5 Different Exercises that can Prevent Falls

Falls are the biggest source of fatal injury for seniors. There is one death approximately every 20 minutes according to the NCOA (National Council on Aging). Tragically, even falls that are survived could limit the senior’s independence for the remainder of their life. Seniors may have weakened muscles, stiff joints and/or delayed reaction time, which could make falls more likely.

 

Older people may also experience medication side effects, vision problems and/or hearing loss (which affect balance), or other impairments that make them vulnerable to falls. In fact, many seniors limit their activities for fear of falling, which can bring on depression. Despite these challenges–gentle, regular exercise can help seniors avoid dangerous falls by improving strength and balance.

Fall Prevention Exercises for Seniors

Ask your older loved one, or seniors in your care, to try these exercises so they can remain steady on their feet.

 

  1. Weight Shifter
  • Stand with feet hip-distance apart, weight distributed equally.
  • Shift weight to the right foot, and lift the left foot slightly.
  • Hold as long as possible.
  • Now, shift to left and lift right foot.
  • As this gets easier, over time, increase length of hold and/or number of repetitions.
  1. Sideways Walk
  • Stand with feet together, knees slightly bent.
  • Step to the right with right foot.
  • Move left foot to join it.
  • Then back the other way.
  1. One Leg Balance
  • Stand with feet hip-distance apart, hands on hips.
  • Lift the right leg and bend at the knee.
  • Hold up to 30 seconds.
  • Repeat on the left side.
  • When this gets easy, add some complexity and unpredictability–stand on a pillow while doing the exercise.
  1. Tightrope Walk
  • Hold arms straight out to the sides (parallel to floor) and
  • Walk in a straight line–heel to toe.
  • Pause for one second when lifting the back leg to take the next step.
  • Take 15 – 20 steps.
  • Keep your eyes on a spot in front to maintain balance.
  1. Grape Vine
  • Stand, feet together.
  • Cross your right foot over (in front of) the left.
  • Uncross, by bringing your left foot back next to the right (starting position).

 

Over time, these exercises should give your senior confidence and improved balance–and increase your peace of mind. (Get doctor’s permission before starting fall prevention exercises.)

 

A Place At Home provides top quality in-home senior care and related services in Greater Omaha. Contact us to learn more.

Five Senior Fall Prevention Tips

At least one-fourth of people above the age of 65 fall every year. Most of these falls occur at homes and are primarily as a result of hazards around the house, reduced strength and reduced reaction time that comes with aging.

At A Place at Home, we have a team of professionals who help you prevent these falls. These tips ensure seniors are safe, independent and also help them avoid the health complications that may come with the falls. Below are five tested and proven tips that help to prevent falls in seniors’ homes.

Hygiene Inspection

This entails keeping the house clutter-free and transferring benches, chairs or anything else from hallways and the stairs. It may also be clearing the house of any tripping hazards such as uneven floors, throw rugs and electrical cords and wires. Switching patterned or striped rags to the ones with solid colors improve depth perception hence aiding fall prevention.

Slip-Proofing the House

We highly recommend that homes be slip-proofed to minimize the risks of falling. This takes into account; keeping floors dry, repairing cracks, ensuring seniors shoes are light to maintain balance and help them feel where they step so they can react better to hazardous situations. Slip-proofing the bathrooms using slip-resistant mats, shower, and tub benches are is also very important.

Installation of Assistive Devices

These can be used to help seniors maintain their balance and independence as they move around the house. Handrails, electric beds, non-slip stairs as well as shower seats are great assistants to seniors. Electric beds are great as they make getting in and out of bed more comfortable and maintain a lower sleeping position.

Review of Medication Side Effects

By understanding the risks posed by some medications, we can help seniors prepare better and avoid falling in their homes. Apart from medication side effects, we advise eye check-ups that will tell of an impending vision problem that may increase the chances of falling.

Reorganizing the House

We suggest rearranging the house to ensure that our clients have all they need at proximity. Moving their bedrooms from the upper level to the main floor is an effective way of preventing a senior from falling on the stairs.

