If you find yourself struggling with your emotional well-being, you may want to consider your physical health and whether increasing your activity levels could provide a positive influence.

Defining your mental or emotional well-being

No one is happy all of the time or able to escape difficult experiences, but being emotionally healthy can go a long way in helping you enjoy more of what life has to offer – and to face its challenges more confidently.

How you define a sense of well-being may be slightly unique, but the following are a few of the more typical features:

• Feeling good about yourself
• Functioning well – either individually or in relationships
• Able to deal with the ups and downs of life
• Feeling connected to your community
• Having control and freedom over your life
• Feeling a sense of purpose and value

Source: Mental Health Foundation

How physical activity can impact seniors emotional well-being

According to the Centers for Disease Control and Prevention (CDC), regular physical activity is one of the most important things you can do for your health. However, its effects may often be overlooked when it comes to your emotional well-being. Consider the following benefits:

1. Improved alertness and energy levels

Studies show people report increased feelings of contentment after being physically active. Exercise maintains your physical health but can also increase your energy and circulation, allowing your body and mind to function better.

Low intensity aerobic exercising for 30-35 minutes a day, 3-5 days a week has been found to improve moods, enthusiasm and alertness.

2. Positive impact on mood

Activity and regular exercise can improve and enhance your feeling of well-being. Concentrating on the activity or movement itself helps bring focus to the present and may distract you from negative thoughts or worries.

If you haven’t been active, it doesn’t require strenuous effort. Research has found that even moderate amounts of lower-level activity can improve your outlook on life.

3. Boost to your self-esteem

Self-esteem is a key indicator of good mental health and a barometer of your ability to cope with life’s stresses, according to research. Physical activity has been found to positively influence a person’s self-worth.

Maintaining a regular fitness routine leads to a sense of accomplishment. If you’re taking steps to keep in shape, you can’t help but start feeling better about yourself.

4. Decreased stress and anxiety

Our body’s defense to stress affects our emotional well-being. Research has discovered that highly active individuals tend to have lower stress when compared to those who are less active.

Exercise can also disrupt your stress by what the Mayo Clinic refers to as meditation in motion. After a great swim, run or playing a game, you may find you’ve forgotten many of the day’s annoyances.

5. Positive impact on depression and anxiety

Often a treatment for depression, research has found physical activity can reduce anxiety levels for those with mild symptoms. Another benefit is they feel empowered in managing their care.  

Exercise may also reduce the risk of cognitive decline. Those aged 65+ who remained moderately to vigorously active were less likely to experience cognitive issues than those who were sedentary or only participated in light activities.

Suggestions to improve your physical activity levels

If you would like a few tips to get you moving toward better physical and emotional health, consider the following steps:

1. Schedule a physical

If you haven’t been active, you might want to see your medical team for a check-up before you begin. You’ll receive the green light on activity levels or how to modify exercises if needed. They can also provide tips to help get you started.

2. Overcome barriers

Is movement a challenge? Do you have a negative image of exercising? Have you tried to remain active in the past but always became bored? Start small. Attempt a 5-10 minute walk. Try dancing instead of an aerobics class. But don’t give up.

3. Eat a healthy diet

Eating well is a critical building block for good health. Choosing the right nutrients and limiting fats, sugars and salt is key. The best foods provide fuel, lower your risk of some chronic diseases and benefit your brain and emotional well-being.

4. Sleep well

Sleep plays a vital role in maintaining good health. It helps to heal and repair heart and blood vessels, maintain healthy hormonal balances and lowers your risk for certain health problems. Quality sleep can help improve your ability to:

• Think
• React
• Make decisions
• Solve problems
• Control your emotions

How an independent living community positively impacts your health

Discover how the benefits of living in an independent living community can help you stay active and fit – while supporting good health.

Consider these advantages that can directly affect your physical and emotional well-being:

1. Fitness center: Many communities provide fitness centers, exercise classes and other amenities to help you remain in shape.
2. Planned activities: You’ll find a variety of physical and cognitive activities available and of interest.
3. Healthy dining: Eating right and enjoying delicious food is as simple as making your selection from the many menu choices.
4. Making friends: You’re almost guaranteed to meet and make new friends at activities, events and in the common areas.
5. Social events: Loneliness and isolation are not a problem in community life. Attending social events are not only fun but they’re good for both your physical and emotional health.

Ingleside’s Senior Living

If you’re considering an independent living community to help you remain active and support your physical and emotional well-being, we hope you will visit one of our Ingleside communities.

We believe you’ll find it’s even easier to live an enriched life when you take advantage of all the benefits we offer, including: 

• Maintenance-free lifestyle 
• Chef-prepared meals in our elegant dining rooms or casual cafés
• Fully equipped fitness centers
• Heated indoor swimming pools
• Woodworking shops
• Fishing ponds
• Indoor greenhouses
• Beautiful walking trails 

For information on Ingleside at Rock Creek senior living community located in Washington, DC, please call (202) 846-2651 with questions or to schedule a personalized tour today.

For information on Ingleside’s Westminster at Lake Ridge senior living community located in Lake Ridge, Virginia, please call (703) 420-7105 with questions or to schedule a personalized tour today.

For information on Ingleside at King Farm senior living community located in Rockville, Maryland, please call (240) 414-8557 with questions or to schedule a personalized tour today.

The post How Physical Activity Impacts the Emotional Well-Being of Seniors appeared first on Ingleside.

Consider the advantages of sleep therapy if you haven’t yet. There are several options available to help you get the healthy slumber that your body and mind needs.

