Commun ty Matters Farmington Presbyterian Manor
May 2017
Thanks to you, it’s mission accomplished! Our annual chicken and dumplings dinner isn’t just a meal – it’s a mission.The event benefits the Good Samaritan Program, which depends solely on donations from friends and supporters to care for seniors living at Presbyterian Manor who have outlived their financial resources through no fault of their own. This year we raised $17,070 – that’s $3,000 more than last year! Thank you to all the volunteers and staff who helped make the 2017 dinner and silent auction successful. Chicken and dumplings dinner sponsors Platinum sponsors Farmington Presbyterian Church Healthdirect Institutional Pharmacy Services DUMPLINGS, continued on page 2
Focus on senior fitness Every May, we celebrate National Senior Fitness Week, to encourage older adults to stay active and maintain or improve their quality of life. Researchers have been able to prove these effects, too. A New Zealand study cited by the Centers for Disease Control found that women 80 and older who did strength and balance training had 40 percent fewer falls. Strength training has also been found to increase bone density and lower the risk of fracture in women older than 50. Exercise also has positive effects on depression that are similar to results with antidepressant medication. We asked members of our community to tell us how and why they make fitness a priority. One of our readers, Barbara Rosener, submitted her story for us to share. I am almost 80 years old and have always been active and blessed with lots of energy. Early in 2015 I had my hip replaced. After that I had to be careful for several months, and it seemed like my exercising days were over. FITNESS continued on page 2
DUMPLINGS, continued from page 1
Manor residents
All Type Service & Installation
Wayne & Dorothy Johnson, in memory of Bernice Cleve
Vance Vineyards & Winery
Matt Douglas — Little Debbie
Medline Industries, Inc.
Ozarks Federal,The Homeowners Bank
William Wise, in memory of Mary Wise
Gold sponsors
Parkland Health Center
Heidi Beyer
Barton Insurance Services
Aegis Therapies
New Era Bank
Little Caesars
Lincare
M&T Water Well Drilling
Busenbark Flooring and Granite
Bold Marketing
Pat Larkin
First State Community Bank
Silver sponsors
Health Technologies
Sheet Metal Contractors, Inc.
Leadco Community Credit Union
U.S. Foods
Plummer’s Ace Hardware
Premier Fire Protection, Inc.
Concordance Healthcare Solutions
Chilton Oil/Propane
CP Sealcoating & Striping
Belgrade State Bank
Jane Hull, in honor of all Presbyterian
Melvin Mills Roofing
DUMPLINGS, continued on page 4
FITNESS, continued from page 1
Community Matters is published monthly for residents and friends of Farmington Manor by Presbyterian Manors of Mid-America Inc., a not-for-profit 501(c)(3) organization. Learn more at PresbyterianManors.org Jane Hull, executive director Heidi Beyer, marketing director To submit or suggest articles for this publication, contact hbeyer@pmma.org Telephone: 573-756-6768 Fax: 573-756-6014 Address: 500 Cayce St., Farmington, MO 63640-2910 Our mission: We provide quality senior services guided by Christian values. FarmingtonPresbyterianManor.org
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Community Matters May 2017
One day I decided I needed to join an exercise class geared to the elderly with arthritis. I called Jessica McKnight from the St. Francois County Health Center and asked if it would be possible to get a class like that started. She was very enthusiastic and started working on it right away. She wanted to do something for senior adults.The First Baptist Church in Desloge graciously let us use their aerobic room free of charge. The first of April 2016, the classes began. I can’t tell you how much fun this has been for all of us.We play “old music” while we exercise.The camaraderie is great.We average 18 each class. My husband goes, and he had never taken an exercise class in his life.We celebrated the one-year anniversary of the class in April.
Who would ever think some in their late 80s could and would exercise and have fun doing it? If you feel inspired to follow Barbara’s example, we have many fitness opportunities at Farmington Presbyterian Manor. Activity Director Carol Winch said exercise classes are offered four times a week for assisted living residents, along with a weekly yoga class. In health care and memory care, there are exercise classes five times a week, with activities such as ball toss, balloon bump (with foam pool noodles) and range of motion with chairs. Remember, if you haven’t been active in a while, visit with your doctor before starting an exercise program. Like us on Facebook
Four exercises you should do every day By Rashelle Brown for Next Avenue
Balance and mobility training can benefit us at any age, but it becomes more important as you reach and pass the age of 50. Maintaining joint range of motion allows you to move naturally and helps to combat the postural problems that cause neck, back, shoulder and hip pain.
bath towel folded in quarters, a foam balance pad, an inflatable balance pod or a rigid wobble board. Windmills This exercise works wonders for the hips and spine.The movement should be slow and small at first, progressing to a slightly deeper twist and bend with each successive repetition. Start by standing with your feet in a widelegged stance and extend your arms straight out to the sides, in a rendition of da Vinci’s Vitruvian Man.
Here’s a short sequence of three exercises you can do every day to improve and maintain your balance and mobility. Done in a slow, controlled Take in a deep breath and engage your fashion, you can finish the whole core muscles. Exhale as you slowly workout in under 10 minutes: hinge forward at the hips and slightly twist, bringing your right hand down Balance stands and across your body toward your left knee. Rather than moving at the With balance training, the goal is not shoulder joint, aim to make all of the only to improve proprioception, but motion happen in your hips and trunk. also to improve your body’s reaction mechanics so you can quickly move to Also, be sure you are bending forward re-establish center of mass and recover at the hips and not from the lower to a normal body posture. back.You may not come anywhere close to touching your knee, and that’s As I tell my clients, balance training is fine. Listen to your body and stop most effective when you are almost when you feel any tension in the backs falling, so it’s important to challenge of your legs, your hips or your back. yourself every time you do this Return to the starting position and exercise. repeat on the left side. Do a total of At its most basic level, balance stands 20 slow repetitions, 10 on each side, simply require you to stand on one alternating as you go. foot for 30 seconds. For some, this will be easy the first time, while others may Jumping jack arms need to stand close to a wall or in a This exercise loosens up the shoulders, door jamb to put out their hand to restretches the spine and works out all establish balance every few seconds. those kinks we get from sitting with less than optimal posture. Stand with Once you can balance on each foot your feet in a wide-legged stance, arms on a stable surface for 30 seconds, it’s time to make it harder.Try looking up down by your sides. Engage your core, at the ceiling while you balance. Once making your spine long, and slowly raise your arms out to the sides and you’ve mastered that, move to a less stable surface, such as a thick rug, a as far overhead as you can, in what is Like us on Facebook
essentially the armsonly movement of a jumping jack. Don’t let your arms travel out in front of your body — imagine your body stuck between two large panes of glass, not allowing your arms to move outside of that space. If you can’t reach all the way up overhead by staying inside the imaginary panes, just stop where your lateral motion ends and return to the start position. Do 30 repetitions. Pendulum swings This exercise loosens up the entire hip socket and stretches nearly all of the leg muscles. Stand in an open doorway with about five feet of clear space on either side of the door. Hold the door jamb with your right hand and face forward, as though you are walking through the door. Lean onto your left foot, engage your core and slowly start swinging your right foot forward and behind you several inches. As you begin to loosen up, make the swinging more exaggerated, but still keep the movement relatively slow and controlled. Do 20 to 30 swings with the right leg, then switch sides. After finishing the forward/backward swings with both legs, turn sideways so you are facing the door jamb. Hold the jamb with both hands for stability and step back so you’re holding the jamb with fairly straight arms. Lean onto EXERCISES, continued on page 4 Farmington Presbyterian Manor
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DUMPLINGS, continued from page 2
Lloyd & Jetty Reese
EXERCISES, continued from page 3
Kaye Wallen
George & Phyllis McGuire
Bronze sponsors
Sterling Dental
Joan & Gary Rauls, in memory of Vinita Kirk
Rachel Campbell
your left foot and slowly swing your right leg from side to side in front of the left leg, mimicking the motion of the pendulum in a clock.
Lee & Paula Stephens, in honor of Leland Stephens
Carol Winch
LaVerne Grotewiel
Warren & Glenda Corless
Gamma Healthcare
Byron & Kay Taylor
BioTech X-Ray
Carol Willman
Thomas & Candi LaMartina Josh, Christine & Ashlyn Dement
Be sure to start with very small movements and increase the range only when the motion feels free and easy.Try not to swivel at the hips by rotating your spine, but keep the movement isolated within each hip socket. Do 20 to 30 swings with the right leg, then repeat on the left side.
Farmington Presbyterian Manor 500 Cayce St. Farmington, MO 63640-2910 Return Service Requested
Vacation memories We will be featuring summertime, Independence Day, and vacation memories in an upcoming issue of Community Matters. If you have a story to tell about any of these topics, or if you just want to tell the world what you love about living in your senior living community, we want to share your story. If you’ve got a story to share, contact Marketing Director Heidi Beyer, and your story could be featured in an upcoming edition of Community Matters.
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Community Matters May 2017
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