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The Benefits of Yoga for Seniors: A Guide On Getting Started

The Benefits of Yoga for Seniors: A Guide On Getting Started.
Guest Post by Harry Cline.

image1Photo via Pixabay by Brenkee

Of all the different types of exercises out there, yoga has become one of the most popular in recent years, partly because of its inherent flexibility. It can be done just about anywhere, by people of many different ages and abilities, and can be adapted for those who have mobility issues. For seniors, yoga is one of the best workouts around for those very reasons, but there are other benefits, as well, including a boost to mental health that can help ease the symptoms of depression and prevent stress and anxiety.

Fortunately, there are several simple ways you can get started with a yoga routine of your own, but it’s important to start slowly to avoid injury and to get adjusted to the movements. It’s also a good idea to make sure you adapt the poses to meet your specific needs, especially if you have a disability or limited mobility.

Keep reading for some great tips on how to get started with yoga and to learn more about the benefits.

Improve your overall health

The many benefits of yoga are evident in the way they help seniors improve balance and coordination–which helps prevent falls and other injuries–and builds up muscle tone, aids in joint health, and reduces stress and anxiety for better mental health. By combining physical exercise with a mental health boost, you can ensure that your overall health is well taken care of.

Aid in your recovery

Yoga can be hugely beneficial for individuals who are in recovery because it combines physical activity with meditation. Learning to look inward and connect with your spiritual self can help speed up your recovery and will allow you to learn how to cope with stressors and the effects of depression and other mood disorders in a healthy way.

Adapt

If you’re living with a disability or have limited mobility, it’s important to find a workout that you can adapt to your needs so you can stay safe. Yoga can be done in the water or with the assistance of a chair, so you don’t have to get down on the floor if doing so would be painful or awkward. Consider taking a class with an instructor who understands how to adapt yoga poses for different needs. You can even do yoga and meditation at home. Set up a calm, relaxing space away from noisy areas of your home.

Make sure it feels right

It’s important to make sure that as you’re practicing yoga, you learn to emphasize feeling over the poses. If something doesn’t feel right, move out of the pose immediately and get into a comfortable position. While yoga is a mostly safe exercise for seniors, there are still ways to become injured if you aren’t careful. Take things slowly and consult a doctor immediately if you feel pain.

Start with a class

If you’ve never experienced yoga before, it might be best to start with a class so that you can see how the poses are supposed to be done. There are likely several local classes to choose from, but if you aren’t comfortable with attending one in person–or if you have limited mobility–look for a tutorial online that you can follow at home.

Getting started with your own yoga routine doesn’t have to be stressful or difficult; start slowly and remember that these exercises can be adapted to fit your needs, whatever they may be. If you have existing health issues, consult with your doctor before starting any new routine. Having a good plan and keeping your own safety in mind will help you create an exercise plan that will keep you healthy for a long time.

I Couldn’t Breathe

Anxiety Girl by Lacy London.
Reviewed by Gabriel Constans.

Some people’s reality as fiction, and fictional fears may become reality. Anxiety Girl is told by Sadie Valentine, as her world feels like it is falling apart. She describes her symptoms to the pharmacist. “My chest became really tight like someone was squeezing me from the inside. My head started to pound and I couldn’t breathe. I just couldn’t catch my breath, it was like I was drowning. I really thought I was going to die.” Ms. London’s imaginary character is a reflection of what many experience.

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The author states in the prologue that she wanted to write a fictional story that dealt with a real-life situation, one that she has experienced herself. She does so with insight, interest, and flare. Sadie is lucky to have a close friend, Aldo, who is also her roommate. He sticks by her through thick and thin, as she begins to feel as if her world is turning upside down and she’s going to fall off. She thinks everything is fine, and that it is the breakup with her boyfriend that triggers her intense fear and helplessness. It’s not.

