When asked “how much do you exercise?” the answer is invariably “not enough!” We know that we should exercise more, but do we know what the consequences are if we fail to exercise regularly?
Lack of physical activity is a risk factor for heart disease and stroke(as well as other many other illnesses such as diabetes and even dementia). It is a risk factor that we have control over, so we should reduce our risk!
How much exercise do we really need?
The official guidelines from the Canadian Society for Exercise Physiology recommend a minimum of 150 minutes per week of aerobic physical activity. That’s it! That’s an attainable goal—within reach, even for people who aren’t accustomed to exercise. Even 10-minute increments of activity count toward the total of 150 minutes.
Of course, 150 minutes doesn’t need to be a limit. More activity is even better. The guideline is a base limit for how much activity adults (middle age, baby boomers, seniors, and even the frail elderly) require each week.
Which activities count toward your 150 minutes?
The good news is that going to the gym is not your only option! Walking is a simple and easy heart-healthy activity and counts toward your minutes. Even household activities can count—vigorous cleaning, gardening and yard work all elevate your heart rate and get your blood pumping, and that’s the goal of physical activity!
I find it encouraging to measure exercise in terms of 150 minutes weekly because it allows for flexibility. In contrast, if you measure exercise as ’30 minutes most days of the week’, the focus is on 30-minute intervals, and missing a few days in a week can feel like an overall failure.
For the frail seniors who are utilizing our Triple Vitality program, they appreciate the flexibility in measuring total minutes over the course of a week. Ten-minute increments feel very accessible. Frail seniors can manage 10 minutes of light exercise! Thirty minutes may be out of reach when we first start, but 10-minute activity sessions throughout the day add up quickly!
Our clients are so encouraged by the progress that they experience. You can feel the benefits of exercise very quickly. Increased energy and stamina, renewed interest in activities, reduced stress, better sleeping and digestion, are all immediate benefits to exercise. Knowing that you are contributing to improved overall health and reducing your risk factors for heart disease, stroke, diabetes, and other illnesses only increases the incentive to continue being active!
Be sure to track your minutes of activity this week and see how close you are to the recommended minimum of 150 minutes. Remember that 10 minutes of activity at a time can count toward your total!
If you know someone who is elderly and they are unsure about how to become active, be sure to contact Warm Embrace. Our Triple Vitality program is specifically designed for the frail elderly who need assistance to become active. We love to make a healthy, proactive difference in people’s lives, regardless of age!
thank you for the email.. it has been quite some time since I received your emails. I found this exercise information interesting. I just started the wellness program for diabetics at the Y and am slowly getting more active again.
We are all relieved when the snow finally melts, and the mucky spring weather turns into the balmy days of summer. But do you know how to stay cool and healthy in the summer heat?
Many people are aware of the dangers of too much exposure to the sun’s UV rays, which can cause sunburns. Wearing sunscreen is always advised! But there are other concerns about heat, even if you avoid direct sunshine.
Heat exhaustion can occur from prolonged exposure to high temperatures and insufficient fluid intake. It can range from heat cramps to a severe form of heat stroke. Symptoms may include excessive sweating, cool, pale, and clammy skin, weakness, nausea, headache, dizziness, and elevated body temperature. If someone is exhibiting these symptoms, they need to be moved to a cooler place, have their clothing loosened or removed, and they need to drink plenty of cool liquids.
8 Tips to keep seniors (or anyone else!) safe in the summer heat:
1. Keep well hydrated! Drink eight or more glasses of water daily. Don’t wait until you’re thirsty to drink! Avoid caffeinated, alcoholic and sugary beverages, as they may dehydrate rather than hydrate.
2. Dress Appropriately! Wear loose-fitting and light-weight clothing.
3. Air Conditioning is your best friend! Remain indoors in the extreme heat and utilize air conditioning. If you do not have air conditioning in your home, go to a public place such as a library or shopping mall. Even a few hours of relief from the heat can prevent heat stroke.
