National Senior Health & Fitness Day: Stay Active at Any Age

Author

FirstLight Home Care

Posted on

Sep 02, 2021

Book/Edition

Nebraska - Eastern Region

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For many older adults, the past year has been a difficult one filled with social isolation and loneliness. Its led to a more sedentary lifestyle and less time exercising, especially if their previous schedule involved going to a gym or working with a trainer. This, in turn, has triggered an overall decline in senior health, particularly in the areas of anxiety and depression.
Exercise can be the key to healthy aging, especially during pandemic times. Beyond improving mental health, exercise is important when it comes to strengthening the immune system and lowering risks for heart disease, stroke, diabetes and issues with cognition and memory. Movement and exercise are also vital for those with joint issues, pain and arthritis.

Another reason to get moving: Senior Health & Fitness Day is May 26, 2021

The good news is that with the weather breaking and COVID-19 vaccine access on the rise, its a great time to start fresh with a senior fitness program. Plus, with National Senior Health and Fitness Day just around the corner on Wednesday, May 26th its yet another reason to get moving. Where do you begin?
Start Small
When it comes to senior fitness, aim for around 30 minutes of physical activity per day to start. If thats too much at once, break it up into smaller chunks. For instance, go for one 15-minute walk in the morning and one 15-minute walk in the afternoon. Work on improving your endurance and build up to exercising in full 30-minute blocks.
In addition, incorporate other activities into your day that add more motion and exercise. If youre watching TV, for instance, take breaks to get up and move by doing things like:

Walking laps around your house
Simply stand up from a seated position several times during a commercial break
Use weights to do upper body exercises while watching TV

Over time, youll build up strength and be able to perform more exercises over longer periods of time.
Play Music
If youre having a hard time getting started, turn the TV off and put on some upbeat music. This will give you the motivation you need to start moving, even if its simply stretching.
Beyond serving as a source of motivation, music can also help cognitively since it relieves depression and anxiety. In fact, according to Harvard Health, bright, cheerful music can make people of all ages feel happy, energetic and alert, and music even has a role in lifting the mood of people with depressive illnesses.
Music also helps those seniors with health conditions, like Alzheimers and dementia. Studies have shown music may reduce agitation and improve behavioral issues that are common in the middle-stages of the disease.
Find a Friend
As social creatures, it makes sense to find a friend to exercise with. If you have both been vaccinated and its safe to socialize, get a workout in together. This will keep you both motivated to stick to a schedule and be consistent with your senior fitness routine. Your exercise time will also be more enjoyable and go by faster as youre chatting and socializing. As a result, your workout will not only boost your physical health, but your emotional and social well-being too.
Practice Balance
Each year, approximately 2.5 million older adults are treated for fall injuries in the U.S. The good news is there are some exercises to prevent falls and improve balance.
Standing on one foot or walking from heel to toe across a room are good options, as are leg raises. Strengthening the core can also help to improve overall balance. If youre concerned that a loved one is at risk for a fall, there aremedical alert systems to consider as well.
Make Senior Fitness Fun
Part of the reason fitness and exercise can feel like a chore is because its not fun for many seniors. However, there are ways to incorporate enjoyable activities. For instance, take a walk to a park and have a picnic with a friend there. Attend a fitness class or join a local gym or community center. Having a professional by your side can help ensure exercises are performed properly, lowering the risk for injury.
You can also participate in hobbies that are active, such as working in your garden. These keep you up and moving, while allowing you time to be outdoors and enjoy nature. Another option is to put on music and dance. This can be in a formal class or simply at home in your living room.
Find Workouts Online
If you or a loved one is comfortable going online for senior fitness workouts, there are countless ones to choose from. These can replicate what its like to work with a trainer or attend a fitness class. Everything from YouTube to Instagram, as well as paid subscription options, are available online.
Make sure when you use an online source for senior health and fitness, you stick with it and schedule it into your week. Its easy to get started with a class or two and then let exercise fall by the wayside. If you commit certain days and blocks of time to working out, youll have a better chance of meeting your goals. Once exercise becomes a habit and a regular part of your routine, its easier to keep up with it.
Eat Well
Exercise and a healthy diet go hand in hand. While youre focused on adding movement into your daily routine, its also important to ensure youre eating a balanced diet.
Talk to your doctor about a diet that will work well for you or turn to a nutritionist to design one that best supports your needs. There might be a specialized one if you have any medical conditions, such as diabetes or heart disease. However, in general, your diet should be filled with fruits and vegetables, lean meats and healthy grains.
Staying active is a challenge at any age. As we get older, though, its even more important. A sedentary lifestyle can lead to many physical issues and trigger anxiety and depression. However, studies show that maintaining regular physical activity can prevent common diseases and boost immune function. Exercise also produces endorphins (the feel good hormone), which serve as a stress reliever.
If youre concerned about a senior loved one and their physical health and activity, talk to their doctor about designing an exercise and nutrition program thats right for them. Its also a good time to perform a general health screening to check for any new issues and keep tabs on their overall health.

