Many senior citizens know that one of the contributors to Emily Post’s success came when more and more people wanted to know how to behave in social situations. Letters of inquiry launched a career, still a part of Americana. Her answers became legend and law and revisions have been made as necessary throughout the decades.
There are new questions today, necessitated by a changed and an ever changing social environment. These questions arise as legitimately as they did when persons wanted to know which fork to use.
But today’s questions have more to do with sensitivity to social crises than to table manners. They are questions that come from every generation. No age group is immune. Seniors, whose experience may be sharpened through years of experience, are nonetheless often caught in situations new to them and are frequently in need of advice.
Here are some of the surprises and dynamics that may confront us all:
Q: A friend sends an invitation to a wedding of one of their children. The bride is pregnant and marrying someone of another ethnic background; how do you handle it?
A: You handle it as you would any invitation. If you are available and wish to attend, you reply accordingly. You purchase a gift which you have sent or take to the occasion. You exercise 100% genuine courtesy, thoughtfulness and participate as a friend who cares and is delighted to have been invited.
Q: Someone special in your circle, friend or family, is going through an experience of terminal illness with someone in their family; how can you be present to them during their uncertainty and pain?
A: Exercising compassion and presence is an absolute top of the list must. Authentic presence, in body or not, is the best extension of caring there is. Caring Bridge is a web site where many persons going through this experience are available to receive messages of caring. Direct contact, without overdoing it, is always welcomed. Telephone calls, timed appropriately, are very intimate and personal. Greeting cards, offers for assistance, dropping by with a platter of cookies are expressions of affection. Listening is the most precious gift of all. Offering a shoulder follows that.
Q. Someone in your acquaintance has lost a significant portion of their retirement nest egg. They aren’t sure what lies ahead, how can you be helpful?
A. While you may not be in a position to rescue them from their financial catastrophe, you can be in a position to assist strategizing with them a means for coping and moving forward. It will be painful. It may offer some dead ends, but their having someone to assist them to hold up the ceiling, when it feels as if it is crashing in upon them, will be a gift beyond measure. It is the age old story for senior citizens. Etiquette is another way of showing respect, offering generosity and grace, especially when it takes into account the deepest respect for and needs of others.
Article provided by Dr. Jerry D. Elrod. Dr Elrod, and his wife, Dr Sharon Shaw Elrod, manage Senior Citizen Journal online. For information on retirement, Baby Boomers and everything related to Seniors, please visit my blog at http://www.seniorcitizenjournal.com/. Links to other Senior Citizen Journal pages can be found on the blog.
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Many senior citizens wouldn’t even consider lifting weights or performing strength training exercises, thinking that’s something for much younger, fitter people to do.
A person is never too old to perform strength training exercises, though. In fact, frequent exercise is the best prescription for independent, active and healthy aging, according to the A.A.R.P., the National Institute on Aging and the Centers for Disease Control and Prevention.
Studies show that all adults, even seniors, can benefit from as little as 15 minutes a day of moderate cardio exercise. Thirty minutes a day of light to moderate cardio exercise is the optimum level, and the good news is the cardio exercises can be broken up into segments (ie: brisk walk in morning, afternoon swim).
Adults, including seniors, are also recommended to perform strength training exercises two-three times per week.
Although exercise programs for seniors (generally considered people age 50-60 and older) are modified considerably from what younger generations are doing in the gym, senior strength training can help people of any age increase muscle strength, strengthen bones, fight off and-or delay the effects of arthritis, and improve balance and mobility. Regular exercise is also important to help maintain strong heart function and a healthy weight.
Jim Androsik, a physical therapist for Wooster Commuinty Hospital’s HealthPoint Health and Wellness Center in Ohio, has witnessed great benefits from the seniors he’s worked with who have followed a strength and conditioning program.
“Generally, the senior citizens we work with are people 60 years-old and up who are referred to us by a physician,” Androsik said. “Doctors give us some guidelines, such as the frequency and duration a person should exercise for and comments on their health in general.
“We then develop a program for them.”
Exercise programs for seniors can obviously vary greatly depending on age and health, but typically there are basic guidelines Androsik has his seniors follow.
“We generally recommend that a senior perform strength training exercises two to three times a week,” he said. “We look at their needs to determine exactly what exercises they’ll do, such as if they’re experiencing back pain, shoulder pain, arthritis, etc.”
Here’s a basic exercise program for seniors based on Androsik’s advice and other research I’ve conducted. Again, these are general recommendations and seniors should consult with a physician before beginning an exercise program. It would also be highly beneficial for seniors to exercise as part of a group or class, to help with motivation, to make sure they’re using the right techniques and, of course, to enjoy the social aspect of exercising):
Cardio exercise (3-4 times per week)
Tip: Perform low-impact exercises that are easy on your joints. Start very slowly before increasing duration and resistance. Start with 5 minute cardio workouts and slowly progress to 15 minutes or more if you can.