At A Place at Home, we recommend the above tips to aid fall prevention among seniors. Good lighting around the home, and staying active to improve muscle tone and strength are also very useful.

Coping with Feelings of Grief

Coping with the loss of friends or family members can be one of the most difficult parts of the aging process. As emotional beings, it can take a significant amount of time to realize that even though “loss is forever, our grief is not.”

Additionally, know that you are not alone. People are quick to forget that grieving is normal. While it may be uncomfortable, the feelings that we experience after the loss of a friend or family member are inherently human. Recognizing these five stages of grief before one experiences them can shed light on a typically dark and lonely time.

Recognizing the 5 Stages of Grief

The medical community has accepted this basic model for recognizing five stages of grief based on the work of psychiatrist Elisabeth Kubler-Ross. It is normal for some people to experience these stages in sequence. Others, however, may recognize two stages occurring at the same time or none at all. Do not feel out of place if you are unable to identify with these five stages of grieving.

  1. Denial: The reality of the situation has yet to set in. The grieving party is completely unable to come to terms with the loss.
  2. Anger: Denial often resolves into anger. The grieving party directs frustration at others, attempting to pin blame or find fault.
  3. Bargaining: Overwhelmed by emotions, the grieving party will attempt unsuccessfully to make an arrangement that they believe can eliminate the source of grief.
  4. Depression: The grieving party becomes consumed with sadness. These are typically over undeniable facts such as the shortness of human life and the sudden nature of a loss.
  5. Acceptance: The grieving party comes to terms with the full spectrum of emotional responses and realizes optimistically that there will be an end to the feeling of grief.

In most cases, this model may not mirror your emotional experiences of grief or even attempt to characterize the complexity of your situation. Recognize these stages so you can make better sense of your overwhelming emotions.

Managing Feelings of Intense Grief

For seniors, intense feelings of grief can seriously disrupt their daily schedules. Coping with the loss of a loved one can result in:

  • Worsening of existing physical pain
  • Difficulty sleeping regularly
  • Increased Tendency to Drink or Smoke
  • Disinterest in daily life, hobbies/social activities, friends
  • Lack of attention given to personal care/hygiene

If the emotional stress of your grief is overwhelming, get in touch with a caregiver or mental health professional. There are many types of treatment in the form of medication and therapy that can help improve a senior’s ability to cope with grief.

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Keeping Seniors Active This Winter – Benefits of Exercise

For seniors, managing to find the time or energy to exercise on a daily basis can be hard enough. But when the wind is blowing and the snow is falling, low temperatures and icy conditions can prevent everyone young and old from getting active during the dreaded winter months.

Remember, physical activity increases blood flow to your whole body. Staying active is important for your whole body, including your brain. Performing a minimal amount of daily physical movement and exercise can even help to prolong some of the memory loss and cognitive decline associated with aging.

Focus on Realistic Goals

The key to finding the appropriate activity and exercise for you or your aging loved ones is to firstly focus on realistic goals.

What do you want to accomplish through the pursuit of a particular workout?
For older adults, exercises should help to target important skills and abilities that will keep them safe in their daily routines.

Improve Fall Prevention

Each year, one third of Americans age 65 or older experience an accidental fall that could end their lives. For seniors, living in fear of falling should not have to be a part of the daily routine. Aging adults can mitigate both fear and risk by dedicating a small window of time towards working on balance each day.

For a comprehensive list of movements geared towards fall prevention, check out Medline Plus’ entry on balance exercises. The workouts are easy enough to perform from the comfort of your own home or at work with little space. Examples of appropriate balance exercises include standing on one foot or using a chair to perform leg raises.

Choose Low Impact Activities

Looking for an excuse to venture away from your usual spot at home or work? Don’t underestimate the value of walking for your strength training.

If the sidewalks are plowed and the temperature is bearable, then take a stroll around the block. If winter conditions are discouraging, visit a large store or indoor mall and get your exercise done while shopping for groceries or new clothes. Stairs within your home or office can also provide the necessary challenge for a quick, effective workout.