Sleep Therapies

The inability to fall or stay asleep is a disorder known as insomnia. It can be a short or long-term problem or appear intermittently. You can also experience primary or secondary insomnia.

Primary insomnia is when your sleep problems aren’t linked to any other health conditions.

Secondary insomnia refers to trouble sleeping that results from a health condition, substance use, pain, or medication.

The following are some common causes that may be interrupting your sleep:

Primary causes of insomnia

1. especially in response to major life events such as the death of a loved one, job loss, or divorce.
2. including noise, light or temperature in your bedroom.
3. jet lag, new shift work, or personal habits.
4. there may be a tendency for insomnia to run in families.

Secondary causes of insomnia

1. conditions such as depression or anxiety.
2. including those taken for colds, allergies, high blood pressure, and asthma.
3. it’s easy for your sleep to be interrupted if you are in discomfort.
4. including caffeine, tobacco, or alcohol.
5. such as hyperthyroidism which can interrupt your sleep.
6. including sleep apnea or restless legs syndrome.
7. including pregnancy, dementia, ADHD, PMS, and menopause.

Source: WebMD

Tips to help you sleep better

Sleep is imperative to your health and you need to regularly get the right amount. The good news is that there are suggestions or treatments you can try.

The following is a list of tips that might help if you’re battling with insomnia.

Keep a regular schedule

Although many people use the weekends to catch up from the nights when sleep was short-changed, keeping a regular schedule helps train your body to go to sleep and wake up at the same time.

Eliminate stimulants

The effects of caffeine can last longer than you may have realized, up to 24 hours in some cases, so figure out your response. Also, be aware of how medications can affect your sleep.

Limit naps

While you may believe that taking a nap will help you with lost sleep, it can also have the opposite effect and interrupt your regular nighttime rest.

Exercise regularly

Keeping active can improve your ability to relax and get quality sleep. However, it also can be stimulating so finish any exercises at least three hours before you plan to sleep.

Limit activities in the bedroom

For many people, the bedroom is now where they check email, catch up on social media, or watch their favorite videos. But bright screens stimulate the brain and can make it harder to sleep.

Don’t eat or drink right before bedtime

Having food or drink right before it’s time to go to bed can stimulate your digestive system and bladder – making it difficult to sleep or can cause you to wake up during the night.

Eliminate worry and reduce stress

It’s difficult to rest if you worry about the day’s events or what may come tomorrow while in bed. Schedule a time to review any concerns before you get into bed, which can help reduce your stress.

Tune into a certain type of music

Music can help you fall asleep but it needs to be a certain kind. Find relaxing music with a rhythm of about 60 beats a minute. Instrumentals without words often work better but also avoid songs that evoke a strong memory or emotional response.

Source: WebMD

Cognitive behavioral sleep therapy

Another idea you may want to consider is therapy that helps you identify and replace thoughts or behaviors so that you can sleep better. There are a number of techniques to try:

This might include ways to promote sleep, such as having a consistent bed and wake-up time, avoiding naps and leaving the bedroom if you don’t go to sleep within 20 minutes.

Remaining in bed awake can become a habit that interrupts going to sleep. Limiting the time you spend in bed also helps you become more tired for the next night.

Change habits that may influence your ability to sleep, such as not getting enough exercise or exploring ways to wind down before bedtime.

Create a more comfortable bedroom to promote better sleep. Consider these ideas – keeping your room quiet, dark and cool, removing any electronics, and not having a clock in view.

This technique encourages finding ways to relax and calm your body and mind. You might try meditating, thinking of calming imagery, or muscle relaxation exercises.

This may be the opposite of what you’ve been trying, but when you stop pushing yourself to fall asleep, you may relax more, feel less anxious and find yourself drifting off.

This method allows you to become aware of your heart rate and muscle tension and how you can adjust them, helping you to identify patterns that affect your sleep.

Source: Mayo Clinic

Ingleside’s Independent Living

We understand the importance of sleep for both your physical and emotional health and hope you’ll find these suggestions helpful.

If you’re considering independent living, we invite you to visit an Ingleside community. They are designed to support your independence while living an enriched life.

Take a look at all the benefits we offer:

• Open one or two-bedroom floor plans that you can personalize to make your own
• Maintenance-free lifestyle
• Chef-prepared meals in our elegant dining room or casual café
• Fully equipped fitness centers
• Heated indoor swimming pools
• Woodworking shops
• Fishing ponds
• Indoor greenhouses
• Beautiful walking trails

For information on Ingleside’s Westminster at Lake Ridge senior living community, please call (703) 420-7105 with questions or to schedule a personalized tour today.

For information on Ingleside at King Farm senior living community, please call (240) 414-8557 with questions or to schedule a personalized tour today.

For information on Ingleside at Rock Creek senior living community, please call (202) 846-2651with questions or to schedule a personalized tour today.

The post Sleep Better with Sleep Therapy: Tips for Older Adults appeared first on Ingleside.

Remaining in control ranks at #1 or very near the top in “must-haves” for a great retirement life.

If you are beginning to consider what type of retirement living environment could best support your desired lifestyle, you may want to take a look at all that an independent living community has to offer.

An independent living community and your independence

If you’re not all that familiar with how senior living community life can champion your efforts to live an enriched and independent life, consider these benefits:

For most people, their desired lifestyle begins at home. This represents a safe haven from the world and is a reflection of how they want to live.

The right independent living community doesn’t mean you will need to sacrifice having your own beautiful space. You’ll also find many choices – in home styles, floor plans, sizes and layouts. You’ll want a community that offers you the opportunity to personalize your home as yours.

