Corporate Fitness and Active Aging

Senior Fitness: What is the point of exercising?

As we age, we get this notion that we no longer need to exercise, or as the common adage says, “I’m too old.” To put it bluntly, you are never too old to exercise or be active. No matter your condition, one of the best things you can do is to get up and move. Years of research has shown that exercising has tremendous health benefits, no matter what your age is! Exercising has shown to improve balance and coordination, prevent bone loss, increase strength, improve cognitive function, and decrease chronic illnesses such as diabetes. With this in mind, here are few senior wellness myths that older adults believe when it comes to exercising.

What is the point of exercising when decline in old age is inescapable?ThinkstockPhotos-494387649.jpg

Aging does not mean decline; it means another chapter in life with new challenges to overcome. There are numerous stories of older adults becoming marathon runners like Ed Whitlock, who ran marathons well into his 80s. While running a marathon may not be your goal, it does show you that age does not matter. The delusion is that aging means weakness and/or fatigue, but in reality it’s a sign of inactivity. More importantly, exercising and staying active can help you maintain your independence and your lifestyle.

At my age, is exercise really safe for me?

Yes, exercise is safe for you. Again it’s one of the best things you can do for yourself. Moreover, studies have shown that individuals who exercise on a regular basis are less likely to fall. In part this is because exercising improves strength, flexibility, and coordination. Two of the better exercises that target flexibility and coordination are tai chi and yoga. Additionally, exercising frequently will increase bone density and decrease the likelihood of osteoporosis. 

I have a chronic disease, so I shouldn’t exercise.

Many older adults suffer from arthritis, diabetes, heart disease, and many other chronic conditions. And because of it, older adults believe that they can no longer exercise. In fact, the opposite is true. Exercising and being physically active is the best thing to do. For example, if you have arthritis, exercising will help improve your range of motion and decrease the pain caused by arthritis, which will lead to increased energy levels and improved sleep. Additionally, if you happen to have arthritis, here are a few tips to get started before exercising:

  • Apply heat: This will help the blood flow and relax the muscles around the affected area.
  • Move gently: Move slowly to warm up the joints. You may want to do this between 5 and 10 minutes before moving on to strength and aerobic activities.
  • Ice: After performing your exercises, apply ice as needed to help prevent joint swelling.

***

If you are just starting out with senior fitness, make sure not to overdo it. It’s alright to start off slowly and to work your way up in intensity, especially if you have not been exercising for a few years or decades. The goal is to get moving and to create a habit that becomes a lifestyle. Also expect to experience soreness after beginning a program. However if you experience pain, you may have exercised too hard and will want to tone it down. 

See how we keep our residents coming back to the fitness center with our unique programing.  Click below for ideas to improve your programs.

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Topics: senior wellness balance senior fitness staying active injury prevention osteoporosis

Navigating the Dining Options at Your Senior Living Community

So you moved to a retirement community! Raking leaves is soooo 10 years ago. Who needs a lawnmower—not you! Snow is just a pretty decoration because you don’t have to shovel it, or in some cases, even clean off your car. Some do miss these seasonal outdoor chores, but many don’t.

ThinkstockPhotos-120726908_1.jpgThe biggest change, however, is the fact that you no longer have to think about what’s for dinner, or lunch, or even breakfast. What a joy! My husband and I have the same exact conversation every day at around 5:30pm: What’s for dinner? I don’t know. What do you want? I don’t care. What do we have lying around that I can toss together quickly? I don’t know, eggs, a salad? And we end up usually having a salad, maybe with an omelet. Easy, but sooo boring.

The Many Choices in the CCRC Dining Room

When you move in to a senior living community, you are sure to take advantage of the wonderful food options. Blueberry pancakes on a Tuesday? Why not! You would probably have a boring bowl of cereal, but not now. You can have eggs Benedict, grits and toast, and sausage. What’s for dinner? I bet it’s the soup of the day, a salad, an appetizer, an entrée, and a dessert. Oh and the desserts. No graham crackers or dry cereal for you! No sir! Cakes, pies, a wide selection of ice cream, Jell-O, crème brûlée, pudding, the works! Oh and lunch. You can have a cheeseburger or a BLT every single day if you want to.

It’s no wonder that many put on what I like to call the “Freshman 15.” Just like when we went to college, we had this amazing buffet of options every day, and who am I to turn down these delectable items? I want to get my money’s worth! So I eat everything that is offered to me. But there are plenty of healthy options. You just need to practice a tiny amount of restraint with an eye toward weight management, and learn how to navigate the menu.

