Stay Fit, Trim, and Healthy with Safe Exercises for Seniors

By Roz Jones

Seniors have a lot to gain through regular exercise. Staying active can improve your client or loved one’s physical and mental health and extend their ability to live independently. Below are some tips for developing a beneficial exercise program for your client or loved one and sticking to it.

Designing a Safe and Balanced Exercise Program

Increase endurance. Aerobic exercise like walking or biking is great for your client or loved one’s heart and circulation. Swimming is especially good for seniors because they get a total body workout with low impact and little risk of injuries. Aim for about 30 minutes of moderate activity daily for your client or loved one.
Build strength. Muscle mass declines with age, but resistance training two to three times weekly can help offset that loss. To be safe, start off with easy exercises and progress by increasing weights and repetitions gradually. You may want to take your client or loved one to visit a local gym or take a class at a senior center.

If your client or loved one prefers working out at home, you can buy weights or use household items like bags of rice.

Stay flexible. Stretching will keep your client or loved one limber and help protect them from injury. Have them do it as often as possible – daily is great! Warm-up with some light aerobics and then ease into a stretch gently. Have your client or loved one hold the stretch for about 30 seconds. Repeat each movement a few times, gradually extending your client or loved one’s range.

It’s good to feel some slight tension, but if your client or loved one experiences any pain, stop and have them withdraw back to a more comfortable position.

Improve balance. Protect your client or loved one from falls and broken bones by working on their balance. Tai Chi is another low-impact activity ideal for seniors. It promotes balance and strength. Even just having your client or loved one practice standing on one foot can enhance their stability.

Sticking to the Exercise Program

Set realistic goals. A regular workout routine is safer and more beneficial than scattered efforts. Keep your client or loved one motivated by establishing realistic goals. Find activities that they can easily incorporate into their daily schedule such as cutting back on TV viewing to going for a daily swim. When their favorite program is on, they can even exercise during commercials.
Have fun. Think about the pastimes your client or loved one loves and expand upon them. When children visit, go for a long walk through the park. If your client or loved one gets tired of using the treadmill alone every day, sign up for a yoga class with a buddy whose company you enjoy.
Make contingency plans. Life events will sometimes interrupt your client or loved one’s normal schedule. While traveling, look for hotels with fitness centers. If it’s too cold to ride bikes outdoors, browse the public library for exercise videos for seniors.

Other Safety Tips

Talk with their doctor. If your client or loved one has been sedentary for a while, their doctor can advise them on how to get moving safely. No matter what health issues they may experience, there is usually some form of exercise that they can engage in even if there’s a need to modify the standard positions.
Learn to breathe. Proper breathing will help your client or loved one maintain good form. Generally, you exhale when you exert effort and inhale when you relax. So have your client or loved one breathe out when they lift something and breathe in when they lower it.
Drink plenty of water. The body needs water regardless of whether you’re sweating. By the time you’re thirsty, you’ve gone too long without drinking.
Wear the right shoes. Your client or loved one can exercise without spending a fortune on expensive equipment, but good shoes are worth the cost. Get protective footwear that’s designed for their chosen sport, whether it’s golf or tennis. If tying laces is a struggle, Velcro closures will give your client or loved one a secure fit.

Exercise is a great way for older adults to stay healthy and fit. Follow simple safety precautions so your clients or loved ones can remain active and enjoy the pastimes they love.

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7 Tips for Restoring Your Self-Worth After Toxic Relationships

By Roz Jones

Well, that didn’t go right.

As Caregivers we tend to walk into relationships with so much enthusiasm. We think what we’ve found is the best thing in the world, which is a heady feeling, while it lasts. Sadly, when a relationship is toxic, we’re frequently the last to know. By the time we decide it’s time to escape, our self-worth has already taken a hefty blow.

So, how do we restore positive feelings about ourselves as Caregivers after toxic relationships?

Release Your Victimhood

The more we focus on what happened, the more we get stuck. So the sooner we can quit revisiting the past and dwelling on perceptions of ill treatment from loved ones and clients, the sooner we can put all of this behind us. This doesn’t mean to say anything was your fault, but obsessing about the ‘shoulds’ and going back over every encounter only hurts us regardless of whether we were in the right or not.

