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There’s More To It Than Meets the Air: BREATHING

We breathe in, we breathe out, usually without even thinking about it. Most of us probably take it for granted and overlook all the benefits mindful, conscious breathing can bring to our daily lives. 

Did you know??

  • Breathing is the only bodily function you can perform consciously as well as unconsciously.
  • The average person takes about 8.5 million breaths per year.
  • Breathing slowly with longer breaths can reduce food cravings.
  • The world record for breath holding is over 24 minutes!!
  • Emotions are regulated by how you breathe.
  • Everyone can improve how they breathe.

Considering the monumental number of breaths we take, ensuring they are as effective as possible is important to everything we do. Outside of supplying oxygen, effective breathing provides better food digestion, increased immune response, reduced stress and blood pressure, better sleep and mental clarity, pain relief, increased energy, and improved balance, just to name a few! 

To determine if you are a “good” breather or a “poor” breather, try this:

  • Put your right hand on your chest and your left hand on your stomach. Take a deep breath as you count to three. When you do this, which hand do you feel moving the most?
  • If it’s your right hand (the one on your chest), you’re breathing from your chest. If it’s your left hand (the one on your stomach), you are breathing from your abdomen. You want to do the latter— breathe from your abdomen. 

No matter what your activity level, even if you are relaxing in the chair watching your favorite program, take a few minutes 3-4 times a day to be conscious of your breathing and try this exercise:

  1. Sit or stand comfortably with your back straight.
  2. Open the palm of one hand as wide as you can.
  3. Now with the pointer finger of the opposite hand, slowly trace your fingers while breathing.
  4. Breath in and trace up one side of your thumb, 1, 2, 3. Breathe out and trace down the other side of your thumb, 1, 2, 3.
  5. Repeat for all five fingers.

If you would like to learn more about how to utilize this and other effective breathing techniques, feel free to reach out to Eric Walker, Director of Rehabilitation at 901-366-1819. 

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Get the Facts About Exercising Myths

“It is what it is.” That’s what my brother always says when a problem arises. It’s his excuse to avoid facing a difficult situation. Too often we just accept our conditions without looking at options that could actually benefit us. Avoiding exercise is an example. Here is a list of some of the most common myths about exercise and aging:

Myth 1: There’s no point to exercising. I’m going to get old anyway. 

Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity. 

Myth 2: Older people shouldn’t exercise. They should save their strength and rest. 

Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses. 

Myth 3: Exercise puts me at risk of falling down. 

Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. 

Myth 4: It’s too late. I’m already too old to start exercising. 

Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities. 

Myth 5: I’m disabled. I can’t exercise sitting down. 

Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health. 

Fact: Check with your medical provider before beginning a new exercise program if you have been inactive. 

At Kirby Pines we have many exercise options with a variety of exercise classes from the sit/stand class to water aerobics to Yoga Stretch. Check our schedule and see what works for you. The Oasis has free weights and 10 different machines to build strength and endurance. 

The Serenity Prayer [God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference] reminds me at times we really don’t have to accept, “It is, what it is.” Just maybe “what it is” isn’t what it could be. 

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Now Pay Attention

Reflections by Maxie Dunnam

A person’s actions show you what their words won’t. 

As a child, a term I heard often from a teacher or my Momma was, “Now pay attention.” That’s a term we need to hear and pay attention to throughout life. 

OK? Now pay attention to these words from the French spiritual writer, Simone Weil. “Those who are happy have no need for anything in the world but people capable of giving them their attention. The capacity to give one’s attention to a sufferer is a very rare and difficult thing; it is almost a miracle; it is a miracle.” 

Time and attention go together. But the truth is we can give people our time without giving them our attention. In his gospel, Mark tells a story which instructs us here. 

A man with leprosy came to Him and begged Him on his knees, “If You are willing, You can make me clean.” 

Jesus was indignant. He reached out His hand and touched the man. “I am willing,” He said. “Be clean!” 42 Immediately the leprosy left him and he was cleansed. (Mark l:40-42) 

No wonder Mark put this in the first part of his gospel! The leper said to Jesus, “If you are willing, you can make me clean” Packed into one beautiful sentence is almost everything Jesus was, and what he was about. “Jesus was filled with pity for him, and stretched out His hand and placed it on the leper, saying, ‘Of course I want to – be clean!’” (Mark 1:41, Phillips) That tells it all. 

Jesus listened to the leper. Is there anything that enhances our feelings of worth more than being listened to? When you listen to me, you say to me, “I value you. You are important. I will hear what you have to say.” 

Jesus looked at him. He gave the leper His attention. 

Jesus not only listened and looked; He touched the leper. To be generous with our attention, we cannot remain aloof; we must deliberately reach out, touch, and become involved. 