Choosing Healthy, Nutrition-Packed Dining Options

Easy enough. Here are my tips:

  • Avoid the sauces. Try to stay away from stuff with lots of sauce on it. Always get the sauce on the side. Dip your fork in the sauce then in your food. That saves a little bit of calories.
  • Eat more salad. Make a salad your entrée twice a week, instead of the side for your main course. Practice the same restraint with the salad dressing that you do with sauces. Even if you LOVE Parmesan peppercorn dressing, dip your fork in the dressing first and then stab it into your salad.
  • Keep veggies healthy. See if you can get your vegetables steamed or roasted, without sauce or butter on them, with maybe a squeeze of lemon and salt-free seasoning.
  • Increase your fiber. Fiber helps you feel more full and has lots of healthy side-effects. Pick whole-grain items off the menu, like brown rice, quinoa, wild rice, and whole-grain breads. Stick with sweet potatoes and skip the baked potato if possible.
  • Enjoy healthy fish dishes. Look for the catch of the day and get it broiled or blackened, and always ask whether they prepare it with lots of butter or oil (and skip it if they do).
  • Indulge occasionally. And finally, dessert. As hard as this is, choose two days a week that you can treat yourself to dessert, and see if anyone at the table wants to share it with you. Often the serving you get is really meant for two or even three, so don’t try to scarf it all down by yourself. I also suggest saving your dessert, taking it home, and having it for breakfast! Your body does a much better job of burning calories during the day, and by the evening your metabolism has begun to slow down to prepare for sleep. (Do you know how sumo wrestlers gain so much weight? They eat a big meal, about 2,000 calories, and then go right to sleep.) And who doesn’t love chocolate cake for breakfast? 

So enjoy the easy life; you have earned it! Just don’t get too carried away with the food options. You are in this for the long haul, and if you eat sensibly, get a little exercise, and get involved with programs and activities at your new home, you will truly make your new life the best it can be!

Create a culture of wellness at your community, click below to learn more!  

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Topics: nutrition weight management senior wellness senior living calories fiber dining food

Senior Living: Four Tips for Improving Your Resident Exercise Program

Truly, one of the things I love about working in senior living is the passion employees have for serving the residents who live in their communities. Despite variation in the physical spaces’ amenities, decor, and size, the culture of caring about the residents is consistent. The people who work in senior living are genuinely committed to getting to know their residents as a means of helping them live exceptionally well.

Maybe I shouldn’t be surprised by this, but the other half of my career is spent in corporate

wellness, where the bottom line often drives the conversation. And while I think employers do care about their workforce, that’s not their starting point for investing in any wellness initiative. So when I work with senior living communities on improving their programming ThinkstockPhotos-529580019-1.jpgand activities for residents, I’m often surprised at what an afterthought their exercise amenities and services are. The clear appetite to provide residents with the very best options for living just doesn’t square with what’s in place for resident exercise at the community.

 If this disconnect resonates with you and you’re looking to make a change, consider
improving your resident exercise program with the tips below as ways to live up to your commitment to build active living options for your residents.

 

1. Provide staffing in your exercise program.

Residents will not (I repeat, will not) use your exercise equipment and spaces without the right leadership in that area of the community. It’s not sufficient to simply offer exercise classes, nor is it adequate service to have a trainer in the gym a few hours per week to offer assistance on the equipment. You can hire your own manager, or you can work with a fitness management company like ours. For more information on how get exercise leadership right in your community, check out some of the blogs we’ve written on the importance of staffing.

2. Review and update your group exercise equipment when you can.

Fitness equipment isn’t cheap, but the items used for group classes are far less expensive than the capital equipment in the fitness center. For $5,000, you can buy one new treadmill, or you can buy a classroom worth of new resistance chairs. There are a lot of practical tools that group fitness instructors can use in classes to make them more interesting and more effective for the residents, and they aren’t that expensive. In your next budgeting cycle, make room for a few of these options:

  • Small weighted balls: Sets of the 1.1# and 2.2# work well.
  • Airex balance pads: Buy enough for each person in balance class to have one.
  • BOSU: Buy a few to use in stations on a strength or balance class.

