Find Your Balance: Fitness Director Shares Balance Exercises You Can Do at Home

Posted on April 5, 2019 by Liberty Lutheran

We all aspire to have balance in our lives. For adults approaching their later years in life, achieving balance physically is especially important.

Balance exercises can help improve stability and decrease your risk of falling, which for older adults can be a key component to staying healthy and living well. For Fitness Director of The Manor at York Town, John Miller, balance exercises are a great way to make sure his clients stay upright and strong. He’s here to share his tips on the best balance exercises for you!

Balance exercises you can do anywhere!

John Miller has been helping residents at The Manor improve their fitness and nutrition for 15 years, and he says his favorite part about the job is making a difference in residents’ lives. Since working at The Manor, he’s seen how balance exercises can help older adults regain stability and prevent falls. Here are some that can help you:

Foot Taps

For safety, you may want to have a wall or piece of furniture nearby to lean on for added stability.
Stand with both feet on the ground with a stepping stool or stair in front of you.
Slowly lift one foot and tap it on the step.
Return your foot back to standing position.
Repeat this 15 to 20 times.
Then switch and repeat the same steps on the other foot.

Single limb stance

Have a chair in front of you to lean on if you need it for safety. Begin by standing with both feet on the ground hip-width apart.
Lift one foot six inches off the floor and balance on your planted foot without leaning. Hold for ten seconds and repeat on the other leg. If ten seconds is too challenging, start with five.
When ten seconds becomes easy, try to hold your balance longer on each leg.

Over-the-shoulder walks

Stand on one side of the room with your feet hip-width apart.
Turn your head to look over one shoulder. With your head still turned, take a few steps forward slowly.
Then turn your head to look over the other shoulder and take a few more steps forward. Repeat this five times on each side.

More balance exercises for you to try

Heel Toes

Stand tall with feet hip-width apart
Place one foot in front of the other, touching the toe of one foot to the heel in front of the other.
Stay like this for two minutes. Try not to lean.

Exercises that strengthen your leg, hips, and core

Lunges
Stationary bike
Hip extensions
Calf raises

“Balance is so important because it allows us to stay independent long into life. Good balance helps us stay functional, and healthy.” –John Miller, fitness director of The Manor at York Town

Getting to Know John Miller

Fitness Director at The Manor at York Town

John in action, teaching water aerobics at The Manor

John’s history with fitness is certainly strong. Having a natural interest in nutrition and a love for gym class since high school, John knew fitness was his future. Shortly after his high school graduation, John earned a black belt in Karate and became a Karate instructor for six years. He was simultaneously working as a fitness trainer at local gyms and as he became bigger and stronger, John easily found his way into the world of power lifting.

Placing second in the AAU Nationals for power lifting, John quickly recognized his talent for the sport. Unfortunately, when he made it to the AAU World Championships competition he tore his quadriceps tendon and injured himself quite badly. Out of work for nearly a year, John decided this was the perfect time to get his certification in fitness and nutrition. After obtaining his certification from the American College of Sports Medicine (ACSM), he worked in different hospitals and was fascinated with the inner workings of the human-body.

John then studied anatomy and physiology at Bucks County Community College for two years, and in 2004 he began his career as Wellness Director of The Manor. With his expertise in the fitness field, John is now the Fitness Director and enjoys impacting the lives of residents, improving their fitness skills and helping them live happier and healthier. “I enjoy everything about my job. I really need to be safe and creative with everything I do because the residents trust me, and I value that very much.”

Improve your balance and live well at The Manor at York Town.

The Manor at York Town, a premier independent living community located in picturesque Bucks County, is the perfect place to get the help you need to regain your balance and kick start your wellness.

If you want to live your best life and stay strong and healthy, find out how The Manor at York Town can help you by visiting their website here!

Exercises for Arthritis: Diving into Water Aerobics and Beyond

Posted on March 8, 2019 by Liberty Lutheran

The Manor at York Town’s water volleyball team

It’s easy to fall behind in attaining your fitness goals, especially during times of inclement weather. And finding ways to exercise indoors that doesn’t involve heavy gym equipment or a treadmill can feel nearly impossible. Aquatic exercise is not only an excellent alternative for those looking to spice up their indoor workout routine, but it is especially effective for people living with arthritis. For individuals who experience painful symptoms like stiffness and joint pain, water aerobics and other water activities are a great way to get your heart rate up without causing damage or stress to your joints and muscles.