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The Importance of Meal Preparation for SeniorsEating well is essential for seniors to stay healthy, maintain strength, and manage chronic conditions like diabetes, high blood pressure, or heart disease. However, aging often brings challenges that interfere with regular eating habits: Limited mobility or arthritis can make it difficult to stand, chop, or lift cookware. Cognitive decline may cause a person to forget meals or how to safely use kitchen appliances. Loss of appetite or interest in cooking, especially when living alone. Dietary restrictions that require careful meal planning. With a little help, many seniors can continue enjoying nutritious meals that support their health and well-being. How Non-Medical Home Care Companies Help with Meal Prep1. Meal Planning and Grocery AssistanceCaregivers can help plan meals that are both nutritious and tailored to individual preferences and dietary needs. Whether following a doctors recommendations or simply planning favorite family recipes, caregivers help seniors feel involved and in control. They can also assist with creating shopping lists and even accompany the senior to the store or coordinate grocery delivery.2. Safe Meal PreparationFrom chopping vegetables to using the stove, many kitchen tasks can pose risks for older adults. Caregivers take care of the preparationwashing, slicing, cooking, and plating mealsensuring everything is handled safely and hygienically.3. Accommodating Special DietsWhether a senior needs a low-sodium, diabetic-friendly, soft, or heart-healthy diet, caregivers can prepare meals that follow those guidelines. This attention to detail helps seniors stay healthy while still enjoying their food.4. Encouraging Regular Eating HabitsSkipping meals or snacking instead of eating real meals is common among seniors. Caregivers gently remind and encourage clients to eat at regular times, promoting better nutrition and preventing unintended weight loss or blood sugar fluctuations.5. Companionship During MealsMealtimes can be lonely for seniors who live alone, often leading to a loss of appetite. Caregivers can provide companionship at the table, turning meals into a more social and enjoyable experience.6. Light CleanupAfter the meal, caregivers help with light kitchen cleanupwashing dishes, wiping counters, and putting leftovers away. This ensures a clean and safe space, and takes a burden off the seniors shoulders. Supporting Independence and DignityNon-medical home care companies empower seniors to remain in their homes while receiving the help they need to stay nourished and healthy. Care is always respectful and centered around the individualensuring that seniors continue to feel independent, heard, and valued.  

