Dr. Mauk’s Boomer Blog
Each week, Dr. Kristen Mauk shares thoughts relevant to Baby Boomers that are aimed to educate and amuse.
Dr. Kristen L. Mauk, PhD, DNP, RN, CRRN, GCNS-BC, GNP-BC, FAAN
Guest Blog: The Importance of Early Rehabilitation for Injury Recovery
If you’ve ever been injured, you know how hard it can be to get back to your normal routine. You want to make sure that your injury heals properly, but you also need to stay active in order to rebuild strength and mobility. That’s why it’s so important to start early rehabilitation as soon as possible after an injury occurs—even if it means taking a few days off from work or training until the initial pain subsides.
Early Rehabilitation is the key to a successful recovery from injury
Early Rehabilitation is the key to a successful recovery from injury.
Early intervention is essential to ensure an optimal outcome following trauma or surgery, and can help you return to your previous level of function with minimal risk of developing chronic pain. Early rehabilitation helps reduce your risk of developing chronic pain and restores normal movement patterns, joint integrity and strength. Afterwards proteins must be consumed in your diet as it helps in many ways to cure injury.
Recovery from an injury doesn’t have to be stressful or frustrating.
Recovery from an injury doesn’t have to be stressful or frustrating. In fact, rehab can be a fun and rewarding experience if you’re willing to listen to your body and work with it as much as possible.
In the weeks following surgery or an acute injury, there are several things you can do to prepare yourself for the road ahead. It’s important that you don’t rush into activity–if anything hurts even slightly, take a break! Listen closely when doing any kind of physical activity; if there is any pain or discomfort at all (even slight), stop immediately and rest until the next day before trying again.
This may seem counterintuitive at first but allowing yourself plenty of time between sessions will allow tissues in need of healing time for proper recovery and repair without causing further damage by rushing through exercises too quickly or ignoring warning signs from your body telling you something isn’t quite right yet. For injuries with major marks scar treatment should be provided.
The longer you wait before starting your rehabilitation, the harder it will be to recover.
The longer you wait before starting your rehabilitation, the harder it will be to recover. The longer you wait, the more your body will change. Your muscles will atrophy and become weaker over time if they’re not being used regularly; if you have an injury that prevents physical activity (as many do), this can cause serious problems down the road.
The longer we delay getting back into our daily routines after an injury or surgery, the harder it gets for us to regain strength and range of motion in our joints as well as regain confidence in using them again–which means that even after rehabilitating ourselves properly once we start, we may still find ourselves struggling with mobility issues later on down the line!
Early intervention is key to a speedy recovery.
The earlier you begin rehabilitation, the better. In fact, research has shown that early intervention can help you return to your previous level of function and reduce your risk of developing chronic pain. Early intervention also helps restore normal movement patterns and joint integrity by focusing on gentle exercise that encourages movement without causing pain or further injury.
Early rehab is also a good way to prevent injuries in the first place: if you’re not working out after an injury or surgery, it’s easy for other parts of your body (like muscles) to weaken while they’re resting–and this can make them more susceptible to getting hurt again later on down the road.
Early rehabilitation can help you return to your previous level of function.
You may think that rehabilitation is a quick and easy fix. Unfortunately, it’s not.
Rehabilitation is a process that takes time and involves many steps. The goal is not to make you feel better or stronger in the short term; rather, it’s about helping you return to your previous level of function and independence as soon as possible so that you can resume normal activities without pain or limitations on your ability to do things like walk up stairs or pick up objects from the ground.
The best way for this process to work effectively? Start early!
Early rehab helps reduce your risk of developing chronic pain.
Early rehabilitation can help you recover from an injury faster and reduce the risk of developing chronic pain.
Early rehabilitation is important because it helps prevent chronic pain, which is often a result of inactivity and immobility after an injury. When you’re injured and can’t move, your muscles start to weaken over time. Without regular exercise or movement, these weakened muscles become even weaker–and more likely to cause injuries down the road as they try to carry out tasks that are too much for them! This process is known as muscle atrophy (loss of size) or weakness due to disuse atrophy (loss). In other words: if you don’t use it now…you might not be able to use it later on!
Another reason why early rehab matters so much? It may help keep surgery at bay! Studies have shown that people who participate in physical therapy following their injury have fewer surgeries than those who do not receive therapy services.* In addition, those who receive early intervention tend not only experience less pain but also return back into work sooner than those who do not receive any kind of treatment whatsoever.*
Early rehab helps you restore normal movement patterns and joint integrity.
The first step in the rehabilitation process is to restore normal movement patterns and joint integrity. When an injury occurs, there are often changes in the way you move, including muscle weakness and loss of mobility. Your physical therapist will help you regain these abilities by guiding you through a variety of exercises that focus on specific muscles and joints.
