The Happenings at AVIA!
My name is Kimberly Johnson, and I am the Resident Services Director at AVIA Senior Living! I am so excited to share with you weekly some of the happenings here at AVIA!
As we march into spring, I see more and more residents coming down to the Gathering Room! I love seeing you all engaging in chit chat and activities! I’m hopeful that in a couple weeks or so, we will have our patio and balcony all kitted up for spring enjoyment! Don’t forget about the rocking chairs out front! Make the most of the nice weather and enjoy being outdoors!
Warmer weather means we can be outside more often! In April I will add morning walks back to our activity calendar. I will also add in a fitness class each week. We will do chair yoga, dancing, and some strength training. I hope you will join me!
Fitness is for more than weight loss, beach bods, and building muscle. It is also essential to stress relief, mental health well-being, strengthening your body, balance, and your health. Enjoy this excerpt from an article I found…
There are many benefits of exercising when you’re a senior, including:
It improves your strength. This helps you stay independent.
It improves your balance. This prevents falls.
It gives you more energy.
It prevents or delays diseases, such as heart disease, diabetes, or osteoporosis.
It can improve your mood and fight off depression.
It may improve cognitive function (how your brain works)
It is safe for most adults older than 65 years of age to exercise. Even patients who have chronic illnesses can exercise safely. These include heart disease, high blood pressure, diabetes, and arthritis. In fact, many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor.
Path to improved well being
There are 4 types of exercise. It’s important to include all 4 types in your exercise routine.
Endurance — increases your breathing and heart rate. Improves the health of your heart, lungs, and circulatory system. Builds energy. Includes:
- climbing stairs/hills
- raking, mowing
Strength — makes your muscles stronger. Includes:
- Lifting weights.
- Using a resistance band.
- Doing body-weight exercises (push-ups, sit-ups).
Balance — helps prevent falls. Includes:
- Standing on one foot.
- Walking heel-to-toe.
- Tai chi or yoga.
Flexibility — stretches your muscles, keeps you limber and more easily able to move. Includes:
How often should I exercise?
Seniors age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week. You should also do strength training at least 2 days a week. You can work on balance and flexibility every day.
In addition, you should incorporate physical activity into your daily routine. Examples of working more activity into your day include:
Taking the stairs instead of the elevator.
Parking farther away from your destination.
Walking or biking places instead of driving.
Walking your dog.
Working in the yard.
Doing light exercises while watching TV.
Should I warm up or cool down before or after exercise?
Warm up for 5 minutes before you exercise. Walking slowly and then stretching are good warm-up activities. You should also cool down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather.
Check with your doctor if you’re over 50 and aren’t used to exercising before starting an exercise routine. Other reasons to check with your doctor before starting an exercise program include:
Dizziness or shortness of breath.
Chest pain or pressure.
Sores that won’t heal.
Any joint swelling.
Check with your doctor if you’re over 50 and aren’t used to exercising before starting an exercise routine. Other reasons to check with your doctor before starting an exercise program include
Wear loose, comfortable clothing and well-fitting, sturdy shoes. Your shoes should have good arch support, and an elevated and cushioned heel to absorb shock. Make sure the shoes are made for the type of physical activity you’ll be using them for. Shoes are specially designed for walking, running, tennis, or dancing, for example.
If you are not already active, begin slowly. Start with exercises that you are already comfortable doing. Starting slowly makes it less likely that you will injure yourself. Starting slowly also helps prevent soreness.
Exercise is only good for you if you are feeling well. Wait to exercise until you feel better if you have a cold, the flu or another illness. If you miss exercise for more than 2 weeks, be sure to start slowly again
New Season, New Recipe Ideas!
Ham and Noodle Casserole courtesy of SouthernLiving.com
(Recipe makes two 8-inch square casseroles – you can bake both, or bake one and freeze the other for later use)
- 8 ounces uncooked egg noodles
- 1 (10 3/4-ounce) can cream of mushroom soup, undiluted
- 1 (8-ounce) container chive-and-onion-flavored cream cheese, softened
- 2/3 cup milk
- 2 cups chopped Baked Glazed Ham
- 1 1/2 cups fresh broccoli flowerets
- 1 (10-ounce) package frozen asparagus, thawed
- 6 baby carrots, chopped
- 1 (8-ounce) package shredded mozzarella cheese
- 1 (4-ounce) package shredded Cheddar cheese
- 1/2 cup crushed seasoned croutons
Cook pasta according to package directions; drain.
Stir together soup, cream cheese, and milk in a large bowl. Stir in pasta, ham, and next 3 ingredients. Spoon half of ham mixture into 2 lightly greased 8-inch square baking dishes.
Combine cheeses. Sprinkle half of cheese mixture over casseroles. Spoon remaining ham mixture over cheeses.
Combine remaining cheese mixture with croutons. Sprinkle over casseroles. Wrap one casserole in heavy-duty aluminum foil, and freeze up to 1 month.
Bake other casserole at 400° for 30 minutes or until lightly browned.
Upcoming fun at AVIA
Hello, Spring!!! We have Scott Brooks and Music that Swings playing for us on Tuesday at 3p and then Richard Wiener playing for us on Thursday at 6:30p! Join us for music and fun together!
Tanisha, The Footchic will be here Thursday, March 24th from 8a-2p to do manicures and pedicures. Please see Kim to book an appointment!
Amy Knapp will return on Monday, April 4th from 10a-3p to do hair on site! Please see Kim to book an appointment!