Healthy Eating Tips for Older Adults: Nourishing Your Body at Every Age

As we age, our nutritional needs changebut the importance of eating well never does. A balanced, nutrient-rich diet can help older adults maintain energy, support brain function, strengthen bones, manage chronic conditions, and boost immunity. Healthy eating doesnt have to be complicated, its about making small, consistent choices that nourish the body and promote overall well-being.Here are some practical and easy-to-follow healthy eating tips tailored to older adults: 1. Focus on Nutrient-Dense FoodsAs metabolism slows with age, the body needs fewer calories but more nutrients. Prioritize foods that pack a nutritional punch without empty calories. Choose fruits and vegetables in a variety of colors for a range of vitamins and antioxidants. Opt for whole grains like oatmeal, brown rice, and whole-wheat bread for fiber and sustained energy. Include lean proteins such as chicken, turkey, eggs, beans, and fish. Add healthy fats from sources like avocados, nuts, olive oil, and fatty fishlike salmon. 2. Watch Portion SizesOlder adults often need fewer calories than they did in their younger years. Be mindful of portion sizes and aim to listen to your bodys hunger and fullness cues. Eating smaller, more frequent meals can also help manage appetite and blood sugar levels. 3. Stay HydratedDehydration is common in seniors because the sense of thirst often decreases with age. Make a habit of drinking water regularly throughout the day, even if you dont feel thirsty. Flavor water with fruit slices or herbs for variety. Limit caffeine and sugary drinks, which can dehydrate or add empty calories. Include hydrating foods like cucumbers, melons, and soups. 4. Prioritize Bone HealthAs bones naturally lose density over time, its important to consume enough calcium and vitamin D to maintain bone strength. Choose low-fat dairy products, fortified plant-based milk, leafy greens, and canned salmon with bones. Talk to your doctor about whether a vitamin D supplement is right for you, especially if you spend limited time in the sun. 5. Limit Added Sugar and SaltToo much sugar and sodium can increase the risk of heart disease, high blood pressure, and diabetes. Read food labels and aim for low-sodium and no-added-sugar options. Season meals with herbs, spices, or lemon juice instead of salt. Swap sweets for naturally sweet fruits like berries, apples, or grapes. 6. Eat Fiber-Rich FoodsFiber supports digestion, helps prevent constipation, and can lower cholesterol levels. Include beans, whole grains, fruits, vegetables, and nuts in your meals. Gradually increase fiber and drink plenty of fluids to help your body adjust. 7. Dont Skip MealsSkipping meals can lead to dips in blood sugar, fatigue, and overeating later in the day. Try to eat regular meals and snacks to maintain steady energy and avoid nutrient deficiencies. 8. Pay Attention to Dental HealthDental problems can make chewing difficult, which may lead to avoiding healthy foods. Choose softer, easy-to-chew options like: Cooked vegetables Soft fruits (bananas, applesauce) Ground or shredded meat Smoothies, soups, and stews If you wear dentures or experience mouth pain, talk to your dentist about comfortable food options. 9. Enjoy Your MealsEating should be a pleasant and social experience. Make mealtime enjoyable by: Sharing meals with family, friends, or neighbors Trying new recipes or healthy versions of favorite dishes Eating in a well-lit, calm environment At Avondale Care Group of Pennsylvania our services are fully customizable, allowing us to create a care plan that perfectly matches your personal routines and preferences.

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Non-Medical 2717 South 88th Street, Omaha, Nebraska, 68124

At FirstLight Home Care WE CHANGE LIVES EVERYDAY! We help people live safely, independently, with dignity and joy in the place they call home. FirstLight Home Care provides non-medical full companion and personal care services in Omaha to those who need a little more assistance.I understand the fears and anxieties of my clients because I, too, was a caregiver to my mom and dad when they fell ill. Caring for them sparked a passion within me. Today, I am driven to make sure other families do not have to struggle like I did.My mission? To provide peace of mind for the whole family, listening to their individual needs.At the end of the day, I get to help a wife be a wife, a son be a son, a daughter be a daughter and a friend be a friend. I help people get theirfamilies back. This business has been the greatest gift in the world to me.' Jaye Firmature McCoy, Owner