When I give attention by looking, listening, and touching; the Spirit comes alive in relationship. When I listen and look with mind and heart, revelation comes; the gap between the other person and myself is bridged. A sensitivity comes that is not my own. I feel the pain, frustration, and anguish of the other. Beyond myself and my own resources, I become an instrument of miracle-working love. Healing, comfort, reconciliation, strength, and guidance come to others when we generously give them our attention by looking, listening, and touching. 

Pay attention to people that care.
Who are always there.
Who want better for you.
They’re your people.

-Maxie Dunnam  

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Congratulations to Our Employee of the Month: Cornelius Chambers

Cornelius Chambers

Environmental Services

Describe your family: Happy Family.

Describe yourself in five words: Happy.

What do you do for fun: I like to go bowling.

Do you have any hobbies or interests: I enjoy cooking.

What is your favorite thing about your job: Helping take care of residents.

What is your favorite food: Chicken.

What is something you are proud of: God blessing me with health and strength. 

What would you like people to know about you: I want God to keep blessing me each and every day.

Cornelius has dedicated 25 of service years to the residents, staff and guests of Kirby Pines. She can always be counted on to show up get the job done. Cornelius is kind to the residents and her coworkers. Congratulations Cornelius on a job well done. 

– Jada Mullins, Director of Environmental Services

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The Kirby Pines Billiards Group

Billiards Team
Jim Stanley, Jim Gordon, Richard Cheek, Roy Thurmond and Peter Jones

Billiards is a favorite pastime for people of all ages. The game is played casually and socially, and can be enjoyed by people who are just learning and those who have played their whole lives.

At Kirby Pines, we have a group of men who play every day from 1:00 pm to 3:00 pm in the Billiard Room. As a matter of fact, the guys will be celebrating their 10,000th game in early September. To celebrate, we will be hosting a Billiards Tournament, details to come. 

Why is Billiards a great pastime?

A lot of people love playing billiards, as it is a great way to improve your own skill, or simply pass the time with friends. However, there’s more to playing billiards than you might think, and we don’t just mean technique.

Playing billiards actually has some health benefits. While you may not have thought about that aspect of the game before, you could be doing your body and mind a favor the next time you pick up a cue.

There is a lot of walking involved in a game of pool. A two-hour session of billiards can include about 100 trips around the table, which adds up to almost three-quarters of a mile. That exercise is great, and often goes unnoticed by the person gaining the benefits!

Concentration is required to play the game, from determining shot angles to focusing on the ball. This type of mental stimulation is beneficial for people who have memory problems.

Participation contributes to flexibility. The bending and stretching required during play requires a moderate amount of flexibility. More difficult shots may require the player to balance, and continued play can promote stability and help prevent falls.

The benefits of the social aspect of billiards cannot be minimized. Numerous studies point to the positive effects relationships and social interaction provide for seniors.

Billiards is a game many have played for years – often since childhood. Therefore, it taps into positive memories and creates moments of joy during every game. So chalk up your cue and come join in the fun!

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The Effectiveness of Multidimensional Programs – Brain Power

Food for thought: when is the last time you did something that truly challenged your brain? Perhaps the Sunday crossword puzzle, a game of chess, or learned a new skill, like how to speak a new language? In today’s world, it’s easy to get wrapped up in the minutiae of everyday life, sucked into the world of television and social media, and forget about the things that are mentally, physically, and emotionally stimulating. 

Did you know that some of our body systems start to age as early as 30 years old? As part of the normal aging process, we tend to experience slower processing speed, increased difficulty with multi-tasking, occasional forgetfulness, and decreased memory of things that are newly learned. While some cognitive decline is normal, severe decline is not. Just like exercise and strength training can help stave off decline in muscle mass, there are things you can do to maintain a healthy brain and ward off cognitive decline. Your brain is like any other muscle, and it must be challenged regularly. A recent study through The Mather Institute showed that having a multi-faceted approach to cognitive training can have more of a positive impact than just the cognitive training itself. Participating in events that are cognitively stimulating has many benefits, but it’s even more effective when it’s partnered with stress management (emotional wellness), good sleep habits (Physical wellness), social engagement (social wellness), and brain health education (cognitive wellness). 

Kirby Pines has many activities and events that can be cognitively stimulating, such as Game Play, Poetry Group, Bridge, Line Dancing and Book Baggers to name a few. In addition to these activities, consider adding elements of emotional, physical, social, and cognitive wellness, to truly provide the best “nutrient-rich soil” for a healthy mind to grow and thrive. 

