Equally if not more impressive are the elderly I work with who continue to take care of their bodies by staying physically active. Here are some of the ways I have observed how they do it:

1.) Socialization

Regular trips to the local senior center allow them to catch up with friends and participate in activities such as group exercise.

2.) Exercise Routine

They stick to a set time of day to walk, stretch, or do simple exercises, and this can be as important as setting aside time for meals.

3.) Supportive Network

Their family and friends provide an encouraging voice to help them stay positive in all that they do.

4.) Falls Prevention

They live in a safe home environment and are knowledgeable about falls prevention.

Have a peaceful week.

photo by Maggie Smith

Arthritis affects the joints and muscles of the body and can affect people at different ages and stages of their life. It limits a person’s mobility and creates an emotional toll from losing the ability of fully participating in the things once enjoyed. It is this aspect of the illness that can cause another problem and is one of the hardest to deal with — depression. At times putting feelings of loss and hopelessness into words is difficult, and having others understand what you are going through can be one of the greatest challenges.

Recently, a patient spoke to me of the emotional roller-coaster ride this illness was taking on him. Not only was the pain intolerable at times, but he stated he was becoming very depressed because of it, causing him to dwell more on his illness and what he could no longer do. When he was speaking to me, I thought of the problems my grandfather had to face with his rheumatoid arthritis. As far as I could see as a child, it only affected his knees causing him to walk with a cane. Some days he was fine, but on others he was downright miserable and I would try to help him as best as a child could. Yet now that I am older and thinking of what my patient was telling me, I wondered how much more the pain had affected my grandfather’s mood, and if he too was somehow suffering with depression. For my patient, he is about to start going to a pain clinic, and is also thinking about counseling to help with the feeling of helplessness and loss he sometimes encounters.

Studies have now shown that treating depression can very well help with the symptoms and problems with arthritis. Whether a person is treated with medication or psychotherapy, it not only helps with the symptoms of depression, but also the symptoms of arthritis. By treating one issue can help with the other. Is this something you or someone you know has had to deal with? And if so, was there a treatment that helped? Share with us your stories, and be well.

• Delay/ prevent institutionalization
• Socialization
• Dementia Care
• Caregiver Support
• Managing Illness
• Disease Prevention

These priorities are completely aligned with what we do and what we recognize as critical for adult day programs. The services and assistance we provide helps to keep seniors at home, support caregivers and encourage socialization. As people age, they may not be living close to family or friends, and they may have lost much of their support systems. It is so critical for seniors to be socially engaged to help their mental and physical health. Everyday, we see examples of how socialization eases anxiety and reduces depression, and when this changes, seniors are more open to engaging in physical activities.   Connecting with others, laughing and doing activities together have the potential to change someone’s life.

Just yesterday, someone came to our center for an assessment. She was timid and withdrawn when she arrived. Upon entering the activity room, she found 2 seniors she knew from her hometown in Haiti! It was amazing to see the difference in her personality and mood when she saw them – her whole affect changed, she was completely engaged in discussion and activities, and she can’t wait to come back. How life changing for her to find a new support system in a matter of moments!

Remarkably, this happens fairly often at our center. Our participants come from over 30 countries and when they come to our center in Woodside, Queens, they find people they knew from their hometowns. It’s amazing to me that they find each other in our little corner of the world, and equally amazing how it can have far reaching effects outside our four walls!

Finding a good pair of shoes is priceless. During my teen years I was one of those sneaker fanatics. I admit to spending hours at the local shoe store combing through aisles and aisles of footwear in search of the perfect sneaker.

Perhaps I was hoping to jump as high, run as fast, and play ball like my favorite athletes. Looking back, the closest I got to the pros were the upper deck seats.

But I wasn’t so far off, good shoes make a huge difference. For instance, older adults who wear a good pair of shoes will help minimize their risk of falling. Allow me to guide you through some of the key features to look for in a safe shoe:

Traction

• Look for soles that can provide adequate traction on a variety of walking surfaces
• It’s time to look for a new pair if the traction is starts to wear out

Closed back

• Shoes with a closed back provide additional support and are less likely to slip off which is a major cause of tripping
• Some examples of backless footwear to avoid are slippers and clogs

Comfort

• Wearing comfortable shoes will help prevent foot injuries
• Be mindful of not only the length but also the width of the shoe
• Take a look at my post with tips on choosing a comfortable shoe

Is it easy to keep on?

• Consider wearing a shoe with Velcro straps if you have difficulty using laces

If you have had a history of foot problems consult your doctor prior to purchasing a new pair of shoes.

It’s amazing how your choice of footwear can help prevent tripping and slipping while allowing you to stay active. Doesn’t that sound like a win win situation?

