Exercise is great for the body in so many ways - it helps with weight loss, increases mental acuity, and helps stave off many long-term diseases like heart problems. There are three great health benefits associated with exercise that are often overlooked: improved mood, increased energy level, and better sleep.
1. Improved Mood
While exercising, your brain releases endorphins, serotonin, adrenaline, and dopamine. These are natural chemicals in your body that make you feel better and more relaxed, reducing anxiety. Additionally, exercising will help you lose weight, which can increase your self-confidence, improving your mood.
2. Increased Energy Level
When you exercise, your heart-rate increases and, along with your lungs, the heart pumps more oxygen into your blood supply. This oxygen makes your body move with more vitality and your mind think with more efficiency. Therefore, after working out, you will have more oxygen in your blood and more energy. If you have established a workout routine, your heart will have grown stronger and will be able to transport oxygen without working as hard. You will feel more energetic and be able to accomplish more.
3. Better Sleep
To reap the benefits of exercise helping your sleep, make sure you get your work out a few hours before you go to sleep. When you exercise, your body temperature increases. This increase is followed by a reciprocal drop a few hours later. This drop makes falling and staying asleep easier.
These health benefits can all be accomplished with just thirty minutes of brisk exercise four to five times a week. If you are like me you are probably busy, but making time to exercise is paramount to attaining and maintaining good health!
Thursday, February 24, 2011
Thursday, February 17, 2011
The Four Paramount Exercises for Seniors
The National Insitutes of Health (NIH) states that "Regular exercise can prevent or delay diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help older people stay independent." The NIH lists four main types of exercises that are essesntial for staying healthy: endurance activities, strengthening exercises, stretching, and balance exercises.
1. Endurance Activities
Endurance exercises are those that increase your heart rate and breathing for an extended period of time. Increasing your endurance is important because it strengthens your heart and can add years to your life. If you are just starting to exercise, you can start by doing as little as five minutes of endurance activity at a time. At your own pace, try to work your way up to doing thirty minutes of moderate to vigorous exercise. Examples of endurance activities are swimming, bicycling, walking, running, gardening, and jogging - anything to raise your heart rate.
2. Strengthening Exercises
Engaging in strenghtening exercises increases muscle definition and bone mass. Every extra pound of muscle you have burns 50 calories a day. Adding four pounds of muscle will burn 200 more calories a day. Adding muscle increases the amount of weight you keep off and helps you maintains a healthy lifestyle. Additionally, increased bone mass helps prevent osteoporosis. Here is a great web site that gives examples of resistance training, or strength exercises, at home: http://www.fitstep.com/Library/Begin/exercises.htm.
3. Stretching Exercises
Stretching is important for a few reasons. It increases flexibility, which helps you to accomplish activites of daily living; it improves range of motion, which will increase your balance; it improves circulation; and it relieves stress by relaxing muscles that often cause anxiety. Here are some great stretches for seniors: http://www.buzzle.com/articles/stretching-exercises-for-seniors.html.
4. Balance Exercises
Increasing your balance is important for reducing the risk of falls and loss of ambulation. Falls pose a serious health risk and can be avoided by working on your balance each day. Here is a link to a site that gives five great balance exercises: http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04b.htm.
If you have any exercises that you feel helpful, please add them in the comments section. Thanks!
1. Endurance Activities
Endurance exercises are those that increase your heart rate and breathing for an extended period of time. Increasing your endurance is important because it strengthens your heart and can add years to your life. If you are just starting to exercise, you can start by doing as little as five minutes of endurance activity at a time. At your own pace, try to work your way up to doing thirty minutes of moderate to vigorous exercise. Examples of endurance activities are swimming, bicycling, walking, running, gardening, and jogging - anything to raise your heart rate.
