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: How to Find the Most Engaging Senior Living for Your Loved One
Making the decision to place your loved one in an assisted living community is never easy. Whether this option was carefully considered over a period of time or a sudden change in health has culminated in this necessary change, it’s important to take the time to find the right community for your loved one. Fortunately, there are ways you can increase your chances of finding a wonderful senior living facility that will tend to your aging loved one’s needs.
● Talk to Your Loved One’s Health Care Provider
Usually, the best people to give recommendations on senior living facilities are physicians and nurses who specialize in providing geriatric care. Because their clients are of advanced age, they will be familiar with the local senior living homes. They can also provide you with information on which facilities tend to provide more engagement and enrichment activities, as well as which ones might only provide basic care. Others in your local community or church group might also have the information you need to get started on your search for the perfect assisted living community.
● Consider Ratio of Providers to Residents
While it’s not impossible to provide an enriching environment within larger assisted living facilities it can be quite difficult, especially if they are understaffed or staffed with underqualified employees. If the ratio of staff to providers is too large for your liking you may want to consider placing your loved one elsewhere. If there are too many residents and not enough caregivers your loved one may not receive the amount of personal attention they need to truly thrive in their new community. You should always go with your intuition when choosing the proper assisted living facility to take care of your loved ones.
● Check Out Their Events Calendar
A good sign of an enriching senior living facility is a full events calendar. Regardless of age, many seniors enjoy having a robust social life. A sense of community and a lively atmosphere can even help loved ones who are living with dementia cope better with their prognosis and disease management. Other countries emphasize the importance of community and inclusion within their care homes. For example, Japan is known for its thriving older population. A Japanese retirement community usually offers a wide range of activities for their residents to participate in, which promotes wellness and a better quality of life. If the facility you are considering offers social outings, group exercise classes, pet therapy, and other opportunities then that is a good sign of a caring and compassionate place for your loved one.
● Take a Tour and Talk With Other Residents and Families
One of the most effective ways to decide if a senior living home may be a good fit for your loved one is to take a tour and observe a typical day at the facility. You will get a pretty good idea of what their sense of community is like, as well as whether most residents are happy and socializing with others throughout the day. Another sign to look for is if the caregivers seem to be engaged with their residents or whether they seem to simply perform their duties as needed. Enriching senior living facilities will usually feature brightly decorated spaces, common areas, games, and other amenities for residents to enjoy.
● Assess Facility for Proper Security Measures
As your loved one ages you want to ensure that the facility you choose for them meets safety standards. Age-related issues like dementia, Alzheimer’s, and memory loss can all lead to unfortunate accidents and tragedies that are usually preventable. Before selecting a senior living community for your loved one be sure to run down a safety standards checklist. You’ll want to see that the facility has brightly lit hallways, multiple fire detectors throughout the premises, secured entrance and exit points, as well as handrails and CCTV. While it’s important to provide residents with enriching and stimulating activities, your loved one’s safety is tantamount.
Finding the right senior living facility for your aging loved one can be challenging, both figuratively and emotionally. Fortunately, with a bit of time and patience, you can find a wonderfully engaging senior living facility to meet your loved one’s health needs and provide them with a wonderful quality of life.
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.
8 Fun Activities for Seniors with Mobility Issues
Do mobility issues have your aging parent down in the dumps? Losing the ability to get around independently can definitely strike a blow to confidence and wellbeing levels. Mobility issues don’t need to stifle a senior’s sense of purpose or enjoyment of life though. Don’t miss these 8 fun activity ideas for seniors with mobility issues:
Board games – bring on the board games and give your loved one a cognitive boost. Everything from cards to Scrabble to Monopoly, Dominos, and Checkers is a great place to start. Stock up on gently used board games from local re-stores like Goodwill and invite friends and family to join in on the fun.
Puzzles – putting puzzles together stimulates critical thinking and problem-solving skills as well as engages spatial awareness and concentration. Don’t reserve your fun to jigsaw puzzles either; games like Sudoku and Jenga have similar brain-boosting effects too!