Another big plus is that your new home is designed to support aging-in-place. Like the majority of houses in the U.S., your old home may not have been. Instead, it might require extensive and expensive renovations.

Another priority is having options in how to spend your days, when and what you’ll eat or which activities to participate in. At an independent living community, those choices are all yours to make.

Will you join a group of friends for a fun aerobics class and then lunch – or is today the perfect time to sit outside and dive into your new book? All personality types are catered to. You can be as active as you choose or spend time taking a long walk or in the art studio. It’s all up to you.

Maintaining your independence is all about choices. And one of the most popular options that independent living offers is when it comes to the healthy and delicious dining offered.

Your private home will have a full-sized kitchen of course, so you’ll be free to plan and prepare your meals. But what about the times when you just don’t feel like cooking?

After years of shopping, cooking and cleaning up, it’s not surprising that many residents choose to take advantage of the on-site dining. You’ll discover chef-prepared meals that are not only nutritious but tasty as well.

At independent living, you’ll soon discover that there are always more choices to make. When it comes to staying active, it’s never been easier. Most communities offer a monthly calendar of planned events. With so many options, you will likely find more than a few that pique your interest. In fact, the most difficult part may be narrowing down your selections.

Staying active is great for your physical and cognitive health and it’s never easier than when someone else has taken on the responsibility of planning. You’ll enjoy participating in community social events as well as special opportunities offered off-site with the transportation provided.

As we grow older, we may find that friends move away or we may not be living close to our family. It can also become a little more difficult to meet new people. Yet having strong social relationships is critical to both our physical and emotional well-being – which in turn contributes to our independence.

Another great benefit of an independent living community is how easy and naturally it is to make new friendships. You’ll soon find yourself meeting your neighbors and other residents and discovering how much you have in common. With all of the activities and social events available, it won’t be long before you’re forming new lifelong friendships.

One of the best steps you can take to maintain your independence is to take care of both your physical and cognitive health. You won’t find a shortage of opportunities to do just that at an independent living community.

Moments from your front door, you’ll find the convenience of a fitness center where there may be equipment, instructional classes and the opportunity to create and maintain a regular exercise routine.

And when it comes to your cognitive health, you’ll find everything you need to keep that in shape as well. Stimulating games, conversations, artistic endeavors and social interactions are known benefits to the brain.

Additional benefits of an independent living community

The above advantages of community life can help you maintain your independence, but you’ll be happy to know there are even more benefits included. Consider these:

• Light housekeeping
• Maintenance-free living
• Amenities
• Safety and security
• Scheduled transportation
• Convenience of one-site location

Ingleside’s Westminster at Lake Ridge Independent Living

We understand the priority of remaining independent and have designed our community, services and programs to support all efforts to age well while living an enriched and independent life.

If you’re considering an independent living community, we hope you’ll visit Ingleside’s Westminster at Lake Ridge Independent Living community. Take a look at all the benefits we offer:

• Your choice of cottage or apartment home
• Open one or two-bedroom floor plans that you can personalize to make your own
• Maintenance-free lifestyle
• Chef-prepared meals in our elegant dining room or casual café
• Fully equipped fitness center
• Heated indoor swimming pool
• Woodworking shop
• Two fishing ponds
• Indoor greenhouse
• Beautiful walking trails through our 62 wooded acres

Please visit our website for more information or call (703) 420-7105 if you have any questions or would like to schedule a personalized tour today.

The post Independent Living Community Supports Your Independence appeared first on Ingleside.

The great news is that the right community will not only support their autonomy but also make their lives much easier.

Your loved one will appreciate living in their own home and making their decisions yet having help when they need it, such as with dressing, bathing or managing their medications.

But when searching for the best community, and to ensure the highest quality, you’ll also want to make sure the care provided is determined by your their personal preferences and desires.

What is person-centered care?

As the title implies, the care delivered is focused on the person, not a medical condition, the staff’s efficiency or the convenience of the community.

You may also hear it referred to as individualized care because it sees the whole person and not only the diagnosis or physical and cognitive needs. Yet it also goes beyond that definition.

Respect and acknowledgment of a person’s dignity is a cornerstone of this philosophy. In order to provide this style of care, all staff will need to get to know the individuals and learn about their likes and dislikes and what is important to them.

A few examples of this might include asking how a person would like to be addressed, such as by their first name, a nickname or more formally. It also respects personal choices for when to wake up, eat breakfast or go to bed.

If the resident cares to share, the staff may ask about backgrounds, careers and significant relationships. Spending time with the family is also valuable in creating more personal and interactive relationships.

The advantages of person-centered care in assisted living

Here are only a few of the benefits your family will discover:

One change that families often see is how quality of life for their loved ones improves once they move into an assisted living community. Having the daily help that they need, companionship and participating in chosen activities all can make a big difference. But being a partner in their own care greatly supports their sense of self.

As mentioned earlier, your parents will be making the same decisions just as they do now – when to wake up, when and what to eat and how to spend the day. Knowing that they are not losing independence but remain in control of their personal choices can benefit their emotional health.

With person-centered care, there’s no line of division between the care team because everyone works together to meet or exceed the needs of the resident. Staff members are empowered to make this happen.

When your parents have their preferences and lifestyles honored, they’ll soon experience the feeling of truly being at home. If someone else is directing their actions, that is not home but life in a facility. Person-centered care occurs in a community and promotes autonomy.

With person-centered care, the help and assistance your parents may need is there but the attention from the staff is how to help them live their most enriched life, not on what activities or tasks they may not be able to accomplish.

