Blog Articles

I Just Wanted to Help

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I had a conversation with a patient the other day that made me stop and think. At this point in my career as a physical therapist, I spend my days in the case management realm.  On that day, I called a patient in a skilled nursing facility to talk about how she was doing in therapy and what her plans were for discharging.  After years of working with patients, I know these conversations will either be pleasant, pleasantly confused or not happy to hear from me. But I am ok with that because I know my intentions are genuine and I just want to help.

I called this lady in particular because when reading her therapy notes, I could see that she wasn’t interested in participating in therapy, but the problem was, she was planning to discharge home with her equally elderly spouse and she required Alot of help to do things like get dressed and get on and off the toilet.  This plan does not add up to a safe one and may have led her to go home, fall and head right back to the hospital, only to land herself right back in the skilled nursing facility.  I’ve seen it happen time and time again unfortunately.

When she answered the phone, I introduced myself and asked her how things were going.  She of course said just fine, but I knew better from reading the therapy notes. I tried to gently talk about how I noticed she wasn’t wanting to do therapy, but that she still needed a lot of help. I told her I wondered how she and her husband were going to manage once she went home. She said that she was tired of everyone being in her personal business! In that moment, I knew that I was dealing with either someone who didn’t understand what the purpose of therapy was, someone who was in denial about their own circumstances or perhaps someone who just didn’t want to deal with it.

As a therapist, this is just tough.  In my treatment days, I remember thinking with some of my patients, why do I want this more for them, than they want for themselves?  It was frustrating and sometimes heartbreaking. Do people just get to a certain age and decide they just don’t care anymore and just want to be left alone. Are they threatened that they won’t be able to return to home?Is it because people don’t really understand the method behind our madness or maybe they just don’t trust us. I imagine it is all of these reasons and more.

At this point in the conversation, I knew that if I wanted to make any positive impact on this woman’s life, I would need another approach. So I adjusted and did what I could to relate to her frustrations and offered solutions that would help her become more accepting of the help she needed to get better, but unfortunately it fell on deaf ears, so to speak.  I couldn’t persuade her. She ended up telling me that she and her husband were hiring a private caregiver so she would be fine.  The sad thing is that I knew better because there had been conversations with her spouse that indicated they didn’t have the funds for something like that.  He sounded stressed but just wanted his wife to be able to come home as that was her wish. I just let this go and told her that I would jot in my notes what she told me and I wished her the best of luck and hoped she felt better soon.

These are the defeating moments as a healthcare provider. Wanting it more than your patient.  I had to take a step back and remember that I can only help those who want to be helped and I have to respect their personal decisions.

I’m not sure what exactly I am trying to accomplish with writing this article except that I hope someone reading this will recognize that healthcare providers really do care, more than you may realize.  We are educated and experienced, more than you realize.  And often times, we think about you long after our conversations and hope you took just one little thing away that may help you down the line.  So if you or your loved one are ever in the position of this lady I spoke to.  Take a moment to trust. Take a moment to realize that if you are willing, we may actually be able to help you and may be the ones that can help you to go home, where you want to be.

Signed,

Humbled therapist

Events

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I enjoyed Valentines Day with my little one by making Valentines cards to give to seniors in a skilled nursing facility. I love that I get to teach my daughter the value of community service. We had a great time being creative and hope to brings smiles to those that won’t be able to visit with family this Valentines day!

Valentines Day is all about love

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How can you show a senior citizen a good time on this lovers holiday??

For some, Valentines Day brings feelings of love and for others it may make them feel a little more lonely.  Many seniors are often widowers and may feel lonely.

A simple visit and a card are great and a hug go a long way! Just knowing you are still thought of will give that warm and fuzzy feeling a lonely senior may be experiencing.

If you want to give a little something they can really use and make their life just a little easier, check out my gift giving guide for some useful items.

