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CFO - Senior Care Central, LLC

4 Ways to Turn Your Walk Into a Workout


While senior fitness offerings continue to explode in gyms around the country, the age-old tradition of simply ‘going for a walk’ still touts loads of health benefits, especially for older adults.

Brisk walking a offers low-impact activity that is relatively simple, can be done most anywhere, is fun to do with friends, and is easily modifiable to increase calorie burn. In addition to strengthening your bones and muscles, routine walking can also help prevent lifestyle conditions like diabetes and high blood pressure, as well as improve your balance, coordination, and even your mood.

If you are looking for quick ways to take your daily walk to the next level, don’t miss these expert tips:

Speed Up
The best exercise is that which gets your heart rate up to at least 55 to 85% of your MHR (maximum heart rate). The formula for MHR = 220 – your age. So if you are 65, for example, your maximum heart rate is around 155. Speeding up your walk so your heart rate climbs over 109 (70% of 155) for at least 10 minutes is going to count as good aerobic exercise that is helping strengthen your heart muscle.

Climb Hills
Walking up an incline naturally requires the body to work harder and use up more energy. This can help you build endurance over time and tone muscle groups in your legs you weren’t previously engaging. If you are concerned about a weak knee, reduce lateral knee movement and prevent discomfort with a knee brace specifically designed for walking.

Change Terrain
Instead of doing your usual walk around the roads in your neighborhood, head to a local trail and take a hike. Hiking up and downhill will burn more calories as well as pose a greater challenge to your balance and coordination skills. Exercising like this in nature has also been shown to boost feelings of attentiveness and positivity.

Add Intervals
Incorporate more intervals of high-intensity activity into your walk and you can both improve your endurance and aerobic capacity as well as give your metabolism a boost. 5 minutes of brisk walking punctuated with 30 seconds of squats, lunges, or crunches, followed by another 5 minutes of walking and then 1 minute of jogging and so on and so forth also spices up your walking routine and makes it a little more fun.

By | 2018-05-09T08:52:35+00:00 May 9th, 2018|Dr. Mauk's Boomer Blog, News Posts|Comments Off on 4 Ways to Turn Your Walk Into a Workout

The Role of the Rehabilitation Nurse

 
You may have heard of rehabilitation nursing, but are you familiar with what rehabilitation nurses do and their essential role in health care? According to the Association of Rehabilitation Nurses (ARN), there are four major domains within the new competency model for professional rehabilitation nursing (ARN, 2016) that can help us understand what rehabilitation nurses do.  In this blog, we will look at the ARN model from a layperson’s viewpoint to help explain the role of the rehabilitation nurse. Rehabilitation nurses:
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Promote successful living

Rehabilitation nurses do not only care for people, but they promote health and prevent disability. This means that rehab nurses engage in activities that help patients, families and communities stay healthy. Proactively, you might see rehab nurses helping with bike safety (such as promoting the wearing of helmets), car seat fairs (to keep children safe from injury), or stroke prevention through community screenings and teaching about managing risk factors. As rehab nurses, we also help patients towards self-management of existing chronic illness or disability, teaching them how to be co-managers with their health providers so they can maintain independence and have a good quality of life. Another key activity is facilitating safe care transitions. This means that rehabilitation nurses have a special skill set to know which setting of care is best for the patient to move to next and how to make this happen smoothly. For example, if Mrs. Smith has had a stroke and finished her time in acute rehabilitation in the hospital, but she lives alone and is not quite ready to go home, what is the best care setting or services for her to receive the help she needs?  Many errors, such as those with medications, happen when patients go from one place to another in the health system. Rehabilitation nurses can help persons successfully navigate these complexities and be sure that clients get the continuity of care they need and deserve.

Give quality care

The interventions or care that rehabilitation nurses provide to patients and families is based on the best scientific evidence available. Part of being a rehab nurse is staying current on the latest technology, strategies for care, and best practices. This is to ensure that all patients receive the highest standard of care possible. We stay current in many ways, including reading journal articles, attending conferences, obtaining continuing education, and maintaining certification in rehabilitation. Research shows that having more certified rehabilitation nurses on a unit decreases length of stay in the hospital. In addition, all of rehab care focuses on the patient and family as the center of the interdisciplinary team. To this end, rehabilitation nurses teach patients and families about their chronic illness or disability across many different areas including: how to take medications; managing bowel and bladder issues; preventing skin breakdown; dealing with behavioral issues that might be present with problems such as brain injury or dementia; coping with changes from a disabling condition; sexuality; working with equipment at home; and ways to manage pain.