Showing consideration for your parents will also be evidenced by the staff’s language. For example, your parents will be asked how they would like to be addressed. The community is their home so they won’t be referred to as “patients” or living in a “facility.” They will be welcomed when they move in, not “admitted.”

Person-centered care also benefits the staff

Your parents and family will appreciate how person-centered care supports the staff, which in turn champions how they can help your loved ones.

A few changes that a person-centered care approach can bring includes:

Consistent staffing: Efforts are made to provide the same care team members for residents instead of rotating staff in and out. This allows the staff and your loved one to really get to know each other.

Allows better care to be provided: When staff are familiar with their residents, they are quicker to notice any negative health changes and can respond more rapidly. They also work together with the resident and family, resulting in better communication and partnerships.

Help when and where needed: There isn’t a “that’s not my job” philosophy with person-centered care. If your loved one needs help, whoever is there will provide it or retrieve who or whatever may be needed.

Ingleside at Rock Creek Assisted Living

We promote the philosophy of person-centered care and approach all of our residents with dignity and respect for their individualized preferences.

If your loved one needs help with the activities of daily living, we believe Ingleside at Rock Creek Assisted Living can be the perfect choice. We provide a helping hand to our residents but the benefits of community life go even further.

You’ll find private residences so your family members can maintain privacy and an independent lifestyle. We offer many social opportunities that provide fun, educational or artistic endeavors. The possibilities to meet and make new friends are easy and ongoing with so many activities and events to choose from.

And our compassionate team is not only here to help your loved ones with basic tasks but to encourage them to live a full and enriched life.

If you’d like more information about assisted living, please download our complimentary guide Just the Facts: Your Guide to Assisted Living. Call (202) 846-2651 if you have any questions or would like to schedule a personalized tour today.

The post The Advantage of Person-Centered Care in Assisted Living appeared first on Ingleside.

But aging doesn’t need to mean a loss of autonomy. Although not entirely in your control, there are still several actions you can take to keep as healthy as possible, which will greatly impact your ability to remain independent.

5 top tips for seniors’ independence

Consider these suggestions to proactively help you remain independent.

Eat a healthy diet: minimize processed foods, sugar and snacks and focus instead on increasing your servings of fresh vegetables and fruits, whole grains, nuts and legumes.

Get enough sleep: Find the amount of sleep your body needs and get it nightly. People often borrow from their sleep when they need more hours but it’s detrimental to health.

Take your medications as prescribed: Understand the purpose of the prescriptions you’re taking. If you have questions or concerns, ask your doctor. Ensure you take all medications as prescribed and on time.

Keep your medical appointments: Don’t skip your check-ups or follow-up appointments. Illnesses or conditions are easier to manage when addressed early. Be an active participant.

Keeping your body and mind in shape plays a large role in influencing your ability to remain independent.

Maintain a regular exercise routine: Aim for at least 150 minutes per week of moderate or above aerobic activity.

Work your muscles: Add in weight bearing exercises to build muscle mass, helping to prevent falls.

Manage chronic conditions: Neglect can greatly affect both your body and brain health.

Keep your mind stimulated: Participate in intellectual activities, play games, take a class or teach one.

Be social: Spend time with friends and family and stay connected with your community.

Manage your stress: You can’t eliminate it completely but try exercise, relaxation techniques and having a positive attitude.

Many seniors will tell you the best advice is to prepare for what the future might hold. Try to look down the road a bit and see if there are steps you can take today that will make tomorrow easier. Making a plan ahead of time goes a long way toward keeping you independent and in control.

A few examples include – if you see the day coming when you will no longer be able to drive and don’t live where there are alternative transportation options, you may want to consider a move. Or, if you are single and live alone, what services are available in your area if you someday will need a little help with the daily tasks of living?

One mistake that older adults often make is a hesitancy to ask for assistance. Instead, you should realize that receiving help, especially with basic tasks, can make continuing to live an independent life possible.

Is home maintenance becoming more than you can handle? Are you finding it more of a challenge to keep up with repairs or landscaping? Find help. Maybe driving in traffic is becoming something you’d rather avoid but you don’t want to miss out on activities. Research what options are available.

Maybe it’s time for you to enjoy the rewards of your hard work of career and raising children and take steps to make your life easier.

Keeping up with a house, especially one that may have more space than you need, can be tiring. Ask yourself if this is the right space for you to age-in-place? Will it require renovations?

If it’s becoming more difficult to get together with friends and family, consider how you can meet new people and share your experiences. It’s time to have more fun in your life.

How an independent living community can help seniors maintain independence

Retirees looking forward to an easier but more fulfilling lifestyle often consider moving into an independent living community. Why? Just consider how much easier and enriched your life might be:

Opportunities to meet and make new friends: Making friends is almost guaranteed with the many options to meet your new neighbors.

Maintenance-free lifestyle: It’s all taken care of – exterior, interior and grounds.

A monthly calendar of activities: You’re bound to find something of interest with so many options to choose from.

A fitness center: It’s easy to stay in shape with the equipment and classes right outside your door.

Activities to keep cognitively fit: Take advantage of the games, stimulating conversations and social activities.

Dining options: It’s your choice – you can either cook in your own full-sized kitchen or enjoy the on-site possibilities.

Scheduled transportation: You can hang up the keys with scheduled transportation to medical appointments, shopping or entertainment.

Ingleside at King Farm Independent Living

You won’t lose your independence if you choose to make Ingleside at King Farm Independent Living your new home. In fact, we believe you’ll realize you’re now experiencing the best of both worlds – an independent lifestyle with all the conveniences and benefits of community life.