Photo by Suat Eman

Last week, we talked about what they like about exercising at our center and they told us exercising in a group makes it easier for them to participate and keep up with it. Here’s what they had to say:

• “When I exercise regularly at the center, it gives me more strength in the rest of my life when I’m not at the center.”
• “When you’re older, you have to work harder to maintain health and it helps to see people in the same boat as me.”
• “Being in a group gives me encouragement to keep going.”
• “I’m more likely to exercise when I’m at center than when I’m alone at home.”
• “I think about exercising at home, but I don’t do it unless I come here.”
• “At the center I learn exercises and then I do them at home the days I don’t come to the center.”

Such insightful comments and yet another reason why Adult Day Centers are so beneficial!

1) Avoid walking between 10 a.m. to 2 p.m. — generally the hottest time of the day.

2) Begin your daily walk at a slower pace to prevent exhaustion and retreat to a cool place if you start to feel uncomfortable.

3) Wear light colored and loose fitting clothing.

4) Drink plenty of non-alcoholic fluids to remain adequately hydrated and pack a bottle of water when you head outdoors.

5) Consult your physician on the amount of liquid you should consume if you are on a fluid-restricted diet.

Take a look at VNSNY’s guide to hot weather safety and the Center for Disease Control and Prevention’s guide to heat related illnesses to learn more about how to keep safe this summer.

Stay safe and cool!

Photo by Salvatore Vuono

Photo by Simon Howden

One of the best ways to enjoy spring is to make walking outdoors a part of your routine. Often I advise my seniors to take regular walks, since it works out all the major muscles groups, can help prevent physical decline and does not require any expensive equipment.

After enduring a very harsh winter, warmer weather has finally arrived, so follow these easy steps before you head outdoors for some fresh air and exercise.

1) Dress your feet properly

Wearing comfortable sneakers or shoes that fit well and provide good traction will help reduce your risk of falling. Take a look at my post for tips to finding a pair of comfortable shoes.

2) Slow and steady does it

Start out by walking at a comfortable speed and distance. If it has been some time since you’ve taken an outdoor stroll, then you may initially want to limit your speed and distance. You can always can choose to gradually increase the pace and length of your route. This will help prevent injury.

3) Plan your route(s)

Find a walking route that is relatively level and not too congested. I often recommend to my seniors that they walk to nearby parks that will provide shade and benches for sitting breaks. Try alternating routes through the week to keep things interesting.

4) Invite others

Invite your spouse, a friend or relative to join you. I have found good company can make exercise more enjoyable and keep you accountable to your routine, as well.

5) Make the time

At which point in the day do you feel most energetic? Consider scheduling your walks so that they coincide with this period of time.

 Try out these steps and share your walking routine with us.

Stay safe and strong.

I spent time instructing the family and home health aide how to assist her implement a simple exercise program that designed to increase her strength and  flexibility. Afterward, I taught them how to help her to sit up in bed, which builds endurance and decreases her risk of developing a breakdown of the skin. Based on the family’s attentiveness and cooperation, I was confident this woman would make good progress.

During my return visit, I saw evidence of this woman’s improving in the facts that she was sitting up in bed and appeared to have more energy. I was also pleased to learn her family members and home health aide assisted had in fact assisted with the exercise and sitting program throughout the week.

We spent the remainder of the visit upgrading the exercise program so she could continue to reach her ultimate goal of getting back on her feet and returning to the dinner table. It is rewarding working with my seniors because the kind of therapy we provide is within the comforts of their home environment.

Have you or a loved one benefited from receiving rehab therapy in the home? If so, I invite you to join the discussion. Have a peaceful week.

Recently, I saw a gentleman at a store who I had as a patient a few months ago. It is not common that I get to see someone again out of the home, so it was a surprise. What was more surprising however, was the weight Mr. C. had lost. I remembered he had told me he would start exercising when he got better, and he had. He started slowly and over time he was able to do more. It was difficult at first, but eventually he felt stronger and more flexible. Mr. C. said he now thinks he’ll be able to “take on” his young grandson this summer playing ball. I told him how proud I was, and what an inspiration he’s become, too!

The benefits of exercise may include improved blood pressure and lipid profile. Others are improved flexibility, better quality of sleep and improved mood. And, of course, the ability to play ball with the grandkids! Places to start may be “walking clubs” with friends, gardening or joining a center that hosts classes such as yoga and tai chi. Any small change can make a difference. Share with us what you have done.

One of the top recommendations I give to my seniors is to stay active outdoors, especially since we know that many NYC homes have limited space. However, as New Yorkers have prepared for another snowstorm, I want to stress how important it is for the elderly to stay indoors until their local streets are safe for walking.

Recently, a few of my seniors fell outdoors after walking on icy pavement. One person required a trip to the emergency room after fracturing her knee and was very fortunate to have returned home without an extended hospital stay. Each person’s reasons for going outside were not urgent and they had fallen despite their best efforts to stay safe.

A view of Queens from the 7 Train

There are no perfect methods for preventing falls, but we can do our best to minimize unnecessary risks. For some interesting ways to stay active indoors, check out these ideas from VNSNY.

There are only sixty-seven more days untill spring, but until then, stay safe.