4. Electric fans aren’t always the best. Keep the house as cool as possible by keeping shades closed during the hottest part of the day. An electric fan may feel comfortable, but it does not prevent heat-related illness if temperatures soar into the mid-30’s Celsius.
5. Cool down! Take a cool bath, shower, or sponge bath to lower your body temperature. Don’t have the time? Then wet washcloths or towels with cool water and put them on your wrists, ankles, armpits, and neck.
6. Enjoy outdoor activities in the early morning or the evening when the heat is not as severe. Don’t forget to use the broad-spectrum sunscreen with sun protection factor (SPF) of 15 or higher, and if it’s sunny wear a hat and a pair of sunglasses.
7. Stayed Shaded when you are outside. Even in the early mornings and evenings, stick to the shade so you aren’t as exposed to the sun’s rays.
8.Know the signs of heat exhaustion so that you can get immediate assistance. Some symptoms to watch for are throbbing headache, dizziness, nausea or vomiting, hot dry skin with no sweat, muscles weakness, cramps and trouble breathing,
Nurses Week is celebrated every year in May. This year let's go above and beyond to show our appreciation to our local nurses. During this time, our nurses are our frontline heroes. They are putting in long hours at hospitals, clinics, retirement homes, long term care homes, etc. They are working to keep you and I safe during these times, and that's why we – as the community – should express our appreciation.
Let's work together to celebrate our nurses! Here are 6 ways you can celebrate Nurses Week!
1. Write a heartfelt card
You can write encouraging thank you cards to nurses at your local hospital and long term care homes.
2. Mail a grocery store gift card
Why not leave a little present inside the card? You can pre-order grocery store gift cards online or the next time you're at the grocery store, pick up a couple of gift cards.
3. Bake or cook a homemade meal
If you know a nurse personally, make him/her a warm home cooked meal or some delicious baked goods. It'll be one less task they'll to do once they're home from a long workday.
4. Donate Personal Protective Equipment
If you're crafty, sew masks for nurses and if you're not, you can always donate to an organization that's distributing PPE. Keep it local and donate to local organizations and businesses.
5. Join a community celebration
You can join an organized parade to celebrate nurses at the local hospital.
If you live on a busy street, start a poster campaign with your neighbours! Create large posters that say "Thank you!" and display them on your porch, lawn or bay window. As frontline workers drive-by they can read your poster.
6. Praise their hard work on social media
Post an appreciation post on your personal social media account! If you are looking for social media content like and share our material from our Facebook page.
Let's work together to show our frontline heroes how much we appreciate their hard work. Let's go beyond words of appreciation, let's take action. Comment and share on how you are going to celebrate Nurses Week!
When a loved one is diagnosed with a chronic illness or a degenerative disease, the diagnosis affects the whole family. It is easy to overlook the ways in which other family members are also impacted by chronic illness because the focus is upon the person who is unwell.
In the flurried rush of attempting to care for the person with the new diagnosis, families are often unaware that the emotional response they are experiencing is grief. People sometimes assume that grief only applies if there has been a death in the family, but people experience grief from many types of losses.
Grief is our human response to a loss. It is primarily an emotional response, but it can also have other dimensions too (physical, cognitive, social, spiritual, etc.). When a loved one is diagnosed with a serious illness, family members may grieve. For many family members, the grief is complicated by the fact that they are still in the throes of family caregiving, and they may be expected to remain “the strong one” for the sake of the family.
Grief is not a linear process that moves predictably through various stages. While there may be stages to grief, those stages are not sequential; there is no graduation from one step to the next. Each individual may experience various elements of grief at different times and remain with one stage for a long time, or they may move through various stages rapidly all within one day. There is no correct way to grieve, and there is no such thing as “failing at grief”. It is an individual journey and process for each person.
There can be triggers for grief, and those triggers are as individual as the grief process. A trigger could be something like hearing a favourite song that you once danced to with your spouse, and grieving that your spouse can no longer dance. A trigger might also be a daily routine that has suddenly become difficult, and grieving the loss of ability or independence that changes gradually.
