can sometimes reduce their emotional impact.The act of writing itself can be therapeutic, allowing for free expression without judgment.It can provide a new perspective on a situation or reveal underlying feelings.Remember, writing down worries is not about dwelling on negativity but rather acknowledging and working through concerns constructively.Practice MindfulnessMindfulness is the practice of being fully present and engaged in the current moment. This technique can be particularly beneficial for seniors dealing with stress:It shifts focus from worries about the past or future to the present moment.Mindfulness can help reduce anxiety and improve overall mental well-being.Regular practice can enhance cognitive function and emotional regulation.Seniors can start with simple mindfulness exercises, such as focused breathing or mindful walking, gradually incorporating these practices into daily routines.Engage in Physical ActivityExercise is one of the most effective stress-reduction techniques for people of all ages, including seniors:Physical activity releases endorphins, natural mood-boosters.Regular exercise improves heart health and promotes better sleep.Outdoor activities provide the added benefits of fresh air and nature exposure.Seniors should choose activities appropriate for their fitness levels, such as walking, swimming, or gentle yoga. It's always advisable to consult with a healthcare provider before starting a new exercise regimen.Foster Social ConnectionsSocial isolation can significantly contribute to stress and anxiety in older adults. Embracing community and social connections can help alleviate these issues:Join local senior groups or community centers.Volunteer for causes you care about.Participate in community activities or classes.Stay in touch with family and friends through regular calls or visits.Building and maintaining social connections provides emotional support and a sense of belonging, which are crucial for mental well-being.Maintain a Healthy DietDiet plays a vital role in stress management. A balanced, nutritious diet can help reduce stress and improve overall health:Incorporate plenty of fresh fruits and vegetables.Choose whole grains over refined carbohydrates.Include lean proteins in your meals.Stay hydrated by drinking adequate water throughout the day.Limit caffeine and alcohol intake, as these can exacerbate stress symptoms.A healthy diet not only helps manage stress but also supports overall physical and cognitive health in seniors.Additional Stress Management StrategiesRelaxation techniques: Deep breathing exercises, progressive muscle relaxation, or meditation can help calm the mind and body.Time management: Prioritize tasks and learn to say no to overly demanding commitments.Hobbies: Engage in activities you enjoy, such as reading, gardening, or crafting.Professional help: Don't hesitate to seek support from a mental health professional if stress becomes overwhelming.Stress management is crucial for seniors to maintain a high quality of life. By implementing these strategies - writing down worries, practicing mindfulness, engaging in physical activity, fostering social connections, and maintaining a healthy diet - older adults can effectively reduce stress and enhance their overall well-being. Remember, it's never too late to start prioritizing your mental and emotional health. If stress persists or significantly impacts daily life, don't hesitate to consult with healthcare professionals for personalized advice and support.

When it comes to movement and flexibility as we age, the old adage use it or lose it definitely applies. The more sedentary a person becomes, the harder it becomes to get up and move around. This can also become dangerous, since as we lose flexibility and mobility, injuries and falls become more likely. Exercise programs as we age are a must to stay healthy and safe. But what exercise program will be enjoyable and also appropriate for your age?It might surprise you to hear that martial arts are a great choice for seniors who want to stay active and mobile. Martial arts for seniors are the perfect tool to help you stay motivated to exercise and maintain a sense of independence. Elderly martial arts also offer an opportunity to socialize in a group class setting. The Four Best Martial Arts for SeniorsTai ChiWhen it comes to martial arts for older adults, Tai Chi is an excellent choice. Tai Chi has no contact, so it is gentle, safe, and comes with very minimal risk for injury. It focuses on balance, stability, flexibility, and muscle control all things seniors need to stay healthy and injury free. Tai chi can also help reduce knee and back pain, including the pain associated with arthritis. Brazilian Jiu JitsuBrazilian Jiu Jitsu adds some light contact to your martial arts practice. Designed for self-defense, Jiu Jitsu is a great martial arts practice for older people as it gives you a sense of empowerment and self-reliance. It comes with its own special vocabulary, which will boost mental acuity while also building physical strength. It is a great choice for those who want to try contact martial arts but not put too much strain on their joints. AikidoAikido is another safe choice when looking for martial arts for the elderly since it focuses mainly on standing movements with minimal sparring. Some studios will offer a specialized aikido class called no fall aikido for seniors. Like other martial arts for old people, it will help you build confidence and learn a form of self-defense. It also helps develop the ability to stay calm in stressful or unfamiliar situations. KarateThe Japanese art of Karate is often associated with young people, but it has many benefits for the elderly as well. It is safe and easily adaptable to various skill levels. There is no age limit on earning a black belt. Martial arts are great for seniors who want to stay active but feel bored by safer or mundane activities like walking or yoga (which are both great and useful, but not right for everyone). They help increase strength, confidence, and mental health. They offer a sense of community and accomplishment, both things' seniors need as they age to stave off potential depression and loneliness. They are also just fun!As always, chat with your doctor or primary care provider before jumping into any exercise program. They may be able to offer helpful tips or information you should share with your trainer to help you modify the exercise program to keep you safe and healthy. And never be afraid to tell your trainer you need help or adjustments it is what they are there for. They also want to keep you happy, safe and injury free. To learn more about our home care services, contact our caregiving team today at 1-800-GRISWOLD