Low impact exercises is beneficial for seniors as it helps in stretching and strengthening muscles, thereby reducing stress and preventing injury. It also helps in lowering one’s blood pressure.
Let us look at some of the exercises for seniors that are low impact and can be performed by them easily.
Walking
It is one of the best low impact exercises, and takes very little planning to get started. It is easy on the joints and they can keep up with this routine until very late in life. For a beneficial walking routine, make sure that you have the right pair of shoes that you feel comfortable wearing. While you are walking, focus on the posture. Walk with your back straightened and shoulders rolled back. Begin walking for small distance and gradually increase the duration by a couple of minutes.
Swimming
This exercise helps in increasing endurance and flexibility. Water helps in relieving stress on the bones and joints. As compared to other endurance exercises, swimming helps in conditioning your whole body. You can make this exercise a fun routine by trying different styles of swimming that help in conditioning different muscle groups of the body.
Stretching
Stretching is a very important part of exercise no matter what workout one follows. Stretching is one of the exercise for seniors that specifically helps in improving the range of motion and flexibility in the body. Make sure you are doing the stretches properly to avoid any injury. All you need to feel is the gentle pull on the muscle as you stretch. Take slow deep breaths as you hold. Be very cautious that over stretching can lead to a muscle pull.
Water aerobics
It is one of those cardiovascular exercises that also involves strength training. The water’s resistance helps strengthening your muscles as you move. It is a low-impact, full body exercises for seniors. It is a misconception among seniors and otherwise that to take part in water aerobics, one must be able to swim. The fact is, water aerobics takes place in shallow waters which is waist and chest deep, thus swimming is not a requirement.
Yoga
many seniors shy away from yoga as they envision yoga classes as room full of people performing contoured and impossible positions that their body would never abide. You can always try those poses that focus more on stretching and flexibility. Perform yoga poses in the presence of a qualified, well trained yoga instructor who will help in guiding the seniors with alternate positions that they won’t find any trouble performing.
It is completely imperative that you talk to your healthcare provider before starting any of these new low impact exercises if you are suffering from any medical or physical condition.
Caregivers are a great source of help for the elderly, especially those with health and mobility issues. They help seniors perform daily tasks like grooming and toileting, improving their quality of life. However, finding the right caregiver for specific requirements can be a tall task as there are many factors to consider. Here are a few handy details to make the selection process more manageable for seniors and their families.
Types of home senior caregivers
Depending on their health situation, seniors may require assistance with specific tasks. So, it is crucial to hire someone who has experience and expertise in managing those tasks effectively. Caregivers can be classified into the following types based on the work they specialize in:
Personal care aides (PCAs)
PCAs act as companions and helpers to the elderly. They talk to them, cook meals, assist them with bathing and dressing, accompany them for walks in the neighborhood, perform minor housekeeping tasks, pick up treatments, and help with shopping and doctors’ appointments.
PCAs possess varying degrees of expertise and experience in the field. They may also undergo training depending on the guidelines set by the state. However, some states do not have any formal requirements, and one may work as a PCA without a license.
PCA services usually tend to be an out-of-pocket cost, meaning private health insurance policies and Medicare/Medicaid do not cover them.
Home health aides (HHAs)
The training requirements for these caregivers are stricter. As per the federal guidelines, HHAs should complete at least 75 hours of training; however, the certification and training requirements vary from state to state.
HHAs are well-equipped to monitor a senior’s health parameters, such as pulse rate. Additionally, like PCAs but with greater expertise, they can assist the elderly with bathing, using the bathroom, dressing, and other daily living activities. These caregivers can also prepare meals, provide a source of conversation and companionship, and carry out light housekeeping tasks.
The care services of HHAs are comparable to that of PCAs, but the former has greater expertise in health care and undergoes more training and active practice in their field of work. Therefore, compared to standard PCAs, the service costs of HHAs are relatively higher.
Registered nurses
Registered nurses possess plenty of experience and training in the healthcare industry. They can develop extensive care plans for seniors, perform timely health assessments, and provide nursing care. Registered nurses are also adept at supervising members of the nursing team, such as certified nursing assistants, home health aides, and vocational nurses. In senior care homes, they can perform case managerial tasks, such as coordinating staff members responsible for planning and overseeing their clients’ home senior care needs.
Registered nurses need to be highly qualified and experienced to land a job. They hold a Bachelor of Science (BSN) degree in nursing, which is a four-year program. Some may have an associate’s degree in nursing, which is a two-year program. On top of these, registered nurses also need to pass a state-administered examination to obtain a legitimate license, which enables them to provide home care for seniors.