For many families, there is grief over the loss of a role within the family. It might be the role of primary provider if employment is reduced; it might be the role of fix-it-man around the house and no longer being able to operate tools; it might be the role of coordinating family events and family members feel scattered and disconnected. The change of roles and responsibilities can be a difficult transition and grieving those changes is a normal—even healthy and expected—response.
Grieving is an action. It requires effort and work. The goal of grief is not “to get over it”. Unfortunately, many families feel that the message from friends and sometimes even health care professionals is that they should “get over it” or “get back to normal.” When a family member is coping with a chronic illness, returning to “normal” is no longer an option.
The previous version of normal doesn’t exist. Illness has redefined what normal will be like. The goal is to adjust to a new normal—adjusting to the illness as a new reality of life, and recognizing that this will alter many aspects of life. Once families have begun to adjust to their new normal, they can begin to see hope for a newly defined future.
Instead of looking for a reason that the illness is present within the family, seeking meaning can be a lot more helpful. Seeking meaning is looking for a silver lining—acknowledging that a difficult situation is the reality, but perhaps there can be some wonderful moments that are significant.
While this may seem like a subtle shift in mentality, it can result in vastly different feelings. Looking for reasons suggests that someone had to experience the illness in order to learn a certain lesson; looking for meaning is acknowledging that the illness has happened, and finding glimmers of hope will make the journey more meaningful.
How can you best support someone who may be grieving because of an unwell family member?
The most important thing you can do is to remain connected. Family caregivers constantly report that their closest friends and even other family members distance themselves because they don't know how to help, or they don’t want to impose.
One gentleman laments that while his wife was palliative, she had so few visitors. She felt the greatest relief from pain while a visitor was present, and her husband expressed this to friends and family, but few visitors came to the house because they did not want to impose. Visitors weren’t seen as an imposition, but as a welcome relief.
The greatest thing you can do is to ask how you can best be supportive, and then LISTEN! Truly listen.
Allow family members to tell you what they need and what they want. Most of all, they will appreciate a listening ear who acknowledges their challenges and validates their feelings and experiences. Pre-judging or assuming what someone is thinking/feeling is not helpful.
A woman remarked that the comment “but you look so well!” (or that her husband, for whom she cares, “looks so well”) to not be helpful. While it is intended as a compliment, it shuts down any conversation about how she is truly feeling. She would prefer that someone just ask her how she is feeling, and be open to a conversation.
To best support someone else, be a listening ear and don’t distance yourself. Remember that the person with the illness as well as the whole family is adjusting to a new sense of normal.
Be wary of judgmental statements such as “things happen for a reason”, and instead help others to see some of the meaningful moments that have touched you and might also touch them.
No one gets excited at the idea of being on bed rest. We can all agree it’s not something we would necessarily want to experience. What we may not realize is just how risky bedrest can be, especially for the elderly.
Bed rest most commonly occurs within the hospital, but can definitely happen at home as well. When an elderly person is admitted to the hospital, they typically remain in bed. While they may not have been “put on bedrest” by doctor’s orders, the outcome is that they tend to remain in bed. Our hospital system is set up in such a way that those who are admitted to the hospital largely remain in bed all day long.
The problem is that remaining in bed all day long is one of the worst ways to recover from almost anything!
Bed rest limits someone’s physical activity to little more than a few steps to and from the washroom, a few times daily. That is not enough physical activity to maintain muscle mass.
The data proves that with an alarming statistic:
For every day of bed rest, the frail elderly lose 5% of their mobility.
Consider how long an elderly person tends to be in a hospital. Once admitted, most elderly patients are hospitalized for at least a number of days, but upwards of a week or ten days wouldn’t be uncommon. After a week of bed rest, 35% of mobility is lost! If someone is unfortunate enough to be in the hospital for two weeks—which is all too common—on average they would lose 70% of their mobility.
That's a very high risk!
That could mean that prior to hospitalization, someone was living independently and walking without any aides. After two weeks in the hospital, that same person now requires a walker and struggles to get out of bed or out of a chair. That’s a drastic change in their ability level and independence. It will significantly impact the quality of daily life.