As an alternative, many adults with joint pain and arthritis will turn to water aerobics or other similar exercises that can be done in the pool as their outlet for physical activity. Water provides a kind of low-impact resistance training capable of targeting your joints and muscles.

Retain Your Flexibility

Most importantly, begin your exercise routine with a simple stretching warm-up. As we age, our muscles become shorter and lose their elasticity causing a decreased range of motion.

For seniors, stretching is essential for staying limber and flexible enough to perform the basic activities needed to get through the day. Yoga can provide the necessary movements and kind of low impact workout needed to increase flexibility as we age.

Retaining good flexibility and range of motion through stretching can be even more important when wearing layers to combat cold temperatures.

Don’t Give Up

If these exercises feel overwhelming at first, don’t simply quit. It can take your body weeks to adjust to a new routine of physical activity. Be sure to start with reasonable and realistic goals based on your current abilities and limitations.

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A Place at Home specializes in providing Compassionate Care delivered by Passionate Professionals, including urgent care. Our skilled caregivers advocate for the health and wellness of those who want to remain in the comfort of their own homes.

Improving Accessibility in the House for Seniors to Stay Home Longer

Providing quality care for aging adults begins at home. Our homes represent so much more than just physical places filled with our possessions. Homes reflect their owners’ identities and give a sense of comfort.

According to AARP, an overwhelming 89% of older Americans said they wish to remain in their current home for as long as possible. While a person’s mobility may decline with age, the level of accessibility at his or her current residence should not. With the right approach, home modifications can be done quickly and at a relatively low cost.

Before making any changes within the house, evaluate access to your main entrance. Consider the importance of universal design for your home. Universal designs create a safer and more comfortable home for everyone, regardless of age, size, or ability.

Do you or a loved one require full wheelchair accessibility? If so, modifications will not only allow that person to reach the door, but also to pass through it while remaining comfortably seated. In order to increase accessibility for wheelchairs, consider adding a ramp leading up to the house from ground level. A vertical lift is a possibility if you lack the space for a ramp. The cost depends on the size and choice of materials, however there is financial aid available for those who qualify.

If you or a loved one cannot afford the cost of a necessary repair, consider these options:

  • Medicare, Medicaid, and your current health insurance plan
  • Contact your local Area Agency on Aging regarding the availability of funds to help you get started.
  • Look for grants available through your church or local community as well as the federal government.
  • Lastly, consider loan options from your bank based on your home equity.

Adapting your home to your abilities through the use of universal design principles does not stop at the front door of your house. Many modifications can be made to increase the level of accessibility for your home’s interior as well. In some cases, an occupational therapy assessment can help identify which aspects of your home pose the greatest challenges to your mobility.

Stairs tend to pose a challenging risk for aging adults. A stairway lift can provide full independence, especially for upstairs bedrooms. Guarantee accessibility to communication devices by using cordless phones or cellular devices to place nearby in case of an emergency. If necessary, install an intercom system in place of a standard doorbell.

Bathrooms and kitchens can also be complex areas to navigate for those with limited mobility. Lowering sinks and counter tops, installing appliances and light switches that are easy to reach, and adding assistive devices are all possible solutions that an assessment may suggest.

If limited mobility is contributing to your loved one’s inability to perform daily functions, financing the necessary renovations to diminish environmental threats is crucial for both happiness and survival. Ask your doctor or care provider about the possible benefits of receiving an occupational therapy assessment for your place of comfort today. Contact A Place at Home today to learn more.

Discover the Benefits of a Mediterranean Diet

If you follow trends in healthy eating, then you may have heard the buzz about the recently popularity of the Mediterranean diet. The Mediterranean diet offers a plan for healthy eating that is based on the traditional food and drink of countries near the Mediterranean, such as Greece.

