exercise

5 Ways to Keep your Cool While Caring for your Spouse

mdhomehealthadmin Articles, Caregiver Information, Hiring a Caregiver, Senior Lifestyle Comments Off on 5 Ways to Keep your Cool While Caring for your Spouse , , , , , , , , , , , , , , , ,

ID:64437328

Anyone who finds themselves suddenly thrust into the role of primary caregiver for an ailing spouse can be overwhelmed by the constant attention and care necessary on a daily basis in caring for your mate. This is particularly true for disabled spouses who can do little or nothing for themselves, and require help for even basic functions like washing, eating, and bathroom needs.

In such cases, it often happens that the care-giving spouse has little or no time to himself or herself, and this can quickly lead to frustration, resentment, and over a period of time, even burnout. Before that stage is reached, it is advisable to build practices into the daily routine that can be used to maintain sanity – after all, a burned-out care-giver can’t really be much help to anyone.

Try to maintain a positive attitude

An upbeat attitude for yourself and the person you’re caring for are of utmost importance. While this is admittedly difficult to maintain, even under stress-free circumstances, it is something that should be adopted to the greatest extent possible to prevent an overall negative attitude from creeping in when caring for your loved one.

Include down time

Taking time out for yourself is extremely important, even if this only amounts to a few minutes each day. There are always times this can be scheduled, for instance when your spouse takes a nap, or is engaged watching television or reading a book. When it does happen, use this time to best advantage – clear your head and think about anything else but care-giving. Some possibilities might be taking a walk, reading a book, listening to music, or even meditating.

Get help from friends and relatives

Soliciting help from friends and relatives is nothing to be embarrassed about, and is a wise strategy for helping to avoid fatigue in caring for your spouse. Perhaps on specific days sons, daughters, or others can assist in care-giving to lessen your personal burden. Lacking any of these options, support groups may be another possibility for providing at least temporary assistance, and a broadening of the support network.

Take care of yourself too

Never allow your own health to suffer while you are tending to the health of your spouse. This means making sure your diet is a healthy one, that you get enough exercise to stay healthy and reduce stress, and that you sleep well at night so you don’t start the next day frazzled.

Emotional closeness

Try to remain receptive to emotional intimacy when caring for your spouse, since that might be one of their greatest needs. Think about which aspects of daily care cause you to be frustrated, indifferent, or even angry, and recognize them for the emotional triggers they are. Manage these so they don’t interfere with care-giving, and so that you can maintain a positive relationship with your loved one.

Home care in Phoenix

Providing constant care for a loved one is not easy, but it doesn’t have to signal the end of your own active, personal life. Home health care in Phoenix is here if you’re in need of any extra assistance, even if for those tasks that trigger the Hulk inside you. We provide a variety of non-medical and medical services which can be combined into a custom care plan for you. Give us a call, and we can send someone to your home for a free consultation. In the meantime, check out the caring.com wellness center.


Benefits of Swimming for the Elderly

mdhomehealthadmin Uncategorized Comments Off on Benefits of Swimming for the Elderly , , , , , , ,

Elderly couple in pool

Benefits of Swimming for the Elderly

Swimming is an aerobic activity that gets the muscles going and is a perfect way for people to stay in shape, particularly the elderly thanks to its low-impact nature. As the fourth most popular sport in America, swimming for just two and a half hours a week can reduce the risk of chronic illness and cut the risk of death in half compared with those who are inactive, says the CDC. Older people who swim on a regular basis as part of homecare Phoenix experience improvements in their health related to diabetes and heart disease.

Physical Health Benefits

Swimming is perfect for the elderly because it’s easier on the joints and muscles than exercise on hard land. This is good news for those with chronic diseases, such as rheumatoid arthritis and osteoporosis, which is a decrease in bone density as a person ages. Water-based exercise has also been known to boost quality of life and decrease disability, helping to maintain bone health, particularly in older women. Swimming also boosts flexibility, especially in the neck, legs, arms and hips, leading to reduced back pain and sore muscles, as well as better posture and muscle coordination, according to the National Swimming Pool Foundation. Muscles tend to tone up easier, as every single muscle in the body is working hard to cut through that water, providing a resistance training of sorts. Building muscle strength can equal less flabby skin on the arms and legs. Because swimming is aerobic in nature, it boosts the health of the heart, leading to a reduction in coronary heart disease through lowered risk of inflammation.