You’ll discover our activities, social events, fitness center, delicious dining options and other first-class amenities to be everything you need to support your wellness goals.

You’ll find your private home offers open and inviting spaces, walk-in closets and well-equipped kitchens. You’ll have the choice of the floorplan that works best for you. You’re also encouraged to personalize your home so it will be a unique expression of your own style.

Our well-planned community has been created to provide all the possibilities you’re looking for:

Maintenance-free living
Staffed fitness center
Indoor heated pool and spa
Cultural Arts Center
New library
Art studio
Game room
Classes, clubs and programs
Meditation space and Yoga studio
Spa/salon with massage room
Spiritual, musical and theatrical programs
Along with scheduled transportation to medical appointments, shopping, concerts and other events, you’ll have easy access to the shuttle system that loops to the Metro as well as walking paths that lead to The King Farm Village Center, just a few blocks away.

Please visit our website or call (240) 414-8557 if you have any questions or would like to schedule a personalized tour today.

The post Keep Your Independence: 5 Top Tips for Seniors appeared first on Ingleside.

If so, you may be finding yourself becoming a caregiver. If this is new to you, you might be unsure of how to make the logistics work.

Don’t panic. Many adult children have become caregivers and survived. It’s important to recognize that help is available and that you are not alone.

Caregiving tips

Although this may be your first experience at caring for an older adult, there are steps you can take to help you prepare.

Consider the following suggestions to get you started:

Determine the type of care your loved one needs. If it is extensive, you may want to contact in-home care services or discuss whether an assisted living community might be most appropriate. Understanding what assistance is needed will help illustrate the care required.

Depending on the level of assistance required, you should be able to determine if help is needed for an hour or two a day, part or full time or if overnight attention is necessary. Consider if you can provide this time or if you’ll need additional help.

You may only need to perform daily tasks, such as shopping or help to prepare a meal. But if your loved one requires more specialized care, do you have the skills to assist? Is there training available or service organizations that could fill in the gaps?

Are there other family members available that could help? Is there a neighbor who might be able to check in on your loved one or provide companionship? Create a list of responsibilities and see if they can be divided between all resources.

Don’t forget to expand your search beyond family members when looking for possible care resources you may be able to use. Research local senior centers or adult day programs that provide services, meals and companionship.

Tips to survive as a caregiver

Review these suggestions to help you survive and thrive as a caregiver:

As much as you want to help your parent or loved one, you likely also have other responsibilities to juggle, especially if you’re raising your own family or working.

Ensure you maintain enough time to take care of yourself. It’s not uncommon for caregivers to neglect their own physical and emotional health. If you become ill, you won’t be able to provide care for your loved one.

You want to be successful at caregiving but consider what obstacles may stand in your way. Do you live in the same city as your parents? Are you working at a stressful job that requires many hours in a day?

Are you anxious about the responsibilities of caregiving? Check with your local Area Agency on Aging, National Family Caregivers Association or medical team for possible classes and suggestions or tips for how to provide healthy diets, engaging activities and exercises.

Create a strong care team for support. Start a list of all available family members, friends and neighbors that can assist. Look to other resources available in the community.

Match those who can best provide what may be needed, including finding someone to assist with the shopping, preparing meals, doing laundry, light housekeeping, driving your loved one to a medical appointment or providing friendship.

One tip to greatly increase your chance of success while caregiving is to prioritize and organize. There are many tasks that will need to be completed but some will take precedence. Remember to also prioritize the separate responsibilities you have that also need to be taken care of. Do your best and accept that some things will need to wait for another day.

If you’re the primary caregiver, you will need to identify resources that can provide a break for you when needed. Whether it’s time to attend to your own medical appointments, shopping or other responsibilities, it’s important to be able to take a day, a weekend or even a vacation without worrying about the quality of care your loved one is receiving.

How an assisted living community can help

If the time does come when the care needs of your loved one become more than you are able to provide, your family may want to consider the benefits that an assisted living community can offer.

Not only will your parents receive the care that they need but will also live an independent lifestyle in their own residence, eat healthy and delicious food, participate in fun and meaningful activities, meet and make new friends and stay physically and cognitively fit with exercises and stimulating pursuits.

As an assisted living community provides for all the care needs of your loved one, your primary role can now return back to being a son or a daughter first – and spend your time enjoying each other as a family.

Ingleside’s Westminster at Lake Ridge Assisted Living community

Assisted living can encourage your loved one to remain engaged and participate fully in life, while receiving the helping hand they may need with the activities of daily living. But we do understand the conversations and decisions can be difficult and we’re here to help.

The role at Ingleside’s Westminster at Lake Ridge Assisted Living is to support our residents to live their best life possible. The residences, activities and amenities are tailored to meet their preferences. And the benefits don’t stop there.

Privacy, assistance whenever needed, delicious chef-prepared meals and scheduled transportation are among the advantages we offer. Your loved one will feel right at home in the spacious living suite with its own bathroom and large walk-in shower. Meeting and making new friends with our programs and social opportunities will occur easily.

If you would like more information about assisted living, please download our free resource, Just the Facts: Your Guide to Assisted Living.

Please call (703) 420-7105 if you have any questions or would like to schedule a personalized tour today.

The post Becoming a Caregiver: Tips to Survive appeared first on Ingleside.

Although weight can travel in both directions, obesity affects around 40% of adults in the U.S., according to the Centers for Disease Control and Prevention. For many seniors, maintaining the same diet will actually result in adding pounds as their metabolism and activity levels decrease.

The good news? There are steps you can take to maintain your weight.

How to determine if you’re at a healthy weight

A common way to assess whether you are within a normal weight range is to calculate your Body Mass Index (BMI) and waist circumference, according to the U.S. Department of Health and Human Services’ National Institutes of Health:

Body Mass Index

BMI estimates your body fat using a BMI calculator or table to obtain your score. You are considered:

• Underweight if BMI is:            Below 18.5
• Normal weight if BMI is:          18.5 – 24.9
• Overweight if BMI is:              25.0 – 29.9
• Obese if BMI is:                      30.0 and above

Waist Circumference

The circumference can alert you to increased health risks such as heart disease or type 2 diabetes. The risk increases if your waist size is generally greater than 35 inches for women or 40 inches for men.

There is also a Risks of Obesity-Associated Diseases by BMI and Waist Circumference table. This provides information regarding whether your BMI combined with your waist circumference increases your risk for developing certain weight related diseases or conditions.

Why growing older can cause a gain or loss of weight

Common reasons for weight loss after the age of 65 can include:

• Heart problems
• Diabetes
• Kidney disease
• Side effects of medication
• Challenges of preparing and eating nutritious food

Common causes for weight gain after the age of 65 can include:

• Loss of muscle mass, resulting in a decrease in the number of calories burned
• Decrease in moving or exercising less
• Decline in hormones that affect weight

Tips to maintain a healthy weight

It can be confusing for older adults to gain weight when they are still eating the same type and amount of food. The problem is that you may be less active and are burning fewer calories. The key is to move more and guard against being sedentary.

If you’re just beginning, strive for moderate exercise for 30 to 45 minutes, at least 3 to 5 days a week. Set a goal to eventually exercise or be physically active at least 30 minutes a day for every day of the week.

If you’re moving less but eating the same amount of calories, you’ll gain weight. This often catches people by surprise. As your metabolism slows down, you’ll begin burning fewer calories. Pay attention to your portion sizes and your activity levels.

A great way to satisfy your hunger without gaining weight is to eat foods that naturally are lower in calories such as fresh fruits and vegetables. Not only will they provide the nutrients that you need, you’ll feel fuller.

Greatly reduce foods that contain added sugar, often discovered in juices, desserts and processed food. The American Heart Association generally recommends limiting the amount of added sugars daily to no more than 100 calories for women and 150 calories for men.

How an independent living community can help

Older adults who make an independent living community home soon discover many benefits that can help them control and maintain their weight. Consider these advantages:

You’ll enjoy a full-sized kitchen in your new home but you can also take advantage of the community’s dining options. You’ll find chef-prepared meals that are nutritious and delicious. Special diets can also be accommodated.

It’s easy to get your work-out in when all you need to do is walk out your door to the fitness center. You’ll discover weights, equipment and classes so you can safely get into the right routine. Joining your friends can also help you stay motivated.

Staying active and physically fit is no problem if you live in an independent living community. You’ll find a monthly calendar full of planned programs to choose from as well as sporting games, swimming and other amenities.

One of the best motivators for staying in good physical shape are friends. It’s been discovered that we often are positively influenced by our friendships who are there for support and encouragement. It’s also more fun to exercise with others.

Ingleside at Rock Creek Independent Living

Maintaining a healthy weight can occur with the right diet, exercise and physical activity and an independent living community can help.  Along with being supported in your efforts to age well and live life to the fullest, you’ll appreciate the ease in keeping active, eating healthy, staying in good physical condition and creating strong social relationships.

If you’re considering whether independent living could be right for you, we think you’ll be glad to discover how beneficial our community at Ingleside at Rock Creek can be.

You’ll have the choice of a spacious one, two or three bedroom floor plan with a full sized kitchen, large windows that flood your living space with natural light, safety features and underground parking.

You’ll also enjoy the opportunities to engage and improve your physical and emotional health as well as your quality of life, where you’ll discover:

• The advantages offered at our fitness and health facilities.
• How easy it is to eat well with our delicious, chef-prepared menu choices.
• The benefits of staying active as you join others in entertaining or educational programs.
• Meeting and making new friends at our many social activities.

Please visit our website for more information. Call (202) 846-2651 if you have any questions or would like to schedule a personalized tour today.

The post Tips to Help Maintain a Healthy Weight as You Grow Older appeared first on Ingleside.

If this is happening, there are steps you can help them take to get moving again and counter the response to becoming more sedentary.

The consequences of mobility for seniors

When we’re mobile, we’re able to move around freely. We can get to where we want to go, whether it’s across the room or down the street.

Losing mobility is often the result of changes that occur as we grow older, such as becoming more difficult to walk, keep our balance or maintain our physical strength, according to the National Institute on Aging. These changes often lead to falling, greatly impacting the ability to visit family and friends or participate in activities.

The following can also result from loss of mobility for older adults:

• Less likely to remain living at home
• Higher rates of disease
• Higher rates of disability and hospitalization
• Negative effect on social and emotional well-being
• Decrease in quality of life

How seniors’ mobility affects their independence

Older adults who have lost some of their mobility may also find that they struggle with activities of daily living such as eating, bathing, dressing or grooming. Help may also be needed to get into or out of bed.

Those who are not able to be as mobile as they once were may find themselves no longer participating in physical activities or exercises. Unfortunately, this will likely contribute to a greater loss of movement as they grow older.

They may find themselves no longer exercising or being physically active which can contribute to less mobility. Many older adults spend on average between 9 and 13 hours a day sitting which can have a negative impact on their health. Finding ways to interrupt long periods of sedentary behavior should be a priority.