Pick from the following: Treadmill, walk on track, exercise bike, pool workout, yard work, etc.
Weight lifting/strength training (2-3 times per week) Tip: Androsik says it’s important to do high repetitions on exercises with low resistance or weights. Do light stretches before performing strength training exercises. Here’s a sample strength training program a senior might perform:
* Good mornings 1 x 15 (one set of 15 reps) tip: stand straight, slowly bend down to touch toes or reach down as far as comfortable, rise back up and repeat.
* Shoulder rotations 1 x 15 tip: stand straight with arms out parallel to side, rotate shoulders 15 times in each direction. Good warmup exercise.
* Sit Ups – 1 x 15
* Side Bends – 1 x 15
* Squats – 1 x 12-15 tip: Use barbell, machine or without weights. Keep back straight by looking straight ahead at spot on wall, go down as tolerated but no lower than parallel with knees.
* Lunge – 1 x 12-15 tip: hold dumbbells to make harder
* Calf Raise – 1 x 12-15 tip: hold dumbbells to make harder or use machine.
* One Arm Rows – 1 x 12 – 15 tip: balance one knee on bench, other leg on floor. Pull dumbbell up and down with arm on side of body planted on floor. Builds shoulder strength.
* Rotator cuff with band or machine – 1 x 12-15 internal rotation, 1 x 12-15 external rotation. tip: have a doctor or trainer show you how to do these, great for preventing shoulder pain.
* Dumbbell curl – 1 x 12 – 15 tip: do them seated or standing
* Dumbbell bench press – 1 x 12 – 15 tip: do them lying on a bench
* Dumbbell flyes – 1 x 12 – 15 tip: do them lying on a bench
* Triceps extension – 1 x 12 – 15 tip: use machine or dumbbell. This is just a general plan to give seniors some ideas, but it’s best to work with a trainer. Tweak as needed. Remember to use light weights and do high reps.
“Exercise can provide lifelong benefits,” Androsik said. “It can minimize or slow down arthritic changes.”
Basically, exercise can delay the aging process to a large degree in many people and if seniors find a program they enjoy it can actually be fun. What are you waiting for seniors – get back into the gym!
Find exercise equipment stores Arizona and more with our fitness experts. At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at email@example.com
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8630 West Nevso Drive, Las Vegas
|Acacia Springs Retirement CommunityCelebrating One-Year Anniversary”NO LEASE REQUIRED”We Welcome You To Visit Acacia Springs And Experience the Difference For Yourself!
- One & Two Bedroom Floorplans
- Dining Room
- Scheduled Transportation
- Fitness Center
- 60 Seat Movie Theater
- Heated Pool
- Indoor Jacuzzi
- Game Room with Billiards Table
- Computer Lab/Internet Access
- Arts & Crafts Room
- Putting Green
- Ice Cream Soda Shoppe
- Pam’s Beauty/Barber Salon on-site
- Care 4 Life on-site
- Pet Friendly
- Weekly Housekeeping & Services
- 3 Delicious Meals Daily
FREE LUNCH WITH TOUR!
8630 W. Nevso Dr.
Las Vegas, NV 89147
1 Block South of Flamingo & Durango
Welcome to Acacia Springs
Our philosophy of service at Acacia Springs Independent and Assisted Living encourages an active and independent senior lifestyle that supports residents’ privacy and dignity. Our senior apartments are considered the premier Las Vegas senior retirement community. Acacia Springs provides Assisted Living and Independent Living services. Our community environment is rich in daily activities, with restaurant-style dining, graciously appointed interiors and apartment styles. Our senior housing environment provides full-service senior living with resort-style amenities in the heart of Nevada, serving Henderson, Las Vegas, North Las Vegas, Spring Valley, Sunrise Manor, and surrounding communities. Come see for yourself.
Services and Amenities
Great location, beautiful apartment homes and a commitment to providing a quality lifestyle make Acacia Springs a retirement community you can rely on for Assisted Living and Independent Living. Our assisted living facilities provide residents with choices that encourage independence in a retirement home environment with a caring and compassionate staff.
The Individual Preferences of our residents are the guiding principle in Assisted Living and Independent Living at Acacia Springs. Our residents choose how to live each day in our retirement community to maximize their senior living experience.
Assisted living communities offer help with non-medical aspects of daily activities in an atmosphere of separate, private living apartments that encourage independence. In addition to providing meals, transportation for medical appointments, activities and pleasure trips, assisted living provides linens and laundry service, assistance with dressing and bathing, reminders regarding medication, and assistance with eating, transferring to and from a wheelchair, toileting, etc. This group setting also provides daily social activities and entertainment for the residents.
A full service community offers all the benefits of upscale independent living with the added features of restaurant style meals, housekeeping, laundry service and all utilities paid (except phone an cable). Transportation is provided to doctor appointments and community social outings.