Staying physically active is crucial for people of all ages. As we grow older it becomes even more essential. Being active in a routine exercise program can have many benefits including flexibility, emotional well-being, and heart, bone, and joint health.  As we age it may become more difficult to find physical activities that are enjoyable and appropriate for our physical limitations. Especially those with limited mobility or chronic conditions. Here are a few exercise ideas for seniors that may be of interest and accessible for everyone to stay active and healthy at any age.  WalkingWalking doesnt require expensive equipment or fancy clothes.  It can be done anywhere, anytime.   You can walk at the local senior center with friends, in the neighborhood with your family or on your own around a park. Starting slow and knowing your limits is key.  Building distance and intensity can increase in time or just remain the same. It is your exercise program, your choice.  Balance and Exercise ClassBalance and Exercise classes have been known to show to improvement in balance, flexibility, and even mental health. Joining a low-impact exercise class is a great way to be surrounded by those also interested in improvement and in a safe, supervised environment.   You can join these classes in a group setting at the local Senior Center, on video from the library or online in the comfort of your own home.  Most of these classes take into consideration all levels of functional abilities. SwimmingSwimming is another low-impact exercise that is easy on the joints and muscles. Many recreation and senior centers offer water exercise classes for movement such as aerobics specifically designed for seniors.Dancing and Movement ClassDancing may seem like something difficult if you have limitations or chronic illness but there are specially designed classes to consider all individual needs.  Dancing is a great way to move and have fun at the same time. It can be ballroom, line dancing, or just movement to your favorite music, it all can improve balance, coordination, and flexibility. Many community centers and senior centers offer dance classes specifically tailored for seniors. It is never too late for anyone of any age to start moving.Starting out slow and small can build to make a great impact.   Before you get started it is always best to consult with your physician first.  They will let you know areas of limitations and signs to watch for specific to you and your medical conditions.  For more information about the exercise programs and activities hosted at Grace Pointe Senior Care Community contact us today.    

Flu Fighter Chicken Noodle SoupWhether its the flu, allergies, or that lovely spring cold, flu fighter chicken noodle soup is the perfect comfort food when you are feeling sick! Loaded with tender chicken, vitamin packed veggies, egg noodles, a burst of lemon, a punch of dill, and just the right amount of spice, this soup is one flavorful hug is a bowl to wrap you right up and get you feeling a little bit better.If you love a good chicken noodle soup loaded with all the classic ingredients but appreciate a new and creative twist, this soup is for you. As opposed to the classic way of poaching your chicken in the broth, this recipe calls for roasting the chicken in a blend of olive oil, spices, and herbs and shredded right before tossing into the hot pot of garlicky goodness. The roastingit makes all the difference!Besides the chicken tip, another great tip for this soup is in the broth. It can take a long time to achieve the perfect broth but using a combination of store-bought chicken broth and water really turns out great. Water and chicken stock may not sound like the worlds dreamiest broth but that is where the veggies, citrus and herbs enter the story and shine through. Now you may be thinkingdill in a chicken noodle soup seems a bit oddbut chicken, lemon and dill are a match made in heaven.IngredientsFor the Chicken1 pound of boneless skinless chicken breast2 tablespoons olive oil1 teaspoon garlic powder1 teaspoon ground cumin teaspoon chili powder teaspoon cayenne pepper teaspoon dried oregano teaspoon salt teaspoon ground black pepperFor the Soup3 tablespoons olive oil3 large carrots, peeled and diced3 stalks celery, diced1 large onion, finely diced8 cloves garlic, mincedBig pinch of salt32 ounces of chicken stock4 cups water1 Bay leaf2 cups of noodles, I like egg noodles in a chicken noodle soup, but use what you likeJuice of 1 lemon, plus more for serving cup fresh dill, choppedInstructionsPreheat oven to 375. Place chicken in a baking dish, drizzle with olive oil and spices and bake for 30 minutes, or until chicken is cooked. Once cooked, pull into small chunks using two forks.While the chicken is roasting, prepare the soup.Heat oil in a large bottomed soup pot over medium heat. Add carrots, celery and onion and cook, stirring occasionally, 8-9 minutes. Add garlic and salt and cook for a minute. Add bay leaf, water and chicken stock and increase to high heat. Bring to a boil and reduce to medium-low and stir in the noodles and simmer for 10-15 minutes, or until the veggies are soft and the noodles are al dente. Stir in cooked chicken, dill, and lemon juice. Taste to adjust seasonings and then serve. Recipe credit https://bakerbynature.com/flu-fighter-chicken-noodle-soup/If you have got a cold or allergies have you feeling yucky, or you are trying to kick the end of the flu, you need to try this recipe. Its packed with healthy ingredients and it is absolutely delicious. This soup recipe is so flavorful, bold and healthy, and its hard to not want to eat it every day once youve tried it. It is a great way to get your daily dose of protein and veggies and it comes packaged up in one steamy, cozy bowl.If you or a loved one living alone are in need of personal care, consider Assisting Hands Home Care. They provide professional and compassionate caregivers who can help with meal preparation, groceries, shopping, and a full list of other services of in-home care. Find our list of locations by visiting https://assistinghands.com/location-list/Written By: Lauren Foster 

