Page 27 - Senior Times South Central Michigan - February 2020 - 27-02
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4. Create Goals – Creating goals will help you stay motivated. Create short-term goals such as improved mood and energy. Create long-term goals such as weight loss.
risks for falls, etc. Try 30 minute sessions two or more days/week. Avoid two consecutive days of strength exercises! Examples of this exercise are weight lifting, resistance bands, carrying grocery bags, etc.
5. Safety First – At any stage of exercising, consult your doctor or pharmacist if you experience diz- ziness, difficulty breathing, chest pain, headaches, etc.
• Balance – Balance exercise can improve your gait and stability. They can improve your balance and reduce your risks for falls. Examples of “Balance” exercise are standing on one foot for 10 seconds; repeat 10-15 times. Heal- to-toe walk x 20 steps. Tai Chi. Be sure to keep a sturdy chair nearby in case you feel unsteady after per- forming such exercises
Adults less than 65 without any medical conditions should work out at least 30 minutes a day, most days of the week, at a moderate to intense aerobic activity level. Examples of such activities are brisk walking, swimming, yoga, etc.
• Flexibility – Flexibility exercis- es help you perform everyday activities such as getting dressed, reaching objects on shelves, etc.
It is simple to perform flexibili-
ty exercise; all you have to do is stretch into desired position, hold for 10 seconds, relax, and repeat. Try stretching 3-5 times at each session. Examples of flexibility exercise are shoulder & upper arm stretch, buddy stretch, yoga, etc.
These activities should also include muscle strengthening activ- ities for two or more days/week. Switch between muscles to include all major groups such as legs, hips, back, abdomen, chest, shoulders, and arms. Avoid working out same muscle groups two consecutive days in a row. Examples of muscle strengthening activities are lifting weights, yoga, sit-ups, pushups, heavy gardening (digging, shovel- ing), etc.
Once you start exercising, it is very important to record your prog- ress – this will help you stay com- mitted to your plan.
What about senior adults WITH chronic medical conditions? If you cannot do 30 minutes/day or 150 minutes/week because of chronic conditions, become as physically active as your condition allows. Perform activities according to your strength and abilities. Again, start slow and increase in increments. Don’t forget to speak with your doc- tor before starting any exercise!
Some ways you can stay motivat- ed to exercise:
• Include it on your “To Do” list –
There are four types of exercises one should try to perform during the week:
• Endurance – Endurance exercises,
make it part of your daily routine. • Find a work out buddy – this way
also known as “aerobic” exercises, are activities that increase your heart and breathing rates. These exercises can help improve blood circulation and breathing. You should start out with 5-10 minutes and increase to at least 30 minutes every day. Examples of this type of exercise include brisk walking, jogging, bicycling, swimming, dancing, etc.
you can keep each other motivat- ed. You can even utilize a friendly competition during workout ses- sions.
• Strength – Strength exercises are also known as “resistance” exercis- es; activities that make your mus- cles stronger. This type of exercise can strengthen your bones, heart, improve your balance, reduce
• Make it fun. Do exercises you enjoy. Sign up for a fitness classes – you can meet a lot of new people and share their ideas for exercis- ing.
Senior Times - February 2020
Page 27
Peace of Mind
Marian E. Burch Adult Day Care Center
Providing support Monday-Friday, 7am-4:30pm so you can keep your loved one in their own home environment as long as possible.
• Care Conference meetings with Caregivers to discuss loved ones’ progress.
• Transportation, Nutritious Meal, and snacks.
• Variety of daily cognitive and physical activities, including music, art, and community out- ings.
• Full-time nurse providing medication management and medical monitoring. Our nurse works closely with your primary care physician.
• Full-time Certified Nurse Aides providing personal care including whirlpool baths, shaving and per- sonal care.
• Pre-arranged Overnight Respite
• Restorative Therapy available.
• Full-service beauty shop and podiatry services available.
• Serving adults 18 years and older Monday - Friday, 7am-4:30-pm
• Financial assistance available to those who qualify.
Marian E. Burch is a department of Calhoun County Medical Care Facility since 1983.
 1150 E. Michigan Avenue, Battle Creek, MI 49014 (269) 962-1750
     • Celebrate your success! Each time you achieve a goal, share it with your friends and celebrate your success.
   900 Territorial Road W, Battle Creek, Michigan 49015 Call 269-968-0300 or
An apartment community for seniors 55 and older
   (Between Capital Avenue and 20th Street)
  Happy Valentines Day!

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