The goal of early rehab is to get you back to your previous level of activity as soon as possible while reducing the risk of further injury or pain caused by continued use without proper treatment (known as overuse).
It’s important to work with a doctor and physical therapist who understand the needs of athletes, and can help you stay on track with your recovery.
It’s important to work with a doctor and physical therapist who understand the needs of athletes, and can help you stay on track with your recovery. You also need to stay motivated and positive.
If your injury is severe enough to require surgery, there are some things that can be done in the early stages of rehabilitation before surgery:
- Prehabilitation exercises – these are exercises that help prepare muscles for activity after surgery or an injury (e.g., stretching)
- Postoperative care instructions from doctors or physical therapists
Conclusion
We hope this article has helped you understand the importance of early rehabilitation, and how it can help you recover from injury. The longer you wait before starting your recovery plan, the harder it will be to get back to normal. It’s important to work with a doctor and physical therapist who understand the needs of athletes, so they can keep track of your progress throughout treatment.
3 Hidden Signs of Mobility Problems
While you don’t have to be overly observant to recognize that difficulty walking can spell trouble for your mobility, you may not necessarily be on the lookout for less subtle signs that can serve as red flags too. Check out this quick list of three hidden signs of mobility problems:
Avoiding Stairs
Are you opting to take the elevator more than normal? How about spending more time on the ground floor of your home to avoid using a staircase? Stairs can be one of the most difficult environments to traverse when mobility problems are starting to set in.
Stairs require extra leg strength, coordination, and balance. Avoiding stairs, whether conscious of it or not, could be a red flag. Same goes for exercise. If you are finding excuses to skip regular exercise because of mounting difficulties with getting around, it’s time to seek assistance.
Frequent Falling
While falls aren’t all that uncommon for seniors (one out of four seniors experiences a fall every year), frequent falling could indicate mobility difficulties. Even if you have not yet experienced an injury due to a fall, the fact that you fall even more than once a year could shed light on underlying risk factors negatively impacting your mobility including motor impairment and balance problems.
Chronic Illness
You may think that only chronic illnesses which directly affect your leg strength and coordination would impair your mobility, like Parkinson’s or multiple sclerosis, however, you would be wrong. Conditions including diabetes, arthritis, and even heart disease can play a role in reducing your ability to quickly and safely move with ease.
Heart failure, for example, can leave your short of breath when you walk or stand for long periods of time. Diabetes can affect nerves in the legs and feet and arthritic joint inflammation can make walking painful.
Researchers have found less common risk factors that also increase an older adult’s chances of developing mobility problems. These include drinking or smoking, recent hospitalization, having symptoms of depression and experiencing memory and critical thinking problems.
Mobility difficulties do not need to be the end of the line for you. Advancements in technology, design, and engineering have revolutionized the assistive devices people with mobility problems can use. Utilizing equipment to help keep you mobile like motorized scooters, walkers, canes, and specialty wheelchairs can play an important role in both your health as well as your outlook on life.
Guest Blog: Adult day programs giving a new life to the adults
Those who had enjoyed a considerable amount of independence in their youth, the time has come when they need help from others as they were migrated to old age. Life is never static, and it keeps on changing from time to time because change is the integral and inherent part of life. Once you cross the fancy days of your youth and step into adulthood, life becomes more challenging than ever. It took a big leap when you get older and started calling by the people as elderly.
The adult day care homes came up as a hope for many adults who are living a lonely and concise life. They have given them many reasons to enjoy their adulthood, keeping aside all their worries and tensions of life. Many daycare homes in the USA have gone to the extent of providing a friendly and composite environment that even doesn’t get in their homes. The adult day programs in Atlanta offer a welcoming environment to the adults by connecting them back to mainstream society and expanding their outreach. They provide support and a needed break for someone who cares for a loved one who is no longer independent.
Every adult is welcomed in an adult day care home.
The adult day care homes take care of every adult regardless of their religion, race, and ethnicity. Caregivers in the Atlanta adult day care homes are not the ordinary people infect they are the one who is not doing this just as a job but it’s is their passion and nature to help elders and share their pain and joy. All the adults staying in the adult day care homes spent their day with loads of fun and doing meaningful activities.
It is not that adult daycare homes only provide emotional or medical support to the adults; they also facilitate adults by organizing musical events and taking them to cultural festivals. Some of them hold weekly performances by local musicians and local entertainers. They also give them the opportunity for interactions with pets and children, cooking projects, take them to nature walks, games, parties, and yoga classes.
Who joins adult day care homes?