Seated? Please stand (dont use your hands) to give tributeto the one exercise that fitness gurus say stands out among the rest for healthy aging. Now be seated again. Consider that your first repYes, a great workout challenges all of the major muscle groups in your upper and lower body. But if you have time for only one exercise, youll get the most bang for your buck by doing squats the classic move in which you slowly lower your bottom to seated level, then stand back up.The squat is the most important exercise for seniors, says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. When you have to go to the washroom, thats a squat. When you get in the car, thats a squat. Every time you sit down or stand up, thats a squat. If you dont do them well, it affects the way you live.  Squats strengthen all of the muscle groups in your legs, including your calves, quadriceps, hamstrings and glutes, as well as muscles in your lower back and core. Those muscles provide the foundation for most activities of daily living.Squats are the antidote to soft couch-cushion syndrome those challenging moments when we struggle to get up from that deep, old sofa. They can also help protect your joints, improve your balance and prevent falls, says Denise Austin, for 40 years one of Americas best-known fitness experts and authors. Squats are one of the best overall exercises, she says. They strengthen the major muscles of the lower body we need to keep strong and also protect two joints we need help with on a regular basis our knees and our hips. Some research even shows a link between strong leg muscles and longevity. In one study, people ages 70 to 79 with stronger quadriceps (the muscles along the front of the thigh) had a lower chance of dying over six years compared with those who had weaker quadricepsHere's how to get started:1. Get in positionIf youre new to squats, choose a spot where you can hold on to the kitchen counter, a table or another steady surface. Holding on for stability makes it easier to focus on your form without worrying about your balance, Austin says.Set your feet about shoulder-width apart or a little wider. (If you have hip issues, its OK to have your legs a little farther apart.) Toes should face slightly outward.2. Lower into a squatKeeping your back straight, chest up and heels planted, push your hips back like you are sitting in a chair. Try to keep your weight evenly distributed on both feet as you do the exercise, with your weight mostly on your heels, not your toes, says Lori Michiel, founder of Lori Michiel Fitness, which specializes in senior fitness in the home.  Make sure your knees do not extend forward over your toes, because that can hurt your knees.If you have knee or hip issues, you dont need to do a deep bend. The coming-up part of the exercise is what really builds strength, Austin says.3. RepeatAim for two sets of eight to 10, at a tempo of two seconds down, two seconds up. Inhale on the way down and exhale on the way up. As your body tires at the end of the set, make sure youre not hunching over or letting your knees cave in. 4. Get your arms in playAs you start to build strength, you can try doing your squats without holding on to anything. For balance, let your arms rise parallel in front of you on the downward part of the squat, then drop them to your sides when you stand up, Austin suggests. You can see Austin demonstrating how to do a mini-squat in the video below.Another option is to cross your arms across your chest. That can help keep you upright if you tend to hunch over, Daw says.5. For a greater challenge, add resistanceOnce you can do two sets of 15 without feeling any muscle soreness afterward, youre ready to add some weight. The easiest way is to hold a pair of dumbbells, Daw says. Thats how you build strength faster, he says. Start with low weights and build up from left to right types of squats including split squats then heel raise squats then dumbbell-offset squats then side kick squatsNew Squats for Older LegsOnce youve mastered the basic squat, you might want to try one or more of these variations. Why? Your muscles are fast learners, so within four to six workouts, theyll figure out how to do the same old squat exercise using less energy and fewer muscle fibers leaving you with fewer results. Just the slightest change to the squat reminds your muscles to pay attention, which improves your overall strength and fitness and helps enhance balance. Split squatsInstead of keeping your feet alongside each other, step forward with your left foot and plant it about three feet in front of your right foot. Your left foot should be flat on the floor, while your right foot because of the angle should have only the ball of it touching the floor with your heel slightly elevated. Either put your hands on your hips or let your arms hang down at your sides.Holding this posture, slowly squat down until your left thigh is parallel to the floor your right knee will naturally lower down to just above the floor. Push yourself back up, repeat 6 to 8 times, then switch positions (putting your right foot forward) and repeat 6 to 8 more times.Heel-raise squatsGet into the same position as a regular squat. Squat down as usual, then stand back up, but once youre back in a standing position, keep raising up by lifting your heels off the floor as far as you can without losing balance (even a centimeter off the floor still counts). Pause at the top for a second or two if possible if you cant for now, thats OK, youll get there! then lower your heels back down to the floor. Repeat 8 to 10 times. Dumbbell-offset squatsThis exercise forces your body to find its balance. Stand with your feet shoulder-width apart holding a light dumbbell in each hand. Curl the weight in your left hand up and rest the dumbbell on your left shoulder leave your right arm hanging down at your side. Do one set of 8 to 10 repetitions of squats. Once finished, switch positions (resting the dumbbell in your right hand on your right shoulder, keeping your left arm straight) and perform a second set of 8 to 10 repetitions.Side-kick squatsPosition yourself as if you were about to do a traditional squat, but bring your hands up in front of your chest. Squat down, then as you push yourself back up into a standing position, shift your weight onto your right leg and gently sweep your left leg out to the side, so that you use only your right leg to push yourself back up. Bring your left foot back down into the starting position, then squat down once again, this time shifting your weight onto your left leg as you rise and gently sweep your right leg out to the side. Continue alternating from left to right for 8 to 10 repetitions. Myatt Murphy, certified strength and conditioning specialist Michelle Crouch is a contributing writer who has covered health and personal finance for some of the nations top consumer publications. Her work has appeared in Readers Digest, Real Simple, Prevention, The Washington Post and The New York Times.