2. Strengthening Exercises
Engaging in strenghtening exercises increases muscle definition and bone mass. Every extra pound of muscle you have burns 50 calories a day. Adding four pounds of muscle will burn 200 more calories a day. Adding muscle increases the amount of weight you keep off and helps you maintains a healthy lifestyle. Additionally, increased bone mass helps prevent osteoporosis. Here is a great web site that gives examples of resistance training, or strength exercises, at home: http://www.fitstep.com/Library/Begin/exercises.htm.
3. Stretching Exercises
Stretching is important for a few reasons. It increases flexibility, which helps you to accomplish activites of daily living; it improves range of motion, which will increase your balance; it improves circulation; and it relieves stress by relaxing muscles that often cause anxiety. Here are some great stretches for seniors: http://www.buzzle.com/articles/stretching-exercises-for-seniors.html.
4. Balance Exercises
Increasing your balance is important for reducing the risk of falls and loss of ambulation. Falls pose a serious health risk and can be avoided by working on your balance each day. Here is a link to a site that gives five great balance exercises: http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04b.htm.
If you have any exercises that you feel helpful, please add them in the comments section. Thanks!
Thursday, February 10, 2011
Brain Exercises for Better Mental Health
The human brain is constantly changing, and the way it changes depends on how much we engage it in challenging and stimulating ways. Even in old age, the brain adapts to new situations and can grow new neurons. Many diseases related to memory or motor skills develop because of brain inactivity. These diseases can be easily prevented by engaging in mental exercises. Here are five things seniors can do to stop mental health decline.
1. Read
According to the MAYO Clinic, reading can decrease the odds of cognitive impairment by 30 to 50 percent. You don't need to read Tolstoy's War and Peace to get these postitive effects; you can read the newspaper, a book, or a favorite website. Reading leads the brain to interpret and analyze numerous concepts and ideas at the same time.
2. Do Something With Your Weak Hand Every Day
Ever tried writing a letter with your weak hand? It's not easy. Larry Bird, the great basketball player, used to walk around his hometown dribbling a ball with his left hand for hours to improve his skills. Similarly, doing activities with your weak hand will increase your brain functioning. Using your weak hand, try brushing your teeth, eating a meal, or writing a letter. Maybe you could combine reading with this and keep a journal of what you read.
3. Try an Activity With Your Eyes Closed Every Day
This exercise will probably not be compatible with reading, but it can be applied to things like bathing, eating, or walking through your apartment or house (it is not recommended you do this while driving!). If some of these situations can be hazardous to your safety, find something that works for you. Once again, these activities will challenge your brain and force you to think in a different manner.
4. Learn Something New
Learning something new is always challenging. While it really makes the brain think hard, it is also very rewarding. Want to learn the guitar? Look out Jimi Hendrix! Examples of things you can learn include a new language, how to play an instrument, how to meditate, chess, or yoga.
5. Play Games
In a study done by the Journal of American Medical Association (JAMA), researchers found that memory games are among the brain activites most likely to offset a decline in mental acuity. Doing crossword puzzles or playing Jeopardy! on television are great examples of memory games. The same JAMA study found that people who engage in games of logic and reasoning had a 74% improvement in mental functioning over the course of the study. Such games of logic and reasoning are Sudoku and, once again, crossword puzzles.
1. Read
According to the MAYO Clinic, reading can decrease the odds of cognitive impairment by 30 to 50 percent. You don't need to read Tolstoy's War and Peace to get these postitive effects; you can read the newspaper, a book, or a favorite website. Reading leads the brain to interpret and analyze numerous concepts and ideas at the same time.
2. Do Something With Your Weak Hand Every Day
Ever tried writing a letter with your weak hand? It's not easy. Larry Bird, the great basketball player, used to walk around his hometown dribbling a ball with his left hand for hours to improve his skills. Similarly, doing activities with your weak hand will increase your brain functioning. Using your weak hand, try brushing your teeth, eating a meal, or writing a letter. Maybe you could combine reading with this and keep a journal of what you read.
3. Try an Activity With Your Eyes Closed Every Day
This exercise will probably not be compatible with reading, but it can be applied to things like bathing, eating, or walking through your apartment or house (it is not recommended you do this while driving!). If some of these situations can be hazardous to your safety, find something that works for you. Once again, these activities will challenge your brain and force you to think in a different manner.