If your loved one lives in assisted living or something of the sort, usually the activities director will have plans in mind, but nevertheless, here are a few suggestions you may offer for a group or can you can also spend a little one on one time at home to do the following:

  1. Card making activity
  2. Valentines mailbox to receive valentines messages
  3. Play a game of name that love song
  4. Secret admirer tree
  5. Make heart shaped pancakes, hot cocoa, or chocolate dipped strawberries
  6. Heart shaped cookies or treats
  7. Watch a romantic comedy together
  8. Put up some Valentines Day decorations
  9. Send flowers
  10. Visit from a grandchild

This feeling of love you offer can do wonders for the heart and mind.  I hope you found this helpful and you can make someone’s day special!

Exercises to stay active

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SEATED MARCHING

While seated in a chair, lift up your foot and knee, set it down and then perform on the other leg. Repeat this alternating movement.

SEATED KNEE EXTENSION

Extend leg out straight, hold 3 seconds, then repeat

TOE RAISES

Start with your feet on the ground.Next, raise up both forefeet and toes as shown as you bend at your ankle.  Keep your heels on the ground the entire time.

HEEL RAISES

While standing, raise up on your toes as you lift your heels off the ground, then slowly lower and repeat.

Counter Top/Sink Squat

Stand facing the sink with feet shoulder width apart while gripping on to the sink for support. Move hips backward like you were going to sit down in a chair. (do not allow knees to travel forward over toes). You should feel your body weight in your heels.

STANDING HIP ABDUCTION  

While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. 

Use your arms for balance support if needed for balance and safety.

Exercises to prevent injuries while playing pickle ball

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Seated hamstring stretch

While seated, rest your heel on the floor with your knee straight and

Gently lean forward until a stretch is felt behind your knee/thigh.

Hold 20 seconds and repeat 3 times on each side.

Standing Calf stretch

Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch.

Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.

Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.

Hold 20 seconds and repeat 3 times on each side.

Wall Angels

Having back flat against the wall, maintain a half squat position.

Begin to bring arms up overhead while having shoulders, elbows and wrists in contact with the wall.

Once reaching end range of motion at the top, begin to slide down and pinch between shoulder blades while maintaining all points of contact with the wall.

Repeat 10 times

Low back rotations

Lying on your back with your knees bent, gently move your knees side-to-side.

Go back and forth 10 times.

Forearm stretches

Begin with arm outstretched in front of you, palm face up (Fig 1). Pull the fingers towards yourself, stretching the top of the forearm. Release the hand and repeat as prescribed. Now do the same but with your palm face down (Fig 2).

Hold stretch 10 seconds, repeat 3 times in each direction on both arms.

Squats

Begin by standing with your feet shoulder width apart. While keeping your heels on the ground and your back straight, push your hips in a backward direction until you touch the seat and then stand back up. Consider doing this with a countertop or table in front of you in case you need it for support.  Take care not to let your knees pass in front of your toes. Repeat 10 times.

Clock lunges

Start by standing with both knees straight.

Begin by taking a step forward and slightly out to the side as you allow your front knee to bend. Your back knee may bend as well. Then, return to starting position. Hold onto a counter top for balance as needed.

Next, perform this again as you take a step approximately 45 degrees out to the side. Then, return to starting position.

Lastly, perform this as you take a step directly to the side. Then, return to starting position.

Repeat on the other leg.

Side kicks

While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. 

Use your arms for support if needed for balance and safety

Repeat 10 times on each leg

Heel and toe raises

While standing, raise up on your toes as you lift your heels off the ground, 15 times.

Now keep heels on the floor and raise your toes/forefoot off the ground, 15 times.

Senior Gift Giving Guide

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Just in time for the holidays when you are wondering what in the world to give your mom or grandma for the holidayMaybe you should give the dreaded fruitcake or a membership to the fruit of the month club or how about a pair of Socks!? Nah! I’ve asked quite a few seniors and it turns out, the best gifts are the ones that can be used over and over again to help them out with the day to day things they need to do.  Here is a guide to gift giving this year.  I have done the legwork for you by researching and reading the reviews for each item, so that this can be a quick and easy, click and buy guide!

