The Oaks Skilled Nursing at Bethany Village

Exercise programs, like people, come in all shapes and sizes. And there are incredible benefits to be derived from any and all types of exercise. One of the most valuable types is strength training. What does that translate to for older adults? Stronger muscles mean being able to carry our own groceries, get out of a chair with ease, and walk farther and faster. Stronger muscles help ward off joint problems, decrease the risk of osteoporosis, and improve posture and back pain. Give them a try! 1. Seated Chest Press  Wrap the exercise band behind your back and grip it on each side under your arm pits.  Press out in front of you until your elbows are almost straight.  Slowly return to starting position and repeat. 2. Seated Row Sit upright close to the edge of the chair with legs extended a bit, heels anchored to the floor and knees bent.  Wrap the exercise band around your feet, crisscross the band and then hold one end in each hand.  Pull on the band, squeezing your shoulder blades together.  Slowly return to starting position and repeat. 3. Biceps Curl Sit with feet firmly planted on the floor in front of you.  Anchor the tubing securely under your feet and grip firmly with each hand.  Keeping your elbows by your side, curl your palms up towards your shoulders.  Slowly return to starting position and repeat. 4. Triceps Extension Grip the band with both hands in front of you, leaving approximately 8-12 inches of band between your hands.  Anchor one hand right above the chest.  With the other arm, extend the elbow until your arm is straight out to the side. Slowly return to starting position and repeat. 5. Abdominal Crunch Sit upright close to the edge of the chair and cross your arms over your chest. Slowly lean back until your shoulder blades barely touch the back of the chair.  Hold for just a small moment, then slowly return to the starting position and repeat. 6. Leg Press Sitting upright, lift one leg, wrap the band around the bottom of your shoe, and grip firmly in each hand. Press your foot out until the knee is almost straight.  Slowly return to starting position and repeat.  Switch to the other leg when finished.   A few overall guidelines: Make sure the chair you have selected is sturdy and does not have wheels. If you experience true pain, especially in a joint, stop immediately. Perform each exercise slowly and smoothly. For each exercise, move through the full range of motion as much as possible as long as no pain is experienced Breathe evenly during the full range of motion. Do not hold your breath during any portion of the exercise. Perform approximately 8-12 repetitions of each exercise or until you feel as though the muscles are fatigued and you cant comfortably do anymore.  Feeling tired is different than feeling pain. The amount of resistance used will impact how quickly the muscles feel fatigued. With exercise bands, this depends on how slack you have in the band based on where you grip the band. Adjust your grip until the exercise feels somewhat challenging not too hard nor too easy.  

Ready for a Happier Brain? Lets all take a moment to consider the incredible vessel were inthe human body. And the most amazing part of our body is the brain. Its a storage facility for a lifetime of memories, it comes up with creative ways to express thoughts and emotions, and coordinates movements from skiing a slalom course to peeling an apple. Aging can impact our brain health; however, seniors arent powerless against age-related changes in cognitive decline. So, its no surprise that dementia prevention and supporting healthy brain function is a top priority for adults of all ages especially seniors. Here are 5 keys for keeping your brain happy and healthy: Seek novel experiences. By the time we reach retirement age our brains have mastered many tasks. Nows the time to challenge the status quo by adding randomness and surprise the unpredictable element that challenges your brain. New hobbies activate new areas of the brain. Change your routines, take a new route to the grocery store, use a map instead of GPS, take music lessons or learn a new language. The goal is not to become a pro but to have fun and learn! Nurture with nature. Forest bathing may sound strange, but its just about being mindful in nature a practice that helps your brain de-stress, refocus, and revitalize. Taking a walk in the woods or a park immerses you in the sights, sounds and smells of nature. Human beings respond to the natural world in an instinctual, appreciative way. Theres an added benefit to your brain from a cognitive standpoint, too. Feeling the breeze or a gust of wind, the instability of a grassy surface, and the reflexive avoidance of a puddle require the brain and body to work together to navigate a changing environment. Be Social. Spending time talking, laughing, and empathizing with others is like doing exercises for your brain. Socialization can even help prevent mental decline and lower the risk of dementia.  A 2017 study published by researchers at the Cognitive Neurology and Alzheimers Disease Center of Northwestern University found that individuals 80 and above with the mental agility of 50-year-olds all had one factor in common: A close-knit group of friends. Keep Moving. Experts agree that aerobic exercise has the greatest rewards in helping your brain stay young. But when your brain and body work simultaneously, the benefits are exponential. Climbing a rock wall, for example, creates a strong mind-body connection because you must focus on the task at hand; you cant just treadmill away. The longer you climb, the more your brain zeroes in on the physical movements, the problem-solving, and the exertion. My parents said it. Maybe yours did, too. If it doesnt challenge you, it doesnt change you. Eat Well. To keep the arteries in your heart and your brain from getting stiff and clogged with fat, eat plenty of fruits, veggies, leafy greens, and whole grains. Stick with healthy fats such as those in nuts, avocados, and olive oil. Include plenty of lean protein and fiber to round things out. Try to fill half your plate at each meal with fruits and vegetables. They are full of antioxidants and supply important nutrients. Avoid white flour. Losing those extra pounds helps too. Studies show maintaining a healthy weight equals a better chance at a healthy brain. When it comes to aging, many fear losing brain function. But experts say maintaining cognitive ability is achievable and not simply a matter of genetics. A lot has to do with how you live, what you eat, and how social you remain. Reference: Trends in Cognitive Sciences/Memory Aging and Brain Maintenance (April 30, 2012)  

