Live 2 B Healthy | Senior Fitness

Cory Czepa

Embrace the Season of Change with Health and Wellness

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As the warm days of summer transition into cooler days, it’s the perfect time to focus on your health and well-being. In this month’s newsletter, we’re diving into the benefits of seasonal produce, sharing a delicious and healthy recipe, and offering tips on winding down and staying active as the seasons change.
 
butternut squash for a healthy diet


Seasonal Produce for September


One of the joys of September is the abundance of fresh, seasonal produce. Incorporating these into your diet can boost your health, support local farmers, and bring vibrant flavors to your meals. Some seasonal favorites include:

Apples: Packed with fiber and antioxidants, apples are great for heart health and digestion. Enjoy them fresh, baked, or in a warm apple crisp.

Pumpkins: Not just for decoration, pumpkins are rich in vitamins A and C, supporting your immune system. Try roasting pumpkin cubes with a drizzle of olive oil for a nutritious side dish.
 
Butternut Squash: This versatile squash is full of fiber, potassium, and vitamin A, making it excellent for maintaining healthy blood pressure and vision.
 
man and woman smelling fresh vegetables


Winding Down: Tips for Seniors to Relax and Recharge


As the days get shorter, it’s important to take time to relax and recharge. Winding down doesn’t just mean getting ready for bed; it’s about creating moments of calm throughout the day. Here are a few tips to help you relax:
 
Gentle Stretching: Incorporating gentle stretches into your daily routine can help relieve tension and improve flexibility.  Consider starting your day with a simple stretching routine to wake up your muscles.
 
Mindful Breathing: Practicing deep, mindful breathing can reduce stress and promote a sense of calm. Try taking a few deep breaths, focusing on the rise and fall of your chest, whenever you need a moment of
peace.

Create a Cozy Environment: As the weather cools, making your home environment cozy and inviting can enhance relaxation. Soft blankets, warm lighting, and a good book can make your evenings more enjoyable.
 
woman performing breathing exercises

Stay Active: The Importance of Light Exercise for Seniors

 
Maintaining an active lifestyle is crucial for seniors, even as the seasons change. Regular exercise supports your heart health, strengthens your muscles, and improves your mood. Here are some light exercises you can do at home:
 
Chair Yoga: Chair yoga is an excellent way to stay flexible and strong without putting too much strain on your joints. Simple poses like
seated forward bends and gentle twists can be done from the comfort of your chair.
 
Walking: If the weather permits, a brisk walk outside is a great way to keep your heart healthy. Even a short walk around your neighborhood can make a big difference.

Strength Training with Light Weights: Using light dumbbells or resistance bands can help maintain muscle mass and bone density.

Focus on exercises like bicep curls, shoulder presses, and leg lifts. Remember, it’s important to listen to your body and choose exercises that feel good for you. Staying active will help you enjoy all the wonderful moments that September brings. September is a month of transition and renewal.
 
By embracing seasonal produce, taking time to relax, and staying active with light exercise, you can enhance your health and well-being as we move into the cooler months. Whether you’re enjoying a warm bowl of roasted butternut squash soup or taking a mindful walk in the crisp fall air, these small steps can make a big difference in how you feel.

 

How an Effective Senior Community Fall Prevention Program can Boost your Bottom Line

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Falls are the leading cause of injury and death among seniors, often resulting in costly hospitalizations, increased insurance premiums, and a negative reputation for communities that fail to prioritize resident safety. As our population ages, the importance of health and safety in senior living environments becomes increasingly critical.

If you have never considered how the safety of your residents could influence the financial health of your senior community, the time to do so is now. 

That’s because in a competitive market, the stakes are high: ensuring that your community is known for its commitment to well-being can set you apart from others.

Implementing a comprehensive senior community fall prevention program not only promotes the health and quality of life for residents but also fosters a more sustainable financial future for senior communities.

From reducing healthcare costs to enhancing occupancy rates, the benefits extend well beyond basic safety measures. In this article, we will explore how a strong fall prevention strategy can contribute positively to your community’s financial success, making it a wise investment in both wellness and revenue.

