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Self-care is an important part of everyone’s mental health, especially seniors. As we get older, our health might not always be at its best, and it can become easier to feel a lack of independence, which can harm mental health.
There are many ways that seniors can participate in self-care. All of them are easy enough to do and require only as much or as little as our loved ones can handle.
We’ve compiled a list of some simple tips to keep seniors on the road to positivity and health. Knowing what your senior loves and cherishes the most will help determine how you can help them participate in self-care.
There are many different ways seniors can keep themselves active and happy. Many people think that self-care only means things that physically take care of someone. However, self-care can also be activities that simply bring people joy. For seniors, that can be physical activities, relaxing with a good book, or hanging out with some family or friends.
Check out our list below for some helpful ideas to help your senior loved ones find those nuggets of joy in their everyday lives.
The best way someone can look out for themselves is by taking care of their body. One of the ways to accomplish this is through exercise. For seniors, that can be tough, especially if they struggle with bodily autonomy. The great news is that exercise can be any body movement that keeps your body agile. For example, walking is a great way to stay active. Sources like the CDC recommend that adults 65 and older walk about 30 minutes daily. Yoga is also an effective, non-strenuous activity that can increase mental well-being.
Healthy eating is great for both mind and body. We can give ourselves a bit of self-care by making sure that the food we put into our bodies is the best food available. Seniors especially need to be sure they are eating well to give their bodies the nutrients it needs to maintain. Eating a balanced diet doesn’t mean we can’t have fun with what we eat. It just means we think kindly of ourselves when planning our meals.
Taking care of your outer body, such as your skin, can also help you take care of your inner body, such as your mind. Making a daily routine of applying lotions to our skin helps keep our bodies healthy and gives us a moment to pause and take a break from the world around us. This routine can help us have a more positive mind and become more relaxed. Our skin care can be something we do at the start of the day to get us on the right track for success or at the end of our day to help us relax before going to sleep.
Everyone knows that good sleep and good health go hand-in-hand. If you don’t get enough sleep, your physical and mental health suffers. It is suggested that we get at least 8 hours of sleep a night to be fully refreshed for the day. Sleep isn’t enough on its own. We have to also go into the day with a relaxed mindset. This means doing tasks that increase mindfulness and relaxation. One of the ways we can do this is by participating in meditation. For seniors who struggle with relaxing, a helpful tip might be to try breathing exercises or yoga. This is a simple way to make big mindfulness changes.
Spending time in nature helps more than just someone’s mental health. Being in the sunshine or around flowers and greenery can also be good for our physical health. Research has shown that being outside helps alleviate stress and worry as well as reduce anger and sadness. People who spend time in parks or out hiking through the woods/forests are more likely to be cooperative and empathetic. Even something as simple as gardening can brighten a senior’s spirits and put them in a better mood for the day.
One of the easiest ways to practice self-care is by making plans with people who mean the most to you. Being surrounded by love and support is one of the best ways to turn anyone’s mental health around. These plans can give seniors something to look forward to and alleviate any stress that may come up as part of everyday living. It’s one of those self-care items that can be done with or without leaving home, which is even more exciting.
As we get older, it can become easier to forget the things in our lives that bring us joy. One way seniors can take care of themselves is to start a gratitude journal. This encourages them to focus on the positive instead of the negative. It keeps their focus on the things going great instead of what isn’t meeting their expectations.
Hobbies are something that anyone can find joy in. These activities can be something seniors haven’t done in a while or simply something new. Putting together a puzzle, finishing a crossword, or even knitting something for a loved one can be something seniors do to pass the time and keep their minds sharp. These activities provide serotonin which in turn relaxes worries and anxieties. Focusing on a task can provide your loved ones with some much-needed “me time.”
There are many ways we can help our loved ones stay on the positive path in life. If you believe that your older loved ones are experiencing depression or having a negative self-outlook, being there and reaching out can help them find joy.
Being there for your loved ones to encourage them or even give them ideas for how they can participate in self-care is the greatest gift you can give them. They may not be receptive to your suggestions, but never give up on trying to encourage and include them. Eventually, they will start to actively take on these self-care activities themselves. Making it a family thing may help them be more open to trying these activities.