Asbury Methodist Village residents Ron Stevenson and Pam Parmer belie the birthdates on their drivers license. This adventurous couple thrive on hiking, biking, and exploring new destinations that would challenge people half their age. Ron and Pams travel journey began in 1978 with climb up Virginas Old Rag Mountain. That initial hike set the stage for decades of adventure that have included a 100-mile walk on the Cotswold Way in England, a seven-day, self-guided drive through Ireland and cross-country skiing in New Hampshires White Mountain. Supplementing their wanderlust which often includes friends and generations of family is a keen knowledge and adaptation of technology making their global, intergenerational experiences richer and more memorable from selecting destinations to planning activities to reflecting on their adventures afterward. The Digital Evolution Begins Ron, his brother, and sisters grew up in Sioux City, Iowa. By 1975, his parents and one sister and her family remained in Iowa while Ron lived with his family in Maryland. Another sister moved with her family to Texas and his brother settled in California. Concerned that her grandchildren would grow up not knowing their cousins, Rons mother organized a family vacation at a lake in northwest Iowa so everyone would get to know each other. It worked. Now first cousins and even some second cousins know each other. What started as a simple cabin reservation blossomed into a 48-year and counting, annual gathering enriched by technology. Each year, multiple cabins host four generations, creating countless digital communications. The bonds we build during these weeks are now cherished in the digital chatter of the youngest generation, swapping stories about Grannys hilarious aversion to sticky floors, jokes Ron.Cherished Memories and Tech-Infused Lessons As the familys interests diversified, so did their travel focus. Their wilderness explorations expanded into visits to family worldwide. The adaptability of family and friends ensured that each journey catered to every generations preferences, with tech-savvy activities taking the spotlight. Fond recollections, like self-guided walks in England and Scotland, highlight the importance of navigation. Ron notes, Weve learned valuable lessons, and technology has played a pivotal role in preserving them. 6 Tech Tips for Intergenerational Travel: Upgrade Your Adventure A 2023 AARP survey reveals that technology is integral to life for 8 in 10 respondents, connecting them with loved ones frequently. Create a Shared Digital Platform: Establish an online space for trip documents or a family group on social media. Use Tech-Fueled Trip Planning Apps: Coordinate schedules and preferences with apps like Google Trips. Navigate with Digital Maps: Utilize real-time navigation apps like Google Maps or Waze. Curate Digital Memories: Create shared digital photo albums using platforms like Google Photos or iCloud. Stay Connected with Video Calls: Use video calls and messaging apps to share excitement in real time. Digitize Travel Journals: Encourage digital travel journals with apps like Day One or Journey for future reflections. As Ron and Pam navigate retirement, they view it not as a time to settle down but as an era for exploration and connection. They watch their grandchildren set off on their own adventures, a wonderful sight that becomes part of their shared digital memories. Looking ahead to future travel aspirations, Ron highlights a simple yet profound mantra: keep moving. As family dynamics evolve, the torch of organizing activities has passed to the children. Says Ron, We just try to keep up and not fall asleep during dinner.