Please note, this site uses affiliate links and I may earn a small commission when you use my helpful links and you make a purchase. Your purchase is without any additional fees to you. Thank you for supporting my blog and my passion for helping seniors.

1.Swivel cushion

This is a great option for helping to swivel in and out of a car or seat. It turns 360 degrees and has a removable/washable cover.

2.Walker bag

I love this item because so many seniors have gotten used to the rolling 4 wheeled walker which has a seat that opens up where they can store items, but have been told by some therapist, that it’s no longer the safest walking aid for them. Now they have nowhere to put their things when their hands are full with a regular 2 wheeled walker.  Here is the solution! A walker bag!  It attaches to the walker, has pockets and comes in various colors and patterns.

3. Walker Skis

These are a great little item. You push them right onto the back legs of a 2/front wheeled walker. Not only do they preserve the end of the walker legs, but they also help the walker glide along a little smoother and quieter.

4. Handy bar for getting in/out of car

Getting in and out of a car, especially a car that sits a little lower, can be quite a task for an older person.  Having this little handle is handy!  Sometimes just a little something to hold onto, other than onto another person who may get injured, does the trick.

5. Leg lifting strap

This leg strap helps give someone a little bit of independence. When the legs are just too heavy to lift or lower off of a bed or couch, these can be helpful, not to mention the caregiver’s back from lifting a leg that can sometimes be heavy; especially after surgery.

6. Magnifying glass

Very helpful for people with low vision for reading labels, medication bottles and reading for enjoyment.

7. Bed Rail

This bed rail is great because it is easy to install and is adjustable to different bed heights.  This is just what a senior needs to help get in/out of bed which can be quite a task for many people.

8. Reacher/grabber

Often times when a senior has gone through therapy, they are taught how to use a reacher for ease and safety of reaching items above head, on the floor or just out of reach. This is not only helpful, but helps to decrease risk of falls and is a necessity after a hip replacement surgery.

9. Easy can opener

Just makes life easier!  Most seniors just want to make something quick and easy to eat and often times that means heating a can of soup, however opening a can of soup with a traditional can opener can be nearly impossible, so this is when a compact automatic opener comes in handy.

10. Jar and bottle opener

This is a nice little gadget to help open jars and bottles. It is lightweight and adjusts to multiple sizes of jars and bottles.  Really helpful for people with arthritis; which is almost every senior.

10 plus 1 more for good measure. Shower foot massager/scrubber

This is a great addition to any shower.  It has non slip suction cups, so when sitting on a shower chair, this is a great way to get a good foot scrub, not to mention, who doesn’t like little foot massage.  I know I do!

Exercises to improve your pickle ball game

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Pickle ball, its like tennis, only better!  Sure the equipment and rules are a bit different, but it is similar and doesn’t involve as much running as tennis. Thank goodness and count me in! You can find pickle ball courts popping up just about everywhere these days. Really, it’s the place to be and it is such a great way to stay active and social.  Like any activity, especially when it is new, there is potential for injury, but I’m going to share a few ideas and exercises with you to minimize your risk for injury.  I’m not making any promises, but it may not only reduce injuries, but may also improve your game.

In pickle ball, there are a lot of movements of changing directions quickly, moving side to side and stopping short.  You will be challenging your legs, your shoulders your core and your fitness in general. So you need to be sure to work on strength and flexibility.  Here are a few exercises to do just that.  Go to the resource tab to find out how to do these exercises.

  • For flexibility:
    • Seated hamstring stretches
    •  Standing calf stretches
    • Wall angels
    • Low back rotations
    • Forearm stretches
  • For strength:
    • Squats
    • Clock lunges
    • Side kicks
    • Heel and toe raises

My recommendation is to do these exercises 2-3 times per week and as long as your muscles are warmed up a bit from a short walk around the park or something, you can do hamstring and calf stretches before playing a game.  

