Four tips for Seniors exercising at home

Editor Note:  Always maintain your balance;  Start slowly; Don’t start any exercise without consulting your healthcare provider; if you get tired – STOP.

Chair Squats

sitting squats

 

  • Stand in front of a chair – make sure it will not slide when you try to sit
    • Place your feet comfortably apart
    • Back up to the chair and feel it against the back of your knees
    • Bend with your knees keeping your head and shoulders upright and sit down slowly
    • If you cannot lower yourself slowly into the chair, do not do this exercise
    • Use your hands only to help make sure you are safe.  As you get stronger, use them less and less to lower yourself into the chair
    • Rest
    • Maintain balance the whole time.

 

 

Wall Presses

wall pushup

  • Stand facing the wall, close enough to place your hands on the wall with elbows slightly bent
  • Make sure your feet are apart to maintain balance
  • Bend your elbows to bring your body closer to the wall
  • Then end extend your elbows to push away from the wall.
  • Start slowly, close to the wall and do not worry about making your arms straight
  • Rest
  • Maintain balance the whole time.

 

Stand by Chair balancing

chair exercises

  • Stand behind a sturdy chair and grasp with both hands
  • Slightly lift one foot off the ground and put it back down
  • Slightly lift the other foot off the ground and put it back down
  • Rest
  • Maintain balance the whole time. 

 

 

Soup Cans for Strength Training

soup can

  • Place some newspaper on the kitchen table or counter to protect them from scratches, particularly if you accidentally drop a can
  • Get two cans of soup and put them on the newspaper on the kitchen table or counter
  • Stand with feet apart at a comfortable distance
  • Pick up the cans of soup.
  • Slowly lift them a few inches or up to a foot off the surface of the table, start slowly by only lifting a few inches
  • Slowly lower the soup cans down to the counter
  • Watch out for dropping the cans.  Never put them over your head.  If you do drop the cans, make sure they do not hit your body or feet.
  • Rest
  • Maintain balance the whole time. 

 

Six tips for seniors getting groceries delivered during these trying times

Grocery Delivery

During these times, it is important to have ready access to food from the grocery store. Some stores will allow seniors to shop early in the day without having to contend with younger shoppers.  It can feel intimidating to have younger shoppers rushing around and making you feel you are in the way.  It can also be a little worrisome that you may be putting yourself at risk because someone else may be ill and not even know it yet or not care.

There are several ways to get the food you need without leaving your home.

  1. Talk to your family or friends.  Maybe they could pick up groceries at the same time they are shopping for themselves.
  2. Ask your church or other social clubs.  Many times, groups that include seniors will already have thought about this need and have suggestions how to meet your needs.
  3. Investigate delivery services.  In each area, there may be several delivery services available.
    • Ask the grocery store for delivery.  Some grocery stores have food delivery as an option.  Look at their website.  If you are in the store, talk to the cashier or customer service.  They should be able to tell you what options are available.
    • Instacart - You enter your shopping list and a person will pick them up.  If an item is unavailable, they will suggest an alternative, which you can accept or deny.
    • AmazonFresh - Amazon now owns Whole Foods and has access to some of the freshest fruits and vegetables.
    • Others - Here's a good article listing several more. click here
  4. Tipping.  Please remember to give a good tip.
  5. No Contact Delivery.  In the past, these delivery services would actually put your groceries inside your home.  You may want to consider having them dropped off in the garage or outside your front door.  You are the best judge if you should have the delivery put in your home right away.  If it is difficult for you to move the groceries because of their weight or bulk, you might want to consider having them put inside.
  6. Wipe down the packaging.  Once you get your groceries, remember to wipe down the packaging with disinfection wipes or at least soap and water.

Five tips to connect virtually with grandchildren

grand-dad

When times are uncertain, we've always gone back to the basics including being with family.  While everyone can get sick, seniors are especially vulnerable.  If you don't live with your grand children, avoid getting together in person for now.

Tips to stay in touch:

  1. Use Texts You may try telephone calls and text messaging.  You may have better luck reaching the younger generations by sending a text.  Even though it may take you five times as long to send a simple text as it would to talk on the phone, the younger generation would rather communicate via text messaging.
  2. Less is more. When sending texts, less is more.  Instead of using complete sentences, try using two, three or four word phrases.  "wow", "nice", "You bet",  "Love you", "miss you lots".
  3. State the obvious first. If you are feeling fine, start your first of the day texts with that information:  "Feeling good today.  Hope you. do too.  Wanted to say Love You".
  4. Make it interesting to them.  Kids love YouTube.com and TikTok.com.  Watch a few videos. When you see something funny or interesting, share it.  Don't spend a lot of time describing it.  Just say, "really funny" (and add the link)
  5. Video is fun. Use Zoom, Skype, or FaceTime to get together with video.  Here's a good article:  Zoom, Skype, FaceTime: 11 tips for your video chat apps

Washing hands is the best medicine for Seniors

hand-washing

While there are many ways to stay safe, washing your hands is one of the most important actions you can take to stay healthy.  Wash your hands before you start making meals but remember to wash your hands before you start eating.  Since the virus can remain alive on various types of surfaces for hours or even days, washing your hands after touching food packaging can be very important.