Smiling nurse assisting senior man to get up from bed

Why Preventing Falls is Important

As we age, the risk for falls rises, and maintaining our balance and stability becomes increasingly important. Falls are a leading cause of injury among seniors, often leading to a loss of independence and serious health issues.

Falls are a significant health hazard for older adults, often leading to a cascade of physical and emotional challenges. Among the most common consequences for seniors from falls are: 

    • Bone Fractures: Seniors are particularly susceptible to breaking bones in older adult falls due to decreased bone density. Commonly affected areas include the hips, wrists, and ankles, which can lead to severe pain and disability, often requiring surgeries or extensive physical therapy. Fall prevention exercises focus on improving muscle and bone health to prevent the worst effects of falls.

    • Head Injuries: Falls can cause serious head injuries, such as concussions or even more severe traumatic brain injuries. These injuries can impair cognitive functions, affecting memory, reasoning, and even personality, and can have lasting impacts on a senior’s health and lifestyle.

    • Fear of Falling Again: Once a senior has experienced a fall, there is often a lingering anxiety about falling again. This fear can lead to reduced activity levels and more social isolation, as they may avoid walking or engaging in physical activities that they perceive as risky. This reduction in activity can, paradoxically, increase the risk of falling by leading to weaker muscles and less balance.

    • Risk to Independent Lives: Injuries from falls can make it difficult for seniors to perform daily activities and tasks independently. This loss of self-sufficiency can affect their quality of life. It may necessitate the need for home modifications, in-home care, or even a transition to an assisted living or nursing home environment.

These consequences highlight the importance of fall prevention strategies and interventions from healthcare professionals to help maintain the health and independence of seniors.

The good news? Falls can be prevented, and that’s where fall prevention programs come into play.

What is a Fall Prevention Program?

A fall prevention program is a comprehensive approach designed to help seniors reduce their risk of falling. These programs focus on improving physical fitness, making homes safer, managing health conditions, and educating seniors on fall risks and prevention strategies. It is a public health issue and should be given priority as such.

You’ll hear a lot of the term “evidence-based fall prevention programs”, which just refers to those that are based on studies and guidelines from medical and health institutions that study fall prevention programs. 

The Centers for Disease Control and Prevention (CDC), for example, has a checklist for home fall prevention and encourages the checklist to be included in all fall prevention programs.

Elderly ladies doing exercises 

Key Components of Falls Prevention

While evidence-based fall prevention programs will vary between senior health care providers or senior centers, most will have several or all of the following key components, from simple exercises to protocols, health education, habits to be taught, and even upgrades and prevention interventions at your home, assisted living facility, or community living center. All are focused on reducing the risk of falls as much as possible.

1. Exercise and Physical Activity: Staying active is one of the best ways to prevent falls. These programs typically include:

  • Balance Training: Exercises that enhance stability, such as Tai Chi or balance-specific drills.
  • Strength Training: Activities to build muscle strength, especially in the legs, like squats or resistance band exercises.
  • Flexibility and Mobility Exercises: Stretching to improve flexibility and joint movement.
  • Endurance Activities: Regular cardiovascular exercises like walking or swimming to boost overall fitness.

2. Home Safety Modifications: Making your daily living space safer is crucial in reducing the risk of falls. This can involve:

  • Removing Potential Fall Hazards: Eliminating risk factors like tripping dangers like loose rugs and clutter.
  • Improving Lighting: Ensuring areas like stairways are well-lit. 
  • Installing Safety Devices: Adding grab bars in bathrooms, non-slip mats, and sturdy handrails on stairs.
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3. Health Management: Your health plays a significant role in fall prevention:

  • Medication Review: Check with your doctor to ensure your medications aren’t causing dizziness or balance issues.
  • Vision and Hearing Checks: Regular exams to ensure your vision and hearing are sharp.
  • Footwear: Choosing supportive, non-slip shoes to enhance stability.
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4. Education and Awareness: Understanding the risks and learning how to prevent falls are key:

  • Fall Risk Education: Learning safe ways to move around your home and strategies for walking safely.
  • Emergency Preparedness: Knowing how to get up after a fall and having a plan in case of an emergency, such as keeping a phone nearby.
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5. Community Support: Staying connected with others can also help:

  • Social Engagement: Participating in community programs or group exercises to stay active and socially connected.
  • Regular Health Screenings: Attending health check-ups that can catch fall risks early.