Tips to improve mobility

Studies have shown that less than half of those 65 and older meet physical activity guidelines. Taking steps to maintain your mobility can lower your risk of cancer, heart disease and diabetes. Even moderate movements provide health advantages.

Taking walks or moving around the house more is beneficial. If you have access to a swimming pool, take advantage of the support water provides while allowing you to exercise your muscles.

Reach out for assistance if you need help developing a routine. Remember, almost any activity that gets you moving counts. If going to a gym and doing repetitions isn’t for you, how about dancing or taking part in stretching exercises.

If you’re unable to stand – or for long periods – there are also several seated exercise routines that you can try, including non-impact aerobics. You’ll find you can still strengthen different areas of your body, including your back, chest, abdomen, arms and legs.

The less mobile a person is, the higher the risk of falling and becoming injured. If the muscles are weakened, coordination and balance also suffer. Unfortunately, when people feel unsteady, they instinctively begin to move less which in turn can make them weaker.

The good news? It’s never too late to improve your balance. Begin with stretches and walking short distances. Discuss with your doctor safe ideas for you to try.

What you eat affects your ability to move, according to Harvard Medical School. How? The nutrients help build bone, energize your muscles, repair tissue and keep your brain active and your heart pumping, all required for movement.

Diet can also influence your risk of developing chronic diseases that greatly impact your ability to remain mobile. The right amount of calories can also help you avoid becoming overweight, which can make it more difficult to move.

Older adults may hesitate to turn to different types of assistive equipment, but they can actually help keep you mobile. Railings, ramps and grab bars can make it easier and safer for older adults to maintain their mobility.

Talk to your doctor about whether using a cane, walker or wheelchair might help keep you independent. You may learn it could mean the difference between seeing friends and attending activities instead of staying at home.

How an assisted living community can help

One of the keys to living a quality life is being able to remain independent. Losing mobility can be a challenge but moving into an assisted living community can bring the type of added support that may be more difficult to find at home.

Assisted living communities are designed to be accessible and accommodate several options for mobility assistance. Unlike many homes in the U.S. today, these communities are built with zero step entrances, wide halls and doorways and accessible bathrooms and kitchens.

Of course, you’ll also find a helping hand with the tasks of daily life but also a boost to your independence. Loss of mobility can be frustrating as it may cause you to rely on your family more than you might like. The well-trained staff at an assisted living community will work with you to keep you moving.

Ingleside at King Farm Assisted Living

A consequence of mobility loss often results in a sedentary lifestyle, which can greatly impact your parents’ health. If they are struggling with mobility, assisted living may be the right answer to support their independence and lend a hand with daily tasks.

Not only will they be encouraged to live a meaningful and active life, they’ll enjoy the benefits of a private residence, healthy and delicious meals, opportunities to meet and make new friends, have the freedom of a maintenance-free lifestyle and the advantage of scheduled transportation.

At Ingleside at King Farm Assisted Living, we believe in a whole-person approach and our well-being philosophy ensures everyone is treated with the respect that allows independence and choice. All of our staff members are trained to compassionately engage with our residents, assisting them when needed and supporting them always to age well.

If your family is considering assisted living, we invite you to download our free resource, Just the Facts: Your Guide to Assisted Living.

Call (240) 455-4582 if you have any questions or would like to schedule a personalized tour today.

The post Suggestions for Seniors if Mobility is Affecting Your Independence appeared first on Ingleside.

One idea you might want to try is sensory stimulation.

For older adults that may be living with the early stages of a cognitive impairment, communication through words often becomes more difficult. However, arousing the senses can be a great way to connect with your loved one, allowing the gift of expression and reminiscing.

What is sensory stimulation?

It’s a simple process and requires only everyday objects. The key is to stimulate one or more of the senses, which includes seeing, hearing, touching, smelling and tasting. Although there are many activities you can choose that will activate more than one sense, it’s recommended to focus on only one at a time.

Why sensory stimulation can improve quality of life

Any activity that provides a supportive environment and the opportunity to spend time together is a benefit for both the individual, family members and friends. But if communicating verbally has become more of a challenge, it’s important to find alternative ways to still be able to make a connection. Sensory stimulation can be a great choice.

Studies have shown the following benefits may result from sensory stimulation, which can have a positive impact on your loved one’s quality of life:

• Improved mood
• Increased sense of self-esteem
• Increased concentration
• Improved communication with others
• Increased feelings of well-being
• Reduced agitation and anxiety
• Improved participation in group activities
• Past memories sparked by the senses
• Increased feelings of connectedness by family and the individual

It’s a good idea to try and link your activity ideas to the person’s interests, background and preferences. You’ll be more successful in helping them connect if the stimulation is tailored specifically to the individual. The stronger the association the person has with the activity, the more likely it is to generate a positive response.

For example, those who once loved gardening may be able to relate back to that time by running their hands through soil. Musicians may travel back to the days of playing if they have the opportunity to sit at a piano. Providing them the chance to take part in activities that may help evoke past memories can contribute greatly to their quality of life.

Sensory stimulation ideas to consider

These ideas can help get you started if you’re interested in trying this type of communication with your loved one. You’ll want to pay attention to the senses that seem to be most responsive and to what activities your family member enjoys most.

As with all interactions, there may be times when it’s better to try a different activity or wait for another day. Staying flexible and positive can make all the difference.