With such a high risk of losing mobility on each day of bed rest, you can see why it is critical to keep people up and moving as much as possible (unless expressly prohibited by doctor’s orders). Seniors should be encouraged to sit up and get out of bed and into a chair, stand up and sit down numerous times to keep leg muscles strong and do exercises either seated in a chair or passive exercises in the bed.
Even just sitting up straight in a chair is beneficial since it is typically easier for people to breathe deeply or cough and expel when they’re upright versus lying down. Many elderly patients are at high risk of developing pneumonia while in hospital, and failing to sit up, breathe deeply, cough and expel can increase that risk. Developing pneumonia will lengthen a hospital stay, which increases the likely number of days on bedrest—meaning more days of losing 5% mobility each day!
Unless a medical condition or injury specifically requires immobilized bed rest, remaining active in any possible way is absolutely essential to recovery and long-term maintenance of mobility and muscle mass.
Next time you’re visiting a senior in the hospital, have them sit up or get out of bed and into the chair.
You just might be helping to save their mobility and prevent the 5% daily loss!
In 2014, a number of organizations across Canada came together to promote a campaign called Fall Prevention Month. During the month of November, this campaign encourages organizations and individuals to come together to coordinate fall prevention efforts for a larger impact. The goal is to collectively raise awareness about fall prevention strategies and to help everyone see their role in keeping older adults safe, active, independent and healthy.
What are the impacts of falls?
Unintentional falls are the leading cause of injury for Ontarians aged 65 and over.
Recovering from a fall can be very difficult and with an increasing number of falls, it is important we take measures to prevent them.
How can we prevent falls?
The good news is that falls are preventable injuries! There are five key factors that caregivers and seniors should consider in order to prevent falls.
1) Eyesight – vision is an important part of balance and good vision helps to prevent falls. Everyone who is over the age of 65 should have their vision checked every year.
2) Your home – if you have clutter on your floors or stairs, it increases the chance of tripping and/or slipping. Make sure cords, scattered rugs, pet toys, books, etc. are in their proper place. Also, if your home is dark it increases the chance of falling, especially on stairs. Make sure to create a space that is well-lit!
3) Exercise – the most important thing you can do to prevent falls is to stay and remain strong! Walking, fishing, gardening, tai chi. Light yoga – whatever you enjoy! – do it to increase activity levels.
4) Medication – some medications cause dizziness on their own, or when mixed with others. It’s important to properly manage your health! Always take medication as directed and ask your pharmacist to review them if you are taking more than 2 medications.
5) Eating a healthy diet – Vitamin D and calcium help to keep strong bones. A diet to include more greens, lean protein, and less sugar will help you in remaining strong. You may want to talk to your doctor about supplements or other alternatives.
Most of all, don’t do it alone! It takes a community to prevent a fall and we all have a role to play. Here at Warm Embrace, we have a wonderful team of caregivers who can help you and your loved one to remain safe at home.
What is the difference between curing and healing? When we seek medical attention, are we hoping to be cured or hoping to be healed?
Dr. Mark Greenberg grapples with the issue of being cured versus being healed on a daily basis. Dr. Greenberg is a pediatric oncologist at The Hospital for Sick Children and has received the Order of Canada (2011) for his work.
In his TEDx address, Dr. Greenberg outlined the difference between being cured and being healed. When we seek medical intervention, we are looking to be cured of whatever ailment sent us to the doctor in the first place. We believe that we (or at least the doctors) have some semblance of control over the health care being provided. If we follow doctors’ orders, we expect to be cured.
Healing, however, is an entirely different issue. When someone suffers from a life-threatening illness, being physically cured is only the beginning. Life-threatening illness requires healing. Healing is more than just a physical process; it is also a psychological, social, and societal issue. It includes the patient directly, as well as the patient’s family, social network, and support system. Healing involves adapting to the new physical state of the patient and may include coping with emotional scarring.
Dr. Greenberg explains that coping with a life-threatening illness is the ultimate loss of control. It defies our Western mythology that if we work hard enough and are good people, then all will be fine. Grappling with this loss of control in the face of life-threatening illness plays out in family interactions and in dealing with doctors. Far too often, patients are physically cured, but they never fully heal. Dr. Greenberg asserts that compassion for the individual, rather than a focus on control of outcomes, leads to more comprehensive healing.
