Whole life wellness handbook by Sarah Bjorklund

Taking Flight!

INTRODUCTION

Whole Life Wellness

Taking Flight! - From Your Own Living Room INTRODUCTION There are many ways to encourage and maintain optimum health, and most have nothing to do with medical interventions!! By engaging a person in experiences that support the 7 Dimensions of Wellness, you can help that person to be healthy on a Whole Life level. Now we know that experience programming is provided in Senior Communities, but what about those seniors that are receiving services at home? How are they having their needs in these 7 Dimensions of Wellness met? Who is helping them to engage and participate in their own Whole Life Wellness? Sadly, the answer is usually no one. Family members and visiting caregivers are busy people juggling many duties in a very limited amount of time. Oftentimes they may only have 15 minutes left in a visit after the requirements of care are met in order to conduct any sort of Wellness Programming, and then, where do they begin? Following is a handbook to change all that! Beyond Bingo has created the Whole Life Wellness â&#x20AC;&#x201C; Taking Flight! Manual for family members and visiting caregivers and friends working with seniors in their homes. This manual provides a variety of programming ideas geared towards utilizing the time and resources available. Updates and additional modules, which include videos and step-by-step pictorial instruction guides, are available by subscription. Discounts on special materials are also available through preferred vendors as a benefit of your subscription.

Welcome to Beyond Bingo’s Whole Life Wellness Handbook– Taking Flight! Beyond Bingo is owned and operated by Colleen Koziara. Beyond Bingo is a senior wellness consulting firm which specializes in the creation of multidimensional whole-life programming. These programs are carefully designed to support seniors in maintaining their independence; inspire their continued personal growth and self-directed exploration; and fill their lives with joy and a renewed sense of purpose. Colleen Koziara has more than 15 years of experience in the senior healthcare industry, and is a named creator/ contributor on the 2010 and 2012 ICAA International Innovators Award Winners for outstanding senior programming. To Start: This handbook is laid out in seven sections. Each section features one Dimension of Wellness, a description of that dimension, and a list of wellness programming which will fulfill your senior’s Whole Life need for experiences in a specific Dimension of Wellness. We know from research that Social interaction decreases depression and the need for anti-depressants. We know that Physical experience improves health and some of our most important numbers – Blood Pressure, Heart rate, Cholesterol and Respirations. This handbook provides a quick reference guide for ways in which you can engage your senior(s) in experiences designed to serve a specific dimension of wellness. In addition, each section is broken down into 4 subsections, based upon the time that each experience will take. 15 minutes, 30 minutes, 45 minutes or 1 hour. Time estimates include prep and conclusion and take into consideration the challenges of a home environment. The materials are simple and often available right in the home. Most of the programs involve no travel, although in each Dimension of Wellness a Whole Day Experience is identified which would provide the opportunity to leave the house and embark on an Adventure! In addition, the suggested experiences are chosen to be able to serve a very wide range of cognitive and physical independence levels. For example, if your senior is bed ridden, you may read about or learn about healthy eating, and do exercises modified for their personal ability level, as opposed to being unable to.

The idea behind Beyond Bingo’s Whole Life Wellness Handbook – Taking Flight! is to take the onsite challenges out of wellness programming and assist Caregivers, like yourself, in providing meaningful experience in these areas by providing the necessary training and guidance needed to encourage this most important aspect of care. So lets get started!!! The 7 Dimensions of Wellness are: Many people think about “wellness” in terms of physical health only. The word invokes thoughts of nutrition, exercise, weight management, blood pressure, etc. Wellness, however, is much more than physical health. Wellness is a full integration of physical, mental, and spiritual well-being. It is a complex interaction that leads to quality of life. Physical - The physical dimension recognizes the need for regular physical activity. Physical development encourages learning about diet and nutrition while discouraging the use of tobacco, drugs and excessive alcohol consumption. Optimal wellness is met through the combination of good exercise and eating habits. Social - Social wellness refers to our ability to interact successfully in our global community and to live up to the expectations and demands of our personal roles. This means learning good communication skills, developing intimacy with others, and creating a support network of friends and family members. Social wellness includes showing respect for others and yourself. Emotional - The emotional dimension recognizes awareness and acceptance of one’s feelings. Emotional wellness includes the degree to which one feels positive and enthusiastic about one’s self and life. It includes the capacity to manage one’s feelings and related behaviors including the realistic assessment of one’s limitations, development of autonomy, and ability to cope effectively with stress. Awareness of, and accepting a wide range of feelings in yourself and others is essential to wellness Intellectual - Intellectual wellness is characterized by the ability to make sound decisions and to think critically. Intellectual Wellness is also discussed using terms such as Brain Fitness, Cognitive Health and Mental Plasticity. It includes openness to new ideas; motivation to master new skills; and a sense of humor, creativity, and curiosity. Striving for personal growth and a willingness to seek out and use new information in an effective manner for personal and social development are also part of intellectual wellness. The Intellectual dimension encourages creative, stimulating mental activities. Our minds need to be continually inspired and exercised just as our bodies

do. People who possess a high level of intellectual wellness have an active mind and continue to learn. An intellectually well person uses the resources available to expand one’s knowledge and improve skills. Keeping up-to-date on current events and participating in activities that arouse our minds are also important part of Whole Person Wellness. **Brain Fitness in particular will be discussed indepth in the Special Section on Intellectual Wellness that can be found in the handbook. Spiritual - No matter what religion you practice, your spiritual sense of wellness is the part of you that develops values. Everyone creates their own rules that provide a sense of who they are and why things work the way they do. A spiritual center can allow you to answer tough questions like “Am I on the right track?” It can give you something to turn to during hard times. Just a few minutes a day of quiet time to gather your thoughts can have powerful results. Spiritual wellness involves possessing a set of guiding beliefs, principles, or values that help give direction to one’s life. It encompasses a high level of faith, hope, and commitment to your individual beliefs that provide a sense of meaning and purpose. It is willingness to seek meaning and purpose in human existence, to question everything and to appreciate the things which cannot be readily explained or understood. People can derive meaning and purpose through nature, art, music, religion, meditation, or good deeds performed for others. Spirituality transcends the individual to create a common bond with humanity. A spiritually well person seeks harmony between what lies within as well as the forces outside. Vocational - Vocational wellness involves preparing and making use of your gifts, skills, and talents in order to gain purpose, happiness, and enrichment in your life and give back to your community. The development of occupational satisfaction and wellness is related to your attitude about your how you contribute to the world around you. Achieving optimal occupational wellness allows you to maintain a positive attitude and experience satisfaction/pleasure in your endeavors, whether they be employment or volunteer work. The occupationally well individual contributes her/his unique skills/talents to work that is meaningful and rewarding. Values are expressed through involvement in activities that are personally rewarding for you and make a contribution to the well being of the community at large. Occupational wellness means successfully integrating a commitment to your occupation into a total lifestyle that is satisfying and rewarding. Contributing to your community and to the world builds a sense of belonging. Environmental – Environmental wellness is an awareness of the state of the earth and the effects of your daily habits on the physical environment. It consists of maintaining a way of life that maximized harmony with the earth and minimizes harm to the environment. It includes being involved in socially

responsible activities to protect the environment. Although some environmental concerns are beyond our control, there are always things that we can do to promote a healthier earth. Some Resources for Materials and Equipment Free of Charge The Local Library You will find current magazines, books, videos, DVDs, games and sometimes even art pieces for loan/rent at your local library, and almost everything is free! (the rental art usually does have a small $ rental fee). Take the time to meet with one of the librarians, get to know them and let them know about your senior’s interests and what area of their experiences you are working to expand. Librarians are fabulous resources and often are more than willing to keep their eyes open for new materials that you might be interested in. The Library also makes a great outing as they are all fully ADA compliant (meaning everything from their front entrance to their bathrooms is handicapped accessible), and a FREE library card means that you have access to many libraries and all their resources not just the one closest to you. Duluth Trading http://www.duluthtrading.com/store/womens/womens-gifts-womens-gear/ old-fashioned-toys-games/old-fashioned-toys-games-wm.aspx Duluth Trading has been around for decades. They are reliable, sell good quality items, ship rapidly and have a 100% money back guarantee if you are for ANY reason dissatisfied, which they back up without issue or hassle. All of the basic table games that I recommend in the initial handbook are available from Duluth Trading. You can even sign up for their weekly trivia question to be emailed to you and answer to compete for prizes. Marbles the Brain Store http://www.marblesthebrainstore.com/about-us about marbles: the brain store Marbles is a one-of-a-kind retail store with a smart collection of hand-picked, expert-tested, certifiably fun ways to a healthier brain for all ages. The best part? Our stores are designed to let you roll up your sleeves and get a little brainy while you play games, solve puzzles, try out software and flip through books to find the right products for you and your noggin. Our team is chockfull of smart, outgoing people who are passionate about learning new things and creating a fun, interactive environment where customers can reach their brain’s fullest potential.

The Internet The internet has a limitless collection of stories, trivia, and jokes to choose from for use in many aspects of your daily interactions with your seniors. Most of this material is public domain and can be used free of charge for your daily one on one interactions. Pandora http://www.pandora.com/account/sign-in Pandora is a free music service accessible through the internet. Pandora started back in 2000, and they have been hard at work on the Music Genome Project. It’s the most comprehensive analysis of music ever undertaken. With Pandora you can explore this vast trove of music to your heart’s content. Just drop the name of one of your favorite songs, artists or genres into Pandora and let the Music Genome Project go. It will quickly scan its entire world of analyzed music, almost a century of popular recordings - new and old, well known and completely obscure - to find songs with interesting musical similarities to your choice. Then sit back and enjoy as it creates a listening experience full of current and soon-to-be favorite songs for you. You can create up to 100 unique “stations.” And you can even refine them. If it’s not quite right you can tell it so and it will get better for you. The Music Genome Project was founded by musicians and music-lovers. We believe in the value of music and have a profound respect for those who create it. We like all kinds of music, from the most obtuse bebop, to the most trippedout drum n bass, to the simplest catchy pop tune. Our mission is to help you connect with the music YOU love. You will definitely enjoy the experience! Mountain Rose Herbs https://www.mountainroseherbs.com/ Since 1987 Mountain Rose Herbs has been known for its uncompromising commitment to organic agriculture and steadfast focus on the pure aesthetics and freshness of botanical products.Throughout all of these magnificent and developmental years we have always put an emphasis on conducting business in an ethical, responsible, clear, and ecological way; hoping to pave a medium for other blossoming green companies. During this time we have always found it in our nature to purport the advantages of organic agriculture, fund non profit organizations, contribute our time to numerous social and environmental groups, stay involved in community action campaigns, and develop cultivation programs for endangered botanicals. Yet, in the midst of these exciting and sometimes tumultuous times, we have always guaranteed our customers the

absolute best in quality organic herbal products at very competitive prices This is the place to order all the herbs and flowers for the Aromatherapy Potpourri experience, and special teas as well as Aromatherapy Oils. Some Tips and Instructions Creation of an Adventure Kit For the Whole Day Experiences located in this handbook the hope is that you will leave the house for the entire day and experience something new and original. To do this successfully, you need to be prepared. So, create for your senior a permanently filled and ready-to-go Adventure Kit that may be stowed in your car when going out, so that no matter what may come up, you are prepared and you will be able to continue on calmly with your experience. In a medium duffle bag, assemble the following items: 1. A full change of clothing including socks and shoes 2. An extra sweater or jacket, a pair of gloves and a hat 3. A small blanket 4. A supply of incontinence products if applicable. 5. Several plastic bags (used plastic grocery bags work great for this) 6. Personal hygiene wipes, hypoallergenic and fragrance free 7. A small Ziploc bag with some plastic silverware and napkins 8. Two small bottles of water, and two breakfast bars 9. A list of your senior’s personal information – address, age, a recent photo, health conditions **this is especially important when going on outings with individuals who have ADRD 10. An emergency list of contact numbers, physicians names and numbers, and medications 11. An umbrella 12. A camera Encouraging A Sense of Adventure, Overcoming Fear Oftentimes, seniors who are just recently mobility challenged will be afraid to try going out, or things like a day at the zoo for fear of their new challenge and how it might inconvenience others. They are afraid of being a burden and afraid of finding out that their own new limits are much greater than they had hoped. It is a scary new place they are experiencing, the loss of their own independence. You can make a HUGE difference in how they experience their challenges by always having a plan for the “What ifs”. Plan for the possibility that they will tire before a tour is complete. Plan for the possibility that they will be too cold or too hot or thirsty or hungry during

your experience. Plan for the possibility that they will have an incident of incontinence. By taking the precautionary steps in advance, by being prepared for any reasonable possibility, you are removing all the stress from the situation not only for your senior but for yourself. And if you are not stressed, you will not become angry or frustrated with an unexpected challenge, you will be prepared and take it in stride. Example: If you are going to the zoo, rent one of the pushchairs immediately that are available for those who are mobility challenged. You will have removed any of the confusion and disorganization that might accompany finding one later in the day when it became a need. The transition from walking to sitting will be seamless and as this change will not inconvenience anyone, it will help to reassure your senior that they can continue to be active and participate in all the things they enjoy, no matter what their new challenge might be. By being able to use the chair as needed, they will get rest when they need and be able to switch from walking to sitting many times throughout the day thereby likely walking for much longer than they would have if the challenges of getting the chair had been stressful for you both. Your goal is to have a solution to every foreseeable challenge in the outside world available immediately, so that your senior can focus all their energy and resources on enjoying the experience and successfully meeting and overcoming the new physical and emotional challenges they are experiencing. Always set yourselves up for success! How to tell a good Joke or Story These are the important general highlights of telling a good story. These are given in no particular order because each situation, listener and story is different. But here are the important ideas: • Get your audience involved in the story by using voice dynamics, hand gestures, and facial cues --- the idea is to make your audience visualize that they are in the situation of the story --- oh, and a physical story requires clear physical description (be animated, it’s funnier) • Use descriptive terms that appeal to the five senses to draw a better picture for your audience --- sight, sound, smell, taste, feel • Attempt to pace the story in accordance with the “pace” of your audience, that is, if your audience is relaxed, then the delivery can afford to be slower. If your audience is hurried, or moving, or has a shorter attention span, speed up the delivery. • Some stories might be enhanced if told with an accent or in a dialect of

some type --- use your judgement with regard to its appropriateness AND with your ability to deliver a convincing voice • Feel free to tailor your story to your style and your audience --- you never have to tell it the way it’s written or even the same way twice • Do not mince words, enunciate clearly --- stay with the story --- keep your audience focused • Try to relate to your audience by making eye contact with a few members --- show them you care about them getting it and they’ll be more attentive • Use long pauses for dramatic effect --- used sparingly, a good pause makes a funny story even funnier --- it takes some people a second or two longer to get themselves ready for a punchline • Normally a casual entrance into a joke or story is best. Begin with “... so I was walking...” or “...I heard about this woman...” or “...there was this guy...” I have found that beginning with “Did you hear about...” or “I have a good joke...” or “Let me tell you a good one I heard...” makes most people kind of uncomfortable because now they feel they have to listen. The more casual approach lets the listeners draw themselves into the story. • Sometimes a mid-joke reference to something familiar to the listener is helpful. If you are describing, say, a large sandwich, describe it terms that your audience will visualize (a hero, a Dagwood, a Subway, a hoagie, a submarine sandwich) --- that is, always tailor your story to the audience for maximum effect • Remember your story (the setup) is as much or more important as the punchline --- after all you ARE trying to entertain, aren’t you? Don’t rush just to get to the punchline --- milk the story for all it’s worth • The longer stories are harder to learn but are often more impressive to your audience. If it’s a complicated story that they couldn’t remember well enough to tell themselves, they will be more impressed with your skill --- AND more apt to listen to you the next time you have a clever story • Like anything worth doing, it is worth doing well. Thus practice is the key. Practice with your wife, girlfriend, buddy, anyone who will put up with your new attempts and humor. Even use a tape recorder. Gauge their feedback (laughter or lack of it) and compensate for it the next time you tell the story.