- Adults in their 50s – 90s with some physical or cognitive behavioral problems.
- Older adults who don’t wish to stay home alone all through the day.
- Older adults can benefit from social interaction and a structured environment.
- Adults who are abandoned by their family and they are forced to live alone.
- Adults whose children are not living with them because either for work or study, they have to live outside the town or country.
Loads of Surprises
It is not that the adults living in the Adult Daycare homes are entirely cut off from their families and friends. This is not the case with every adult day care home because many Adult daycare homes provide surprise adults’ by suddenly calling their family members and close friends for a quick meet up or gathering.
As much as adults miss their family members, their family members also miss them equivalently.
Learn and earn schemes
Money adult Daycare homes also provide learning and earn schemes to the adults who want to do something big in their life. It doesn’t mean that if you are elder or older, your professional life is over. Many adults are still willing to work after their retirement from their professional life. The adult Daycare homes provide equal opportunities for adults.
6 Ways to Keep Seniors Safe During the Holiday Season
The holidays are just around the corner. While it can be the best of times for many, it can also be the worst of times for some. On the one hand Holiday Season means turkey, gifts and family. On the other hand, it can also mean cold, ice, darkness and loneliness.
Here are a few tips on how you can help your mom, dad or yourself stay safe during the holiday season.
1. Get the flu shot
Up to 85% of flu related deaths happen to those over the age of 65. The Center for Disease Control suggests get the flu vaccine is the best way for seniors to avoid getting the flu. It’s often free under Medicare, Medicaid, insurance plans under the Affordable Care Act and many private employer and school insurances.
2. Avoid isolation
Winter conditions have a tendency of keeping folks indoors, especially less mobile seniors, making isolation a real risk.
Check up on your parents frequently. Make sure they’re not missing any medical appointments, they’re getting their medications, their fridge is full and they’re connected to their support system. Arrange transportation if necessary.
3. Walk safely outdoors
Icy conditions and uneven walking surfaces dramatically increase the risk of outdoor falls. Consider crampons for extra grip and stay indoors during winter storms. You may also want to look into getting a medical alert system with GPS and fall detection to get immediate help in the event of a fall, injury or medical emergency.
4. Avoid depression
The winter blues are a real thing. Shorter days, lack of sunlight, cold weather can all lead to depression. Make your parent’s home a brighter place with therapy lamps. Stay in regular contact with them, include them in family plans, arrange for them to meet with friends and to exercise frequently.
5. Keep the heat on, but keep it safe
Make sure all heat sources are used safely.
Space heaters should have three feet of clear space around them – no curtains, blankets or clothing touching. Have the local fire department install smoke and carbon monoxide detectors – it’s often free!
6. Prepare for power outages
A power outage in the winter months can be especially dangerous for immobile seniors. Make sure your parents have a flashlight or battery operated lanterns. Arrange an alternate place for them to stay if they have no heat or light.
Guest Blog : Ways to Make In-Home Care Easier
Being responsible for another person when they’re unable to care for themselves is an emotional and physical challenge. Whether it’s a parent, grandparent, or in law—it’s not easy. If there is a way to help ease the burden, it’s a good idea to do it. Here are three adjustments that will make in-home care easier.
1. Remove potential hazards
Whether you care for someone who has dementia or someone who can’t walk, it’s important to remove anything that could be dangerous to them.
Health Care Associates mention a few hazards to think about:
● Throw rugs
● Clutter
● Slippery or steep steps
● Poor lighting
● Pets
● Unstable chairs
● Extension cords
● Low toilet seats
● Sidewalk cracks
● Sloping driveway
While you may not have control of all of these hazards, it’s a good idea to eliminate the risks when possible. Being aware of the potential risks will help you to know which areas you need to keep an eye on.
2. Delegate the big tasks
As a caregiver, your priority is taking care of someone. However, it’s common for caregivers to feel like they have to take care of everything. Instead of trying to manage everything yourself, find ways to take the pressure off of yourself so that you’re able to focus on what matters most.
For example, if you’re not a professional cook or an appliance repair professional, don’t try to be—consider meal delivery or appliance services. Instead of feeling guilty for not doing everything, lighten the burden so that you’re able to do your job without unnecessary stress.
3. Practice self-care daily
Self-care is at the top of the list for caregivers. It’s important to remember that the better you take care of yourself, the better you can take care of another person. Many caregivers have a hard time when caring for their own health.
According to Caregiver.org, these are all common for caregivers:
● Sleep deprivation
● Poor eating habits
● Failure to exercise
● Failure to stay in bed when ill
● Postponement of or failure to make medical appointments for themselves
If you’ve experienced any of the same issues, try to nail down the reasoning behind the problem. What makes you feel like you can’t do those things? Have you tried reaching out to others? Set goals around your health and don’t be afraid to reach out to friends and family for help.