3. Establish a cross-referral system between your fitness center and your therapy group.

If you have qualified staff in your fitness center and there is not already a relationship between that individual and your therapy team, building a bridge between the two is low-hanging fruit on the improving-services tree. Check out this quick read to learn why we believe integration of therapy and fitness is important for resident well-being.

4. Take a hard look at all of your senior wellness initiatives and how fitness folds into that set of programming.

It should be woven in seamlessly among other programs and services designed to engage rather than entertain your residents. If all programming is being carried off in silos, it’s time to take a fresh approach. If participation in programs and services is represented by the same handful of residents, it’s time to re-envision your offerings. If the activities calendar looks pretty much the same as it did last month, last quarter, and last year, it’s time to breathe new life into what you’re offering. Download this quick read for a series of questions you can use to evaluate the quality of your wellness programming

Find out how to evaluate your program

Topics: exercise group exercise senior wellness senior living active living senior fitness staffing

Residents Expect More from Senior Living Community Exercise Programs

ThinkstockPhotos-535515241.jpgI got a call from a resident of a senior living community the other day. She told me that she’d been thinking about how her community could do better with the exercise program it offers. She saw a lot of potential to build on already successful offerings, and she’d been working with a resident team on this idea. Over the last several weeks, she’d been all over our website and decided it was time to talk about how we might be able to support her team’s goal to report on options to improve the community’s exercise program.

This woman was sharp! She had a good understanding about what was available to them, what was working, and where they needed to progress. Specifically, she told me that the classes were well liked and that didn’t necessarily need a change, but she also noted these common issues:

  • The pool is largely empty except for the regularly scheduled water aerobics classes.
  • The fitness center is typically unused because residents don’t feel like they know how to use the equipment to their benefit.

She had grabbed our quick read on how to grow participation in your aquatics program, and that’s when it hit her: she knew it all came back to staffing—that having qualified fitness staff running the community’s exercise program was central to its success.

Your Current Residents Expect More—and They’re Telling Their Friends

So if you’ve been focused on other competing priorities at your community and the exercise program is an afterthought running quietly in the background, now would be a good time to give it a second look. Because your residents are already doing that; and you can bet that if your current residents have a radar for what’s possible, your prospects do, too.

Sometimes there’s a hurdle in understanding just what a fitness center manager should be doing. I suppose that varies by community, but for a staffing organization like ours, we have clear expectations and supports for how NIFS staff spend their time in our client’s fitness centers

Maybe you think this kind of astute observation by residents isn’t happening at your community. That might be true, but before you make that assumption, consider how the resident with whom I spoke shared her observations with a prospective resident.

She told me that she had invited a friend to dine with her recently who was not a resident of the community but who was shopping for a senior living environment he could call home. He asked her if there was anything negative about living there. She said she couldn’t come up with negatives (which is great!), but then she told him about how they could do better with their exercise program (which is not so great).

And this isn’t the first conversation I’ve had like this where a resident found our organization and reached out to see whether and how we could help.

Review Your Wellness Programs as Well as Fitness

For what it’s worth, your entire wellness initiative may need a review—it’s rare to have a strong exercise program and a weak holistic wellness offering. It’s also unusual to have your holistic wellness program be strong while your exercise program suffers. Wellness and fitness go hand in hand.

If you’ve been waiting to address your exercise program until the residents complain, it’s time. Begin your investigation on possibilities by downloading our quick read below designed to help you quickly evaluate your overall wellness program. It highlights some broader wellness areas as well as specific exercise program components. Share it with your team and start a conversation about how to do wellness better in your community.

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Topics: senior wellness senior living senior fitness senior living community resident wellness programs exercise program

Are You Talking Senior Wellness TO Residents, or WITH Them? (Part 2)

Now it is time to apply what you learned in Part 1. Let’s look back on some key points:

  • Only 12% of the U.S. population is health literate.
  • Health and safety information should be delivered on a fifth-grade level.
  • “Why” is a crucial question to ask and to answer in resident wellness.

Did you think about how you and your clients communicate and how instruction is delivered? Do you talk to your clients, or do your discuss with your clients? Let me ask you this: How often are you creative with your answers? How often do you use analogies that can be seen in the everyday world?

The Power of Analogies in Senior Fitness EducationThinkstockPhotos-529580019.jpg

I love using analogies. The body is an amazing machine, but also a mystery to many. I know we have all explained osteoarthritis many times over in our careers, but how well is the message getting through to the client? We can try to explain that the cartilage in the knee has slowly been worn down over time due to previous damages that may have occurred.