Preparing delicious, healthy food and spending quality time with family are concepts that are central to the culture of the Mediterranean people. The diet encourages a social eating experience, characterized by the consumption of red wine, nuts, and whole grains, as well as the thoughtful substitution of healthy oils instead of fats.

Seniors can benefit positively from the food choices associated with a Mediterranean diet, as well as the cultural emphasis on enjoying meals with friends and family.

What are the health benefits of a Mediterranean Diet?

Following a new diet can have some unexpected outcomes regardless of your age, however; the  Mediterranean diet relies on foods that are safe and heart-healthy for all ages.

According to the Mayo Clinic, research has also shown how the traditional Mediterranean diet reduces the risk of heart disease: “Through an analysis of more than 1.5 million healthy adults, following the Mediterranean diet was associated with reduced risks of death from heart disease, cancer, as well as reduced incidence of Parkinsons and Alzheimers diseases.”

Keep in mind, there are more reasons to consider following a new diet beyond how good the food tastes.

How to make the switch to a Mediterranean Diet?

Making the switch to a new diet may seem like a daunting task and can pose some health risks if not handled properly. With the Mediterranean diet, your meals don’t have to become any less tastier and there is very low risk for seniors beyond avoiding existing food allergies. To follow a traditional Mediterranean diet, keep these tips in mind:

  • Find healthy alternatives, like olive oil, to replace the fats you are used to eating. Butter and margarine contains saturated fats and trans fats.
  • Substitute herbs and spices to flavor your foods and cut back on sodium intake (link)
  • Consume red meat only a few times a month
  • Make it a priority to consume fish and poultry twice a week.
  • Consider all of these recommendations along with a regular schedule of exercise or physical activity.
  • Consume more nuts and whole grains.

Ask a friend or family member to partake in the same diet to ensure your mutual success. Also, check out magazines like Good Housekeeping for some delicious Mediterranean recipe ideas that will keep you on the right track.

Are you or a loved one in need of home health care services? Our Certified Nursing Assistants (CNAs) provide assistance with activities of daily living, Alzheimer’s & Dementia care, grooming, and meal preparation as well as serving as a reliable companion. Contact us today to learn more!

Medicare and Hospital Stays: Are You an Inpatient or Outpatient? You Need to Know

A lot has been written recently about the difference between being considered an inpatient or outpatient when it comes to hospital stays and what medicare will and will not pay for.  And, the difference could greatly impact what you owe.

Note: if you have a Medicare Advantage plan or other insurance, your cost and coverage may be different.

Inpatients vs. Outpatients

According to medicare.gov, you are considered an inpatient when “you’re formally admitted to the hospital with a doctor’s order.” And, you are an outpatient when you are “getting emergency department services, observation services, outpatient surgery, lab tests, x-rays or any other hospital services and the doctor has not written an order to admit you as a patient.” In fact, you can be considered an outpatient even if you spend a night or more at the hospital.

What about “Observational Services?”

One of the more challenging parts of this definition is that of “observation services.” Observation services can take place anywhere within the hospital, however, many usually stem from a trip to the emergency department where a patient can be placed on observation status so that a physician can evaluate whether an inpatient stay is warranted.  The challenge with this is that although you may be in a hospital gown with an ID bracelet, receiving hospital care, and potentially spending a night or two under observation, you are not considered an inpatient.  This is where it gets tricky.

Medicare Coverage for Inpatients and Outpatients

For inpatients, Medicare Part A covers inpatient hospital services with Medicare Part B covering most of your doctor services (paying a one-time deductible for Part A and 20% of the services and a deductible for Part B.)

For outpatients, Medicare Part B covers the outpatient hospital services, the caveat being that you pay a copayment for each individual outpatient hospital service, and the amount can vary based on service provided.

But wait! It gets even trickier if you require a skilled nursing facility (SNF) after your stay.  Medicare will only cover care you receive in a (SNF) if you have a qualifying inpatient hospital stay.  Medicare states that “A qualifying inpatient hospital stay means you’ve been a hospital inpatient (you were formally admitted to the hospital after your doctor writes an inpatient admission order) for at least 3 days in a row.” This 3 days counts the day you were formally admitted but not including the day of discharge.

