Elderly and Strength Training

Activity is incredibly important for the elderly. According to the CDC, if you are over 65, you should get at least 150 minutes a week of moderately intense aerobic activity and strength training at least two days a week.

Over the past few months, there has been more and more research highlighting the great health benefits seniors can gain from weight training.  In the most recent research, strength training was credited with preventing Alzheimer’s, dementia and cognitive decline. In addition to mental benefits, weight training can help seniors strengthen their bones, reduce their risk of falling, and contribute to heart health. Furthermore, according to the CDC, strength training has been credited with helping to reduce disease and symptoms of arthritis, diabetes, osteoporosis, obesity, back pain and depression.

For more information on strength training and exercise ideas, visit the links below:

CDC: Growing Stronger – Strength Training for Older Adults

About.com: Dumbbell Strength Training for Seniors

Let's Hear it for the Boys

Father’s Day is a great opportunity to discuss and appreciate a new trend: more and more men are stepping up and assuming the role of caregiver. Most caregivers are women, and this fact remains the same, but, according to the Alzheimer’s Association, in the last 15 years the number of men caring for aging loved ones has doubled.

Take some time out of your weekend to do something thoughtful for a male caregiver! In the meantime, read this great post from AgingCare.com about male caregivers: "Men as Caregivers"

Berries Delay Memory Decline

Here’s another great reason to incorporate fruit into your diet: berries may delay memory decline. In a recent study, researchers found that consumption of berries slowed cognitive decline in women 70 or older. In some cases, the cognitive decline was slowed for up to 2.5 years.

Blueberries contain an extremely high amount of flavonoids. These flavonoids are able to cross the blood brain barrier into the hippocampus, which is that part of the brain that is responsible for forming memories and learning. Interestingly, many medications aren’t able to cross this blood brain barrier.

So, be sure to put blueberries on your shopping list this week! You can read the full report here.

Caregivers and Social Media

This week, there has been a lot of discussion about the benefit of social media for caregivers. If you’re a caregiver, social media is a great way create a support group made up of caregivers, and to reconnect with friends and family.

There are many amazing websites that are created specifically to support caregivers, and one of the best features of these websites is the opportunity to vent. Talking to your friends and family can be incredibly helpful, and is a lifesaver on many days, but there is something extremely helpful in venting to a virtual group of caregivers. If you don’t feel like writing about your personal experience, you can read the experience of other caregivers and understand that you’re not alone in your feelings.

Social media is also a perfect way to stay connected with your friends and family. You can stay up to date on everything in their lives, and you can keep them posted on your caregiving duties. The best part about social media is that you don’t have to dedicate your entire day to catching up.

Here is a great piece from HealthyMagination.com with online resources for caregivers: http://www.healthymagination.com/blog/social-media-can-help-reduce-caregiver-stress/

Halting the Stress of Caregiving: Meditation

At Long Term Solutions, we’re constantly examining new techniques to support caregivers in their journey. One great way to manage your wellness is through meditation.  

Now, we don’t mean adding another thing to a list of your ‘to-do’s,’ we don’t mean learning new meditation techniques, and we definitely don’t mean wasting fifteen minutes of your day. We’re talking about meditating on the most basic level possible. It can be as easy as stopping what you’re doing, no matter where you are, and taking five deep breaths. As simple as that! 

One place to try this is waiting for your loved ones during appointments. Caregivers are always shuttling their loved ones to and from doctor’s appointments, so instead of stressing out about the next doctor’s appointment, what’s for dinner, or an overbooked agenda, take some time to meditate. Take five minutes to focus on breathing and not the thoughts scrambling through your head. You don’t have to completely clear your head of thoughts, but just pause them momentarily. 

Incorporating five minutes of meditation into your day will have incredible benefits! Here are six steps to quieting your mind from Huffington Post.  

Caregiving and the Importance of Getting Outside

Caregivers are constantly being bombarded with things they should and shouldn’t do to help process the incredible amount of stress involved with caregiving. One thing is frequently overlooked, and it is probably one of the easiest things to do: get outside!

The health benefits of sun exposure and fresh air are incredible. First, it’s important for caregivers because sunlight is a necessary part of the production of Vitamin D. Vitamin D has been credited with reducing the risk of cancer, increasing bone health, reducing the risk of developing osteoporosis, and it is associated with better moods and increased happiness.

Aside from the health benefits, going outside will give you an opportunity to take a break from caregiving. If you incorporate 15-30 minutes of alone time outside, you will see both mental health benefits as well as physical health benefits! As always, be sure to wear sunscreen while outside, and only moderate amounts of sun exposure is recommended!

Click here for a list of 25 health benefits of sun exposure.

Caregivers and Mother's Day

As we’ve mentioned, caring for an aging parent is one of the most challenging tasks a caregiver can face. Caregiving is incredibly stressful and it is even more difficult for women caring for their mothers.  They can face frustration, anger and depression, and with all of the daily tasks, medications and doctor’s appointments it’s easy to forget about the person being cared for.

Mother’s Day is a wonderful opportunity for caregivers caring for their mothers to reconnect and to spend time remembering their childhood. If you are a caregiver caring for your mother, here are some ideas for a more meaningful Mother’s Day:

- Spend time together talking about your childhood, and what it was like when you were growing up.

- Look at old pictures together and see what stories the photographs inspire.

- Ask about your mother’s mother, and spend time talking about her family and experience growing up.

- Talk about your mother’s favorite activities when she was young. Did she like baking? Playing tennis? What did she do with her free time?

- Ask your mother about her favorite things – favorite memory, favorite vacation, favorite song.

Happy Mother's Day!