Some examples of fall prevention programs are those from Living 2 B Healthy and other gentle exercise programs that include strength and balance exercises like Yoga and Tai Chi. 

Take the Next Step

Falls prevention programs are a proactive way to maintain your independence and health. Whether through group classes that focus solely on your physical health or more comprehensive evidence-based programs that include home modifications or regular check-ups, there are many steps you can take to reduce your risk. By staying informed and active, you can continue to enjoy life with confidence and peace of mind.

Benefits of a Senior Community Falls Prevention Program

Falls prevention programs offer significant benefits to senior living centers and health centers, impacting both the residents’ well-being and the facility’s overall operations. Here are some of the key advantages:

1. Enhanced Resident Safety

    • Reduced Incidence of Falls: The primary benefit is a tangible reduction in the number of falls among residents, leading to fewer injuries, hospitalizations, and associated complications. Several studies and systematic reviews of research have shown a marked improvement in seniors’ health at home and in their living facilities after the programs were implemented. 

    • Improved Health Outcomes: By minimizing falls, residents and senior clients experience better overall health, less pain, and a reduced risk of secondary health concerns, fall-related injuries, and issues like fractures, head injuries, emergency department visits, and long-term disability.

2. Improved Quality of Life for Seniors

    • Increased Confidence and Independence: With the support of falls prevention programs, residents often feel more confident in their ability to move around safely, which can enhance their sense of independence and quality of life.

    • Better Mental Health: Engaging in physical activity and social interactions through these programs can reduce anxiety, depression, and feelings of isolation among seniors.

3. Positive Reputation and Competitive Advantage

    • Attractiveness to Prospective Residents: Facilities that implement comprehensive falls prevention interventions and programs are seen as safer and more proactive, making them more attractive to potential residents and their families.

    • Enhanced Reputation: A commitment to resident safety and well-being strengthens the center’s reputation within the community, potentially leading to higher occupancy rates and positive word-of-mouth referrals.

4. Cost Savings and Operational Efficiency

    • Reduced Healthcare Costs: By preventing falls, senior living centers can significantly lower healthcare costs related to emergency care, hospitalization, and rehabilitation.

    • Decreased Staff Burden: Fewer fall-related incidents mean that staff can focus more on proactive care and less on emergency response, improving overall operational efficiency.

5. Regulatory Compliance and Risk Management

    • Meeting Safety Standards: Implementing falls prevention programs helps senior living centers comply with safety regulations and guidelines from health departments, reducing the risk of fines or penalties.

    • Lower Liability Risk: By proactively addressing a resident’s fall risk, centers can decrease the likelihood of lawsuits or liability claims related to resident injuries.

6. Strengthened Community and Resident Engagement

    • Increased Social Interaction: Falls prevention programs often include group activities and exercises, fostering a sense of community among residents and encouraging socialization.

    • Family Peace of Mind: Knowing that their loved ones are in a facility that prioritizes safety and actively works to prevent falls gives families greater peace of mind.

7. Long-Term Resident Retention

    • Extended Length of Stay: Residents who feel safe and are less likely to suffer from falls are more likely to stay longer in the facility, contributing to better resident retention rates.

8. Staff Satisfaction and Training

    • Empowered Staff: These programs often include training for staff on how to prevent falls and handle fall-related incidents, leading to a more confident and capable workforce.

    • Lower Staff Turnover: When staff feel equipped to provide high-quality care and work in a safe environment, job satisfaction increases, potentially leading to lower turnover rates.

Implementing falls prevention programs in senior living and health centers not only protects residents but also enhances the overall operation and reputation of the facility and senior healthcare providers. It’s a proactive investment in safety, health, and community well-being.

At Living 2 B Healthy, Falls Prevention and More is a Top Priority

Implementing a robust fall prevention program is not just a matter of enhancing safety protocols; it’s a strategic investment in the longevity and viability of any senior center or health facility.

