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Health Benefits of Exercise

Retired woman exercising

Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible, without overexerting one’s self. In older adults, exercise helps you live a longer, healthier, and more joyous life.

More exercise means more independence for seniors:

Seniors that exercise regularly are less likely to depend on others. According to Harvard Medical School, regular exercise promotes an older adults ability to walk, bathe, cook, eat, dress, and use the restroom. If self-reliance is a priority, exercise is one of the best ways to maintain independence for older adults.

Exercise improves balance for older adults:

Falling down is a much bigger deal for older adults than younger ones. Every 11 seconds, an older adult is admitted to an emergency room for a fall-related injury, and every 19 minutes, a senior dies from a fall, according to the National Council of Aging. Though no two falls are alike, and preventing falls is very complex, regular exercise reduces the likelihood of falling by 23%.

Regular exercise means more energy:

Though it seems counter-intuitive, being inactive makes you tired and being active gives you more energy. Any amount of exercise promotes the release of endorphins, which are essential neurotransmitters linked to pain mitigation and a sense of well-being. Endorphins combat stress hormones, promote healthy sleep, and make you feel more lively and energetic, overall.

Exercise helps prevent and counteract disease:

Heart disease, osteoporosis, depression and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at-risk for disease, exercise may be the key to warding off an unpleasant condition.

Regular exercise improves brain function:

One of the most remarkable developments in health science is the revelation that the mind and the body are much more closely linked. A healthy body likely means a healthy mind, and seniors that exercise on a regular basis have improved cognitive health, according to research from NCBI. More recently, a study from the Alzheimer’s Research & Prevention Foundation, regular exercise has been shown to reduce your risk of developing Alzheimer’s disease or dementia by nearly 50%.

Exercise is crucial for older adults, but it can be hard to know where to begin. If you haven’t worked out for a while, re-entry into the active world can be daunting. There’s also a good chance the exercises you were once accustomed to aren’t ideal for older adults.

Before you launch into an exercise regimen, it’s important to check with a physician to ensure you’re healthy enough for exercise, and to see which exercises are ideal for your current fitness level.

If you need any help, contact the therapy department to help get you started. 

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Be Safe & Be Merry at Kirby Pines

Merry Christmas everyone. This has been a disruptive year for us all, and one that can impact holiday cheer. Yet what can be merrier than the birth of Christ. He is after all the reason we celebrate this season. Resident Jerry Dunnam has reminded us of His birth in her wonderful painting displayed in the main lobby.

A recent survey indicates that instead of families getting together this Christmas, more than 62 percent plan to stay apart and send greeting cards, photos, hold a zoom gathering, or chat on the telephone. I know it would be more cheerful to be with family, but there is nothing more saddening than losing the chance to be there next year. In sending your cards try to interject some light-hearted humor. Just think back to March of this year when you smiled from ear to ear because you had toilet paper and found a can of Lysol on the shelves that you could purchase. You’ll smile even bigger when those face to face visits, hugs and kisses come in the months ahead as vaccines become available to us.

To all of us I wish you a Christmas with peace and twinkling lights. A warm cozy corner on a cold winter night. A place at the table with your Kirby family and friends. A feeling of happiness that never ends.

Michael Escamilla

Michael Escamilla,
Executive Director,
Kirby Pines

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Thankful Always

A teacher asked her students to list the names of their fellow classmates on two sheets of paper, leaving a space between each name. They were then to think of the nicest thing they could say about each one of their class and write it down on the paper. The assignment took the entire class period. Each student handed in his or her paper. 

Over the weekend the teacher wrote every student’s name on a separate sheet and listed everything every classmate wrote about the person. 

On Monday the teacher gave every student his sheet listing all that the other classmates had written about them. Very quickly the entire class was smiling. One girl said, “Really? I never knew I meant anything to anyone’! Another said, “I didn’t know others liked me so much”. No one ever mentioned the papers in class again. The teacher never knew whether the students even mentioned the assignment to their parents, but the project seemed to accomplish its purpose. When the school year ended this class moved on. 

A few years later, one of the classmates who entered the military service was killed in Vietnam. A funeral service was held for him. The church was packed. One by one those who loved him walked by the casket, former students first and then the teacher. A soldier who was a pallbearer stepped up to the teacher and asked, “Were you Mark’s math teacher”? When she said, “Yes,” he replied, “Mark talked about you a lot”. 

After the funeral the former classmates and teacher joined Mark’s mother and father for lunch. His father said, “I want to show you something”. He pulled out a wallet that was found on Mark when he was killed. From the wallet the father pulled two torn pieces of notebook paper that had been torn, taped and folded many times. The teacher knew immediately that the papers were the ones she had given to Mark, listing all the good things his classmates had said about him. Mark’s mother said to the teacher, “As you can see, Mark treasured this”. 

Then the former classmates began to speak. Charlie commented, “I still have my list. It’s in the top drawer of my desk at home”. The wife of another, Chuck, said, “Chuck asked me to put his in our wedding album”. “I have mine, too. It’s in my diary,” replied Marilyn. Vickie pulled her worn list from her wallet saying, “I carry this with me at all times. I think we all saved our lists”. 

Then the teacher began to cry, for Mark, for his family and for all his friends who would never see him again but who would never forget him or each other because of her assignment. It was so simple, yet so profound. Writing something to someone who perhaps didn’t feel welcomed or loved. Reaching beyond ourselves to others. 

Has anyone ever spoken or written a word of appreciation or encouragement to you? Sometimes, especially as the years slip by, we wonder if anybody notices us or cares about us. It has been said, “Give flowers now while they can be smelt and enjoyed, not later when the person we would honor is gone”. If we ever intend to speak nice words let’s say them while they can be heard. 

If we had our name at the top of a sheet of paper so that the others from family or friends could write about us and what we mean to them, what would be written? Would the list be long or short? 

Through the years I’ve received a number of such comments. From a lady in prison who listened to my messages on the radio… from teenagers who were touched by God in one of my youth programs… from parents and older people who prayed for me and gave me rich encouragement through difficult times… from those in hospitals or homebound who longed to be prayed for. These notes I cherish and pray I can live up to each special expression. 

Have you written a thankful note to anyone else? Now would be the time to do that! Make that phone call. Jot down your gratitude for another and get it to them. Make that visit you have meant to make. 

I hope this will be the start of a special list for you, a special “Thanksgiving Always”. “For this reason, ever since I heard about your faith in the Lord Jesus and your love for all God’s people, I have not stopped giving thanks for you, remembering you in my prayers”. Ephesians 1:15-16 

Til next time, Don Johnson, Producer/Host/Afterglow 

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What Are You Thankful For?

I am thankful that I live in a Christian community where I have met so many nice friends. I am thankful there are so many activities offered for our health, our growth and our entertainment. I am thankful that I don’t have to plan and cook meals ever again.”

Flo Seward 

I am thankful for the people God has put into my life.”

Don Williams

My wonderful family. My caring friends at Kirby Pines. My great medical team. I have so much to be thankful for, I don’t know where to start.”

Margaret Edrington

Mal and I are thankful we are at Kirby Pines. There is so much to keep us going even with social distancing. We are thankful we can “see and do” with other residents.”

Jean Mauney

Thankful for my health. Thankful for the security and safety that is felt living here. Thankful for my church, place of employment and America.”

Donna Paine

The joy of knowing God is in control and being a member of the Kirby Pines family.”

Ken Hardin

I am very grateful for the friendly residents and the staff always willing to help!”

Malloy Kline

I am grateful for family and friends, especially one named Sydney Wagner who calls me every morning to make sure I am OK.”

Martha Gardiner

This has been a difficult year, but during sheltering in place and social distancing I have had much time to reflect on the things for which I am thankful. God loves me, family, friends and a safe place to live.”

Barbara Lipsey

First, I am thankful for my long lasting wife and all that she has meant to me. I am thankful for a place like Kirby Pines where you can live in peace and comfort.”

Joe Jackson

Family, friends, food, our country, shelter, sunrises, sunsets, breath, life, safe living conditions, flowers, trees, good health, Kirby Pines, God, Jesus, salvation and hope of eternity in Heaven.”

Sydney Wagner

Moving to Kirby Pines is the best gift I have given myself. The employees loving care and thoughtfulness has made my time here feel like home.

Virginia Herrin

I am most thankful that we live in a place like Kirby Pines where we have everything we really need without having to go out at a time like this for anything. Kirby Pines is THE MOST!”

Nita Heffernan

From the many wonderful things from which to select, I am most thankful when Jeanette said yes to my marriage proposal.”

Steve Martin

My healthy family. The wonderful country we live in. Beautiful Kirby Pines with our welcoming friends and staff. I am a very happy and lucky person.”

Merry LeShane

I am very blessed to be here in this good place. The Kirby Pines family cares for us in happy times and in sad times.”

DeDe Scott

I am thankful to the good Lord for all the blessings He sends my way.”

Shirley Anderson

I am thankful for my family, my friends and neighbors at Kirby Pines and the security I feel when I’m out walking after dark.

Carolyn Lifland
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Resident Spotlight: John Davis

Loyal and Faithful

John Davis is an icon for the qualities of loyalty and faithfulness to his country, having served eight years in the Army. Also, he has recently devoted his life to caring for his wife, JoAnn, who is now a resident of The Manor at Kirby Pines. Until the Covid-19 virus changed policy, John spent many hours of his day in the Manor with JoAnn. 

John Davis wears many titles. Not only is he a veteran, husband and father, he is a singer, a Colonel Sanders “look-a-like, and a “teller of tall tales”. You can spot him nightly with a group who gather around the Post Office area after dinner. John refers to this group as “The Liars Club”. When asked if he would be offended by the title of “good ol’ boy”, he said, “No, I’ve been called much worse”. 

John Davis could rightfully be called a “good ol’ boy” as the term is positively used to compliment someone who not only has a Southern background but is considered dependable and loyal to a fault. These are John’s words describing his early life: 

“I was born and raised in the ‘big town’ of Bandana, Kentucky, population 200. If you don’t know where Bandana is, it is located between Paducah and Monkey’s Eyebrow. It was a good place to grow up. I was an unexpected surprise to my parents who were forty-two and forty-four when I was born. I had two older sisters, fourteen and sixteen years older, so, as you might guess, I was a ‘spoiled brat’. We lived on an eighty-five acre farm with a big red barn and a windmill sixty to seventy feet tall. My dad had a trucking business for many years, hauling milk and livestock from three counties to areas as far away as East St. Louis. He let me ride along with him and the saddest day of my life was when school started and I could not go with him. My Dad raised beef cattle and when I was nine years old, he gave me a calf to raise. By the time I went to college, I had a small herd of my own”.

JoAnn and John’s Wedding Day 1957

Following graduation from high school in 1952, John entered Murray State College in Murray, Kentucky. He graduated with a B.S. in Business Administration in 1956. John says, “Murray was a great college but I was not a great student”. During his sophomore year, John was invited to go on a blind date with another couple. The girl for John, of course, turned out to be JoAnn. They dated for three years and married on August 25, 1957. Their first son, Rich was born in 1965 followed by another son, Chuck in 1969. They now have three granddaughters. 

After graduating from Murray State, John volunteered for active duty in the Army rather than be drafted. He had joined the Army Reserves during his freshman year in college and achieved the rank of Sergeant. Following basic training, John was assigned to Nike Missile School in Ft. Bliss, Texas. Being newly married, he was happy to remain in the states. However, as luck would have it, his battalion was the first to be sent oversees to Wiesbaden Air Force Base in Germany. Since there was no housing for Army personnel, he and JoAnn made the difficult decision to be separated for the twenty months of the assignment. The trip to and from Germany was on a WWII Victory ship which, according to John, “was nothing more than a big floating bathtub, nothing like the modern ships. I was sick nine days over and twelve days coming back. When we docked in New York, I kissed the ground and promised the good Lord that I would never leave our shores again. These were words I would ‘eat’ almost forty years later”.

