Proper Poise for Healthy Living

While we’re careful about what we eat and how much we sleep, sometimes we forget how important moving correctly is. As we get more active outdoors with friends and family, let’s take a moment to reflect on the importance of ergonomics—the science of human safety and capabilities—in our everyday lives.

The ways we sleep, sit, twist, bend, reach, and stand can all have lasting effects on the health of our bodies. If not practiced properly, repetitive actions can lead to overused muscles, poor posture, and eventually even injury. As we age, our muscle and bone mass naturally decrease, which can lead to stiff joints and limited mobility.

No matter what activities you’re doing, it’s important to make sure you’re safe and comfortable at all times. The following tips can provide a helpful starting point to assess your ergonomic safeguards.

  • When sitting at a computer, make sure your feet are flat on the ground, your monitor is at eye level, and your wrists are flat and straight. And be sure to sit up straight.
  • If you have to stay in one spot for a prolonged amount of time, don’t just sit—get up and walk around every hour to avoid slouching or slumping.
  • Any time you must stand for long periods of time, be sure to wear supportive footwear to help maintain the body’s center of gravity and alignment of the spine.
  • When lifting something from the ground, bend only at the knees and hips, keep the object close to your body, and avoid twisting while lifting.
  • Get regular aerobic exercise—such as running, walking, or swimming—to help the muscles of the back stay strong and promote good posture.

By staying proactive and practicing proper posture in everyday activities, you can keep your body pain-free and healthy!

Seven Dimensions for Full Living

As we age, experts agree it is essential that we stay physically active. But many don’t realize there are several other factors that add up to healthy wholeness. In fact, living a full and satisfied life means overall “wellness,” which is defined by more than physical well-being.

In 1976, Dr. Bill Hettler, co-founder of the National Wellness Institute, developed a six-dimensional model for achieving wellness. According to Dr. Hettler’s model, by focusing on and balancing each of these factors, a more complete form of wellness could be achieved.

In the years since Dr. Hettler made his discovery, a variety of organizations, from universities to health care professionals, have adopted these dimensions. And in the years following, a seventh dimension has been added.

The seven dimensions of wellness are:

  • Emotional: Being aware of feelings and coping with challenges in a respectful way signals emotional wellness and helps create a balance in life.
  • Physical: Healthy lifestyle choices can help maintain or improve health and function.
  • Spiritual: Living with a sense of purpose in life and being guided by personal values is key to our well-being and connection to the larger world and others.
  • Occupational: Utilizing our skills and passion, while cultivating personal satisfaction, is valuable to both society and the individual.
  • Intellectual: Engaging in intellectually stimulating activities is a proven approach to maintaining cognitive function.
  • Social: Positive social support has a protective influence on our health and well-being.
  • Environmental: Living with a greater awareness of the world allows us to begin to make environmentally friendly choices.

The dimensions in action

At Touchmark, the seven dimensions of wellness are an essential part of the Full Life Wellness & Life Enrichment Program™. This award-winning program identifies people’s strengths, skills, needs, interests, and goals to help them lead happy, healthy, and full lives.

By focusing on each dimension, individuals become aware of the dimensions’ interconnectedness and how they contribute to overall health. And the dimensions can be applied in multiple ways to nearly every area of daily activity. For example, going on a hike with friends combines aspects of the physical, social, and environmental, but may also involve the spiritual, emotional, and even the occupational and intellectual, depending on conversations, thoughts, and experiences. The same dimensions may interact in a variety of ways when we go on a picnic, play a game of pickleball, or visit a museum.

Touchmark’s Health & Fitness Club can help by offering residents a firm foundation in the physical that can be easily added onto with other elements like the mental, in classes like yoga, and the social, intellectual, and more in group fitness classes and other group activities in the heated pool.

In order to provide a plethora of opportunities for these kinds of interdimensional crossovers, Touchmark uses its Full Life Wellness & Life Enrichment Program and the seven dimensions to craft daily diverse and creative events and activities that often go beyond what some might expect from a retirement community.

“Residents may find themselves on a seven-day train trip through California, digging in at our old-fashioned clam bake, or enjoying the sights of Touchmark’s annual Father’s Day Weekend Classic Car Show,” says Touchmark at Meadow Lake Village Executive Director Matthew Hoskin. “By carefully listening to what people are interested in, we’re able to offer residents a lifestyle that’s not only fun, enriching, and engaging, but also includes all the elements of wellness.”

