7 Ways Seniors Can Manage Chronic Stress and Cortisol

We all know that exercise is important for our bodies to stay healthy and happy, especially as we age. However, finding a good exercise routine that is gentle enough for seniors, but keeps your body healthy and moving, can be a real challenge. Below are six morning exercises for seniors that are easy to mix into your morning routine. Regular exercise and stretching can improve range of motion, stability, and all around mental health.Why Exercise For Older Adults is ImportantExercising helps to slow the progression of many diseases and can even slow the aging process. Studies have shown that older adults, those age 55+, who have been active for most of their lives actually have the similar aerobic fitness of people 30 years younger than them.For older adults who have not been able to stay active their whole life, its not too late to start.  Starting now will help not just in the long-term, but there are also plenty of short-term benefits to exercises for seniors.Exercise is essential in managing many long-term health conditions such as heart disease, diabetes, asthma, or back or joint pain. For example, exercise can help improve high blood pressure and can lower your risk of heart disease progression.Daily Exercises for SeniorsThis exercise routine is meant to be versatile and flexible. Do the exercises that feel the best for you and your unique needs. As you make the routine your own, be sure to start slowly and stop if there is any bad pain.Make sure you have a clear space with plenty of room to move your arms and legs. A chair, water bottle, and towel may also be helpful to have close to you.Also, always start with some nice stretches to get you going.Sit to StandThe sit-to-stand exercise is among one of the best exercises for seniors. It strengthens your lower body and can improve general mobility, and helps make standing up from a chair easier. Eventually, as your strength improves, the goal is to do the sit-to-stand exercise without using your hands.It is normal to feel mild stretching, pulling, tightness, or discomfort as you do this exercise, but you should stop right away if you feel pain.How to do the exercise: Sit on a sturdy chair. Your knees should be bent and your feet should be flat on the floor and shoulder-width apart. Place your hands lightly on each side of the seat. Keep your back and neck as straight as possible, with your chest slightly forward. Breathe in slowly. Lean forward and slightly shift your weight to the front of your feet. Breathe out as you slowly stand up. Try to use as little support from your hands as possible. Stand and pause for a full breath in and out. Breathe in as you sit down slowly. Tighten your core and abdominal muscles to control your lowering as much as possible. Breathe out slowly. Rest for 1 minute, then do another set of 5-8 repetitions. Repeat for a total of 3 sets if comfortable. Knee ExtensionsKnee extension exercises are used to strengthen thigh muscles. These are big muscles in our body and improving thigh muscle strength can improve mobility, reduce knee injury risk, and rehabilitate knee injuries.How to do the exercise: Sitting up tall with your shoulders back and down. Lifting one leg up, extending at the knee. Hold briefly at the top of the movement, squeezing the muscles at the front of the thigh before lowering your leg back down. Ensure the movement is slow and controlled. Alternate legs, ensuring full knee extension (leg completely straight). Rest for 1 minute, then do another set of 5-8 repetitions. Repeat for a total of 3 sets if comfortable. Core twistsCores twists are a fantastic exercise that not only improve the strength of your trunk muscles, including back and ad muscle, but they also help with twisting mobility.How to do the exercise: Grab a medicine ball (or similar object). Sit comfortably in the chair toward the edge of the seat for extra room. Keep the core (abs and lumbar) tight. Stick the chest out. Both hands should be in front of the body gripping the sides of the medicine ball, with elbows bent. Lift the ball a couple inches off the lap then rotate the upper body to the right, keeping the ball in front of the body. Rotate to the middle of the body then rotate to the left, finish by rotating back to the middle. Each rep is one full rotation. Rest for 1 minute, then do another set of 5-8 repetitions. Repeat for a total of 3 sets if comfortable. Seated Shoulder PressThis exercise will help to increase strength and mobility of the shoulders. Please be cautious with this exercise if you have any shoulder contraindications, and/or consult with your physician.How to do this exercise: Choose a pair of low weight dumbbells or do without weights. Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair. Keep your core tight. Start with both elbows spread to the sides of the body and align them under the shoulders. Stick the chest out. Face the body straight, palms forward, gripping the dumbbells. Extend the arms up, reaching above the head until theyre fully extended (or get to a range that feels most comfortable). Dont touch the hands together and keep both arms parallel to each other. Once the arms extension limit has been reached, slowly bring the hands down to the starting position, keeping the elbows spread. Dont tuck the elbows toward the middle of the body, extend them out till the top of the back feels a pinching sensation (not hurting) at the shoulder blades. Seated Knee LiftsKnee lifts exercise and strengthen the hip flexors, and quads. Each is an important muscle for sitting and standing.How to do the exercise: Sit on a sturdy chair, keeping the back straight and holding the sides for support if needed. Avoid leaning back. Slowly lift the right knee slowly towards your chest, then back to the beginning position with control. Repeat the motion using the left leg. Alternate the legs. Remember to keep your back straight and avoid leaning back to gain new heights. Seated Chest PressThe seated chest press will exercise your chest muscles, shoulders, and triceps.How to do the exercise:This exercise can be done with a resistance band, dumbells or with no weight all. Choose the option that best meets your fitness level. Place the resistance band/weights/or empty fists at a point on the chair where its directly behind the back just under where the shoulder blades would be. Ensure that the resistance band isnt able to move on the back of the chair; moving it during the exercise can result in injury or target the wrong muscle groups. Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair. Keep the core muscles tight. Stick your chest out. Keep both palms down, elbows bent and parallel to the shoulders. Both hands should be positioned just outside of shoulder width. Push the resistance band forward until the arms are fully extended in front of the body (dont touch hands together). Slowly reverse the movement back to starting position. Some General TipsRemember, starting a new exercise routine will take some practice and getting used to. Dont get discouraged if you cant do an exercise or can only do a few repetitions.Here are few things that are normal when starting a new exercise regimen. Its normal to: feel tired when starting an exercise routine. have muscle soreness that lasts a few days. As you get stronger, you may not feel muscle soreness. Here are some tips that can help make your new exercise journey easier: Use smooth, steady movements. Do not hold your breath during strength exercises. This can cause unsafe changes in your blood pressure. Breathe in slowly through your nose, and breathe out slowly through your mouth. Most importantly, Always consult with a physician before beginning any exercise program.Keeping Seniors in Their Homes, Its What We Do.At Senior LIFE, we focus on taking care of the whole person so that they can maintain their independence for as long as possible.  We offer various types of therapy for members. Depending on members individual care plans, they may receive any or all of the therapies we offer. Occupational Therapy Physical Therapy Speech/Language Therapy Recreational Therapy We are committed to keeping members independent as long as possible. There are no limits on rehabilitation or the amount of therapy services a member can receive.Our care offerings dont stop at therapies.  We also offer all the medical and supportive services our members need. These services can include physicians and specialists, nursing care, physical, occupational and speech therapies, personal and home care, medications, meals and nutritional counseling, eye, dental and foot care, durable medical equipment and other medically necessary services.The LIFE Program is a Medicare and Medicaid approved long-term care program that provides complete medical care and supportive services for persons 55 years and older so that they can remain living in their home. The LIFE Program is an alternative to nursing and personal care homes. https://seniorlifepa.com/aboutTo learn more about the LIFE Program, or to see if its the right fit for you and your loved ones, contact us today! https://seniorlifepa.com/contact

As we age, staying active and maintaining a healthy lifestyle becomes increasingly important. One way to do this is by walking more. In fact, research suggests that taking just 500 extra steps per day can have a significant impact on senior health.Health Benefits of WalkingWalking is a low-impact form of exercise that can have numerous health benefits, especially for older adults. It can help improve cardiovascular health, strengthen bones and muscles, and reduce the risk of chronic conditions like osteoporosis, diabetes, and heart disease. In addition, walking can improve balance and reduce the risk of falls.The Benefits of 500 Extra StepsTaking just 500 extra steps per day may not seem like much, but it can have a significant impact on senior health. Research suggests that taking an extra 500 steps per day can lead to a decrease in the risk of developing chronic conditions like heart disease and diabetes. In addition, it can lead to improved mental health, better sleep, and increased energy levels.A study conducted by the American Heart Association found that for people ages 70 and older who walked an additional 500 steps per day, or an additional quarter mile of walking, experienced a 14% lower risk of heart disease, stroke or heart failure. Also, compared to adults who took less than 2,000 steps per day, adults who took about 4,500 steps per day had a 77% lower observed risk of experiencing a cardiovascular event.Strategies for Walking MoreTaking an extra 500 steps per day may sound like a daunting task, but there are many strategies that can help seniors achieve this goal. Here are a few tips: Take multiple short walks throughout the day: This can help add up to 500 extra steps without requiring a lot of time commitment. Use a pedometer or fitness tracker: Tracking steps can help