4. Learn Something New
Learning something new is always challenging. While it really makes the brain think hard, it is also very rewarding. Want to learn the guitar? Look out Jimi Hendrix! Examples of things you can learn include a new language, how to play an instrument, how to meditate, chess, or yoga.
5. Play Games
In a study done by the Journal of American Medical Association (JAMA), researchers found that memory games are among the brain activites most likely to offset a decline in mental acuity. Doing crossword puzzles or playing Jeopardy! on television are great examples of memory games. The same JAMA study found that people who engage in games of logic and reasoning had a 74% improvement in mental functioning over the course of the study. Such games of logic and reasoning are Sudoku and, once again, crossword puzzles.
Friday, February 4, 2011
Elder Abuse - It's More Prevalent Than You Think
Types of Elder Abuse
Elder abuse is an issue that often goes unrecognized, but it is certainly one that demands attention. Elder abuse can take one or more of several forms: physical, pyschological/emotional, financial, sexual, neglect, or rights abuse. Often, caregivers will give seniors false and/or excessive amounts of medication. In financial abuse, seniors are often coerced physically or mentally to change their wills and distribute property or money in a manner the senior does not wish. These types of abuse can be committed by anyone from a family caregiver to a facility in which the senior is living.
Alarming Statistics
The National Center on Elder Abuse has compiled a number of alarming statistics concerning elder abuse. Among the most troubling are these four:
1. According to the best available estimates, between 1 and 2 million Americans age 65 or older have been injured, exploited, or otherwise mistreated by someone on whom they depended for care or protection.
2. Date on elder abuse in domestic settings suggest that 1 in 14 incidents, excluding incidents of self-neglect, come to the attention of authorities.
3. Current estimates put the overall reporting of financial exploitation at only 1 in 25 cases, suggesting that there may be at least 5 million financial abuse victims each year.
4. It is estimated that for every one case of elder abuse, neglect, exploitation, or self-neglect reported to authorities, about five more go unreported.
Warning Signs
As you can see, elder abuse is a very serious issue, and many instances of it go unreported. To take preventitive measures it is important to look for warning signs in your loved one or his/her caregiver relationship. Here is a fantastic link that describes different warning signs for different types of abuse: http://ezinearticles.com/?Spotting-the-Warning-Signs-of-Elder-Abuse&id=3856537.
Conclusion
Elder abuse is out there, but it is preventable. The first step in fighting it is awareness. Know the different types of abuses and the warning signs for them. Often, victims of abuse are ashamed to discuss it. Establish and maintain an open discourse with your loved one so that you feel comfortable talking about difficult topics. Good luck, and feel free to share any helpful insights you may have.
Elder abuse is an issue that often goes unrecognized, but it is certainly one that demands attention. Elder abuse can take one or more of several forms: physical, pyschological/emotional, financial, sexual, neglect, or rights abuse. Often, caregivers will give seniors false and/or excessive amounts of medication. In financial abuse, seniors are often coerced physically or mentally to change their wills and distribute property or money in a manner the senior does not wish. These types of abuse can be committed by anyone from a family caregiver to a facility in which the senior is living.
Alarming Statistics
The National Center on Elder Abuse has compiled a number of alarming statistics concerning elder abuse. Among the most troubling are these four:
1. According to the best available estimates, between 1 and 2 million Americans age 65 or older have been injured, exploited, or otherwise mistreated by someone on whom they depended for care or protection.
2. Date on elder abuse in domestic settings suggest that 1 in 14 incidents, excluding incidents of self-neglect, come to the attention of authorities.
3. Current estimates put the overall reporting of financial exploitation at only 1 in 25 cases, suggesting that there may be at least 5 million financial abuse victims each year.
4. It is estimated that for every one case of elder abuse, neglect, exploitation, or self-neglect reported to authorities, about five more go unreported.
Warning Signs
As you can see, elder abuse is a very serious issue, and many instances of it go unreported. To take preventitive measures it is important to look for warning signs in your loved one or his/her caregiver relationship. Here is a fantastic link that describes different warning signs for different types of abuse: http://ezinearticles.com/?Spotting-the-Warning-Signs-of-Elder-Abuse&id=3856537.
Conclusion
Elder abuse is out there, but it is preventable. The first step in fighting it is awareness. Know the different types of abuses and the warning signs for them. Often, victims of abuse are ashamed to discuss it. Establish and maintain an open discourse with your loved one so that you feel comfortable talking about difficult topics. Good luck, and feel free to share any helpful insights you may have.
Tuesday, February 1, 2011
4 Things Elders Need to Know About the New Healthcare Bill
On March 23rd, 2010, President Obama signed into law The Patient Protection and Affordable Care Act, a sweeping bill that changed the face of health insurance in the United States. This bill included four significant changes for health insurance with regards to elders, and one should read about these changes in order to take advantage of them. Here are the four most important parts of the law.
1. The CLASS Act
The Community Living Assistance Services and Supports, or CLASS Act, is a long-term care insurance benefit. It provides employed workers with a voluntary option to contribute premiums, which will work like other premiums such as dental insurance that go through a payroll deduction. Employers are not required to provide the benefit; employees whose companies do not offer the benefit and self-employed people will be able to enroll through a governement plan. Like many of the provisions in the new law, details of this program have not been finalized. Individuals will qualify to receive this benefit after meeting three stipulations: they need help with certain activities of daily living, have paid the premiums for five years, and have worked for at least three of those five years. The liftetime cash benefit will depend on the degree of impairment. This figure is expected to average $75 a day, which equals out to $27,000 each year. This money can be used to cover costs at home or at an assisted living facility or nursing home.
2. Medicaid
In 2014, Medicaid will be made available to all legal residents living at 133% of the poverty level (the poverty level in 2010 registered at a $10,830 yearly income for an individual and $22,050 for a family of four). A big aspect of this change is that childless adults will now be eligible for Medicaid.
3. Medicare Cuts
There will be no funding cuts for recipients of regular Medicare. The government funds will, however, cut funding for Medicare Advantage, a program that uses private firms to provide Medicare coverage. These cuts begin in 2011 and will gradually increase.
4. The "doughnut hole"
A large part of the healthcare bill that will affect seniors is a revision to the "doughnut hole." The donut hole is a controversial section of Part D of Medicare's prescription drug benefit. According to the article "Most seniors unaware healthcare reform closes Medicare's 'donut hole'" published in http://www.thehill.com/, "In 2010, it works like this: Part D beneficiaries pay 25 percent of their drug costs until total expenses hit $2,830. At that point, seniors are responsible for the full cost of the next $3,610 worth of drugs. After total annual costs hit $6,440, the government picks 95 percent of the tab for the rest of the year." Accordingly, because of the healthcare reform law, this year name-brand drugs will be half price while in the donut hole section, and in 2020 the donut hole will be closed entirely.
These are four important parts of the new healthcare legislation. As always, if you have any questions, feel free to ask!
1. The CLASS Act
The Community Living Assistance Services and Supports, or CLASS Act, is a long-term care insurance benefit. It provides employed workers with a voluntary option to contribute premiums, which will work like other premiums such as dental insurance that go through a payroll deduction. Employers are not required to provide the benefit; employees whose companies do not offer the benefit and self-employed people will be able to enroll through a governement plan. Like many of the provisions in the new law, details of this program have not been finalized. Individuals will qualify to receive this benefit after meeting three stipulations: they need help with certain activities of daily living, have paid the premiums for five years, and have worked for at least three of those five years. The liftetime cash benefit will depend on the degree of impairment. This figure is expected to average $75 a day, which equals out to $27,000 each year. This money can be used to cover costs at home or at an assisted living facility or nursing home.