Now imagine that you have no idea what cartilage is, or can’t picture it. Would anything after that word mean anything to you? Probably not. So let’s put some visualization to this. Cartilage covers bones where they will meet with other bones and rub together. It is like a wet plastic sheet. Over time, damage happens because of impact from the many falls, running, and jumping that we have done. It also becomes more dry and brittle as we get older. Because of the damage and the dryness, the bones do not slide across each other smoothly anymore. The rough surfaces rubbing together will cause more damage, and the moist plastic lining is not there anymore to stop the bones from rubbing together. This explanation took a little longer, but I also know that the client now has a good picture in their mind of what is happening inside their knee.

Perspective and Visualization

One surprising statistic I learned while in my physics class in college is that if you hold a gallon of water straight out in front of you, your shoulder has about 100 pounds of pressure on it, even though a gallon of water is approximately 8 pounds. This is a statistic I am always passing on to my senior wellness clients. It can be very hard to understand why such a small weight is so difficult to lift, and maybe even painful. Some even feel embarrassed that they can’t lift a larger amount of weight. As soon as I tell them this, there is always a light bulb that goes off, along with surprise, of course. Again, the body is a machine. Machines follow the laws of physics, but how many of us can explain physics well enough for a fifth-grader to understand? Visualization is key.

Working with Plain Language: A Training Manual, written by William H. DuBay, has a great deal of information on the background of plain language, why it is necessary, and how to apply it in all manners.

One of our greatest joys as health, wellness, and fitness specialists is seeing the people we work with succeed. So let’s find that common ground where we are not just talking to our clients, but discussing with our clients about their health, wellness, and happiness.

Interested in how you can do wellness better for your residents?  Grab our quick read below to see how you can better evaluate your wellness offerings in your senior living community.

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Topics: senior wellness senior fitness resident wellness programs education communication

Are You Talking Senior Wellness TO Residents, or WITH Them? (Part 1)

4399_KF_3334-1.jpgIn the fitness and health field, we are asked for advice continually. It is our job to build fitness routines that are safe, comfortable, and something our clients will actually build into an overall resident wellness lifestyle. The difficult part always seems to be creating a program that they like that also fits around all contraindications of diseases and ailments, and having them not give up after a week.

The Importance of Communication in Senior Fitness Education

After observing many fitness professionals with their clients and many years in practice myself, I noticed that one of the greatest obstacles is neither of those two problems, but our ability to communicate with the client and find that connection for them. I’m not talking about the connection of personalities and ability to get along, but that connection where the client understands your thought process and why you are putting them through the “torture.” Education is the key to our success with the clients, and it is how that education is delivered that matters most.

So stop and think about how you deliver your educational pieces. Most likely you lay out your fitness plan. Then you demonstrate the plan. Then at the end of the talk you ask if they have any questions. Of course they reply “no” or “when do we get started?” They have not asked the one most important question that we learn to ask when we are two, but become afraid to ask as we get older: “WHY?”

  • “Why are we doing this exercise?”
  • “How does it help?”
  • “You mentioned the muscles that we will be working—what do they do?”

Anticipating and Answering Residents’ Senior Wellness Questions

We as practitioners already know why we are doing this, so we forget to pass that knowledge on. We move on to demonstrating the exercises and correcting their movements and posture as they do the exercise, until they look like a pro to anyone coming in, but they still are not quite sure why they are doing that exact movement.

I may be one of the biggest “older” kids out there, but I still love the question “Why?” I truly feel that if we understand why we are doing what we are doing, we will stick to it better. Also, if we understand a subject it is more interesting to us. If it is more interesting, we tend to want to try to learn more and become proficient. The trick becomes how to properly educate and make a lifelong plan with our clients rather than just doing it to our clients. We have to know that those why and how questions are running through their heads and take the initiative to help them answer the questions they don’t even know to ask or how to form.

Making Wellness Communications Easy to Understand

The next challenge is the client understanding what you are saying. The Quick Guide to Healthy Literacy, a fact sheet produced by the United States Office of Disease Prevention and Health Promotion, states that “only 12 percent of adults have proficient health literacy.” Impact Information Plain Language Services’ newsletter reports that all health and safety information should be delivered at a fifth-grade comprehension level.

Health information is difficult for most people to understand. There is no difference in the world of wellness. We are asking our clients to trust what we are saying and what we are telling them to do, but many do not understand why they are doing the exercise we are teaching or how those exercises will help make them feel better, possibly decrease potential for chronic diseases, and even lessen the severity of other chronic diseases.

