Moving with Ease: How Water Aerobics Helps Seniors Protect Their Joints

Stepping into a warm pool can feel like a relief the moment the water lifts some of your weight. For many older adults in assisted living Portland, that simple feeling is the starting point for an exercise routine that feels good instead of painful. Water aerobics offers a way to stay active while treating joints with care, which is especially helpful for those living with arthritis, past injuries, or general stiffness.

Why water feels kinder on joints

Water supports much of your body weight, which means knees, hips, and ankles do not have to absorb every step. In chest deep water, the load on joints can drop significantly, allowing you to move more freely than you might on land.

Two main benefits stand out:

• Less impact: Movements that might hurt on land, like marching or leg lifts, often feel smoother in the pool.

• Built-in resistance: Water gently pushes back against your arms and legs, helping muscles work without the need for heavy weights. Stronger muscles around joints can provide better support and stability.

What a typical class looks like

Water aerobics usually takes place in waist or chest deep water, so you do not need to be a strong swimmer. The focus is on slow, steady moves rather than speed. 

Most classes follow a simple structure:

• Warm up: Gentle walking, arm sweeps, and easy stretches to get used to the water and loosen tight areas.

• Main set: Low impact exercises such as water jogging, side steps, leg lifts, arm circles, and light kicks. Some instructors add foam noodles or water weights for variety.

• Cool down: Slower movements and stretches to help muscles relax and keep joints flexible.

The group setting often makes it feel more like a social hour with movement than a workout. People chat between sets, encourage each other, and laugh when the water splashes higher than expected.

Benefits that go beyond joints

While joint comfort is a big reason to try water aerobics, it is not the only perk. 

Regular classes can also:

• Improve balance and coordination, which may lower fall risk

• Support heart health through gentle aerobic activity

• Lift mood, especially for those who enjoy the sensation of being in water

Getting started in a way that feels safe

If you are curious about water aerobics, talk with your doctor first, especially if you have heart, lung, or mobility concerns. 

Once you get the go ahead:

• Look for beginner friendly classes with experienced instructors

• Wear water shoes for better grip and support on pool bottoms

• Start with shorter sessions and build up gradually

• Let the instructor know about any joint replacements or limitations

Retirement communities with access to pools, including many in and around retirement home Portland, often offer water classes tailored specifically to seniors. Whether you join a formal class or a small group of friends who meet regularly, time in the water can become a gentle, enjoyable way to keep joints moving and daily life feeling a little more comfortable.

Simple Things to Do to Keep Your Brain Sharp

Many seniors may be overwhelmed with all of the recent information on how to protect ourselves from cognitive decline. However, some experts suggest it may be simpler than we think and actually doesn’t require a huge commitment of time or energy from us. 

One such tip comes from AARP, which reviewed several studies that found a 5-minute walk after a meal can improve brain health. The studies’ report a light-intensity stroll after eating made a positive impact on reducing blood sugar spikes and insulin levels. As diabetes is connected to our brain health, prevention is important. 

Harvard-trained neurologist Andrew E. Budson, MD, Professor of Neurology, Boston University and co-author of Seven Steps to Managing Your Aging Memory, mentions two supplements seniors are often found to be deficient in – vitamin B and vitamin D. He says Vitamin B helps to prevent cognitive decline by supporting the function of neurons. While vitamin D has been shown to be low in those diagnosed with Alzheimer’s disease, Budson says the cause is still somewhat mysterious. He recommends asking your healthcare provider for a blood test to see if you have low levels of B or D, and then following their advice regarding supplements as they may interact with other medications you are on.    

Budson and his colleague, Dale Bredesen, MD, an internationally-recognized expert in the mechanisms of neurodegenerative diseases, additionally explained studies of people who did old-fashioned crossword puzzles vs digital games scored better cognitively and showed less brain shrinkage on MRI results than digital gamers. They believe crossword puzzles may force the person to stretch their brain with different clues over and over while digital games are more predictable. 

Since we know sleep is an important component to brain health, the neurologists suggest wearing a smart watch to bed to track your sleep. They explain there are four main goals to track that include:

• Overall getting seven hours of sleep a night to help boost brain power.

• 90 minutes of REM, because that’s “when the brain lays down new memories.” 

• 60 minutes of deep sleep per night. “This is when you’re cleansing and detoxing the brain, and is an important stage to relax the brain and reduce stress.”

• Blood oxygen level of at least 94% saturation while sleeping. “You want to have good oxygen,” he adds. “So many people don’t realize their levels are dropping into the 80s—we even see people whose levels fall into the 70s at night, and they don’t realize how bad that is for their brains.”

At MorningStar of Parker, we provide the area’s finest retirement communities, assisted living and memory care to enrich lives and allow residents a full calendar of options that inspire, connect and entertain. Our newest contemporary-style building offers 49 independent living suites and 54 assisted living suites in a choice of configurations including three styles of penthouses as large as 1,609 square-feet. For seniors living with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood has 49 memory care suites that include inviting common areas and clear wayfinding to encourage independence. Contact us to schedule a personalized tour of our beautiful senior living community. 

