Tag Archive for: senior health

Top 5 Fibrous Foods for Seniors

March 29, 2024

As we age, our bodies require different nutrients to maintain optimal health. One important nutrient that becomes even more crucial for seniors is fiber. Fiber helps with digestion, keeps us feeling full longer, and can even help lower the risk of chronic diseases.

What Are Fibrous Foods?

Before we dive into the top 5 fibrous foods for seniors, let’s first understand what fibrous foods are. Simply put, these are foods that contain a high amount of dietary fiber. Fiber is essential for our digestive system as it helps to regulate bowel movements and keep us feeling full. It also plays a role in maintaining healthy cholesterol levels and blood sugar control.

Top 5 Fibrous Foods for Seniors

Avocados: These creamy fruits are not only delicious but also packed with fiber. Just one avocado contains around 10 grams of fiber, making it a great addition to your diet. You can add avocados to salads, sandwiches, or even use them as a spread on toast. They also serve as an excellent substitute for mayonnaise.
Berries: Strawberries, raspberries, blueberries – take your pick! These sweet and juicy fruits are not only high in fiber but also loaded with antioxidants, vitamins, and minerals. You can enjoy them as a snack or add them to your breakfast cereal or yogurt for an extra boost of fiber.
Beans and legumes: Lentils, chickpeas, black beans – these are all excellent sources of fiber. They are also a great alternative to meat as they provide protein and other essential nutrients. You can add beans and legumes to soups, stews, or make them into dips like hummus.
Whole grains: Switching from refined grains to whole grains is a simple way to increase your fiber intake. Whole grains include foods like brown rice, whole-wheat pasta, and quinoa. These options are not only high in fiber but also provide other important nutrients like B vitamins and iron.
Dark leafy greens: Spinach, kale, and collard greens – these leafy vegetables are not only low in calories but also high in fiber. You can eat them raw in salads, or add them to cooked dishes like soups and stir-fries. They are also a great source of vitamins and minerals.

Incorporating These Foods Into Your Diet

Now that you know the top 5 fibrous foods for seniors, it’s time to incorporate them into your diet. Start by adding one of these foods to each meal. For example, have avocado toast for breakfast, a bean and vegetable soup for lunch, and a side of dark leafy greens with dinner. You can also try new recipes that include these fibrous foods or experiment with different combinations to find what works best for you.

The Benefits of a Fibrous Diet

Not only will incorporating these top 5 fibrous foods into your diet help with digestion and keeping you feeling full, but it also has other benefits for seniors. A fibrous diet can help you maintain a healthy weight, lower your risk of heart disease and diabetes, and even improve your overall mood. So why wait? Start incorporating these foods into your diet today and feel the difference in your health. Remember, it’s never too late to take care of yourself and prioritize your health. Your body will thank you for it.

Hungry for more tips on healthy eating? Check out our other blog posts for more advice and recipes.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help you 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. To see if you qualify, visit: welbehealth.com/contact

Alcohol Awareness: Know the Symptoms of Addiction, Take Action

June 16, 2022

Know the Symptoms of Addiction, Take Action

We often raise a glass to remember someone who’s passed, celebrate a special occasion, and relax after a workday. With the prevalence of alcohol use, it may be tough to spot alcohol addiction in a loved one––or even yourself. Having a general alcohol awareness can encourage you to recognize the symptoms of alcohol addiction.

Why is Alcohol Awareness Important?

Alcohol is the most used substance in the U.S. and is the third-leading preventable cause of death. Annually, an estimated 95,000 people (approximately 68,000 men and 27,000 women) die from alcohol-related causes.

Alcohol use is widespread in our country and impacts our lives in different ways. All Americans need to know the signs and symptoms of alcoholism to possibly save the life of a loved one who may be addicted to alcohol.

Prevention is just as important as treatment. Speaking with your children and grandchildren about alcohol awareness and the dangers of underage drinking and binge drinking is important. You can play a critical role in informing young family members about the harmful impact drugs and alcohol can have on their lives.

What Are the Signs of Alcohol Abuse?