Touchmark believes that a full life is available to anyone—no matter one’s age—and its Full Life program ensures all residents have the unique tools, opportunities, and community support to bring their personal vision to life.

Meet Jim Nelson and Marilyn Ring-Nelson

Living their “full-to-bursting” life

At Touchmark, residents experience the full life. Marilyn Ring-Nelson laughs heartily as she says, “It’s not just the ‘full’ life. It’s the ‘full-to-bursting’ life! There is so much to do here!”

Prior to living at Touchmark, Jim Nelson would have described himself as being quite content with the title “the less social one” in the family. He says, “I didn’t really enjoy meeting new people or going out much. What I didn’t expect was that changing after moving here.” Now, when Marilyn asks if he’s interested in doing an activity, Jim usually says without hesitation, “That sounds like fun!”

Time for the next chapter

Married for 35 years, Jim and Marilyn enjoy walking and traveling, and they are avid readers and book lovers! Before their love of books turned into love for one another, Jim had lived in Reno. For years, he was a political reporter and sports editor for the Reno Evening Gazette. He was also a driver for the Washoe County Library’s Bookmobile.

Marilyn, meanwhile, had built a 33-year career working as a librarian at the Seattle Public Library. She managed the Bookmobile department in her last 15 years prior to retirement.

It was in that role that Marilyn interviewed Jim for a job. He initially turned down the offer, opting instead to ask Marilyn out on a date. Eventually, he started working at the library, holding several positions including Branch Clerical Supervisor, Library Associate, and Bookmobile Driver.

Two years ago on the road home after attending her eighth-grade school reunion, the couple looked at each other and said, “We don’t want to go back to Seattle.” Getting places took longer because of increased traffic. “This made getting together with friends or enjoying an evening at a restaurant or concert more difficult, says Marilyn, who was born and raised in Spokane.

Unlike some older adults who relocate to be closer to family (often grandchildren), Jim and Marilyn moved to Touchmark in Spokane, even though their family, which includes four children, three grandchildren, and a great-grandson, are still living on the west side of the state.

Jim says they researched several retirement communities; once they visited Touchmark, “We simply knew. This is where we want to be.”

Jumping into new adventures

As Marilyn puts it, “The day we arrived, we plunged into life here at Touchmark, because we didn’t have any other distractions. We didn’t know anyone, so we were kind of forced to do activities to meet people.”

They love the mix of social opportunities they have enjoyed. The list is lengthy and includes the Ping-Pong® Tournament, Mardi Gras, numerous restaurant outings, Happy Hour, exercise classes, the workout room, shopping trips, and a day excursion to Palouse Falls, to name just a few. Every Thursday, both enjoy attending Cottage Coffee Hour with other cottage residents. Typically, the men and women separate into groups, with each chatting about their interests. This fall, they’ll take part in their boldest social activity to date: a trip to Cape Cod with others from Touchmark. The couple couldn’t be more excited!

Social cheerleaders

Marilyn is the more outgoing of the pair, but it was Jim who attended Touchmark’s annual Harvest Festival, where residents line the hallways to pass out candy to hundreds of neighborhood kids in costume and help at a mini carnival. Jim loved it so much, he says, “I’m insisting Marilyn joins me this year!”

The enthusiasm the pair have for their lives at Touchmark is infectious. Jim admits moving felt a bit risky, but says it all worked out. “In our day-to-day life here, we wake up happy. We both look forward to almost everything there is to do here. We’ll try everything!”

Marilyn nods in agreement, adding, “There’s something to do almost all the time!”

Volunteerism is a winning way to spend your day

As you consider getting out in warmer weather, think about what types of activities you would most like to take part in. Any type of activity that keeps you moving and intellectually engaged is great, and what if you could do something for someone else at the same time?

One way to accomplish all that is by volunteering! In fact, there are many different types of volunteering, and none of them is a wasted effort. Here are some ways to spend a few hours each week or month:

Deliver meals on wheels. Make sure other seniors get the nourishment they need by delivering food and conversation to their doors!

Assist other seniors. Perform tasks around the house, like light housekeeping and cooking, for seniors who need a little extra help. Escort them to a store or the park, so they can share in the joy of nicer weather and social engagement!

Work with animals. Call a local shelter and offer your assistance! Many shelters have opportunities to help walk dogs and feed and groom all kinds of critters. You’re in fur a good time!