Here are some ways incorporate some of the other elements of wellness into your brain health approach: 

Stress Management: Being able to manage stress in healthy ways helps to create balance in life. Learning skills to manage one’s stress can be found through peer counseling, participating in relaxing activities, such as Water Aerobics or Worship Service, or connecting with nature. 

Healthy Sleep Habits: Remember the article a few months back about successful sleep? Sleep is restorative, and lack of sleep interferes with memory and learning. Your brain moves slower without sleep, and therefore you’re more forgetful and your attention declines. 

Social Engagement: Being involved with others is strongly linked to better brain function, so stay connected! Participate in a group event, like Group Exercise, a Travelers outing, or any other social event offered by Kirby Pines, or just connect with a friend for lunch. Whatever you choose, staying socially engaged is good for your mental and emotional health. 

Brain Health Education: Knowing ABOUT brain health is an important part OF brain health! Learning about the best foods to eat, the best things to do to stay cognitively intact, and what to look for in terms of decline are all important. There are many wonderful resources out there, like The National Institute on Aging, The Center for Disease Control, and even the Functional Pathways Therapy Team! 

For more information on how Functional Pathway’s Therapy Team can help you with your cognitive goals, please contact us! Remember: When all dimensions of our life are balanced, we thrive!

Brittany Austin, National Director of Health and Wellness, Functional Pathways

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Don’t Let Summer Heat Get You Down… IT’S TIME TO ENERGIZE

Are you tired of feeling tired? Does your fatigue rule your daily activities? Do you want to be more active? Years ago the philosophy of growing old was to retire, rest, and take it easy. Today’s way of life for retired folks is stay busy, enjoy your hobbies, and keep moving. Most Kirby Pines residents’ appointment books stay booked up. I would much rather hear someone say, “Sorry I won’t make exercise class today: I have too much to do.” Rather than I’m too tired to do anything.” Here are some great tips to boost your energy level and restore that happy, vibrant feeling. 

When we try to relieve stress, we often turn to “comfort” foods and a plan to get away from it all. Some of our choices which actually steal away our energy are: 

  1. Television often over stimulates our minds like choosing a channel, raises our stress and emotion levels and watching hours at a time makes us feel sluggish and stiff. 
  2. Highly caffeinated beverages may give us a sudden burst of energy, but that soon wears away leaving us in a down mood and it may interfere with a good night’s sleep which causes even more fatigue. 
  3. Fatty and fried foods and sugary snacks also give us that quick energy but can cause a sudden drop in blood sugar bringing on that sinking feeling. 

Try some of these helpful ideas the next time you feel a little drained. 

  1. Check your posture. Slumping makes your muscles work harder than sitting up right. 
  2. Make time for quiet time. Prayer and meditation relaxes your body, slows breathing, lowers blood pressure, and relieves worry. 
  3. Drink a glass of cold water. Dehydration is a major cause of fatigue. Try to get in 8 glasses daily. Water also improves digestion, helps control obesity, and helps kidney function. 
  4. Be positive with yourself. Speak to yourself with encouragement, not criticism. “It’s a new day!” “ Take ‘quit’ out of your vocabulary”. 
  5. Wear red. A brightly colored scarf or shirt can improve your mood and alertness. 
  6. Listen to good music. Irish folk music with fiddles and accordions invigorates me. 
  7. Laugh out Loud (LOL). A good chuckle, giggle, or side-busting guffaw reduces stress, lowers blood pressure, and raises endorphins, our body’s natural painkiller. Read the comics,watch an Andy Griffith rerun, or connect with someone who shares your sense of humor. 
  8. Get enough sleep. 
  9. Pop a peppermint in your mouth. The scent of peppermint can decrease fatigue by up to 25 percent. 
  10. Exercise and Stretch every day, several times each day.

Step away from the TV and fatty, sugary foods and step up your energy level with some of the many opportunities Kirby Pines has to offer. Join a card group or play bingo. Sign up for a Bible study. Join some of the exercise classes which are available Monday through Friday to help with stretching, cardio, exercise and strengthening. And remember, the Oasis exercise room never closes. 

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Grandma, Do Wrinkles Hurt?

Reflections by Maxie Dunnam

A friend told me this story recently. A seven-year-old girl was sitting on her grandmother’s lap. As the little girl moved her hand casually over the older woman’s face, Grandma said, “Honey, those are my wrinkles. They mean that I’m getting older.” The little girl thought for a moment and then asked, “Grandma, do wrinkles hurt?” 

That’s a loaded question! It involves more than just wrinkles. It deals with the whole business of aging. Age is an issue at all times of our life. In fact, age is an issue of life because our aging determines in large part the pattern of our lives. 

