Staying active as we get older can sometimes feel like a challenge, especially when joint stiffness or muscle pain gets in the way. But the good news is there are simple exercises that can help! Occupational therapy (OT) exercises are great for keeping your body moving and helping reduce pain.

Here are five easy exercises you can do at home to feel better and stay mobile.

1. Ankle Circles

Keep your ankles moving to help walking feel easier.

• How to Do It: Sit in a chair with your feet flat. Lift one foot a little off the ground and slowly make a big circle with your ankle. Go one way, then reverse!
• Why It Helps: This exercise improves flexibility in your ankles and helps with balance.

Do 10 circles in each direction on both ankles.

2. Finger Lifts

Improve hand strength and ease arthritis pain.

• How to Do It: Place your hand flat on a table, palm facing down. One by one, lift each finger off the table and then lower it.
• Why It Helps: It keeps your fingers strong and flexible, making gripping items easier.

Repeat 8–10 times for each hand.

3. Marching in Place

Boost your leg strength and endurance.

• How to Do It: Stand near a sturdy surface, like a counter, for support if needed. Slowly march in place, lifting one knee, then the other.
• Why It Helps: It strengthens your leg muscles and improves your balance for walking.

Try marching for 1–2 minutes or longer if you can!

4. Overhead Arm Reaches

Stretch your shoulders and improve your range of motion.

• How to Do It: Sit or stand and raise both arms above your head. Reach toward the ceiling and hold for a few seconds, then bring your arms back down.
• Why It Helps: It stretches your shoulders, makes it easier to reach high places, and keeps your arms limber.

Do 10 gentle stretches.

5. Seated Torso Twist

Eases lower back aches and keeps your body flexible.

• How to Do It: Sit tall in a chair. Slowly twist your upper body to one side, placing your hand on the armrest or your thigh for support. Hold for a few seconds, then twist to the other side.
• Why It Helps: It reduces stiffness in your lower back and helps with turning movements.

Do 5 twists on each side.

Final Tips

These exercises are designed to be gentle and safe, but always listen to your body. Stop if something feels uncomfortable, and talk to a therapist or doctor if you’re not sure.

By practicing these exercises daily, you can stay active, reduce pain, and enjoy more independence. Remember, a little movement goes a long way!

This blog is for informational purposes only and is not intended as professional advice. Always consult a qualified healthcare provider or specialist for specific questions or concerns.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

April is Occupational Therapy Awareness Month! It’s a special time to honor the amazing work of Occupational Therapists (OTs)—especially those who care for older adults through PACE (Program of All-Inclusive Care for the Elderly).

At WelbeHealth, OTs are a big part of helping seniors live safely at home, stay active, and feel their best. Here’s how they make a difference—and a few tips they recommend for living well every day.

What is Occupational Therapy?

Occupational therapy helps people do the things they need and love to do—like getting dressed, cooking, or even gardening.

OTs work with people of all ages, but they’re especially helpful for older adults. They use simple tools, helpful strategies, and safe exercises to make everyday life easier and safer.

How OTs Help in PACE

PACE is a special care program that helps seniors improve their health and social well-being and to live at home longer. OTs are a key part of the PACE team. Here’s what they do:

• Prevent Falls: OTs check your home for safety and may suggest things like grab bars or better lighting.

• Support Daily Tasks: From brushing your teeth to making dinner, OTs show ways to do tasks more easily.

• Boost Brain Health: For those with memory loss, OTs offer tips and activities to stay sharp.

• Improve Mood: OTs help seniors stay active and connected, which can ease sadness or loneliness.

Top 10 OT Tips for Living Well

Want to stay healthy and independent? Here are 10 simple OT tips anyone can try:

1. Make Your Home Easy to Use
   Keep important items close by to avoid reaching or bending too much.
2. Try Helpful Tools
   Use items like grabbers or button hooks to make daily tasks easier.
3. Sit and Stand Safely
   Use a sturdy chair with good back support. Make sure tables and counters are the right height.
4. Stay Active in Life
   Enjoy hobbies, volunteer, or try a new craft. These boost your mood and mind.
5. Take Breaks Often
   Move around every 30 minutes to avoid stiffness.
6. Move Your Body
   Gentle exercise like walking, stretching, or balance moves helps prevent falls.
7. Use Memory Tools
   Sticky notes, calendars, or phone reminders can help keep you on track.
8. Connect with Others
   Spend time with family and friends. Social time is good for the heart and mind.
9. Get Good Sleep
   Aim for 7–9 hours of rest each night to feel your best.
10. Ask for Help
    If something feels hard or unsafe, don’t push through. Talk to your care team or OT for support.