Alcohol is a legal drug in the U.S., but it still carries a significant risk of addiction. According to the American Addiction Centers, signs and symptoms of alcohol abuse include,

Poor coordination
Slurred speech
Impaired thinking
Memory impairment
Wanting to stop drinking but not managing to do so
Diverting energy from work, family, and social life to drink
Being secretive about the extent of the alcohol abuse to protect it
Engaging in risky behavior, such as drunk driving
Being in denial about the extent of the alcohol abuse problem
Becoming distressed at the prospect of not having access to alcohol

How Alcohol Use Disorder Impacts Your Life

If a loved one is unable to control their alcohol use, they may be suffering from Alcohol Use Disorder (AUD). People with a history of childhood trauma, drinking at an early age, and a family history of alcohol abuse are at a higher risk for alcohol use disorder.

Physical Impact

Abusing alcohol can significantly increase your risk for chronic health conditions such as cardiovascular disease, stroke, cancer, and high blood pressure. Heavy drinking also takes its toll on vital organs such as the liver and the pancreas.

Individuals with severe AUD often disregard their nutritional needs, frequently skipping meals. They may develop a nutritional deficiency, causing changes in the skin, hair, nails, and eyes.

Social Impact

As alcohol addiction consumes a loved one, they may withdraw from friends and family. Relationships can become strained and distant. Excessive drinking can also negatively impact your career. Alcohol abuse can cause you to miss work due to hangovers, lead to poor decision-making, and strain workplace relationships.

Emotional Impact

Consuming alcohol produces chemical changes in our brain. We often feel more relaxed when we have a drink or two. But, some individuals with AUD report that they become angry, anxious, depressed, or abusive when they drink. There is also a strong correlation between alcohol abuse and suicidal thoughts.

How to Get Help for Alcohol Abuse Disorder

Many people with AUD don’t seek treatment because they don’t realize they have a problem or are embarrassed that they can’t control their alcohol consumption. Overcoming an addiction on your own is nearly impossible. It is crucial to enlist the support of family and friends.

If you think you or a loved one may have a problem with alcohol, don’t be afraid to discuss treatment options with your doctor. You can also reach out to a resource below.

Alcoholics Anonymous

NIAAA Alcohol Treatment Navigator

SAMHSA’s National Helpline

Yoga for Seniors

January 26, 2022

What comes to mind when you hear the word yoga? If it’s a young person twisted into a pretzel-like position, you’re not alone. Many people don’t realize that yoga for seniors is incredibly flexible – even if you’re not! Yoga can be adapted to meet the abilities of all age groups, from children to older adults.

Yoga is ideal for seniors looking for a gentle way to care for their mind and body. Here’s how to start a regular yoga practice. (No pretzel formation is necessary!)

The Benefits of Yoga for Seniors

The mindful movement of yoga can be beneficial for everyone, including older adults. Regular practice increases muscle tone, balance, strength, and boosts mood.

Shelley Newhouse is the Director of Talent Attraction & Enablement at WelbeHealth. She is also a 500-hour certified yoga instructor with Yoga Alliance. She says yoga for seniors can help relieve stress and tension in the body.

“Yoga can make us more comfortable and at ease. When you start to integrate the breath and the mindfulness of the practice, it can be really calming,” Newhouse explains. “Yoga allows people to be more present. They aren’t as caught up in what happened yesterday or what might happen tomorrow. Yoga can help people enjoy what is truly meaningful.”

By lengthening and stretching muscles, yoga can provide some relief for tight muscles and joints. If you have arthritis, you may find regular yoga helpful when paired with your other treatments.

Best Types of Yoga for Seniors

Chair Yoga for Seniors

If your mobility is limited, you can still get the benefits of yoga while sitting in a chair. In most cases, chair yoga is gentle and good for seniors who may be new to the activity.

During chair yoga for seniors, poses are done while seated comfortably in a chair. Or, you may use the chair for support during standing poses. You can choose how much you use the chair depending on your body and mobility. With time and regular practice, you may find that you need the chair than when you began!

Restorative Yoga for Seniors

While traditional yoga focuses on stretching and strengthening, restorative yoga focuses on relaxation. During restorative yoga for seniors, poses are gentle and often held longer. You’ll focus on your breath and quiet your mind.

Many restorative yoga poses are done lying on the ground. These poses are supportive to the nervous system and have a calming effect on the mind.

How to Get Started

Before you begin your yoga practice, there are a few things you’ll want to do to prepare. Take these steps to choose the yoga practice that is right for you.