Collaborate with a team of experts

Rehabilitation nurses are part of an interprofessional team of physicians, therapists, psychologists, nutritionists, and many others who work together for the best patient outcomes. For persons who have experienced a catastrophic injury or illness, the work of this team of experts sharing common goals will provide the best care, and rehab nurses are the ones who are with the patient 24/7 to coordinate this process. Through effective collaboration, excellent assessment skills, and communication with the rest of the team members, rehab nurses ensure that patient and families are getting well-coordinated care throughout the rehabilitation process. Remember that rehabilitation takes place in many settings, whether on the acute rehab unit, in skilled care, long-term care, or the home. The nurse’s role is to be sure that the holistic plan of care is followed by all staff and that the physicians overseeing medical care are continually informed of patient progress for the best decision-making possible.

Act as leaders in rehabilitation

 Not only do rehabilitation nurses provide direct patient care, they are also leaders in the rehabilitation arena. You might be surprised to learn that rehabilitation nurses advocate at the highest level for legislation surrounding funding and policy for those with disabilities and chronic illness, talking with Senators and Congressmen about key issues. ARN has professional lobbyists that continually watch health policy movement in Washington and keep rehab nurses informed. Rehab nurses help patients to advocate for themselves in holding government and communities accountable for needed care services. Lastly, rehab nurses share their knowledge with others. This is done in a variety of ways through conducting and publishing research, presenting at conferences, serving on local and national committees, and serving in public office. All of the leadership activities done by nurses in rehabilitation are to promote the best quality of care for patients with chronic illness and disability.

 

 

 

 

 

 

 

 

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By | 2018-05-05T22:31:24+00:00 May 5th, 2018|Dr. Mauk's Boomer Blog, News Posts|Comments Off on The Role of the Rehabilitation Nurse

Four Most Effective Ways to Treat Bone Spurs

Group of older mature people lifting weights in the gym

Bone spurs, which are small projections that develop on the edges of bones, are a highly common ailment that affects about 2 percent of the U.S. population.

People of any age can develop bone spurs, but they’re especially common in senior citizens since they are often associated with osteoarthritis-related joint damage.

Bone spurs don’t always require medical treatment, but, depending on their location, they can contribute to joint inflammation, pain, and stiffness that limit mobility. Bone spurs along the spine are particularly problematic, as are ones that develop in the knee or ankle joints.

For seniors who are struggling with bone spurs, there are lots of different treatment options available, including the four listed below.

 

1. Weight Loss
Weight loss is one of the most effective treatments for managing bone spurs, especially spinal bone spurs.

Changing your diet will is, generally speaking, the most effective weight loss tool. Focus on limiting your caloric intake and cutting out greasy fast food and highly processed snacks. Replace them with high-quality protein, fruits, vegetables, and healthy fats like avocados and olive oil.

Foods rich in omega-3 fatty acids can also help lubricate the joints and relieve inflammation.

2. Lifestyle Aids
There are lots of tools out there as well that can help relieve pain caused by bone spurs. Some good options to invest in include:

Supportive shoes that cushion the feet and avoid putting extra strain on the joints
Orthotic inserts to provide extra support
A shoe horn to help you avoid bending over and aggravating your back while getting dressed

3. Regular Exercise
Exercise releases natural painkillers in the form of endorphins. It also strengthens the muscles to help support the joints and relieve pressure placed on them.

Resistance training, walking, and swimming are all good exercise options for people struggling with bone spurs. Work with a trainer or physical therapist to make sure you’re practicing proper form and not doing anything to aggravate your condition.

4. Minimally Invasive Surgery
Finally, some people require minimally invasive surgery to get rid of their bone spurs. When you undergo surgery, a doctor will use state-of-the-art equipment to identify the spur and extract it.

This is typically an outpatient procedure, and the recovery time only lasts a few hours — you’ll be up and walking shortly after and won’t have to deal with an extended hospital stay.