Following his discharge from the Army in 1959, John and JoAnn moved to Memphis. John’s first job was with General Electric Corporation. After a year in an apartment, they bought a house in East Memphis. They joined and were active in Mullins Methodist Church. According to John, “We had wonderful neighbors and made a lot of life-long friends with our neighbors and at church”. 

John decided his real interest was in sales and through a friend, became employed with Ortho Diagnostics selling blood typing products to blood banks and hospital laboratories. He would later work for two more companies, Nuclear Medical Labs in Dallas and Hybritech in San Diego. “I had a ball!”, says John. “I loved every minute of it. Because of the travel involved, JoAnn, the boys, and I got to see all but three states. We visited many countries of the world, including trips to Spain and England which JoAnn won by selling encyclopedias. For a school teacher, she was a ‘heck’ of a sales lady. I often wonder how a ‘green’ country boy and a ‘sharp-eyed’ little girl from Kentucky ever got to all of those places”. 

John & JoAnn 2019

John and JoAnn moved to Kirby Pines in August, 2012 when JoAnn’s arthritis worsened. “Thank God we came when we did! We have been blessed”, says John.

Since moving to Kirby Pines, John has found time to sing with The Entertainer’s Chorus and is frequently a soloist. “I really love singing with the Chorus”, states John. He is also a member of the Men’s Fellowship Group and is currently a Wing Leader. 

To know John Davis is to admire him for his strength and steadfastness. He is truly a “good ol’ boy”. THANK YOU JOHN AND ALL VETERANS FOR YOUR SERVICE!

Written by Joan Dodson, Resident, Kirby Pines

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Improving Your Flexibility

Flexibility: refers to the range of movement in a joint or series of joints. 

  • Length in muscles that cross the joints to induce a bending movement or motion. 

How can you Improve Flexibility? 

  • To improve flexibility, it is important to stretch
  • Stretching- is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched to improve flexibility and range of motion. 

What are the Benefits of Stretching? 

  • Improve range of motion 
  • Improve performance in physical activities 
  • Decrease risk of injury 
  • Enable your muscles to work most efficiently 
  • Decrease pain and soreness after exercises 
  • Improve posture 
  • Improve circulation of blood flow throughout the muscles 
  • Prevents tightness of muscles 

Types of Stretching 

Dynamic Stretching 

  • Low intensity form of stretching that utilizes movement to stretch your muscles 
  • Increases circulation and nutrient flow throughout the body Ex: arm swings, shoulder circles, lunges, leg swings, etc. 

Static Stretching 

  • Stretching muscles while the body is at rest 
  • It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for at least 30 seconds 

Stretching Essentials 

  • Target major muscle groups 
    Calves, thighs, hips, back, neck, shoulders, arms, etc. 
  • Warm up first 
  • Hold stretch for at least 30 seconds 
  • Don’t bounce 
  • Focus on pain-free stretches 
  • Relax and breathe freely 

Fit Stretching into your Schedule 

  • • Do stretches after your morning shower or bath 
  • • Stretch before getting out of bed 
  • • Stretch after exercise 

Keep up with Stretching 

  • It can be time consuming! 
  • You can achieve the most benefits by stretching regularly at least 2-3 times a week 
  • If stretching helped you increase your range of motion, it may decrease again if you stop stretching 

Approach with Caution 

  • If you have a chronic condition or injury, you may need to adjust your techniques 
  • Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.
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Give Thanks

Can you believe it’s almost Thanksgiving? Thanksgiving is one of my favorite holidays: a time of celebration with Friends, Family, and Feasting!! 

We don’t want to worry with our weight or dieting. Yet on the other hand, overindulging can make us very uncomfortable, especially if we forget to wear those pants with the stretchy waistband. This event can set the pattern for six weeks of holiday overeating and dare I mention weight gain. A 2014 study found that particularly heavy meals also can quadruple the risk of a heart attack, especially those with elevated risk factors. 

Here are some TIPS to enjoy a more balanced and healthier holiday: 

1. GET OUT FOR A WALK. Starting the day with a walk or a turkey trot is a great way to get the metabolism going before the feast. Studies suggest that exercising within 12 hours before a meal can prevent one of the most damaging effects–a post-meal spike in a type of fat called triglycerides. If you can’t do a morning outing, fitting a walk in between dinner and dessert is also great – it will also help boost digestion. If you can’t get out for a walk after the meal – at least get up and do dishes. Not only will your hosts appreciate it, you will burn some calories (60 calories per half hour), and standing also aids digestion. Research shows that the person who does the dishes in the house tends to be less likely to gain weight. Anything is better for your digestion than lying on the couch! 

2. HYDRATE. Thirst can sometimes be confused as hunger. When we are drinking enough water, we feel better and digest our food better. An 8 oz glass of water before a big meal can help to prevent overeating. Large amounts of fluids during a meal may dilute much needed digestive acids, interfering with proper digestion. 

3. SKIP THE SECONDS. Serve yourself a small amount of everything that you like, and don’t go back for seconds – you won’t feel deprived, but will reduce the total amount of food that your body needs to digest. You won’t feel super bloated at the end of the evening, and it can lessen the load on your heart. 

4. CHOOSE YOUR DESSERT WISELY. Even if you didn’t go overboard on the Thanksgiving dinner, the dessert can really send you off the deep end. Pecan pie is perhaps the worst of all Thanksgiving finales – just 1 slice has more than 500 calories, 9 teaspoons of added sugars, and 21 grams of fat. While Apple pie weighs in at 400 calories a slice and the winner for “Healthy Desserts “is Pumpkin Pie at 300 calories and lots of Vitamin A. Of course, whipped cream and ice cream toppers all contribute to the calorie tally. 

5. PRACTICE GRATITUDE. The sweet potatoes, turkey and cranberry, and pumpkin pie is not the only part of Thanksgiving that I love. At the beginning of our little feast, everyone takes a turn sharing what we are most thankful for. The children and adults get excited as they express their gratitude. Scientists have found that “habitually focusing on and appreciating the positive aspects of life is associated with well-being.” I call it an Attitude of Gratitude. 

Thanksgiving dinner prepared with love and sharing with friends and family all that we are thankful for is all we really need to celebrate Thanksgiving. (Well, maybe have some digestive enzymes on hand – just in case) 

“Give thanks to the Lord, for he is good. His love endures forever”. 
Psalm 136:1

That’s what Thanksgiving is after all!! 

– Mary Hand, Oasis Coordinator 

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Kirby Pines Is Thankful for Our Veterans

November is here and it appears the last of the warm weather is behind us. The leaves are turning beautifully, making our views change every day, giving us something new to enjoy and to be thankful for.

Johnnie Haley
From Our Cover,
Resident, Johnnie Haley, served in the Navy, Army and the
Air Force.

Being thankful is different for everyone, but often similar. Most of us are thankful for family, friends and faith, but everyone has their own reasons to give thanks. We asked residents what made them grateful and you can see some of their responses on page 8. We were happily overwhelmed with participation, and want you to know that all of the quotes will be available for the entire community to see this month.

Another reason to be thankful during the month of November is the day we celebrate those who faithfully served our country. Veteran’s Day falls on Wednesday, November 11th, however, we will have a special Resident Association Meeting on Thursday the 12th to honor our veterans here at Kirby Pines.

Our front cover features one of our newer veterans to the community, but one who deserves our thanks and recognition. Johnnie Haley served in three major branches of the military over 21 years. 

The back cover pays homage to many of our other veterans who have served in both times of war and peace. From WWII to Vietnam, we could not be more proud to have them at Kirby Pines. Again, we got so many amazing photos submitted, that we could not use them all here, but they will be available for everyone to enjoy this month.

So THANK YOU to all of our residents, who always go out of their way to help us out with The Pinecone magazine. We really, truly could not do it without you!

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Time to Be Grateful at Kirby Pines

Celebrating Thanksgiving this year will certainly be different than in the years past. Like so many other holidays throughout 2020, the holiday and the pandemic will be on everyone’s mind. Normally we would be thinking about who we were inviting to dinner here at Kirby Pines or where we might be traveling to meet family and with whom we might be celebrating with in our homes. However, this year we may experience how “un-celebratory” this holiday may feel, so we all need to be mindful of the many blessing we have to be thankful for.

