Senior Living Summer 2021
What’s Inside • Three steps to active aging
• Tips for a safe and comfortable home • Pickleball: A sport for everyone
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SENIOR LIVING
Fauquier Times | www.fauquier.com | August 11, 2021
3 essential steps for active aging By Monica Fernandi
Special to the Fauquier Times
When it comes to aches and pains that seem to accompany each new birthday, there are ways to prevent and cope. These steps are your way to be proactive on your wellness path so that your everyday lifestyle flows a bit more easily. Whatever biological age you are right now, if you wake up each day sore, tight or not able to move with ease, keep reading to take action and turn it around -- starting right now. The greatest wisdom from one of my 97-year-old personal training clients is “Move it or lose it.” From the time you open your eyes daily to the moment you hit your pillow again at the end of that day, here are three easy steps you can implement now to make your tomorrow a bit more comfortable.
1 -- Stretch
Before your feet hit the ground running each day, you can move all your joints right there in the bed. Toes, fingers, arms and legs can extend as you are still horizontal. One limb at a time, one breath at a time, this will awaken your bones and muscles as you move slowly (known as active or dynamic stretching) or hold a stretch (known as static stretching). There is also myofascial release (applying gentle, sustained pressure into muscles to eliminate pain and restore motion), which can target overused or under strengthened muscles so that you have more mobility where stiffness often lingers.
In short, keeping your muscular system healthy by stretching and strengthening provides necessary balance that can help Monica Fernandi prevent injuries. If there is an injury already, take your medical professional’s advice and heal accordingly so that you can bounce back stronger. Poor posture and improper movement all stems from muscle imbalance and can lead to injury if you are not careful, aware and regularly stretching. Remember, you don’t have to be flexible to stretch. Seeking out the help of a personal trainer may help keep you accountable along the way.
2 -- Breathe
The power of conscious breathwork can provide you with more energy, more peace and stronger abdominal wall muscles the more you practice diaphragmatic breathing. Most people are shallow breathers, but the deeper you utilize the full capacity of the lungs, the healthier you become. There are three parts to the breath: low, below the navel; mid, around the entire rib cage; upper, into the collar bone. In the last year and a half of COVID-19, the attack on the respiratory system has limited this. The best way to rebuild your lungs is to breathe a breath of fresh air into the three parts
of your torso as much as possible. Yoga breathing techniques have proven to keep blood pressure down, reduce anxieties and help with depression. The simple practice of breathing with awareness can lead you toward a brighter future in so many ways. Not only will your energy increase and your body strengthen, but it will help with your balance as well. The breath is often what I call your “free medicine.” If you want to know more about how to strengthen your breathing techniques, you can begin by taking a yoga class that caters to your level of fitness.
3 -- Balance work
When working with my clients, I lead with breath work, then add footwork, as this is where balance awareness begins. From the moment you stand up to start your day, your feet ground you; if you feel unstable it can be disconcerting. The ability to stand on one leg to put your pants on can be daunting unless you have a chair to hold on to for support. Stability starts here and if you feel wobbly then strengthening the feet is one of three things to work on. We all take our feet for granted. The other tools for balance are focus and breath. Once the fear of falling enters the mind, all the balance tools can go out the window and falls can happen. So practice the following simple exercises while at the kitchen sink or while brushing your teeth and you will build confidence as you stand strong on your own two feet.
1: Rock on to your toes and then shift to your heels, moving your body weight slightly from front to back. Hold a chair or the sink for support. 2: Lift all the toes and spread them out then scrunch them in. Do both these exercises 5 to 10 times. 3: Lift one heel as you bend the knee, then the other. Walk in place to wake up the ankle mobility. 4: Then shift your whole body left and right while holding on. This should feel “zombie-like” as you include the soles of the feet to the crown of your head. When you feel comfortable enough, lift a leg for a few breaths, then switch. Gradually let go of the hand support when ready, use the breath and focus straight ahead to keep yourself safe.. Be kind and be patient with yourself. Balance takes practice but can be improved as you go. Think of your feet as the roots of a tree, the breath as the breeze that flows from roots to limbs and then stretch your imagination and soar to a whole new level of wellness. We are all aging while adapting to a new way of living after the pandemic pause. Less socializing and more virtual connections may have us feeling tight in our necks, back or hips -- but more resilient in our hearts because of all we have endured. The good news is we are still here! Monica Fernandi is a wellness coach, personal trainer and a yoga coach. For more info reach out to her on monicafernandi.com.