Tips for selecting a senior caregiver
While evaluating or comparing candidates, one must pay attention to a few crucial factors. Here are some tips for choosing an ideal caregiver:
Hire someone with a likable personality
Personality is an underrated and overlooked aspect of caregivers, but it is just as vital as their degrees and experience. Caregivers are supposed to be companions and friends to old people, so they must have a cheerful personality. While there is no way to assess somebody’s personality through a few meetings, seniors or their representatives hiring caregivers must rely on their gut instinct to evaluate this aspect. Pre-selection interviews are a good way to determine if candidates have common interests or personality traits that make them the “right choice” for the job.
Verify their licenses, qualifications, and experience
One must perform thorough background checks before opting for a caregiver’s services. This is perhaps obvious when hiring for any job. Home senior caregivers, such as registered nurses, must have the documentation, knowledge, and, above all, day-to-day know-how of their profession. This is especially important if the patient requires healthcare assistance daily. Based on which state one is living in, they must also check the candidate’s certification and licenses and conduct interviews to ensure they are permitted to practice. Caregivers with five to ten years of experience are considered ideal for the job.
Discuss the nature of the job
Clients need to be transparent when discussing the kind of assistance they need. One should also make it clear to their caregivers whether they need their attention 24/7. Ask them if they are willing to work only with one senior citizen during the contracted period.
Apart from the above, factors such as insurance, language skills, cooking skills, ability to deal with pets, and other aspects can be considered.
Best places to find quality caregivers
To find caregivers, one can rely on word-of-mouth references, job lead websites, social media pages of home care services, local community groups and events, and community bulletin boards. Individuals can also look for caregiver ads in newspapers, magazines, billboards, and other sources.
Chronic migraine is a condition where the affected person experiences at least 15 headache days a month. It is observed that at least 8 out of these 15 days are migraine headaches with severe symptoms, and this pattern of discomfort remains consistent for 3 months. Initially, it may not be a frequently occurring episode, however, with time, the episodes may get regular with chronic headaches. If left untreated, this condition can affect a person’s life.
Causes
Several factors determine the onset of this kind of migraine. One of them includes a steady increase in the frequency of episodic headaches. Over-the-counter treatment options that are used to treat frequent headaches stop affecting over time, leading to side effects that develop into chronic headaches. Some other factors that can put an individual at a high risk of developing this condition include mood disorders like anxiety or depression, snoring, excessive caffeine intake, ongoing disturbed sleep patterns, and a history of stressful life events causing emotional or physical trauma. An unhealthy lifestyle leading to an increase in the body mass index (BMI) can also be a causal factor.
Symptoms
There is no difference between symptoms of chronic migraines and episodic migraines. However, the only thing to notice is the increased frequency of episodic headaches in a month. Some typical symptoms of this illness can be observed for timely diagnosis and treatment.
Transitioning symptoms (episodic to chronic migraines)
Diagnosis
A health professional will take a look at the affected person’s health history. If needed, the doctor may ask questions that help understand the migraine patterns. The questions include how and when the migraines begin, how long they last, are there any notable physical factors or triggers that worsen the condition, and where the location of the pain is.
The professional may also ask for a detailed history of other health conditions like anxiety, depression, lifestyle choices that may trigger these headaches, any treatment options used, and possible side effects that could be factored into the diagnosis. Based on the results, appropriate treatment methods will be advised and implemented.
Treatment options
Most of the treatment methods focus on managing the symptoms, the migraine attacks, and reducing the episodes and pain.
One of the treatment therapies includes focusing on lifestyle changes.
Some other treatment options for managing migraine attacks include:
Other techniques include:
Also, maintain a headache diary and note down the possible triggers and the number of migraine attacks in a month. If there’s a notable increase in the attacks, consult a doctor at the earliest. Knowing the triggers can help the doctor chalk out an effective treatment plan.
Preventive treatments and methods
Apart from treatment options that help manage the symptoms, there are preventive treatment methods that reduce the episodes of these headaches to a certain extent. These include using beta blockers and other therapies. One such treatment method also includes using an Allergan product named BOTOX®, which doctors recommend for those 18 years and older. The intravenous treatment method is administered around the neck or the head, where the migraine pain usually affects the person. This ten-minute procedure is not painful and can prevent headaches for three months. The procedure takes place in a doctor’s clinic under close supervision.
Chronic migraine can be painful and disrupt everyday life activities, so choosing the right treatment plan is crucial. Get all the information from a licensed health professional and seek the best possible treatment plan according to a detailed diagnosis.