When Thanksgiving was first celebrated, it was customary to be thankful for our blessings and to say a thankful prayer as part of that ritual. As our world has evolved, that tradition continues, despite the movies that depict a more stressful family gathering or an over humorous family gathering. True, there can be stressful factors, whether it’s traveling, family conflicts, or cooking that didn’t meet everyone’s expectation, but the act of engaging in the tradition of gratitude changes those experiences from a negative to a positive.

Regardless of the potential for stress, most people would agree that a holiday centered around food and loved ones, is a great way to spend the day. The bonding that comes from either cooking for others, or sharing a meal with others, is another blessing we can all be thankful for. Mark Simpson and his culinary team plan on providing a wonderful traditional feast for you and Kirby employees this Thanksgiving. Together we can celebrate the bonds of friendship that have developed over the years; the blessings we share by living and working in a community filled with love; and the gratitude we gain from just being good to one another.

Happy Thanksgiving everyone!

Michael Escamilla

Michael Escamilla,
Executive Director,
Kirby Pines

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Jesus Loves Me This I Know

Anna Warner and her sister, Susan, lived near West Point Military Academy and regularly led Bible studies for the cadets. Susan became a best selling novelist. In 1860 she wrote Say and Seal, a story about a dying child being helped by his teacher and her boyfriend. Anna, who also wrote novels and poems, wrote a special poem for Say and Seal. It was sung to the dying boy even though it was just a poem without music. Composer William Bradbury read the poem in the novel and composed the simple yet profound melody. It has become the best children’s hymns of all time. We know it as “Jesus Loves Me.” It still inspires children of all ages.

There’s a story of a Church in Atlanta honoring one of its senior pastors who had been retired many years. Following his introduction the 92 year old pastor rose from his high back chair and slowly walked to the podium. He placed both hands on the pulpit to steady himself and then quietly began to speak. 

“When I was asked to come here today and talk to you, I was asked to tell you the greatest lesson I ever learned in my 50 odd years of preaching. I thought about it for a few days and decided there was just one thing that made the most difference in my life and sustained me through all my trials. The one thing that I could always rely on when tears and heart break and pain and fear and sorrow paralyzed me……the only thing that would comfort was this verse.”

“Jesus loves me this I know.
For the Bible tells me so.
Little ones to him belong,
We are weak but he is strong…..
Yes, Jesus loves me…
The Bible tells me so.”

God’s love so beautifully expressed by this pastor and by so many others does not just apply to children or young people. It relates to us all through life and becomes especially encouraging in our later years. Someone has even come up with a Senior Adult version of the song. It says,

Jesus loves me, this I know,
Though my hair is white as snow.
Though my sight is growing dim,
Still He bids me trust in Him.

Though my steps are oh, so slow,
With my hand in His I’ll go
On through life, let come what may,
He’ll be there to lead the way.

Though I am no longer young,
I have much which He’s begun.
Let me serve Christ with a smile,
Go with others the extra mile.

When the nights are dark and long,
In my heart He puts a song.
Telling me in words so clear,
“Have no fear, for I am near.”

When my work on earth is done,
And life’s victories have been won.
He will take me home above,
Then I’ll understand His love

YES, JESUS LOVES ME
YES, JESUS LOVES ME
YES, JESUS LOVES ME
THE BIBLE TELLS ME SO

To love God is no extraordinary thing. All that we know of Him shows He is lovely, loveable and loving. The reverse is what’s extraordinary. That God could love us is almost incomprehensible. We are often unlovely but He did not let us go unloved. How could we ever adequately express our gratitude and thanks for His personal and unconditional love? The eternal miracle is that God loves us. From John 3:16 to I John 4:9-10, 19 and many other passages we can see this powerfully described. It’s like He is saying to us, “I love you, is that alright?” Let’s joyfully reply, “Yes, Lord, that’s alright.”

Till next time, Don Johnson, Kirby Pines Chaplain