Understanding arthritis and its symptoms

According to the Arthritis Foundation, arthritis is the leading cause of disability among adults in the United States. There are currently more than 100 different kinds of arthritis in which the symptoms for each may vary. The most common joint symptoms are swelling, pain, stiffness, and decreased range of motion. While symptoms may range in both pain and severity, the effects they have on your body may prompt you to change certain aspects of daily life, including your fitness routine.

The benefits of exercise

Exercise, while essential to every person’s health and well-being, is especially important for individuals with arthritis. Painful symptoms like joint pain and stiffness may cause people living with the disease to shy away from working out. However, exercise for arthritis can actually increase strength and flexibility around the joints, reducing the pain you experience from symptoms.

Exercise helps people with arthritis to

Strengthen muscles around the joints
Maintain bone strength
Improve balance
Control weight gain
Maintain energy

The Importance of maintaining a healthy weight when living with arthritis

For people living with arthritis, physical activity is critical to maintaining the severity of symptoms as a person’s body weight contributes to the amount of stress put on their joints. In fact, according to Eric Matteson, MD, chair of the rheumatology division at the Mayo Clinic in Rochester, Minnesota, every pound of excess weight a person carries around exerts approximately 4 pounds of extra pressure on their knees.

So, for a person who is just 15 pounds overweight, their knees carry an extra 60 pounds of pressure on a daily basis. That can feel tiring and painful on anyone’s body, but it feels especially discomforting for a person struggling with joint pain from arthritis. Exercise can help individuals with arthritis maintain a healthy weight and eliminate any extra pressure on their joints.

What are good exercises for arthritis?

You’ll want to consult your doctor about exercises for arthritis that are best for your specific diagnosis. You should aim to participate in types of physical activity that have minimal impact on joints and work to strengthen the muscles around them. Range of motion exercises, strengthening exercises, and aerobic exercises are all low-impact workouts excellent for individuals with arthritis to maintain their physical activity. One aerobic exercise in particular that is found to be especially beneficial for people with arthritis is water aerobics. Water aerobics is a great way to get your heart rate up while keeping stress on joints to a minimum.

Jump right in! Why water aerobics is a great exercise for arthritis

Swimming is a fun way to add variation to your fitness routine, but for people with arthritis it’s more than fun, it’s effective and pain-free. Water aerobics is beneficial for individuals with arthritis because

The water’s buoyancy supports your body weight so you experience less impact on joints than out-of-water workouts;
The warmth of therapeutic pools helps to soothe joint pain;
The water’s natural resistance gives you an excellent workout without the use of heavy weights to lessen the amount of pressure on joints;
Exercising in water can help improve balance and range of motion;
Water has greater resistance than air so jogging in a pool can often exert more energy and burn more calories than jogging on land, while reducing the amount of impact put on joints.

Step up your fitness routine with The Manor at York Town

The Manor at York Town, a premier independent living community located in picturesque Bucks County, is the perfect place to kick start your workout routine and reach your fitness goals. With an engaging wellness center full of state-of-the-art equipment as well as an indoor heated pool and Jacuzzi spa, fitness at The Manor becomes exciting and inspirational.

The Manor at York Town heated indoor pool

The Manor at York Town’s heated, indoor pool

“Staying active is essential for older adults. At The Manor, our goal is to provide as many opportunities as possible to maintain the health and wellbeing of our residents so they can enjoy retirement,” says Robyn Fine, director of community life at The Manor. Robyn sees firsthand the beneficial impact The Manor’s wellness programs and facilities have on residents. With access to personal trainers who can design personalized exercise programs, and post-rehab functional exercises, as well as fitness evaluations and nutritional consultations, residents are empowered to live healthfully and maintain their physical activity.

Resident at The Manor, Carol Axler, is proud of her fitness routine and takes full advantage of The Manor’s exercise programs, including their indoor heated pool. “Every morning at 7 o’clock until 7:30 I start my day by working out on the fitness equipment. Then, I go into the Great Room, where we have exercise class from 7:30 to 8:00, and then from 9:00 to 10:00 I participate in water volleyball,” Carol explains, outlining an exercise routine that puts even most young people to shame.

