Ideal Care

PHONE NUMBER

613-769-1669

Fitness for Seniors

Seated Chair Exercises

As you gather during the holidays or when visiting elderly loved ones any time of year, keeping active is key to ensuring continued mobility and flexibility.

We have researched 5 exercises that could help you, a loved one, or a person in your care. These are low-impact seated chair exercises, however, always consult your doctor before adding any range of motion or exercise activities to your routine.

Overhead Bend & Reach

  1. Gently raise both arms above your head.
  2. Lower your right arm and lean to the right. Feel the stretch in your left side.
  3. Hold for at least 15 seconds.
  4. Return to your original position with your arms over you head.
  5. Drop your left arm and lean to the left.
  6. Repeat 2 to 4 times on each side.

Shoulder Blade Squeeze

  1. Lift your arms near the level of your shoulders with your elbows. pointed straight out to the side.
  2. Bring your elbows back while you squeeze your shoulder blades together. Don’t left or shrug your shoulders as you are squeezing.
  3. Hold for 6 seconds.
  4. Repeat 8 to 12 times.

Knee Extension

  1. Straighten and lift one leg, and hold while you slowly count to 5. Be sure you don’t lock your knee.
  2. Slowly lower your leg back down.
  3. Repeat 8 to 12 times.
  4. Do the exercise with the other leg.

Neck Rotation

  1. Keeping your chin level, turn nyour head to the left, and hold for at least 15 seconds.
  2. Turn your head to the right and hold for at least 15 seconds.
  3. Repeat 2 to 4 times for each side.

Marching in Place

  1. Sit with your feet slightly apart, and keep your hands at the edge of your chair or on the armrests.
  2. March in place, lifting your knees, one at a time, high towards the ceiling. Remember to breathe normally.
  3. Keep marcching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.

Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

#chairexercises #exerciseforseniors #fitness #thursday #seniorcare #seniorliving #healthcare #ottawahomecare #elderlycare #assistedliving #caregiving #homehealthcare #dementia #eldercare #elderly #alzheimers #parkinsons #health #mealassistance #homecare #ottnews #seniorhomecareinottawa #senior #dementiacare #Ottawa #ottawaretirement #retirement #ottcity #LHIN

Stretches For Seniors

Welcome to WordPress. This is your first post. Edit or delete it, then start writing! Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!Welcome to WordPress. This is your first post. Edit or delete it, then start writing!

World Kindness Day

Observed globally in many countries, World Kindness Day is a way to show gratitude to others and perform good deeds to those in your community, city and worldwide.

 


Think about doing one or more random acts of kindness today to celebrate World Kindness Day. The best place to start is with yourself! Self-care and being kind to your mind, body, and soul is a great way to begin. Treat yourself to a relaxing massage after work, drink plenty of water, spend time outdoors or doing your favourite activity, and smile – smiling not only benefits the other person but elevates your mood as well! 

Sit-to-stand Exercise

Performing daily activities as simple as standing up from a chair, the toilet, or getting up from bed can be quite challenging for many seniors as they age. This simple and effective exercise will help to increase mobility and function to perform a variety of daily tasks and improve their quality of life.

Sit-to-Stand exercises also strengthen leg, core, and back muscles and those muscles are needed to increase mobility and independence as well as improve balance. The best part is, you don’t need any special equipment (just a sturdy chair) and it can be done anywhere. 



Equipment needed

  • A sturdy chair that won’t slide on the floor.

Safety is priority #1!

Assist your elderly loved one for the first few repetitions.

Having a cane or walker within reach may help, but note that this may cause further imbalance when pulling and reaching for it, causing it to tip or fall.

Basic sit to stand exercise

  1. Scoot/walk hips up to the edge of the chair. Or when first seated, do not sit all the way back, but rather towards the front edge.

  2. Bring your feet back your toes are underneath your knees

  3. Take a deep breath. Lean forward a little to bring your upper body over your toes/knees and push up, using the strength in your legs, to a standing position. *Optional: Use arms to push off the chair or off of knees

  4. Pause while standing straight. Take another deep breath and ensure that the chair is touching the back of your legs before sitting.

  5. To sit, bend a little at the knees and lean upper body forward to push hips toward the chair and lower the body to a seated position

  6. Pause before doing the next repetition.

Repetitions can vary depending on the strength, balance, and mobility of the individual. However, with consistent practice, begin to increase your repetitions as you get stronger. There are also several videos you can watch to ensure proper form, as well as options to increase the level of difficulty.

Health Benefits of Chocolate

Happy #NationalChocolateDay! Today, for those in the United States, is a day to honour this delicious treat, but in fact, World Chocolate Day was actually on July 7th! No matter what day you celebrate, chocolate is a favourite treat amount people of all ages, especially now during the Halloween season.

But, did you know some chocolates actually have health benefits? With everything, moderation is key and knowing your personal health history and any conditions should be taken into consideration when introducing chocolate to your diet.

Benefits of Chocolate

Not all chocolates are created equally. Dark chocolate, especially, due to its higher cocoa, have more health benefits (and less sugar!) than your standard and often favourite milk chocolate options.

Good-quality dark chocolate has a number of benefits. It contains healthy vitamins and minerals (including magnesium, iron, zinc and manganese). It is also an antioxidant-rich superfood, much like acai, pomegranate, cranberry and blueberry. As an antioxidant, it can neutralize free radicals and prevent oxidative stress. This type of stress often leads to the development of heart disease, diabetes, Parkinson’s disease, Alzheimer’s disease, cancer, and eye disease.

 

Eating chocolate in moderation (some studies says 20 – 30g per day), also has the following benefits:

  • Decrease stress and inflammation

  • Protect against UV damage

  • Protect from disease-fighting free radicals

  • Potentially prevent cancer

  • Improve heart health

  • Improve blood pressure and blood sugar

  • Improve overall cholesterol profile

  • Improve cognitive function

 

 

 

Of course, depending on your lifestyle, current health conditions, or medical history, chocolate can be a great addition to your diet. However, due to its high calories, it may also pose risks such as increased sugar intake (if eaten too frequently) and possible weight gain. Always seek the advice of health care professionals and listen to your body when judging whether you’ve had too much.

 

Crafty Halloween Characters

Ever wonder what to do with those empty paper rolls? Well, why not make some fun and spooky Halloween characters?! In today’s blog, we show you how easy crafting can be for you and your loved ones this Halloween!

Materials

  • Empty toilet paper or paper towel rolls

  • Craft paint in Halloween colours (i.e. black, orange, white, yellow)

  • Paintbrushes

  • Accessories, such as pipe cleaners, craft paper, googly eyes, string, etc.

  • Craft glue

  • Markers or pencil crayons

Instructions

  1. Using craft paint and brushes, paint the paper roll all around the outside. Set aside and let dry. This can be done ahead of time, depending on the comfort level and ability of those in your care.
  2. Using craft paper, markers, and accessories, begin to cut, glue, and design your Halloween character! You can use the examples in our photos to help you decide what to make.
  3. Let dry and display on a table…preferably near those yummy Halloween treats!

 

Turkey Trot!


One popular activity held during Thanksgiving, typically in the United States, is the annual Turkey Trot! A Turkey Trot is usually defined as a long-distance foot-race performed during the days leading up to the Thanksgiving holiday. This event has been so popular that it has started to include any form of physical fitness or activity.

Families and friends often gather in person or virtually to participate in a fitness activity for approx. one hour.

At times, donations to local food banks or monetary donations are provided for charities of their choice in order to give thanks and give back to the local community.

Here are some ideas to join in the Turkey Trot fun with your loved ones this holiday:



  • Take a walk in the park to look at the changing leaves

  • Walk around the neighbourhood to explore local events or sites

  • Enroll in a fitness class virtually or in-person

  • Do outdoor, or indoor, Yoga

  • Dance to your favourite music

  • Play your favourite game like tennis or golf

  • Do chair Yoga or Tai Chi

  • Toss a balloon

  • Play lawn bowling

  • Take a bicycle ride at a local trail

Take note that some activities depend on the mobility and ability of yourself and those in your care.



Whatever the activity, stay active and have fun!

Thanksgiving Turkey Trot!


One popular activity held during Thanksgiving, typically in the United States, is the annual Turkey Trot! A Turkey Trot is usually defined as a long-distance foot race performed during the days leading up to the Thanksgiving holiday. This event has been so popular that it has started to include any form of physical fitness or activity.

Families and friends often gather in person or virtually to participate in a fitness activity for approx. one hour.

At times, donations to local food banks or monetary donations are provided for charities of their choice in order to give thanks and give back to the local community.

Here are some ideas to join in the Turkey Trot fun with your loved ones this holiday:



  • Take a walk in the park to look at the changing leaves

  • Walk around the neighbourhood to explore local events or sites

  • Enroll in a fitness class virtually or in-person

  • Do outdoor, or indoor, Yoga

  • Dance to your favourite music

  • Play your favourite game like tennis or golf

  • Do chair Yoga or Tai Chi

  • Toss a balloon

  • Play lawn bowling

  • Take a bicycle ride at a local trail

Take note that some activities depend on the mobility and ability of yourself and those in your care.


Whatever the activity, stay active and have fun!

Servicing the Ottawa Community since 1998.

We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

3 Tips to Get Active

The Autumn season has officially started and it’s a great time to be active! Not only is the weather outdoors more comfortable with the cooler temperatures, but it’s also a visually stunning time of year especially in Canada where the leaves are changing colours!

Of course, being active outside isn’t the only way to maintain your overall health. There are also great indoor activities you can try too!

Here are 3 tips to getting active and help you to improve or maintain your health at any age!

Find what you Enjoy


The most important tip is to find an activity you like, such as swimming or cycling. When you enjoy an activity, you are more willing to continue and participate in the activity on a daily or weekly basis. Select from a range of aerobic (continuous movements that make you breathe deeply) or strengthening activities that will keep muscles and bones strong.

Find the Time

For some of us, finding the time to exercise or be active can be a challenge. That is why starting with 10 minutes a day is a great place to begin…every bit helps! When you then start to notice that you can go a little longer, try adding another 5 – 10 minutes to your routine and build your level of intensity up. 


Make it Social

Being active also includes being social, if that’s what you choose. There are benefits to performing activities alone as a form of meditation and self-care, but taking it to another level with some activities, socialization is key! Look for group activities or fitness classes in your local community or get your family and friends active with you.

Make it Fun

If you are finding an activity you already enjoy, then it’s already fun! But what about the everyday ways we can challenge ourselves in a fun way that can also increase our activity level? Well, try taking the stairs instead of the elevator when possible. Or perhaps carry your groceries home, instead of using the car for a short distance.

Still not sure where to begin? Walk! Walking each and every day, even for just 10 minutes, can create healthy habits and has a variety of overall benefits.

Benefits of an Active Lifestyle

There are a number of benefits to staying active, such as improving your balance and posture, reducing falls and injuries, and helps you stay independent longer. For some, having n active lifestyle can help prevent heart disease, stroke, osteoporosis, Type 2 Diabetes and some cancers.

Before you begin any physical activity, also speak with your health care professional to ensure it’s right for you. They will assess your current medical condition or any suspected conditions that may affect the type or duration of activities.

Servicing the Ottawa Community since 1998.

We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

Benefits of Geriatric Massage

According to Statistics Canada, the aging of our population has led to seniors over the age of 65 outnumbering children in Canada, accounting for 18.0% of the population. This growing trend of senior populations is key when considering health care implications, long-term care facilities, and support services for those with dementia and their caregivers.

As the population ages, the importance of personal health and wellness is also on the rise. In fact, many older adults (over the age of 50) are becoming more and more physically active and participating in memory-enhancing or cognitive activities, such as technology-based brain games or puzzles like sudoku or crosswords.

As seniors begin to engage in activities such as yoga, tai chi, and strength training, they are improving their quality of life and overall health and wellness. Massage Therapy Canada states that this has created a new clientele for therapists and caregivers alike – stronger, more active, elders, as well as older elders.

However, there is a population of aging adults that struggle with mobility, cognitive decline, high risk of injury, or surgeries. When this is the case, therapies, such as massage, chiropractic, and physical therapy must accommodate the changing population and functionalities of seniors. One such accommodation that is trending is the introduction of Geriatric Massage. 



What is Geriatric Massage?

Geriatric massage is a set of techniques geared toward a person of advanced age. It involves specialized movements, strokes and techniques designed for aging skin and muscles.

Benefits of Geriatric Massage

There are a variety of benefits of this type of massage for the elderly – from the emotional to the physical benefits.



As seniors, especially those in long-term care residences, are becoming more socially isolated and missing the benefits of gentle touch from family members and other loved ones. This has a significant impact on the emotional and psychological well-being of the individual and can lead to depression, further isolation, and cognitive decline. Geriatric massage from a qualified therapist can fulfill this need for elderly loved ones with the touch a massage provides.

Physical benefits range from improved mental outlook, relief from arthritis and other chronic pain, increased blood circulation, and better sleep. Other benefits include:

  • Faster healing

  • Restored range of motion and flexibility

  • Reduced anxiety, tension and stress

  • Relief from depression

  • Enhanced immune function.

There are growing studies of the benefits that the touch of massage has for those living in long-term care facilities, such as enhancing their health and well-being, a more positive and relaxed feeling, and a reduction of anxiety, stress and aggressive behaviour in a clinical study of those with dementia.

Of course, care must be taken when considering the use of massage techniques for the elderly. Considerations such as age, health conditions, pain threshold, and comfort level especially as some massage techniques may be viewed by the older population as too “personal”. Overall, the sensation of touch, whether as a hug, a back rub, or gentle massage of hands and feet is beneficial to many seniors and can greatly improve mood and a sense of belonging.

Servicing the Ottawa Community since 1998.

We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.