Getting Fit: Setting Short-Term Goals for Long-Term Benefits

Posted by:

Individuals who are working to improve their health often look for a transformation to happen overnight. You want to optimize your appearance and energy levels, and it can be discouraging if you don’t feel like you are getting the fast results that you desire.

The truth is that your long-term results are based on the small decisions that you make each day. If you want to improve the results that you are getting, then you need to set short-term goals. These small steps provide achievable actions that will help you reach your ultimate goals later on.

Goals for Boosting Your Fitness Levels

Setting goals can be a great way to find the motivation that you need to make changes in your life. The best way to experience the success that you desire is by setting goals that are specific, realistic, and important to you.

Pick short-term fitness goals that will make it easier to incorporate physical activity as a part of your daily living. For example, you might mark a time on your calendar, buy the fitness shoes that you need, find a “buddy” to exercise with, and/or find a class that you want to attend.

Then, these short-term goals can be expanded to include other activities which will help with fitness results. You might start tracking your weight, the number of hours you exercise each week, or the amount of weight that you can lift.

Identifying these short-term goals make it easier to find the long-term goals that will help you succeed. Think about where you want to be in 3 months, 6 months, or a year from now. Then find realistic action steps that will help you reach that destination.

Safety When Exercising

Even if you are feeling motivated to improve your fitness, don’t let your mind push harder than what your body can handle. Safety should be your top priority! Here are a few tips to maintain safety when beginning a new exercise routine:

  • Talk to your doctor if you have any specific health concerns that need to be addressed
  • Start out slowly, then gently increase the intensity and length of your workouts
  • Manage food consumption to support energy usage
  • Drink plenty of water throughout the day, including during your exercise session
  • Wear appropriate shoes and clothing for the activity
  • Always warm up before working out

At Windward Life Care, we provide services to help you maintain good health at all stages of life. For more information, contact our team to learn more about health and fitness services that are available in your area.

0

Your Genetic Risk of Developing Alzheimer’s

Posted by:

Researchers have found that genetics can be a factor in the development of Alzheimer’s dementia, making many people wonder if they have the genes that contribute to this disease. Both early-onset and late-onset Alzheimer’s have genetic components, so some individuals may wish to have a better understanding of their family health history to see if they might be affected.

It is important to note that even though Alzheimer’s is associated with genetic factors, there are certain lifestyle changes that can be used to support brain health at all stages of life.

Risk of Early-Onset Alzheimer’s Disease

It is estimated that having a parent with a genetic mutation for familial Alzheimer’s disease means that you have a 50/50 chance of having the same mutation. When the mutation is inherited, there is a strong probability of developing early-onset Alzheimer’s.

This risk is comparably small, with only about 5% of Alzheimer’s cases falling under the category of early-onset Alzheimer’s disease. Usually, the diagnosis occurs in people between the ages of 30 and 60.

Late-Onset Alzheimer’s Disease

The majority of people with Alzheimer’s experience symptoms that set in after the age of 65. Researchers are still trying to understand the causes of the late-onset disease. At this point, it looks like a combination of environmental, genetic, and lifestyle factors that can influence the risk of late-onset Alzheimer’s.

Unlike early-onset Alzheimer’s, researchers have been unable to identify specific genetic mutations that increase the risk of symptoms. But, it has been found that having a form of the APOE gene located on chromosome 19 might influence the risk of this disease.

Genetics Aren’t Everything

Even though there are connections between genetic factors and Alzheimer’s, having a specific gene doesn’t mean that you will have dementia later in life. Not everyone with these genes develops the symptoms of Alzheimer’s. So, other environmental factors likely play a part in the risk of this disease.

There are many things that you can do to contribute to good health, including brain health, as you age. These include paying attention to nutrition; getting regular physical activity; managing cardiac conditions; and engaging in stimulating cognitive and social activity.

If you suspect that you or a family member might be experiencing cognitive changes, then having an examination by a trained healthcare provider is a good first step. Here at Windward Life Care, we offer the support that you need to find the medical professionals who provide the care that is needed. Contact us for more information.

0

Reducing Injury When Caring for a Loved One by Guest Blogger Chris Corpuz

Posted by:

One of the most common complaints among family members and caregivers is the frequency of injuries, and the chronic aches and pains they experience. Caring for someone with aging issues, chronic conditions, and other special needs is incredibly demanding. It takes a toll both physically and emotionally.

Reneu Health, Inc. recently had the pleasure of working with Windward Life Care to provide one client’s caregiver team with a personalized, hands-on training in proper body mechanics and transfer safety. This client requires significant assistance with transfers and uses specialized lift equipment; ensuring the proper use of this equipment, as well as the safety of the client and caregivers were the goals. Over the course of 2 sessions, we practiced techniques that Home Care Aides apply daily.

Using proper technique is critical for caregivers to avoid injuring themselves and the person they are helping. Following very simple techniques, you will significantly reduce the stress you put on your body while caring for a client or loved one.

Basic body mechanics:

  • Practice proper “squat” technique by keeping your back straight while bending at the knees and hips. Look straight ahead to protect your neck and keep proper spinal alignment.
  • Always keep your body as close as possible to the person or object you are trying to move. Don’t reach out or over to try to lift weight. This puts too much stress on the joints.
  • Remember that your “core” or midsection is your center of gravity. This is the strongest point during a transfer or lift. The more you move away from your center of gravity, the more risk increases for injury.

Transfers:

  • Explain what you are going to do before you do it. Give step by step instructions to the person you intend to transfer. Sometimes a simple miscommunication leads to injury for one or both of you. When working with dementia, consider using the same cues every single time you give instructions. This helps to clarify instructions for individuals who are easily confused.
  • Set up everything you need before proceeding. Make sure the area around you is safe and free of clutter that you may trip on. If transferring from a wheelchair, for example, make sure the chair is locked and positioned optimally. The surface you are transferring to should be stable and angled for a successful transfer.

– article written by guest blogger: Chris Corpuz, CSCS

Reneu Health, Inc. provides at home, one-on-one activity based programs for seniors and special populations. We specialize in both preventive and rehabilitative care. Each program is specifically designed to meet your needs, and is appropriate for all levels of ability. We also work with companies like Windward Life Care to provide individual and group safety training in the comfort of your home or office.www.reneu-health.com

0