Think about this information and think about what you do. Do you work with your clients, or do you talk to them? You will probably find there is a little of each happening. Watch for part 2 to learn some tips on how to work with your clients and help them enjoy the wellness they are working with you to achieve. 

Senior living communities commonly miss out on the opportunity to have a qualified person on staff to help guide residents in the fitness center.  

Click below to check out our quick read, The Impact of Staff on Senior Fitness.

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Topics: senior wellness CCRC fitness center senior fitness education communication

Reasons Why Your Resident Wellness Program Shouldn’t Be Clinical

As communities have continued to adapt their concepts of and practices around what it means to provide wellness for residents, we have seen program offerings, cultural shifts, and amenity updates that really run the gamut. Some organizations have molded their own definitions of the dimensions of wellness along with branding symbols and adjustment of community taglines. In other cases, senior living communities are just putting a toe in the water by beginning the wellness dimension conversation with residents and employees.

There’s plenty of room for creativity; communities absolutely can (and should) put their own stamp on how they intend to execute on resident wellness. But there’s one trend I’ve seen in resident wellness that gives me pause: situating wellness in a clinical setting with a clinician at the helm. The most common articulation of this is tasking a registered nurse (RN) as the community wellness director and positioning all things wellness from the home base of the clinic, which is called the “wellness center.”

Differentiating Factors for CCRC Prospects

I’ve written before about the two primary areas in which communities can position themselves to senior consumers as being a better living option than aging at home. The first differentiator is in the area of care/safety for seniors as they age. The other primary area where communities can stand out from competition lies in residents’ opportunities to experience new places and people, to learn new things, to engage in stimulating discussions, and to participate in strategic reminiscing—all in ways that are unique to a community culture.

That second differentiator is your wellness program; it includes programs/events, dining, the physical environment, social opportunities, spiritual connection, emotional care, and intellectual opportunities. It may touch, or run into, a clinical environment. But situating your wellness program in a space that provides primarily reactive care to illness misses the boat entirely and sends a mixed message to your residents.

Creating an environment that maximizes well-being requires us to get our heads out of only physical health (and I mean fitness too). It requires adapting the dimensions of wellness into a person-focused framework like the one offered by The Eden Alternative’s domains of well-being.

Blending the Factors Dilutes the Senior Wellness MessageIMG_2740.jpg

Whether or not an RN with the right background can build your programming strategy and support a built environment that truly facilitates resident well-being depends on the knowledge, skills, abilities, and passions of the RN. I would suggest, however, that physically housing your wellness program in a medical environment, such as your health clinic, will limit your ability to deliver on a message of distinction about what it means to live well in the community because you’re blending the care/safety distinction with the wellness differentiator. By marrying them both that tightly, you’re diluting the message. For seniors who know they need the clinical support but aren’t quite ready to address that for themselves (and how many prospects are psychologically in this place?), they won’t hear a message about wellness that stems from the clinical care.

I’m not advocating that the clinic and the wellness offerings operate in distinct silos. I am, however, suggesting that wellness doesn’t start with medication management, blood pressure regulation, or access to a podiatrist. Helping individuals be individually well begins with understanding what creates purpose for them. The clinical care is a byproduct of age. Choices on how to live well are core to who the individual is. Attention to that fundamental element of each resident deserves staff and spaces that are dedicated to the lifestyle you’re promising each resident.

Interested in knowing how you could do wellness better for your residents?  Click below to find out how NIFS can assist you with wellness consulting.

find out more about consulting

Topics: senior wellness CCRC marketing resident wellness programs

Senior Living Community Has a Blast Raising Money for Alzheimer’s

pbrown.jpgOne of our clients put the Alzheimer’s walk on center stage this year, and the residents responded with gusto! Paul, NIFS fitness center manager at Meadow Ridge, knew he wanted to create programming around the area walk from a fitness perspective, but he was also interested in building a synergistic event that involved both employees and residents, many of whom have been personally touched by a loved one with Alzheimer’s disease.

It was their first time raising money for a cause, and they weren’t sure what to expect in the way of participation. But with thoughtful planning and a team effort, this year’s event was a success. Here’s a rundown of how they executed a $4,900 fundraiser for Alzheimer’s disease research on their very first try.