Cooking – maybe standing at the stove to stir a big pot isn’t feasible, but mixing a green salad at a lower table is. Or helping scoop cookie dough onto a baking sheet. Cooking with your aging parent not only gives them something fun to do but helps them feel like a productive contributor in the home too.
Chair exercises – routine workouts are critical for all older adults, even people who are limited to canes, walkers or wheelchairs. Physical fitness helps prevent unwanted weight gain and lifestyle diseases like diabetes and heart disease. Guides to chair exercises and exercises for those recovering from injuries like fractured hips can be found online.
Art project – get the creative juices flowing and find an art project geared towards your loved one’s interests. Perhaps it is painting on a canvas, collaging, knitting, coloring, making jewelry, or even simply framing family photos – the act of creating something can is truly invigorating.
Planting – potting plants is easy and accessible when your loved one can sit in a chair at a table. Mixing soil, placing plants inside pots, and even snipping dead leaves or picking herbs are monthly activities that your loved one can do with minor assistance.
Reading – Nothing beats a good book. If your loved one is unable to hold a book or see words on a page, audiobooks are a great alternative (and can be borrowed for free at your local library).
Video chatting – for seniors with mobility limitations, social isolation is a very prevalent and dangerous reality. Technology makes it easy, however, to connect with friends and family near and far via free services like Skype, Google Hangouts or Facetime. You simply need a smartphone or webcam with speakers for your computer.
Smart Ways Seniors Can Practice Better Posture
For seniors, age-related muscle loss, joint stiffness, and bone weakness all contribute to the tendency to slouch, slump, or hunch over when sitting and standing. If you’re wondering if poor posture in old age is really that big of a deal, the answer is yes.
Poor posture habits can culminate in a host of symptoms including:
- Back and neck pain – wear and tear on the spine from prolonged bad posture coupled with tense and inflamed muscles compensating for the slouching and slumping add up to chronic pain.
- Reduced breathing capacity – hunching your back places added pressure on the thoracic cavity, leaving less room for your lungs to fill with air when you breathe.
- Interrupted digestion – intestinal motility is believed to be at its most efficient digesting food and moving gas when your abdomen is straighter and more upright.
Musculoskeletal damage – poor posture habits can cascade from strain in the back to pelvic imbalance, to even knee and leg issues over time.
So how can seniors make small improvements to their posture to benefit their health? Don’t miss this quick list:
Sit Less, Move More – prolonged sitting which has been linked with early death is also a classic bad posture culprit. Because of mobility issues or illness, seniors may feel prevented from staying active, however, it’s essential to spend less time sitting each day and more time moving, whether it’s walking, exercising, socializing, you name it.
Avoid Text Neck – the more modern posture habit of craning the neck past the shoulders and tilting the head down at a 15 to 45° angle to look at your tech devices places serious strain on your back muscles as they work overtime to hold your head up. Try to:
- Make phone calls or using talk-to-text instead of staring down at your phone and texting
- Use a laptop desk when working on the computer in bed or on the couch
- Hold your smartphone or tablet up in front of your face instead of at your waist
Practice Posture Exercises – your back and core muscles play an important role in properly supporting your spine and helping you maintain good posture. Reinforce these key muscle groups with routine exercise!
Check Your Biomechanics – your feet and the biomechanics of your gait can seriously impact your posture. Overpronating can lead to exaggerated inward knee rotation which stresses the hip and thusly compromises spinal integrity. Check your gait and sitting/standing form with your doctor.
Guest Blog: Should We Be Saving for Our Care in Old Age?
‘Carpe diem’ is a phrase that you’ve no doubt heard before. Your grandchildren might be announcing instead that ‘YOLO – you only live once’. The message is simple – live each day as though it’s your last, you never know what’s around the corner. According to those phrases, saving for old age might be a waste of money. We never know if we’ll make it to retirement, or how far into our retirement years we’ll get. Aren’t there more important things to be spending our money on than our old age care? Should we be saving at all?
What are your future prospects?
