The Oasis

Getting over the hurdles together

Staying fit is vital for people of all ages especially seniors. Exercise increases flexibility, reduces pain and joint stiffness, improves balance and mobility along with strengthening, and weight control and lifts your spirit. To help you overcome some common excuses for skipping exercise, here are some helpful ideas from the Arthritis Foundation. Always check with your physician before starting a new exercise regimen.

Excuse #1: “I have no time to work out.” One thing about Kirby Pines is that there is always something to do here which can usurp time for exercise, Health experts recommend 5 times per week for a minimum of 30 minutes; that’s only 150 minutes weekly. Exercise classes are offered 5 days a week with lots of variety and the Oasis is open 24/7 for equipment workouts. Walk a few extra halls around Kirby Pines for a quick stroll at lunchtime, it all adds up.”

Excuse #2: “I’m in too much pain.” When you’re hurting already, it’s difficult to find the motivation to move. But mild activity can help to ease the ache. Before you try to exercise, listen to your body. Low impact exercise like water walking can take the pressure off your joints. If you use pain medication, choose a time to exercise when your meds are working at their best. Remember to always warm up to prepare the muscles. “You may literally want to use a heating pad to loosen up your muscles and ease the stiffness then follow that with 10 minutes of basic stretching.”

Excuse #3: “Working out is boring.” The key to sticking with an exercise program is finding something that you enjoy. Ask a friend or spouse to join you making exercise a social event. Another person will keep you accountable and less likely to skip. If your pals aren’t interested, check out the group exercise classes offered here at Kirby Pines. Put some variety in your program.

Excuse #4: “I don’t need to lose weight.” Exercise is more than simply losing weight. In addition to fending off disease — including cancer, diabetes, dementia and osteoporosis, but it can also improve your life on a day-to-day basis. Working out makes you happier, less stressed and more productive, And regular movement helps ease daily tasks by strengthening muscles and ligaments around the joint.

Excuse #5: “I’m too self-conscious.” Feeling embarrassed or intimidated is common barrier to exercise. Begin a walking program with your doctor’s approval. Sit and observe before joining the class helps build confidence. Ask the instructor about the class. For water aerobics, putting on your bathing suit is the most challenging part of the class. Whatever you decide, just get started.

Excuse #6: “It’s been so long since I’ve exercised –I don’t know where to begin!” Start simple and easy. You can walk any time and it requires no special equipment. In the beginning, limit your exercise to 15 minutes and gradually add 5 minutes to your workout. Make an appointment with Mary in the Oasis and get a refresher course on using the Nustep or Stationary Bike. Try one of the exercise classes. Yoga stretch and Tai Chi are good for starters.

Excuse #7: “I’ll start tomorrow.” Make an appointment to exercise. Mark it on the calendar: date and time. Seeing your accomplishments in writing inspires more accomplishments. Make a date to walk or go to class with a friend, so you won’t back out. Spend time with people who are already exercising regularly. Set attainable goals like walking so many steps each day or exercising a certain amount each week. Reward yourself when you meet your goal with something healthy like new walking shoes or a pedicure and you will be more inspired to keep moving and develop a healthier lifestyle.

“It’s not the finish line that matters; It’s having the courage to start.”

Lift up a glass of ice cold lemonade and drink to a healthier summer. Hydration for seniors is so important, especially as the temperature rises.

As you age, your body’s fluid reserve becomes smaller, your ability to conserve water is reduced and your thirst sense becomes less acute. These problems can be compounded by chronic illnesses such as diabetes and dementia, and by the use of certain medications.

That normal level of hydration varies widely from person to person. Contrary to the mantra that everyone should drink eight glasses of water every day, Dr. Kenney says there is nothing scientific to back that up. “People misinterpreted that it had to be liquid and it had to be water,” he says.

A person’s diet can greatly affect hydration levels: fruits (especially watermelon), vegetables, and soups are mostly water-based.
In general, larger people need to drink more water, as do athletes and those who perspire heavily, but that may mean more or less than eight glasses a day. “There is no one-size-fits-all remedy,” he says.

Perhaps because of the difficulty in diagnosis, elderly dehydration is a frequent cause of hospitalization (one of the ten most frequent admitting diagnoses for Medicare hospitalizations, according to the Health Care Financing Administration), and it can be life-threatening if severe enough.