By significantly reducing the incidences of falls, centers not only safeguard their residents’ health but also improve their operational efficiency and financial health. Reduced medical costs, lower insurance premiums, and enhanced community trust translate into a healthier bottom line and a stronger reputation.

For those interested in a senior center that embodies these principles, consider Living 2 B Healthy. At Living 2 B Healthy, we are dedicated to providing a safe, engaging, and vibrant environment where seniors can thrive without fear of falls.

Our comprehensive senior community fall prevention program is a testament to our commitment to each resident’s health and our pursuit of excellence in senior care.

So contact us to learn how an evidence-based fall prevention program will benefit both your seniors and the community center they work out in every day.

Beginner’s Tips for Resistance Band Workouts for Seniors

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As we age, maintaining physical activity becomes increasingly important for overall health and well-being. However, many seniors shy away from traditional weightlifting due to concerns about injury or intimidation from heavy gym equipment.

Thankfully, resistance bands offer a safe and effective alternative that’s perfect for building muscle, boosting balance, and improving coordination—all from the comfort of home, no gym membership needed.

Integrating resistance band workouts into your fitness regimen can seem daunting at first, but with a few quick tips, you can confidently embark on this low-impact journey to better health.

Whether you’re a complete beginner or looking to expand your existing routine, these straightforward guidelines will help you maximize your workouts while minimizing the risk of injury. Let’s explore the essential tips that will empower you to get started with resistance band workouts for seniors!

What are Resistance Bands? 

Resistance bands are versatile, stretchable tools that you can use to enhance your workout. They’re, quite literally, elastic bands that can be used to create resistance when stretched by a person. The person is forced to use their muscles and strength to stretch them in various forms, making them a perfect strength exercise for people who need to develop it the most.

They’re especially beneficial for you as a senior or if you’re focused on aiding seniors in maintaining their fitness levels safely. These fitness bands come in various strengths, making them an effective workout routine for all fitness levels, and they allow for a range of resistance exercises that can be adjusted according to individual needs.

You’ll find both bands with handles and without handles. A band without handles might be a bit more difficult for seniors to manipulate, especially those with symptoms of arthritis pain or similar conditions. Still, they’re nonetheless an incredibly accessible and easy form of exercise.

You can incorporate them into daily exercise programs to improve flexibility, strength, and overall health.

As you assist others, remember that using resistance bands is about adapting exercise to each person’s capabilities, encouraging gradual progress without strain.

resistance bands

The Benefits of Resistance Bands for Working Out

Resistance bands, or exercise bands, offer you a versatile way to boost your fitness, even as a senior. All you need are your limbs, your body weight, and a will to do them. 

Here are some of the many benefits of this type of exercise tool: 

Healthier Joints

Using resistance bands can significantly enhance joint health, particularly for seniors. 

The resistance band workout minimizes the strain on joints while still strengthening the muscles around them, offering both protection and an increased range of motion. As you continue to perform these exercises, you’ll notice you can perform daily activities with less discomfort and more ease.

Regular use of resistance bands helps maintain and even improve joint flexibility and durability. It’s a caring approach to keeping movements fluid and your independence intact, making every day a little easier and much healthier.

Healthy Body Weight

These workouts offer a fantastic way to engage in strength training for seniors without the harsh impact on joints but also help build muscle, which is crucial as muscle mass naturally diminishes with age. Building muscle not only enhances your metabolism but also assists in burning more calories, even while at rest.

The benefits of incorporating resistance band workouts into your routine are significant. They allow for a variety of exercises that target different muscle groups and can also double as cardio exercises, making your workout comprehensive and effective. 

Embracing exercise bands can lead to sustained weight management and a healthier, more active lifestyle.

They’re Low Impact

Why consider resistance band workouts? They’re a low-impact form of exercise, making them a safe choice for you, especially if you’re concerned about injuries.

Unlike high-impact exercises that can jar your joints and lead to discomfort, resistance bands are simple exercises that provide a smooth, controlled tension that gently strengthens your muscles without unnecessary strain. This means you can maintain your fitness without risking harm to your joints or exacerbating existing conditions.