Talk to Your Healthcare Provider

Speaking with your healthcare provider is the first step and one you won’t want to skip. Let your doctor know that you’d like to try yoga, and make sure they don’t have any concerns.

Your physician may tell you to avoid certain poses or suggest you start with chair yoga. This conversation will help you stay safe, prevent injury, and know your limits.

Decide on Virtual or In-Person

In a post-pandemic world, yoga for seniors is more accessible than ever thanks to the internet. Do a quick search on YouTube to find many yoga videos. You’ll want to decide if you’re going to stream your yoga practice or find an in-person class.

Newhouse says there are advantages and drawbacks to virtual classes. “Virtual yoga classes are great because you can do them anywhere,” she says. “But people need to be mindful when they are doing a virtual class. They have to pay close attention to how their body feels because an instructor isn’t there to correct their alignment.”

Many beginner yogis may benefit from an in-person class where they can ask questions and get hands-on help from the instructor. Plus, being in a class with other seniors creates a sense of community. Check your local YMCA, recreation center, or senior center to find an in-person yoga class for older adults

Set the Mood

Whether you’re practicing at home or in a class, there are a few things you can do to optimize your yoga practice.

Choose a time of day – Pick whether you want to practice yoga in the morning or the evening. Make sure it is a time that you can stay consistent with.
Eliminate distractions – For some people, this may be silencing their phones or turning off the television. For others, it may mean decluttering their space.

“If your mind tends to wander, creating a distraction-free space can help you stay focused,” says Newhouse.

Wear comfy clothes – You don’t have to buy special clothes for yoga. Just wear something comfortable that you can move in.

Listen to Your Body

Like any activity, don’t push your body to its limit. If your body tells you to stop a certain movement, listen.

“You don’t need to go to the fullest extreme,” Newhouse advises. “If a movement creates pain or discomfort in your body, then definitely back off.”

Yoga Poses to Try

If you want to try yoga on your own, Newhouse recommends these poses.

Seated Mountain Pose

Benefits: Relaxes shoulders and promotes awareness in the body

Sit tall in your chair with your back straight and your hands on your knees. Gently soften your gaze, let your shoulders relax away from your ears, and focus on the sensation of your breathing.

Seated Cat/Cow

Benefits: Stretches chest muscles and releases tension in the neck

From your Seated Mountain Pose, inhale and arch your spine, moving your shoulders down your back. Exhale and round your spine, bringing your shoulders away from each other and your chin to your chest. Repeat 5-6 times.

Seated Side Bend

Benefits: Promotes balance and stretches the side of the body

From your Seated Mountain Pose, reach your right arm above your head and gently lean your upper body to the left. You’ll feel a lengthening sensation along the right side of your body. Hold for 3-4 breaths. Return to Seated Mountain Pose and repeat on the left side.

Standing Mountain Post

Benefits: Teaches the body alignment and awareness

Stand tall with your feet hips distance apart. Roll your shoulders back and bring your arms by your sides with your palms facing toward your body. Fix your gaze softly or close your eyes. Hold for 5-6 breaths.

Chair Pose

Benefits: Builds heat in the body and strengthens legs

From Standing Mountain Pose, sit your hips back like you’re about to sit into a chair. Shift most of your weight into your heels rather than your toes. Tuck your pelvic bone under to engage your core. Lift your arms over your head while pulling your shoulders away from your ears. Hold for 3-4 breaths.

Final Thoughts

Whether you practice once a week or every day, the benefit of yoga for seniors is the same. Many studies have shown that older adults can increase their strength, flexibility, and balance through a regular yoga practice. Speak with your healthcare provider to see if yoga is a good activity for you!

Supporting the Mental Health of Seniors

September 1, 2021

Health care doesn’t just include care for the physical body; it includes care for the mind too. Solely focusing on physical health and disregarding the mental health of seniors can reduce their quality of life. WelbeHealth recognizes this. As a PACE provider (Program of All-Inclusive Care for the Elderly), WelbeHealth addresses all aspects of wellness to keep seniors living safely in their community.

An estimated 20 percent of Americans over age 55 have a mental health disorder. Unfortunately, only three percent of those individuals seek out mental health services. WelbeHealth supports the mental health of seniors through a collaborative, gentle approach to improve well-being and health outcomes.