SIGNS OF DEHYDRATION may include:

• Confusion
• Difficulty walking
• Dizziness or headaches
• Dry mouth
• Sunken eyes
• Inability to sweat or produce tears
• Rapid heart rate
• Low blood pressure
• Low urine output that may result in Urinary Tract Infections
• Constipation
• Leg cramps

If you suspect dehydration, you can check for a decrease in skin resilience by pulling up the skin on the back of the hand for a few seconds; if it does not return to normal almost immediately, the person is dehydrated.

PREVENTING DEHYDRATION

To avoid dehydration, a person should take in an adequate amount of fluids during the day; eat healthy, water-content foods such as fruit, vegetables and soups; checks that urine color is light and output adequate (dark urine or infrequency of urination is a classic sign of dehydration). Lemonade, flavored water, decaf coffee and specialty teas are enjoyable ways to add fluids to your diet.

Seniors should drink even when they’re not thirsty. Keeping a water bottle next to the bed or your favorite chair could help.

Mild dehydration can usually be treated by having the person take more fluids by mouth. Generally, it’s best to have the person drink something with some electrolytes, such as a commercial rehydration solution, a sports drink, juice, or even bouillon. But in most cases, even drinking water or tea will help.

With warm weather here, it is time to think “Drink More Water!”

It’s odd to say Arthritis Awareness, because if you have one of the over 100 medical conditions that fall under the diagnosis of Arthritis you are probably aware of arthritis every day and every night. While no cure for arthritis has been developed yet, with much research, medical science has improved its understanding for the causes of arthritis and better treatments including new medications for pain and inflammation relief have been developed. Exercise that emphasizes stretching, strengthening, and cardiovascular has an important role in the improvement and continuing function of daily activities. The Arthritis Foundation sponsors research, educational programs, exercise programs, public awareness and advocacy efforts in Congress. Through their bimonthly magazine Arthritis Today, they keep people informed on new products, diet, exercise and medications.

Arthritis affects over 50 million people in the US and two-thirds are under the age of 65. Over 300,000 families deal with arthritis in children under the age of 16. The Arthritis Foundation has been fighting juvenile arthritis and supporting families for more than 60 years. Every year they invest more than $4.5 million in outreach and research that advances treatments and will lead to a cure. Four of our exercise classes are sponsored through the Arthritis Foundation: Tai Chi Mondays @ 2 in the PAC, Basic Water Aerobics on Tuesday/Thursdays at 9:30, Sit and Stand Class Tuesday/Thursdays in the PAC at 11 and our Walk with Ease Class offered twice a year. Interest in the Arthritis Foundation exercise programs brought Mary Hand to teach classes at Kirby Pines seven years ago. Kirby Pines has since become a flagship organization for the Arthritis Foundation.

In support of the Arthritis Foundation, we are planning a Bake sale on May 15 from 9 to 2 and our own Walk to Cure here at Kirby Pines on May 22 at 10:30. We need your help. Baked goods for the sale, volunteers to run the sale, and customers to purchase our delicious offerings. Then on the day of our walk we will need volunteers to help at our registration table and walkers to participate. We will have a course marked for around the lake and another course for inside walkers. Everyone who participates will be eligible for Door prizes, surprises, and refreshments. Please join with our family at Kirby Pines to support the Arthritis Foundation with financial gifts and physical support. This year we have a special invitation to join the Regional Walk to Cure Arthritis at the Redbird Stadium on May 18th at 9 am for a 1 or 2 mile walk, educational arthritis-related exhibits and refreshments. A bus will leave at 8:15 for AutoZone Park.

Last year we raised over $1000 for the Arthritis Foundation. We can make a difference when we team up to Walk to Cure Arthritis. Let’s show our support physically and financially.

Almost everyone, regardless of age or physical condition, can benefit from aquatic exercise. Even if you don’t know how to swim! Just being in the water has inherent benefits. From improvements in circulation to relieving joint pain, the rewards of aquatic exercise are numerous. Many physicians and therapists recommend aquatic therapy because it can advance individuals to a higher level of muscle fitness and mobility, sooner offering advantages over land-based exercise and therapy:

Buoyancy provided by the water allows you to move more easily with decreased stress on muscles, joints, and bones while increasing flexibility and balance. In chest-deep water, you take 70% of your body weight off your joints. The “support” your body receives makes exercising easier and less painful, allowing you to exercise longer without increased effort or joint and muscle pain.

• Exercises performed in the water allow the heart to work more efficiently, making it a great cardiovascular workout.
• The pressure of the water on your joints and muscles comforts your body while you exercise, leaving you feeling less fatigued.
• Support provided by the water reduces the fear of falling.Resistance of the water provides 12 times the resistance of air, so as you walk, you’re really strengthening and building muscle and allowing for higher workout intensities with less impact on your body.