Mental Health Benefits

The physical benefits of swimming are plenty, but the mind also benefits from a regular swimming regimen in seniors. This popular activity is a natural stress reliever which can improve moods and fight off depression. Seniors also experience a heightened sense of camaraderie when swimming in a public pool with friends or at a family member’s home. These situations create positive memories with children, grandchildren, spouses and friends, giving the elderly an outlet for socialization. This in turn combats feelings of isolation and loneliness, leading to better mental health overall thanks to the interaction and intimacy provided by swimming with others, according to Livestrong.

For more tips on how swimming helps keep you in shape, both physically and mentally, visit us at MD Home Health, where you can learn more about home care Phoenix. Keep your heart pumped, muscles toned, bones strong and attitude positive when you engage in swimming as part of Phoenix home health care!


Easy Ways For the Elderly to Stay in Shape

mdhomehealthadmin Senior Lifestyle Comments Off on Easy Ways For the Elderly to Stay in Shape , , , , , , , , ,

Though regular exercise has long since been proven to have a multitude of health benefits, many fail to make the effort to stay in shape.  As we get older and our bodies slow down, it can be even more difficult to pick ourselves off the couch for a jog around the park.  Multiple studies, however, show that exercise is extremely beneficial for the elderly, not only does it offset and prevent diseases typically associated with old age, it’s also been linked to improved mental health and higher life-expectancies.  This holds true even for those who have not previously engaged in an exercise routine.  Health experts recommend the elderly engage in a program that incorporates aerobic exercise, strength training, and flexibility.

Aerobic Exercise for the Elderly

Aerobic Exercise

Aerobic, or ‘cardio’, exercise is any activity that increases your heart rate, whether it’s biking, running, or dancing.  Engaging in aerobic exercise is key for the elderly to maintain a healthy weight by burning calories quickly.  To be effective, any aerobic activity should be at least 10 minutes of moderate to vigorous intensity.  The level of intensity any activity has will depend on each individual’s personal fitness level and it’s imperative that whatever regimen you participate in you start at a level you are comfortable and build slowly.

Strength Training

One of the most pressing problems for seniors is muscle loss and associated disease, occurring at higher rates for women than men. Strength is essential to everyday function, from lifting objects to walking up stairs, and incorporating even a little bit into an exercise program will help maintain muscle mass and improve balance.  Using free weights, machines, elastic bands, or your own body weight are all ways you can engage your muscles.  

Strength Weights for Elderly

Flexibility

As a rule, flexibility should be part of any exercise program and no where is this more true than for the elderly.  Stretching will help keep your joints healthy and increase your range of motion which makes you less prone to injury.  Tai chi and yoga are both excellent for choice for improving flexibility, but even a simple stretch routine will help.

Remain Physically Active & Choosing What You Love

The range of fitness levels in the elderly are extreme, some may be ready to run a marathon while others have a hard time getting out of a chair.  Building up an exercise regime will help you get the most out of your movement, but remaining physically active in everyday life is equally important.  For older seniors, simply increasing physical activity may be the first step to starting an exercise program. There’s ample opportunity to choose activities you love, whether it’s gardening or walking the dog.  Developing a program you enjoy will also help you stick with it as will doing so with a friend.   

For more tips on how to keep your body in shape, visit us at MD Home Health, and don’t forget to grab your best mate, get up, and get your heart pumping.


How to Make Your Mind Happy

MD Home Health Blogger Uncategorized Comments Off on How to Make Your Mind Happy , , , , , , , , ,

Make your mind happy

Most of us go throughout our day thinking several thoughts, allowing our minds to take over our ability to be aware. A person could be generally happy but spend most of the day stressing over life, or constantly thinking ahead to the future and then wonder why they don’t feel so good. When we allow our thoughts to take over, we don’t allow our mind to be aware, at peace and happy. To make your mind happy, is to be healthy in soul and spirit.

If you would like to start to give your mind a break and “live in the moment” as they say, read our tips for mindful happy bliss:

Meditate – “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” ― Thích Nhất Hạnh
You are never too young or too old to start meditating. Meditation will help to clear your mind and calm you down. There have been several studies proving how meditation is the single most effective way to live happier! A recent study published in the neuroscience journal Brain Research Bulletin showed how the brains of people who meditated had elevated alpha rhythms. The alpha is part of five different wave frequencies that occur in the brain, and most of us are usually in the beta state, where we are very alert but “too much time spent in the beta state can lead to excess stress, worry, and anxiety.” When we meditate and turn on the alpha state, studies have shown we can experience extreme focus, relaxation, learning, creativity, and peak performance.