If you were in the hospital under observation and it was determined that you needed a SNF, your outpatient status means that Medicare will not pay for SNF.  Even if you were in the hospital for a day under observation and then admitted as an inpatient for two days, you would not meet the 3 day “inpatient” requirement for Medicare to pay.

So what can you or your family members do?

  • Always ask your doctor or the hospital staff if you are considered an inpatient or outpatient.
  • If you are in the emergency room or receiving services for longer than a few hours, let the medical staff know that you would prefer that continued treatment be done on an in-patient basis.
  • If SNF is needed, ask if Medicare will cover the stay.
  • Ask if you can get care in other settings such as home health care.
  • Ask if other programs such as Medicaid or Veteran’s benefits might cover some SNF costs.
  • Request to speak with the hospital social worker to help determine your options and costs involved with the options.

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A Place at Home offers R.N. Care Coordination services that can help you through some of these situations.  We have found that families, especially those who do not live in the same immediate area as their senior, are relieved to have someone they can trust and who knows the ropes of the medical industry to assist seniors through these times when an advocate is truly necessary. Contact us today for more details.

How to Use an AED in Case of Emergency

A sudden heart attack demands immediate action. Heart attacks can be treated right on the scene by friends, family members, and caregivers present in the area with some quick thinking and calm decision-making.

What is an AED?

An Automated External Defibrillator, or AED, is a device used to immediately treat victims of cardiac arrest. The device uses an electric shock to “wake up” the heart so it can resume its regular heartbeat rhythm.

When to use an AED

AED’s should only be used after attempting to revive an individual with CPR. First, identify if the individual is still conscious or not. Ask “are you OK?” in a loud voice while clapping or tapping the person’s arm. Have a friend or family member call 911 while you begin CPR.

If you are alone, always call 911 first unless you are dealing with a victim of drowning or suffocation. It is imperative to deliver immediate CPR to someone who is unresponsive because of suffocation.

Check out our blog post on administering CPR safely for an overview of proper techniques. You should perform up to five cycles (One cycle: 30 chest compressions, 2 rescue breaths) before using an AED, if available. If you have access to an AED, administer a single shock, then continue CPR. If no AED is available, continue administering full cycles until help arrives.

In the state of Nebraska, AEDs can legally be used by anyone, regardless of training or previous experience.

How to Locate an AED Nearby

Every second matters when dealing with a victim of cardiac arrest. If you are in public, look for signs that would indicate where to find the device. Many schools, gyms, and doctor’s offices are required to keep the devices onsite. Other local establishments such as restaurants, government buildings, and offices commonly keep AED’s in the event of an emergency.

  • Symbols with the heart shape, electricity or lightning bolts.
  • The abbreviation AED, which is universally accepted beyond medical settings.

Administering the First Shock with an AED

Before administering the first shock with an AED, remember:

  • Never operate an AED under the effects of alcohol or drugs.
  • Never operate an AED in an explosive environment.
  • Never operate an AED near puddles or sources of water.
  • Never touch a patient when the shock is administered.

Try to stay calm. AEDs can be used without any prior training. The devices are designed in a way that is easy to understand and use, even under great duress.

Expose the person’s bare chest to attach the electrode pads. The device will indicate exactly where to place the adhesive pads on the unconscious individual. Ensure that the adhesive AED pads are attached to a cable which is plugged into the machine. After giving the first shock, check to see if the victim is breathing again. Inspect the individual’s airway again and provide CPR rescue breaths if needed.

A Place at Home specializes in providing Compassionate Care delivered by Passionate Professionals, including urgent care. Our skilled caregivers advocate for the health and wellness of those who want to remain in the comfort of their own homes.

A Senior’s Guide to Lifting Objects Safely

For seniors, living alone comes with a great deal of personal responsibility. Many assert their independence through a strong desire to upkeep their homes, despite any limitations from aging.