Drop the Blame

Was it your fault? No. The sooner we can let go of any residual guilt or bad feelings about the relationship, the happier we’ll be. This next step should help.

Silence Their Voice

The problem with toxic relationships is we tend to believe what the other person said about us, no matter how outlandish it seemed at the time. Now their voice is there, lurking in our heads to remind us of all of our so-called shortcomings at every opportunity—time to tell them to shut up once and for all!

Embrace the New You

Find joy in the severed relationship. Do the things you would miss doing. Take lessons, build your skill set as you build yourself up. Become your own best friend in a way that doesn’t require validation from any outside source.

Believe Your Friends

You hear the compliments, but they’re going in one ear and out the other. Rather than brushing off the nice things, people around you are saying, start listening. Listen until these words become a part of who you are.

Create Goals You Love

What would you like to do with your life? Too often, our goals reflect the needs and desires of our clients and loved ones. Now is the time to reverse this. Accept you are capable, and your goals are worth fighting for, what do YOU want to do?

Affirmations

Work through the worst offenders of negative self-talk through positive affirmations. Take note of what you’re telling yourself. Rewrite the script and turn these statements around into affirmations that you read to yourself every day.

Remember, this is a process and is likely to take time. By reminding yourself of just how amazing you are, and focusing hard on these steps, eventually, you will start feeling the difference even if you don’t see it yet. Hang in there!

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Are you a Caregiver taking care of two loved ones? Check out my latest podcast to hear from Caregiver, Christine Psalms and how she takes care of both of her parents!

Each of our aging parents is unique.

Some people age so well that they need little help until they are well into their eighties, while others need hands-on care as early as their fifties or sixties.

Adult children are often faced with the task of caring for both parents and this was the case for Christine Psalms.

She shares her story with us in this episode and how she became a caregiver for both her parents.

Listen Now!

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ATTENTION: INSTAGRAM UPDATE!!!

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5 Steps for Caregivers to Shift Limiting Beliefs for Good

By Roz Jones

How are you your own worst enemy? As Caregivers, we limit ourselves so much. We live in our heads and come up with all these ways to keep us from getting anything accomplished. Even though deep down we know we’re good enough, and how much we’re fully capable of getting things done.

The only way to get past these self-sabotaging behaviors is to take active, intentional steps to remedy our thinking. Let’s look at 5 steps that will shift Caregivers limiting beliefs for good.

Stop

Wait a minute; what were you thinking? If a thought feels off about something, it’s time to stop and examine this idea much closer. Is this perhaps a self-limiting belief?

Think About What You’re Saying

Where is the lie in this thought? You’ve already figured out there’s something wrong with it, or you wouldn’t be going through this process. This means something about it is not ringing true. When you understand where the lie is, it becomes easier to know how to counter it.

Look for the Proof

Is there any proof this self-limiting thought is true? Let’s examine the part you feel is a lie. Here’s where you need to take a step back from the situation if you can and look very impartially at what’s going on. Is there any grain of truth in what you’re thinking?

Take Control

If what you were thinking is a lie, it’s relatively easy to counter the false aspects of the statement with the truth. But what if this thought was at least partially true? You start by reminding yourself this isn’t always the case. For example, you might be thinking you are always late. Maybe you are, in fact, late sometimes. To perform this step, you would need to recall various instances when you were on time. By countering the lie, you are taking control of the situation, and not allowing the limiting belief to have any sway over you.

Get Help

Sometimes it can be challenging to remove limiting beliefs by yourself. In these instances, it can be beneficial to talk to a friend, or even a counselor, to help you see the truth. There is nothing wrong with getting help, especially from someone who is in a position to be impartial.

Self-limiting beliefs don’t have to control your life. By examining your thoughts, especially those that seem to hold you back, you will find it much easier to move forward toward your goals. Soon you will realize success!

