Page 23 - Senior Times South Central Michigan - January 2018 - 25-01
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Senior Times - January 2018
Page 23
Follow a Schedule
• Schedule work out sessions on a daily basis. • Make exercising a habit – this will help you
stay on track.
Create Goals
• Creating goals will help you stay motivated. • Create short-term goals such as improved
mood and energy.
Safety First
• At any stage of exercising, consult your doctor or pharmacist if you experience dizziness, difficulty breathing, chest pain, headaches, etc.
Adults less than 65 without any medical conditions should work out at least 30 minutes a day, most days of the week, of moderate to intensity aerobic activity. Examples of such activities are brisk walking, swimming, yoga, etc.
These activities should also include muscle- strengthening activities 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 activi- ties are lifting weights, yoga, sit-ups, pushups, heavy gardening (digging, shoveling), etc.
What about senior adults WITH chronic medical conditions? If you cannot do 30 min/ day or 150 min/week because of chronic condi- tions, become as physically active as your condition allows. Perform activities accord-
ing to your strength and abilities. Again, start slow and increase in increments. Don’t forget to speak with your doctor before starting any exercise!
There are four types of exercises one should try to perform during the week:
Endurance exercises, also known as “aero- bic” exercises, are activities that increase your heart and breathing rates. These exercises can help improve blood circulation and breath- ing. 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, danc- ing, etc.
Strength exercises are also known as “resistance” exercises; activities that make your muscles stronger. This type of exercise can strengthen your bones, heart, improve your balance, reduce risks for falls, etc. Try 30 min- utes 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.
Balance exercise can improve your gait and stability. They can improve your balance and reduce your risks for falls. Examples of “Balance” exercises are standing on one foot for 10 seconds x 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 performing such exercises
Flexibility exercises help you perform everyday activities such as getting dressed,
reaching objects on shelves, etc. It is simple to perform “Flexibility” exercises – all you have to do is stretch into desired position, hold for 10 seconds, relax, repeat. Try stretching 3-5 times at each session. Examples of “flexibility” exer- cise are shoulder and upper arm stretch, buddy stretch, yoga, etc.
Once you start exercising, it is very important to record your progress – this will help you stay committed to your plan.
Some ways you can stay motivated to exercise:
• Include it on your “To Do” list – make it part of your daily routine.
• Find a work out buddy – this way you can keep each other motivated. You can even utilize a friendly competition during work- out sessions.
• 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 exercising.
• Celebrate your success! Each time you achieve a goal, share it with your friends and celebrate your success.
Walgreens' Balance Rewards for healthy choicesTM program is just one tool to help you make healthy choices by rewarding you for tracking your blood pressure, exercise, weight, sleep and more. Be well, stay well!
Helping Seniors Stay
NUMBER OF UNITS INDEPENDENT LIVING ASSISTED LIVING SKILLED NURSING ALZHEIMER / DEMENTIA RESPITE CARE
ADULT DAYCARE PETS
RESIDENT PARKING TRANSPORTATION PRIVATE PAY NURSE ON DUTY REHAB
LONG TERM STAY SHORT TERM STAY MEDICATION DELIVERY LAUNDRY HOUSEKEEPING ACTIVITIES
100% MEALS
24 HOUR STAFFING LICENSED FACILITY SPECIFIC DIET PLANS
SENIOR HOUSING
Informed
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GUIDE
MAPLE GROVE APARTMENTS
15 1041 Maple St, Albion, MI Balinda Cavazos, 517-629-2026
72
114
55
104
50
100
77
30
36
40
45
69
40
MAPLE LAWN MEDICAL CARE FACILITY
16 50 Sanderson Lane, Coldwater, MI 49036 Sue Failing, 517-279-9587
MAPLEWOOD OF MARSHALL
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17 200 Westbrook Court, Marshall, MI Karin Gallagher, 269-781-4997
MEDILODGE OF MARSHALL
18 879 E. Michigan Avenue, Marshall, MI Jamie Austin, 269-781-4251
NORTHPOINTE WOODS ASSISTED LIVING
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19 700 North Avenue, Battle Creek, MI Melissa Ferguson, 269-964-7625
NORTHPOINTE WOODS INDEPENDENT LIVING
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20 700 North Avenue, Battle Creek, MI Melissa Ferguson, 269-964-7625
OAKS AT NORTHPOINTE WOODS
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21 706 North Avenue, Battle Creek, MI Jamie Pancost, 269-964-4655
PENNFIELD PREMIER LIVING
22 632 North Avenue, Battle Creek, MI 49017 Renee Kelly, 269-964-8292
PENNOCK VILLAGE
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23 1009 W. Green Street, Hasting, MI 49058 Sarah Staple, 269-945-5871
REFLECTIONS MEMORY CARE
24 14316 Helmer Road South, Battle Creek, MI Alyssa Jones, 269-969-2500
VILLAGE OF MILL CREEK
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25 300 Carl Ave, Battle Creek, MI 49037 Jennifer Bouchard, 269-962-0605
WESTBROOK PLACE APARTMENTS
26 183 West Street, Battle Creek, MI 49037 Whitney Wardell, 269-753-0062
WOODLAWN MEADOWS RETIREMENT VILLAGE
27 1821 N East Street, Hastings, MI Lauren Bauer, 269-948-4921
= CITY ✚ = MED MANAGEMENT
 = EMERGENCY CALL
Like to be added? Email Christyn Sherban at csherban@wwthayne.com.


































































































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