seniors stay motivated and monitor their progress. Find a walking partner: Walking with a friend or family member can make it more enjoyable and provide social interaction. Set achievable goals: Start small and gradually increase the number of steps taken each day. Choose scenic routes: Walking in a park or nature trail can make it more enjoyable and provide additional health benefits. In conclusion, taking 500 extra steps per day can have a significant impact on senior health, and its an achievable goal for most people. Walking can help improve cardiovascular health, reduce the risk of chronic conditions, and improve mental health and overall well-being. By incorporating walking into their daily routine, seniors can help maintain their independence and enjoy a higher quality of life.Senior LIFE can help you with your goalsAt Senior LIFE, our goals align with the goals of many seniors to stay in the comfort of their homes, and out of a nursing home. We work with seniors and their caregivers to help seniors maintain independence by providing medical and supportive services including physician and nursing services, medication management, in-home care, and so more more! For a full list of services, please visit us online at: Senior LIFE ServicesSenior LIFE (Living Independence for the Elderly) is state and federally funded Medicare and Medicaid Program that provides long-term care for seniors, 55 years of age or older, so that they can remain living at home and out of a nursing facility.Senior LIFE Services are provided at NO COST to those on Medicaid who live in the community.To speak with a Senior LIFE representative about the program, and to learn if you or a family member may be eligible, please contact us via our website or email us at info@SeniorLIFEPA.com  

As we enter the fall and winter season this year, things look a little different. Many seniors continue to isolate at home because of the Coronavirus pandemic and this can take a toll on their mental health.Its important for seniors to work with their families, caregivers and health professionals to develop a plan that allows them to safely take part in activities they love and maintain positive mental health through activity and connection.At any age, our health and wellbeing are enhanced by regularly participating in the things that bring us purpose, hope and joy. For seniors, taking part in these activities can be more difficult, older people who feel younger than their age show less brain aging, better memory and less depression. And studies show that staying engaged is important for a seniors mental and physical health. Medical professionals recognize that social determinants of health, especially those that affect mental, social, emotional and spiritual wellbeing, impact health outcomes and quality of life.There are always opportunities for meaningful moments and joyful days with a little planning, conversation and intentional action.Fall ActivitiesFall activities tend to focus on connecting with loved ones, enjoying the  turning season and spending time outside before the weather gets icy.This year, many people cant see their favorite sports teams play in person. But fall is a dream for seniors that enjoy football, baseball and hockey and there are ways to participate virtually. Seniors and their loved ones can watch together over a video call or have a socially distanced viewing party at home, as long as everyone adheres to recommended safety guidelines.Enjoying fall foliage is an activity in itself, and can be done sitting on the porch, going for a short walk or on a longer hike outside. Raking leaves can even be fun when done with loved ones.Eating is another activity that seems to be more fun in the fall family dinners for those isolating together, baking projects and Halloween fun are all opportunities for seniors to participate in activities they enjoy while maintaining their nutrition goals. Winter ActivitiesThe holidays are filled with opportunities to enjoy music, celebrations with family and community service.Holiday shopping is a fun activity usually done outside of the house. However, online shopping may be the best way for seniors to get their gifts without visiting the mall.Singing, dancing, playing instruments and listening to holiday carols are ways that seniors can enjoy music, no matter what the weather looks like outside. Streaming music services often have a wide selection, allowing seniors to pick their favorites to listen to through a phone, virtual assistant or computer.While there are ways that seniors can serve others year-round, volunteering can be even more meaningful around the holidays. Finding virtual volunteer opportunities is even easier this year writing letters, knitting blankets and finding old coats and sweaters to donate can all be done safely at home. Comfort Keepers can HelpAt Comfort Keepers, we create individual care plans for every client. These plans include wellness goals that consider physical, mental and emotional health. Our caregivers can help support physician-prescribed diet and exercise plans, provide medication reminders, provide transportation to appointments and help seniors engage in the activities they love the most. And, our caregivers can help senior stay connected with loved ones through video chats, phone calls and care updates. We believe that every senior should experience the best in life. If you have questions about Comfort Keepers uplifting in-home care services, please contact us today.