Make your mind happy

Exercise – Even if you only have ten minutes, a walk can do much to relax your mind and body at the same time. Take in long, slow breaths and look at everything around you. If you can’t get outside, get out your headphones and put on some classical music as you walk (or anything soothing, preferably without words). If you’re a savvy boomer and have a Smartphone, make sure you know how to you turn off ALL notifications from your phone, including incoming calls, text messages, FaceTime from the grandkids or social media.

Sleep – “Many people are surprised to learn that researchers have discovered a single treatment that improves memory, increases people’s ability to concentrate, strengthens the immune system and decreases people’s risk of being killed in accidents.” It’s free and it’s called sleep. Sleep researchers and doctors say that getting between seven to nine hours of sleep per night can greatly impact health and happiness. Getting enough sleep is not only refreshing; it can also help you to deal better with negative situations, making you less likely to overwork the mind by sending stress signals to the brain.

Eat – Choose foods wisely! Many people do not think about the foods they put in their mouths and how food affects our bodies and emotions. Processed, packaged, sugar or foods with hormones do not supply enough of the vitamins and nutrients you need. Choose mood-boosting foods to help keep your mind happy. Drew Ramsey, MD, coauthor (with Tyler Graham) The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body says: “The moment you make a better food choice you are instantly building a better brain.” When in doubt, make sure you are drinking enough water and then reach for leafy greens, bright fruits, lean protein or organic fair-trade dark chocolate!

Create – “Positive emotions and creativity make us feel interested in the world around us.” You can take your mind off of just about anything if you start a creative project. Creativity can come from writing, cooking, baking, gardening, drawing, painting, photography, dancing, singing, playing music, or making things like furniture or jewelry. If you have grandchildren or any friends of whom you like to spend time with, find a fun craft or project you can do together.

Socialize – Put away your computer and phone and set up a date with friends or family. Ask everyone at the table to put their phones away and take advantage of your time together by keeping the digital distractions at bay. Go out for a healthy dinner, on a hike or play an outdoor sport. Your mind will be connected, stimulated and most of all, happy.

And our last tip? SMILE! Smiling triggers activity in your brain and the act of smiling can actually make you feel happy even when you’re not happy at all. When you’re happy, your body releases endorphin’s, or brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system, allowing us to feel less pain and fewer negative effects of stress.

For more tips on a happy mind, visit us at MD Home Health, until then take a deep breath into mindful bliss.  


Great Activities For Seniors To Stay Active

mdhomehealthadmin Uncategorized Comments Off on Great Activities For Seniors To Stay Active , , , , , , , ,

Senior Activities

As you age, it gets harder and harder to do the activities you used to do to stay healthy and active. Even if you can’t run five miles or go rock climbing anymore, that doesn’t mean the rest of your days are relegated to your couch. The more you stay active as you get older, the younger you will feel, and there are a number of great activities for seniors to stay active.

For some general guidelines, healthcare professionals recommend that seniors get at least two hours and thirty minutes of moderate-intensity aerobic activity a week or an hour and fifteen minutes of high-intensity aerobic activity a week. This amount of activity will help ward off heart disease, stroke, type 2 diabetes, obesity, cancer, depression, and dementia. Aerobic activities can include walking at a brisk pace, jogging with some friends, taking a water aerobics class, or even pushing a lawn mower. Basically, anything that gets your heart rate going faster than usual and reduces the amount of time you spend watching television or doing other sedentary activities.

Unfortunately, daily activities like shopping, cooking, and housework don’t count as aerobic activities, but there are ways that you can turn these into strength-building exercises through functional fitness. Functional fitness is an exercise regimen that involves doing exercises that mimic daily activities like lifting a heavy bag of groceries or getting in and out of a low chair. By strengthening the muscles you use for these activities, you can minimize your chance of injuring yourself while making it easier to do these sorts of activities on a regular basis by yourself. You’ll be better able to go grocery or clothes shopping, go out to eat, or any number of other things that can increase your feeling of independence.

If you’re feeling especially spry, you can even try yoga to stay social, strengthen muscle, and keep your joints flexible.

While getting older isn’t always easy, it doesn’t have to be debilitating. At MD Home Health and MD Home Assist, we recommend incorporating these great activities into a weekly routine to help you feel young, healthy, and independent.