Water walking: If you are new to exercise or can’t swim, don’t worry. Aquatic walking is designed for anyone, including non-swimmers.

How it works: You’ll stand about waist-to-chest deep in water. Walk through the water the same way you would on the ground. Try walking backward and sideways to tone other muscles.

Try it: Stand upright, with shoulders back, chest lifted and arms bent slightly at your sides. Slowly stride forward, placing your whole foot on the bottom of the pool (instead of just your tiptoes), with your heel coming down first, then the ball of your foot. Avoid straining your back by keeping your core (stomach and back) muscles engaged as you walk.

Add intensity: Lifting your knees higher helps boost your workout. You also can do interval training – pumping arms and legs faster for a brief period, then returning to your normal pace, repeating the process several times.

We offer three types of Water aerobic classes. On Mondays and Wednesdays at 8:30 is a higher impact /intensity class and on Tuesdays and Thursdays at 8:30 is a Men Only Class and at 9:30 is the Arthritis Foundation Water Aerobics Class (Women and Men) which emphasizes range of motion for every joint. All the classes help with balance and strengthening and stretching. The pool is open 7am to 7pm for water walking/jogging or your own routines. Never use the
pool alone. Have someone nearby just in case you need help.

The Oasis has two nice changing rooms with showers and lockers. Towels are provided.

Jack LaLanne born in 1914 was a nationally acclaimed innovator of exercise and nutrition. At first doctors thought he was a charlatan, but “Time has proven that what I was doing was scientifically correct; starting with a healthy diet followed by systematic exercise and today everyone knows it.” He was the first to include weight training for athletes, women, and seniors. LaLanne radically changed sports training. He had the first televised exercise program long before Jane Fonda and Richard Simmons. Jack also combined good nutrition with exercise, and his famous juicer was an important feature in his exercise program. Jack motivated millions throughout his 70-year career to improve their lives by improving their health. As an expert on exercise and nutrition, Jack promoted living long through a healthy lifestyle, by “helping people to help themselves feel better, look better, and live longer.” His last book, LIVE YOUNG FOREVER – is critically acclaimed as his best book.

“My top priority in life is my workout each day.” To the day he died Jack LaLanne lived by what he said to others, and did so for over 75 years.

With more than 12 exercise classes offered each week for the residents and the Oasis open 24 hours with its exercise equipment to build strength and endurance, every resident should be able to find an exercise program to meet their abilities and needs. Mary Hand is available Monday through Thursday to assist you with developing a program right for you. Jason Sparrow and the Physical Therapy Department are available for consultation and physical therapy for anyone who has a question about where they should begin. Of course, consulting with your primary care doctor is important for individuals new to exercise.

Remember Jack Lalanne’s gospel message:”Get out of your seat and onto your feet.” Join one of our classes or visit the Oasis real soon.

Valentines and Hearts are everywhere this season. February is the American Heart Month reminding us to keep our heart healthy by diet, rest, and exercise. Remember your heart is a muscle and exercising makes it stronger and healthier. Research shows that people who do not exercise have a greater risk of heart disease than active people. Like all exercise programs, check with your physician before beginning any new regimen. So, “What exercise works best for my heart?”

Here are a few basic pointers:
Include Aerobic or cardio exercise like walking, swimming, or biking. You should move fast enough to raise your heart rate and breathe a little harder, but not so fast that you cannot catch your breath or be able to carry a conversation. Three to five times a week for 150 minutes per week of moderate exercise is recommended by the CDC. Ten or fifteen-minute sessions work just as well as 30 to 60 minutes. Our water aerobics and the sit and stand exercise classes will get your heart rate up without wearing you out. Also, the Nustep, treadmill and recumbent bike can raise your heart rate and monitor your heart rate, too.

Stretching is also important. Be sure to stretch after warming up for a few minutes and after each exercise session to keep your body more flexible. Stretch gently (no pain) and hold your stretch for at least 30 seconds. We offer Tai Chi and Yoga classes to provide full body stretching as well as water aerobics and sit and stand classes that finish with stretching.

Strength training uses weights and resistance like with stretch bands or in water, and even your own body weight (yoga). Do strength exercises 2 or 3 times a week resting a day between sessions. The Oasis has weight resistance equipment for upper and lower body work. Resistance levels can be increased on the Nustep and the bike.

