Aging Gracefully: Fitness Tips for Seniors with Limited Mobility (guest post)

Thanks to Kaki for today’s guest post; part two will be posted next Sunday.

Kaki is the Vice President and co-owner of Ames Walker.  After graduating from Virginia Tech she went on to work for Pepsi for several years before joining the family business.  When she is not working she enjoys running, hiking, traveling, Virginia Tech football & spending time with family & friends.

 

Aging Gracefully: Fitness Tips for Seniors with Limited Mobility

Sitting for extended periods is a major contributing factor to a variety of health issues, even if an individual is young, fit and otherwise healthy. As you age, your mobility naturally becomes more limited, but that doesn’t mean you should give up on moving entirely — indeed, staying active can actually increase your mobility or maintain it for a longer period of time.

However, sometimes it can be difficult to come up with ideas to be active if you have limited mobility, especially if you’re bound to a wheelchair. We’ve outlined five activities seniors of various mobility levels can engage in to stay fit and age gracefully. We’ll then discuss the mental and physical benefits of exercise and offer tips for starting your fitness journey later in life.

Gentle Stretches

If you exercise regularly, stretching should be part of both your warm up and cool down routine — and if you don’t work out a lot yet, stretching is an easy way to start being active. Stretching eases stiff joints and tight muscles, making it easier to work up to a more involved activity. Common “problem” areas that will loosen up from stretching include the neck, chest, back, lower back, hips, quadriceps, hamstrings and ankles.

Try to stretch at least once daily to build the habit, but you can always do it more often if your muscles feel tight. However, if you feel pain during a static stretch, back off — that’s a sign you’ve pushed yourself too hard.

Restorative Yoga

Yoga might make you think of twisting yourself into a pretzel, but there are many types of yoga classes at a variety of intensity levels. Restorative yoga is a gentle version that focuses on overall wellness, relaxation and improving balance, coordination and flexibility.

It’s a great way to start recovering from an injury or addressing a chronic health issue such as arthritis. You’ll move through the poses at a slow, meditative pace, concentrating on your breathing throughout the exercise. You may use props such as blocks or blankets to help you hold the poses. Consider signing up for a few restorative yoga classes first before you try anything at home, so an instructor can walk you through the poses.

Core Strength Exercises

Your core is far more than just your abs. It engages in just about everything you do, from sitting to walking to picking up an object. Deliberately building your core with exercises can make it easier to get around — and may even help with back pain.

Exercises that seniors can use to target their core include planks, bridge lifts, leg lifts, seated side bends and the Superman. You should also try to engage your core in other scenarios, such as sitting up straight or walking around the neighborhood.

Chair Exercises

Even if you’re wheelchair-bound, you can still work on improving your activity levels. Numerous strength-training exercises — using a resistance band, small weights or even your own body weight — can be done while seated. Many flexibility exercises can be modified for a seated individual, including stretches, yoga and Tai Chi. Even certain forms of cardiovascular activity, such as aerobics, can be adapted for those in a chair.

Supportive Therapies

Of course, you need to make sure you’re taking care of your body during and after your exercise, especially as you age. Compression socks with graduated compression improve circulation and provide extra padding for your foot as you stay active. Therapeutic shoes with Velcro closures give your feet the proper support they need, plus they’re easy to take on and off. Elevating your legs using a leg rest after being on your feet awhile can take the pressure off your veins and discourage the blood from pooling there.

~*~

 I’ll be back again next Sunday with Part Two of this interesting and informative guest post.

If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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Habit or Obsession?


I suspect you would agree that each of us does a number of things daily out of habit–without even thinking about them. I imagine we also do at least a few things quite intentionally. As if obsessed about it.

When does an obsession become a habit, though? Or vice versa?

I think back with some embarrassment to this obsession from my post-college years. I started scheduling practically everything I did in fifteen-minute increments. If something took longer  than I’d allotted an adequate number of fifteen-minute slots for, I got seriously bent out of shape.

In order to track my time properly, I had to start on one of the quarter hours. Oh, my! If I was five minutes past one of those times getting on the road for a trip, irritable wouldn’t adequately describe my state of mind.

That was definitely an obsession–one I’ve long since outgrown.

Let me share a few other things that I’ve done in the past or I’m currently doing.