It’s difficult to think of aging without reflecting on retirement. I believe in retirement, but I’m afraid our culture has equated retirement with “ceasing to work”… and ceasing to work has become inactivity or endless days of golfing, fishing, or some other recreation. 

Back to wrinkles; do they hurt? NO! In fact, our wrinkles could mean far more than added years. They could mean 

Wisdom, if we decided to continue growing and sharing; 

Joy, if we used some of our time relating to, and serving others; 

Continued growth, if we did not retire our minds, and involved ourselves in the issues that are impacting our community; 

Spiritual growth, if we banded together with a few others in mutual accountability, if we practiced prayer and regularly shared in public worship. 

We live in a culture which glorifies youth. Notice the people in the TV commercials. We “older folks” need to show America a good image of aging by personifying an exciting sign of wrinkles. The Bible says that “Gray hair is a crown of splendor. (Proverbs 20:29). Many of the biblical heroes were up in age before they did great things. 

Our wrinkles need not hurt. Let’s make them a badge of honor. 

-Maxie Dunnam  

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Congratulations to Our Employee of the Month: Nasheka Ross

Nasheka Ross

Rehab Unit Manager – RN

Describe your family: I have a younger brother ad sister. We all enjoy eating and hanging out.

Describe yourself in five words: Humble, patient, kind, open-minded and dependable.

What do you do for fun: I enjoy acting silly with my family, especially my son.

Do you have a pet: A 10 year old Yorkie named Cody and a 1 year old Pitbull named KoKo.

Do you have any hobbies or interests: I can’t sing, but love it. Give me a microphone and it’s on!

What is your favorite thing about your job: I really enjoy helping people and learning new things.

What is your favorite food: Any red pasta & gummy candy.  Favorite song: Love All Over Me by Monica. But many more, too. 

What is something you are proud of: I am a proud mother of a four year old son. 

What would you like people to know about you: I love to laugh, laugh, laugh. I love funny movies and stand-up comedy shows.

As a nurse on the Rehab Unit, Nasheka definitely makes a difference in the resident’s care. Her pleasing personality warmly welcomes residents and their families, comforting them during their stay. Her kindness along with expertise as an efficient and effective clinician makes her a joy to work with. The key to Nasheka’s success as a Unit Manager and a great team player is her ability to deliver stellar results, often times under pressure—with a smile. Congratulations from all of us!

– Rhonda Nelson, Director of Nursing

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Tips to Become Computer Savvy

1. Conquer Your Fear. Fear holds us back from living our best lives. While exploring a new thing can be intimidating and scary, you know that you will get better with time. You have not come this far in your life by being timid, but by being brave.

Look back at all those things that you were once afraid of that now enjoy, maybe it was making a speech or dancing and see how you conquered that! This too will be fun.

2. Have A Positive, Open Attitude. It is true that your attitude determines your altitude. Have an open attitude towards learning about computers and the Internet.

3. Reach Out. Do not be afraid to reach out and ask for help when you make the choice to learn about technology. Most people are really good at this and will be more than willing to help. This could also be a great time to spend time and bond with your child or grandchild. 

4. Google. In some cases, you may not have someone physically there to assist you, not to worry Google is your friend. Once you are connected to the Internet, you can use Google to find out anything you need to know.

If you search ‘how to use Microsoft word,’ Google will provide you with countless detailed results to pick from. Follow the instructions that are simplest to you.

5. Basic Settings Should Suit Your Needs. Making simpler alterations to suit your needs such as larger text size and louder sounds will improve your experience.

6. Write Down Your Passwords. As you get older you may experience some level of forgetfulness which is quite normal. It is therefore advisable to have a backup plan. Write down your new passwords in your journal so that in the event you log out and forget, you can always get them in hard copy.

7. Battery. Only charge your computer, tablet, or phone when the battery is running low on charge. Charging your device all day can reduce the battery life.

8. Personal Information. If you are making an online transaction or storing bank details, it is important to speak to your bank and understand the precautions you need to take. However, your information is safe in such situation.

9. Search History. If you share your tablet or computer with someone say a spouse or your grandchildren who want to play games but you want to keep your activities private, always delete your search history when you are done.

10. Most Things are Free. While in the real world most things are not free, on the Internet they are. According to a BBC article, an application for counting your calories or playing your favorite puzzle will not cost you a thing. However, be sure to check first.

11. Read Reviews Before Buying Items Online. If you want to buy a particular product or use a certain service say booking a hotel online, online reviews are very helpful. Most companies will not be honest about their shortcomings on their website, but a reviewer will be.

12. Virus/Malware Scanning. Invest in a good antivirus; this is a great way to keep your information protected. The good news is that most computers nowadays come with an inbuilt virus and malware and the scanner is quite user-friendly.