By | 2018-04-30T09:20:59+00:00 April 30th, 2018|Dr. Mauk's Boomer Blog, News Posts|Comments Off on Four Most Effective Ways to Treat Bone Spurs

Medicine Cabinet Spring Cleaning Reminders for Seniors

Are you tending to your ever-growing spring cleaning checklist? If you don’t have “clean out the medicine cabinet” as one of your ToDos, add it today and don’t forget these important reminders:

Dispose of Old Medicine
Unused prescriptions, expired over-the-counter drugs, empty boxes, and bottles . . . it’s easy for a medicine cabinet to become cluttered over the year with superfluous items. Take some time this spring to clear it out and safely dispose of the medicine you no longer use.

  • Check expiration dates and recycle old medicine boxes and bottles (remove prescription labels before you toss them or mark out private information)Follow instructions for disposing of medicine or check with your local pharmacy or law enforcement agency about upcoming drug take-back events
    Simplify your daily medicine schedule by sorting pills into color-coded pill organizers with day of the week and time of day compartments

Upgrade Home Health Items
As you get older, is your doctor recommending you check health metrics at home more regularly like blood pressure, temperature, or blood sugar? Having handy, reliable home health tools to gather and record important health data could play a significant role in helping you manage a chronic illness, prevent infection, and be alerted when something seems off. Don’t forget to check that these tools are in working order:

  • An accurate thermometer to check one’s temperature regularly
    A reliable blood pressure monitor with memory for recording readings
    A blood sugar monitor with strips (especially if you are one of the 25% of adults over 65 with diabetes)
    A pulse oximeter (if you have frequent respiratory infections or heart disease)

Update Medical ID
Did you know that most smartphones offer you the ability to store important medical ID information in the event of an emergency? Simply find the Health app or Medical ID feature in the settings on your phone and input important information like birth date, known medical conditions, allergies, blood type, and emergency contact numbers.

If first responders are unable to get this information from you at the scene of an accident, they are now trained to check your smartphone. Medical ID information can be accessed from the lock screen of most smartphones without having to enter a passcode.

Don’t forget to check the stock on your first aid kit – refilling items like band-aids, wound solution, NSAIDs, cold compresses, antibiotic cream, sterile gauze, and elastic bandages could come in handy during your summer adventures.

By | 2018-04-21T08:51:54+00:00 April 23rd, 2018|Dr. Mauk's Boomer Blog, News Posts|Comments Off on Medicine Cabinet Spring Cleaning Reminders for Seniors

Guest Post: How to Reduce Loneliness for the Elderly in Your Life

Reaching the golden age does not always come only with a great life experience but also with reasons to make you feel lonelier than ever. Years have passed by and many of those people you encountered and loved so much may have passed away over time. This is something that remains in your heart forever.

Feeling lonely is not something to be ashamed of but also not something to control your life. Discover below the best ways in which to reduce loneliness for the elderly in your life. They deserve to live happy during this new stage in their existence. Help them rediscover the joy of living!

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 Develop a Strategy to Defeat Seclusion

If you have elder people you love, you must engage more in their life. It is unavoidable for them to feel lonely from time to time. This is why they need your love and support more than ever. Make them feel loved and an important part of your life. Offer them reasons to smile and continue every day. Do not forget about them or ever leave them feeling like no one has time for them anymore.

Allow Them to Feel Useful

Feeling like there is nothing left for you to do in life is the worst possible feeling. Older people should be treasured because they have a life experience to share. Learn to listen to them more often, spend more time with them and allow these amazing people to teach you what they know. Engage with them in activities that are suitable for their age and help them keep themselves active. Never leave them alone for too much time and always advise them on how to stay clear of sadness and depression.

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 New Bridge for the Generation Gap

The generation gap between young people and older ones is obvious. However, there should always be a bridge built with love, compassion, and respect or understanding to help keep these two generations together. Teach your children to appreciate the elderly. If they have grandparents, guide them towards building close relationships with them. Spending time together and sharing experiences will be a great way in which to reduce loneliness for the elderly in your life. It will also be a great life lesson for your children.

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To ensure a better life experience for them at this stage you can also consider professional help in care homes in Maidstone. The main stages of life are the same for all of us. We may go through them differently and face varied challenges, but we all get to the same place sooner or later. Let’s treasure the amount of experience and life stories these amazing people have to share. We will learn more from them than from any other experience in our life.

 

 

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By | 2018-04-14T17:47:04+00:00 April 19th, 2018|Dr. Mauk's Boomer Blog, News Posts|Comments Off on Guest Post: How to Reduce Loneliness for the Elderly in Your Life