Characters in the story seem like people you might know if you live in Chelsea (London), and have the luxury of time on your hands to be creative, hang out with friends, and go out dancing and drinking every night. That is what Sadie attempts to do after the breakup, with one man after another, and one drink following the last one. No matter what she does to avoid, or numb, her feelings, takes a toll, and it doesn’t work. After a scene in a restaurant, she begins to spiral downwards, and doesn’t know what to do.

Degrees of anxiety and depression are experienced by countless individuals throughout the world. It is nothing to be ashamed of, yet too often we are. Ironically, we have no problem telling someone, or seeking help for, a broken arm or flu, but when it is our mind and emotions that are effected, it becomes hush hush. Mental health is just one aspect of our overall health. With Anxiety Girl, Ms. London gives us a story that can help us know what anxiety feels like, that we aren’t alone, and that help is available.

RESOURCES:
Anxiety Anonymous
Work of Jodi Aman
Book by Constans

Breathe Through the Story

51Zxe5MHNvL._SX385_BO1,204,203,200_.jpgAnxiety & Panic Workbook: Stop Stressing, Start Living by Jodi Aman. Reviewed by Gabriel Constans.

It’s one thing for friends, books, family, TV, counselors, or others, to tell us what we should do or not do about a problem, and something entirely different when they show us “how” to do it. Changing our habits, conditioning and fears, isn’t easy. If it was, we would have done so on our own a long time ago. Enter Jodi Aman and her Anxiety & Panic Workbook, which not only clearly defines anxiety, but shows us how to overcome it.

Ms. Aman has lived with anxiety herself for many decades, thus she is speaking from experience, and not some theoretical therapeutic idea about what it is like, or how to live with it. The National Institute of Mental Health has shown anxiety to be the number one mental health problem in the U.S. Thus, there is a large audience of people who can readily relate to how difficult anxiety/fear can be and how often it stops us from living a complete fulfilling life.

There is lots of space in the workbook for readers to answer the thoughtful, and important questions that are asked, and help clarify and identify how anxiety effects us personally, and to what extent. Ms. Aman talks about the importance of motivation, and having a vision of what life can be, as opposed to simply wishing to be free of what is. She says, “‘Want’ and ‘can’t’ are ideas, not truths.'” The book helps us get to know anxiety, as opposed to trying to avoid it or get away from it.

The Anxiety & Panic Workbook is laid out in an easily accessible manner, is clearly well thought out, and can help many. Her five rules for a happy life are: 1) Make people important. 2) Step back. 3) Have fun. 4) Be Creative. 5) Practice doing hard things. It is, of course, easy to come up with five “rules”, and another to learn how to practice them. That is the gift of this book – it shows us how, and not just why. The following was especially poignant, in referring to anxiety, and what we tell ourselves about it. “It is all just stories. The story is not over. It continues to change. Breathe through the story.

Tibetan Stories

sunshineOn, Dec 10, 1948. in the aftermath of WW2 and the Holocaust, the UN established a new commission, largely spearheaded by Eleanor Roosevelt, to monitor and assure that human rights were protected in even the most vulnerable communities throughout the world. Today we honor that profoundly compassionate action and all those whose diligent commitment moves us towards a more awakened relationship to one another and our world.

Please take a moment and watch an inspiring video from the International Center for Mental Health and Human Rights about wounded communities and how you can help.

Living In Exile

Gaea Logan
International Center for Mental Health and Human Rights

Healthcare Technology Reform

Quantum Units Education shares stories about mental and physical health, like what triggers domestic abuse and how to fight youth anxiety. But there are also big picture issues affecting the health industry, like the move towards replacing paper-based healthcare records with electronic medical records systems, as Cheryl Jacque writes about in today’s post. Cheryl also writes for http://www.healthadministration.org/, a website that aims to educate potential college students about higher education and careers in health administration.