1. Building Trust

Rona Lomeda is a Complex Case Nurse for WelbeHealth. Her 30 years of experience in behavioral health and geriatric care have shown her the key to successfully treating the mental health of seniors is trust.

Lomeda says, “The most important thing we do is make sure our seniors feel loved. That’s what develops trust in the relationship. Ultimately, that’s how we provide the best care to seniors struggling with mental illnesses.”

WelbeHealth also builds trust by being available 24/7. Whether participants are at the day center, in their home, or on the road, WelbeHealth is just a call away. Staying in close communication with seniors lets them know that they always have someone they can lean on in times of fear, confusion, or loneliness.

2. Nurturing Companionship Among Peers

Over 40 percent of seniors report feeling lonely on a daily basis. And, studies have shown that loneliness can be as bad for your health as smoking 15 cigarettes a day. That’s why WelbeHealth helps provide companionship for all participants, especially those with mental illness.

WelbeHealth participants find companionship through:

Coming to the day center
Eating meals with other participants
Engaging in center activities that interest them
Visiting with caring staff members
Calling the WelbeHealth team via phone or tablet
Visiting with drivers and other participants during transportation rides

3. Providing Individual Care and Education

Untreated mental illness can have a domino effect on other areas of health. For example, a senior who is severely depressed may not feel like taking their diabetes medication, which can harm other areas of their body.

To help solve this, WelbeHealth provides individualized care and education.

Lomeda says, “If a patient has trouble taking daily pills, we consider administering their medicine through injection once a week. These kinds of adjustments can make all the difference in the health of the participant. Once we have trust built, we can educate them on the importance of taking their medication and find the best ways to administer it for them.”

Professional therapists are also available to support the mental health of seniors at WelbeHealth. Therapy sessions are done in person or via telemedicine when needed. Visiting with a therapist regularly can help older adults work through feelings of grief, accept a challenging health diagnosis, and support them in overcoming anxious thoughts and feelings.

“We try to connect seniors to therapy instead of prescribing medication right away,” says Lomeda.

4. Giving Relief to Caregivers

Some WelbeHealth participants live alone. Others live with a caregiver, such as a spouse or adult child. Being a caregiver can be exhausting, especially if your loved one has a mental illness. WelbeHealth makes it a priority to provide support to caregivers, so they can best care for their loved one.

Caregivers of WelbeHealth participants benefit from:

Respite care
Education
Transportation for their loved one
Support groups
Home care assistance

Supporting the mental health of seniors is just one way WelbeHealth helps older adults and their families. WelbeHealth provides primary care, physical and occupational therapy, dental care, vision care, and more. Visit our FAQ page or contact us for further information.

UC Berkeley Study Reveals WelbeHealth’s Rapid Adaptation To COVID-19 Eldercare Yielded Exceptional Results And Saved Lives

July 14, 2021

As policy momentum grows toward home and community-based services, study recommends that policy choices focus on the Program of All-Inclusive Care for the Elderly (PACE), and it’s 45-year track record of success in serving the most complex elderly patients.

SILICON VALLEY, Calif., July 14, 2021 — A new study from UC Berkeley’s Berkeley Roundtable on the International Economy (BRIE) features WelbeHealth in a case study illustrating how this California eldercare PACE provider responded early and decisively to the COVID-19 crisis with exceptional results.

“By rapidly transforming its care model, WelbeHealth had exceptional results: as COVID-19 cases rose across the country — and in particular within nursing home populations — WelbeHealth did not have a single COVID-19 death during the first 8 months of the pandemic. The first WelbeHealth loss from COVID-19 occurred on November 21, 2020 and 10 WelbeHealth participants died of COVID-19 since the beginning of the pandemic.”