  • I used to always take a hot dog for my lunch before I retired. I continued to do that years after retirement. Then I suddenly desired to have something different. For the last several years I’ve been eating peanut butter sandwiches. Not just on weekdays, but for Saturday lunch and Sunday supper.
  • When dressing, I sit on the bed to put my left sock on first and then my right one.
  • When my Harry’s razor blades are a few days later than expected in arriving–I use one a week and change them on Sunday–I’m apt to email Harry’s and ask why they can’t be more consistent in their shipments.
  • When riding with my wife I tend to keep my eye on the speedometer. Even though she’s never gotten a speeding ticket, she tends to push the limit. I don’t hesitate to let her know I doubt the police might not be as tolerant of the excess as she thinks. A speeding ticket is certainly not in the budget.
  • While visiting family out of town, I’m apt to pick up my guitar and play quietly while other people talk. If I hear something I want to comment on, I do. Otherwise, it’s just me and my guitar.
  • After I take clothes out of the dryer–yes, I do the laundry–I do three things: clean the filter, set the dial to optimum dry, and throw a clean dryer sheet inside the machine. I get mildly irritated if I have to one of those things the next time I use the dryer.
  • When I buy a carton of my favorite frozen yogurt flavor, I allow myself exactly half a cup per day, confident that amount of sugar won’t hurt. If I get really daring, I use a half-cup container, not a bowl.
  • I don’t like crispy bacon. I’m not going to be rude if served overdone bacon at someone’s home, but I’ve been known to ask for different bacon when eating breakfast out.
  • My mother always watered the grape juice down with water when I was a kid; that’s what I got used to. So when I started buying grape juice a year or two ago and found the taste of straight juice unappealing, I started watering it down slightly, too.
  • I always wear a nice leather man-bag when I go out. I have too much stuff to carry in my pockets: small notepad, pen, and pencil; hearing aid batteries; emery board and nail clippers (I have to have my fingernails just right for my guitar playing); a comb; two business card cases; a flash drive; and the coins referred to in another bullet point. Oh, and–of course–my cell phone. I feel absolutely naked if I forget my man-bag.
  • Ditto if I fail to have my cell phone with me when I go out, even though I rarely use it for anything.
  • I keep two one-dollar coins in my man-bag for emergencies. I don’t cheat and use them for anything else just because I don’t have any other money on me at the time. I wouldn’t even think of doing that.
  • At bedtime, I have to clean my hearing aids and put them away before I brush my teeth. The two things have nothing to do with one another, but I get mildly frustrated if I do them out of sequence.

What do you think? Maybe I’ve simply confirmed your suspicions that I’m at least a little weird, and that’s okay. I write quirky fiction, so I should have the right to be a little quirky, too.

Regardless of that, which of those things are habits and which are obsessions? Do you have any particular habits or obsessions you’d be willing to share in a comment?

Sometime I may ask my wife for a list of what she thinks I should’ve included in today’s list.

I’ll be back again next Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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Hope for Unity Day by Day

Divisiveness is a word I’d never paid much attention to until I officially became an adult and began teaching school in Cambridge, Maryland, following my graduation from Frostburg State College (now University) in 1968.

~*~

You need to understand that I grew up in a Christian home where I was taught that all people are equal in God’s sight. My father served as a minister in Farmville, Virginia, for the first eight years of my life. He left that pastorate in 1955 because he foresaw what was coming and knew his congregation would never tolerate his loving, tolerant attitude towards people of color and even shut down the school system to avoid integration.

When we moved to Norfolk in 1959 I ran into the effects of prejudice more personally. Mayor Duckworth–I referred to him as Duckworthless because I resented him so much–refused to let the schools open that fall for several months in opposition to integration. Once the schools finally opened, we had to attend classes on Saturday for a while to make up some of the lost days.

Integration was in, but in my six years in Norfolk, I don’t think I knew a single black person.

When my father took a pastorate in Cumberland, Maryland, I began attending the local community college which, incidentally, was meeting in what had previously been the black high school, I had at at least one good black friend. Neither of us had any reason for prejudice. We viewed one another as individuals, not members of different races.

During my senior year at Frostburg and during the summer, I started applying for teaching positions throughout the state. When I heard back from Dorchester County–Cambridge–I didn’t even have to return from my summer job in North Carolina for an interview. They were desperate, and I got the job over the phone.

Yes, they were desperate, but little did I know why. I’d been in school, isolated from any knowledge of the race riots there in 1963 and 1967.