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SENIOR LIVING
Fauquier Times | www.fauquier.com | August 11, 2021
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Want a safe and comfortable home? Use ‘universal design’ By Stephanie Kennedy
Special to the Fauquier Times
Many of us have heard the terms “ADA compliant” or “universal design.” The National Association of Home Builders prefers the term “aging in place.” Millions of Americans are living longer and more active lives. Because they are embracing newly found changing lifestyles, they need to revitalize their home environment. When it comes to aging Americans, NAHB has been training its members to create “livable homes,” whether it is new construction or remodeling an existing residence. Young or older, everyone can use universal design. Because of universal design, people who are very different can all enjoy the same home. And that home will be there for all its inhabitants, even when their needs change. The idea of designing new or remodeling your home and considering all A shower without a lip to step over and a showerhead with a flexible hose can make showering easier for someone with limited mobility.
Aging in place means living in your home safely, independently and comfortably. JOEL BARKMAN Golden Rule Builders
the changes that need to be made can be daunting. Remember that the most important goal is to create a safer, barrier-free home. The checklist below contains features to consider for new construction or a remodeling project. Changes in the kitchen typically include: • Upper wall cabinetry 3 inches lower than conventional height • Base cabinet with roll out trays and lazy Susans • Open shelving for easy access for frequently used items • Side-by-side refrigerator/freezer • Raised dishwasher with push-button controls • Lower side opening oven Changes in the bathrooms (the number one place for accidents) include: • Tub and shower controls moved closer to entry point • Lever handles and faucets • Slip-resistant flooring • Adjustable/ handheld showerheads, 6-foot hose • Curbless shower – nothing
A wider door opening allows for the easy use of a wheelchair if necessary. to step over and can be rolled into if a wheelchair be comes necessary later. • Higher toilets 2 1/2 inches higher than standard Other changes in other parts of the house include: • Multi-level work areas to accommodate cooks of different heights • Open under-counter seated work areas • Placement of task lighting in appropriate work areas • In multi-story homes, laundry chute or laundry facilities in master bedroom An overall floor plan would include: • Main living on a single story, including a full bath • No steps between rooms/areas on the same level • Wider doors that accommodate
wheelchairs and walkers Virtually all rooms of a house can be improved, even closets and garages. Many who benefit from universal design features are either aging or are concerned about a parent who is aging. But the ideas behind the universal design concept cater to people of all ages – children and adults alike. Stephanie Kennedy is the marketing manager for Golden Rule Builders in Catlett.
Open shelving provides easy access to frequently used items.
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SENIOR LIVING
Fauquier Times | www.fauquier.com | August 11, 2021
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By Kate Masters
The Virginia Mercury
“It’s hard for us to imagine what it’s like to wake up every morning and think, ‘I don’t belong here,’” said Kristine Theurer, a longtime expert in senior care. As a music therapist (and later a recreation director) for a nursing home in British Columbia, she noticed the calendar was filled with bowling, movie nights and day trips — what Theurer described as “a relentless diet of entertainment and distraction.” Almost none of the activities, though, were designed to help residents connect with each other. That realization drove her to create the Java Music Club, a peer-support group soon to be unrolled in 30 longterm care facilities across the commonwealth. LeadingAge Virginia, an association of nonprofit aging services, is offering the program to members — along with two additional services developed by Theurer — with help from a grant from the Centers for Medicare & Medicaid Services. “Nursing homes will receive training and all the materials for the programs, along with additional support throughout the year,” said vice president and legislative counsel Dana Parsons. The two-year project will include the Java Music Club and Java Memory Care — a similar program adapted for patients with late-stage dementia — in addition to a peer-to-peer mentorship program for particularly isolated residents. More than a year and a half into the pandemic, the grant is a much-needed boost for many Virginia nursing homes, where residents spent months confined amid often-deadly outbreaks. In-person visitation was closed for nearly a year, and many facilities are still phasing in group activities — often while struggling to fill major workforce shortages. When those programs are running, they typically attract the same 70% of residents, according to Theurer. “Those are the social butterflies — the people who would come to everything anyway,” she said. But many facilities struggle to engage the other 30% of people living in their communities, who often say they have difficulty connecting with other residents without support. Much of that traces back to the reality of living in a nursing home, where most residents eat and sleep under the same roof without really knowing one another, said Geneva Bagby, the activities director for Birmingham Green in Manassas. The facility has been running the Java Music Club for near-