Want to Learn More?

If you or a loved one is part of WelbeHealth’s PACE program, your care team can connect you with an OT. These experts can create a plan just for you—helping you stay strong, safe, and doing the things you enjoy most.

Authored by: Himanshu Dewan | Rehabilitation Manager, Modesto

Getting enough fiber in your diet is important, especially for seniors. Fiber helps with digestion, keeps your heart healthy, and makes you feel full longer. Luckily, adding fiber to your meals can be both simple and delicious! Here are some easy recipes that are packed with fiber and perfect for seniors.

Breakfast: Berry Oatmeal

Start your day with this comforting and fiber-rich oatmeal bowl.

Ingredients

• 1 cup of rolled oats
• 2 cups of low-fat milk or water
• 1/2 cup of mixed berries (blueberries, raspberries, or strawberries)
• 1 tablespoon of chia seeds
• 1 teaspoon of honey (optional)

Instructions

1. Cook the oats in milk or water according to the package instructions.
2. Stir in the chia seeds and allow them to sit for 2-3 minutes.
3. Top with fresh berries and drizzle with honey if desired.

This meal is high in fiber and antioxidants, making it a great way to kickstart your day!

Snack: Crunchy Veggie Dip

Snacking on veggies is an easy way to boost your fiber intake. Pair them with this simple dip for added flavor.

Ingredients

• A mix of carrot sticks, celery, and cucumber slices
• 1 cup of plain Greek yogurt
• 1 teaspoon of garlic powder
• 1 teaspoon of dried dill
• A pinch of salt and pepper

Instructions

1. Mix the Greek yogurt, garlic powder, dill, salt, and pepper in a small bowl.
2. Use the dip with your fresh veggies for a crunchy, satisfying snack.

This snack is loaded with fiber, protein, and healthy nutrients.

Lunch: Lentil Salad

This hearty salad is quick to prepare and full of fiber and protein to keep you energized.

Ingredients

• 1 cup of cooked lentils
• 1 cup of chopped spinach
• 1/2 cup of cherry tomatoes, halved
• 1/2 cup of diced cucumber
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice
• A pinch of salt and pepper

Instructions

1. Combine the lentils, spinach, tomatoes, and cucumber in a large bowl.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss everything together and serve.

Lentils are a top source of fiber, and the fresh veggies make this salad refreshing and tasty.

Dinner: Baked Sweet Potatoes

This easy-to-make dinner is both comforting and nutritious.

Ingredients

• 2 large sweet potatoes
• 1 cup of black beans, drained and rinsed
• 1/2 cup of salsa
• 1/4 cup of shredded cheese
• 2 tablespoons of Greek yogurt or sour cream

Instructions

1. Preheat your oven to 400°F (200°C).
2. Wash the sweet potatoes and pierce them with a fork a few times.
3. Bake the sweet potatoes for 45-50 minutes, or until soft.
4. Slice them open and fill with black beans, salsa, and shredded cheese.
5. Top with Greek yogurt or sour cream before serving.

Sweet potatoes are naturally high in fiber, and the black beans add even more, making this a satisfying evening meal.

Simple Tips for Adding More Fiber

• Add beans and lentils to soups and stews.
• Sprinkle chia seeds or flaxseeds on cereals, yogurt, and salads.
• Swap white bread for whole grain options in sandwiches.
• Snack on fresh fruits like apples, pears, or berries.

These recipes and tips show that eating more fiber can be easy and delicious. With meals like these, you can enjoy the benefits of fiber while savoring every bite!

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

The food you eat plays a big role in your health. But how do you know if what you’re picking up at the store is good for you? Nutrition labels hold the answers! Learning to read them can help you make smarter choices and stay healthy. It’s simpler than you think.

What is a Nutrition Label?

A nutrition label is a small chart on food packages. It tells you what’s inside the food you’re eating, such as calories, vitamins, and fats. These labels are especially helpful if you’re trying to eat better or manage a condition like diabetes or high blood pressure.