and last, but most importantly: • Always gauge your audience’s tolerance to profanity and adult topics and adjust your story accordingly. Timely use of profanity can be quite effective for emphasis but be careful not to turn off your audience. The same goes for stories of questionable taste. Always err on the side of being too clean. A handy rule of thumb is: “Could I tell this story to the PTA?” Facilitating an Exercise Experience There are three steps you must complete to run a successful exercise experience: 1. Prepare 2. Setup your space 3. Relax 1. Prepare: Be sure to familiarize yourself with all the exercises or moves in the program BEFORE you attempt to lead your senior in it. This will provide you with a comfort level in leading and will be a great aide in helping you to plan and adjust the experience “on the fly” as you learn firsthand what their skill and ability level truly is. Run through the exercise program at least 3 times on your own before trying to lead your senior in it. 2. Setup your Space: Identify a location in the home that will be large enough for a person seated in a chair to have free 360˚ movement of their arms (a full circle in all directions – up-forward-sides-back). They should be able to stretch their legs from side to side as well. For seated exercise: A good chair for seated exercise is a kitchen chair, no wheels, hard-seated, and straight-backed. It may or may not have arms, to be determined by what is available and your senior’s balance and fitness level. ALWAYS OPT FOR THE SAFEST OPTION FIRST! You can always move your senior to a chair without arms after a few sessions when you are more comfortable with their balance and strength levels. If your senior is in a wheelchair, they may easily do seated exercise right in their chair. For standing exercise: Conduct at least 6 sessions of seated exercise to adequately determine your senior’s true level of flexibility, stamina and balance. Once you have had the opportunity to assess their balance and strength levels, if they seem to be appropriate, you may proceed to standing exercise. In doing standing exercise, ALWAYS have a good sturdy kitchen type chair at hand and

be sure that it is used as a stability device during all movements. Walking and Free Movement Exercise will be covered in future updates. Have a way to play appropriate music. (see the music list for suggestions). A phone, ipod, ipad, CDs or Cable music channel will all work just fine. Turn OFF the TV! 3. Relax An atmosphere of calm and peacefulness will only serve to enhance your exercise experience. To create this space, you will need to accomplish it for yourself first. Calm yourself before beginning. Take several deep calming breaths. Sit for a moment with your eyes closed. Remember your goals in helping your senior through these exercises. Open your Eyes, SMILE and invite your senior to join you for the exercise experience you have prepared for the day. â&#x20AC;&#x192;

PHYSICAL The physical dimension recognizes the need for regular physical activity. Physical development encourages learning about diet and nutrition while discouraging the use of tobacco, drugs and excessive alcohol consumption. Optimal wellness is met through the combination of good exercise and eating habits.

PHYSICAL THINGS TO DO IN 15 MINUTES

FIVE BREATHS Take Five Full cleansing breaths, eyes closed, sit straight and tall as possible, hands resting gently on knees, feet flat on floor, pointed straight forward, hip width apart. Breathe in through the nose slowly for a count of 8, hold breath for a count of 4, breathe out through the mouth for a count of 8, hold empty for a count of 4. Repeat 5 times. Follow with quiet seated time experiencing the sense of good oxygenated blood flowing through your veins. Breathing in this manner uses the full lung, relaxes the heartrate, improves blood oxygenation, and helps to relieve tension and muscle tightness in the ribcage and chest helping to increase lung capacity.

CUP BALL TOSS Use one small ball, (tennis ball or smaller), and two plastic cups, coffee cups, or glasses. Place one cup in each hand and the ball in either cup. Pour the ball from one cup into the other cup. Continue this experience, slowly moving the cups farther apart and increasing the distance of the pour/toss. You may also increase the speed of transfer. Decrease the size of the ball as the senior becomes more experienced at the experience. To add an additional aspect, play music and time the toss/pours to the beat of the music.

This experience utilizes small and large motor skills, as well as requiring cross body work of both eyes and hands. It builds hand, arm and shoulder muscle strength, as well as hand-eye coordination.

FACE/HEAD/NECK - STRETCH & TAP SELF MASSAGE Seated in a comfortable chair. Remove glasses and hearing aide(s). Close eyes. Play relaxing music or have silence, whichever is preferred. Take 3 good cleansing/calming breaths (see Five Breaths). Now, using the pads of the fingers massage top, sides and back of skull using gentle circular motions. Start at the top of the head and work down and around. Work around both ears, and then massage the ears. Using thumb and forefinger, take ahold of the top of each ear and using the same gentle circular motion, massage from the top of the ear down around the outside edge to the lobe. At top, outside and lob, add one gentle tug on each ear. Continue gentle massage down neck in back, at sides and in front. When you have completed the head area, move to the face.

Here, do not massage, but again using the pads of the fingers, gently tap the entire face, beginning with the forehead, down over both eyes, cheeks, lips and jaw. When finished, place hands gently on knees. Now, open eyes, and open mouth wide, lean head back and stick tongue out as far as possible, stretching the jaws and the base of the tongue. Make exaggerated chewing motions with mouth open stretching jaw around and from right to left. Move outstretched tongue from right to left and up and down. Move your eyes: look from right to left and up and down, look around and around. When finished. Close eyes again, take 3 good cleansing/calming breaths (see Five Breaths) and sit quietly with hands on knees. Most of a personâ&#x20AC;&#x2122;s tension is held in their neck, shoulders and jaw. This helps to increase blood flow to these areas, relaxes tension and loosens tight muscles.

PHYSICAL THINGS TO DO IN 30 MINUTES

FOOT AND BOTTLE GAME (STANDING OR SEATED) Stephen Jepson’s Never Leave the Playground ™

Review the following video to understand how this experience works: http://neverleavetheplayground.com/about-stephen-jepson/stephens-currentactivities/another-fun-way-to-grow-brain-cells-from-stephen-jepson/ This experience can be done seated or standing. Do the first 6 sessions seated for safety as you ascertain your senior’s balance and stance stability. For the most success with this experience, it is highly recommended that you do the exercise as well at the same time as your senior. Collect a wide variety of empty bottles and jars. Place a sturdy chair on a smooth floor (a wheelchair with its brakes fully engaged will work just as well). Have your senior be seated on the chair and remove their shoes and socks, this is a game that is played barefoot! Make sure the room is warm. Many seniors have circulatory issues which cause them to experience sensitivity to cold in their extremities. If their feet are cold and uncomfortable they will not want to participate nor will they enjoy the experience. Lay all the bottles at their feet on their sides to their left as shown in the video. The goal of the game is, using the toes of one foot only, to stand all the bottles up and move them to the right one at a time. Then repeat with the other foot standing up and moving the bottles from the right to the left. Modifications: Use both feet to start as your senior gets the idea and first begins to work these stiff muscles. As foot and toe strength and flexibility is increased, add a few cans that are still full to the mix. Foot, toe and ankle stiffness is a contributing factor in falls. This experience will help improve strength and flexibility in all these areas. Additionally, this experience satisfies all factors necessary for an activity to be considered Brain Fitness as it is challenging, novel and __________, thereby satisfying the Intellectual Dimension of Wellness. And finally, this experience also satisfies the Social and Emotional Dimensions of Wellness as well, as there will most definitely be communication and laughter with your senior as you participate together in this experience!

FINE MOTOR CONTROL GAMES Play a game of Shut Box, Jenga, Pickup Sticks, Barrel of Monkeys or Jacks. The games listed all require fine motor control and dexterity as well as patience. By playing these games for only 15 minutes you are providing a time filler that is challenging and fun, supports multiple dimensions of wellness and is not overly taxing. Keep these games handy for anytime you have a bit of free time and need a diversion, a redirection, or just something to bring some joy into the day.

Appropriately chosen games of this type support the Physical, Social, Emotional and Intellectual dimensions of Wellness. In addition, working fine motor skills in the hands increases blood flow and warmth and can help reduce the pain and stiffness of arthritis.

QIGONG EXERCISE SERIES The Four Directions: This very basic Qigong exercise series. The series can be done seated or standing. The movements are done with the arms only, but are best served by utilizing full range of motion. The motion is to scoop and push. The four movements are as follows: 1. Straight out 2. Straight up 3. Out to sides 4. Down Each move is done slowly and fluidly 4 times. Pay close attention to the breathing. Breathe in as you complete the scooping motion, out as you extend the arms. Begin with the hands cupping each other in front of the belly button. Quiet yourselves. Close your eyes. Take 3 deep cleansing breaths *see definitions at the end of the book for a description of how to take these breaths. Imagine that you are holding energy in your hands, a ball of energy. Then imagine you are scooping the energy up to the level of your heart and using your hands to push it out straight in front of you. Breath in as you scoop up, out and you extend your arms straight out in front of you at shoulder height. Return to the starting position after each flow.

Qi Gong exercises help to focus and calm the mind, and energize the body. They facilitate a high level of internal focus and visualization, which provides for support of the Spiritual Dimension of Wellness as well as the Physical.

PHYSICAL THINGS TO DO IN 45 MINUTES

AEROBIC EXERCISE Aerobic exercise does not require any special music or equipment. All it requires is that you move, increase your heart rate, and have fun. Find out what your seniors favorite music is, and utilizing the internet if available create a playlist on a free service like Pandora, or find a lively radio station. Be sure you are choosing music based upon your seniorâ&#x20AC;&#x2122;s tastes, likes and interests and not your own. Be seated for your first sessions. The work out should consist of three parts: Warmup, Workout, & Cool down WARM UP: 10 minutes Feel free to use the exuberant exercise music for this, but move slowly and do not concentrate on making the moves match the beat. Take the time to stretch. Move slowly and gently loosening muscles in a standard pattern working from head and neck down to feet. Concentrate on breathing, in through the nose, out through the mouth, filling and emptying the stomach much as you do in the Deep Cleansing Breaths. Neck - Gently tilt head right, forward, left. Right, forward, left. Repeat 4 times. Shoulders - Shrug up and down 4 times. Roll right forward, left forward, both forward. Right backwards, left backwards, both backwards 4 times each. Arms - Moving from shoulders: push up, forward, to the sides and down 4 times Waist/Back - lean right, forward, left and back 4 times. Hips - Using your hands and arms to aide you, lift your thigh towards your chest, right side, then left 4 times. Legs - Straighten your legs from the knees, pointing your foot out in front of yourself. Right, then left, then both legs together 4 times. Feet and Ankles - Raise feet up on the toes, then rock them back to their heels 8 times. Roll feet right and left and then around in circles, concentrating the movement in the ankles 4 times.

WORK OUT: 25 minutes Have Fun! The movements truly donâ&#x20AC;&#x2122;t matter. Make them fit the music. The idea is to get exuberant, work up a sweat, raise your heart rate and do as much good for your insides by laughing as you are for your heart and muscles by working out. Some examples of fun movements to try: (all movements are able to be used while seated or standing). Marching, kicking in all directions, and side stepping with the legs. Punching, flapping, pushing, swimming, flowing, waving, even blowing kisses with the arms. Twisting, turning, leaning, swiveling and bending with the waist and back (core) â&#x20AC;&#x2DC;butt dancingâ&#x20AC;&#x2122; just as it sounds this involves wiggling around in your chair to the beat of the music, and is a surefire way to add giggles and a whole lot of fun to any exercise routine. COOL DOWN: 10 minutes Change the music to one that is calming and relaxing. Utilize the same routine as you did in the Warm Up, just reverse it. By always doing this same routine at the beginning and end, you will teach this method to your senior as a habit and help to facilitate memorization of these movements to be used when they are on their own as a self-directed form of gentle exercise. Feet and Ankles - Raise feet up on the toes, then rock them back to their heels 8 times. Roll feet right and left and then around in circles, concentrating the movement in the ankles 4 times. Legs - Straighten your legs from the knees, pointing your foot out in front of yourself. Right, then left, then both legs together 4 times. Hips - Using your hands and arms to aide you, lift your thigh towards your chest, right side, then left 4 times. Waist/Back - lean right, forward, left and back 4 times. Arms - Moving from shoulders: push up, forward, to the sides and down 4 times. Shoulders - Shrug up and down 4 times. Roll right forward, left forward, both forward. Right backwards, left backwards, both backwards 4 times each. Neck - Gently tilt head right, forward, left. Right, forward, left. Repeat 4 times.

Aerobic exercise conducted in this manner fulfills not only the Physical dimension of wellness, but the emotional and social dimension as well because of your direction interaction with your senior. Aerobic exercise facilitates weight loss, muscle strengthening, cardiac health and provides a wide variety of additional benefits.

CHAIR YOGA See video at www.________________.com for guidance in conducting a 45 minute Chair Yoga session.

CHOOSE AND PLAN A HEALTHY MEAL Utilizing the internet, the library or magazines learn about healthy eating options and healthy cooking. Some magazines that are great sources of this information are: Healthy Living, Organic Gardening, Eating Well, Cooking Light, Womenâ&#x20AC;&#x2122;s Health, Whole Living, or any of a number of others that you can find at your local library to borrow, or at your nearest bookstore for sale. Keeping in mind your seniorâ&#x20AC;&#x2122;s health issues, strive to find a menu that will support healthy eating habits for them, consistent with the health goals their situation requires and including not only things they like to eat, but whenever possible, and if they are willing, new things that they have not had before. Create a grocery list and plan the date/meal when you will prepare and share this meal together. Taking the time to research and plan a meal together fulfills a number of dimensions of wellness. Physical, because you are after all caring for your physical body, but also vocational (cooking is a skill), Social (face to face interaction with another human being), and Emotional (joy, learning, new experiences). In addition, if you are utilizing any new methods or ingredients in the preparation of this meal, it becomes a brain fitness exercise as well.

PHYSICAL THINGS TO DO IN 60 MINUTES

FULL QIGONG OR TAI CHI SERIES See the full video on postures and flow at www.___________.com. Download the photo manual at www._______________.com

DANCE, DANCE, DANCE!! Its time to pull out the favorite music CDs, Records, tapes or find the best radio station, and get moving! Talk to your senior about their favorite music, what did they like to dance to in their younger years, and get that music playing and get them moving!! You donâ&#x20AC;&#x2122;t need to be able to stand to dance, as any of us know who have ever wiggled and jumped around in our car while driving when our favorite song came on the radio. The moves donâ&#x20AC;&#x2122;t matter, go where the music takes you and enjoy yourselves. If your senior has balance issues or walks with a cane or walker be sure to have that equipment at hand during their dancing so that they can steady themselves if needed. Enjoy!

Dance fulfills not only the Physical Dimension of Wellness, but also the Emotional, Social, and Intellectual (if you include new moves). So this hour of fun is a big winner when it comes to Whole Life Wellness.

STRENGTH TRAINING You will need weights or exercise straps for this experience. See video # ____ titled Strength Training or online at www._______________________.com

PHYSICAL THINGS TO DO IN ONE WHOLE DAY

Following are a variety of suggestions for ways to engage your seniorâ&#x20AC;&#x2122;s Physical Dimension of Wellness for an entire day. These can be used exactly as explained, modified to accommodate your area and available services, or as suggestions to help you think of your own outings. But definitely, for the Physical Dimension of Wellness, get out of the house! A change of scenery, fresh air, and new experiences not only fulfill the Physical Dimension of Wellness, but the Emotional, Spiritual, Social, Environmental and sometimes Vocational Dimension as well. If the location of your outing is a new place where you senior has never been before, it also acts as a Brain Fitness experience. So, grab your Adventure Kit and get out there and have fun!

SOME EXAMPLES OF DAY LONG PHYSICAL OUTINGS: GO TO THE LOCAL POOL Check in with your local YMCA or community fitness center for their pool hours and fees. All pools will have the opportunity of paying for a one-time attendance or having a seasonal or multi-visit pass. Choose your method based upon your seniorâ&#x20AC;&#x2122;s interest. Be sure to check the hours and availability of the pool for swimming laps, doing waterwalking or just lying/sitting poolside and enjoying the sun.

Swimming is a full body exercise. See facts on Swimming located in the Definitions section at the back of this manual. A day at the pool will fulfill the Physical, Emotional, Social, and Environmental Dimensions of Wellness.

GO ON A HEALTHY SHOPPING TRIP Many communities have Farmers Markets, health food stores or grocery stores that offer a different shopping experience with many organic and healthy alternatives. Spend a day with your senior at one or several of these taking in the sites, meeting people in the community and learning about new ways to eat. The grocers provide great outings during the cold winter months or during inclement weather as they are all fully handicapped accessible, they are big and provide lots of space to walk or roll around, they are well heated and their parking and sidewalks are well salted and cleared. Prepare a shopping list for

one of your healthy meal plans and do your shopping on this day. Take you time. Really look around. Stop. Read labels. Learn what ingredients things contain. Compare ingredient lists, vitamin concentrations and calories on standard items and their organic alternatives.

This experience is a true winner, and will fulfill the Physical, Social, Emotional, Intellectual and Environmental Dimensions of Wellness as well as being a Brain Fitness experience.

VISIT A HEALTHY COOKING SESSION AT A LOCAL GROCER Many grocery stores now offer cooking classes. These are fun, often free or very inexpensive and participants will have the opportunity to sample the recipe from the day. WALK IN A PARK, FOREST OR NATURE PRESERVE & HAVE LUNCH Maps will be available through your area park or forest preserve district, your library or online. Get a map, identify smooth paths that are considered handicapped accessible. Carefully plan your start and end points. Identify and locate shelters and toilet facilities along your planned route. Always plan for a shorter distance than you think you can accomplish, especially when you are first beginning on these outings. Pack your Adventure Kit and a nice picnic lunch. If your senior walks either independently or with a walker or cane, be sure to bring along at least one foldable camping chair for them to take a rest upon in case they become tired. Suggestions for hauling your day supplies - If your senior uses a wheelchair, your bags can be hung off the back on the handles of their chair. If they walk independently, a small pull wagon or a cooler with wheels and an extendable pull handle will be able to easily hold your Adventure Kit and your lunches, and the chair can be strapped across the top. ALWAYS: â&#x20AC;˘ Do a prep walk of your planned route to familiarize yourself with the surroundings BEFORE you take your senior on the outing. â&#x20AC;˘ Pack your cooler, lunch, supplies, chair and such and be sure the hauling method is one you are able to manage prior to utilizing your intended setup for an actual outing. Make necessary adjustments BEFORE your first outing.

This experience is the jackpot of all experiences as it fulfills all 7 Dimensions of Wellness, and if you go to a location that is new to the Senior, it is also a Brain Fitness Activity! This is a BIG Winner!!!

ENVIRONMENTAL Environmental wellness is an awareness of the state of the earth and the effects of your daily habits on the physical environment. It consists of maintaining a way of life that maximized harmony with the earth and minimizes harm to the environment. It includes being involved in socially responsible activities to protect the environment. Although some environmental concerns are beyond our control, there are always things that we can do to promote a healthier earth.

ENVIRONMENTAL THINGS TO DO IN 15 MINUTES

READ SEED/PLANT CATALOGS www.seedsofchange.com www.whiteflowerfarm.com Both Seeds of Change and White Flower Farm are wonderful companies, specializing in sustainable growing methods, non GMO seeds, heirloom varieties, permaculture information and both produce beautiful catalogs filled with pictures which you can request via USPS free of charge. Reading seed and plant catalogs is an especially good activity during the cold of winter as it provides a reminder of Spring and in northern climates a respite from the harsh cold seasons that are often so physically challenging for your seniors. Conversation while perusing seed and plant catalogs can head towards the future and the making of a â&#x20AC;&#x153;to buy and plantâ&#x20AC;? list, and the planning of the garden for the coming spring, or towards the past and reminiscences about plants from childhood and family gardens, canning and preserving harvests and/or plants that spur memories of experiences with family and friends.

This experience can be easily expanded to much more than 15 minutes, and can include the Social, Emotional and even Spiritual dimensions of Wellness by encouraging your senior to talk of their memories and share stories of their lives. These memories can be added to their journal or a memorybook if they are especially significant. If your senior was an avid gardener in their past, this experience can fulfill the Vocational dimension of Wellness by allowing them to share their expertise with you and the world at large.

MARK THE SUN Choose a regular time each day to Mark the Sun. Days for seniors can be long, unchanging and without event. Especially during long illnesses or during the winter months. By setting a regular time each day to sit together near a window, share a beverage and note the position of the sun in the sky, you can provide a daily marker of change and the passage of time. Additionally this experience and these observations can be expanded to include

trees and their leaves as they change for the seasons. Birdsong. Flowers blooming. Neighborhood sounds and how they change with the seasons. Activities and the flow of life in their neighborhood or community.

Marking the Sun is an especially appropriate experience in time orientation for seniors who are experiencing ADRD. By not concerning ourselves with the specifics of month, date and year, but concentrating instead on the experience of the season, your senior can be successful in their participation and expression of their knowledge therefore be supported in the Emotional, Spiritual and Intellectual dimensions of Wellness as well as the Environmental and have the opportunity to be successful in their interactions.

SIT OUTSIDE Even in the winter, sitting outside for just a few moments can lighten a mood and help a normally housebound senior to reconnect to nature. Sunlight has many health benefits (see the definitions section). Be sure to dress appropriately for the weather. Sit facing the sun so that its rays reach your face.

COMPLETE 3 DEEP CLEANSING BREATHS Encourage your senior to look around and really take a moment to SEE their surroundings.

ENVIRONMENTAL THINGS TO DO IN 30 MINUTES ARRANGE A BOUQUET OF FLOWERS Flower arranging is an ancient art. If you and your senior are especially fond of this experience, you can expand it by doing further research on this ancient art through your library and the internet. Any and all flowers will work well. Favorites are always good, as are those that have a significant fragrance. Variety in color and texture should be sought. Take your time together to choose the vase, fill with water and add flower food. Unpack the flowers and lay them out before your senior. Allow your senior to lead in setting up the arrangement, with you assisting and supervising as needed with scissors and placement. During the experience, take the opportunity to discuss the look and fragrance of the flowers, how they look together, how the bouquet could be varied by keeping the flowers at different heights or cutting them all down. Take the time to touch and feel the petals and the leaves and experience the different textures. When finished take the time to admire your creation. If you choose to make this a regular experience, take requests from your senior for flowers they would like to have, choose flowers that are seasonally appropriate for their color or fragrance. Choose vases based upon the season or the holiday. Add additional decorations such as ribbons for additional visual interest. Be sure to follow through with the bouquet by watering regularly and removing, and composting when possible, when it has reached its end. â&#x20AC;&#x192;

Flower arranging and the sensory stimulation it provides is particularly good for seniors who are living with ADRD. It provides an opportunity to exercise their cognitive function in the areas of color distinction and choice, and their senses of smell, touch and sight. By expanding to include research and further discussion it can support the Intellectual, Social and Emotional dimensions of Wellness in addition to the Environmental.

CREATE SIMMERING SPICE GREETING CARDS Watch Video #_ or view online at www.___________________.com

CHAIR CHI OUTDOORS â&#x20AC;&#x201C; 30 MINUTE SESSION watch Video # _ or view online at www.___________________.com

ENVIRONMENTAL THINGS TO DO IN 45 MINUTES GO FOR A WALK/ROLL/SIT OUTSIDE Its time to get out and into the neighborhood, or at least into your own backyard, courtyard or onto your patio. Whatever you have available, get outside! Breathe the air. Listen to the sounds. Smell the smells. Watch the birds and the wild life and people life and automobile traffic and air traffic and whatever else is happening in the big wide world outside your senior’s home. Dress appropriately for comfort so that you can be outside for the full 45 minutes. Don’t worry about having to “do” anything. Just go outside and experience the world.

BEGIN RECYCLING If your senior has not already been recycling, help them to begin. Check in your area to see if recycling is a regular pickup, if so, what day and how must it be managed, or if you have to take it in. Designate a special garbage can/box or bin for recycling. Get a picture sign showing what types of items your area recycles and hang it above the recycling bin. Talk to your senior about their ideas about recycling, reusing and repurposing. Many seniors are much more well versed in these habits than we think, same having grown up during times of great shortages. While they might not understand the plastic recycling system, the likelihood is that they can show you time, money and resource saving methods that you never thought of. The opportunity exists here to learn from each other. Providing an opportunity for your senior to become your teacher is very important. For many seniors, their knowledge and skills get lost behind their need for care and no one looks to them any more as the wise teachers and counselors, only as the old and needy. The station of wise teacher and knowledgeable elder is truly their rightful station at this time in their life. By helping to restore their sense of self and pride in their knowledge to your senior, your are helping to improve their self-esteem, and this experience then fulfills not only their Social, and Emotional Dimensions of Wellness, but their Intellectual and Vocational Dimensions as well.

PLANT HERBS FOR COOKING AND AROMATHERAPY NOTE: this experience will require a trip out to the store and some additional prep before facilitating. Tending plants and the smell and addition of fresh herbs to the cooking is a wonderful way of combining the Environmental and Physical dimensions of Wellness. You will need plants, pots and potting soil for this experience. Plants - Most grocery stores sell a small variety of herb plants in their produce departments during the spring and summer of the year. If not at a local grocer, then the local hardware store will sell them. Good, easy choices to grow are chives, thyme, basil, oregano and parsley. More difficult is rosemary. A good plant to grow for aromatherapy is lavender, though it can be challenging and needs to have some stones added to its potting soil. Pots - Pots can be found at secondhand stores for as little as $ 0.25. Oftentimes friends and family members will have leftover pots in their basements, storage areas or garages that they will be happy to give away. You want ones that have a drainage hole in the bottom and a little tray beneath them to catch the extra water so that the roots drain properly. Potting Soil - available at most grocers and all hardware stores, a straight inexpensive bag of potting soil will do. You will want to transplant the plant into a new and larger pot as soon as you bring it home. Herbs need sunlight, and do best in the kitchen where there is also some moisture in the air. They should be watered weekly. To Use for Cooking: trim off pieces, rinse, chop and add. To Use Lavender for Aromatherapy: cut stems with flowers, or branches. Tie in bundles and hang in closets, bathroom or bedroom. Lavendar is a calming herb.

ENVIRONMENTAL THINGS TO DO IN 60 MINUTES FILL/HANG A BIRD FEEDER WITHIN VIEW OF A WINDOW

Materials needed: birdseed, a feeder, a bird identification book that is specific to your area, and a hanging pole or hook. Initially, purchase general birdseed for all songbirds. This is available at grocery stores, hardware stores, pet stores and specialty stores that cater to those who love wild birds. Assess the views from your seniorâ&#x20AC;&#x2122;s windows and ascertain the best window for placement. Sink pole in the ground or attached hook to the outside of the window Fill the bird feeder and hang. It will take as many as 3 weeks for the birds to find the feeder, tell their friends and begin coming to eat, but oftentimes it takes only a day or two. Be patient. Keep the bird identification book handy at the viewing window for use when the birds arrive. Be sure to mark off the ones that you have seen. If this does become a beloved interest, inexpensive binoculars can be purchased at any sporting goods store and some large retail outlets to assist in the bird watching.

CREATE FLOWER POUNDERS NOTE CARDS See video at www.________________________.com

WATCH VIDEO OF NATURAL WONDER Watch a Visually stunning video about a place of Natural splendor. To be in awe of the beauty of nature is a feeling that promotes tranquility and calm. The Moving Art series of DVDs features stunning photography in separate editions named Forest, Oceans, Flowers, etc. (This series is available on Netflix.) The videos to be considered for this viewing series are to be calming and documentary in nature, not of the Xtreme variety which lately have begun posing as Nature videos. You are striving to utilize an experience of the Environment to encourage a sense of peace and tranquility. If you are unsure of the content of a possible DVD, view it yourself first.

ENVIRONMENTAL THINGS TO DO IN ONE WHOLE DAY VISIT A ZOO, NATURE OR FOREST PRESERVE Together with your senior, review the options in your area and choose one. Research the location you are going to. You can do this online, at the library or you can call the location and have informational materials sent to your senior’s home. ZOO - If you are going to a zoo, research your senior’s favorite animals and know where these are and the walking distance between the exhibits. Be sure to take advantage of the special pushchairs with storage that are available for all rent at all zoos for use by those with mobility issues. If your senior walks with or without a cane or walker, then begin the day by using the pushchair for hauling your Adventure Kit and picnic lunch, that way, should the day become tiring and your senior need a rest, you have a seated option for them and your day can continue uninterrupted. Oftentimes, seniors who are just recently mobility challenged will be afraid to try things like a day at the zoo for fear of their new challenge and how it might inconvenience others. By taking the precautionary step of renting the pushchair immediately, you will have removed any of the confusion and disorganization that might accompany finding one later in the day when it became a need. The transition from walking to sitting will be seamless and as this change will not inconvenience anyone, it will help to reassure your senior that they can continue to be active and participate in all the things they enjoy, no matter what their new challenge might be. NATURE OR FOREST PRESERVE - If you are going to a Nature or Forest Preserve research the history of the location, the indigenous plants, birds or butterflies of the area and its importance in the larger scheme of the area’s environment (i.e., is this nature preserve nesting habitat, migratory habitat, a catch basin, floodplain, etc.) if you have them available bring a bird or plant identification book and binoculars. Pack a lunch. Pack your Adventure Kit. Enjoy! ADDITIONAL NOTES REGARDING THIS TYPE OF OUTING - Maps will be available through your area park or forest preserve district, your library or online. Get a map, identify smooth paths that are considered handicapped accessible. Carefully plan your start and end points. Identify and locate shelters and toilet facilities along your planned route. Always plan for a shorter distance

than you think you can accomplish, especially when you are first beginning on these outings. If your senior walks either independently or with a walker or cane, be sure to bring along at least one foldable camping chair for them to take a rest upon in case they become tired. Suggestions for hauling your day supplies - If you senior uses a wheelchair, your bags can be hung off the back on the handles of their chair. If they walk independently, a small pull wagon or a cooler with wheelS and an extendable pull handle will be able to easily hold your Adventure Kit and your lunches, and the chair can be strapped across the top. ALWAYS: â&#x20AC;˘ Do a prep walk of your planned route to familiarize yourself with the surroundings BEFORE you take your senior on the outing. â&#x20AC;˘ Pack your cooler, lunch, supplies, chair and such and be sure the hauling method is one you are able to manage prior to utilizing your intended setup for an actual outing. Make necessary adjustments BEFORE your first outing.

VOCATIONAL Vocational wellness involves preparing and making use of your gifts, skills, and talents in order to gain purpose, happiness, and enrichment in your life and give back to your community. The development of occupational satisfaction and wellness is related to your attitude about your how you contribute to the world around you. Achieving optimal occupational wellness allows you to maintain a positive attitude and experience satisfaction/pleasure in your endeavors, whether they be employment or volunteer work. The occupationally well individual contributes her/his unique skills/talents to work that is meaningful and rewarding. Values are expressed through involvement in activities that are personally rewarding for you and make a contribution to the well being of the community at large. Occupational wellness means successfully integrating a commitment to your occupation into a total lifestyle that is satisfying and rewarding. Contributing to your community and to the world builds a sense of belonging.

VOCATIONAL THINGS TO DO IN 15 MINUTES AN ONGOING GAME OF CHESS OR SCRABBLE For this experience you will need a Chess or Scrabble board, and a Scrabble dictionary. Find an empty table and setup a chess or Scrabble game. Make a two sided card, on one side, write your name, on the other side, write your senior’s name. Make another card that says – I Win, on one side and, You Win, on the other. Begin the game with the first word or move. Each person can play whenever they choose during the course of the day, but this game is not to be played by sitting down and playing together. It is to be played “in passing” only. When each person has finished their turn, they flip the two sided card to show their opponents name, and move away from the board. A game might last weeks, or be finished in a day or two. Either way is just fine. You are each trusting the other to be honest and follow-through. You are each allowing the other all the time necessary to consider their move or their word placement without stress or pressure or someone watching you. When you reach a point where you have checkmate, or you are unable to play any more of your letter, place the other card on the board with the appropriate side up (either I Win or You Win). Once you have both seen and acknowledged the completion of the game, reset the board and begin again.

WAKE UP AND SMELL THE VANILLA Changing habits by changing experiences. People have certain experiences that occur each and every day and therefore become ingrained in their memories and minds. Example: if you always use Irish Spring soap when you shower, smelling that fragrance will always make you think of showering. If you have been drinking coffee every morning upon waking for 50+ years, you will associate the smell of coffee with waking up and morning. To create new neural pathways in the brain, habits must be broken by changing things up. So, choose several different fragrances of essential oils and place them on your senior’s bedside table. Ask them to sniff deeply of one of the oils, their choice, each morning. Some suggestions are Vanilla, Peppermint, Clove and Lemon. Ask them to do this before they do anything else, when they are first awake and have not gotten up yet, before the smell of coffee or their

favorite soap. (Essential oil bottles have special dropper tops and do not spill easily, so they are safe to use for this purpose.) Be sure to ask them each day what oil they chose and what they thought of starting the day with that fragrance as opposed to their usual morning fragrances. There are no right or wrong answers to this question, only a recollection and sharing of their experience. This is a neurobic exercise. Utilizing the sense of smell to stimulate neural pathways and aide Cognitive Function and Brain Fitness by exercising the brain.

WHAT DO YOU WANT TO DO WITH YOUR LIFE? Easier still, what donâ&#x20AC;&#x2122;t you want to do? A Vocation is not a Career. A Vocation is a life calling. The Vocational Dimension of Wellness is about finding and pursuing your lifeâ&#x20AC;&#x2122;s calling, as it is at this time in life. It is about identifying the purpose, desires and goals that drive a person and charting a course to make those things come to fruition. The first step in doing this for seniors who have just recently entered their Third Age (65+) of Life is to identify what they want to be/do/create with their life now. This experience is identified as a 15 minute experience so that it can be addressed for short periods over a long and extended period of time. This way the experience becomes less daunting and more like the making and unmaking of a grocery shopping list. Which it truly is a bit like. Much of this discussion will likely revolve around conversations about how much is possible, no matter what their physical challenges might be. This experience is about making a list. A list of all the things your senior is interested in. Encourage them to take their time, this list could take weeks to come together. Keep it handy and encourage them to expand it whenever they think of something they would like to do or something that interests them. Create a second list. Those things they are sure that they DO NOT want to do. Sometimes, it is easier for seniors to fill out this list first! They have had a long life and a lot of experiences, they usually have a really good handle on what they donâ&#x20AC;&#x2122;t want to do anymore, while, if they have been heavily influenced by society and think that once you are retired you are done, they might not have a good understanding of what opportunities can await them and what they can do now. Provide encouragement during this experience, but do not direct it. Provide supportive commentary about how money is available for seniors to go back to

college if they want, how easy it is to take courses online now. How many free or very inexpensive classes are available at the local YMCA or Library or Senior Center. But do not direct their creation of the lists. If they are working on any of the Sage-ing Circle experiences, they are getting support and assistance with this process through those sessions. The goal in this experience is to ultimately reach the point where they have one interest. A cause or a purpose that your senior is interested in investing his or her time and energy into pursuing and working for or towards. This can be a social issue they want to work for, or something they want to go to school to learn. Any final answer is correct. When you do finally reach the final answer, you will have the information you need to pursue the 30 minute Vocation Experience of What do you want to do with your life â&#x20AC;&#x201C; step-by-step.

VOCATIONAL THINGS TO DO IN 30 MINUTES TREASURE HUNT SHOPPING On your next trip to the grocery store, Make a game of it. A scavenger hunt of sorts. Identify several items by descriptions or clues as opposed to by name. Have your senior be in charge of guessing and finding these items on the list while you complete the rest of the shopping.

This is a Neurobic Exercise. It’s aides your senior’s Brain Health by utilizing Associative Function.

WHAT DO YOU WANT TO DO WITH YOUR LIFE? Lets make it happen - step-by-step! Having taken the time during What do you want to do with your life? Easier still, what don’t you want to do? You now have a goal/item/cause/purpose that your senior wants to pursue for themselves. This next step is to make the list of what they have to figure out, learn, do, etc., in order to make this happen. Is there education required? Is there certification required? Do they need some or more computer skills then they currently have? Do they need a TB test or background check? Do they need regular reliable transportation? Where can they pursue this goal? Is there a location in the area? If it is educational, what colleges offer the courses they want to take? How much does the schooling cost? Can they afford it or do they have to get scholarships, grants and loans? How long will the education take? This process will also take some time. It could easily again take several weeks, but that should not be of concern. As stated earlier, if your senior is working on any of the Sage-ing Circle experiences, they are getting support and assistance with this process through those sessions. When this process has been completed, there are several directions you may go with the final information. 1. Always seek more information on any area in question at your local library. Your librarian has access to a wealth of resources and is a great place to start. 2. If the goal or intention is educational or begins with education, you can make an appointment at a local community college to meet with an educational advisor for their input on how to best proceed.

3. If the goal is community service, you can set up a meeting with Americorp or any of the local agencies to get ideas of the positions available and best suited for their skill set. 4. If the goal is activism, you can arrange for a meeting with the not-for-profit organization that is in your local area and most closely represents the cause your senior is interested in. Once this step is complete, you and your senior will be prepared and ready to begin actively pursuing their goal.

WELCOME TO COMPUTERS Whether your senior is new to computers or computer literate, additional skills and study will always be of benefit. Work with your senior to ascertain their level of comfort and competency on computers. Identify a few basic areas for additional learning, such as refresher typing skills, internet search skills or the basics of word processing. Assist them in accessing training videos on Youtube or training programs from the library. Most of these programs are approximately 15-18 minutes in length. This provides enough time for them to go through a full training program, test the concepts, take notes and ask questions during a standard 30 minute session. Do not worry if they need to repeat a session. Encourage them to take notes and keep their notebook handy during all the classes. If you are computer literate and proficient enough to be comfortable providing your senior with basic training, do so. Some additional training that many seniors are interested in now is in social media, such as Facebook, and services for video calls such as Skype. Many seniors are now utilizing these services to stay in contact with family and friends and this basic education can really assist them in expanding their social circle as well as their Vocation skills, and confidence in using the computer on their own. Note - be sure that your seniors computer has a good anti-virus software installed and always kept up to date. New computer users are not savvy when it comes to knowing what is a dangerous site and what is not. An up to date virus software will head off many problems before they occur and save on potentially costly damage to their computer â&#x20AC;&#x192;

VOCATIONAL THINGS TO DO IN 45 MINUTES PLANT A GARDEN Maintaining a garden is a healthy choice, an active choice and a conscientious choice. Maintaining a garden requires follow-through and attention to details. You will need to do the following: • Choose the site – this may be in ground or in raised beds or pots on a deck. • Choose the plants – this will be decided by personal preference & your available space. • Identify proper planting and maintenance methods for your plantings. • Purchase the seeds, plants and whatever necessary pots, planters, soil or soil amendments. • iIdentify proper planting times for each type of plant. • Plant your garden based upon proper planting times. • Water, tend, thin and weed as needed. • Harvest when full grown. A garden can be as simple or elaborate as your choose, given your space and your senior’s interest level. If your senior is very interested in gardening, an avid past gardener, but unable due to mobility challenges to be a fully involved participant, then it will fall to you to maintain the garden with whatever limited assistance they are able to provide. This is still extremely beneficial for your senior and still allows them to experience the full seasonal transformation the gardening is as well as having that connection to the earth through the growing of their own food and the memory connection to a beloved past activity.

Gardening is one of the activities that encompasses and fulfills all 7 Dimensions of Wellness when done with another person. It is a highly recommended experience and if at all possible, one that even on a very limited level should be provided if at all possible for your senior.

PLAY AN INSTRUMENT Do you play a Musical Instrument, its time to try it again! Many seniors used to play musical instruments. If they did, encourage them to give it a try again.

Once you have ascertained the instrument and interest level of your senior, contact your local high school and request to partner with a band member who plays the same instrument for a bit of one on one refresher experience. It is likely that the student would be willing to do their required community service with you (all high school students are now required to do a number of community service hours as a requirement of graduation). If your senior shows an interest in continuing to play, and has their old instrument accessible, see that it is cleaned and tuned and made ready for play and then be sure that it is left out in a location that is visible and easily accessible. You cannot force someone to revisit a musical instrument, but you can make the instrument accessible and by doing so, passively encourage their return to playing.

Music is an incredibly valuable aide to Brain Fitness and Cognitive Function. Music creates and reinforces neural pathways and is one of the memories which is not lost even during the advanced stages of ADRD.

If your senior is not interested in restarting their playing of a musical instrument, it is still possible to find recordings of that instrument being played and regularly play those pieces as a stimulant to their musical memory.

START DOING IT! Your seniorâ&#x20AC;&#x2122;s lists are made, they have identified what they would like to do and what steps they must take to do it, now it is time to begin. Make appointments at the appropriate agencies to get started. See if any of what they are interested in pursuing can be done from home. Assist them in locating and acquiring any necessary materials or equipment. Assist them in the pursuit of their vocation in any way that you can. The pursuit of a vocation is the hoped for goal of The Third Age. This is a relatively new concept and at this time, you and your senior will be considered trendsetters. But more and more, once reaching retirement age, folks will begin to refocus their energies towards the pursuit of their vocations, higher callings than just employment and a paycheck, and they will begin to give back to their society. Be patient as you both journey on this very new and exciting adventure! With the assistive devices that are available now, as well as financial assistance and training, there are truly no doors that are closed to your senior in their desires to reimagine themselves. All they need is the belief in themselves and your support.

VOCATIONAL THINGS TO DO IN 60 MINUTES MAKE A HEALTHY SALAD OR SOUP This is a great way to make good healthy food for the senior to have when you are away. A good vegetable soup or a large salad of mixed greens will provide easy meals for your senior. Be Creative. Take your time cutting things up, chat and enjoy the experience of creating healthy food together. Make the creation process a fluid one, adding things as they come to mind. Try for new taste combinations and unusual additions whenever possible. For Soup: Use a low sodium liquid soup stock (available at all grocery stores). Add a variety of vegetables and seasonings. The next day, when the soup is done and has cooled fully, you can place it in small plastic freezer containers of approximately 2 servings each and freeze for later use. For Salad: Cut a variety of vegetables and store each variety in its own plastic sealable container in the refrigerator. Be sure these containers are small and easy to handle. Use a larger sealable container for the cut up lettuce. This will allow for all the fixings for good healthy salads to be available without having them become soggy and mushy by being mixed together.

This experience fulfills the Emotional and Social Dimensions of Wellness as well as the Physical. By using new and unusual vegetables or fruits as additions and taste testing as you go, you are also expanding this experience into the realm of Brain Fitness.

SAGE-ING CIRCLE WORK See Video # _ - Sage-ing Circle Module 11 â&#x20AC;&#x201C; Making a Difference or online at www.______________________.com

RESEARCH/READ TOGETHER Research/read together about healthy eating habits for your seniors specific dietary needs It’s time to learn! Know your senior’s medical information. (i.e., diabetes, heart disease, high blood pressure, high cholesterol, etc). Then, using resources on the internet or at your library, research the causes and the ways in which lifestyle changes can help to halt or reverse the damage from these issues. Empowering a person to take steps to improve their own health is a powerful thing. Acting as your senior’s cheerleader, supporter, and buddy in their work to improve their own health is even more powerful. Learn ways they can make changes that will improve their health, and their numbers so that medications have the possibility of being reduced or, better still, unnecessary. The body is an amazing thing and given the right materials it can heal many of the standard health issues that plague our seniors and ourselves. Diet, exercise and a reduction of stress are three vital components to a healthy body, and a healthy mind. Always be sure to report your work with your senior on these issues to the medical personnel that are working with them so that they can record this information in their records.

VOCATIONAL THINGS TO DO IN ONE WHOLE DAY VOLUNTEER Voluteer at a Soup Kitchen or any not for profit service center of your senior’s choice. Research the possibilities in your area. Some suggestions: Yellow Ribbon Veterans services - seated packing goody boxes to ship to servicemen and women overseas. Area soup kitchen - serving, greeting, assisting with cooking or cleanup depending on your seniors mobility level. Area Food Pantry - packing of boxes for distribution, accepting donations, usually seated work Nursing Home/Assisted Living Communities - playing games, telling stories, spending time with seniors who are very ill and need the one on one interaction. (usually all seated activities and fully handicapped accessible sites) Children’s Day Center/ Park District Day Center Children’s Hospital - playing games, telling stories and spending time with children suffering from severe mental and physical challenges who are oftentimes very ill and in need of the one-on-one interaction. (Usually all seated activities and fully handicapped accessible sites) Animal Shelters - taking applications for animal adoption, seated activity. Also, many of the above utilize volunteers to call and seek donations or to send thank you cards for donations received. Both duties that your senior could likely participate in no matter what their mobility challenges might be. Ideally, you will schedule one day a month to volunteer your time and services to an organization of your choice, as your senior becomes more involved, they may expand this level of activity as they see fit. Remember - Bring your Adventure Kit along and leave it in the car for your day of volunteering so that you have it if it is needed. NOTE: Be aware that some of the above suggested locations will require that you and your senior have a TB test and likely a background check. These should not cost you anything, but be aware that these might be required before you can begin.

This is a wonderful way to spend the day, expand your seniorâ&#x20AC;&#x2122;s circle of friends and community, provide fulfillment of not only the Spiritual, but Physical, Social, Emotional, Intellectual and Vocational Dimensions of Wellness!! If it is an organization or event that occurs outside, it is Environmental as well!

EMOTIONAL The emotional dimension recognizes awareness and acceptance of one’s feelings. Emotional wellness includes the degree to which one feels positive and enthusiastic about one’s self and life. It includes the capacity to manage one’s feelings and related behaviors including the realistic assessment of one’s limitations, development of autonomy, and ability to cope effectively with stress. Awareness of, and accepting a wide range of feelings in yourself and others is essential to wellness.

EMOTIONAL THINGS TO DO IN 15 MINUTES READ THE COMICS OR A FUNNY NEWS STORY Your local newspaper likely prints the comics each Sunday, save this section for a quick shared laugh with your senior throughout the week. If your senior has a favorite, many of the more well-known comics have books available of their strips. These books can all be purchased through Amazon.com on the internet, or at your local bookstore. The Comics can also be read on the internet each day at www.gocomics.com For humorous news stories you also have a variety of options as well. You must learn what kind of humor your senior likes as there are as many different options as there are people. Online there is http://www.express.co.uk/news/ weird which publishes a nice range of gently humorous stories, and of course there is The Onion, http://www.theonion.com, a satirical newspaper known the world over for its spoof stories on current events.

Laughter is good for the soul. It exercises your internal muscles and releases endorphins that improve mood and a persons sense of contentment. Experiencing these things together means that you will be fulfilling the Emotional and Social Dimensions of Wellness.

TELL A JOKE/FUNNY STORY Following is a funny story. Practice telling the story beforehand so that you get the punchline correct and the timing right. (See the instructions and tips on being a successful joke and story teller located at the beginning of this handbook). PRISON JOKESTER A young man is sentenced to fifteen years in prison. The warden takes a liking to him and puts him in a cell with a kindly oldtimer so that he can be shown the ropes and not get himself in trouble. So the oldtimer teachs the youngster the rules of the prison, what to do, what not to do, stuff like that. One of the rules he learns is that there is no talking allowed during meals. A curious thing happens during meals though and the young prisoner is a bit confused. In the large mess hall, once everyone is seated,

one of the prisoners stands up and loudly says, “47.” Everyone in the hall laughs hysterically. A few minutes later, another prisoner stands up and loudly says, “19.” Again, a torrent of laughter from everyone. This goes on throughout the meal. Later, when the youngster and the oldtimer get back to their cell, the young man asks, “What was going in the mess hall tonight? I thought you said there was no talking allowed.” “Ah, yes, the mess hall. Well years ago, the warden eased up on that rule a bit, the one that disallows talking at meals. You see, all of us inmates have memorized a long list of jokes and stories by the number, so that all one of us has to do is call out its number, and, because we have all of the stories memorized, it’s like someone told the whole funny story.” The young inmate nods understandingly and falls off to sleep. After a few weeks of this mealtime behavior, the young man gets up a bit of nerve and decides to tell a story. So, one evening at the dinner meal, he stands up and loudly says, “26.” No one laughs. Not even a twitter. So he tries again, “26.” Still nothing. He sits down sheepishly and embarrassed. Later, he pleads with the oldtimer to explain what happened. “That is such a good story, number 26, how come no one laughed.” The old man turned to him and explained, “It’s the way you told it.”

BE SILLY Make Funny Faces, Talk in Funny Voices, Wear a Hat, Just Be Silly. Yes, I know, your thinking, really? But this is a very basic way of inducing laughter and enjoyment. It takes no equipment and costs nothing. Costuming: Would you like to set a positive upbeat tone for your entire day with your senior? Arrive wearing some strange bit of costuming. A funny hat, a false moustache, a feather scarf. You don’t have to wear this bit of silliness all day, just as a surprise upon your arrival. Acting and using funny voices: Add humor to any daily activity with the addition of a bit of acting and a funny voice. Present today’s breakfast as though you are a world renowned chef, even if it is just toast. Whenever possible add humor to your way of doing things and help your senior to laugh.

Make Silly Faces: Human beings can stretch and move their faces into many very funny appearances. Use funny faces to lighten the mood, or better yet, set aside a few minutes to do some facial and neck stretches. (See physical for instructions on how to do these.) Then take the opportunity to notice how silly you both look and encourage laughter as a response. In this way, an experience which is fulfilling the Physical Dimension of Wellness will also support the Emotional Dimension.â&#x20AC;&#x192;

EMOTIONAL THINGS TO DO IN 30 MINUTES START A JOURNAL You will need a pad of paper, a notebook, a composition pad or an actual journal for this exercise. The idea behind this exercise is to allow the free flow of feelings and impressions to be experienced and captured on paper. It is not important if the sentences or punctuation are correct. It doesnâ&#x20AC;&#x2122;t make any difference how it is written. The point behind this very private journal is for your senior to have a place to write down, and thereby acknowledge what they are feeling and how it is effecting them. Journaling before bed allows for a release and processing of all the thoughts and experiences of the day and provides a nice quiet transitional phase into sleeping. Journaling first thing in the morning upon waking provides an opportunity to record dreams, plans for the day and how your senior feels upon first waking. Is today going to be a good day? Or not? Coordinating a regular daily 30 minute journaling time for your senior will also provide your with a short amount of transition time as well to prepare the seniors bath, prep meds or breakfast. Journaling creates a positive and peaceful transition into and out of the day and tends to set a much more relaxed and focused attitude in general.

SNACK LIKE A CHILD What was your favorite snack treat as a child? What was your seniorâ&#x20AC;&#x2122;s? Well, now is the time to find out. Ask the question in passing without making a big deal about it, and then make sure to get the snack in question and have it available as a surprise one day for your senior. Be sure to take the time to talk about this taste treat and what the memories are that are connected to it for them. Be sure to have your own childhood favorite treat as well and be willing to share your memories too. Also, you should both remember to ask yourselves the question: Does it still taste as good as I remember that it did? This is a neurobic exercise and contributes to Brain Fitness and Cognitive Health through the exercise of exercise of early childhood memories and memory association in addition to fulfilling the Emotional, Intellectual and Social Dimensions of Wellness.

PLAY THE 10 THINGS GAME The 10 things game is a quick and easy game, that can even be played in the car while travelling. Have your senior close their eyes and hand them an item. Example: a tape dispenser, a fly swatter, a hanger, a shoelace Now, ask them to imagine it is ten other unrelated items Example: the tape dispenser might look like a ship or a fish, the fly swatter might be a tennis racket, the hanger may remind them of a gun, the shoelace might make a fire hose or a snake. If they can’t come up with 10 for an item, help them out. It will usually only require one or two items to get through a full 30 minutes. Your senior’s ability to use their imagination will improve the more times you play this game. This is a neurobic exercise and contributes to Brain Fitness and Cognitive Health through the exercise of the imagination in addition to fulfilling the Emotional, Intellectual and Social Dimensions of Wellness.

EMOTIONAL THINGS TO DO IN 45 MINUTES MEMORYBOOK/SCRAPBOOK Create a MemoryBook/Scrapbook for their children/grandchildren or posterity You will need a Scrapbook Basic starter kit from a local hobby shop for this experience. Help your senior collect their photos and mementos. Watch the Video #_ on how to create a scrapbook page or online at www._______________.org Assist your senior in trimming and placing their photos. Adding space to write titles and notes and decorate their pages. As each page is completed place it in a plastic sleeve and add it to their new scrapbook. As your senior becomes more comfortable working on this, it is hoped that they will continue working on it when they are alone and that they will enjoy creating this visual memory book for their family. NOTE: for those seniors who are challenged with early stage ADRD, this experience can prove invaluable during the future of the progression of their illness. It is specifically recommended and highly encouraged for seniors suffering from early stage ADRD and their families. Sitting with them now and assisting them in saving, identifying, titling and naming the people in the pictures, the year, the place, the situation, and getting them to tell the stories about these experiences can be a family project now, while you senior still remembers and later on, when their disease progresses and these memories are lost, this book can become a very important bonding tool that the family can share with them when they come to visit.

SAGE-ING CIRCLE WORK THREE SESSION EXPERIENCE - This experience will require two full sessions to complete. See Video # _- Sage-ing Circle Module 3 â&#x20AC;&#x201C; Our Lives as Cycles of One Year or online at www.______________________.com

FOOT MASSAGE Sometimes the best way to reach someoneâ&#x20AC;&#x2122;s emotions it to show you care about them by caring for them. A foot massage is a wonderful way of doing this.

NOTE: be sure to get approval for a foot wash and massage from your senior’s physician or your supervisor. Some foot related issues and dressings should not get wet, and/or need to be removed and replaced by trained medical personnel only. So plan ahead, and be sure to get clearance for a foot bath and massage before beginning. You will need the following materials for this activity: • Small tub to fill with warm soapy water • Plastic bath mat or plastic cloth to put down on the floor under the wash tub • A couple of large good soft towels • Wash cloth • Warming oil or lotion for massage • New moleskins to replace any that were removed for washing • Clean socks and slippers for after the massage Have your senior become seated in a comfortable chair. Put on relaxing music and provide them with a beverage if they would like. Uncover one foot at a time and leave the foot you are not working on covered. Seniors have a tendency to have very cold feet due to issues with circulation and arthritis and no one is served by having one cold foot even as the other foot is being well cared for. Remove any moleskins or bandages on the foot. Place one foot in the warm soapy water. Let the foot sit there and soak for a few minutes. Scrub/wash gently with the washcloth and a gentle soap. Utilize this time to inspect each foot for sores that are not healing, toenails that need attention or other foot related issues. Be sure to chart these and report them to your senior’s family or your supervisor so that the necessary doctor appointments can be made to address the issue. Once the foot is clean, rinse well and remove from the water and dry. Place a dry towel in your lap and place your seniors now dry foot on the towel. Using the warmed oil or lotion, gently massage the entire foot, giving special attention to any calloused areas. Once massage lotion or oil has been fully massaged in, replace any moleskins and dress in clean socks and slippers. Repeat procedure on other foot.

EMOTIONAL THINGS TO DO IN 60 MINUTES THIS IS A MULTIPLE SESSION EXPERIENCE

SHARE/WRITE PERSONAL HISTORY Assisting your senior in saving a story of their life for the next generations of their family is a very important and special opportunity. Encourage your senior to tell their stories. The easiest way to do this is to use a voice recorder. You can buy a voice recorder, or utilize the voice recorder feature available on any smart phone. Once the recording is made, you can message it to yourself for transcription (typing) and saving as a hard copy and as a digital copy. These copies can then be saved to give to family at a later date. Recordings can be burned onto a CD and saved as well so that there is the added benefit of being able to hear your seniorâ&#x20AC;&#x2122;s story in their own words and voice. The easiest segments to separate the storytelling into are as follows: (depending on your seniorâ&#x20AC;&#x2122;s specific life, and their memories, some of these segments will need to be expanded on further, others will not be there at all). But this is a good place to begin. 1. The parents, the family and where they lived 2. Birth through 6 years (the start of school) 3. Grammar school years 4. Junior high school years 5. High school years 6. Young Adulthood (graduation til 25) 7. Military service, first job 8. Marriage, family and children 9. Careers 10. Remarriages, relocations 11. Deaths and life changing events 12. Moments of Fame 13. Travels 14. Adventures and The Greatest of All Memories 15. Retirement 16. Stories of their children, grandchildren and great-grandchildren 17. Other as dictated by your senior

Purchasing a small plastic storage bin to keep the completed stories, and CDs in is a very good idea.

While this experience fulfills the Emotional Dimension of Wellness, it is also a Neurobic Exercise and contributes to Brain Fitness and Cognitive Health by exercising the memory pathways in the brain and strengthening recall as specific details are sought for.

SAGE-ING CIRCLE WORK TWO SESSION EXPERIENCE See Video # ____ - Sage-ing Circle Module 4 – Loving The Self or online at www.______________________.com

A TIME TO CREATE – ABSTRACT PAINTING You will need student grade acrylic paints, brushes and 14x17 canvas board for this exercise. Also, you will need papertowels, and a large deep container to hold water for rinsing the brushes. See Video #____ on Painting Emotions: Abstract Art or view online at www._______________.com Turn off the TV, play music, classical is best, whatever your senior would like to hear is perfectly fine, but do have music playing in the background during this experience. As shown in the video, create cards with feeling words on them. example: anger, love, hate, sadness, sorrow, joy, rapture, peace, confusion, calmness, etc.. Shuffle these cards and have your senior draw a card. Then, without using any words have your senior paint an image that, in their opinion, expresses the word they drew from the deck. There are no right or wrong images, no right or wrong interpretation. Whatever they paint is absolutely correct. It is best if for the first few sessions you also choose a word and paint along with them. When you are both finished (give yourselves at least a full 45 minutes of painting time, no less). Share your paintings with each other and see if you each are able to guess the other’s word from looking at their painting. (it will be much easier than you think).

This experience not only fulfills the Emotional Dimension of Wellness, but also the Physical (fine motor skills required for painting), the Intellectual (if your senior has never painted before), and the Social (sharing an explanation of their painting with you afterwards).

EMOTIONAL THINGS TO DO IN ONE WHOLE DAY GO FLY A KITE! Flying a kite serves no purpose except to bring joy. There is no goal, no intended outcome except to experience joy while watching it catch the airwaves and watch it soar. It is an experience that most children have had and truly enjoyed. Flying a kite brings out the child in everyone no matter how old. For this experience you will need a kite and you will need to find a large open park area that is free from power lines. Pack your Adventure Kit and a lunch. Donâ&#x20AC;&#x2122;t forget your camera! The best time for kite flying is in the Spring (March April and May) when the air is cool and the winds are blowing, but anytime during the year when you get a good breeze and a nice temperate day is a good day to go and fly a kite. If your senior has any balance issues, they should remain seated for the flying. You can get the kite up in the air and started for them and then hand it off for them to control. Be sure to bring them a good set of sturdy gloves. Kites can pull hard and string can cut delicate skin. A good set of gardening gloves will insure this does not happen. Enjoy the breeze and the excitement of seeing it soar! Enjoy playing like a child again! Kites can be purchased at some hardware stores, or toy stores. If you are really wanting to get into the experience, you can make your own. See Video # ____ or online at www. _________________.com

I N T E L L E C T UA L Intellectual wellness is characterized by the ability to make sound decisions and to think critically. Intellectual Wellness is also discussed using terms such as Brain Fitness, Cognitive Health and Mental Plasticity. It includes openness to new ideas; motivation to master new skills; and a sense of humor, creativity, and curiosity. Striving for personal growth and a willingness to seek out and use new information in an effective manner for personal and social development are also part of intellectual wellness. The Intellectual dimension encourages creative, stimulating mental activities. Our minds need to be continually inspired and exercised just as our bodies do. People who possess a high level of intellectual wellness have an active mind and continue to learn. An intellectually well person uses the resources available to expand oneâ&#x20AC;&#x2122;s knowledge and improve skills. Keeping up-to-date on current events and participating in activities that arouse our minds are also important part of Whole Person Wellness. Note: Brain Fitness in particular will be discussed indepth in the Special Section on Intellectual Wellness that can be found in the handbook.

INTELLECTUAL THINGS TO DO IN 15 MINUTES THREE NEW WORDS IN THE DICTIONARY Open the dictionary at random and choose 3 words. Read the word and the pronounciation. Say the word out loud and read the definitions. Try to use the words in sentences at the time and if possible, throughout the day.

THREE WORDS IN ANOTHER LANGUAGE If either you or your senior speak a second or third language, this is a great experience because you can teach each other. Have the “teacher” randomly choose 3 words to teach. Whoever is the student should repeat the words over several times until they can say them properly. Have fun with this! Pronounciations will not ever be perfect, but trying to get them right can be a very fun experience. Attempt to use the words for the day in conversation later throughout the day.

BRUSH TEETH WITH NON-DOMINANT HAND All experiences that are novel, meaning new or unusual to the person doing them, promote Brain Fitness and Cognitive Health. The experiences do not have to be specially created, but can be normal daily activities when performed with the opposite hand. Each person has a “way” they do things. You dial a phone with the same hand each time, carry a purse on the same arm, brush your teeth and eat your food with the same hand. So, make a change. Today, have your senior use their non-dominant hand, the one they do not usually use, to brush their teeth. This is much more challenging than you might think it would be as our brains become hardwired to the experiences that we perform over and over again as routine. Brushing ones teeth with the other hand will likely feel awkward and take much more concentration.

During this new experience and this heightened concentration, new brain pathways are being created and Cognitive health is being improved!!! The likelihood is that there will also be a good bit of laughter involved in this experience which means that it fulfills the Social and Emotional Dimensions of Wellness as well!

INTELLECTUAL THINGS TO DO IN 30 MINUTES MUSIC APPRECIATION Music uses important pathways in the brain and plays a significant role in Brain Health.Choose a new style or piece of music each week if possible and spend 30 whole minutes, listening to music. Music should be chosen based upon your seniors tastes and interests. Not yours. Music should be played without visual stimuli to accompany it. This means, if you are going to play music from the internet, turn off the monitor during the piece. Do not use the TV for this experience. Be sure the TV is off, even if it is in the other room. Classical music is the most beneficial choice due to its variety and complexity, but also because it is, for many individuals, a new and unusual experience which makes it an excellent Brain Fitness experience. Begin these experiences by being quietly seated and consciously allowing the music to fill the room and become the only point of focus. Encourage your senior, and yourself to be carried away by the music. Feel free to have a beverage and a small snack during this experience if you would like. Tea and a bit of fruit would be a light, healthy and refreshing snack for this time. Change out the styles of music each week to provide a wide variety to experience. Keep a journal of the pieces that you listen to and whether or not your senior enjoyed them. This will assist you in choosing additional pieces in the future.

PUT LAUNDRY IN THE BASKET BY USING YOUR FEET! Yes, I know this sounds silly, and I guarantee there will be many laughs, but much like brushing your teeth with your non-dominant hand, any time you change up the ways you do things and do something outside the normal routine, you are working your brain. (In this case you will also have the added benefit of working your seniorâ&#x20AC;&#x2122;s feet, toes, ankles and calves, which when strong and supple help contribute to a good sense of balance and reduce falls.) A good time to do this is either right after waking in the morning after a shower, or before bed, when feet are already bare. Place the laundry basket on the floor in front of your senior. It does not matter

if the basket is on the right or left, or if the laundry is, just be sure to change it up regularly as you participate in this experience. Have your senior stretch out a foot, grab an item of laundry with their toes and drop it in the basket. Have your senior do half with one foot and half with the other.

This experience fulfills not only the Intellectual Dimension of Wellness, but the Physical, Social and Emotional Dimension as well while also improving balance and working towards reducing falls.

AROUND THE WORLD WE GO Most of us know very little about the rest of the countries on our world. There are amazingly beautiful and interesting places to travel to and learn about and your senior can do this right from the comfort of their living room. Choose a Country. Back you go to your local library. Let your librarian know you will be helping your senior to learn about an unusual country each month and you will need reading materials and videos if they are available. Let them know that you will be using these for an entire month. You will also be able to look up additional information on the internet and print things off to read and review. For this short 30 minute session focus on learning the following: How do you spell the countryâ&#x20AC;&#x2122;s name? Where on the globe is it located? Who does it share its borders with? What does their flag look like? How many people live there? Has your senior ever been there, or do they know of anyone that has? What is the main religion of this country? What is their biggest holidays or festivals each year? (example: in the US, it is 4th of July, Christmas and Halloween) Be sure to leave materials about this country for your senior to look at and read while you are not with them. This will provide them with the opportunity to know more than you do about the country and share with you some of the information they have learned from their own research while you were not there.

This experience will fulfill both the Intellectual and Social Dimensions of Wellness.â&#x20AC;&#x192;

INTELLECTUAL THINGS TO DO IN 45 MINUTES ONLINE BOOK STORE AND LIBRARY ADVENTURE You will need a computer and internet access for this experience.Today you will take your senior on an excursion through the online book stores and then do the footwork to find those books identified at the library and borrow them free of charge, instead of buying them. Go online and visit an online bookstore. Research some of the new books and interesting topics that are out there. Let your seniorâ&#x20AC;&#x2122;s interests direct your search and as you look at each new title let their interest be spurred and travel at random until you reach something they express an interest in reading about. Once you have identified a book your senior would like to read, or a topic of interest, search the inter-library loan system, to find those resources and reserve them. Even if your library does not carry the exact book, they will likely have others on the topic, or will be able to have the book/books sent to them from wherever they are housed in the Library system, and you will be able to pick them up.

This experience is designed to accomplish two things. Exercising your seniorâ&#x20AC;&#x2122;s mind by exploring new and interesting topics, and opening up their understanding of how easy information can be acquired on the internet and through the computer.

WATCH SHOW ON TOPIC OF INTEREST Look for a Discovery/History/National Geography Channel show or DVD on a topic of interest. Either your TV or your local library can provide an astonishing selection of really good, visually magnificent educational DVDs that you and your senior can enjoy. From multiple DVD sets like Planet Earth or The Blue Planet by Discovery, to the National Geographic Series on the National Parks, these programs and many others on topics ranging from Biographies to Nature to Science and Space Travel, are filled with up to date information and stunning photography. This is NOT about any sort of Xtreme programming and should not include any sensationalist type programming. You are seeking straight documentaries for this experience. Ones containing sound science and factual information presented in a positive and calm fashion.

DAILY CROSSWORD/SUDOKU Start a new habit. If your senior already does the crossword or Sudoku, find something else such as Word Finds. Be sure that this new daily activity you choose is a new one that your senior is unfamiliar with. For experiences to fulfill the Brain Fitness requirements, they must be novel and challenging, which means that it must be something new to your senior and something that they have to learn something new to be proficient at. Always keep track of your seniorâ&#x20AC;&#x2122;s progress on these types of games. You want them to be challenging but accessible. If they are too difficult, find something simpler to start with. Once your senior has mastered the level game they are on and it has become easy for them, find something a bit more challenging. In this way, the brain will be exercised each day and cognitive function will benefit. â&#x20AC;&#x192;

INTELLECTUAL THINGS TO DO IN 60 MINUTES AROMATHERAPY POTPOURRI This experience will take TWO SESSIONS – 60 minutes each The sense of smell is very directly connected to the brain and its function. See the Definition Section for further information on the Sense of Smell. Materials required: Wooden spoon Large Ceramic Mixing Bowl 2 airtight containers (plastic or glass) 15 organza wedding sachet bags 3x5, available at any Party Store, any color you prefer A couple plastic spoons One dinner plate (to catch the overflow when filling the bags) 2 cups of lavender flowers 1 cup lemon verbena leaves 3/4 cup allspice 3/4 cup cloves whole 1 cup sweet woodruff leaves 1 cup oak moss 1 cup sandalwood

Do not use any metal bowls or utensils during this experience, as they will interact poorly with the herbs.

SESSION 1: Mix all ingredients together in a large ceramic mixing bowl. Mix very well. Place blended mix in the airtight containers and store for 4 weeks. This will allow the scents to intermingle and “fix” so that they last longer. SESSION 2: Using the small plastic spoons, divide the mixture amongst the 15 sachet bags, approximately 3 spoonfuls to each. Divide and fill until the entire mixture is gone. Do this by holding the bag in one hand, over the dinner plate, and using the spoon in the other. Assist your senior as needed with this process. As each bag is filled, tie it shut.

These sachets should be stored when completed in an airtight plastic or glass container. They can be hung in closets or placed in drawers. They can be given as gifts as soon as they are completed, since they cured together as herbs before the sachets were filled. During this experience take extra time to really SMELL the herbs and fragrances. Take the time to have your senior pick up each fragrance separately and really take a good deep smell of it. Ask them if the smell reminds them of anything? If so, what? Encourage them to share their scent based memories. By discussing these memories they are activating the areas of the brain not only that process fragrances, but the areas that hold the memories and the ability to recall them. Some of these memories might be very old, and bring up recollections from childhood. Make this a calm and relaxing experience. Notice all the fragrances and how they fill the air. You may find that the fragrance alone brings a sense of calm to the space. Take advantage of this. Make the experience of each herb and fragrance and their mixing slow and deliberate as.

This experience fulfills not only the Intellectual, but the Emotional, Social and Physical Dimensions of Wellness. (Physical being specifically through the stirring in Session 1, and then the fine motor skills required for the filling in Session 2.)

WWW.360CITIES.NET 360cities is a marvelous website that allows you to view 360 degree camera shots of places around the globe. Just pull up the site, click on World Map and then begin to drill down to a country, then a city, then a specific building or neighborhood you would like to see. This site will let you see what it looks like to stand at the foot of the great pyramids, to look out over the Caribbean sea and walk through a manicured garden in Poland. Use this experience in conjunction with your exploration of the World, or just wander the globe looking at things. If your senior is particularly tech savvy, and would enjoy the challenge, you can find instructions on this site for how to submit your own photos to create a new location with a 360 degree view. Go ahead, try the challenge and get yourselves named as contributors!

SHOP AN ETHNIC MARKET A whole new experience in sights, sounds and smells! Our brains love novelty and complexity and they thrive and grow when offered new experiences. Nothing is so new and interesting as a shopping trip into a never before visited Ethnic Market.

As with all outings, you will need to visit the location first to ascertain the accessibility and ease of movement through the store. Do not expect to do a full grocery shopping here, make it a short trip, to just buy a few things. Find and Purchase at least 3 things you normally buy at your regular store, and at least 2 things you have never seen before. Be Brave! Be sure to try your new purchases together so that you can share your opinions on your strange new menu options.

This experience not only fulfills the Intellectual Dimension of Wellness, but also the Social, Vocational and Physical as well.â&#x20AC;&#x192;

INTELLECTUAL THINGS TO DO IN ONE WHOLE DAY MUSEUM OR LIBRARY VISITS Your senior can decide where you would like to go on your Intellectual Outing. If you are in a large metropolitan area there will be many options, while in smaller towns this outing may require a bit of a drive. As with all outings, refer to and bring along your Adventure Kit. Be sure to go to the intended destination first, alone, before you take your senior on an outing there. Be sure to know where the handicapped parking is, and the handicapped entrance. Be sure to have a map of the location so that you know where the bathrooms are and if necessary where elevators are located for use with wheelchairs and scooters. Find out if you can rent a wheelchair there or if you must bring your own. If your senior walks with a cane or a walker, rent a wheelchair there as a precautionary measure and then use it to carry your coats and adventuer kit as long as your senior is comfortable walking. When they get tired, they will then be easily able to be seated and continue to enjoy the outing.

Museums and Libraries are both great places to spend a day expanding your minds!

SOCIAL Social wellness refers to our ability to interact successfully in our global community and to live up to the expectations and demands of our personal roles. This means learning good communication skills, developing intimacy with others, and creating a support network of friends and family members. Social wellness includes showing respect for others and yourself.

SOCIAL THINGS TO DO IN 15 MINUTES CONVERSE AND CONNECT â&#x20AC;&#x201C; JUST THE DAY-TO-DAY This time is to be face-to-face. All other distractions should be eliminated (i.e., turn off the radio or TV, no cell phones, no other experiences or projects in process. Sit down together and ask the senior about how their day was before you got there, or about what they have planned for tomorrow. Listen. Do not offer suggestions or interrupt. Simply listen and let them tell the story and lead you in the direction that they choose with the conversation. Give them your full and undivided attention. Studies have shown that 10 minutes of daily face to face conversation can be equally as, if not more, successful in treating mild depression than medication.

READ THE LOCAL NEWS FRONT PAGE TOGETHER Share the stories together from the dayâ&#x20AC;&#x2122;s neighborhood newspaper. Either you or your senior can read the stories aloud and then have an open conversation about what you read. Some questions to get the conversation going - Did the senior know any of the people in the news? Had they ever had that type of experience? What do they think about what you read? Etc.. National and International News can be too overwhelming sometimes for seniors and for those with ADRD the magnitude of some news stories can cause fear and confusion. But the local news while not only important to them and their day to day life, is also concerned with their own area of influence and concerns people they may know. Reading the local paper will help them to feel more connected to the happenings in their own town and with consistency, might lead to them becoming more involved.

LEARN WORDS FROM A FOREIGN LANGUAGE Take the time to learn a few basic words, or numbers, from another language. If you speak a second language, offer to share. If your senior had a first language or is multi-lingual, ask to be taught some words, basic phrases or numbers.

Doing or learning together is a great way to engage the Social Dimension of a personâ&#x20AC;&#x2122;s life.

A shared challenge is one of the best ways of building a friendly relationship and often times leads to fun, laughter and a bit of healthy challenge as each works to learn. Sharing a second language that one of you already speaks provides for an even deeper connection and a better understanding of the person you are working with. Keeping this to only 15 minutes allows it to be a fun distraction as opposed to a challenging lesson.

SOCIAL THINGS TO DO IN 30 MINUTES CALL/SKYPE AN OUT-OF-TOWN FRIEND OR RELATIVE Encourage your senior to take the time to make phone calls to friends or relatives or neighbors. If you have a laptop or handheld device that supports Skype, this is even better. Teach your senior how this works and assist them in making a call or video call to their choice of a friend, family member or neighbor. Special Note: To those working with Seniors experiencing ADRD or who are suffering from Depression or Anxiety. To be certain that this experience is successful and positively supports the senior in their Social and Emotional Dimensions of Wellness, make contact with each individual prior to the first phone call to ascertain their availability and receptiveness to the call. If necessary, plan a call time, duration and â&#x20AC;&#x153;call ending strategyâ&#x20AC;?, the best and most effective being to make the call just before you will be having to leave for something else. That way, there is a defined way of ending the conversation and being able to maintain it in its entirety in a healthy and positive tone.

All experiences that fulfill the Social Dimension of Wellness do, by default, have the potential of fulfilling the Emotional Dimension of Wellness. To do so constructively, these experiences must be positive in nature.

CONVERSE AND CONNECT The instructions for this 30 minutes of Converse and Connect are the same as before, only the topic has changed. This time is to be face-to-face. All other distractions should be eliminated (i.e., turn off the radio or TV, no cell phones, no other experiences or projects in process. Sit down together and ask the senior about their upcoming plans, events, visits, holidays, trips or places they are going. Listen. Do not offer suggestions, or your own stories. Do not interrupt. Simply listen attentively and let them tell the story and lead you in the direction that they choose with the conversation. Give them your full and undivided attention. Studies have shown that 10 minutes of daily face to face conversation can be equally as, if not more successful, in treating mild depression than medication.

By expanding this experience to be 30 minutes long and asking about their life and interests you are giving them the opportunity to share with you, as well as providing yourself with the opportunity to learn about their life and interests so that you can better assist and serve them.

The expansion of this experience also incorporates the Emotional dimension of Wellness.

STOP BY AND SAY HI TO YOUR NEIGHBORS This is a quick and easy experience that not only fulfills the Social and Emotional Dimensions of Wellness, but also helps to improve your senior’s safety in their community. Pick a neighbor. One you are both personally familiar with, and pay them a short visit. You may bring them a thank you card for a kindness, a holiday card, a bunch of flowers, a baked item, or just stop to say hi. For seniors, especially those with mobility issues, just “running into” one of the neighbors outside no longer seems to happen, so arranging times to say hi and stay familiar is good for the whole neighborhood and helps to maintain your senior’s connection.

This experience can fulfill a number of Dimensions of Wellness. But more importantly, by helping to forge a connection between your senior and their neighbors, or to maintain a connection that is already there, you are helping to facilitate the community’s knowledge of your resident’s presence and a connection to them on a personal level, so that, in your absence or in case of an emergency, your senior will have a connection to their larger community and an established network of support, should they need it.

SOCIAL THINGS TO DO IN 45 MINUTES BREW AND SHARE A CUP OF HERBAL TEA There is nothing better than a nice cup of tea. For a video on how to properly brew tea see: http://www.wikihow.com/Make-Tea Brewing tea in the traditional way involves the following steps: Choose your tea. All grocery stores now sell a wide variety of teas, but there are also even more brands available at health food stores, alternative grocers and specialty tea shops. It can be loose tea and then you will need a strainer or tea ball, or it can be bagged, either works fine. • Boil your water • Heat your teapot • Pour the boiling water over the tea and let sit to steep for 4-7 minutes. • Pour the tea into cups & add any of the following: milk, sugar, honey, or lemon. • Sit and enjoy! Sharing a cup of tea is a calming experience. By choosing herbal teas that have no caffeine this becomes a perfect evening actively to set the stage for a relaxing and peaceful transition to bed and sleeping.

Researching and choosing new teas can be a Brain Fitness activity. The senses of taste and smell are engaged during the drinking of tea and this activates other pathways in the brain. While sharing a cup of tea fulfills the Social Dimension of Wellness, herbal tea is healthy for the body and also fulfills the Physical Dimension of wellness. When paired with a calming focus and intention it fulfills the Spiritual Dimension as well.

WRITE NOTES/LETTERS Letter and card writing is becoming a lost art. Just a few years ago writing letters, holiday cards and special occasion cards for events such as birthdays, anniversarys, etc., was a standard practice. With the advent of the internet and electronic forms of communication, letter writing has become much more rare. But everyone still loves to go to the mailbox and receive a note or card from someone!

Purchase a small set of notecards or stationery and envelopes. End each month by checking to see if your senior has friends or family with birthdays the following month so that you are able to assist them in getting the necessary birthday cards. Also, get a book of Forever Stamps (postage stamps that are guaranteed to always be acceptable no matter whether the rate changes or not). If your senior is able to write their own notes and cards, that is wonderful, if not, take dictation and write them out for them. Be sure that they are mailed that same day. Letterwriting can fulfill many more dimensions of wellness than would originally be thought. It fulfills the Social Dimension through encouraging your one-on-one interaction with them as well as the expansion and connection to their wider circle of friends and family. It fulfills the Physical Dimension through the fine motor skills that are required to write, envelope and stamp the letter. It fulfills the Emotional and Intellectual Dimension by encouraging good memories, reminiscences and the thought and planning necessary to write a new and original note, and finally, it fulfills the Vocational Dimension, the ability to write in a clear concise manner is a valuable skill, which can be improved or maintained with practice and which can be a valuable part of a volunteer or work experience.

CONVERSE AND CONNECT The instructions for this 45 minutes of Converse and Connect are the same as before, only the topic has changed. This time is to be face-to-face. All other distractions should be eliminated (i.e., turn off the radio or TV, no cell phones, no other experiences or projects in process. Sit down together and ask the senior about their upcoming their current family, friends, what these folks do, where they live, what they are like. Listen. Do not offer suggestions, or your own stories. Do not interrupt. Simply listen attentively and let them tell the story and lead you in the direction that they choose with the conversation. Give them your full and undivided attention.

Studies have shown that 10 minutes of daily face to face conversation can be equally as, if not more, successful in treating mild depression than medication.

By expanding this experience to be 45 minutes long and asking about their family you are giving them the opportunity to share with you, as well as providing yourself with the opportunity to learn about their network of support and who â&#x20AC;&#x153;their peopleâ&#x20AC;? are, so that you can better assist and serve them.

SOCIAL THINGS TO DO IN 60 MINUTES SHARE A MEAL Simple as this sounds, it is one of the most important experiences you can have when working to fulfill your seniors Social Dimension of Wellness. What you are eating does not matter, though it is always good to eat healthy flavorful food, but for this experience, the point is not what but how. Set the table. Lay out the meal. Turn off the TV and the Radio. Be seated. Serve each other, be sure to include drinks with the meal. Say Grace. Focus on this meal time on the flavors of your food, the quiet and peaceful nature of sharing a meal together and the sharing of the simple stories of the day or week. Tell of some of the things you have seen and experienced in the last week. Encourage your senior to do the same. Stories should not be of the loud and dramatic variety, but should be instead quiet and polite. Keep in mind during this activity that insure the proper digestion of your food it is said that you should return your silverware to the table, and take a small sip of a beverage between each bite. By doing this, your meal, even a simple one, will take a full hour. **This experience can be expanded to be a Neurobic exercise, a challenging Brain Fitness and Cognitive Health Exercise that works to exercise your brain and create new neuro pathways and a more flexible brain, helping us maintain our Brain Health and Mental Acuity. To make this meal a Brain Fitness (Neurobic) Exercise, try being seated in a chair that is not normally your seat; eat with your non-dominant hand; or use chopsticks to eat your meal. These new additional aspects to this meal experience will not only exercise the brain but will expand the conversation, fully supporting the Social Dimension of Wellness and will add fulfillment of the Emotional Dimension as well, with all the laughs that ensue as you both attempt to eat your meal in such non-ordinary ways.

HAVE A VISITOR OVER Invite a neighbor for tea and a couple of cookies. It is a simple and inexpensive way of staying connected to the neighborhood and will expand your seniors circle of friends. If your senior lives in an adult 55+ community, there are sure to be many individuals who are potential new friends. New friends open up new interests and new avenues for growth and socialization.

GAME PLAY Its Boardgame time. Any of the standards or favorites will do. Checkers will provide the opportunity for a number of games, Monopoly will use the entire hour and maybe more for one game. Whatever you choose remember the following rules for successfully engaging your senior in game play.

1. It is not about winning 2. It is not about winning 3. It is NOT about winning

However you play games with your family or friends, initial game playing with your senior is about engagement, fun, social and emotional health and relaxation. Whether or not you win the game, whether the game is played exactly to the rules or whether or not you are able to finish the game fully should not be of concern. If you are able to remember these rules for game playing with seniors you will be amazed at how this activity can help them engage, bring them out of their shell and how rapidly their skill will improve because of just a few successes. Depending on the game you choose, this experience fulfills the Social, Emotional and possibly the Physical and Intellectual Dimensions of Wellness.

SOCIAL THINGS TO DO IN ONE WHOLE DAY ENTERTAIN COMPANY FOR DINNER Invite a friend or friends over for dinner. Let your senior lead the experience, or at minimum include your senior in every aspect from invitations to cleaning, shopping and cooking, setting the table and serving. Lead or assist as needed. This experience has potential to fulfill all 7 Dimensions of Wellness: Physical – make the meal a heart healthy option, share the preparatory tasks as much as possible. Emotional – The enjoyment of the entire experience fulfills the Emotional Dimension of Wellness. Spiritual – say Grace before the meal. Vocational – let your senior lead the experience in their area of expertise. Example: If they used to cook for a large family, let them utilize these skills to their fullest ability again. Environmental – if the weather permits and your senior’s home allows, hold your dinner outside, or have a few fresh flowers on the table. Intellectual – plan a boardgame for after dinner, or just facilitate current events discussion during and after dinner.

Entertaining is likely, one of the things your senior used to do quite often which they do not any longer. Supporting them in reclaiming this experience for their life is a valuable step to improving their self-confidence.

SPIRITUAL No matter what religion you practice, your spiritual sense of wellness is the part of you that develops values. Everyone creates their own rules that provide a sense of who they are and why things work the way they do. A spiritual center can allow you to answer tough questions like “Am I on the right track?” It can give you something to turn to during hard times. Just a few minutes a day of quiet time to gather your thoughts can have powerful results. Spiritual wellness involves possessing a set of guiding beliefs, principles, or values that help give direction to one’s life. It encompasses a high level of faith, hope, and commitment to your individual beliefs that provide a sense of meaning and purpose. It is willingness to seek meaning and purpose in human existence, to question everything and to appreciate the things which cannot be readily explained or understood. People can derive meaning and purpose through nature, art, music, religion, meditation, or good deeds performed for others. Spirituality transcends the individual to create a common bond with humanity. A spiritually well person seeks harmony between what lies within as well as the forces outside.

SPIRITUAL THINGS TO DO IN 15 MINUTES A Note About Religion: base all of these experiences on the religious beliefs, spiritual practices and/or traditions of your senior. Your personal religious beliefs should never be the basis for the experiences that you take your senior through. If your senior is an Agnostic or Atheist, then these experience should be rephrased to be of a more general spiritual or community supportive nature. The manner in which these activities are carried out should be consistent with your senior’s religious beliefs and traditions. Example: If your senior is Catholic, you may participate with them in saying a Rosary, Hail Mary, or Our Father. If you senior is Muslim, they will be saying prayers to Allah. It is your duty to support your senior’s full expression of their religious beliefs in whatever way they need. You must understand that your own beliefs are not in any way in question, harmed or jeopardized by supporting another in the free exercise of theirs.

THREE POINTS OF GRATITUDE This might be one of the simplest experiences listed in this entire manual, and yet it is one of the most profound. To really benefit from it fully, it should be done daily at either the start or end of the day, or both. Here is how: Stop what you are doing. Take a deep breath and speak out loud three things in your life you are grateful for. There are no right or wrong answers. All answers are correct.When utilized in the midst of a difficult day or a challenging day, this exercise can restore peace and calm often rather quickly and redirect challenges with ease. If you can think of more things than 3, GREAT! Speak them!!! But speak at least 3. Ask your senior if they have 3 things in their life that they are grateful for and ask them to speak them aloud as well. Encourage them by agreeing after they are finished speaking with the wonderful things they have in their life and how much they have to be grateful for.

This experience is highly emotional as well as Spiritual in nature and fulfills both dimensions of wellness admirably. When done with your senior it also fulfills the Social Dimension of Wellness.

THREE PEOPLE TO PRAY FOR Base this experience on the religious beliefs and traditions of your senior. Your personal religious beliefs should never be the basis for the experiences that you take your senior through. If your senior is an Agnostic or Atheist, then this experience should be rephrased to: Three People to Hope For. The manner in which this activity is carried out should be consistent with your seniors religious beliefs and traditions. Example: If your senior is Catholic, you may participate with them in saying a Rosary or Hail Mary on someoneâ&#x20AC;&#x2122;s behalf. If you senior is Muslim, they will be saying a prayer to Allah. It is your duty to support your seniorâ&#x20AC;&#x2122;s full expression of their religious beliefs in whatever way they need. Understanding that your own beliefs are not in any way harmed or jeopardized by supporting another with theirs. Ask your senior to tell you of three people they know who are in challenging times. Have them explain and then share in a prayer or a moment of silence to wish that person well, to hope that they are getting all the help they need, and that they will do well and come successfully out of the challenges they are facing. Send them good wishes if your senior has not specific faith tradition.

CENTERED BREATHING; SETTLING Turn off the TV and radio. Remove as much external noise as possible. Be seated. Become still and calm. Plant feet on the floor approximately hip width apart. Place hands on knees, sit up straight and tall. Eyes closed. Take in a deep breath in through your nose, as you do, expand your stomach out as though it is a balloon you are filling with air. Hold the breath for a few seconds and then blow it all out through your mouth, contracting your stomach back up and in, imagining you are pulling your belly button towards your back, and using your abdominal muscles to assist in emptying all the old air out of your lungs. Sit quietly in this empty state for a few seconds and repeat the process. Once you and your senior have gotten the movements of a few of these understood, then using your voice, talk the senior through a guided imagery experience. Tell them to use their mind to imagine that as each breath is pushed out, they are pushing out old stale air along with stress and anger and pain and all the challenges of the day, and as each breath is pulled in, they are pulling in light and peace and health and energy to fill not only their lungs but their whole body from the top of their head to the tips of their toes. Tell them to imagine that the breath is coming and going from a spot on their body about two inches below their belly button. This is the physical center of their body, imagining breathing in and out of this location actually enhances the experience of peace and calm that this breathing exercise creates.

Begin with 3 of these breaths and work your way up to 5. When you have completed these breaths, sit and stay in silence for several minutes (at least 3 full minutes). Once several minutes have passed, instruct your senior to open their eyes very slowly and take a good look around themselves before gently beginning to move again. Take it slow. Enjoy and appreciate the sense of calmness and peace this exercise brings.

SPIRITUAL THINGS TO DO IN 30 MINUTES 10 POINTS OF GRATITUDE An expansion of the 3 Points of Gratitude Experience, now we move into helping our senior experience a deeper sense of gratitude and expanding their ability to express their gratitude. This is best utilized after a few sessions of the simpler 3 Points of Gratitude, for then your senior will already have an understanding of how this experience works. You will need to have a pen and paper for this experience, preferably a journal that can be used for this exercise in Gratitude over and over again. The basic instructions are the same as for the 3 Points: • Stop what you are doing. • Take a deep breath • Bring to mind the things in your life you are grateful for. • There are no right or wrong answers. All answers are correct. This time however, we are going to write them down. If your senior is unable to write for themselves, then you may take dictation and write for them. Make sure to place the date at the top of the page. Number the items and be sure to do at least 10. If you can think of more things than 10, GREAT! But write at least 10. Get as detailed as you wish. Some days, this will be a quick experience, on others depending upon what is going on in your senior’s life, this might be a much longer and involved experience. Oftentimes, when people have suffered trauma or loss, they find either a challenge in expressing gratitude or an expanded feeling of gratitude for the many blessings they do have. As you work with your senior on these experiences of Gratitude, you will come to know when they will need a bit more time than usual, and when it will be a quick experience and you will be able to plan for it accordingly. When utilized in the midst of a difficult day or a challenging day, this exercise can restore peace and calm often rather quickly and redirect challenges with ease.

This experience is highly emotional as well as Spiritual in nature and fulfills both dimensions of wellness admirably. When done with your senior it also fulfills the Social Dimension of Wellness.

ROSARY, PRAYER BOOK, DEVOTIONS Religion is a very personal experience, and for many people a faith tradition or organized religion is a large part of their spiritual experience of the world. Take the time to discuss faith and religion with your senior and find out if there are any practices that they would like your assistance with. Or if they would like a regularly scheduled time to pursue their religious beliefs. This might be reading from a book of devotions, doing the rosary or participating in another standardized form of prayer. Some seniors might need assistance lighting incense or candles, some preparing and making offerings of food or flowers, others preparing special meals. This will all depend upon their religion, and its practices. Ask questions, be open to offering your assistance. Get yourself educated with the help of the library if necessary, and then be sure to set aside this time as often as your senior desires to support your senior’s Spiritual Dimension of Wellness and their Cognitive Health and Brain Fitness.

GIVE TO THOSE IN NEED Items of clothing and cookware/utensils no longer used. Giving to others is a excellent way to satisfy many Dimensions of Wellness, not just Spiritual.

This activity must be reviewed and approved with either your senior’s family or your supervisor before beginning.

All items approved by your senior to be donated should be listed and approved before drop off. An itemized tax deductible donation list should be completed and signed by the receiving location when the items are dropped of and should be given to whomever manages your senior’s finances. Taking things from your senior’s home and not delivering them to the mutually identified donation site is considered theft. Today we are going to take 30 minutes to find donations of goods that can be taken to any of the following locations: Homeless shelters Habitat for Humanity Good Will, Salvation Army, PurpleHeart Veterans, etc.. Church or Food Pantry drives Do some preliminary research for places in your area where items can be donated. Discuss with your senior which location they would prefer. Keep this task to a maximum of 30 minutes, considering only one small area at a time.

Choose one cabinet or drawer at a time. Work with your senior to rearrange and clean this one location only. Empty it completely, wash out the cabinet or drawer. Have your senior review the contents and keep, throwaway or give away as appropriate. Be sure things are put back in a neat and orderly fashion. If you end up with nothing to give, that is fine. You have at least gotten a clean cabinet or drawer!

NOTE: Many seniors have had very challenging relationships with possessions throughout their life.

Some may have been very poor or even homeless. Some have lost much during their years and they have a very intense attachment to their possessions. Others may have developed a habit of hoarding. Hoarding can become a dangerous and unhealthy situation, especially for seniors who have limited mobility and for safety should have good wide clear walking areas in their homes. This activity of giving things away should always be approached very carefully and respectfully. If your senior has a difficult time getting rid of things, be very happy with only one item donated during each session. If your senior has a serious hoarding issue which has become dangerous or a health hazard, let the family or your supervisor know and seek additional professional help. The International OCD Foundation has branches in 75 US Locations and is available to answer questions and refer you to professional service providers for assistance. They can be reached at: http://www.ocfoundation.org/hoarding/ task_forces.aspx â&#x20AC;&#x192;

Giving to those in need not only supports the Spiritual Dimension of Wellness, but the Emotional, Intellectual and Vocational Dimensions as well. If your senior is able to get physically involved in the cleaning process, it supports the Physical Dimension too!

SPIRITUAL THINGS TO DO IN 45 MINUTES SAGE-ING CIRCLE WORK

TWO SESSION EXPERIENCE - This experience will require two full sessions to complete. See Video # ____ - Sage-ing Circle Module 12 – Living with a Grateful Heart or online at www.______________________.com Chair Yoga for relaxation for a 45 minute seated Yoga experience see video # _____ or watch online at www._____________________________.com Tai Chi – seated Yang form For a 45 minute seated Tai Chi experience see video # ____________ or watch online at www.__________________________.com

SPIRITUAL THINGS TO DO IN 60 MINUTES AROMATHERAPY POTPOURRI SACHETS You will need notecards or note paper and envelopes for this experience. This can be done for a holiday, as gifts, or for a birthday, or just because.

Giving to others is the simplest way to provide fulfillment for your Spiritual Dimension of Wellness. After your Aromatherapy Potpourris are complete, encourage your senior to choose individuals that they would like to send them to.

Choose the person and write them a short note. Assist with the writing via dictation if your senior is no longer able to write. Enclose the sachet in the notecard, inside the envelope, address, stamp and mail. While this experience fulfills the Spiritual, Emotional, Intellectual and Vocational Dimensions of Wellness, it is also a very good activity to expand your seniorâ&#x20AC;&#x2122;s social circle and encourage incoming contact from the folks they sent the sachets and notecards to. Receiving either phone calls or cards is something that inspires a good feeling of being valued and important to others and continues to fulfill the Emotional Dimension of Wellness long after the project is complete.

SAGE-ING CIRCLE WORK

TWO SESSION EXPERIENCE - This experience will require two full sessions to complete. See Video # ____ - Sage-ing Circle Module 5 â&#x20AC;&#x201C; Forgiveness or online at www.______________________.com

THE SHARING OF AN UNUSUAL MEAL A Spritual Experience can often be created through the addition of silence to a regular habit, such as eating dinner. Prepare an evening meal for you and your senior. Turn off the radio and/or TV. Set the table and be seated. Conduct the entire meal in complete silence. Say Grace by joining hands and being in silence. To get your tablemates attention for the passing and sharing of food, you will

need to touch their hand, and point to what you would like. Or touch their hand and offer them something, paying close attention to their facial and body language in order to understand their response. Place all of your attention on the food you are tasting, your tablemate, the sounds of the meal and the silence that exists all around those experience. This is to be a meal of the senses. When you have finished your meal, be sure to leave ample time to discuss how it felt to eat completely in silence. Did you both enjoy it? or not? Did you find it peaceful? Or not? Would you be willing to do this again on a regular basis? â&#x20AC;&#x192;

This experience is a Neurobic exercise, not only fulfilling the Spiritual Dimension of Wellness, but a challenging Brain Fitness and Cognitive Health Exercise that works to exercise your brain and create new neuro pathways and a more flexible brain, helping us maintain our Brain Health and Mental Acuity.

SPIRITUAL THINGS TO DO IN ONE WHOLE DAY SPEND A DAY IN SILENT CONTEMPLATION Many people have found that spending a day (3-8hours) focused fully on being silent, and considering things much larger and more complex than themselves has a profound effect on their frame of mind, peace and calm, stress level and their ability to manage their emotions. Two options will be offered here to accomplish the same goal 1. If your senior has a relationship with a local house of worship in their faith tradition, research whether or not they will be having a day of prayer, a retreat day or any other sort of event of this type. Most often these days will be free of charge or very inexpensive. Plan for this event just as you would for any day long outing. Bring your Adventure Kit and be prepared to participate alongside your senior for the entire event. 2. If your senior does NOT have a relationship with a house of worship in their faith tradition, or if they are spiritual and not religious, the following will also accomplish the same experience, but may be conducted in the home. Equipment you will need for an at-home day of Silence: A variety of quiet contemplative music and a CD player or MP3 player to play it on. A Journal and pen or pencil. Inspirational reading materials (see your librarian) including poetry, motivational verses, scriptural verses and stories of personal triumphs over challenges. Notecards and envelopes. Aromatherapy. Materials for Creative Expression – Example: drawing paper, pens, pencils, crayons, markers and/or painting materials, paper, brushes, paints, water container, paper towels, etc. Beverage and Snacks. Make these simple, healthy and unusual. Example: Herbal Chamomile tea. English tea biscuits. Slices of apple.. If you are having your day at home, prepare the space, drape the tables with decorative clothes to give an unusual look to the standard room. Drape the TV as well so that it “disappears” for this day. Light candles or incense if your senior likes these things, or just the Aromatherapy fragrance. Identify an intention of the day through the use of a word around which all activities will be centered. Good words to use are: Peace, Joy, Love, Health, Gratitude, Compassion, Empowerment, etc… please feel free to come up with words that feel appropriate to you and your senior for this experience.

You will be participating in this day long experience with your senior. Do not do work or do regular activities during this time. Turn off your phone and all other forms of technology. Utilize the same materials your senior is using to provide yourself with an opportunity to experience a different sort of reality. Focus your actions and behaviors around the same intention word that your senior is using. Be sure at the end of the day to take a few minutes to reconnect with this world of sound and fast paced connectedness. Remove the coverings, turn off the aromatherapy, get yourselves some regular type snacks and take a bit of time to discuss your experience and talk about what you each may have learned or understood during your time of focus. This experience has the potential to be not only profound on a personal level for each of you, but also profound in the effect it may have on your connection to each other. Much like going through any kind of challenge with another person, days spent in silence tend to facilitate a feeling of camaraderie and connection. This feeling will only be facilitated if you participate as fully in the day’s experience as your senior does. Choosing to “opt out” to stay connected to technology and such, can actually have the opposite effect and instead of creating a bond can create a wedge in the relationship instead. So, be very conscious when participating in this experience with your senior.

DEFINITIONS

DEFINITIONS: YOGA: is the physical, mental, and spiritual practices or disciplines which originated in ancient India with a view to attain a state of permanent peace. Yoga developed in and around the sixth and fifth centuries BCE.[5] In Hinduism, yoga was adopted as one of the six schools of Hindu philosophy.

By the turn of the first millennium, hatha yoga emerged, along with its many modern variations, is the style that many people associate with the word yoga today. Gurus from India later introduced yoga to the west. In the 1980s, yoga became popular as a system of physical exercise across the Western world. This form of yoga is often called Hatha yoga. Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma, and heart disease. In a national survey, long-term yoga practitioners in the United States reported musculo–skeletal and mental health improvements.

TAI CHI: T’ai chi ch’uan or Taijiquan, often shortened to t’ai chi, in English

usage, is an internal Chinese martial art practised for both its defence training and its health benefits. It is also typically practised for a variety of other personal reasons: its hard and soft martial art technique, demonstration competitions, and longevity. As a result, a multitude of training forms exist, both traditional and modern, which correspond to those aims. Some of t’ai chi ch’uan’s training forms are especially known for being practised with what most people would categorise as slow movement. Today, t’ai chi ch’uan has spread worldwide. Most modern styles of t’ai chi ch’uan trace their development to at least one of the five traditional schools: Chen, Yang, Wu (Hao), Wu, and Sun. Medical research has found evidence that t’ai chi is helpful for improving balance and for general psychological health, but not that it helps with some of more serious health conditions with which it has been associated.[2]

TAI CHI: A gentle way to fight stress

Tai chi helps reduce stress and anxiety. And it also helps increase flexibility and balance. By Mayo Clinic Staff Tai chi involves a series of movements performed in a slow, focused manner. If you’re looking for a way to reduce stress, consider tai chi (TIE-CHEE). Originally developed for self-defense, tai chi has evolved into a graceful form

of exercise that’s now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements.

WHAT IS TAI CHI? Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion. Tai chi has many different styles. Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi. Who can do tai chi Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because tai chi is low impact, it may be especially suitable if you’re an older adult who otherwise may not exercise. You may also find tai chi appealing because it’s inexpensive, requires no special equipment and can be done indoors or out, either alone or in a group. Although tai chi is generally safe, women who are pregnant or people with joint problems, back pain, fractures, severe osteoporosis or a hernia should consult their health care provider before trying tai chi. Modification or avoidance of certain postures may be recommended.

QI GONG: Qigong, chi kung, or chi gung literally means “Life Energy

Cultivation”) is a practice of aligning breath, movement, and awareness for exercise, healing, and meditation. With roots in Chinese medicine, martial arts, and philosophy, qigong is traditionally viewed as a practice to cultivate and balance qi (chi) or what has been translated as “intrinsic life energy”. It is generally accepted that Qigong exercises have three components: a posture (whether moving or stationary), breathing techniques, and mental focus on guiding qi through the body. The prerequisite is a calm, relaxed state of mind. Qigong is now practiced throughout China and worldwide, and is considered by some to be exercise, and by others to be a type of alternative medicine or

meditative practice.[4] From a philosophical perspective qigong is believed to help develop human potential, allow access to higher realms of awareness, and awaken one’s “true nature”. Possible health benefits of qigong have been studied in various medical conditions.

DEEP CLEANSING BREATHS: Most people do not breath correctly and

use only a small portion of their lungs to breath. This can lead to compromised lung health and strength and susceptibility to more serious lung complications during respiratory illnesses. Diaphragmatic breathing utilizes the full breath capacity of the lungs, while strengthening the diaphragm. Correct full lung breathing should not cause a person’s shoulders to rise and fall. Shoulder movement during breathing is an indication of shallow breathing utilizing only the upper portion of the lungs. These deep breaths will easily retrain breathing to a more full and healthy form. Breathing properly improves oxygen levels in the blood and brain, can relieve stress and headaches, and provides a sense of calm and peace. In personal experience, a senior who practiced deep cleansing breath breathing daily for 1 year changed their oxygen usage from 24/7 to only needed for trips out of the community. Instructions for deep cleansing breaths. Be seated. Become still and calm. Plant feet on the floor approximately hip width apart. Place hands on knees, sit up straight and tall. Eyes closed. Take in a deep breath in through your nose, as you do, expand your stomach out as though it is a balloon you are filling with air. Hold the breath for a few seconds and then blow it all out through your mouth, contracting your stomach back up and in, imagining you are pulling your belly button towards your back, and using your abdominal muscles to assist in emptying all the old air out of your lungs. Sit quietly in this empty state for a few seconds and repeat the process. Once you and your senior have gotten the movements of a few of these understood, then using your voice, talk the senior through a guided imagery experience. Tell them to use their mind to imagine that as each breath is pushed out, they are pushing out old stale air along with stress and anger and pain and all the challenges of the day, and as each breath is pulled in, they are pulling in light and peace and health and energy to fill not only their lungs but their whole body from the top of their head to the tips of their toes. Begin with 3 of these breaths and work your way up to 5. These breaths, with minor changes to the accompanying visualizations can be used to energize yourselves in the morning, or to facilitate relaxation at night. Morning: Breath out all sleepiness and breath in energy and vigor and exuberance for the day

Night time: Breath out all stress and any negative emotions or experiences of the day, and breath in calm, relaxation and a sense of peace and rest.

RELIGION vs. SPIRITUALITY How to best serve your senior. Definitions: Religion: the belief in a god or in a group of gods; an organized system of beliefs, ceremonies, and rules used to worship a god or a group of gods; an interest, a belief, or an activity that is very important to a person or group Spiritual: of, relating to, consisting of, or affecting the spirit <spiritual needs>; of or relating to sacred matters <spiritual songs>; ecclesiastical rather than lay or temporal <spiritual authority> <lords spiritual>; concerned with religious values; related or joined in spirit <our spiritual home> <his spiritualheir> Religion and Spirituality are NOT the same thing. However they are both extremely important to the cultivation of a healthy happy and whole individual. When aspects relating to Brain Health are considered, there are 5 main contributing factors. The first in importance on the list is physical activity, the second is nutrition, the third is spirituality. Having a sense of our connection to something larger is a necessary part of Whole Life Wellness. As a caregiver you will have two duties, to assist your senior in the exercise of their religious beliefs and to support their Spiritual health. Spiritual Health and the Spiritual Dimension of Wellness is supported by providing your senior with experiences which cultivate gratitude, peace, calm, wholeness and a sense of connection to the natural world or something greater than themselves. These activities need have little to do with an organized religion. Supporting your senior in the exercise of their religious beliefs will mean making time for their daily, weekly or annual celebrations/expressions of their faith and doing whatever it takes to see that they have the transportation and materials to do so. What if you and your senior are not of the same faith? This is a challenge you will need to overcome. Much like the Chaplains in the military, you will need to be able to wholeheartedly support the faith of each of the seniors you work with, no matter what their beliefs might be, and no matter how far they may different from yours. If you donâ&#x20AC;&#x2122;t know what their faith requires, it is time to become educated! So,

off we head again to your local library! The library has a wonderful collection of young adult books that teach the basic tenets and practices of all the faiths and your librarian will be happy to help you find additional resources as needed. Also, seeking out assistance from local houses of worship of your senior’s faith is a good resource. Churches, Mosques, Synagogues, Kingdom Halls, Groves, and Temples will be happy to assist you in supporting the faith of your senior.

SAGE-ING

What is Sage-ing®? Sage-ing is a wisdom and contribution based approach to life that focuses on the importance of the journey of our lives and the stories, experiences and lessons that we accumulate throughout this journey. The philosophy of Sageing is modeled after the Native American traditions that value respect and experience and teach members of a community how to cultivate their wisdom and transform it into a legacy for future generations. Sage-ing Circles are enjoyable and powerful conversations about life. Members of Sage-ing Circles meet regularly and discuss personal, family, community and global issues with wisdom, maturity and compassion. The process of listening, reflecting and sharing life circumstances enhance the experience and the perspective for each member. Sage-ing Circles are places where many find: • pathways to cultivating wisdom • a means for discovering life’s purposes • improved relationship skills • meaningful connection and contribution • and a way to give back. THE SENSE OF SMELL: The sense of smell (or olfaction) is our most primitive sense and is located in the same part of our brain that effects emotions, memory, and creativity. Our sense of smell allows us to identify food, mates, and danger, as well as sensual pleasures like perfume and flowers/nature. Sudden scents, like smelling salts, will jolt the mind. About 80% of what we taste is actually due to our sense of smell. Without the sense of smell, we would only be able to recognize five tastes: sweet, salty, sour, bitter, and savory. A food’s flavor can be altered by simply changing its smell, while keeping its taste the same. In fact, our sense of smell becomes stronger when we are hungry.

Humans are able to distinguish over 10,000 different odor molecules. When inhaled, these odor molecules travel into the nose and interact with odor eceptors. The odor receptors then transmit the information to the olfactory bulb, which is located in the brain’s limbic system. The limbic system also controls memory and emotions, and is connected to the pituitary gland and hypothalamus area that controls the release of hormones that affect our appetite, nervous system, body temperature, stress levels, and concentration. Since the olfactory system is located in the brain, the sense of smell is closely tied to memory, mood, stress, and concentration. For example, at Memorial Sloan-Kettering Cancer Center in New York, doctors use fragrance to reduce anxiety during medical testing. Doctors from Duke University Medical Center are treating women in menopause with fragrances to alleviate depression and mood swings. This use of scent to affect mood or behavior is called aromatherapy. Anosmia is the loss of one’s sense of smell. The inability to smell can lead to loss of appetite, libido, and depression linked to smell memories. Anosmia is sometimes an early symptom of Alzheimer’s and Parkinson’s Disease as Alzheimer’s and Parkinson’s are degenerations of systems associated with the Limbic System. So, anytime we take the time to engage our sense of smell, we are engaging our brain, expanding its pathways, and therefore making it healthier. SWIMMING Health Benefits of Water-based Exercise Water-based Exercise and Chronic Illness - Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis. Water-based Exercise and Mental Health -Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood. Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health. Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections 14.

Water-based Exercise and Older Adults - Water-based exercise can benefit older adults by improving the quality of life and decreasing disability. It also improves or maintains the bone health of post-menopausal women. A Good Choice - Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors. SUNLIGHT Exposing skin to sunlight may help to reduce blood pressure, cut the risk of heart attack and stroke - and even prolong life, a study suggests. Researchers have shown that when our skin is exposed to the sun’s rays, a compound is released in our blood vessels that helps lower blood pressure. The findings suggest that exposure to sunlight improves health overall, because the benefits of reducing blood pressure far outweigh the risk of developing skin cancer. The study has been carried out by the University of Edinburgh. Heart disease and stroke linked to high blood pressure are estimated to lead to around 80 times more deaths than those from skin cancer, in the UK. Production of this pressure-reducing compound - called nitric oxide - is separate from the body’s manufacture of vitamin D, which rises after exposure to sunshine. Until now it had been thought to solely explain the sun’s benefit to human health, the scientists add. The landmark proof-of-principle study will be presented on Friday in Edinburgh at the world’s largest gathering of skin experts. Researchers studied the blood pressure of 24 volunteers who sat beneath tanning lamps for two sessions of 20 minutes each. In one session, the volunteers were exposed to both the UV rays and the heat of the lamps. In the other, the UV rays were blocked so that only the heat of the lamps affected the skin. The results showed that blood pressure dropped significantly for one hour following exposure to UV rays, but not after the heat-only sessions. Scientists say that this shows that it is the sun’s UV rays that lead to health benefits. The volunteers’ vitamin D levels remained unaffected in both sessions. Dr Richard Weller, Senior Lecturer in Dermatology at the University of Edinburgh, said: “We suspect that the benefits to heart health of sunlight will outweigh the risk of skin cancer. The work we have done provides a mechanism that might account for this, and also explains why dietary vitamin D supplements alone will not be able to compensate for lack of sunlight. “We now plan to look at the relative risks of heart disease and skin cancer in

people who have received different amounts of sun exposure. If this confirms that sunlight reduces the death rate from all causes, we will need to reconsider our advice on sun exposure.â&#x20AC;? The Endâ&#x20AC;Ś or maybe just the Beginning