Source: womansworld.com/wellness/dementia-prevention-tips-from-a-top-neurologist

Why Cognitive Reserve is Important and How to Build It

Cognitive reserve is defined as the brain’s ability to maintain its resiliency despite the damage or decline from normal aging, injury or disease. The Harvard Health Publishing explains it is a reflection on how agile the brain is with using skills and capacities to solve problems and cope with challenges. 

Building cognitive reserve is a life-long process and is developed through continuing to educate ourselves and having the curiosity to be open to new ideas. The concept of cognitive reserve was first brought to the attention of researchers in the late 1980s. They were beginning to study the brains of individuals through autopsies that showed advanced signs of damage to the brain consistent with Alzheimer’s disease but had not exhibited symptoms during their life. 

Experts say the contradiction is most likely caused by the person having a large enough cognitive reserve to offset the damage done by the disease, which allows them to function as usual. Further research has shown people with a large cognitive reserve can stave off other diseases such as Parkinson’s, multiple sclerosis, or a stroke as well as cope better with surgery, stress and toxins in the environment.

In order to build a strong cognitive reserve, Harvard Publishing explains it requires a concerted effort of following good lifetime habits such as prioritizing sleep, eating a plant-based diet, exercising regularly, managing stress and socializing. They also say it is important to continue to engage and challenge your brain.

The Mayo Clinic describes cognitive reserve as essentially your brain’s ability to adapt to age- or disease-related changes by drawing on existing neuronal networks or generating new neuronal connections where old ones may have failed. A study conducted by their researchers found “ordinary yet intellectually stimulating activities such as using a computer, playing games, reading books and engaging in crafts — including knitting, woodworking and other types of handiwork — were associated with a 30 to 50 percent decrease in the chances of developing mild cognitive impairment.” For example, they say you can more easily build cognitive reserves from activities such as reading a book than from watching TV.  

MorningStar of Parker’s senior living community offers the area’s finest maintenance-free living, with an array of resort-style amenities, 5-Star dining, and senior care and hospitality services. Our contemporary-style building offers 49 independent living suites and 54 assisted living suites in a choice of configurations including three styles of penthouses. For those living with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood has 43 suites in a choice of studio or one-bedroom units. Contact us to learn more about trusted retirement communities, assisted living and memory care. 

Source: https://mcpress.mayoclinic.org/healthy-brain/brain-building-how-to-grow-your-cognitive-reserve/

What You Need to Know Before Choosing a Retirement Home

Choosing a retirement community or home for yourself or a loved one takes careful research. Each home is unique, and no one home is ideal for everyone. It’s essential that you find a place that suits your — or your loved one’s — individual needs, and in order to do that, you need to consider many things.

What to Look for in a Retirement Home or Community

It can be overwhelming trying to sift through all the factors that should be considered before choosing a retirement home. However, focusing on these key factors will help you narrow your search and feel more confident in your decision: 

The Surrounding Community

Even though much of a resident’s time is spent within a retirement home or community, there are — or should be — opportunities for residents to take trips to experience the outer community. Whether it’s to the shopping mall or the ice cream parlor, the community around a retirement home is important and shouldn’t be overlooked.

Exercise and Physical Wellness

It’s more than vital for seniors to remain physically active during their time in retirement homes. Physical fitness has been linked to lower risk of everything from arthritis to depression to influenza. It’s also a mood booster and is linked to more happiness overall.

Food and Dining

Senior living communities offer nutrition that is specifically balanced and designed for seniors. The best senior living retirement communities offer many food options and different dining options. Look for homes or communities with formal dining rooms offering sit-down meals, small cafes on site, and grab-and-go snack options. 

Safety

Every senior living in a retirement home or community deserves safety. Any retirement home you may be considering needs to be impeccably clean, tidy, and safe. There should be no clutter, trash, or messes anywhere. 

For example, dining areas should be disinfected and cleared promptly. Laundry should either be done routinely, or facilities should be accessible for residents to clean their clothes.

Relationships Between Staff and Residents

A lot can be determined from the way the staff members interact with residents. Make sure to watch those interactions; you want a friendly, attentive, empathetic, and helpful community. 

Seniors deserve to have the opportunity to create meaningful relationships, and when staff members are respectful to residents and the residents are happy, it’s a strong sign that the retirement home is an excellent place for its residents.

Choosing the Best Retirement Home or Community

There are also other aspects of choosing a retirement home to keep in mind. For example, cost is always a factor, of course, and so is transportation. Consider the location of the retirement home; ideally, it should be near loved ones, medical facilities, shopping centers, and activity hubs. 

By keeping these essential factors in mind as you search, you’ll be able to find the best retirement home for your needs.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating true homes filled with an atmosphere of love and community. Please contact us to learn more about the finest retirement communities Portland has to offer.