If you have a medical problem or you are an older adult, you may be at risk of falling or tripping. This can result in broken bones or even more serious injuries.
Exercising can help prevent falls because it can:
Make your muscles stronger and more flexible
Improve your balance
Increase how long you can be active
You can do the following exercises anytime and almost anywhere. As you get stronger, try to hold each position longer or add light weights to your ankles. This will increase how effective the exercise is.
Try to exercise 150 minutes a week. Perform muscle strengthening exercises 2 or more days a week. Start off slowly and check with your health care provider to make sure you are doing the right type of exercises for you. You may want to exercise on your own or join a group.
When you exercise, always make sure you breathe slowly and easily. DO NOT hold your breath.
Toe Stand
To make your calves and ankle muscles stronger:
Hold on to a solid support for balance, like the back of a chair
Stand with your back straight and slightly bend both knees
Push up onto your tiptoes as high as possible
Slowly lower your heels to the floor
Repeat 10 to 15 times
Knee Curl
To make your buttocks and lower back muscles stronger:
Hold on to a solid support for balance, like the back of a chair
Stand with your back straight, feet shoulder width apart, and slightly bend both knees
Lift one leg straight back behind you, then bend your knee and bring your heel toward your buttock
Slowly lower your leg back to a standing position
Repeat 10 to 15 times with each leg
Leg Extension
To make your thigh muscles stronger and help decrease knee pain:
Sit in a straight-back chair with your feet on the floor
Straighten one leg out in front of you as much as possible
Slowly lower your leg back down
Repeat 10 to 15 times with each leg
Stretching the Back of Your Leg
To make it easier for you to move around:
Sit in a straight-back chair
Put one foot on a low stool in front of you
Straighten your leg that is on the stool and reach your hand toward this foot
Hold for 10 to 20 seconds. Then sit back up
Repeat 5 times with each leg
Other Activities
Walking is a great way to improve your strength, balance, and endurance
Use a walking stick or walker as needed for support
Tai Chi is a good exercise for healthy adults to help develop balance
Simple movements and exercises in a swimming pool can help improve balance and build strength
Studies are beginning to demonstrate that we need to put down that pencil and stand up and go for a walk. Physical exercise is proven to be better for your brain health than memory quizzes. Studies even suggest that people who are physically active “have lower rates of Alzheimer’s and other age-associated neurodegenerative disorders,” says Arthur F. Kramer, senior vice provost for research and graduate education at Northeastern University in Boston and an expert on exercise and the brain.
Our brains need the stimulation of aerobic exercise; that is, exercises that raise your heart rate and respiration. Just 30 minutes a day 5 days a week (150 minutes) of moderate intensity exercise can make a difference in mental as well as physical and emotional well-being. That extra blood flow to the brain creates higher levels of BDNF, a protein that stimulates brain cell healing and growth.
Here at Kirby Pines we have many opportunities for aerobic exercise: walking, water aerobics, sit and stand classes. In the Oasis, we have the recumbent bicycle, Nustep, and treadmill to give you a safe aerobic workout. For strengthening exercises, try the yoga class or free weights and resistance equipment in the Oasis.
So leave your puzzles behind and step it up to exercise your brain. We are offering Yoga Stretch on Channel 10 on Mondays and Wednesdays at 12:45 and Sit and Stand at 11:00 on Tuesdays and Thursdays or visit the Oasis anytime. It’s not too late to join the walking program. Our first team of the week was “Sam and Sadie”.
October is Alzheimer Awareness Month. We are so blessed to have an amazing facility like Job’s Way that was specifically designed for people with Memory Issues. We want to show our support to the Alzheimer’s Association through financial donations so they may continue their mission to educate and research to end Alzheimer’s and dementia while enhancing care for those living with the disease.
In September, we reflected on the past thirty-seven years of Kirby Pines, and expressed our thankfulness for the “unity” provided to make Kirby Pines, what so many refer to as “the best retirement community in Memphis”. In fact, Kirby Pines was once again selected by the readers of the Commercial Appeal as “THE BEST Retirement Community” for the fourteenth consecutive year in the tristate area; and by the Memphis Business Journal as The TOP Multi Service Retirement Community for the eleventh consecutive year.
