Insights

New Year’s resolutions date back as far as 200 B.C., with the Babylonians, who made such resolutions with a moral flavor: mostly to be good to others. Back then, people marked the beginning of a New Year by paying off debts and returning borrowed goods.  Once a tradition of performing simple good deeds, modern-day resolutions often involve eating healthier, saving money, or becoming more organized. These types of self-change aren’t easy, especially when trying to fulfill such vague goals. The difficulty of accomplishing behavioral changes combined with the non-specificity of most resolutions is the main reason why such a high percentage of people fail to keep their New Year’s pledge.

For most people, the idea of eating healthier and staying physically fit is a challenge, but for residents in a nursing or assisted living facility, the resolution can often be much more difficult.  Exercise is extremely beneficial to residents. This is due to the fact that exercise, if done consistently, can help the circulatory system, increase heart health, fight obesity, strengthen muscles and even lift moods and spirits.  In addition to these basic benefits of exercise, residents can benefit from improved mental health by combating depression and increasing endorphins.

Setting a resolution or goal is the first step.  Then consultation with a physician is recommended to ensure that the resolution or goal is beneficial and attainable.  Some activities to consider when planning to get physically fit are:

Walking - a gentle, low-impact exercise that can ease into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody, and is safe, simple and doesn’t require practice.  Walking can help:

• Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol);
• Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol);
• Lower blood pressure;
• Reduce risk of or manage type 2 diabetes;
• Manage weight;
• Improve mood;
• Stay strong and fit

Weight/Strength training - to increase the strength of muscles, maintain the integrity of bones, and improve balance, coordination, and mobility.  It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes,osteoporosis, obesity, back pain,  and depression.

Wheel chair exercises

• Bicep curls - to help strengthen the arms using a resistance band, pair of dumbbells, a can of food or just the resident’s body weight.
• Leg extensions – to strengthen the large muscles on the front of the thighs.
• Shoulder rolls – to increase range of motion in the shoulders and upper back, improve posture and release throat tension. Shoulder rolls may also be used as a stabilization and strengthening exercise when performed with light weights to make the upper back and neck stronger.
• Hand grips - to help improve your grip strength. 

In additional to physical fitness, mental fitness should not be overlooked.  Keeping the brain fit along with the body is important. Educational presentations or slide shows are a great way to engage the brain.  In addition, engaging in activities that promote logic and reasoning or memory are best, and while games like Scrabble and puzzles are fun, learn new games in the coming year.

Forty-five (45) percent of Americans make New Year’s resolutions every year, according to a study published in the Journal of Clinical Psychology in 2012. Renewing goals or establishing new challenges is a great way to stay motivated and engaged in life.  The aging population is no group to ignore in this process.  For further ideas or discussion, feel free to contact our firm.