Using resistance bands also helps manage the tension exerted on your body. You can adjust the intensity easily, ensuring you don’t overdo it.

This adaptability makes band exercises ideal for easing into exercise routines, particularly if you’re recovering from an injury or just starting your fitness journey.

Improve Muscle Strength

These exercise bands also significantly enhance muscle strength. When you use a resistance band, you’re engaging multiple major muscle groups. 

Each stretch and pull helps to improve muscle strength, ensuring you’re up to the tasks life throws your way.

Incorporating resistance band exercises into your routine, you can slowly build strength without the harsh impact of heavier weights. This means you can keep your muscles robust in a safe, gradual manner.

Regular use of these bands helps maintain strength and reduce the muscle loss that comes with age across different muscle areas, from the arm and core to the leg muscles, preserving your vitality and independence, which is crucial for continuing to help others.

Affordable Strength Training

Investing in your health doesn’t have to drain your wallet. Exercises with resistance bands are a fantastic, cost-effective way to strengthen your muscles and increase your overall fitness. You won’t need fancy or expensive exercise equipment that you might get bored with after a few days. 

It’s an economical workout plan for either seniors or people of any age, with no barrier to entry except your willingness to be healthy. 

Resistance Training Increases Bone Density

Building on the economic and adaptable nature of resistance bands, it’s important to note their role in improving bone health, particularly for seniors.

Resistance training increases bone density, making it a crucial practice as you age. When you perform exercises targeting your shoulders and chest, you’re not only enhancing muscle strength but also fortifying your bones.

These activities stimulate bone growth, which is vital to prevent fractures and osteoporosis. By integrating resistance bands into your routine, you’ll apply gentle yet effective pressure on these areas, promoting bone health without the strain of heavy weights.

This method is safe, manageable, and highly beneficial, ensuring you maintain your independence and well-being for years to come.

Bands are Versatile

While resistance bands may seem simple, their versatility in workouts is unmatched, especially for seniors. These bands can be easily adapted to suit different fitness levels and help target specific areas of the body.

You can use them in several positions (as we’ll explain later), like in a squat position, on your shoulder blades, against a wall, standing up, or even in a chair. 

Improves Balance and Stability

As you age, maintaining balance and stability becomes crucial, and resistance bands are excellent tools in this regard.

Engaging in resistance band workouts can significantly enhance your core strength, which is vital for good balance and stability. These workouts gently encourage your muscles to adapt and strengthen, providing you with a firmer base and better overall control of your movements.

This improvement in muscular strength directly contributes to a decrease in fall risk, which is a common concern for seniors.

By integrating resistance bands into your exercise routine, you’re not only working towards a more stable and confident stance but also ensuring a safer, more independent lifestyle.

Senior woman with stretch band at fitness

Resistance Band Exercises for Seniors

Now that you’re familiar with the benefits of resistance bands let’s explore some specific exercises you can incorporate into your routine.

Squats

Many seniors find squats to be an effective way to maintain strength and flexibility.

Using a resistance band can enhance this exercise, adding an extra layer of resistance that helps improve muscle tone and stability. You’ll appreciate how these bands make your workouts more challenging yet accessible.

Here are some tips to get you started:

    • Stand on the band: Place your feet shoulder-width apart on the resistance band.

    • Hold ends with hands: Grip the ends of the band with both hands at shoulder level.

    • Squat down slowly: Bend your knees and lower your body as if sitting back into a chair, then slowly rise back up.

Chest Pull

Targeting your chest muscles, the chest pull is a fantastic resistance band exercise for seniors looking to enhance upper body strength and improve posture.

By strengthening these muscles, you’re not just boosting your own health; you’re also better equipped to perform everyday tasks that benefit others, like lifting groceries or playing with grandchildren.

To do a chest pull, hold your resistance band taut in front of you with both hands.

Slowly pull the ends outward, keeping your arms parallel to the floor. Focus on squeezing your chest muscles as you pull. Hold the position briefly, then return to the starting point..

Consistency in this exercise will significantly improve your upper body strength, making it a great addition to your routine.

