Just that quickly my life changed. My mother suffered a minor stroke and a subsequent pulmonary embolus. She was hospitalized twice and was also battling the beginnings of dementia. My mom had always been so independent, even to the point of joining my friends and me for an occasional Happy Hour (pre-COVID 19). However now, she really needed my help. Her memory wasn't that good anymore, and while she wasn't incapacitated she did need assistance with keeping track of medications, doctor appointments and light housekeeping.
Of course, at the time my mom became ill, my corporate job was busier than ever. I often found myself working long hours, albeit at home, to stay on top of things while also trying to keep an eye on mom Any life I had outside of work and my mom seemed to disappear. Burnout was on the horizon.
Juggling care giving and full-time work are not uncommon. According to researchers, in 2014 there were an estimated 23.9 million caregivers that also had outside jobs. So how do you find a balance between caregiving and having a full-time job? Here are some things I learned:
Get organized. That means organize your life so you can be effective at both caregiving and your job. I started my mornings an hour earlier than usual. This way I was able to get in some early morning meditation, breakfast and get a jump on my paperwork before I was flooded with emails and phone calls. I also set up a calendar for my mom, so she could easily keep track of her doctor appointments. The family invested in a 30-day pillbox, with an alarm that made it easier for my mom to know which pills to take and when.
Reach out for help. Though my sisters lived on the opposite coast, they came out to help care for my mom. While a full-time nurse wasn't necessary, we were able to have a nurse come in twice a week to check on my mom and her medications. The home health nurse was covered by Medicare. This assistance from others was invaluable. I was able to regroup and spend time on things that needed my attention at home.
Make time for yourself, even if you only have 30 minutes to spare, spend it on you. The "me time" can be used to relax, meditate, spend time with friends or just take a long bath. You also need to take care of your health. Get in some exercise like a nice walk and eat well. If you start to feel ill, make time to get medical attention. You can't be of assistance to a loved one if you are not healthy.
Talk to others who might be in the same situation. Reach out to peers who have also taken care of an ill or aging loved one. Not only are these people be a source of wisdom and encouragement, but they will help you feel you are not alone.
Juggling care giving and full-time work is never easy. But if you have a plan, doing both is possible.
Leslie Smith is a lifestyle strategist for women over 50. For more from Leslie check out her blog at [http://www.reinventinggrandma.com]
Article Source: https://EzineArticles.com/expert/Leslie_C_Smith/228387
For more Healthy Living: How to Boost Your Sleep Quality as You Grow Older
Your Mobility Hangs in the Balance
Walking and maintaining your balance (not falling down) have conventionally been considered relatively straightforward balance and mobility functions. But for many, growing older means a decrease in balance and mobility, amplified chances of injuries, and a decline in happiness and fulfillment.
Approximately, 35% of adults over age 70 and the majority of adults over age 85 have clinically diagnosable gait abnormalities. Gait abnormalities can lead to mobility limitations, which are associated with loss of independence, substantially reduced quality of life, increased fall risk, hospitalization, and premature death. (1)
What is Balance and Mobility?
Balance is the capability to evenly allocate your weight in such a way that you can remain still or move in any direction without tumbling over. Balance necessitates the cooperation of many muscles, bones, joints, the central nervous system, and inner ear. Creating mobility while keeping balance requires the same cooperation but to a higher degree.
Why the need for balance and mobility training?
A study published in British Journal of Sports Medicine found exercising, including balance and mobility training, reduce falls that lead injuries by 37%, serious injuries by 43%, and broken bones by 61%. (2)
To improve balance and mobility we must indulge in physical activity. Physical activity can include everyday activities such as walking, going up and down stairs, running, bending, lifting, and carrying. It can also include structured exercise like weightlifting, swimming, HIIT class, Balance & Mobility class, and yoga. I recommend both! Once we reach a certain age that doesn’t mean we should stop doing the usual everyday physical activities like, walking, carrying, and taking the stairs. You’ve heard the phrase, “Use it or Lose it”, well that applies here. If you quit taking the stairs soon you won’t be able to take the stairs.
The only way to improve balance and mobility is by strengthening the entire body. Balancing exercises and weight bearing exercises that focus on the muscles of the core, back, legs, and glutes, will greatly improve balance and mobility. Balance and mobility training does not involve high intensity workouts, throwing your body on the floor, or lifting the heaviest weight. It consists of systematic movements that create tension on the muscle, tendon, and nerves, causing them to respond in such a way as to firmly secure you in place. Over time the muscles, tendons, and nerves learn and adapt, improving after each session. Body weight is all that is required, although dumbbells can be used to add resistance.
Adding a balance and mobility session to your workout routine will enhance your training, get you in shape quicker, and ultimately lead to a better quality of life.
Some of the many benefits of balance and mobility training are: it burns more calories by making the body work harder, creates muscular balance in the body, works and tones deep muscles, improves neuromuscular coordination by getting the brain to communicate with the muscles, increased blood flow, teaches your body to use the core for stabilization, and flatten that tummy. Balance and mobility training is excellent for improving poor posture and adding refinement in which you move.
These exercises contribute to better overall energy expenses, maximizing your exercise session, and faster recover from DOMs [Delayed Onset Muscle Soreness]. Basically, balance and mobility training will keep everything working as if the body were much younger. Normal everyday functions that have become difficult will return to their once easy ways.
Wait no further. Schedule a Balance & Mobility session with me and let’s get you walking tall, head held high, feeling good and looking even better!
Will Winsborrow, ACSM-CPT
Khronology Functional Fitness and Nutrition
Personal Training – Group Fitness – Nutrition Counseling – Massage Therapy
Will Winsborrow, ACSM-CPT
Stevie Winsborrow, NDTR, LMT
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A Trend Towards Minimalism
In recent years, there has been a push towards minimalism, especially during the pandemic.