-UC Berkeley

READ THE STORY:

Welbehealth: Case Study of Adapting PACE Under COVID-19

Key findings:

WelbeHealth and the PACE community overall had lower death rates than nursing homes; the national PACE COVID-19 death rate was 3.8%, nearly one-third the 11.8% death rate in nursing homes. WelbeHealth calculated a death rate of 2.4%.
WelbeHealth acted early and decisively to minimize exposure with an Incident Command response strategy, dispersing tablets for telehealth visits, PPE, thermometers, food, medication, and other essentials into participants’ homes, and providing nearly all care remotely, which proved effective.
PACE’s capitated payment model moves the risk from payor to care provider, aligning incentives and encouraging innovation and efficiency in keeping patients well.
Technology provided an important amplification to PACE’s model of care — it allowed for regular check-ins and informed decision-making on care needs. However, the social aspect of the PACE day center cannot be replaced by technology, and it is clear that in-person visits are vital.
With America’s senior citizen population set to double by 2040, the demand for long-term care will skyrocket. The pandemic underscored that work must begin now to meet the needs of present and future vulnerable elders.
Existing home and community-based services (HCBS) such as PACE demonstrated profound success during the pandemic leading to fresh momentum among policymakers to expand these options further.

PACE’s person-to-person, fully integrated approach maintains the participant’s highest level of independence and quality of life[i]; PACE participants experience an 80% drop in rates of depression after joining.[ii] At a time when America is searching for a better way forward in eldercare, PACE is a proven approach for this vulnerable group.

“While PACE has a 45-year track record of success, it remains optional in Medicaid while nursing home benefits are required — it’s time for every vulnerable elder in the country to have access to this gold standard of long-term care,” said Elizabeth Carty, Chief Regulatory Affairs Officer of WelbeHealth.

Many PACE participants reside in medically underserved areas like San Joaquin County, California, where WelbeHealth’s creative problem-solving and speed to action kept seniors safe in their homes when resources for the elderly were relatively scarce.

“As other healthcare organizations were assessing the potential impact and spread of the pandemic, the WelbeHealth team had already taken its crisis response to the next level, ” said Amy Shin, former CEO of Health Plan of San Joaquin. “I was impressed with how nimbly this team charted out a plan not only to keep seniors safe and vaccinated but to vaccinate the community as well. This study’s findings should alert legislators that this style of home and community-based services is the ideal model of care for frail seniors.”

What is PACE?
PACE (Program of All-Inclusive Care for the Elderly) serves low-income seniors who meet their state requirement for nursing home level care allowing them to live independently in their own homes and communities while receiving fully coordinated medical and dental care, physical and occupational therapy, transportation, meals, day programs, home care assistance and more, managed by an 11-person integrated care team. The “one-stop-shop” PACE day centers are the hub of the program, offering seniors a pleasant place to receive care, socialize and enjoy meals within a state-of-the-art facility.

About WelbeHealth
WelbeHealth is a physician-led healthcare organization that provides seniors with high-quality, compassionate care so they can live in their own homes and communities rather than a nursing home. To accomplish this, WelbeHealth uses the PACE (Program of All-Inclusive Care for the Elderly) model. WelbeHealth currently operates four programs in the Stockton/Modesto, Pasadena/Burbank, Long Beach, and Fresno communities of California.

[i] Center for Consumer Engagement in Health Innovation, “Care That Works: Program for All-inclusive Care for the Elderly.” https://www.healthinnovation.org/resources/publications/care-that-works-pace

[ii] National PACE Association, “COVID Data Demonstrates That the PACE Model Is Safer Than Nursing Home Care.” https://www.npaonline.org/about-npa/press-releases/covid-data-demonstrates-pace-model-safer-nursing-home-care

Wildfire Safety Tips for Seniors

August 21, 2020

The California wildfires have resulted in some of the worst air quality in the nation. Seniors can be extremely affected, especially participants in our PACE programs so we’ve created some tips for all seniors:

Remain indoors when at all possible. Keep windows closed to decrease exposure to smoke.
If you MUST go out wear a mask and limit time outside.
Any worsening cough, congestion or wheezing, please call your PACE center right away.
If you need refills on your respiratory medications including inhalers please call and we are happy to refill if appropriate.

To find out more about PACE services we provide, please click here.

Vision Exam Month

August 4, 2020

August is National Vision Exam Month. Healthy vision is important for people of all ages and is key for seniors to be able to live more independent lives in their homes and communities. Here are some tips from the CDC on how to keep your eyes healthy.