ly five years — excluding much of the pandemic — since Bagby attended one of Theurer’s sessions at a professional conference. “I just really fell in love with the program,” Bagby said. Typically, eight to 10 people meet once a week for the group, which deliberately includes more social residents and those who are struggling to engage. The program does include music, but most of the activity is centered around conversation on a specific topic. “There’s a talking stick that goes around, and everyone gets a chance to speak,” Bagby said. At the end of the discussion, the residents recite an affirmation together, and then get a chance to continue chatting over coffee and snacks. “It’s giving them a chance to develop relationships and something to talk about when they see each other outside the program,” she added. “Like, ‘Hey, how’s your daughter-in-law?’ or ‘How is your son doing with his new job?’ Something personal that helps them connect in a meaningful way.” Multiple facilities have studied the program and found that it reduces symptoms of loneliness and depression among participants. Theurer said she was inspired to start the group after her own experiences with grief support therapy, which she avoided for years after her older brother died by suicide. “I thought, ‘So I’m going to sit around the table with a bunch of other sad people and we’re going to be sad together— how could that possibly help me?’” she said. But sharing her experience, Theurer found, helped her process her own grief. She’s witnessed the same effect among residents, including one patient with dementia who was assumed to be nonverbal by most staff at the facility where she was living. The first time Theurer heard the woman speak, it was to comfort another resident mourning the loss of her husband. The LeadingAge funding will also sponsor the Java Mentorship program, which teams up residents and volunteers to visit more socially isolated patients. The goal, Theurer said, is to encourage those residents to engage and participate in other activities. Birmingham Green is currently in the process of launching the program, though it paid for the materials and training through a different grant program. “I think it’s going to really help the people who don’t want to leave their rooms,” Bagby said. “It’s almost like a welcoming committee for them.”
Fauquier Times | www.fauquier.com | August 11, 2021
SENIOR LIVING
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Pickleball is the latest sports trend that anyone can play The founding fathers of the phenomenon of pickleball are probably senior citizens. It’s catching on across all demographic fields, but seniors are on the cutting edge of this hybrid racket sport that combines elements of tennis, table tennis and badminton. Harvard Medical School has studied the benefits of the sport.
The setting
Pickleball is played on a small court similar to a badminton; it looks like the top of a table tennis table. Many communities adapt a tennis court to fit the 20 foot by 40 foot pickleball court dimensions. The net is a tad shorter than a net on a tennis court. The ball is like a Whiffle ball, with holes. Paddles are a bit bigger than those used for table tennis. (Equipment is avail- Pickleball is catching on. The pickleball court is smaller, requiring players to cover less ground during play. able online, or at a local sporting “Social networking and the number and quality of Pickleball in Fauquier County goods store. social connections are emerging as huge determiners Pickleball courts are available at: of health and longevity, said Dr. Aaron Baggish, diBenefits • The Village Green Community Center -- 540-422- Pickleball doesn’t require the exertion of tennis, rector of the Cardiovascular Performance Program at 8890 making it easier on all the joints. It’s fast-paced and Harvard-affiliated Massachusetts General Hospital. • Pickleball Farm, a non-profit entity -- pickleballfarm. good for hand-eye coordination and challenges play- “Particularly for older people who might tend to be com/ ers to think on their feet. Quick lateral movement isolated, this is a great way to get out into the commu• Chestnut Forks Athletic Club -- chestnutforks.com; boosts balance. The game demands use of leg, core, nity and enjoy the camaraderie of a fun sport.” 540-347-0823 arm and shoulder muscles, and it’s a weight-bearing • Academy Hill Park in Warrenton -- 164 Sterling A caveat activity, which is good for your bones. Court, Warrenton Pickleball isn’t an adequate aerobic workout. It • Auburn Middle School – 7270 Riley Road, Social advantages Warrenton (available when school is not in session) won’t provide the same cardiovascular benefits as 30 A doubles pickleball game doubles as a social To contact the Fauquier Pickleball group, event. Plus, the court is small, keeping all the players minutes of jogging, Baggish said. Pickleball is best email fcpa@gmail.com. Their website is at (you can play singles or doubles) in close proximity used as a complement to a well-rounded exercise reg fauquierpickleball.org. — close enough to chat. imen.
Living in your home safely
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SENIOR LIVING
Fauquier Times | www.fauquier.com | August 11, 2021
Tai Chi, a gentle way to exercise your body and your brain Tai chi is a form of meditative exercise consisting of a series of 19 movements and one pose. It’s a godsend for many seniors, who employ its circular, slow-moving forms as an aid to the mind and body.
Meditation and medication in motion
In a study conducted by Harvard Medical School, tai chi was found to offer a number of
benefits. In addition to preventing falls and reducing the effects of arthritis, tai chi has been shown to be helpful for a number of medical conditions, including low bone density, heart disease, hypertension, Parkinson’s disease, sleep disorders and stroke. It doesn’t end there, however. Tai chi has also shown to be helpful in increasing strength, improving mobility, bettering flexibility, boosting the immune system and losing weight (by getting
in touch with hunger cues).
Origins
Tai chi is thought to have been developed in the 13th century by a monk named Zhang Sanfeng. He was inspired to create the discipline after watching a fight between a crane and a snake. That’s right; it began as a martial art also known as tai chi chuan. “Tai chi” translates to “supreme ultimate” and “chuan” means “fist.” Today, it’s used more for mindfulness and gentle exercise than as a form a self-defense.
The basics
Tai Chi can be performed almost anywhere and requires no special equipment.
A POSITIVE APPROACH TO DEMENTIA CARE
There are a number of styles of tai chi, but all involve a choreographed series of movements (also known as postures) called a form or a set. Each set has a certain number of postures. The movements are slow and deliberate. Many say it can feel a bit like dancing. Tai chi movements involve shifting your weight from one foot to another. All of the movements are designed to create an awareness of how your feet are connected to the earth. Throughout a set, you are often slightly crouched with your knees flexed. This posture helps to strengthen your glutes and leg muscles, which are important muscles for balance. It’s also important to keep your back as straight as possible. Over time, this postural awareness can help improve your posture in everyday life.
SENIOR LIVING
Fauquier Times | www.fauquier.com | August 11, 2021
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Sun protection and skin care Seniors can be especially vulnerable to skin damage from the sun. Too much sun exposure can increase the likelihood of older adults developing skin cancer or melanoma. It’s an issue that is gathering more importance for seniors who are living longer than ever.
What to buy
Make sure you’re using the right stuff. That is, a sun protection cream or salve that offers protection from UVA and UVB rays with a sun protection factor of 30 or above. Apply sunscreen about half an hour before exposure and reapply throughout the day.
Dress for it
Dermatologists recommend sunscreen, of course, but also emphasize covering up as much exposed skin as possible. Light-colored and lightweight fabrics allow seniors to cover up their skin while staying cool and comfortable. A wide-brimmed hat is more than useful, too, protecting the scalp and shading the face.
Don’t forget the eyes
The National Institutes of Health estimates that 20% of cataracts cases are caused by extended UV exposure. Deploy dark-colored sunglasses for the job.
Use common sense
Always look for shade to stay out of the sun and alleviate the risks of heat stress and overexertion. If you’re on the golf course and have to wait for the group in front of you, find a tree to sit or stand
Too much sun can age skin prematurely and lead to skin cancer. under. Every little bit helps. symptoms should be treated with immediate medEarlier is better, too. The sun’s rays are typi- ical attention. cally most severe between 10 a.m. and 4 p.m. The Reduce cancer risk most common symptoms of heat stress include faPeople who reach the age of 65 can expect to tigue, dizziness, nausea, cramps and headaches. live, on average, two more decades. This means More severe symptoms include mental confusion, that efforts to improve the use of sun protection flushed skin and a high heart rate. The National and reduce sunburn among older adults could Institutes of Health recommends that these latter help to reduce skin cancer risk in later on.
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