Reverse Fly

To strengthen your upper back and shoulder muscles, try incorporating the reverse fly into your resistance band regimen. This exercise is particularly beneficial for seniors looking to maintain or enhance their mobility and daily functionality.

It’s simple and requires just your resistance band and a bit of space. Just place a band under your left foot or right foot (whichever you want to start with), with the other foot behind, and then slightly bend your elbows and lift your arms outwards until you reach shoulder height. 

Hold for a couple of seconds and slowly release, repeating a dozen times.

    • Start Small: Begin with a light resistance band and increase tension as you become more comfortable.

    • Consistency is Key: Aim for two to three sets twice a week to see improvements.

    • Focus on Form: Keep your movements slow and controlled to maximize the benefits and minimize the risk of injury.

Leg Press

This exercise is perfect for seniors looking to maintain leg strength and mobility. To start, sit on a chair with your feet flat.

Place the resistance band under your feet, holding the ends with both hands. Gently push your feet forward until your legs are almost straight, then slowly return to the starting position.

This controlled movement helps build muscle without straining your joints. 

Keep the movements smooth and steady, ensuring your safety and maximizing the benefits.

Chest Press

While strengthening your lower body is crucial, don’t forget about your upper body. The chest press with a resistance band is a fantastic exercise for seniors, helping to maintain strength and flexibility in the chest and arms.

Here’s how to do it effectively:

    • Find a Comfortable Seat: Sit on a sturdy chair with your back straight and feet planted on the floor. You can do this standing up as well, but seniors have to be careful and may want to first try it sitting down. 

    • Position the Band: Hold the resistance band with both hands and loop it behind your back, level with your chest.

    • Press Forward: Extend your arms forward, stretching the band away from your body, then slowly return to the starting position.

This exercise not only boosts your upper body strength but also enhances your ability to serve and care for others.

Chest Press with Band Attached to Anchor 

Building on the basic chest press, you can enhance its effectiveness by anchoring the resistance band. This variation is particularly beneficial for seniors, as it provides a stable way to increase muscle strength in the chest and arms without the need for heavy weights.

To start, securely attach your resistance band to a stable anchor point at chest height. Facing away from the anchor, grasp the handles with both hands. Step forward until the band is slightly stretched.

With elbows bent and palms facing down, press your arms forward until they’re fully extended, then slowly return to the starting position. This exercise not only helps build upper body strength but also supports your daily functional movements.

Glute Bridges

Glute bridges are a fantastic exercise for seniors looking to strengthen their lower body, particularly the glutes and hamstrings.

By incorporating a resistance band, you enhance the effectiveness and add a level of challenge that’s just right for you.

You first have to lay down a yoga mat or find a comfortable, flat surface to lie on, protecting your back and ensuring stability.

Then: Position the Band: Sit on the floor and loop the resistance band around both thighs, just above your knees. The band should be snug but not overly tight.

    • Lie Down: Lie on your back with your knees bent, feet flat on the floor about hip-width apart. Make sure the resistance band remains positioned just above your knees, and check that your feet are positioned correctly under your knees, your arms flat on the sides, and your palms facing down. 

    • Engage Your Core: Before you begin, tighten your abdominal muscles slightly to stabilize your spine.

    • Lift Your Hips: Exhale as you push through your heels and lift your hips off the ground towards the ceiling. Go up until your shoulders, hips, and knees form a straight line. Squeeze your glutes tightly at the top of the movement, making sure not to overextend your back.

    • Press Outward: While at the top of the bridge, press your knees outward against the resistance band. This engages the outer glutes and hip muscles. Then, hold for a few seconds and lower your hips slowly. Avoid arching your back excessively. 

    • Repeat: Perform the desired number of repetitions and sets. Typically, 10-15 repetitions for 2-3 sets is a good start, depending on your fitness level.

Calf Press

Many seniors find that adding calf presses to their resistance band workouts greatly enhances lower leg strength and improves balance.

To perform a calf press, you’ll need a sturdy chair and your resistance band. Start by sitting comfortably with your feet flat on the floor. Loop the resistance band around the ball of one foot, holding the ends with both hands.