Paul initially set out with a personal brainstorming session to consider options and overall structure of what he wanted to offer. With that outline in hand, he met with both the administrator and the executive director. By the end of that meeting, they had a variety of fund-raising ideas on the table. Most importantly, he had the support of the resident health services director and the activities director to pull off the plan throughout the month of September.

Building Excitement

Paul started with a letter to the residents about what was coming. He mentioned the community’s support of the Walk to End Alzheimer’s in their area, and provided some basic facts about the impact of the disease. He provided a teaser in the letter to pique their interest and encourage them to watch for another communication outlining how they could get involved.

He followed that letter with another print communication announcing himself as the captain for the Meadow Ridge walking team, and invited residents to participate in either a walk at Meadow Ridge or the three-mile designated Walk to End Alzheimer’s in their area. He also outlined information about how to make a donation and included an envelope complete with a receipt for tax use and a return label on the front. All they had to do was write the check, seal the envelope, and return it to the receptionist.

Two days after the second letter went out, they hosted a root beer float day. That was a brand new activity for Meadow Ridge, and it successfully inspired recollections of childhood for participants. At the float-making station, they had reminders about making donations using their envelopes, and they also had a donation jar. They quickly raised almost $300 in cash at that 90-minute event. 

ThinkstockPhotos-537612271.jpgFund-raising Events

The next week the community offered two different fund-raising events. The first was a resident-only bingo party where the cost to play was $5 per game. Of course, great prizes were offered to those who won each game. They also held a 50/50 raffle with employees. This event raised $206 in total, where $103 went to the winner and $103 was donated to the Alzheimer’s Association.

The last week included a raffle for 30 different prizes for home services like gardening and housekeeping. There were also dinner-for-two prizes and opportunities to win a personal assistant for a day. The grand prize was dinner for three residents with the community owner. Some of the prizes were internal services offered by Meadow Ridge staff, while others were from outside vendors who wanted to participate in this important event.

A Big Success

In the end, they had participation from about one-third of the residents, and a team of 79 residents and employees joined in on the walks for a total of 64 miles. And to top off all of the enthusiasm around this fund-raising, the Alzheimer’s Association recognized the community for their creative efforts.

The whole thing was such a hit, they are already dreaming of what they can accomplish next year!

Related: How One Senior Living Community Got Focused on Brain Fitness

Our staff put their creative ideas into their programming to help increase resident participation, click below to see how you can improve your programs.

  Improve your programs >

Topics: walking senior wellness senior living Alzheimer's Disease activities

Balance and Fall Prevention: How to Fall and Get Back Up Safely

ThinkstockPhotos-494387335.jpgMarch is Balance and Fall Prevention Month for the National Institute for Fitness and Sports (NIFS) Active Aging sites. Although this is an important component of exercise for all age groups year round, NIFS spotlights balance and fall prevention for a month-long program and showcases the various challenges and solutions to balance issues, as well as how to stay ahead of the balance curve.

Our senior living communities provide educational presentations and handouts for residents to help with fall prevention. One such handout is a home safety checklist to ensure that your surroundings are as fall-proof as possible. The Home Safety Checklist can be a great resource to make safe changes around your home by doing things like making sure small rugs and runners are slip resistant, providing good lighting—especially in hallways, passageways between rooms, and other heavy-traffic areas—and keeping exits and passageways clear. These are just a few of the suggestions. What else has worked for you?

How to Prevent Injuries When Falling

The objective of NIFS Balance Challenge is to prevent falls, but let’s say you suddenly find yourself falling. Remembering these tips and safely practicing how to fall can be the difference between a bruise and a broken bone:

  • Never try to prevent the fall itself. Instead, stay relaxed to prevent further injury.
  • Bend your knees, or crouch, during a fall.
  • Turn/twist your body so you can fall onto the outside of your lower leg first. If you cannot twist your body, NEVER try to catch yourself with your hands as it can break your wrists.
  • Instead, smack the ground with your hand(s) to lessen the impact of the fall.
  • Roll onto your backside to allow the muscles to dissipate energy and lower the impact force.
Fear is often the biggest obstacle when it comes to falling. Having a game plan and practicing the correct falling form can train your body how to safely fall and maximize injury prevention.