If you aren’t physically able to be there for your loved ones and encourage them daily, enlist others who can. This could simply mean asking their in-home caretaker to try new activities to encourage them multiple times a week. Accessible loves helping your elderly loved ones feel empowered to engage in self-care, whether at home or in the community. There is no wrong way to self-care as long as you do it.
The respiratory system, like many of the other human systems (e.g., cardiovascular, digestive), is a wondrously complex and sophisticated arrangement of organs working together to maintain homeostasis.Contact an Office in Your AreaChronic obstructive pulmonary disease, more commonly referred to as COPD, is a health problem facing adults in the U.S. Because of its progressive nature and increased age as a leading factor, there is a greater prevalence of COPD in seniors. The good news is that many adults can easily reduce their risk of COPD through lifestyle management. COPD represents a group of lung diseases, with the two most common being emphysema and chronic bronchitis.Symptoms of COPD includeConstant coughingWheezingShortness of breathCoughing up mucusTightness in the chestResearch also suggests that there may be a link between poor air quality and COPD. The American Lung Association estimates that between 80-90% of COPD cases result from smoking. Unsurprisingly, secondhand smoke is a significant risk factor as well. Seniors should take the following steps to reduce their risk of COPD:Older adults that smoke should get support from a primary care physician and take steps to quit. There are many programs, services, and products that can help.Seniors should avoid contact with secondhand smoke whenever possible.Reducing exposure to air pollution can help relieve symptoms. Many cities issue poor air quality warnings when these warnings are in effect, seniors should limit outside activities. Seniors should avoid airborne irritants (chemicals, fumes, etc.) in the home.A healthy diet and exercise plan can improve lung function and overall health with direction from a physician.Older adults should understand the impact of aging on their respiratory system and reduce their risk of any related diseases, illnesses, or conditions.Doctors may recommend getting vaccinations for both influenza and pneumococcal pneumonia to guard against further breathing complications.Comfort Keepers Can HelpComfort Keepers elevates the human spirit for todays seniors and their families through a unique, individualized approach to care that helps seniors thrive and achieve greater wellbeing by fostering everyday positive moments, connection, and a more purposeful life no matter their age or acuity. As part of a healthcare team, an in-home caregiver can assist with activities that slow disease progression or reduce the risk for those with respiratory issues. Comfort Keepers caregivers can help by supporting physician-recommended health programs, preparing meals, encouraging prescribed physical activity, reminding seniors to take medications, and providing transportation to scheduled appointments. References:Healthline. Everything You Need to Know About Chronic Obstructive Pulmonary Disease (COPD). Web. 2018.Everyday Health. 5 Best Ways to Prevent COPD by Chris Iliades, MD. Web. 2018.Aging Care. An Overview of COPD by National Institutes of Health. Web. 2017.Unity Point Health. The Top 8 Respiratory Illnesses and Diseases. Web. 2014.American Lung Association. Lung Capacity and Aging. Web. 2017.Centers for Disease Control and Prevention. Chronic Respiratory Disease. Web. 2017.