Help youngsters. Help kids learn to read, mentor teens, care for premature infants, and more! There are so many children who could benefit from your experience, knowledge, and compassion. When school is back in session, many teachers love to have outside help with story times and paper grading, too! Call a nearby school and see what you can do.

Having a little extra time on our hands is never a bad thing, but using it to help others can make a real difference to people in our community. We all need a little help now and then, so let’s pay it forward whenever we can!

Have you seen what healthy vision’s all about?

You know having a healthy diet and getting plenty of exercise are important to living a long, healthy life. But did you know those factors contribute to your eye health, too?

Eyes are our windows into the world, and having clear vision is important for building beautiful memories. That’s one reason why eye health is worth seriously looking into.

Here are a few tips for keeping those peepers popping!

Get regular eye exams – comprehensive dilated eye exams allow your eye doctor to look deep within your orbs, making it easier to catch certain diseases early.

Wear sunglasses – wearing shades protects your eyes from the sun’s ultraviolet (UV) rays, which can cause devastating cataracts, macular degeneration, and astigmatism-causing pterygiums. Plus, they look cool!

Use protective eyewear – wearing safety glasses will help keep foreign objects from piercing your eyes. If you’re a home woodworker or metal smith, or just a particularly zealous duster, keeping your eyes debris free is essential to healthy sight.

Know your family history – did anybody from your past have a history of eye issues? Your eye color is hereditary and so are some eye diseases. Knowing your family history can help you develop a plan of eye health action!

An Organized Move – Part 1

Since the secret of a stress-free move is in the forethought, I will dedicate this first article to the critical planning process. Here are some of the first things our professional organizers establish for our moving clients:

Make an accordion file to manage all the paperwork for both the home you’re selling and the home you’re buying (one for each). These documents include: Realtor agreements, sales and purchase agreements, disclosures, inspection reports, title documents, assessments, comparative market analysis, correspondence, sales expense receipts, and anything else that establishes the value of your home and your title to it.

Set communication and performance expectations with your real estate representative(s).  A little communication up-front about your desires and needs will go a long way. Express what you need in terms of frequency and forms of communication.

Develop a list of repairs and cosmetic improvements that will improve individual spaces. Once you have your repairs-to-be-made list, you can set dates on your calendar to execute the work, and begin making appointments with professionals to fix the things that require special skill or materials. This list should be prioritized by importance. Consult with industry professionals to determine which improvements will give you the most “bang for your buck” in your particular market, and then assign a budget to each item based on its priority. Be sure to get quotes in writing from service providers and check references.

Create a master schedule spreadsheet that includes packing, cleaning, repairs and remodels, and coordinating details at both locations. You can also just add dates to your current calendar if that’s easier for you.

Whether you’re upsizing or downsizing, and no matter what season of life you’re in, invest the time now to ensure you can stay organized during the process.

 

About the author:

Restoring Order founder Vicki Norris

Vicki Norris is a professional organizing expert, dynamic entrepreneur, speaker, television personality, and author who helps people live their priorities. Founder and president of Restoring Order®, an organizing services and products company, Norris teaches others how to identify their priorities and create sustainable change in personal organizational habits that support those choices.

This article and others are available on Vicki Norris’ website at http://www.restoringorder.com/.

Meet Josephine Spencer

Josephine Spencer greets each day with her infectious enthusiasm. “When you have the kind of active lifestyle I have, there’s no such thing as an average day,” she says with a smile.

Josephine enjoys taking advantage of many activities Touchmark has to offer. “I’ll do anything I can do, because I can.”

Whether it’s participating in an exercise class, creating art, meeting with her Bible study group, teaching sing-alongs in the memory care neighborhood, playing bridge and poker, listening to speakers, or attending Book Club and birthday nights, Josephine is always eager to learn new things and make new friends.

The decision to move to Touchmark was an easy one. Moments after walking in the front door for the first time, she knew she’d found her new home. “I just knew the moment I got here this was the place for me.”

Three-and-a-half years later, she loves it even more. “It’s so convenient! It’s close to downtown, both hospitals, and other health care options.”

Josephine has enjoyed getting to know the new chef, Clinton. “I really appreciate how responsive he is to what I like to eat,” she says. “And I love the barbecued ribs and the spinach with chicken salad!”

She has always liked to eat fresh, healthy foods. “Now it takes a lot less effort on my part to get those meals.”

Commitment to service

Though Josephine decided not to pursue a career as she became a wife and mother to two boys, she always placed a high value on service to her community.

“I’ve always volunteered. It’s just what I’ve always done and what I still really like to do.”