The Manor at York Town resident in heated pool

Carol Axler playing water volleyball at The Manor

For Carol, physical activity has always been important, and The Manor’s wide array of fitness programs opened her mind to new and exciting possibilities. “I had never played volleyball before coming to The Manor. I really got into it once I moved in. Water volleyball provides a different way of exercising,” Carol says about trying water volleyball for the very first time in The Manor’s heated indoor pool. Now, Carol plays on the water volleyball team that meets three times each week.

If you want to hear more about Carol’s experience with The Manor’s wellness programs and fitness facilities click here for her story.

Or, if you want to experience the benefit of exercise and learn more about independent living communities, see what living healthfully and happily at The Manor at York Town can do for you.

Making a Splash for Better Health at The Manor at York Town

Posted on March 8, 2019 by Liberty Lutheran

For Carol Axler, part of the vibrant lifestyle at The Manor at York Town includes the availability of programs that help her stay fit and active.

“Every morning at 7 o’clock until 7:30 I start my day by working out on the fitness equipment. Then I go into the Great Room, where we have exercise class from 7:30 to 8:00, and then from 9:00 to 10:00, I participate in water volleyball,” Carol explains, outlining an exercise routine that would put even most young people to shame.

“The water volleyball team meets three days a week, on Mondays, Wednesdays, and Fridays,” Carol says. “I had never played volleyball before coming to The Manor. I really got into it once I moved in. Water volleyball provides a different way of exercising. I had a dog before I moved in, and I used to walk him for an hour-and-a-half every day. When I moved here I wanted to keep that level of activity up, and I’m really glad I can.”

Carol Axler playing water volleyball at The Manor

Since Liberty acquired The Manor in 2017, the Volleyball group, along with staff, has set out a renewed focus to increase the size of the team, which once had numbers that allowed it to compete against other communities. Now, thanks to that focus, the team has seen an increased amount of interest from longtime residents, as well as those new to the community.

“Staying active is essential for older adults. At The Manor, our goal is to provide as many opportunities as possible to maintain the health and well-being of our residents, so they can enjoy retirement,” says Robyn Fine, Director of Community Life at The Manor. “Our volleyball team has grown over the past few months, and we’re always looking for new recruits. Water Volleyball is just one more reason our residents truly enjoy an active lifestyle at the Manor at York Town.”

Having lived at The Manor for more than six-and-a-half years, Carol shares, “The Manor has some really wonderful experiences and activities. There are a lot of opportunities for us to stay active and fit. I love it here. I love my apartment, and I’ve made a lot of really good friends. It’s wonderful to live in a place where people really care about you and show it by making it possible for you to stay active and independent.”

If you want to live your best life like Carol, and are looking for a retirement community with a vibrant approach to fitness and beyond, click here to see what The Manor at York Town has for you.

What is Independent Living? What to Look For and How to Know It’s Right For You

Posted on February 20, 2019 by Liberty Lutheran

Whether it’s health, finances, or our overall well-being, independence is one aspect of life, we strive to maintain regardless of our age. Empowering individuals to feel confident, secure, and fulfilled, independent living fills seniors with a sense of accomplishment and satisfaction throughout their later years.

For residents of Independent living at Liberty Lutheran’s family of services, they often ask themselves why they didn’t move in sooner. With varying amenities and accommodations, all quality independent living communities have one commonality, and that’s the unmistakable vibrancy of the people who live there.

While independent living sounds self-explanatory, there’s common misunderstandings about what it means for seniors and how it actually helps them maintain their independence.

What is Independent Living?

Housing for seniors who need little to no medical assistance

Independent living signifies housing for seniors who need little to no medical assistance. With less focus on available medical resources, and more attention to community-based engagement, independent living provides senior adults with their own residential living space surrounded by a community of individuals with similar capabilities. This type of living encourages residents to reach their maximum level of independence while still providing assistance should they need it. With the ability to maintain their own living spaces, and have access to amenities like laundry services and other basic housekeeping, senior adults feel the fine balance of care and independence.

Independent living accommodations you should look for

Independent living accommodations vary depending on the community you choose to visit, but there are several basic accommodations that will provide the best living experience for you or your loved ones. When visiting senior living communities with independent living look for these main features:

Full kitchen
Private bathroom
Comfortable living area
Ample closet space

Consider dining options

While accommodations like a full kitchen will give you or your loved one the freedom to cook your own meals, you should inquire about the community’s dining services as well. If you enjoy a served meal with family and friends, community dining rooms that also allow reservations for special events will certainly be important.