2. Medicaid
In 2014, Medicaid will be made available to all legal residents living at 133% of the poverty level (the poverty level in 2010 registered at a $10,830 yearly income for an individual and $22,050 for a family of four). A big aspect of this change is that childless adults will now be eligible for Medicaid.
3. Medicare Cuts
There will be no funding cuts for recipients of regular Medicare. The government funds will, however, cut funding for Medicare Advantage, a program that uses private firms to provide Medicare coverage. These cuts begin in 2011 and will gradually increase.
4. The "doughnut hole"
A large part of the healthcare bill that will affect seniors is a revision to the "doughnut hole." The donut hole is a controversial section of Part D of Medicare's prescription drug benefit. According to the article "Most seniors unaware healthcare reform closes Medicare's 'donut hole'" published in http://www.thehill.com/, "In 2010, it works like this: Part D beneficiaries pay 25 percent of their drug costs until total expenses hit $2,830. At that point, seniors are responsible for the full cost of the next $3,610 worth of drugs. After total annual costs hit $6,440, the government picks 95 percent of the tab for the rest of the year." Accordingly, because of the healthcare reform law, this year name-brand drugs will be half price while in the donut hole section, and in 2020 the donut hole will be closed entirely.
These are four important parts of the new healthcare legislation. As always, if you have any questions, feel free to ask!
Thursday, January 27, 2011
3 Tips to Help Prepare for Taking Care of an Elderly Parent
1. Organize your Parents' Finances
To pay for your parents' eldercare, it is important to know what financial resources are available to them and you. The amount of financial resources a parent has goes a long way toward determining the quality of care your loved one will receive, if needed. A good first step is to identify your parents' assets and income sources, including Social Security and retirement funds. Identify important documents that will be necessary in the event of an emergency health situation. Additionally, choose a point person, whether it be a family member, friend, or trusted confidant who can access these documents when such an emergency occurs.
2. Plan Ahead for Legal Issues
Although these conversations can be difficult, it is important to discuss creating a will and appointing a durable power of attorney. A will directs how medical professionals will deliver care if your loved one is unable to make choices for himself/herself. Additionally, it decides how property will be distributed after death. A will can alleviate many unnecessary headaches. A durable power of attorney is a person, not necessarily an attorney, who handles specific health or financial needs and can make important decisions if a loved one is unable to do so.
3. Explore Insurance Options
It is important to know that one cannot rely on Medicare or Medicaid to pay for health problems in the golden years. Medicare only pays for certain services, and Medicaid only covers people who qualify as low-income individuals. Long-term care insurance can pay for many elder health problems. Common to all plans is that premiums are higher when the person applying is older, so it is important to look at prices when your parents hit their early fifties. Also, since there are a lot of companies offering policies, it is important to shop around and look at which one caters to your parents' individual needs the best.
If you have any other tips you want to share from personal experience, feel free to comment below!
To pay for your parents' eldercare, it is important to know what financial resources are available to them and you. The amount of financial resources a parent has goes a long way toward determining the quality of care your loved one will receive, if needed. A good first step is to identify your parents' assets and income sources, including Social Security and retirement funds. Identify important documents that will be necessary in the event of an emergency health situation. Additionally, choose a point person, whether it be a family member, friend, or trusted confidant who can access these documents when such an emergency occurs.
2. Plan Ahead for Legal Issues
Although these conversations can be difficult, it is important to discuss creating a will and appointing a durable power of attorney. A will directs how medical professionals will deliver care if your loved one is unable to make choices for himself/herself. Additionally, it decides how property will be distributed after death. A will can alleviate many unnecessary headaches. A durable power of attorney is a person, not necessarily an attorney, who handles specific health or financial needs and can make important decisions if a loved one is unable to do so.