Teaching in 1968 brought me into the remnants of hatred and prejudice, even though I’d been brought up to oppose such things. Things were still tense, and I couldn’t escape the reminders of what had gone on several years before, including the burning of seventeen buildings.

The tension reached a high point for me personally in 1970 when H. Rap Brown was to be tried in absentia for inciting the riots.

After dreaming I’d heard a gunshot during the night preceding the trial, I learned from my landlord’s daughter that my dream had actually been the dynamiting of one corner of the courthouse, which was just a block or two (as the crow flies) from my apartment. Was recent history going to repeat itself so soon?

I don’t recall the names of any of my less lovable black students, but I can still remember many of the ones who were as accepting of me as I was of them. Much to my pleasure, one of them has become a good friend on Facebook.

I had one extremely close black friend during my teaching days. Close enough that he and another friend were happy to drive to Illinois to participate in the wedding to my first wife.

~*~

I hate the racial divisiveness that seems to have come back into America stronger than ever during the last eight to ten years. It’s so unnecessary.

That’s one reason I so enjoy walking at the mall, where I see an equal number of blacks and whites and no obvious signs of prejudice on anyone’s part.

I usually see two particular black ladies, one of whom is pushing a double stroller with two of the cutest little kids. We–the kids as well as the ladies–are so used to my coming over to speak to them that they realize I’ve grown to love those children in a special way. No matter how squirmy they were, the boys didn’t object to my taking this picture.

Although the smaller boy in front can be quite shy at times, he’s usually willing to give me a handshake. He obviously doesn’t know what prejudice is, and that gives me a sense of hope for much-needed unity, if only for the duration of that day.

But I know I’ll see those kids again, and I pray that–as they grow older and are no longer being pushed around the mall–they’ll grow up to be among the best of the best, helping to replace divisiveness with true unity.

Feel free to comment about this or any of my other posts.

~*~

I’ll be back again next Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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A B&B-Hoppin’ Vacation


Only since marrying Kathleen in 2003 have I learned what staying at a bed-and-breakfast is like. We’ve done it on several short getaways in the past, but this time we took a week-long vacation on the Eastern Shore of Maryland. Staying ONLY at B&Bs, we returned home this past Wednesday.

What a unique experience! No two places were alike.

Probably the nicest one was at Cape Charles, just a mile north of the Chesapeake Bay Bridge-Tunnel coming from Virginia Beach, where we’d spent the day at the Virginia Aquarium and on a Dolphin spotting cruise. The rooms were spacious, and we had a wonderful private balcony, from which I enjoyed taking pictures of the sunset.

    

From there we went to Ocean City, where we stayed at the Inn on the Ocean, which is supposedly the only B&B in Ocean City. What made it so special was it’s right on the boardwalk. Despite Kathleen’s arthritic knee, walking some on the boardwalk wasn’t too much of a problem.

One high point of our time in OC was meeting a former English student of mine–she “just happened” to be coming to OC for the week on one of our days there–for an evening meal. Another high point was a visit to Assateague Island, where we were able to see some of the wild horses.

    

Our room in OC was smaller than at Cape Charles, but the breakfasts were great, and so was sitting on the front porch to eat.

After two days in Ocean City–it has a much better boardwalk than Virginia Beach–we spent two days in Cambridge. Our B&B there, the Albanus Phillips Inn, has quite a history–it’s a restored mansion, and we actually had a suite for the price of a room. Our host sat at the breakfast table with us and told us tale after fascinating tale about the house and about Albanus Phillips himself.

    

Because I used to live in Cambridge, a visit to my old church enabled us to see some of the folks I hadn’t seen in more than forty years. It was the pastor’s last day at the church–he’s retiring–and we were blessed by seeing him and his wife, both of whom had been students of mine while I was still teaching school.

We spent much of Sunday afternoon visiting two of the best friends I’ve ever had and then a lengthy supper with two others. We had to go to Walmart to say hi to one old friend who had to work during the time we didn’t already have plans for.

    

On Monday we drove to Crisfield to take a forty-five minute ferry to Smith Island; although the islanders have vehicles, visitors aren’t allowed to.

    

Since the Island’s two restaurants close at 4:00 when the last ferry to the mainland leaves, our B&B hostess was nice enough (for a reasonable extra cost) to fix us the most wonderful crab cake dinner that evening and provide a slice of famous Smith Island cake, Maryland’s state dessert; it has from eight to ten VERY thin layers. Interestingly, she doesn’t live in the B&B. Since we were the only guests that night, we had the house to ourselves.

          

The house faces the water. Smith Island is VERY small. I don’t know how many people live there, but I suspect the number is in the lower hundreds. Church–the island has only a Methodist church–plays a big part in the lives of the islanders. Most of the islanders are water-men, although some people commute (by ferry, of course) to the mainland to work. Incidentally, the streets are few and quite narrow, and cars don’t have license plates. Crime is non-existent among these folks, all of whom probably know one another.

We enjoyed a private boat ride around the island (Smith Island is actually made up of several tiny islands, each with a town of its own; we stayed at Ewell, the largest town.)

         

On Tuesday we ferried back to the mainland, returned to Cape Charles, and spent another night at the same B&B we’d stayed at on our first night. Not counting the suite in Cambridge, the rooms there were unquestionably the biggest and most comfortable.

It’s impossible to describe a week’s vacation–especially one that was one of our best vacations yet–in a few hundred words or to show you more than a few of the dozens of pictures I took.

If you’ve never stayed in a B&B, you might want to consider trying it sometime. 

I’ll be back again next Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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It’s a Small World After All

I doubt that many people who’ve been to Disneyland or Disney World left without having their fill of the song “It’s a Small World After All.” Personally, I’m still sick of it!

But that doesn’t mean I’m not conscious of “small world coincidences.” Let me share a few I know about.

Karen was one of the young ladies in the Baptist Student Union at Frostburg State College (now University). That’s in western Maryland, if you’re not familiar with it. I graduated in 1968. In 1984, when we moved to Richmond, Virginia, we joined the church Karen’s father had once pastored.

Okay, that wasn’t a huge “small world” illustration. Let me try again.

One Black Friday while I was still working at Target, I’d been stuck in Electronics; I’d never worked that area before. Let me tell you–that’s a busy place on Black Friday! One customer looked at my name tag, which only said, “Roger.” Then she asked, “Is your last name Bruner?”

Lo and behold, she was a former English student of mine from two hundred miles away and more than thirty years after I taught her.

And do you know what was really weird? She recognized me by my voice!

I used to have a good friend in Australia. At that time she was working for an American company that did business in Oz. She told me about a friend she had in America and one she had in South Africa. Somehow she learned that those two people were friends with one another–and it had nothing to do with their friendships with her.

That was pretty wild, wasn’t it?

Then there’s the lady I used to work with. This was at least twenty or twenty-five years ago. She told the story of baby sitting at the home of a song writer in Memphis when the doorbell rang. The song writer was getting ready to go out, so this lady answered the door, only to be facing Elvis face-to-face.

She was so shocked that she closed the door and went to find the song writer, who assured her it was okay to let Elvis in. He was so pleased at being treated like a regular person that he invited the baby sitter to a meal at Graceland. That was before he’d fixed it up as much as he did later.

He sent a limo to pick her up, and after the meal they sat in the entertainment room looking through old photo albums.

In 2003 I married Kathleen. Several years later I learned that one of her sisters-in-law was one of the kids being baby sat that evening while her dad–song writer, musician, and recording engineer Stan Kesler–went out.

Stan is still alive, but in poor health. I feel blessed to have met him.

Do you have a “small world” experience you’d like to share? I’d love to hear it.

I’ll be back again next Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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Walking on the Best Surface


Before my wife started having severe arthritis in one knee, we used to walk outside in the neighborhood whenever weather permitted and we had sufficient daylight. That allowed us to walk our miniature dachshund, Happy. Believe it or not, those short little legs did a great job of doing a full two-mile walk!

Unfortunately, I also have a problem that can make walking uncomfortable at times–never so extreme that I can’t walk, but bad enough to be conscious of while walking. And that slows me down. It’s been more of a issue since they paved our street a few years ago. The surface is hard, and each time I put my foot down I can feel the pain.

I do a lot of my walking at the mall now. Even though there’s concrete underneath, at least the top surface is covered with tile. Just a slight improvement over the street when it comes to reducing the pain. But even that slight improvement allows me to walk a little faster, and that’s good.

We recently joined the Y so my wife can swim. I go with her, not to swim–I’ve never learned how–but to walk. Our Y has a wonderful walking/running track overlooking the gym area. Sixteen times around equals a mile, and that eliminates a lot of guesswork regarding how fast I’m going.

 

 

The best feature of the Y’s walking track is the floor. It’s not spongy, but it’s definitely a body-friendly semi-soft material. Walking on it, I can do my two miles in thirty minutes without any problems. And without my pain being more than barely noticeable. Whoever designed the Y’s walking track to provide the safest and most pleasant walking surface knew what they were doing.

However, I know of one place that will provide even better walking facilities. and that’s Heaven.

The idea of streets of gold–that’s how the Bible describes Heaven as having–might not sound very appealing to walkers. After all, gold may be a very soft metal–especially pure gold–but would it be more comfortable to walk or run on than the Y?

I can’t answer that question from personal experience. But since the Bible assures us that Heaven is a perfect place– free from sin, pain, and all types of unpleasantness–I’m not worried about those golden streets. Since I won’t be bothered by my pain there, what difference will it make?

I’ll be too absolutely thrilled about Heaven’s perfection to even remember my former pain.

Do you have something you especially look forward to in Heaven’s perfectness? How about sharing a comment?

I’ll be back again next Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

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The Pursuit of Something Worthwhile


Suppose you were suffering from an ailment that the doctors couldn’t diagnose, much less find a cure for. And then you came upon someone on the Internet who was talking about having had the same symptoms you have.

But there’s a difference. That person had been healed.Completely.

Her life was back to normal. A better normal than before because not only was the pain gone, but the uncertainty about what was wrong.

And suppose that person posted free, detailed information about what you should pass along to your doctor so you could be healed, too.

After prayerful consideration, wouldn’t you get to your doctor as fast as you could? That would be the pursuit of something worthwhile.

Or suppose you’ve been downsized after working nineteen years at the same company–the company you’d expected to remain at until you retired. Unfortunately, your skills had been very specialized; you wouldn’t be apt to find an exact need for them elsewhere. You’re frustrated by the prospect of needing work but not knowing what you would actually be qualified to do.

But then a friend passes along a tip to you. He’s heard about a new company that’s using such new and innovative technology that they’re willing to train new employees rather than waste time and money looking for the handful of workers who already know how to do that kind of work. Furthermore, an indication of loyalty to past employers is one of their most important requirements.

Wouldn’t you get in touch with that company as fast as you could?

~*~

Papua New Guinea, a small island country near Australia, is made up of numerous tribes who speak their own individual languages and live in constant fear. Animism is at the root of their belief system, and it promotes fear and uncertainty among all of the tribes.

Suppose one tribe–let’s call them tribe Y–learns that the people of another tribe (we’ll make them X) have totally changed–their fear has disappeared and they’re living and behaving in a totally different way–a more positive way.

Is it surprising that tribe Y would want to learn what freed the other tribe from their centuries-old fears?

They learn that a team of families from America had moved to Papua New Guinea years earlier to live among the members of the now-peaceful tribe X . The Americans didn’t live typical American lives, however. They chopped down trees to build their own houses, they spent years learning the language and culture of the tribe they were living with, and they developed an alphabet in the host language so it could be written down.

But that wasn’t their ultimate purpose in coming. This team spent additional years translating the Bible into the language they now had a means of writing down, and they led native tribe X to understand that God alone is God and He is love and Jesus is the only way to reach Him. And the team members demonstrated through their love as well as their words that Christianity is the only key to lasting peace and hope.

Not surprisingly, the natives of tribe X became Christians. And they’re now enjoying the kind of hope and peace they’d never thought possible.

When the members of  tribe Y learned why such drastic changes had taken place in tribe X, they started begging for a similar team to come live among them and do for them what the other team had done for tribe X.

For that to happen, tribes must submit a written request each year for five consecutive years. Then they must wait an additional five years for someone to be available to come.

Those tribes apparently never give up. They are enthusiastic. And desperate. This is their first opportunity to hope for a meaningful life. They are in pursuit of something more worthwhile than they’ve ever experienced before.

The Bible says, “The fields are white unto harvest, but the laborers are few.”

We’re thankful for the opportunity to help support the DeCuir family as they prepare to begin an anticipated twenty year work as part of a team among a single tribe in Papua New Guinea. And we’re thankful the DeCuirs were willing to answer the call to go to Papua New Guinea’s extremely white fields.

I’ll be back again next Sunday. If you’d like to receive my posts by email, go to “Follow Blog via Email” at the upper right.

Best regards,
Roger

         

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