What types of activities are offered to members of the community?

Having the privacy of your own apartment or residential living space is a large part of independent living, but community-based events where residents have the opportunity to meet other people and form friendships is important to many senior adults. Whether they’re outings to the local bowling alley, or parties within the community, if you enjoy socializing, community-based activities and events will be very important to you when choosing an independent living community.

What wellness or fitness programs do they have?

Additionally, if you’re a fitness fanatic, or enjoy staying active and healthy, you’ll want to look for independent living communities with fitness facilities or exercise and nutrition programs. Some independent living communities have rooms with exercise equipment as well as on-site personal trainers.

Independent Living at Liberty Lutheran’s Family of Services: Paul’s Run and The Manor at York Town

Paul’s Run independent living residents celebrate the Eagles’ victory last year

Liberty Lutheran’s family of services impact the health and well-being of more than 10,000 senior adults. Two of our family of services, Paul’s Run and The Manor at Yorktown, have distinguished independent living communities that empower residents to feel secure and confident.

When you’re considering independent living communities, Paul’s Run and The Manor are outstanding examples of what to look for. Our long list of independent living accommodations include all of the amenities listed above like

Full kitchen, comfortable living space, private bath, ample closet space

As well as additional amenities like

Various floor plans to choose from, refrigerators and stoves, individual climate controls, 24-hour emergency response security system, smoke and fire protection system, phone and cable outlets

Our independent living communities have formal dining rooms for those who’d like to dine with others, as well as access to wellness programs for optimal health, fitness, and nutrition.

But we’re more than just living accommodations for your present and future. We’re an active community excited about what’s happening every single day.

Independent living residents at Paul’s Run attend a flower arrangement workshop

These appealing accommodations only scrape the surface of what makes our independent living communities outstanding. It’s the activities that happen there on a daily basis that truly add to the fulfilling experience of independent living.

Walk through the halls of independent living at Paul’s Run, and you’ll see vibrant residents who enjoy a world of opportunity with engaging activities and events that happen day-to-day. Whether it’s crafting Valentine’s Day cards for family and friends, benevolent events like sewing stuffed animals for ill children laying in hospital beds, or taking a flower arrangement workshop, residents of our independent living communities are fulfilled, confident, and excited for the possibility of tomorrow.

If you or your loved one want to live in a community that fills you with excitement and empowers you to maintain your independence, click here to see if our independent living at Paul’s Run or The Manor at Yorktown is right for you.

Liberty Wellness – Employees Helping Employees

Posted on August 3, 2018 by Liberty Lutheran

Liberty Wellness Works is Liberty Lutheran’s health and wellness program that helps employees reach their fitness goals, as well as achieve better health through improved diets, nutrition, and stress management. Liberty staff members are encouraged to earn points that can be redeemed for financial bonuses at the end of each Eligible employees can gain up to $350 per year.

The system is based on a 1 point equals $1 system. Regular wellness visits with a physician that include bloodwork are worth 200 points, which converts to $200. Completing a monthly challenge will earn an employee 5 points. Being a non-smoker for over 12 months is worth 10 points. Having your annual dental exam is worth 15 points. Points are also awarded for such activities as reading a book on stress management, receiving an annual flu shot, joining a gym (or Liberty’s own Becoming Center), and more.

Each month, employees are encouraged to submit healthy recipes they enjoy making at home. Rebecca Ditore, wellness program coordinator, then assembles the recipes and shares them with the entire network of Liberty employees through her email blasts.

This summer alone, 60 recipes were sent to Rebecca by staff to encourage others to eat healthy this summer.

Here is just a sample of those recipes:

Tropical Papaya Smoothie
Submitted by: Annamma from Paul’s Run
Servings: 1
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed

Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.

Greek Yogurt Pancakes
Submitted by: Heidy from Liberty at Home
½ cup flour
1 tsp baking soda
1 container plain or flavored Greek yogurt
1 egg

Mix together, cook with coconut oil
Pour about ¼ cup of batter onto skillet to make 1 pancake
Wait for edges to bubble and flip pancake

Cantaloupe Salsa
Submitted by: Luanne Fisher, Whitemarsh
4 cups cantaloupe, small chunks
1 cup tomatoes, small chunks
½ red onion, diced
½ cup chopped fresh cilantro
½ yellow bell pepper, diced
½ cucumber, small chunks
4 jalapeno peppers, diced
2 tbsp. each lemon & lime juice
Clove garlic, minced
1 tbsp. olive oil

Mix everything & refrigerate until chilled & flavors combine (about 1 – 2 hrs.)

