Heart Health Report

Heart Health Report

              What is one of the quickest ways to get a snapshot of your overall health?  This may be a simple question, but unfortunately many people do not know this answer.  The easiest way to determine your overall health is to “know your heart rate”.  One can monitor their heart rate any time whether it is day or night.  So why know your heart rate?  Monitoring a heart rate can give you important information that can help control or prevent heart disease.  Studies show that heart disease is the leading cause of death for both men and women causing 26% of all deaths in the United States which is 1 out of 4 overall.  Also, researchers studied 31,531 patients with heart disease for 56 months.  Those with the resting heart rates of more than 70 beats per minute had 41 to 58 percent greater risk of death. These deaths could potentially be cut in half if the public was more engaged in preventative health.  Physician Chauncey Crandall of the Preventive Cardiology Program at Palm Beach Cardiovascular Clinic says that 85% of cases he has seen of heart disease are linked to lifestyle decisions.  These lifestyle choices include diet, exercise, and stress levels that all impact ones overall health.

Age	Target Heart Rate Zone During Exercise (Beats Per Minute)	Maximum Heart Rate Threshold
40	108-144	180
45	105-140	175
50	102-136	170
55	99-132	165
60	99-128	160
65	93-124	155
70	90-120	150
75	87-116	145
80	84-112	140

                So how do we know if our lifestyle choices are affecting us?  Using a heart monitor can determine what kind of lifestyle we are living.  Owning a heart monitor takes all of the guesswork out of lifestyle impacts.  Using a heart monitor can determine how certain activities affect your life such as walking your dog, shoveling snow, or even golfing.  This method is much more effective than taking your pulse because taking ones pulse is not always 100% accurate.  Engaging in a regular exercise program can improve your health.  Before starting a new exercise program, consult with your personal physician to determine what exercise fit your lifestyle the best.  Above is a list of how to monitor your heart rate during exercise.

**The general rule for determining your maximum heart rates during exercise is to subtract your age from 220.  When exercising, the target zone should be 60 to 80 percent of your maximum heart rate.  Knowing this level will give the best results with the least risk of injury.

                Monitoring a resting heart rate is just as important as an exercise heart rate.  For adults, the resting heart rate should be somewhere between 60 and 80 beats per minute.  The best time for monitoring resting heart rate is first thing in the morning before you even get out of bed.  Constantly monitoring the resting heart rate will allow for someone to spot changes quickly.  For instance, changes in heart rate occur due to exercise regime, emotional state, and medication use.  There are many ways to lower your heart rate such as exercise, relaxing, staying hydrated, but it all starts with YOU!

*Credit given to Chauncey Grandall, M.D.

Update: Edythe's Birthday Challenge

A few months ago, the story of Edythe’s 105^th birthday challenge began to surface all forms of social media.  Edythe’s challenge was not only talked about on Facebook, but she was also featured on popular talk shows such as Ellen and Jay Leno.  “Edythe’s birthday challenge” is to get 105,000 likes on the Facebook page Direct Relief.  Edythe’s challenge is nearing completion.  She now has 97,970 likes and growing!  If you have not had a chance to watch any of her interviews, I encourage you to take a minute to do so.  Edythe is still full of spunk and she also just updated her driver’s license!   Take a few seconds out of your day to go over and like Direct Relief on Facebook so Edythe’s birthday wish can come true.

For those of you who do not know, Direct Relief focuses on improving health for the people.  Not only do they conduct work in the United States, but they also aid 72 other countries with relief programs.  Direct Relief’s focuses maternal and child health, disease prevention and treatment, emergency preparedness and response, and strengthening health systems.  Since Direct Relief is a non-profit organization, 100% of the donations support affected communities.  For any additional information on Direct Relief, please visit their website www.directrelief.org.  They have a fully functional website that has a FAQs page for any additional questions one may have.  Also, if you are interested in donating to this cause, they have a section for donation education so people know how their money is being put into use.

12 Fitness Tips for Seniors

The saying goes “A body at rest tends to stay at rest, while a body in motion tends to stay in motion.”  As our bodies age, it is more important that we incorporate exercise into our daily routine.  There are 12 steps that can help seniors engage in a healthy lifestyle.  Research shows participating in exercise regularly can help prevent Alzheimer’s disease, protect individuals against stroke, increase life expectancy, and even change our DNA structure so our body can perform exercises more efficiently.  If you follow the twelve steps below, you will be on the way to a better you!

Step 1: Ease into an exercise program: When deciding to go to the gym for the first time or starting back to the gym, remember not to overdo it on the first day.  This is a common mistake for many people who want to shed weight quickly.  In fact, if one enters the gym with this mindset, they could potentially injure themselves. Make sure to always warm the muscles up by taking a brisk walk or easy jog.

Step 2: Embrace the squat: One of the best lower body exercises is the squat.  This engages leg and lower back strength.  This helps strengthen the back muscles which could prevent injury as we age.  Once you become stronger, workouts can be intensified by adding more repetitions.

Step 3: Target the core: Core strength is the foundation for all other muscles in the body. Some simple core exercises include the plank.  Hold this exercise for approximately 30 seconds and repeat.

Step 4: Play flamingo:  As we age, our equilibrium tends to become off balanced.  This is a problem for seniors because this is the leading cause for falls.  The flamingo exercise is simply standing on one leg for 20 seconds then switching to the next leg.  If this exercise becomes too easy, try closing your eyes. Perform this exercise as many times as you would like.

Step 5: Don’t forget the Achilles!  Achilles tendon injuries are common with older runners.  As we age, our connective tissue loses some elasticity.  Simple exercises such as stretching the Achilles can prevent injury.  To stretch the Achilles, stand leaning against a wall with one leg extended with the heel on the ground.   Hold this for 30 seconds and then switch legs.

Step 6: Listen to the twinges:  Working through the pain is not always the best option.  When one is experiencing pain from working out, it is best to take a few days off to let the body heal.  If the pain continues after a week or two, see a doctor.

Step 7: Strengthen your shoulders: Simple shoulder workouts such as grasping both ends of an elastic tube and pulling the tube apart are great for increased strength.  Repeat this exercise five times.  This helps out older golfers and tennis players from suffering a shoulder related injury.

Step 8: Drink chocolate milk: To some people the taste of protein drinks is repulsive.  Chocolate milk is an easy alternative to consuming protein.  Experts say “If you are trying to lose weight, plain milk works well, but isn't nearly as much fun to drink.”

Step 9: Grab some golf balls: If you are experiencing sore heels and arches, golf balls can cure this.  If your husband or wife golfs I am sure they will not mind if you sneak a couple of golf balls out of their bag.  Simply roll a golf ball around on your foot for five minutes a day can reduce the threat of Plantar Fasciitis.

Step 10:  Do the laundry lift:  Strength training is not always about lifting heavy weights.  Simple exercise such as lifting a laundry basket over your head is a way to build muscle.  This exercise can help stabilize and protect your joints.  Studies show that 14 weeks of strength training lengthened older adults’ muscle fibers by 10% and stiffened their tendons by 64%.

Step 11: Stretch Strategically:  There is a common misconception when to stretch.  Many of us have been taught to stretch before exercises, while others were taught to stretch after exercise.  Before performing any type of stretching exercise, make sure the muscles are warmed up.  Stretching a cold muscle could lead to injury.  Take a simple walk around the house while moving the arms around to loosen the muscles and then you can stretch.  Studies show that stretching while watching TV at night or before bed have the best results.

Step 12: Take a load off: Taking days off are more important as you get older.  If you are achy or sore take a day off.  After that day is up and you are still sore, take another day off.  However, this may not be an option for some who are working or have other commitments.  If this is the case, make the most of your weekends to relax and meditate.  Meditating after work or just sitting in silence can alter ones mood.

These 12 steps are an easy way for one to stay in shape.  Please feel free to ask any questions in regard to this 12 step program.  For additional information please visit www.aarp.org. 

Children's Hospital Participates in Heart Awareness Month

Earlier this month we posted about Heart Awareness and preventive steps that one can take.  In the spirit of heart awareness month, Children’s hospital is participating in a number of activities.  The Heart Institute and Exemplary Professional Practice Council, along with UPMC’s Heart and Vascular Institute partnered with the Children’s Hospital to bring heart awareness in honor of Valentines Day.   This was a treat not only for the employees, but for the parents and adult guests.  Free heart screenings were provided to all individual who stopped by the booth in the Atrium.  The tests ranged from checking blood pressure, cholesterol, and heart risk assessment.  Also, the cardiologists were on staff for any consultations and provided educational items. The teams understand the importance of providing the community with these preventative health measures.

Although the tests were completed, the fun was not over yet!  Upon completion, there were other fun activities for everyone to become involved.  There were heart healthy treats that were provided, yoga and meditation exercises, tips for the workplace exercise, stress management information, and chair massages that we are sure were a big hit.  Although it is Heart Awareness month it, is important that we all make these healthy preventative measures. 

At Home Senior Services would like to know what you do to keep you heart healthy.  We asked some of the staff members and these are the answers we received.

Morgan: Exercise on a regular basis

John: Typical gym workouts, mountain biking to get some fresh air, eating healthy

Mary Jo: Exercise daily

Senior Care Options

Thanks to one of our caregivers Dolly Zahn for bringing this article from the Pittsburgh Tribune-Review on senior care options to our attention.

 

http://triblive.com/business/headlines/3392762-74/care-services-seniors#axzz2KiCxJZ4Y

 

The article states that “Millions of families are beginning to grapple with the one major health expense for which most Americans are not insured: long-term care. About 10 million seniors currently rely on others for daily care, such as help getting dressed, preparing meals or taking medication. That number will only increase as more of the nation’s 78 million baby boomers enter old age. Nearly 7 in 10 people will need some form of long term care after turning 65 according to the Georgetown University Public Policy Institute.”

 

James Firman president of the National council on Aging says that “nobody wants to go to a nursing home, it’s the last resort. People want to stay in their own home, and if they can’t they want to go to a place where they can get assistance but that still feels homelike.”

 

The article then gives information on the various options seniors have besides nursing homes. Such as Medical alert systems, Adult day care, and home visiting services. It says that “Hiring a private care giver can be less expensive, though you may have to do more work in terms of performing background checks and tax requirements because you are hiring them as an employee.”

 

This is where At Home Senior Services can help. We hire caregivers and do the background checks and take care of the tax requirements for you. Call us at 412-604-0410 or visit our website www.AtHomeSeniorServices.com. We provide services to help seniors age in place.

Written By: Kevin Neufeld

Valentines Day Ideas For Everyone

            Valentines Day is just around the corner and if you’re like the rest of us you probably haven’t made plans yet. Here are some creative and interesting ideas for everyone, whether you’re single or attached. There are links for activates, gifts and anything else you may need to make your Valentines Day one you won’t forget.

 

Attached:

Men’s Health Valentine’s Day Survival guide

http://www.menshealth.com/best-life/valentines-day-survival-guide

Women’s Health Valentines Day gifts women will love

http://www.womenshealthmag.com/sex-and-relationships/valentines-day-gifts

Your Tango’s “10 Valentines Day Ideas That Aren’t Cheesy

http://www.yourtango.com/2013169728/10-valentines-day-ideas-arent-cheesy

 

Squidoo’s “Valentine’s day Creative Ideas 2013”

http://www.squidoo.com/my-valentines-day-lens-collection

 

Single:

Chiff.com’s “Going solo on Valentines Day”

http://www.chiff.com/a/valentines-singles.htm

She Know’s “What to watch on your solo Valentine’s Day”

http://www.sheknows.com/entertainment/articles/948995/what-to-watch-on-your-solo-valentines-day-10-picks

She Know’s “4 Fun solo Valentine’s Day ideas”

http://www.sheknows.com/love-and-sex/articles/947155/4-fun-solo-valentines-day-ideas

Your Tango’s “7 Perfect Valentine’s Ideas for Singles”

http://www.yourtango.com/201167542/7-single-gals-valentines-day-ideas

Heart Awareness Month

February is national heart month!  This month brings awareness to people who are interested in heart disease or looking for heart disease prevention.  Heart disease is the leading cause of death for both men and women.  This disease is preventable and controllable if individuals are willing to take an active approach in improving their health.  As we age, it is important that we all become more engaged in our own health.  There are many different signs and symptoms that pertain to a heart attack.

The five main symptoms include:

-Pain or discomfort in the neck, jaw, or back

-Feeling weak, light headed, or faint

-Chest pain or discomfort

-Pain or discomfort in arms or shoulder

-Shortness of breath

If someone you know is experiencing any of these types of symptoms, do not hesitate to call 911.  It is better to be safe than sorry.  However, there are measures that one can incorporate into their lifestyle that can improve their chances of not having heart disease.

The seven easy steps listed below can change your life!

-Do not smoke.  (If you do smoke try to stop)

-Maintain a healthy weight

-Devote 150 minutes to moderate intensity physical exercise a week.  It is easy as taking a walk

-Maintain a healthy diet

-Manage your blood pressure

-Keep cholesterol in check

-Manage your blood glucose levels

Also, do not hesitate to schedule a doctor’s appointment for checkups.  Everyone will have a better outcome if the early stages of heart disease are caught and regularly monitored.  Please spread the word that February is heart month awareness.  You never know, you could save someone’s life just by sharing this message.

Looking for rewarding careers?

Are you a strong, passionate, and a caring individual? All of these traits describe a caregiver employed by At Home Senior Services.  Caregivers are important because they allow for seniors to go about their daily routine in a normal fashion.  Caregivers enjoy this profession because they are dedicated to helping the senior community.  Without caregivers, some seniors would have to look to their family members to help them.  In most cases, this can place a heavy burden on the family members.  This is where At Home Senior Services comes into play.

At Home Senior Services is a family owned and operated organization.  Only the most qualified and compassionate caregivers are hired.  At Home Senior Services consider their caregivers as a part of the client’s family.  The bond created between our clients and caregivers is built on compassion, commitment, and companionship.  Clients tend to not look at their caregivers as a worker, but as a friend.

At Home Senior Services is a great place to work.  We are currently looking for caregivers and companions.  If you would like to help better someone’s life, At Home Senior Services is the place for you.  The small office environment provides a home like atmosphere.  Unlike other home health care companies, we know all of our workers and client’s names.  How many other organizations can honestly say that?  If you would like to provide life changing home care and being an extension of our family, At Home Senior Services is the place for you.  Please do not hesitate to give us a call. 412-604-0410