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        • vendor/laravel/framework/src/Illuminate/Queue/Queue.php:338
        • vendor/laravel/framework/src/Illuminate/Queue/DatabaseQueue.php:93
        • vendor/laravel/framework/src/Illuminate/Bus/Dispatcher.php:244
      • 5253554abdf6f107fe66477f28023bd9.php#51seniorsbb_db_dev1.36msselect * from `company` where `company`.`id` = '79945' and `company`.`id` is not null and `company`.`deleted_at` is null limit 1
        Bindings
        • 0: 79945
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:51
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#54seniorsbb_db_dev1.44msselect * from `company` where `company`.`id` = '79945' and `company`.`id` is not null and `company`.`deleted_at` is null limit 1
        Bindings
        • 0: 79945
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:54
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#66seniorsbb_db_dev1.49msselect `books`.*, `bookeditionmapping`.`recordId` as `pivot_recordId`, `bookeditionmapping`.`bookId` as `pivot_bookId` from `books` inner join `bookeditionmapping` on `books`.`id` = `bookeditionmapping`.`bookId` where `bookeditionmapping`.`recordId` = 6814 and `bookeditionmapping`.`type` = 'article'
        Bindings
        • 0: 6814
        • 1: article
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:66
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#70seniorsbb_db_dev1.73msselect `books`.*, `bookeditionmapping`.`recordId` as `pivot_recordId`, `bookeditionmapping`.`bookId` as `pivot_bookId` from `books` inner join `bookeditionmapping` on `books`.`id` = `bookeditionmapping`.`bookId` where `bookeditionmapping`.`recordId` = 6814 and `bookeditionmapping`.`type` = 'article'
        Bindings
        • 0: 6814
        • 1: article
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:70
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#85seniorsbb_db_dev1.45msselect * from `listingcontacts` where `listingcontacts`.`listingId` = 6814 and `listingcontacts`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 6814
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:85
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#237seniorsbb_db_dev1.67msselect * from `listingattachment` where `listingattachment`.`listingId` = 84031 and `listingattachment`.`listingId` is not null and `type` = 'listing' and `primary` = 1 limit 1
        Bindings
        • 0: 84031
        • 1: listing
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:237
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#253seniorsbb_db_dev1.36msselect * from `categorymapping` where `categorymapping`.`slug` = 'NMHC' and `categorymapping`.`slug` is not null limit 1
        Bindings
        • 0: NMHC
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:253
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#256seniorsbb_db_dev1.16msselect * from `category` where `category`.`id` = 'NMHC' and `category`.`id` is not null limit 1
        Bindings
        • 0: NMHC
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:256
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#299seniorsbb_db_dev1.51msselect * from `listingattachment` where `listingattachment`.`listingId` = 15733 and `listingattachment`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 15733
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:299
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#299seniorsbb_db_dev1.72msselect * from `listingattachment` where `listingattachment`.`listingId` = 15628 and `listingattachment`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 15628
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:299
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 5253554abdf6f107fe66477f28023bd9.php#299seniorsbb_db_dev1.82msselect * from `listingattachment` where `listingattachment`.`listingId` = 15536 and `listingattachment`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 15536
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/5253554abdf6f107fe66477f28023bd9.php:299
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 141f8d2ef5b918972c47fa8e3372c6cb.php#2seniorsbb_db_dev1.85msselect * from `articles` where `articles`.`deleted_at` is null order by `id` desc limit 3
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/141f8d2ef5b918972c47fa8e3372c6cb.php:2
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      Retrieved24CreatedUpdatedDeleted
      App\Models\Article7Article.php#?
      App\Models\ListingAttachments5ListingAttachments.php#?
      App\Models\ArticleCategory5ArticleCategory.php#?
      App\Models\Company2Company.php#?
      App\Models\Books2Books.php#?
      App\Models\Category1Category.php#?
      App\Models\Listing1Listing.php#?
      App\Models\CategoryMapping1CategoryMapping.php#?
          ClearShow all
          Date ↕MethodURLData
          #12025-08-06 09:56:00GET/articles/national-senior-health-fitness-day-stay-active-at-any-age42224