Healing is a psychological, social, and societal issue with implications beyond the individual, reaching to the health care system as a whole. Therefore, your family physician alone cannot help your loved one through the healing process; what your loved one needs is a team of people.
Adapting to a new physical state can be difficult that is why your loved one needs a team comprising of you, their doctor(s), nurses and caregivers. Wherever your loved one might be living, the help of a professional caregiver can provide them with social and physical support.
You don't have to go through the curing or healing process alone.
A resident named, Delores, fell three times in two weeks. Her third fall landed her in the hospital where she remained for 10 days. She was at risk of falling previously, but now, after 10 days of deconditioning in the hospital, her risk is even higher.
Delores has long been on the waitlist for long term care, but now that her needs have escalated, her care is beyond what can be safely managed within a retirement setting.
To escalate her placement on the LTC waitlist, Delores had to be discharged from the hospital under the Home First LHIN strategy. She went back to her residence after her 10-day hospital stay.
Now that Delores is in the community, she can be reassessed for long term care and be considered a crisis level. Even if someone is on the crisis list though, it doesn’t mean that a bed is immediately available.
Delores may still be waiting for weeks—or longer—for a suitable LTC placement to become available.
In the meantime, Delores is in your care, and she’s at an extremely high risk of falling. You are now worried that she cannot be left alone since she forgets that she is at risk of falling and she is inclined to get up and try to walk without her walker. Since her previous three falls were all attempts to make it to the washroom, you are very well aware that she may attempt to rush to the washroom and fall yet again.
Warm Embrace can help to meet this need!
If Delores is on the crisis waitlist for LTC and she needs 24/7 attendant care, the LHIN may provide some PSW support for various shifts. Warm Embrace can provide the rest. We can cover up to 24/7 care to ensure that Delores is never left alone. We can help to bridge the gap before Delores receives a suitable placement in long term care. This way, Delores is safe and has the one-on-one attendant care that she needs.
Just think how relieved you will feel, knowing that you can utilize the support of Warm Embrace when someone you know is awaiting crisis LTC placement.
One of your long-standing residents, Jean, has just been discharged after a ten-day stay in hospital. She has been discharged back to your residence, but she has declined considerably in the past 10 days.
She lost quite a bit of her strength from being in bed all day at the hospital, and since she was catheterized, she’s struggling with incontinence now as well. Previously she was independent with personal care and was able to get to the dining room on her own. Now, she’s needing help with toileting and sometimes she’s not even a one-person transfer.
Your care team were already stretched thin across residents with high needs. There are key times of day when you simply don’t have enough staff available all at the same time.
That’s where Warm Embrace comes in.
Jean needs a dedicated caregiver who can attend to her increased needs as she recovers from her hospital stay. If she requires a two-person transfer assist, our caregiver can be one of the two required people. Jean’s caregiver can attend to her toileting needs and assist her in getting to and from the dining room at a time when your staff have many other residents who need help getting to meals.
Jean’s caregiver can work together with her on some strengthening exercises to help her return to a greater state of independence. Of course, the goal is to help Jean remain independent enough to remain in your residence much longer.
If, however, Jean’s medical condition deteriorated while in the hospital to the point that she now qualifies for long term care placement, Jean’s caregiver will provide the assistance she needs while she remains in your residence awaiting placement. With her increased needs, Jean may require more than your staff have the capacity to provide, especially when other residents also have many complex needs.
If you have a resident like Jean who is returning from hospital, you can recommend that they implement a dedicated caregiver from Warm Embrace to help them as they recover. We recognize that our role might vary depending on the goals of the resident and their health. Any combination of the following are possible:
Temporary assistance as your resident recovers from hospitalization/surgery/recent illness until they regain their strength and abilities and no longer need our help
Ongoing support to match your resident’s new ability level and needs, allowing them to remain living in your residence even though their needs have increased.