So there you go!  Easy peasy!  No get out there and swing that thing!!   Please post me a comment and let me know how this has helped your game.

Stay Active and Stay Golden

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Oh yeah….kick your heels up and enjoy the “Golden Years” they say!  Golden years?  If I had a dime for every time I worked with a patient who said, “ the golden years aren’t so golden,” I would be incredibly rich and sitting on a lovely beach with toes in the sand writing this article.   But this isn’t about me.   Staying active when you’re body is like umm, no thank you, I’m comfortable sitting right here on the couch, may seem like an impossible task.  I get it. The aches, the pains, the creeks, the cracks; maybe even a new one each day can make staying active seem dreadful.  Keep in mind being active doesn’t mean you have to jog a mile, it just simply means to move your body a little each day . Just be sure it is more than walking to/from the bathroom, although that may mean a lot of trips for some of you!

So where do you start?  Start small.  Don’t make this torture, make it relatively enjoyable and remember why you are doing this. Remember being active allows you to stay active.  Perhaps you have grand kids you want to visit with or maybe you long to be part of a social club, but getting around is hard.  Even more likely, you have ailments that have led you down the road of being more and more sedentary.  It’s okay.  It’s not too late to get started with something.  Because there are so many possible conditions you may be dealing with, it is difficult to make specific recommendations, but what I can do is make recommendations that most people can start with and you can always modify to meet your needs. Safety 1st, so please err on the side of caution and talk with your physician first if you are unsure.

No equipment, no problemo.

You can move your feet with some seated exercises and then progress to standing at a countertop.  Weight bearing exercises, meaning standing up, are always a favorite of mine because they reap the most benefits. Weight bearing exercises not only work on your balance and your strength but did you know that weight bearing exercises also stimulate bone growth, which is so important for everyone who is aging gracefully, but is especially important for those with osteoporosis. Click here for seated and standing exercises.  It may be helpful to have some exercise bands so that you can continue to grow stronger. I like to recommend the bands by JUSTFIT because they are already in a loop so you don’t have to fuss with trying to tie a knot and they come in a set of 5 different levels of resistance making it easier to use interchangeably depending on the exercise you are doing. You can find them by Clicking Here.

You can also decide to take a walk each morning.  It doesn’t have to be a long walk, but just walk!  It’s definitely a nice time to spend with a spouse, friend or sometimes just yourself to ponder life.  I find it very energizing and motivating to start my day this way.  If getting out for a walk is difficult, try using a seated pedal exerciser. They even have one with tension ropes so you can exercise your arms as well, but this is optional.  I really like how versatile this one You can find this on Amazon; MaxKare exercise stationary bike.

The moral of this story is, yes you are getting older and some things aren’t so easy anymore, but you can and will get stronger by staying active. In my days of therapy practice, I was often amazed to see how effective exercise is for seniors. It does wonders for physical and emotional health. So go ahead and go for the gold!!

Blog Articles

elegantaginginfo
I Just Wanted to Help
I had a conversation with a patient the other day that made me stop and think. At this point in
Events
I enjoyed Valentines Day with my little one by making Valentines cards to give to seniors in a skilled nursing
Valentines Day is all about love
How can you show a senior citizen a good time on this lovers holiday?? For some, Valentines Day brings feelings
Exercises to stay active
SEATED MARCHING While seated in a chair, lift up your foot and knee, set it down and then perform on
Exercises to prevent injuries while playing pickle ball
Seated hamstring stretch While seated, rest your heel on the floor with your knee straight and Gently lean forward until
Senior Gift Giving Guide
Just in time for the holidays when you are wondering what in the world to give your mom or grandma
Exercises to improve your pickle ball game
Pickle ball, its like tennis, only better!  Sure the equipment and rules are a bit different, but it is similar
Stay Active and Stay Golden
Oh yeah….kick your heels up and enjoy the “Golden Years” they say!  Golden years?  If I had a dime for
Blog Articles
Time to get movin’ and shakin’?
Is it time to move to a place that offers assistance also known as alternate placement? It may not only

Time to get movin’ and shakin’?