Try 6 Tips for Healthy Eyes—and a Healthy You

Add more movement to your day. Physical activity can lower your risk for health conditions that can affect your vision, like type 2 diabetes and high blood pressure. As a bonus, it can help you feel your best. Pick activities you enjoy and remember, anything that gets your heart beating faster counts!
Get your family talking… about eye health history. Some eye diseases—like glaucoma and age-related macular degeneration—can run in families. Although it may not be the most exciting topic of conversation, talking about your family health history can help everyone stay healthy. Ask your relatives if they know about any eye problems in your family. Be sure to share what you learn with your eye doctor to see if you need to take steps to lower your risk.
Step up your healthy eating game. Eating healthy foods helps prevent health conditions—like type 2 diabetes or high blood pressure—that can put you at risk for eye problems. Eat dark, leafy greens like spinach, kale, and collard greens that are high in antioxidants called lutein and zeaxanthin, which help prevent macular degeneration and cataracts. Also pick up some fish high in omega-3 fatty acids like halibut, salmon, and tuna.
Stay on top of long-term health conditions—like diabetes and high blood pressure. Diabetes and high blood pressure can increase your risk for some eye diseases, like glaucoma. If you have diabetes or high blood pressure, ask your doctor about steps you can take to manage your condition and lower your risk of vision loss.
If you smoke, make a quit plan. Quitting smoking is good for almost every part of your body, including your eyes! That’s right—kicking the habit will help lower your risk for eye diseases like macular degeneration and cataracts. Quitting smoking is hard, but it’s possible—and a quit plan can help. Call 1-800-QUIT-NOW (1-800-784-8669) for free support.
Give your eyes a rest. Looking at a computer for a long time can tire out your eyes. Follow the 20-20-20 rule—rest your eyes by taking a break every 20 minutes to look at something about 20 feet away for 20 seconds.

Regular vision exams are part of the comprehensive services provided by PACE. For more about PACE services, click here.

Tips to Stay Safe During Heatwaves

July 10, 2020

We are getting well into the summer months which means, hotter temperatures. We’ve already seen a couple of heat waves come through California summer is officially only a few weeks old! In addition to the heat, power outages can occur during these high-temperature periods.

Please take measures to stay cool and remain hydrated. Getting too hot can make you sick. You can become ill from the heat if your body can’t compensate for it and properly cool you off. As we age our bodies cannot handle the heat like they did when we were young. Extreme heat can affect us in the following ways: The main things affecting your body’s ability to cool itself during extremely hot weather are:

High humidity. When the humidity is high, sweat won’t evaporate as quickly. This keeps your body from releasing heat as fast as it may need to. High humidity can cause you to sweat excessively which can lead to dehydration. When your sweat does not evaporate quickly it can lead to feeling overly tired.
Personal factors. Age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug and alcohol use all can play a role in whether a person can cool off enough in very hot weather. Other factors that can play a role in adverse effects of heat would include fever, medical conditions, poor circulation, certain prescription drug and use of alcohol.
Muscle cramping may be an early sign of heat-related illness.

You are potentially at the highest risk for heat-related illness during these heatwaves. When it becomes hot outside, ask yourself these questions:

Are you drinking enough water?
Do you have access to air conditioning?
Do you need help keeping cool?

You can take the following protective actions to prevent illness or death:

Stay in air-conditioned buildings as much as you can. Air-conditioning is the number one way to protect yourself against heat-related illness or complications.
Drink more water than usual and don’t wait until you’re thirsty to drink.
Check on a friend or neighbor and have someone do the same for you.
Try not to use the stove or oven to cook—it will make you and your house hotter.
Try cool showers or baths to help you cool down.

Try to avoid going out in the hot sun, but If you need to go outside during hot weather:

Limit your outdoor activity, especially when the sun is hottest.
Wear and reapply sunscreen as indicated on the package.
Pace your activity, start activities slow and pick up the pace gradually.
Drink more water than usual and don’t wait until you’re thirsty.
Wear loose, lightweight, light-colored clothing.
Be careful in the sun to avoid sunburn. If you can see through your clothing you can get sunburned through them.

For additional tips from the CDC on keeping cool, click here.

To learn more about the services provided by our PACE program, click here.

Benefits of Pets for Seniors

June 26, 2020

June 26th is Take Your Dog to Work Day! Per the CDC, there are many health benefits of owning a dog or pet, including helping seniors live more independent lives in their homes and communities. They can increase opportunities to exercise, get outside, and socialize. Regular walking or playing with pets can decrease blood pressure, cholesterol levels, and triglyceride levels. Pets can help manage loneliness and depression by giving us companionship. Most households in the United States have at least one pet.