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Why Regular Exercise Is Such an Important Aspect of Personal Development

By Roz Jones

If you are on a quest to try and improve yourself, then you certainly cannot ignore one of
the chief aspects of personal development—exercise. You must have already heard the
adage A Healthy Mind in a Healthy Body. If you want to be really fit and become a
successful person, your body has to be just as fit as your mind is. Undermining any of
these aspects takes you away from developing your body fruitfully.
There are several benefits of regular exercise that are specific to personal development,
as you shall see…

When your body is fitter, you look more attractive. A lot of people still equate
a good personality with an attractive body. Hence, you are pandering to one of the basest
definitions of personal development. And, who’s complaining actually? Who doesn’t
want to have an attractive body anyway?
A healthier body means that you have more energy to accomplish things. You are
able to work faster and produce better results. You can go ahead of your competitors.
This you won’t be able to do if you lack stamina and get breathless on your way to the
top. A modicum of exercise is needed to keep you moving on.
Another very important benefit of regular exercise is that it keeps diseases away if
not completely avoids them. You don’t need to call in sick as much as a person who
doesn’t exercise would. You are healthier not only in body but also in mind, and that’s
the reason why you can think better. Your plans and suggestions have a better chance of
being accepted because you have formulated them in good health, something that your
exercise-shirking rivals have not done.
Exercise helps free up your mind. If you haven’t exercised already, try it now.
Exercise early in the mornings, which is the best time. Even if you just work out on the
treadmill for 15 minutes in the morning, you will feel rejuvenated. You will feel as
though you can just run out and grab what you want to achieve. Also, it gives you time to
think, to plan out things, which is very important. While the blood is pumping in the
body, it is pumping in the brain as well. It is filling up those little gray cells and ideas are
generated.
These are just four of the many benefits that regular exercise has. Invest your time
wisely in exercise—if you are looking for personal development, you cannot afford to
downplay its importance in your life.

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The Importance of Listening to Other’s Viewpoints

By Roz Jones

When you disagree with someone, likely, you don’t want to waste your time listening to their viewpoints. Although listening to something you disagree with isn’t always fun, it is important to your future for several reasons.

You Will Learn Something New

When you take the time to listen to someone else and their viewpoints, you are exposed to thoughts that don’t exist in your mind and perspectives you may not have considered before. And even though you may not like what you are hearing, you often learn new things by listening to others. This also helps expand your mind to be more accepting of new thoughts, which could help you be more successful in the future.

Listening Helps You Develop Patience

As previously mentioned, being able to sit there and listen to someone you don’t agree with is difficult. You will have to have patience. And if you haven’t already developed the necessary patience for this task, just the practice of listening to others more often will help you to develop it. If you find you are struggling with the task, try to remember you are listening to learn something new. You can also listen with the intent to ask questions. This will help you focus on the words the other person is saying more carefully.

You Expand Your Network

People love when others listen to what they have to say, it makes them feel important. When you take the time to listen to someone else, even though you may not agree with what they are saying, you make that person feel better about themselves. And this can help you make a new friend or connection. This can help you on your path to success in the future as you never know when you may need to know someone in a certain field or area of study. And hey, expanding your network is always a good idea.

Overall, listening to someone else who has an opposing viewpoint from yourself will never be an easy task. But when you resolve to listen to someone else, this helps teach you new things and further develops your patience. Not only that, but it also helps you to grow your network which could provide unmeasured value to you in your future. Thus, it’s time to learn how to listen to others sooner rather than later if you want to succeed in life.

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Learn the importance of transparency as a Caregiver by checking out my latest podcast to discover healthy boundaries and more!

When Mom or Dad or another older relative needs help, the whole family is affected.

Flexibility, availability, and putting egos and family dynamics aside as much as possible are keys to successful caregiving – the kind that helps the individual who needs care – minimizes negative feelings, and often rebuilds or strengthens family relationships.

We continue our conversation with Dr. Herbert and in this episode, we talk about how caregiving is a family affair.

We highlight;
How to share the caregiving roles with family members
Transparency between the tension between family
Managing expectations while caring for family

Listen Now!

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ATTENTION: INSTAGRAM UPDATE!!!

Thank you for your patience with me as I attempted to gain access to my Instagram account @rozjonesenterprises! Unfortunately, I have been prompted to create a NEW Instagram account.

Be sure to follow my new Instagram page @rozcaregiverconsulting and check out my top business mistakes as a Business Owner!

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