Gently press your foot forward, stretching the band as you extend your toes, then slowly return to the starting position. This movement targets the calves, which are crucial for mobility and stability.

Repeat the exercise with each leg, aiming for three sets of ten repetitions. Regular practice can significantly bolster your lower legs, aiding your daily activities and reducing fall risk.

Bicep Curls

Bicep curls with a resistance band are an effective way to strengthen your arm muscles, essential for daily tasks like lifting groceries or opening jars.

As a senior, it’s important to keep these muscles robust so you can continue serving your community and loved ones with ease.

All you need to do is stand up, place a band under a foot with your feet hip-width apart, and hold the handles or just the plain band on each hand with your arms fully extended. 

Then bend your arms towards the shoulders, and with control and your arms straight, unbend your elbows and go down. 

    • Start Simple: Begin with a light resistance band and gradually increase the tension as your strength improves.

    • Focus on Form: Keep your elbows close to your body and curl the band slowly, focusing on the contraction of your biceps.

    • Frequency Matters: Aim to incorporate bicep curls into your routine twice a week to maintain muscle tone and function.

Bent Over Row

Why not strengthen your back and improve posture with the bent-over row using a resistance band? This exercise is fantastic for seniors looking to enhance their daily functional movements.

First, stand with your feet shoulder-width apart, stepping on the resistance band to secure it under both your feet. Grasp each end of the band, hinging forward at your hips with a slight bend in your knees. Keep your spine neutral as you pull the band towards your waist, elbows sliding past your sides.

Then, slowly release back to the starting position. Regularly incorporating this workout can help you maintain your independence and serve others more effectively by keeping your back strong and functional.

Lateral Raise

This exercise is perfect for seniors looking to maintain an active lifestyle. 

    • Start with your feet: Stand on the resistance band with feet shoulder-width apart.

    • Grip and lift: Hold the ends of the band, palms facing in. Raise your arms to the sides until they’re parallel with the floor, then smoothly lower them back. It will look almost as if you’re trying to fly. 

    • Keep your pace: Perform this move slowly and with control to maximize benefits and reduce the risk of injury.

Join Live 2 B Healthy for Certified Senior Training Classes with Resistance Bands and More 

Joining Live 2 B Healthy offers you access to certified resistance band classes along with a variety of other tailored fitness programs.

These classes are specifically designed to meet the unique needs of seniors, ensuring that you can safely enjoy the benefits of resistance band workouts and many other programs to keep you healthy and active. By participating, you’ll not only enhance your physical strength and flexibility but also contribute positively to your community by staying active and healthy.

Live 2 B Healthy‘s certified instructors are dedicated to helping you achieve your fitness goals in a supportive and encouraging environment.

They understand the challenges you might face and are there to guide you every step of the way.

Don’t miss the chance to improve your well-being while connecting with others who share your dedication to health.

The Benefits of Yoga and Meditation for Seniors

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The Benefits of Yoga and Meditation for Seniors

At Live 2 B Healthy, we are dedicated to enhancing the lives of older adults through innovative and effective fitness programs. Our customized routines cater to the unique needs of seniors living in a wide variety of Senior Living Communities across the country. Today, we want to highlight the incredible benefits of incorporating yoga and meditation into the daily lives of seniors.

Physical Benefits:

Yoga is a gentle, low-impact exercise that helps improve flexibility, balance, and strength, which are essential for maintaining mobility and preventing falls. Regular practice can lead to increased muscle tone, better posture, and enhanced coordination. For seniors, this means a reduced risk of injury and a greater ability to perform daily activities independently.

Mental and Emotional Well-being:

Meditation and yoga are not just about physical health; they also play a significant role in enhancing mental and emotional well-being. Engaging in these practices can help reduce stress, anxiety, and depression, which are common challenges among older adults. Meditation encourages mindfulness, allowing seniors to focus on the present moment and find peace and relaxation amidst daily stressors.

woman stretching exercising

Enhanced Cognitive Function:

Studies have shown that yoga and meditation can positively impact cognitive function. These practices help improve memory, attention, and concentration by promoting a calm and focused mind. For seniors, this can mean sharper mental faculties and a greater ability to engage in meaningful activities and social interactions.

Social Connections:

Participating in yoga classes provides an excellent opportunity for seniors to socialize and build connections with their peers. Group activities foster a sense of community and belonging, which is crucial for mental health and overall well-being. Our programs at Live 2 B Healthy are designed to be fun and engaging, encouraging seniors to stay active and connected.

Improved Sleep Quality:

Many seniors struggle with sleep issues, which can significantly affect their health and quality of life. Yoga and meditation promote relaxation and stress reduction, leading to better sleep patterns. Improved sleep enhances energy levels, mood, and overall physical health.

At Live 2 B Healthy, we understand the importance of a holistic approach to senior fitness. Incorporating yoga and meditation into our programs provides seniors with a well-rounded regimen that supports their physical, mental, and emotional health. Our professional trainers ensure that each session is safe and effective, allowing seniors to reap the full benefits of these transformative practices.

Join us at Live 2 B Healthy and discover how yoga and meditation can enhance the lives of older adults. Let’s work together to create healthier, happier communities through the power of movement and mindfulness

Increased Length of Stay

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42 Months vs. 22 Months

It is generally less expensive to care for healthier residents. The healthier the residents are, the less turnover there is with residents by allowing them to stay in the community longer and stay out of the hospital.

Across the industry, the average length of stay in assisted living is 22 months, according to Illumination 2016 Analytics’ 10-year analysis, as presented at the Argentum Senior Living Executive Conference in May 2016.

Live 2 B Healthy proprietary data shows an average length of stay of over 42 months for our assisted living client communities that have been with us 2 years or longer.

Realife of Phalen Village 90+ Club

IMPROVE BALANCE, FLEXIBILITY & STRENGTH

Study after study indicates the numerous benefits of exercise on health and longevity, so it’s no surprise that communities who partner with Live 2 B Healthy find that their Length of Stay is higher than the national average.    Our testing results consistently show improvements in Balance, Flexibility & Strength among our class participants.  

Seniors who are more active are at a decreased risk of falls, as well experiencing improved symptoms of various life-shortening chronic conditions related to heart disease, diabetes, cancer and Alzheimer’s.  

Learn how your community can increase your Length of Stay – Contact Us today!

Falls Prevention

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Study Shows 47% Reduction in Falls!

Our communities are concerned about Return on Investment.  In data shared with us, participants have reduced fall rates an average of 47%.  What could a reduction of falls like that do to your bottom line?

senior citizen lifting weights
  • Implement a resistance training program for older adults to help improve their functional fitness abilities and improve their overall well-being.
  • Measure the impact of your resistance training program both in terms of the 4 functional fitness measures AND at the group level with respect to fall reduction.
  • Share the results with community caregivers and encourage them to support the program by helping residents get to the class regularly.
  • Celebrate your results with resident families and the surrounding community to build a strong pipeline of potential future residents.4

. . . and a 59% Fall Rate Reduction in Memory Care Setting!

One of our Memory Care Community Partners tracked their falls for three years. The 59% Fall Rate Reduction they saw in their first year test community convinced them that Live 2 B Healthy was effective enough to warrant adding to all 7 of their communities’ programs.

HOW DOES THAT WORK?

The reason Live 2 B Healthy programs are so effective at reducing falls is because we concentrate on improving Balance, Flexibility & Strength in all of our classes.

Balance is largely a function of practice, and, as we age, we tend to practice balance skills less, so we lose our ability. Our classes incorporate both sitting and standing movements that get seniors back into the practice of using their balance skills.

Flexibility and stretching exercises lubricate the joints and help to keep our movements smoother and less painful. Less pain means more range of movement, and less hesitation in our daily activities.

And finally, by working on Strength – particularly core strength – we have increased ability to recover from a stumble. Our core muscles help us catch ourselves before gravity takes over when we stumble.

Live 2 B Healthy doesn’t just talk about improved balance, flexibility & strength – we have the data to back it up! All of our classes start out with a baseline test. Thereafter, participants are tested twice per year. We provide testing results to our communities to share with their residents, family and community.

Regular testing ensures continued progress.

Documented Results:

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