It is never too late to begin an exercise habit. Start gradually 10 – 15 minutes at a time and increase slowly… If you experience pain or pressure in your chest or trouble breathing, stop immediately and get medical assistance. A little soreness, in the beginning, is normal, but if the pain lasts more than 2 hours after exercise it may mean you have overdone it. After a few weeks, you can increase your workouts for longer sessions and add more resistance gradually. Exercise is a key to a healthier heart. Check out the schedule of exercise classes or make an afternoon appointment with Mary Hand if you want to learn more about the equipment in the Oasis. Remember an active life leads to a healthy heart.

– Mary

Stretching helps ease joint pain and muscle aches and also improves mobility, flexibility, coordination, and circulation. On top of the physical benefits, it also reduces stress and boosts mood. Chair exercises like stretching are perfect for seniors because they can be adapted for physical limitations, minimize the risk of injury due to falls, and still give health benefits. The only equipment needed is a sturdy, non-slip chair. The Sit and Stand classes on Tuesday/ Thursday at 11:00 am and the Yoga Stretch class on Wednesday at 10:30 am use a variety of stretches.

Gaining flexibility takes time. Go slowly, and listen to your body. One stretch doesn’t fit everyone, but there are many variations. For example, if you can’t sit on the floor to stretch your thighs, try a standing thigh exercise. As you improve flexibility, you’ll be able to reach farther with the same stretch—or try different stretches for the same muscle.

Other tips to keep in mind:

• Warm up by walking in place for five minutes. This will prepare your heart, muscles, and joints for activity.
• Never force a stretch. Don’t bounce or jerk to get deeper into a stretch. Smooth, gentle movements are safer.
• Don’t lock your joints. Your arms and legs can be straight while stretching, but they shouldn’t be stiff. If it’s more comfortable, bend your elbows and knees slightly.
• Keep breathing. Like your movements, your breath should be slow and steady. Hold your stretch for 30-45 seconds.
• Aim to stretch every day. Try it for 10 to 15 minutes a day, at least three days a week. Stretch each muscle group three to five times each session.

Ultimately, flexibility is about enjoying your life. By increasing your range of motion, you’ll be less prone to injury while exercising, traveling, or playing with your grandkids. You’ll feel less stiff and more comfortable going about everyday activities like walking, lifting, bending, and even driving. You’ll improve your posture, circulation, and balance while relieving pain and stress.

Don’t let the busy-ness of the holidays steal the progress you have made this year in your strengthening exercise program. With special parties and a full schedule of events, remember to schedule some time for the Oasis or your favorite exercise class. Bring your family with you to the warm pool. Take walks with the kids around the lake or show them all the wonderful decorations around the halls of Kirby Pines. Christmas can be hectic and overwhelming, but a good walk outside can bring some peace and quiet, solitude and retrospect. Take the time to unwrap the gift of comfort and joy as we celebrate the birth of our Lord Jesus.

Come join us for a Christmas Stroll through the beautifully decorated halls of Kirby, on Wednesday, December 19. This “Walk with Ease” Class Reunion will meet in the PAC at 1:30 to do our warm-up and stretches, walk for about 30 minutes and then gather back in the PAC for some Christmas treats. Invite your friends to join in on this fun event.

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Walk Across America

Make your 2019 New Year’s resolution to include signing up for the Walk Across America Program that the Oasis will be offering in January. Participants may begin registering January 2, 2019. The program will run from January 14 through March 11 and will last 8 weeks. We will keep track of how many miles each participant walks, or completes on the Nu-Step or treadmill on their schedule. You may want to use a pedometer, your FitBit or your smart phone Pedometer App to record your steps. Everyone’s mileage will be kept up individually and as a group total to see how far we can walk; pointing out interesting landmarks along the way. Last year, 45 participants walked Route 66 from Chicago to Santa Monica, California and helped accumulate over 2694 miles. This year we will follow The Great River Road along the mighty Mississippi River from Itasca, Minnesota, through Memphis, to New Orleans, Louisiana. If we have enough participants, we could make it all the way almost 3000 miles. We’ll have helpful tips each week, awards and surprises for everyone, as well as the reward of beginning and continuing a great exercise habit of walking for strength and endurance. We will have weekly door prizes and a Grand Prize of Dinner for Two at the Exquisite Cuisine for the most miles recorded.

When I ask, “Would you like to Exercise today?”, occasionally I hear a negative answer: “I used to exercise but now I can’t.“ That may mean I can’t run a mile anymore or swim laps or play tennis or 18 holes of golf. But everyone can exercise in some way. Many exercises can be done sitting in a chair or standing beside a sturdy chair or kitchen counter or even laying on the bed. To get started, all it takes is a “CAN DO“ attitude.

