Stan Cohen – Senior Wellness

Posts Tagged ‘activity

As a teacher of movement and balance exercises for seniors in Independent and assisted living center, I run across a good number of seniors who are used to sitting and doing nothing during the course of a normal day. I find this to be true also of most over 80 seniors who are home bound.

Having been a caregiver to my mother-in-law and working with my mom who is in her 80’s the main issues for them not exercising is not what I first thought it would be. I used to think they just don’t care and have chosen to give up and as a result have let themselves go.  Read the rest of this entry »

Walter Adamson
At Dawn We Slept

Ever wondered how “moderate” moderate exercise is – what does it mean? When it’s said for example that seniors should undertake moderate exercise, or “even moderate exercise” can reduce belly fat, how much exercise is required?

Here’s your answer. Read the rest of this entry »

 My mother, at age 80 is very active and living in a typical Florida retirement community.  On a visit to her she was discussing some physical issues that were due too natural aging.  Her issues were loss of muscle tone, declining energy, overall stiffness and soreness.  We discussed the exercise programs offered in her community.  She mentioned that the exercise equipment was too strenuous, Traditional Tai Chi was to complex for her too understand and the aerobics too difficult. Overall, she was frustrated by the lack of a program that she felt comfortable with to build her balance and flexibility. Read the rest of this entry »

Cinda Hocking, LMSW

How To Find The Best Exercise So You Actually Stick With It? Do What You Enjoy!

Here are some questions you can ask to determine how to find what activities will be best for you:

  • What did I like doing in the past? Can I do it again, or adapt it to my current health situation?
  • What makes me feel good to do? Can I make those activities more or less strenuous to meet my exercise goals?
  • What have I been curious about trying? What activity challenges me and sparks my creativity and interest?
  • What are my barriers to exercise and how can I overcome them? Typical barriers are: not enough time, not enough space, fear of illness/injury, self-consciousness about age, movement limitations, or weight.
  • Will it help me to monitor and track my exercise, progress, and set-backs?
  • Do I like being alone when I exercise, or do I enjoy being with others, or maybe a bit of both? Does my chosen activity reflect this preference?

It is of great importance to have a positive sense of purpose in your activiites – whatever they are: Including regular energizing and stress reducing activity is a big lifestyle goal change for most people, so it may take time to integrate it into your daily routine.

Get up each day and renew your commitment to take care of yourself. When you move with intention in the moment, instead of on auto-pilot, the activity provides more benefits and you will find more emotional and mental value in it than moving just because it is good for you. Get creative and explore what activities give you a sense of positive self-expression. After all, your body is the medium through which you experience your life! Remember, it is possible to improve fitness at any age, and even after a major health change.

In fact, working toward improved fitness is a great way of gaining control over some of the many changes aging and chronic illness makes in your life. It takes commitment to design and maintain a program that works for you, but the results are worth it!

Stan Cohen
Founder of ChiForLiving and Maturity Matters

I normally do not rant, and I hope not too in this post either.  We will see how it goes and how well I keep myself in check using my own breathing and mind calming techniques,  the same ones I teach the seniors in class.

This post is about the quality of care, and giving the residents value in the area of entertainment.  For those of you who don’t know what I personally do,  I teach a program that I developed that enables increases in balance,  flexibility and range of motion in older adults. The program goes as far as teaching how to incorporate the movements into everyday life so that the benefits carry across to the seniors overall wellness.

Now, I have been teaching this for several years. In trying to expand to new locations I find it is an uphill battle. I face the typical budgetary constraint wall.  I face the “we already have what you do” wall.  I face this wall and that wall.  Occasionally I get someone who “gets it” and I am brought in to teach. Read the rest of this entry »

Cinda Hocking, LMSW

• You should have enough breath to talk, but not sing, while doing the activity. 

• You should feel completely normal (or better!) within one hour after exercising. If you don’t, try to slow down the intensity, duration, or repetitions of the activity.

• Some soreness is normal when getting started with an activity, but you should not feel so much muscle soreness that it keeps you from normal activities the next day.  

• The intensity of the activity should be just a small step above your comfort level. Challenge yourself in increments. If you find yourself feeling fatigued instead of energized, check if alternating two minutes of less intense activity with two minutes of more vigorous activity works better for your energy level.

• Start out slowly each session to warm up, then pick up your pace to just above your comfort level, then slow down again when you are about to finish. When you progress gradually, you allow your body to adapt to increased levels of activity.

Stop exercising and consult with your health care provider if you have any concerning symptoms during or after exercise

Cinda Hocking, LMSW

How Often You Are Active

Be active for short periods of time (5-15 minutes of continuous activity) each day, and for longer times (20 minutes to 1 hour of continuous activity) at least three days a week in order to achieve and maintain your health goals. If you are including weight training, make sure to alternate it with a different activity every other day to allow muscles to rest. For all other activities, a good goal is at least 20 minutes of continuous motion every day. Make activity a priority and schedule it so it becomes a daily habit. Avoid overdoing it in order to “make up” for a missed session. Read the rest of this entry »


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