Designing An Elderly Exercise Plan

Fact:   By 2030, 1 in 5 Americans will be older than 65 and exercise is crucial to their well-being.

The accompanying loss of muscle mass, strength, flexibility and bone lead to a loss of mobility and, therefore, independence. Regular exercise such as aerobics, strength training as well as balance and flexibility exercises can diminish their negative effects.Basically, you need about 30 minutes of exercise per day which can be broken into two 15 minute or three 10 minute intervals.

If someone hasn’t exercised in awhile, it is best to start slowly with shorter, more frequent periods of exercise. Be patient and remember it’s never too late to begin exercising since every movement leads on the path to optimal physical health.

Employing a trainer for at least the first few sessions will also help solidify the plan of attack and ensure that the exercises are being done correctly.

An exercise regimen incorporating goals specific to the elderly client while taking into account their specific deficits is the most constructive way to develop an effective program. This is best accomplished using a fitness trainer who is acquainted with the elderly and their special needs. These trainers have a sense of how much to push them to improve their strength, flexibility and mobility. Later, having videos available for ongoing use will reinforce what was learned and make sure that the exercise routine is appropriately followed.

Varying the exercises improves different areas and adds interest.

Activities should include some aerobic or cardiovascular work through activities like brisk walking, bicycling, swimming or even jogging. Strength training is great for enhancing balance to reduce the risk of falls and to help in general with getting up and down and generally all around. Yoga is a wonderful and relaxing form of exercise as is Tai Chi.   For those who are able to get out, strength training can also be done using machines in a gym.

Use these Exercise Plan Worksheets in conjunction with a medical or healthcare professional in addition to a fitness trainer experienced with the elderly.

My Exercise Plan” is a packet of worksheets provided by David York Home Healthcare Agency to be filled out and tracked in association with a Healthcare Professional, Fitness Trainer or Caregiver. It includes the following items:exercise in senior routine

  1. Physical Fitness Goals
    • Short Term Goals: List 2 or 3 things to accomplish over the next few weeks to help make exercise a part of your daily routine.
    • Long Term Goals: List 2 or 3 long term goals for your exercise plan such as specific physical improvements you would like to see.
  1. Specific Workout Activities
    • Use this form with your Healthcare Professional or Fitness Trainer to specify the activities for your personal workout routine while incorporating your long term goals.
    • Activities should address the following issues as well as suggest the number of minutes and times per week for each.
      1. Increased Mobility
      2. Endurance
      3. Upper-Body Strength
      4. Lower-Body Strength
      5. Balance
      6. Flexibility
  1. Workout Routine Monthly View
    • Once your Healthcare Provider or Fitness Trainer determines specific activities for your routine, schedule them by the month in the chart provided.
  1. Keep track of your daily and weekly progress and compliance with your exercise routine using the forms included. These specify the day of week, the number of minutes on each exercise, how the person felt doing them and any progress notes.

These David York Agency designed worksheets should ease the planning and tracking process. Please check out the packet on our website resources page. We hope they will help better organize those who have made this momentous resolution and ring in a New Year of true health. Good health and happiness to all!

David York Agency is fully acquainted with all factors related to eldercare services and is always available to set up a senior care plan taking the whole patient into account. They are healthcare professionals that provide skilled home health aide services for the elderly in their home and are abreast of all the latest guidelines for seniors.  When home healthcare becomes necessary, David York Agency provides skilled home health aide services. Visit our website at David York Agency attesting to our mission to provide the highest degree of personal service. Please like us on Facebook or follow us on Twitter, Google+ or LinkedIn.

 

 

 

Diabetes Meal Plan: Two vs. Six Meals Per Day

There has long been a controversy in managing diabetes as to whether it is better to eat two large meals or six small meals over the course of a day.  There are experts that come down on either side of the issue and some that believe it doesn’t make much of a difference. 

The New York Times recently reported on a small study out of Czechoslavakia that tips the scales in favor of fewer meals.  Some differences, albeit not dramatic, were found in those that ate fewer meals even while all participants consumed exactly the same amount of calories.  Improvements were seen in terms of waist size, fasting glucose levels, lower liver fat content and better insulin sensitivity.  In any case, two larger meals is also a good way to ensure that patients with diabetes eat whole, nutritious meals vs. smaller snacks that may not be as nutritious individually and may spoil your appetite for the more nutritious food. 

494095515Meal management can be challenging for the diabetic elderly especially when new information such as this surfaces that might encourage a change in a current routine.  A home health aide can help assist the elderly person with meal preparation and shopping to ensure that senior loved ones are provided with nutritious and regular meals.  Aides can also help with feeding the elderly patient and other meal related as well as other household tasks.  The home health aide can be hired on an hourly or full time basis and licensed home healthcare agencies such as David York Agency can help you hire one totally suited to your needs. 

The staff and aides at David York Agency provide direction as to how to manage the total care of your senior loved one.  Please call us at (718) 376-7755 to set up a senior care plan or visit us on our website www.davidyorkagency.com to become acquainted with all we offer.  You can also like us on Facebook or follow us on Twitter or LinkedIn.