The Future of Technology, Healthcare Administration and Reform
by Cheryl Jacque

Sweeping changes in healthcare will continue to affect the lives of Americans for the foreseeable future. Yet, while health care reform legislation has received the majority of media attention, advancements in technology are expected to play an important role in lowering healthcare costs in the coming years. In particular, the adoption of electronic medical records (EMRs) by insurers and medical practitioners is having a far-reaching effect throughout the medical community, with many health industry professionals expecting an increased efficiency that will lower cost and improve the quality of care for every patient.

Research by The RAND corporation found that America’s health care system could save more than $81 billion annually while improving the quality of care by broadly adopting computerized medical records. The study, published in the journal Health Affairs in 2005, stated, “The U.S. healthcare industry is arguably the world’s largest, most inefficient information enterprise…Most medical records are still stored on paper, which means that they cannot be used to coordinate care, routinely measure quality, or reduce medical errors.” Since then, many health experts have claimed that EMRs will improve quality and efficiency as well as reduce costs by tens of billions of dollars annually by limiting orders of duplicate tests and procedures. The Obama administration has even included assistance to accelerate the adoption of EMRs as part of the Affordable Care Act reforms.

As with almost any rapid adoption of new technology, early word on EMR use has been mixed. A recent study found that physicians with access to electronic records are actually more likely to order additional imaging and laboratory tests than doctors relying on paper records, perhaps due to the increased ease of ordering tests, speculated Dr. Danny McCormick, lead author of the study. However, many early adopters of EMRs are quick to defend the technology.

“Electronic medical records can guide evidence-based care, prevent unnecessary duplicate testing, enable better and more informed care coordination for patients, and generate quality data in real time to help us measure the efficacy of rendered care to improve health outcomes,” writes Alan D. Aviles, President of the New York City Health and Hospitals Corporation. A study from the Office of the National Coordinator for Health Information Technology offers further support, with its findings showing 92% of articles on health information technology reach the conclusion that technology advances provide overall positive benefits such as increases in quality and efficiency of health care.

American Medical Software, one of the developers of electronic medical records systems, describes the process used by the system. When a medical professional creates a new encounter note using EMRs, macros and templates that incorporate key phrases and conditionals that reduce keystrokes and input errors. Coding guidelines then suggest the proper level of visits based on documentation during the patient meeting, as well as aiding in ordering labs, setting reminders and linking files. Fox Meadows Software, another company responsible for EMR migration systems, provides electronic features such as scheduling, billing, document management and authorization tracking. These advances in medical and information technology are developed with a goal of streamlining processes, reducing costs and raising the quality of experience for medical practitioners and patients alike. While any new technology takes time to fully develop, the promise of higher quality patient care is a benefit worth the effort.

ROP Social Worker

From Amakuru! – News from the Rwandan Orphans Project, also known in Rwanda as ROP Center for Street Children.

ROP adds a social worker to the program.

The Rwandan Orphans Project (ROP) has long cared for the physical and educational needs of children who live at the ROP Center. Unfortunately, due to limited financial resources, we haven’t been able to give a substantial amount of attention to their mental health needs. This changed in July when Metamorfose AS, a Norwegian organization, offered to sponsor a social worker/staff psychologist position at the ROP. Metamorfose’s representative, Line Loen, felt that providing care for the emotional and mental health needs of vulnerable children is just as important as providing physical needs and schooling. The children who now live at the ROP each have their own circumstances that led them to the streets and each experience can leave mental trauma and emotional stress in their wake.

Having received news of this support the ROP went about searching for the best candidate to fill this roll. After a lengthy selection process Elisabeth Niyongana was selected as the Social Worker of the ROP. Elisabeth is a graduate of the National University of Rwanda in clinical psychology. She has extensive experience in community work as well as experience working with impoverished youth. Her job as Social Worker includes interviewing each child at the ROP to assess his mental health, counseling children according to their needs, hosting workshops to teach the children various life skills that will benefit them once they have left the ROP, and finding relatives of children at the ROP and building relationships between them with the hope of someday reintegrating the child back into the family.

These are large tasks when you consider that there are nearly 100 boys living at the ROP. But Elisabeth feels she is up to the challenge.

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