Steps to Read Nutrition Labels

Here’s a step-by-step guide to reading those labels with ease:

1. Start with the Serving Size

• The first thing on the label is the serving size.
• This tells you how much of the food all the numbers on the label refer to.
• Example: If a serving is 1 cup, but you eat 2 cups, you will need to double the numbers.

2. Check the Calories

• Calories show how much energy the food gives you.
• For an average adult, you need about 2,000 calories per day, but that depends on your activity level and health.

3. Look at Fats, Sodium, and Sugar

• Fats: Look for foods low in saturated and trans fats. These can harm your heart.
• Sodium: Aim for lower sodium levels to help control your blood pressure.
• Sugar: Pick foods with less added sugars to avoid unwanted weight gain and other health issues.

4. Find the Nutrients You Need

• Fiber: A great friend for digestion. Look for foods with at least 3 grams of fiber.
• Protein: Helps keep your muscles strong. Look for foods with 5 or more grams of protein.
• Vitamins and Minerals: Calcium, Vitamin D, and iron are especially important for seniors.

5. Check the Daily Values (%DV)

• Percent Daily Value shows how much one serving of food contributes to your daily diet.
• Look for foods that provide 20% or more of good nutrients, like fiber or calcium.
• For sodium or saturated fats, aim for 5% or less.

Tips for Smarter Shopping

• Compare items. Check the labels of two similar products, like soups or cereals, to pick the healthier option.
• Don’t be fooled by the front of the box. Words like “all-natural” or “low fat” can be misleading. The nutrition label gives the real story.
• Use apps or magnifiers if the text is too small to read easily.

Understanding nutrition labels empowers you to take charge of your health. With a little practice, you’ll be a pro in no time!

This blog is for informational purposes only and is not intended as professional advice. Always consult a qualified healthcare provider or specialist for specific questions or concerns.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

As we get older, taking care of our health becomes even more important. One simple way to stay healthy is by including enough fiber in your diet. Fiber can help with digestion, maintain steady blood sugar levels, and even lower cholesterol. But what are the best fiber options for seniors? Let’s explore easy and tasty choices to keep you feeling your best.

Why Fiber Matters

Fiber is key to keeping your digestive system on track. It helps prevent constipation, lowers the risk of heart disease, and supports a healthy weight. For seniors, consuming the right amount of fiber daily (25-30 grams) can make a big difference in overall health. Before making any big changes, talk to your primary care provider.

Top Fiber Options for Seniors

1. Oatmeal

Oatmeal is a classic breakfast that’s rich in soluble fiber. It’s gentle on the stomach and easy to prepare. Add fresh fruit or a sprinkle of cinnamon for a flavor boost.

2. Beans and Lentils

Packed with fiber and protein, beans and lentils are excellent meal additions. Whether it’s a hearty soup or a simple salad, these plant-based foods are versatile and budget-friendly.

3. Fresh Fruits

Fruits like apples, pears, and berries offer both fiber and essential vitamins. Keep the skin on for maximum nutrition. They make an easy snack or a sweet treat after meals.

4. Vegetables

Vegetables like carrots, broccoli, and spinach are fiber powerhouses. Steamed or raw, they add texture and flavor to your meals. Think of adding colorful veggies to soups, casseroles, or wraps.

5. Whole Grains

Whole-grain bread, brown rice, and quinoa are perfect replacements for their refined counterparts. They contain more nutrients and fiber to keep you fuller, longer. Look for labels with “100% whole grain” to make the best choice.

6. Nuts and Seeds

Almonds, chia seeds, and flaxseeds are small additions that pack a big fiber punch. Sprinkle them into yogurt, oatmeal, or cereal for a tasty and nutritious boost.

Helpful Tips to Get More Fiber

• Start Slow: Add fiber gradually to avoid bloating or discomfort.
• Stay Hydrated: Drink plenty of water to help fiber do its job.
• Mix It Up: Eat a variety of fiber-rich foods for balanced nutrition.

Adding more fiber to your diet doesn’t have to be a challenge. By choosing items like fruits, vegetables, whole grains, and beans, you can improve your digestion and overall health. Making small, steady changes will have big benefits in the long run.

Taking care of your health as a senior means making wise food choices daily. Fiber can be a key part of that routine, helping you feel your best and enjoy life to the fullest.

Did you know WelbeHealth participants receive customized dietary support?

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact