Following a stroke, a patient's main focus is on rehabilitation, or re-learning those functions that the stroke has taken away. Rehabilitation begins immediately and nearly always requires the assistance of a caregiver (therapist, family member, home care professional) as the patient regains strength and confidence.
Persons who have suffered a stroke face an uphill battle. According to the National Stroke Association, only about one third of stroke victims recover with minor or no complications. The remaining patients may require long-term care either at home or in a facility with therapeutic and nursing care. The good news is that there are some activities that caregivers can encourage that will shorten recovery time and maximize outcomes.
Aerobic Conditioning - This includes basic exercises such as walking, sweeping, riding an exercise bicycle, etc. These exercises should be performed daily for at least 20 minutes and are highly beneficial in recovery even if started long after the initial stroke occurred.
Strength Training - Resistance (elastic) bands, free weights, exercise machines are great ways to increase strength and enable the stroke patient to resume their daily activities. These exercises should be performed 2-3 times per week. Caregivers play an integral role in the strength training program by providing encouragement and ensuring safety.
Flexibility Training - Stroke patients should incorporate stretching exercises into their rehabilitation regimen to prevent tightening of the muscles, Caregivers can assist by providing the stretching tension that the individual may not be able to provide on his own. Stretching exercises should be performed 2-3 days per week and each exercise should be held for about 30 seconds each.
Neuromuscular Training - Neuromuscular training helps develop fine motor skills, balance and coordination - abilities often diminshed as a result of a stroke. These exercises - standing on one leg, manipulating small objects with the hands, etc. will help develop and refine these abilities over time. Assistance from a caregiver is needed to prevent injury and provide emotional support. Relearning fine motor skills can be very frustrating without support, encouragement and a helping hand!
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We're all familiar with the alarming statistics concerning the explosive rate of Diabetes diagnosis in the American population. Most of us are also familiar with the devastating toll Diabetes takes on one's health and quality of life. Once diagnosed, the disease is tricky to manage and in most cases irreversible. The good news is that Diabetes management and prevention is not particularly complicated to understand or implement. It's never too late to make minor lifestyle changes to reduce your risk---it's easy for seniors, as well.
Implement these 8 EASY changes and you will likely remain Diabetes-Free for life:
- Lose a few Pounds---According to the NDIC, losing weight is the best way to lower your diabetes risk. Overweight individuals who lose around 20 lbs. cut their risk by about one third.
- Deal with Sleep Problems---Getting a quality night's sleep is a must in the fight against Diabetes. Poor sleep is strongly linked to insulin resistance. Consult your physician for recommendations if you suffer from insomnia or excessive daytime fatigue for more than 1 month.
- Get Moving---Do not have an "all or nothing" mentality when it comes to exercise. Studies indicate that 150 minutes of exercise per week can delay or prevent Diabetes. Start with 15 minutes of moderate walking per day. You can do it!
- Drink your Coffee---Is there anyone that can't handle this task? Studies indicate that drinking coffee (not decaffeinated) has a protective effect against the onset of Diabetes. Coffee consumption is linked to increased plasma levels of the protective hormone called SHBG.
- Get your D---Research indicates that healthy vitamin D levels are important to diabetes prevention. Vitamin D is found in foods like eggs and fortified milk. Ask your physician to check your levels and supplement as needed.
- Spice up your life---Here's another easy one...cinnamon has been shown to reduce blood sugar levels. Cinnamon offers 3 defensive measures against elevated blood sugar; it slows the emptying of the stomach after eating, improves the effectiveness of the body's insulin and has anti-oxidant properties.
- Stop snacking---Be conscious of ALL food intake including small snacks and "nibbles" of food. Each single bite of food has on average around 25 calories. Just 25 extra calories per day equates to 40 extra pounds weight gain over 20 years.
- Get aquainted with fiber---It's not exciting but adding fiber to your diet isn't painful either. Soluble fiber helps control Diabetes symptoms and also fills up your stomach, preventing the tendency to overeat. The average person should consume approximately 25 to 35 grams of fiber per day.
Take charge of your health and commit to making some small changes today in exchange for a Diabetes-Free life tomorrow.
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Senior Care: Seniors & Disabled Adults - Don’t Give Up on Exercise!
Many seniors and disabled adults give up on physical exercise because of stiffer joints, decreased flexibility and other health conditions. Sometimes you just don’t know where to start. Perhaps exercising seems too boring or too difficult. However, exercise is critical for all seniors and is vital for healthy aging. The good news is that with so many forms available, there is some type of exercise that is appealing and possible for everyone.
One excellent form of physical activity for seniors and many disabled adults is aquatic exercise. Water exercise solves a number of impediments for seniors. Aquatic exercise is a low-impact activity that takes the pressure off your bones, joints and muscles. Water offers natural resistance, which helps strengthen your muscles. You can even do aquatic exercise if you don't know how to swim. Ask your physician if you might benefit from water activity.
You might start with water walking. In water that's about waist-high, walk across the pool swinging your arms like you do when walking on land. Avoid walking on your tiptoes, and keep your back straight. Tighten your abdominal muscles to avoid leaning too far forward or to the side.
To increase resistance as your hands and arms move through the water, wear hand webs. Water shoes can help you maintain traction on the bottom of the pool. Once you're comfortable walking in waist-high water, try walking in deeper water. As you walk, swing your arms. Keep your back straight, and tighten your abdominal muscles to avoid leaning too far forward or to the side. To help you stay above the water, you might place a water noodle between your legs. Make sure the noodle is higher in back than in front. If you don't know how to swim, wear a flotation vest or float belt in deep water. To increase resistance as your hands and arms move through the water, wear hand webs. Water shoes can help you maintain traction on the bottom of the pool.
Aquatic exercise can be fun at any age, size or fitness level — whether you try it on your own or sign up for a class. Many local YMCA locations or health clubs offer inexpensive water aerobic or water movement classes that are tailored for seniors.
Jump in. The water's fine!
Source: Excerpted from Mayo Clinic Foundation for Medical Education and Research—June 21, 2008
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