3. Explore Insurance Options
It is important to know that one cannot rely on Medicare or Medicaid to pay for health problems in the golden years. Medicare only pays for certain services, and Medicaid only covers people who qualify as low-income individuals. Long-term care insurance can pay for many elder health problems. Common to all plans is that premiums are higher when the person applying is older, so it is important to look at prices when your parents hit their early fifties. Also, since there are a lot of companies offering policies, it is important to shop around and look at which one caters to your parents' individual needs the best.
If you have any other tips you want to share from personal experience, feel free to comment below!
Tuesday, January 25, 2011
Meditation and its Many Benefits
Often, I go to yoga classes for exercise. At the end, my teacher always puts on some soft and peaceful music, does a bit of guided meditation and talks about the importance of living in the moment. I always leave feeling relaxed. Today, I was reading HuffingtonPost.com, and I came across this article: http://www.sciencedaily.com/releases/2011/01/110121144007.htm. Clearly, meditation leads to wide-ranging health benefits: increased concentration, a higher capacity for learning, improved memory, self-awareness, and introspection, and reducing stress and anxiety.
A while ago, I spoke to one of my sons, who took a Buddhism class in college and learned to meditate. I asked him to teach me how to meditate, and while I thought it would be quite daunting to learn, it actually was not too difficult. I am no Zen master, and I do not meditate every day, but I try to do it a few times a week. When doing it, I find a quiet space in my home where I know I will not be distracted by noise or family. I sit down on a flat surface and cross my legs, making sure to keep my spine in an upright position, and I fold my hands and place them in my lap. There are many ways to meditate, but a common theme to all of them is the importance of breathing. To regulate my breathing, I count up to ten. I inhale on the odd numbers and exhale on the even numbers. One (inhale). Two (exhale). Three (inhale). Four (exhale). When I reach ten, I count downwards to one, inhaling on the even numbers and exhaling on the odd ones. One thing I try to ensure is that I breathe from deep in my stomach, not from my chest. Doing so furthers my relaxation and enhances the practice. I try to focus on the counting, but sometimes my mind wanders and I will follow a train of thought and lose track of the numbers. When I notice this occuring, without any judgement regarding my wandering mind, I simply return back to the number one and restart my counting, focusing on my breathing. After I have finished meditating, I like to look back at the different things toward which my mind wandered. Examining these thought patterns helps me to better understand my thought processes and myself.
I recommend that anyone try meditating. Usually I do it for about twenty-five minutes, and it calms me. Reading the article posted above, I know the many positive health benefits it provides. I hope that you can find the time and inititiave to try mediation, and, as always, if you have any questions about it feel free to ask!
A while ago, I spoke to one of my sons, who took a Buddhism class in college and learned to meditate. I asked him to teach me how to meditate, and while I thought it would be quite daunting to learn, it actually was not too difficult. I am no Zen master, and I do not meditate every day, but I try to do it a few times a week. When doing it, I find a quiet space in my home where I know I will not be distracted by noise or family. I sit down on a flat surface and cross my legs, making sure to keep my spine in an upright position, and I fold my hands and place them in my lap. There are many ways to meditate, but a common theme to all of them is the importance of breathing. To regulate my breathing, I count up to ten. I inhale on the odd numbers and exhale on the even numbers. One (inhale). Two (exhale). Three (inhale). Four (exhale). When I reach ten, I count downwards to one, inhaling on the even numbers and exhaling on the odd ones. One thing I try to ensure is that I breathe from deep in my stomach, not from my chest. Doing so furthers my relaxation and enhances the practice. I try to focus on the counting, but sometimes my mind wanders and I will follow a train of thought and lose track of the numbers. When I notice this occuring, without any judgement regarding my wandering mind, I simply return back to the number one and restart my counting, focusing on my breathing. After I have finished meditating, I like to look back at the different things toward which my mind wandered. Examining these thought patterns helps me to better understand my thought processes and myself.
I recommend that anyone try meditating. Usually I do it for about twenty-five minutes, and it calms me. Reading the article posted above, I know the many positive health benefits it provides. I hope that you can find the time and inititiave to try mediation, and, as always, if you have any questions about it feel free to ask!
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