Activities to consider:

• Create a mobile made of different shapes, materials and colors.
• Browse through a photo album or scrapbook
• Take a walk in a garden or along a nature path

Activities to consider:

• Listen to favorite music from their past
• Read aloud from a treasured book
• Spend time outdoors and listen to the sounds of nature

Activities to consider:

• Experiment with different materials and textures
• If an animal lover, bring in a pet they can stroke
• Provide a facial, manicure or pedicure

Activities to consider:

• Provide an arrangement of fragrant flowers
• Experiment with samples of aromatic herbs and spices
• Bring in an assortment of perfumes or scented hand creams

Activities to consider:

• Choose a selection from some of their favorite foods
• Experiment with sweet, salty and spicy bites
• Try different drink flavors

How an assisted living community can help

If you believe your loved one would benefit with more interaction, planned activities or the different types of therapies that are now available, community life can provide the perfect setting.

Along with the trained staff, assisted living communities are designed to provide the best living environment for their residents who need assistance or special attention.

You’ll find sensory stimulation activities available as they are known to provide a calming experience, encourage their residents to engage with others and to also feel connected to the staff, neighbors and the world around them.

Ingleside’s Westminster at Lake Ridge Assisted Living community

We encourage our residents to remain engaged and participate fully while receiving the helping hand they may need with the activities of daily living. We also provide sensory stimulation activities to support our residents to live enriched lives.

The role at Ingleside’s Westminster at Lake Ridge Assisted Living is to provide the environment and opportunities for our residents, staff and families to engage fully. The residences, activities and amenities are tailored to meet personal preferences and needs. And the benefits don’t stop there.

Privacy, assistance whenever needed, delicious chef-prepared meals and scheduled transportation are among the advantages we offer. Your loved one will feel at home, respected and well-cared for. We are also a trusted support resource for our families.

If you would like more information about assisted living, please download our free resource,Just the Facts: Your Guide to Assisted Living.

Please call (703) 420-7105 if you have any questions or would like to schedule a personalized tour today.

The post How Sensory Stimulation Can Improve Your Loved One’s Life appeared first on Ingleside.

But while the attention is on your loved one, it’s important to remember that you also will need to take care of yourself.

It’s not uncommon for caregivers to neglect their own physical and emotional health. Those watching over family members with Alzheimer’s are at a greater risk for anxiety, depression and a poor quality of life than those who provide care for loved ones with other conditions, according to the Centers for Disease Control and Prevention.

Challenges for the caregiver

The care needs of those living with Alzheimer’s can be great. As their requirements increase, the caregiver’s responsibilities do as well. You may be assisting with:

• Their personal needs, including bathing, dressing and grooming
• Planning, shopping and cooking all the meals and helping them to eat
• House cleaning and laundry
• Arranging and assisting with activities
• Creating opportunities for them to meet and socialize with others
• Transportation and accompaniment to all medical appointments
• Their safety and security, 24 hours a day

Most people don’t have prior experience in caregiving and may feel especially unprepared to take care of a loved one living with Alzheimer’s. You may also find yourself needing the skills to provide these additional supports:

• Continued emotional support
• Reassurance for anxiety, anger and frustration
• Finding ways to communicate when words are no longer possible
• Understanding different behaviors and knowing how to adapt to changes

Caregiver stress symptoms

The stress that can result from caring for a loved one with Alzheimer’s is real. If you’re experiencing any of the following symptoms, you may want to discuss this with your doctor or another resource:

Source: Alzheimer’s Association

The advantages of Alzheimer’s support groups

There are many steps caregivers can take to help care for themselves but there is one that can address the needs of the person while also providing the advantages of friendship and encouragement – a support group.

Support groups provide a connection between those experiencing similar situations and a link to the outside world. You’ll not only find people who know what it feels like to care for a loved one with Alzheimer’s but these additional advantages as well:

One of the biggest benefits that a support group can offer is helping others understand that they are not alone. Caring for someone with Alzheimer’s is challenging and can often result in feelings of isolation. Knowing there are people who are also navigating this journey is comforting.

Having an outlet to talk freely about your fears, frustrations and worries can relieve stress. You may feel that other family members or friends don’t understand what you’re going through or that they might be critical if you openly expressed your thoughts. A support group can be a safe haven.

Another great advantage is the opportunity to listen and discuss with others how they approached certain situations. They can share what worked for them and what didn’t. They may have useful advice that you’ll want to try or suggestions on how to save time and trouble or what you may want to avoid.

Sometimes what you need the most is the support that a group can offer. Caregiving can be exhausting and leave you feeling as if you don’t know what to do next. Knowing there are others to encourage you along the way can give you the added energy and reinforcement that you need.

On the days you begin to doubt if you have the strength and ability to continue to care for your loved one, you may wonder how anyone can successfully navigate this challenge. With a support group, you will be surrounded by those who are there with you or who have made it through.

Help with finding an Alzheimer’s support group

You may want to ask yourself these questions when looking for a support group:

Ingleside at Rock Creek Memory Support Assisted Living

We understand the challenges of Alzheimer’s, including the care that the caregiver also needs. Support groups can be a positive experience for many family members and friends of those living with this illness and we hope these tips help.

As Alzheimer’s is a progressive illness, if the time does come when a higher level of care is needed than you feel you can provide, we invite you to consider Ingleside at Rock Creek Memory Support Assisted Living.

Our compassionate staff, therapies, programs and residences are all designed to provide our residents with the highest level of care, independence and dignity. We are also a supportive resource to our families.

Please visit our website for more information. Call (202) 846-2651 if you have any questions or would like to schedule a personalized tour today.

The post Caregiving for a Loved One with Alzheimer’s? The Advantage of Support Groups appeared first on Ingleside.