Of course, these awards of recognition would not be possible if it weren’t for the individuals who live and work at Kirby Pines. And what better way to begin the month, than by acknowledging the International Day of the Older Person, October 1st. Designated by the General Assembly of the United Nations in 1990, all countries are encouraged to enable men and women to age with dignity and to integrate aging issues into everyday life. Kirby Pines is a daily example of doing just this.
This month we also celebrate: October 2nd, National Custodial Worker’s Day – a day when we should all make an effort to thank the men and women in our housekeeping and laundry department for the hard work they do for us each day; October 4-10th is National Health Care Food Service Week, these dedicated employees are an essential part of our integrated services; October 25th-31sth is National Pastoral Care week, and we should all make time to thank our Chaplin, Don Johnson, and the numerous residents that coordinate such activities as our Men’s Bible Study group and Thursday night Vespers.
Please join me in thanking these many individuals for the time they dedicate to make a difference in our life. You can join this amazing group on October 24th, which is Make a Difference Day. After all, we all have the ability to do something small that makes a difference.
Michael Escamilla, Executive Director, Kirby Pines
Communication is very important but can at times be catastrophic. What we say is not always what others hear, and what they hear is not always what we say. Here’s a story that effectively illustrates this issue.
The Colonel issued the following directive to his officers: “Tomorrow evening at approximately 2000 hours Halley’s comet will be visible in this area, an event which occurs only once every 75 years. Have the men fall out in the battalion area in fatigues and I will explain this rare phenomenon to them. In case of rain, we will not be able to see anything, so assemble the men in the theater and I will show them films of it.”
This directive was passed on through the Chain of Command in a strange and incorrect way.
Executive officer to company commander: “By order of the colonel. Tomorrow at 2000 hours, Halley’s comet will appear above the battalion area. If it rains, fall the men out in fatigues, then march to the theater where this rare phenomenon will take place, something which occurs only once every 75 years.”
Company commander to lieutenant: “By order of the colonel in fatigues at 2000 hours tomorrow evening, the phenomenal Halley’s comet will appear in the theater. In case of rain in the battalion area, the colonel will give another order, something which occurs once every 75 years.”
Lieutenant to sergeant: “Tomorrow at 2000 hours, the colonel will appear in the theater with Halley’s comet, something which happens every 75 years. If it rains, the colonel will order the comet into the battalion area.”
Sergeant to squad: “When it rains tomorrow at 2000 hours, the phenomenal 75 year old general Halley, accompanied by the colonel, will drive his comet through the battalion area theater in fatigues.”
It reminds me of Norman Rockwell’s painting with numerous rows of people speaking into each others’ ear, passing along what was said by the first person in the chain. When the message got back to the one who had initiated it, there was no resemblance to the original saying. Too often that happens. Transferring thoughts can lead to great misunderstanding.
This happens not only personally but in the conveyance of things by those in leadership positions. Sometimes even the initial directive may be misleading and grows worse at each level of communication. We all know too many examples of this. Can we continue to say one thing and do another? Can we lie either intentionally or accidentally and believe we can get away with it? Remember the pride which was felt when it was said, “He (or she) was a man of his word.”? Those who stand on what they say and mean it is true of an increasing smaller number of persons. When we say what we don’t mean and we don’t mean what we say, our culture cannot long survive such a shaky standard.
In His great Sermon On The Mount, Jesus declared, “But let your ‘Yes’ be ‘Yes’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one.”
Psalms 19:14 is a fabulous guide for us: “Let the words of my mouth and the meditation of my heart be acceptable in Your sight, O Lord, my strength and my redeemer.”
We should avoid communication chaos everywhere we can! Let’s get the message straight! Let’s communicate it correctly! Let’s start now!
A love story is usually made of several parts. This is certainly true in Ellen and Bill Sayle’s story. One part is about the love which Ellen and Bill Sayle have for each other. They will celebrate their 61st wedding anniversary this month. Another part of their story is Bill’s experience with his physical heart – a heart transplant survivor of twenty-two years! The third part, if known, would be about the family who made the difficult decision to give the heart of a dying loved one.
All stories have a beginning. Ellen and Bill met on a blind date. A friend coerced Ellen to “go out” with Bill. “Well”, she agreed, “I’ll go just this one time”. We know what happened in this part of the story! Ellen and Bill married on September 7, 1959.
Ellen was born in Batesville, Arkansas in 1937, the youngest of 4 children, Ellen says she had a happy childhood – “I was spoiled by everyone”. Following graduation from Batesville High School, Ellen enrolled in Baptist Hospital School of Nursing, Memphis. She remained employed at Baptist as a Registered Nurse, taking time off as life experiences required.
Bill was born in Memphis in 1935. He graduated from Messick High School in 1954 and enjoyed being on the football and baseball teams. After high school, Bill served in the Army for 2 years as a Combat Engineer in Korea. Following discharge, Bill enrolled in Memphis State University. During his first year, he played on the baseball team. Following college, Bill became employed by Chrysler as a Parts Distributor. He remained at Chrysler as long as his health permitted.
Ellen and Bill have two sons, Brian and Craig. Their sons have four children each and there is one great-grandchild expected soon. Ellen and Bill spent much of their time attending sporting events when their sons and grandchildren were young. Bill coached youth baseball for many years all over the Mid-South.
At the age of forty, Bill suffered a heart attack. He attributes this to the life style of traveling, eating the wrong foods, etc. A year later, triple by-pass surgery was performed, followed by implants of a pacemaker and a defibrillator. The defibrillator was very bulky and produced a heavy weight in the body. Yet, Bill survived with this for ten years. Then, shocking news came as Bill’s heart function declined. The doctor informed Bill that he needed a heart transplant, otherwise, he had only about two months to live. The entire family helped make the decision. The first heart transplant was done in Memphis in 1985, yet, many fears concerning the surgery, rejection and a life of medications had to be contemplated. Bill decided the transplant was the only alternative. He was required to stay in the hospital until a heart became available because an intravenous medication was necessary to maintain heart function and keep Bill alive. Bill endured 3 months of hospitalization before the “new” heart was available. During this time, Bill said Ellen was a very good nurse, staying with him in the hospital.
On July 11, 1998, Bill had a heart transplant. The surgery went well and Bill was discharged home after ten days. To everyone’s relief, there was only one minor occurrence of rejection following surgery and Bill has continued to do well for twenty-two years! He recently had a heart catheterization and an intervention was recommended. However, due to the Covid-19 virus, and assurance that he is not high risk, Bill has elected to delay any procedure for awhile.
Ellen & Bill on a Dinner Date, 1990
The third part of the story is about the family who gave the heart of a loved one to Bill. Usually, the recipient of the heart never knows from whom the heart was “harvested”. However, there is an interesting aspect to this story which occurred while Bill was visiting with a group of people. In conversation with a man in the group, Bill learned that the man’s occupation involved transporting donated hearts to the locations needed. Then, Bill began telling him about his heart transplant. The man asked Bill the date of his surgery. According to Bill, “this guy’s eyes opened real wide, he smiled and said, ‘I’m the one who flew to Johnson City, Tennessee and brought your new heart to Memphis’”! No names were given but Bill learned that his new heart came from an eighteen-year-old boy. Imagine the love for others that the young man’s family must have had to make that difficult decision! “Not a day goes by that I don’t think about and be grateful to that boy and his family”, says Bill.
In 2018, Ellen suffered an illness and became increasingly weaker. The decision was made to move to Kirby Pines. Ellen already had a sister, Margaret Tanner, living here. Both Ellen and Bill state, “We have enjoyed making new friends and becoming involved in the activities here”. Both attend Sunday church services here, formerly attending Fisherville Baptist Church. They both exercise in the Oasis. Ellen attends the Book Baggers and the Sewing Club. Bill serves as Wing Leader, sings in the Entertainers Chorus and participates in the Saturday morning Men’s Group.
What a wonderful couple are Ellen and Bill Sayle. They are thankful for so many things in their lives and they remain optimistic with a strong religious faith.
Seniors who spend time outdoors may experience less depression and anxiety. Individuals who run, bike or walk in natural settings have a reduced risk of mental health problems compared to people who do their exercise inside.
Participating in nature walks with others is linked to more positive feelings and better mental health, along with lower levels of depression and stress. Seniors who are unable to exercise can benefit from getting outdoors by enjoying the change of scenery, smelling freshly cut grass and seeing beautiful, natural vistas.
Experts advise that seniors should try to spend time in natural areas like parks on a regular basis. The relaxation that nature provides can improve mood and increase overall feelings of happiness.
Abundant Energy
Being outside in nature makes you feel more alive and provides a greater sense of energy and vitality, which can help make you more resilient to illness.
Spending time outdoors may boost your memory. One study found a 20-percent improvement in attention span and memory after spending just one hour in a natural environment. More time spent outdoors resulted in even greater gains in memory, and it may improve creativity as well.
Better Overall Health
Being outside can help increase levels of Vitamin D, which often is low among seniors. Low levels of this important nutrient are
linked to pain in muscles and bones, inflammation, higher risk of Type 1 diabetes and several types of cancer.
Getting sufficient Vitamin D can help reduce your risk of a number of physical ailments, including rheumatoid arthritis, multiple sclerosis and heart attack. By spending just 15 minutes outside in the sunshine each day, you help your body receive the recommended dose of Vitamin D.
Being outside may also improve your overall immunity by boosting your count of white blood cells, and the improvements may last for a week or more. In addition, time in nature may help you recover more quickly from an injury or illness.
Many Ways to Get Outside
If you enjoy aerobic exercise like walking, heading outdoors for your workout can provide additional benefits.
Gardening is another great way to interact with nature and get some exercise at the same time. Consider creating a natural area with native species that can become routes for butterfly and bird migration. You might consider joining a group for nature-oriented activities like birdwatching.
No matter the activity, research tells us that simply being outside and enjoying nature can provide a variety of benefits for your energy, creativity, and mental and physical well-being.
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 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 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. These days especially, we are experiencing “the must and must not do.” It’s time to take the “Can Do” attitude.
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. What can I do?
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 see steps towards your goals accomplished.
Joining one of our 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 min a week to your schedule. After a month you will be up to 30 minutes which is the recommendation of CDC. Thirty minutes for 5 days per week add up to 150 minutes of exercise which has been recommended by Arthritis Foundation. Yoga Stretch on Channel 10 Mondays and Wednesdays at 12:45 is a good
class for beginners (that can be done seated if necessary.) While walking hallways is always a good beginning. Mary Hand will be glad to help you get started in the Oasis with using the equipment and encourage you in whatever exercise plan you want to take.
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.”
This September, Kirby Pines Estates celebrates its thirty-seventh anniversary. And as with any celebration, a lot of planning will go into making this anniversary one that will be enjoyable and memorable. Each year, a theme and color are selected and this year the color is Faded Denim and the theme is Unity.
Denim is about as classic Americana as one can get, and Faded Denim, the weathered look of a dark indigo, represents a sense of strength that comes from hard work. It can signify respect, and a soothing warmth in knowing you’re in a comfortable strong setting. Kirby Pines certainly is respected in its market place as a strong leader in senior living, and is recognized in getting it right.
One of the colors selected for our American flag was blue to signify the strength that comes from honor and unity. The theme of “Unity” is difficult to put into words, simply because the word itself means so many things at different times. Certainly, we are all in unity in celebrating our anniversary; in honoring the hard work done by staff daily over the past thirty-seven years; and especially during this year 2020. This year
is turning out to be one of our country’s most difficult years, and yet it has been with unity that the country has moved forward with a commitment for change, in resolution to find new ways to do the daily tasks necessary to survive and come out stronger once this pandemic is tamed.
Thus, our thirsty-seventh anniversary will celebrate the hard work that has brought Kirby Pines to where we are today, and where we will together, in Unity, move forward to in the years ahead.
Please join with us in celebrating Kirby Pines’ thirty-seventh anniversary !
Michael Escamilla, Executive Director, Kirby Pines
In January, 2000, leaders of Charlotte, North Carolina, invited their favorite son, Billy Graham, to a luncheon in his honor. Billy initially hesitated to accept the invitation because he struggled with Parkinson’s disease. But the Charlotte leaders said, “We don’t expect a major address. Just come and let us honor you.” So he agreed.
Albert Einstein & his wife, Elsa Lowenthal on the train
After wonderful things were said about him, Dr. Graham stepped to the rostrum, looked at the crowd, and said. “I’m reminded today of Albert Einstein, the great physicist who this month has been honored by Time magazine as the Man of the Century. Einstein was once traveling from Princeton on a train when the conductor came down the aisle, punching the tickets of every passenger. When he came to Einstein, Einstein reached in his vest pocket. He could not find his ticket, so he reached in his trouser pockets. It wasn’t there, so he looked in his briefcase but couldn’t find it. Then he looked in the seat beside him. He still couldn’t find it.
The conductor said, “Dr. Einstein, I know who you are. We all know who you are. I’m sure you bought a ticket. Don’t worry about it.” Einstein nodded appreciatively. The conductor continued down the aisle punching tickets. As he was ready to move to the next car, he turned around and saw the great physicist down on his hands and knees looking under his seat for his ticket.
The conductor rushed back and said, “Dr Einstein, Dr. Einstein, don’t worry. I know who you are. You don’t need a ticket. I’m sure you bought one.” Einstein looked at him and said, “Young man, I too, know who I am. What I don’t know is where I’m going.”
Having said that Billy Graham continued, “See the suit I’m wearing? It’s a brand new suit. My wife, my children, and my grand-children are telling me I’ve gotten a little slovenly in my old age. I used to be a bit more fastidious. So I went out and bought a new suit for this luncheon and one more occasion.
Reverend Billy Graham
You know what that occasion is? This is the suit in which I’ll be buried. But when you hear I’m dead, I don’t want you to immediately remember the suit I’m wearing. I want you to remember this: ‘I not only know who I am…I also know where I’m going.’
How about us today? We may say we know who we are but do we know where we’re going? Is our ticket stamped Heaven? Have we left the broad way that leads to destruction to walk the narrow way that leads to life everlasting? Can we say our travel is leading upward and will end inside the gates of glory? This is the assurance the Lord gives to all. He said “Him that comes to me I will in no wise cast out.” John 6:37
Over a year ago, Berry Terry initiated a ministry called Remember That Someone Cares.(RTSC)…..the purpose of the ministry was to focus on our residents with cards and/or visits to celebrate their birthdays and to give encouragement. A list with 12 names was provided each month of suggested individuals who were especially in need of our love and attention.
It soon became obvious that RTSC needed to focus on those in our Medical Areas, which on any given day houses approximately 150 people…..
The Villa, Providence Place, Job’s Way and The Manor. From time to time, residents in Independent Living were also included.
Some of our ministry participants preferred to visit and some enjoyed sending cards….but in March that all changed. Although, we could no longer visit the Medical Areas due to the coronavirus, cards became very important…. especially since so many felt isolated without interaction with friends and love ones.
A special “THANK YOU” to our RTSC Members:
Shirley Anderson
George Courington
Cindy Dabrowski
Jackie Gunther
Peggy Hogan
Lucy Inkster
Tinian Malloy
Lou Moore
Carol Odom
Charles & Laura Parrott
Ann Peyton
Bill Sayle
Sylvia Statham
Betty Terry
Alice Walton
Joy Wright
And our newest Members, Martha Gardiner and Madonna Langford
If you would like more information about RTSC, please contact Cheryl Johnson. The need is so great these days and your help would be greatly appreciated and such a blessing.
Kirby Pines, a sister community of The Farms at Bailey Station, is part of the family of LifeCare Communities of Retirement Companies of America. For more information, visit retirementcompanies.com
© 2024 Kirby Pines LifeCare Community. All Rights Reserved | 