After You Fall

  • After a fall, you are probably feeling shaken up and scared. Take a moment to make sure you are alright and that nothing is broken. Wiggle your fingers and toes and then begin to feel other parts of your body as you regain your bearings. If you are feeling okay, remember these helpful tips for safely getting up from a fall:
  • Roll over naturally to your side so your stronger arm is facing up.
  • Place your inside arm on the ground at chest level and place your outside palm on the ground to lift your upper body.
  • With both hands flat on the ground, lift your hips from the ground so that you are on all fours.
  • Crawl to the nearest, most steady piece of furniture (such as a chair, couch, or countertop).
  • Place both hands on the furniture and use your stronger leg by placing your foot flat on the ground in front of your body. 
  • Pull yourself up slowly; sit, if possible.
  • Do not let anyone lift you unless they are trained to do so.
  • Use your pendant or make noise for help if you cannot get yourself up.

These are just a few of the topics that the professionals at NIFS present at senior living communities across the country. This education folds in well with weekly balance classes and individualized balance exercises that are available year round for seniors. 

Download our whitepaper to see how we have evolved our programming in community fitness centers.  Residents need more than a simple balance class, do more for your residents.  Click below to get started.

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Topics: senior wellness active aging senior living balance fall prevention injury prevention

Cognitive Decline: Senior Wellness Program Considerations

ThinkstockPhotos-500778232.jpgAs we grow older, we experience changes in cognitive processes, which is a normal part of aging. But in some cases these changes are severe enough to interfere with the performance of activities of daily living (ADLs), signaling the beginning stages of cognitive decline or possibly dementia. In most cases, age-related decline occurs roughly around the age of 50, and it is estimated that by 2025, 7.1 million older adults will succumb to Alzheimer’s disease.

However, there are actions that you can take to promote your cognitive health. Likewise, research has shown that lifestyle choices can help delay or possibly prevent cognitive decline. Yet it must be stated that not all risks for developing dementia can be modified, such as age and genetics. More importantly, if you happen to be a wellness professional or care provider, it will be imperative for you to identify whether the person in question lives independently, needs assistance, or depends on others, as this will affect the individual’s wellness program.

Three Principles for Creating a Wellness Program

To create your senior wellness program, it is essential to have a strong foundation to build upon. Here are three principles to build from:

  • Identify possible barriers to your wellness program.
  • Develop strategies to implement your program.   
  • Consider the application of the strategies.

Case Study: Dan

Now let’s take this one step further and look at a hypothetical case.

Recently Dan has been experiencing a number of difficulties when it comes to his memory/recall. A few days ago, one of his friends noticed that Dan had difficulties following the flow of the conversations and had a tendency to forget what was said. Additionally, his son has been noticing over the past few months that Dan has been misplacing things and forgetting appointments. And on top of that, Dan has become aware of his recent lapses in memory. According to his neurologist, Dan is suffering from what is known as mild cognitive impairment (MCI).

With some background about Dan, we can begin the process of helping him navigate his barriers and begin to implement strategies that will best benefit him. With MCI, it is important to realize that Dan recognizes what is happening but needs help to navigate the MCI. Therefore, the following recommendations have been made for Dan which will require reevaluation every six months by his neurologist.  There is no cure for MCI—but these strategies to navigate challenges will help improve Dan's quality of life.

  • Regular exercise: Research has shown that it may delay cognitive decline or slow the rate of decline.
  • Social activities: Interacting with others creates a mutual benefit including offsetting potential isolation and depression brought on by individual struggles with MCI.
  • Cognitive stimulation: Taking part in creative pursuits that include problem-solving and reasoning help the brain remain active in important ways.

Also, research has shown that factors that aid in overall health may indeed play a significant role in delaying dementia. These strategies include

  • Staying physically active
  • Losing excess weight
  • Performing cognitively stimulating activities
  • Being social
  • Getting enough sleep
  • Eating healthy

Avoiding Falls

One more factor to be aware of is falling, and among older adults it’s the number-one cause of head injuries, which can lead to language, emotion, and thinking impairments. Thankfully, there are actions that you can take to help decrease the chance of falling, including increasing lower-body strength and balance, adjusting medications, and evaluating fall hazards.

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All in all, it’s important to keep a positive attitude and embrace a culture of wellness. Through this perspective and these three principles, you are setting up yourself or those around you for success. More importantly, it will behoove you to continue researching cognitive decline to better equip yourself and those around you. Consider this information as only a summary, a beginning point for further development depending on your needs and goals.

Whitepaper+Wellness Culture


Topics: senior wellness balance cognitive function dementia Alzheimer's Disease