As seniors age, physical activities can have not only positive physical effects, but positive cognitive effects as well.Contact an Office in Your AreaIn one study, 100 nursing-home residents performed resistance exercises three times a week for 10 weeks. At the end, the exercise group could lift significantly more weight, climb more stairs, and walk faster and farther than their sedentary counterparts.Its been proven time and again that exercise is good for seniors physical and mental health. Regular exercise, even in small amounts, can improve mood, relieve stress and improve health. According to the CDC, four of the five most expensive health conditions older adults face can be prevented or managed with physical activity. But, only about 35% of adults over the age of 65 are physically active. Any senior starting a new exercise plan should consult with their physician. And, it is helpful for family and members of the care team to assist and support physical activity in any way they can. For those that are physically able to begin an exercise program, regular movement can help them live a more vibrant and healthy life. Some of the health benefits include:Improved mental health, mood and outlookPrevention, or improvement of, diseases such as diabetes, obesity, heart disease, and osteoporosisReduced pain from arthritis and minimizing its severityDecreased risk of fallsEach individual has different needs when it comes to exercise and varying health conditions that may need to be taken into consideration before beginning an exercise regimen. A health professional to determine the best approach to physical activity with senior care.There are a variety of ways to incorporate aerobic activity, strength-building exercises, stretching and balance all without leaving the comfort of home! Aerobic exercise Walking in place, dancing or aerobic routines can help get the heart rate up. These activities improve cardiovascular health and help older adults maintain a healthy weight. Strength building exercises there are many easy strength-building exercises that can help seniors build the muscles they need to do everyday activities and prevent muscle loss. And, exercises can be done with household items or using body weight, so no expensive equipment is required. Stretching Stretching before and after exercise can help prevent soreness after exercise. And, the additional benefit is improved flexibility, which is good for older adults physical health. For those looking to improve their flexibility even more, there are exercise routines available online that include yoga or stretching routines specifically for seniors.Balance exercises Balance exercises help seniors prevent falls and improve mobility. Yoga, tai chi, and other low-impact activities can all help improve balance and overall physical health.Those that need a little assistance getting started should not hesitate to reach out to their doctor, family or caregiver. It is never too late to adopt an active lifestyle! Comfort Keepers Can HelpFor seniors that need a little extra help living an active lifestyle, Comfort Keepers caregivers can help with encouragement, support and assistance with physician-prescribed exercise plans. And, caregivers can encourage overall health through meal planning, grocery shopping, meal preparation and activities. Our custom care plans focus on physical and mental health and wellness activities. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.To learn more about our in-home care services, contact your local Comfort Keepers location today. ReferencesCenters for Disease Control and Prevention. Adults Need More Physical Activity. Web. 2019.Health and Human Services. Facts & Statistics: Physical Activity. Web. 2017.National Council on Aging. Exercise Programs That Promote Senior Fitness. Web.Readers Digest Canada, 5 of the Best Exercises for Seniors to Build Strength, Improve Balance and Boost Heart Health. Web. Harvard Health Publishing. Exercise after age 70. Web. 2007.
More Americans are choosing to age in place. That is, they opt to stay in their homes rather than move to alternative retirement settings.But that often means they must modify their home, so it's not a danger to their safety and health when their physical abilities change.A new career field has risen to address this need: the Certified Aging-in-Place Specialist (CAPS), a program of the National Association of Home Builders. Certified individuals assess homes to identify and recommend modifications to prevent injuries from falls and other risks.According to the Centers for Disease Control (CDC), one-third of Americans age 65 and over fall each year. The CDC adds that environmental factors lead to about half of all falls that occur at home. In addition to tripping hazards and poor lighting, these factors include a lack of needed modifications, such as bathroom grab bars, handicapped showers, stair railings and ramps. The organization offers a checklist to make sure an older adult's home is as safe as possible.Home modifications help seniors maintain quality of life. They often prevent injuries that lead to a loss of independence and early admission to an assisted living or long-term care facility.The following are examples of commonly recommended modifications:Install grab bars for toilets and tubs and install a walk-in tub and/or tub seatRemove unnecessary throw rugs and fasten down rugs or floor runners to prevent slippingMove furniture to create clear walking pathsKeep objects off the floor and coil or secure cords to the wall to prevent trippingReplace doorknobs with lever door handlesApply non-slip tape on uncarpeted indoor and outdoor stepsReplace standard light switches with rocker-style switchesIncrease the width of doorways and hallways to accommodate wheelchairs and, where possible, lower sinks and countertopsMove often-used items to lower cabinets to avoid the need for step stoolsRepair or replace loose handrails and install adequate lighting in stairwaysInstall an elevator or chair liftInstall an elevated dishwasher or one with drawers for easy accessReplace old stoves with induction cooktops to help prevent burnsReplace ceramic tile floors with hardwood or vinyl for safe standingShedding Light on Home ModificationWhen modifying a home for a senior, don't forget the importance of good lighting. Seniors need two to three times as much light in order to see as well as younger people.Good lighting -- in the form of natural light -- provides seniors safety and other advantages:Sunlight provides a good dose of vitamin D, which helps the body absorb more calcium to strengthen teeth and bones. Choose window treatments that let in sunlight, without glare, to enhance the health of seniors, many of who get outside less than they used to.Daylight also improves psychological health. It lessens the energy-zapping effects of Seasonal Affective Disorder (SAD) and other forms of depression.