Crises support if your resident is awaiting long term care placement and their needs have drastically increased.
Our support ensures the resident has all the care they need after returning from the hospital, while also reducing strain on your staff.
The next time you have a resident with a pending hospital discharge, remember to make Warm Embrace part of the planning process and have care in place for a smooth return to your residence.
Did you know that vision loss is not a part of normal aging? Normal aging might include changes in your vision, but the loss of vision altogether is not a normal part of aging. Normal aging includes changes to the body that all people will experience, provided they live long enough. Changes to hair—such as hair loss, or hair turning white/gray—is a normal part of aging. Everyone’s hair will eventually turn colour and become thinner if they live long enough. Macular degeneration, by contrast, is not a normal part of aging because it is not inevitable that someone will eventually experience macular degeneration.
Age-related Macular Degeneration (AMD) is the leading cause of vision loss for people over age 50. It affects 15% of people over age 50; it affects 30% of those over age 75. AMD is a serious condition because it can severely impair someone’s sight as it progresses.
The macula is an area of the eye that is responsible for detail vision. It is the bull’s-eye of the retina, and it is what allows people to read. The macula is essential for the detail vision necessary for reading; the rest of the retina cannot read; only the macula can read. If the macula is severely impaired, the ability to read will disappear; larger or stronger glasses won’t solve the problem as only the macula can provide the detail necessary for reading.
There are two types of macular degeneration—dry and wet.
Dry AMD is much more common, accounting for 85% of all AMD cases. Its impact is less severe because those with dry AMD typically only lose 10-20% of their vision. Wet AMD is less common, but its impacts are more severe. Only 15% of those with AMD experience the wet version, but they will typically lose 80-90% of their vision and become legally blind.
Dry AMD always precedes wet AMD. Sometimes people ignore symptoms and by the time they see an ophthalmologist, the dry AMD has become wet and is much more severe. With dry AMD, the peripheral vision is maintained and will not be lost. The visual detail provided by the macula is what may be affected. Reading will become difficult, but most people will not become blind as a result of dry AMD alone. In fact, only 5% of people with dry AMD will progress to vision that measures as legally blind, and that typically requires 10 years of progression. Dry AMD typically progresses quite slowly.
What are the risk factors for AMD?
Heredity — almost half of all AMD cases are genetic. It isn’t as simple as having a specific gene; it is a series of genes that are responsible for AMD.
Smoking — increases risk by 3-4 times the rate of a non-smoker. Smoking also increases the risk of wet AMD. Combine the hereditary risk with smoking, and the risk rises to 34%!
Age — while you cannot control the risk factor of age, you can control sun exposure. AMD is the wearing out of the macula. Overexposure to the sun can expedite this process.
Nutrition —maintaining excellent nutrition is important for eye health. Once diagnosed with AMD, patients are advised to eat a nutrient-rich diet that is high in vitamins, minerals and antioxidants (or supplement as needed). When patients follow this regimen, there is a 25% reduction in vision loss.
Wet AMD — if someone has wet AMD in one eye, they have a 50% risk of also developing AMD in the other eye.
Those with AMD are well aware of vision changes and how that impacts detail activities such as reading or needlework. What people underestimate is how AMD can impact practical elements of day-to-day living and increase risk in other areas of life.
Older adults with vision loss have:
Twice as much difficulty with day-to-day living compared to their peers
Twice the risk of falling
Three times the risk of depression (often linked to the loss of reading ability, a key enjoyment activity for many people)
Four times the risk of a hip fracture
Vision loss affects more than just vision!With increased risk of falls, fractures, depression, and difficulty with daily living, someone’s life could be severely impacted.
How do you prevent AMD?
Regular eye exams are crucial to ensure that AMD or any other vision concerns are detected early and treated in the most effective ways possible. Of Canadians who do not wear glasses, 50% have not had their eyes checked in the past 5 years, if ever! Even if someone does not wear glasses, they should still visit an optometrist occasionally to check eye health.
If you know a senior with vision loss who is at risk of falls, fractures, depression or having trouble with daily tasks, we can help!