Studies have shown that the bond between people and their pets can increase fitness, lower stress, and bring happiness to their owners. Some of the health benefits of having a pet include:

Decreased blood pressure
Decreased cholesterol levels
Decreased triglyceride levels
Decreased feelings of loneliness
Increased opportunities for exercise and outdoor activities
Increased opportunities for socialization

WelbeHealth recognizes these benefits, which is why it was important to us to rescue our participant’s dog last year. Click here for the story and link to video.

To learn more about PACE and the services that we provide, click here.

Exercise Benefits for Seniors from the CDC

May 27, 2020

May 27th is National Senior Health & Fitness Day. We’re posting the guidelines from the CDC to help seniors understand the benefits of exercise.

Making Physical Activity a Part of an Older Adult’s Life

When it comes to getting the physical activity you need each week, it’s important to pick activities you enjoy and that match your abilities. This will help ensure that you stick with them.

Things to Keep in Mind

Physical activity has immediate health benefits including better sleep and less anxiety. It also helps reduce your risk of getting serious illnesses such as heart disease, type II diabetes, and depression.
Try to do a variety of activities. This can make physical activity more enjoyable and reduce your risk of injury.
Regular physical activity is still safe and good for you even if you have problems doing normal daily activities, such as climbing stairs or walking.
Lots of things count. And it all adds up. Find what works for you.
If you have to take a break from your regular activity routine due to an illness, be sure to start again at a lower level and slowly work back up to your usual level of activity.
To get to and stay at a healthy weight, work your way up to doing the equivalent of 150 minutes (for example, 30 minutes a day, 5 days a week) of moderate-intensity aerobic activity each week. Keep in mind that you may need to do more activity or reduce the number of calories you eat to get to your desired weight.

Learn more about everyday activities you can do to stay active.

Multicomponent Physical Activity

As part of their weekly physical activity, older adults should do multicomponent physical activity to improve physical function and decrease the risk of falls or injury from a fall. This includes balance training, aerobic activity, and muscle-strengthening activities. An example of a multicomponent physical activity program could include walking (aerobic activity), lifting weights (muscle strengthening), and incorporating balance by walking backwards or sideways or by standing on one foot. These activities can be done at home or in a structured group setting.

Improving Your Balance

Older adults should do activities that help them with balance. Balance activities can improve the ability to resist forces within or outside of the body that cause falls. Fall prevention programs that include balance training and other exercises to improve activities of daily living can also significantly reduce the risk of injury, such as bone fractures, if a fall does occur. These activities might include backward walking, sideways walking, heel walking, toe walking, heel to toe walking, practicing standing from a sitting position, and alternating balancing on one leg and then the other with a counter or wall nearby. Strengthening muscles of the back, abdomen, and legs also improves balance.

What if you have a chronic condition?

If you have a health condition such as arthritis, diabetes, or heart disease, it doesn’t mean you can’t be active. In fact, it’s just the opposite. Regular physical activity can improve your quality of life and even reduce your risk of developing other conditions.

Talk with your doctor to find out if your health condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum recommended activity levels, try to do as much as you can. What’s important is that you avoid being inactive.

What if you have a disability?

If you are an older adult with a disability, regular physical activity can provide you with important health benefits, like a stronger heart, lungs, and muscles; improved brain health; and a better ability to do everyday tasks. It’s best to talk with your doctor before you begin a physical activity routine. Try to get advice from a professional with experience in physical activity and disability. They can tell you more about the amounts and types of physical activity that are appropriate for you and your abilities.

If you are looking for additional information, visit The National Center on Physical Activity and Disability.

When to Check with Your Doctor

Doing physical activity that requires moderate effort is safe for most people, but if you have a health condition such as heart disease, arthritis, or diabetes, be sure to talk with your doctor about the types and amounts of physical activity that are right for you. Also, if you have been inactive, are not too fit, or are overweight, and want to do vigorous-intensity physical activity, such as jogging, it is safest to discuss this with your doctor.

To learn more about services such as exercise programs that are part of the PACE program, click here.