"People are at home more and are face to face with all that stuff,” says Ryan Nicodemus, one half of The Minimalists, a pair on a mission to help others trim down their possessions, and the coauthor of Love People, Use Things: Because the Opposite Never Works. “They're starting to question what actually does add value to their lives.”
His coauthor, Joshua Fields Millburn, is quick to point out that minimalism isn't living in a stark white house with empty walls and no furniture; it's about keeping what enhances your life and getting rid of what doesn't.
The duo of Fields Millburn and Nicodemus is quick to point out that the average American home contains a whopping 300,000 items. Minimalism, Nicodemus says, is what helps people sift through all of that.
Clutter has been linked to stress and anxiety and can even lead to overeating junk food and procrastinating. And Fields Millburn adds that it can have a negative impact on many areas of life.
Clutter, according to the Minimalists, does more than take up space. Purchasing an item costs money, which can lead to financial stress and the need to work harder to acquire more. Items require storage and space, which can lead to mental and psychological stress. And while people's first instinct is to tame clutter by purchasing products to help organize it, the Minimalists say this is not the answer. The best way to “organize your stuff,” per the experts, is to keep the things that add
value to your life and get rid of any items that don't.
Ready to start eliminating things in order to make room for what matters the most? This expert guide will tell you exactly what to toss.
1. Anything that doesn't add value
Fields Millburn says to ask yourself: “How might my life be better with less?” This can help you understand why you want to downsize, which is highly individual. For instance, some people want to quit their buying habit for more financial freedom, while others want fewer items to care for and more time to spend with family and friends.
2. Just-in-case items
To the Minimalists, “just in case” are three dangerous words. “If you look around your house, you'll likely find thousands of items you're storing just in case you might need them in some nonexistent hypothetical future,” Fields Millburn says. These items can usually be replaced, if need be, for less than $20 and in less than 20 minutes. The exceptions to this, Fields Millburn notes, are emergency items like first aid kits, which you should definitely keep handy.
3. Photos and paper
"It's about saving less,” says Courtney Carver, author of Be More With Less and creator of the minimalist fashion challenge called Project 333. Give yourself permission to get rid of duplicate, similar or blurry photos, coupons or mailers you aren't using, bills and statements you can get online, old newspapers and magazines, and things you've ripped out of a magazine. Dana K. White suggests that you scan photos or take a photo of a photo to create a digital version and then toss the physical copies.
4. Actual trash
Start your de-cluttering process by emptying the trash around the house. You have no emotional attachment to it, and it helps you start to see individual items that need to be thrown away. Empty your wastebaskets, shred piles of papers you've been meaning to shred and get rid of the junk mail piling up on your kitchen counter. It's a great start both physically and mentally!
5. Damaged items
Holding onto a favorite mug that's chipped or necklace that's fallen apart? Time to let go. “Be honest about what things are damaged and toss them,” White says — even if you were meaning to sell them. “If it's damaged, it probably does not have the value you've been assuming it was going to have one day.”
"You always use your favorites but still have extras for a variety of reasons,” Carver says. Maybe something was on sale, or you think you should own more of a certain item, but you ultimately get to determine how much of what is enough. Items that fall into this category, she says, can include coffee cups, measuring cups and spoons, wooden spoons, wire whisks, handbags, sunglasses and pens.
7. Stuff you never use
"If you are holding on thinking, "It's not hurting anything", re-frame and ask yourself how it's helping and contributing to your life,” Carver suggests. “If it's not, you don't have room for it.” This often includes things like random spices and sauces, uncomfortable shoes, empty frames and containers, books you've already read or never plan on reading, junk drawer items (or the whole drawer), knickknacks, freebies or gifts you were given but don't like.
8. An abandoned hobby
Be realistic about which hobbies you've moved on from and toss the related materials you're not using. “Maybe you collected stuff for knitting and tried it once and didn't like it,” White says. Then it's time to donate the yarn. And if you come across hobby materials and want to finish the project, go ahead. Allowing finishing a project to count as de-cluttering “is a really helpful mindset shift,” White says. Keeping brushes for a painting hobby you're never going to have is not.
9. Items from a past phase
If you don't have a dog anymore and don't plan on getting a new one, give yourself permission to get rid of the dog bed, bowl and leash. And if you're retired, pack up the majority of your professional clothes and office supplies. This, White says, will give you more space for items that serve the phase of life you're in right now.
10. Anything expired
This includes medications, food and makeup. If you can't find the motivation to de-clutter here, do it for your health, says Julie Coraccio, a professional organizer and author of Clear Your Clutter Inside & Out. Yes, ladies, this includes old and expired makeup! Also, properly dispose of expired medications and toss out old food for your safety as well.
11. Things that bring up bad memories
If an item doesn't make you feel good, send it on its way. “Release the unflattering photos, the gift from your no-longer friend or mementos from an ex,” Coraccio suggests. “Clear your space to welcome new experiences and people into your life.” Sites like Facebook Marketplace, Craigslist and Offer Up are easy ways to list things to sell or give away.
12. Clothes that don't fit
"Many of us have skinny jeans or T-shirts from high school that no longer fit us. Every time we see these items, whether we are aware of it or not, it's an unpleasant reminder,” Coraccio says. Your closet should house items you look forward to wearing instead of being a place to cast aside what you know you're not going to wear.
13. Digital clutter
Digital clutter can build up as well, Carver says. Unsubscribe to podcasts you don't listen to and delete music you don't enjoy from iTunes. Drag documents you saved and never access, or email you don't need, to the trash. Unsubscribe from email subscriptions you aren't using and from people on social media you don't want to follow anymore. Delete apps that drain your time and energy and social media platforms you don't care about.