Since moving to Sioux Falls over 10 years ago to be closer to one of her sons—a biology professor at Augustana University—she has volunteered around the area in a variety of capacities. Fluent in Spanish and a piano player, she is happy to volunteer as a musician at a local Latino Lutheran Church.

Josephine lives with a simple yet profound philosophy: “Whatever you give, you get back.” That’s how she feels about living at Touchmark.

“You get back more than what you give, and I try to give as much as I can.”

Josephine loves to stroll the halls and check in with her friends, who all appreciate her eclectic style, both in personal fashion and how she decorates her apartment. While she’s very confident in her taste, it’s something she was never formally trained in; she just picked it up through the years from her sisters and family.

“We were never into the ‘in’ thing. I just found things I liked that worked and eventually kept learning and growing.”

She treasures the beautiful art pieces she and her husband collected over the years, many from his ancestors.

“I like hosting impromptu gatherings in my apartment and planning our next outing or trading news about what’s happening.”

One thing friends don’t notice upon entering her home is a TV. “I’ve never had one. It’s nothing against TV, it’s just never been a part of our lives. We never even thought to get one.” She does admit to sneaking an occasional peak at her computer to check out videos on YouTube and elsewhere.

Raised on the ranch

Josephine was raised on a ranch in Texas hill country with her two sisters.

“I couldn’t even rope a fencepost,” she says, laughing, “but I loved to ride horses!” When she was 5, her best gift was her first horse. “My sister and I rode mostly for pleasure, but during World War II, most of the neighboring young men were off to war, so we helped our father during roundup time.”

Life with her husband and his service in the Air Force took them far away from Texas, with the couple eventually settling in northern Vermont. “I loved growing up in Texas, but I was happy to get to see and experience other parts of the U.S.” She has been a widow since 2010.

A blessed life

“I feel tremendously blessed to have kept my health through the years.” She loves spending time with her kids and grandkids, and as much as she enjoys the meals at Touchmark, she likes going out to a nice dinner with her family on occasion.

Josephine has also come to view many of Touchmark’s team members as her friends. She has a great appreciation and respect for them as well as the instructors and performers who come to teach and entertain residents.

“Anyone who takes the time to teach someone else a new skill is someone worth getting to know in my book!”

She says she would be glad to teach some of the other residents a little Spanish if someone is interested in getting acquainted with a foreign language.

With all the activity in Josephine’s life, she never knows what each new day will bring. But she does know she’s ready for it, whatever it is!

“I plan on learning as much as I can and giving back as much as I can for as long as I’m able!”

The Seriousness of Our Senses

Our five senses—hearing, vision, taste, smell, and touch—connect us to others and the world around us, allowing us to experience things in a number of ways. It’s easy to take our senses for granted, until one or more of them start to diminish.

A decline in senses is a natural effect of aging. Health and environmental factors can also facilitate sensory deterioration. Long-time smokers may experience reduced taste and smell sensitivities, while people living with diabetes may have issues with vision.

While sensory changes can be frustrating, acceptance and a positive attitude can help make the changes more manageable. With patience, you can often learn to compensate for the diminished sense with others, while adaptive devices can also provide assistance.

  • Hearing is often considered our most social sense—and can lead to withdrawal and isolation as people become more and more hesitant to interact with others. Misunderstanding others can also lead to paranoia and disagreements. Avoid shouting, speak face-to-face, and eliminate background noise when speaking with someone who has hearing loss.
  • Vision loss can lead to problems with mobility, poor orientation, and even hallucinations. It may keep people from moving around and getting outside, and also lead to isolation. Many low vision aids can help with adapting to this change. Regular eye exams ensure the most up-to-date assistance.
  • A diminished sense of touch affects both the ability to distinguish between different objects and textures, but also to detect pain. Older adults are less likely to be able to perceive internal pain or rising temperatures. They may also miss out on the therapeutic benefits of another person’s touch.
  • Changes in taste and smell often go hand in hand for those over the age of 50, and can cause food to become unappealing. A loss of smell can also create consequences with safety and personal hygiene. Find ways to enhance the flavor of foods without salt, add textures, and follow good oral hygiene to help retain smelling and tasting abilities.

If you notice changes in a loved one, bring it up in a tactful way. Avoid making someone feel inadequate and instead focus on finding ways to help them adapt and remain successful.

Getting reacquainted with our environment

Sometimes we don’t realize how easy it is to make a difference in the health of our world, or how easily we can impact it. With Earth Day coming up, this is a great time to think about ways we can help ourselves, while also enjoying our environment, and helping our planet.