7 Simple and Effective At-Home Workouts for Older Adults
Exercise and nutrition are important aspects of a healthy lifestyle and should be the focus of our everyday life. As we age, our body slows down, muscles become weak, and metabolism takes a hit. Simple activities like playing with grandkids, taking the stairs without getting winded or getting off the couch with little or no grunting can be challenging. Therefore, it’s important for the elderly to be physically active and make exercise a regular routine because it has some serious health benefits. For effective and easy home workout sessions buying a few home fitness equipment’s would be smart move.
Health Benefits of Exercise in Older Adults
Older adults have different reasons to stay in shape than the younger generation. Physical fitness is important for them to live a healthier, longer and more joyous life. The health benefits of exercise in seniors include:
- Independence
Exercise is one of the best ways to remain independent for older adults. Regular exercise keeps them active and helps with walking, cooking, eating, dressing, and using the restroom on their own.
- Improves balance
Regular exercise helps improve balance, so the older adults can do the activities they enjoy without straining or risking a fall.
- More energy
Exercise promotes the release of endorphins. These essential neurotransmitters are associated with pain mitigation and a sense of well-being. They help in combating stress hormones, promoting healthy sleep, and making them feel more lively and energetic.
- Prevents diseases
Old age makes them vulnerable to diseases such as osteoporosis, heart diseases, depression and diabetes. When they adopt a healthy and more active lifestyle, they can prevent these diseases or reduce the severity of the symptoms.
- Improves brain function and mental health
Seniors leading an active lifestyle is known to have improved cognitive health. A study from the Alzheimer’s Research & Prevention Foundation revealed that regular exercise reduces the risk of developing Alzheimer’s disease or dementia by nearly 50%.
At-Home Exercises for Older Adults
The best part of at-home exercises is that they are all about function; they are not very different from everyday movements, and yet you can get to make the most out of them. These exercises can be done with basic equipment like dumbells and resistance bands or with objects around the house. However, we recommend you to use a yoga mat for padding and also to reduce your chance of slipping. If you are not confident, ask someone to supervise you and provide support when needed.
- Walking
Walking is one of the most accessible and least stressful forms of exercise. Generally, 10,000 steps per day are recommended for a healthy lifestyle. But if you have difficulty walking or pain in the joints, settle down for a smaller number. Walking strengthens your muscles, lowers your risk of diabetes, heart disease, stroke, and colon cancer.
- Dumbbell strength training
Strength training is known to reduce the symptoms of osteoporosis, diabetes, back pain, and depression. It also helps you manage your weight, contributing to higher metabolism and better glucose management. Regular workout and strength training helps you in maintaining balance and stamina.
Some of the best dumbbell strength training exercises for improved balance and flexibility include:
- Tricep extension
- Bent-over row
- Overhead press
- Bicep curl
- Front raise
- Stretching Exercises
Stretching exercises help relieve some types of chronic pain. These exercises also increase flexibility. However, be mindful of your hip and knees while doing stretching exercises.
- Leg & Arm Raises
Leg and arm raises are simple yet effective ways to incorporate workouts for seniors at home. They not only improve strength but also help with balance. You can use a chair for support when doing leg raises. And if you want to increase the difficulty level of arm/leg raises, add a resistance band to your workouts.
- Resistance band workouts
Resistance bands are stretchy rubber strips used to add resistance to workouts. They are affordable, user-friendly, and hence are a great at-home workout for seniors. These resistance band exercises strengthen the core, improve mobility, posture, and balance.
Some resistance band workouts for seniors include:
- Triceps press
- Bicep curl
- Leg press
- Lateral raise
- Band pull apart
- Weight Training
Lightweight training helps prevent osteoporosis and increase muscle strength. Simple exercises such as wall push-ups can improve muscle mass, increase endurance and strength.
- Chair Yoga
This low-impact form of exercise is great for improving muscle strength, mobility, balance and flexibility. Chair yoga is less stressful on muscles, joints, and bones and hence a better option than conventional forms of yoga.
Chair yoga has been shown to improve mental health in seniors while improving sleep quality, lowering instances of depression, and helping seniors experience a general sense of well-being. Some popular chair yoga exercises for seniors include:
- Seated cow stretch
- Overhead stretch
- Seated cat stretch
- Seated twist
- Seated mountain pose
To lead a better quality of life, it’s important that you stay active. One way to do it is through regular exercise. Try the above at-home exercises for seniors and develop an exercise routine that works best for your health needs and capabilities.
Author Bio:
Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded
SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.