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Is it time to move to a place that offers assistance also known as alternate placement?

It may not only be an emotional time, but the different options and finding the right fit for you can be challenging as well. So whether you are trying to plan ahead for yourself or if you are someone trying to find the right setting for your parent, I am here to try to help you make some sense of it all.  Also keep in mind that there are placement agencies that will assist you and are familiar with the different options in the area that you are in, but also note that the service is at no cost to you. The placement agency is paid by the homes, so why not?  There are quite a few agencies out there but I prefer a smaller agency because they are more likely to take you to tour a few places. If you live in the Phoenix, Az area, I recommend Sonoran Senior Placement. This is a smaller agency where the owner will definitely provide you with a more personal approach.

There comes a time when the place you or your loved one has been living, isn’t the best option any longer; a time when living in a house with stairs, narrow doorways and things like yardwork are not the best idea. Maybe its time to make things like cooking, laundry, cleaning and having no one around to help, a thing of the past.  As we age, it often becomes more difficult to get around and we need someone to help us out. Yes, I imagine the thought of leaving your home is down right unimaginable or scary, but the reality is, there are some really great options out there.

There are several options of places to live where you can get the assistance you need, but it may be difficult to understand the difference between the types of living settings, so I’d like to help you gain a better understanding so you can make the best decision for yourself or your loved one.

I will talk about 5 different types of living settings:

Independent Living (ILF)

This is typically an apartment in a building or a freestanding home for people 55 and older where you will care for yourself except you will do this in a place where meals and housekeeping are part of the rent. These are a great option because if you are able to get around safely on your own, but don’t want the responsibility of things like cooking, cleaning and laundry, they will take care of these things for you. The added benefit is they have lots of activities going on that you can join. It’s a great place to make friends that live in the same building. In some of the larger places, they may have holiday parties, movie nights, card games, fitness centers, pools, salons/barber, etc. They often provide transportation to the store as well. When choosing an independent living community, you may want to consider a continuing care retirement community, also known as a CCRC.  This is a place that offers independent living and assisted living options on the same campus.  This makes for a smoother transition if you should start to need more assistance including nursing care.

Assisted Living (ALF)

If you find that you need a little more assistance than what is available at independent living, such as help with activities of daily living, ie. showering, getting to the bathroom, dressing, scheduling medications and overall more supervision, you may consider assisted living as a better option. This setting allows you to call for assistance any time of the day or night.  Assisted living communities can range from a scaled down apartment with a mini kitchen, to a shared living area, but most have a group dining area and common areas for social activities.  Don’t be fooled by the old way of thinking about these places as depressing, I have seen patients in some of these places that are beautiful, full of life and put my home to shame!  Often times when it comes to pricing, there are different levels of care offered that will determine the cost.

Board and care/adult group home

These are similar to assisting living facilities in that they offer 24 hour care, but typically these are free standing homes that house about 5 people, although there are some that house up to 10 people depending on their licensing and size. You may have a private bedroom or share a room with someone else, but the common areas are shared. It’s like being roommates. The benefit of group homes is that there is a lower ratio of patient to caretaker.  The caregivers only have 5 people to care for instead of 10-15.  

Memory Care

This is a specialized setting where the ratio of provider to resident is less and the caregivers provide care 24/7. The caregivers provide assistance with all activities of daily living as well as meals. These caregivers are trained in working with people with dementia in order to help them feel at ease. There is usually a regular daily schedule to provide structure.

I hope that I have helped you to understand the different options out there and can feel more comfortable with making a choice. Again, I understand leaving the familiarity of your home can be hard, but keep an open mind. It’s much easier to move sooner rather than later when you are forced to make a quick decision because you can no longer live alone or your spouse can no longer take care of you. Get out there and explore all there is to offer; I think you will be surprised!