As much as you might convince yourself that you never know what lies ahead, the reality is that you can assume that you’ll live to see old age. Thanks to medical advances, more and more people are living full and healthy lives past an age that would previously have been considered to be ‘old’. After those healthy years, in many cases, come the not-so-healthy years when medical costs and care costs increase.
If you’re trying to convince yourself that saving isn’t worthwhile because you might not ever be ‘old’, bear in mind that by 2030 it is expected that 1 person out of 5 in the U.S. will be 65 or over.
Should you save for old age?
Your future is unknown. A majority of people pay a small fortune in costs for their care when they reach old age. The amount of support available could increase by the time you’re there, or it could dramatically decrease. It is far better to assume the latter and be prepared for every eventuality than to assume that you’ll have financial support and then discover later on that you don’t.
As you age, you may become less able to earn money and may be less capable of making your own decisions. If you don’t prepare in advance, then the eventual burden of your old age care will fall to your loved ones. By saving for old age, you are able to ensure that you get the best place to live, the best support and the best medical treatment, without impacting on the finances and livelihoods of younger family members.
Ecuva is an online health and wellness store where customers can purchase daily living aids, disability aids and items that can make old age easier, more comfortable and more independent.
Five tips for Grandparents to stay connected with family
With the birth of my daughter’s second child, I began to reflect on the important role that grandparents can play in the lives of their grandchildren. Here are five essential tips for older adults who want to have a lasting influence in the lives of their children and grandchildren.
Visit often. For those of us fortunate enough to live near our children and grandchildren, it is easy to see them often. Grandparents may even be the caregivers while parents are working. Visits don’t always have to be planned. Sometimes the best family time is a spontaneous invitation to dinner and a movie. However, sometimes distance can prevent regular visits. Some grandparents make it a goal to see their distant grandchildren once every 6 weeks or every few months. Be sure to take advantage of technology for your time together. Set a regular time to Skype or do Face-time. Don’t miss out on the subtle changes in those early years while babies are growing. Exchanging pictures may help, but they don’t replace the in-person experience. You may even think of relocating to be closer to family. For older grandchildren, be sure to have their cellphone number. Text them often and exchange pictures to stay involved in their lives and let them know you are available to them. Even small connections throughout the week (but without being annoying to teenagers of course) can make a difference in your relationship with your grandchildren.
Offer to help in practical ways. Working parents with young children will need a break at times. Ask how you can best help. Offer to keep the children for an overnight while mom and dad have a special dinner or weekend getaway. Many grandparents like to take their grandchildren on trips without the parents. Places like amusement parks, the zoo, or day trips to the water park or national forest all provide good diversion and quality time with Grandma and Grandpa while giving parents a rest. For even more quality time, take the older grandchildren on a cruise, camping in the mountains, or to a resort without their parents. For the mom with a newborn, take meals to the house (if you live close), do her grocery shopping or laundry, or send her a new bathrobe to show you are thinking of her. A favorite role model of mine sends the grandchildren a “baby shower in a box” with all sorts of goodies when she can’t be present due to distance or health concerns.
Plan special activities. Special activities need not be expensive. This could mean a trip to the park with Grandma or a special morning walk each week with Grandpa. My father used to take every grandson on a bow-hunting trip when they turned 12 years old. This was a rite of passage for every boy in the family. Grandpa would mount their first deer head for them and buy them a special hunting knife to commemorate the occasion. The girls in the family would take a trip to a Disney resort while the men were hunting. Grandchildren remember these events forever.
Attend special events. How fortunate are the kids whose grandparents are able to attend basketball and volleyball games, swimming tournaments, and Grandparent’s Day at school! Take advantage of being able to attend those dance recitals and school plays. If you live far, plan your visits to be able to attend some significant events like graduations, wedding showers, or school performances. This makes lasting memories with your family.
Be a constant in their lives. My parents divorced when I was 9 years old, and my paternal grandparents were the one constant in my life at that time. When a child’s world is jolted by change, grandparents can be that steadying influence that doesn’t change. They provide stability and security in an unsteady world for a child. The most important thing to remember is to be there. You don’t have to be the all-star parent or grandparent, but your children will remember that you were there for them when it counted the most.