The world’s resources are not unlimited, and recognizing that fact by choosing alternative transportations is a good place to start. For instance, by walking, bicycling, and/or taking the bus on your next shopping or social outing—rather than driving or riding in a car—you can cut down on fossil fuel use. At the same time, by adding a little more physical movement each day—even if it’s just walking from the bus stop to the store—you can significantly improve your health over time. Small changes have big impacts!

You can always build on small actions, too—the next time you are out for a walk, bring along a paper bag and a rubber glove and pick up a piece of trash or two on each trip. It doesn’t take much to improve the world around us, and, who knows, other people might even be inspired by your actions and choose to join in!

Another seemingly small thing you can do for your body and the planet is to eat locally grown foods and avoid processed or heavily packaged foods as much as possible. Processed foods can contain ingredients that aren’t good for you. And by eating locally, you’ll further cut back on fossil fuels by limiting the need for the foods you eat to be transported across the country—or the world. Eating locally also cuts back on the resources used in manufacturing plastics and cardboards for packaging. This may mean eating fruits and vegetables only when they are in season—when they naturally taste their best!

Through a few small actions you can make big differences in the health of the planet, your immediate environment, and your own body. Start small and keep working your way up, and eventually you’ll inspire others, making you feel great in more ways than one!

 

Staying physically active for greater independence

As we age, it’s essential that we stay active. Exercise does more than keep our hearts healthy—it benefits our bones, our muscles, and our minds! By staying physically active, we’re more likely to be able to stay independent as we age.

At Touchmark, our full-service Health & Fitness Clubs and Studios provide everything you need to stay healthy every day, in a fun and supportive environment.

Enjoy a full life of fun and fitness

Our full-service Clubs are open to both Touchmark residents and the public—for individuals 50 or older. The Clubs include indoor heated pools, warm-water spas with whirlpool jets and seating for eight, group exercise studios, NeuroCom® Balance Master®s, various types and styles of cardio equipment, personal trainers and professionally trained staff, and many other amenities.

Designed exclusively for those 50+, we offer a wide range of specialized classes (such as Zumba, Functional Fitness, and Balance & Stability) and specialized equipment that can positively affect conditions such as arthritis, cancer, heart disease, stroke, osteoporosis, diabetes, hypertension, and depression. Members of the Clubs and Studios are welcome to train for their general health and wellness or work toward more specific goals.

All programs are tailored to individual levels of ability, skill, and personal fitness goals and are designed to help you improve and maintain strength, flexibility, balance, coordination, and cardiovascular fitness, as well as supporting emotional health, and mental acuity, for maximum independence today and beyond.

The right level of care

Touchmark offers a wide range of care and lifestyle options to meet current health needs and to help plan for the future—allowing residents the ability to age in place and eliminate future moves.

Lifestyle options for residents of Touchmark range from Independent Living—which offers maintenance-free living and full community amenities—to Assisted Living and Memory Care for those requiring more care and assistance in everyday activities. Retirement counselors can help determine the most appropriate level of care for you or your loved one.

Touchmark team members in our memory care neighborhoods provide person-centered care through the Best Friends™ approach. This industry-leading method of care focuses on building meaningful relationships with those living with Alzheimer’s or other types of dementia. Memory care homes are intentionally designed to provide a secure, comforting, and supportive home environment.

For those recovering from an accident, illness, or surgery, some Touchmark communities also offer Home Health services for medical care and Home Care services for personal care.

Experience active-adult retirement living at Touchmark …

At Touchmark, we truly believe that a full life is available to anyone—no matter one’s age. We live this belief by ensuring residents have the unique tools, opportunities, and community support necessary to bring their personal visions to life.

Our Full Life Wellness & Life Enrichment Program™ has won national and international awards for the unique way it helps people enrich their daily lives, encouraging each of us to take control of our own health and happiness. It does this by focusing on key areas of enrichment, including health and fitness, lifelong learning, volunteerism, creative arts, and spiritual well-being. Residents and team members at each community create an exciting calendar of classes, events, excursions, and activities, such as the Touchmark Trekkers walking program, the Knifty Knitters, CardioFit, and the Brain Builders group, and many, many more.

Each of these areas of enrichment falls under a tier of our seven dimensions of wellness, and our Health & Fitness Clubs and Studios are just one of the ways we help enrich residents’ lives every single day.