As we know, it is extremely beneficial for seniors to remain at home as they get older, but it is vital to make sure they are remaining safe whenever they are alone. Seniors who live alone at home must become familiar with the proper ways to lift and move heavy objects safely on their own.

Check the Object’s Weight

  • You can test the weight of the object you are planning on lifting by giving it a slight push with your hands or feet.
  • Don’t be fooled by the overall size of an object, smaller objects can also be heavy.

Check the Object’s Contents and Stability

  • Examine the contents of the box to make sure they are packed safely and securely.
  • Look out for loose pieces that could cause the load to become unbalanced.

Checking Your Ability to Reach and Grip the Object

  • Find a way to achieve the tightest grip on the object before attempting to lift anything.
  • Utilize handles if necessary/available.
  • Always use a ladder if you are required to lift an object above your head/neck.
  • Position your body as close as you can to the load, don’t reach too far and overexert yourself.
  • Avoid arching your back.
  • Use your legs and arms to lift, not your back.

Lifting Heavy Objects

  • Consider stretching as a short warm up.
  • Take as many breaks as you need, there’s no hurry.
  • Know when to admit defeat. If an object is too heavy, ask for help or utilize a forklift/dolly.
  • Be aware of your surroundings, clear space as needed. Be sure to know where you are planning on walking.
  • Look out for puddles, spills, and other obstacles in your way.
  • Always use slow and smooth movements to avoid straining or pulling your muscles.
  • Always face the object you are lifting.
  • Avoid twisting your back when lifting.
  • Keep your back straight as possible when lifting from the legs.

A Place at Home specializes in providing Compassionate Care delivered by Passionate Professionals. Our skilled caregivers advocate for the health and wellness of those who want to remain in the comfort of their own homes.

Summer Skin Care Safety Tips for Seniors – Helpful Information

Changes to the skin are simply part of the aging process. However, making sure you take the proper steps to protect your skin from harmful exposure is ultimately up to you.

Guaranteeing quality skin care for seniors can become a stressful battle with wrinkles, age spots, and sun damage. As the warmer summer months are approaching, consider keeping these tips for proper skin care in mind for battling the sun’s harmful rays.

Monitor Changes in Temperature and Weather

Make it a part of your regular routine to check the news in the morning or use a weather app on your phone for monitoring the current conditions outside. Staying aware of the coming weather conditions makes it easier to plan your day. Always try to leave the house prepared!

Dress Accordingly Based on the Forecast

Choose the appropriate attire based on the day’s forecast. If you have to be out in the sun for a considerable amount of time, choose loose-fitting clothes that cover you well. For aging adults with Alzheimer’s, getting dressed properly is an important step in their daily routines. It’s important to not leave that out.

Apply Moisturizers & Sunscreen Regularly

On sunny days, be sure to apply a water-resistant, oil-free sunscreen that is rated SPF 30 or higher. Also, consider leaving a travel size in your purse or car. Use moisturizers after showering or during periods of intense dryness. These may be the result of weather or medications.

Take Advantage of Protective Accessories

There are many accessories that can help seniors battle the sun’s harmful rays. Wear large-brimmed hats to keep the neck and face covered. Also, wear sunglasses to protect the eyes from UV light exposure. If you’re planning on leaving your car parked outside for a significant amount of time, keep it cool by using a reflector in your windshield.

Avoid Tanning and Sunburn

There is really no need for seniors to engage in sun tanning or the use of tanning beds that simulate the sun’s rays. Prolonged exposure to these types of light can increase your risks for dangerous skin conditions and even cancer.

Keep Yourself Hydrated

Have you ever felt cold after cooling down from an exhaustive workout? Sweating is your body’s way of keeping your skin cool when it’s hot outside. Proper hydration throughout the day ensures your body has enough fluids to keep you cool when needed.

Seniors who have someone actively monitoring these risk factors and environmental influences can ensure they are getting the quality skin care needed to remain healthy at home. A Place At Home believes that maintaining your senior’s health and wellness through successful at home living is the most important thing we do.