An article, Obtaining a “Can Do” Attitude By Celeste Stewart from lifescript.com reports: “A “can do” attitude is a conviction that shows the world that whatever needs to be done, can and will get done. Unfortunately, many people have a tendency to focus on what can’t be done rather than what can be done.
Developing a “can do” attitude requires shifting focus from “I can’t” to “I can.” Pay attention to what you are saying and hearing. How much of that is negative? How can you reword it to make it positive? If someone is complaining all the time, try to shift the conversation.

Take responsibility. When facing an obstacle, are you quick to blame other people or circumstances? Instead of placing blame, take responsibility for the challenge and work to overcome it.

Take action and follow through. Procrastination will bog you down so don’t fall into the trap of putting off your tasks. Set your mind to doing something and then do it. Keep going until you reach your goals. If you must take it a small step at a time, that’s fine – as long as you are taking those steps.
Take the positive direction. Surround yourself with other positive people. Energy, both positive and negative, is infectious. Aligning yourself with other can-doers will bring out the best in you.

Adopting a “can do” attitude can change your life. With the right attitude, your health can improve. Whatever your goal is, applying the “can do” spirit will help you reach it. No one says it’s going to be easy. In fact, it takes determination, confidence, and initiative. In addition, this new attitude requires a whole new way of thinking. This positive approach will pay off as you become more self-confident and accomplish your goals.

Joining one of our many exercise classes offered will put you into company with many “CAN-DOERS” who encourage each other to do what they can to get stronger and stay fit. Start small and work up gradually. If you have been out of the exercise habit for a while, start with 15 minutes of easy to moderate exercise and add 5 minutes a week to your schedule. After a month you will be up to 30 minutes which is the recommendation of CDC. 30 minutes – 5 days per week add up to 150 minutes of exercise which has been recommended by The Arthritis Foundation. Yoga stretch and Tai Chi are two classes that are good for beginners (they can be done seated if necessary.) Walking our hallways is always a good place to start. Mary Hand will be glad to help you in the Oasis and encourage you in whatever exercise plan you want to begin.

Remember the scripture, “I CAN DO all things through Christ who strengthens me. Philippians 4:13. And don’t forget the children’s book The Little Engine That Could who told himself, “I think I CAN…I think I CAN…I think I CAN……”

So get that “CAN DO” Attitude and get your exercise program started. Take the challenge and see what you CAN DO.

Everybody knows exercise may improve your physic and health, but did you know that 15 minutes may save your emotional well-being.

“Exercise is one of the easiest and most effective ways of improving both your physical and mental health. A little regular exercise can ease depression and anxiety, boost energy and mood, and relieve stress. But you don’t have to be a fitness fanatic to reap the benefits. No matter your age or fitness level, there are lots of enjoyable ways to use physical activity to help you feel better, look better, and enjoy life more.”

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and trigger a positive feeling in the body, Kirby Pines presently offers a variety of opportunities for exercises that have proven to relieve stress and improve emotional health. These are just a few:

Tai Chi: Tai chi is an exercise that was derived from Chinese martial arts and focuses on being fully in touch with the present. It is sometimes called “meditation in motion” and is an excellent way to leave the worries of the day behind. Tai Chi is offered here on Monday afternoon at 2:00 in the Large Card Room.

Walking: one of the most popular forms of exercise requires very little in the way of equipment and can fit into any schedule. At Kirby Pines, we have more than a mile of beautifully landscaped walking trails and miles of inside walking. A Walk with Ease class is well underway and will be offered again in the spring.

Dancing: While many people do not think of dancing when considering stress relieving exercises, it does, in fact, give you a physical workout while improving agility and coordination. The social aspect of dancing helps in improving mental and emotional well-being while learning new steps exercises the brain as well. Check into our line dancing group that meets Tuesdays, Thursdays and Saturday afternoons in the PAC.

Water Aerobics: If you have issues that prohibit some other forms of exercise, water aerobics may be just the thing you need. Chest deep water takes 90% of your weight off your joints. Usually practiced with a group with similar physical needs, this stress-relieving activity has both social and meditative aspects that will calm the nerves.

Yoga Stretch: Balance and mobility are two key benefits for yoga. A series of deep breaths and time for meditation help participants feel restored and relaxed by the end of class. Our class here at Kirby includes standing and seated positions. No floor or mat poses are involved. Each pose is chosen with safety and beneficial stretching in mind to increase your mobility. Next time you “don’t feel like it,” remember that a walk or exercise class may be just what the doctor ordered to help you feel better about yourself.