Summer Fruit Salad
Submitted by: Sherry, The Village at Penn State
1 – 29oz can of peach slices (don’t drain)
1 – 20oz can of pineapple chunks (don’t drain)
3 1/8 box of instant vanilla pudding
1 lb. of strawberries sliced
1 banana sliced
½ pint blueberries
1- Bunch of grapes

In a large bowl combine peaches, pineapple, pudding and juice from cans. Mix well. Stir in remaining fruit and chill.

Carrot Dogs
Submitted by: Areatha, West Philadelphia Senior Center
5 carrots – cut each end of the carrot off, to fit a hot dog bun,
Shave the outer layer of skin off.
Put 2 cups of water in a pot with:
2 tbls. soy sauce
2 tbls. liquid smoke
2 tbls. steak sauce such as A1 sauce
2 tbls. maple syrup
2 tbls. ketchup
(Preferably organic, without high fructose corn syrup)

Stir the pot and add the carrots.
Let it boil for 10 minutes
Cover the pot and boil for 10 more minutes.
Place your carrot in a hot dog bun and dress it with coleslaw, white onions, mustard and ketchup.

Delicious Cauliflower
Submitted by: Diane, Whitemarsh
1 large head of cauliflower, cleaned and cored (keep it whole)
2 tablespoons light mayonnaise
1 tablespoon brown mustard
4 slices Swiss cheese; other sliced cheese may also be used
Pepper, to taste

Clean, core and steam one large head of cauliflower.
Drain cauliflower and place on a serving dish.
Mix mayonnaise and mustard together to blend them.
Spread the mixture over the hot cauliflower.
Sprinkle with pepper.
Lay the four cheese slices on top to cover the cauliflower.
Serve when the cheese has softened and melted.

Low Carb Taco Salad
Submitted by: Sheryl, Village at Penn State
8 oz. low fat sour cream
8 oz. cream cheese
1 lb. lean ground beef
Mild taco seasoning packet
Mild taco sauce
1 bag shredded or chopped lettuce
1 bag mild shredded cheddar cheese
Tomatoes
Whole grain Tostitos (optional)

Mix sour cream & cream cheese until creamy and layer on bottom of 9×13 pan.
Brown ground beef & mix taco seasoning according to package.
Layer on top of sour cream mixture.
Pour taco sauce over ground beef.
Layer lettuce, cheese, and tomatoes.
Dip Tostitos if desired.

Summer Veggie Pasta
Submitted by: Sophie, Artman
Pre-cooked ziti (zucchini diced, tomatoes diced)
Garlic chopped or minced depending on your preference
Basil leaves
Mozzarella balls or Parmesan cheese
Yellow squash
Mushrooms if you like it

This recipe is quick and easy to make. The amount of ingredients depends on how many people you’re cooking for and the timing also depends on how you like to eat your vegetables. I like to eat mine crunchy, so I don’t cook them as long.

Zucchini Casserole
Submitted by: Teri, The Hearth at Drexel
1 large zucchini, chopped into ¼-inch slices
2 tbsp. butter or margarine
1 medium onion, chopped
1 green pepper, chopped (optional)
Croutons
1 tomato, sliced,
4 – 5 slices American cheese or sharp Cheddar cheese
Salt and pepper to taste

Preheat oven to 350 degrees F.
Cook zucchini 10 minutes or until tender and drain well.
Sauté onions, mushrooms and green pepper in butter.
Add zucchini to sautéed mixture; season with salt and pepper.
Put mixture into buttered 2-quart shallow baking dish. Top with croutons, then sliced tomatoes.
Arrange cheese slices on top.
Bake 10-15 minutes until cheese melts.
Vegetable mixture may be prepared ahead of time. If so, heat casserole longer to warm through.

Apple Turnovers
Submitted by: Samantha, West Philly Senior Community Center
Total Time: 30min
Servings: 8
Small Granny Smith apple, peeled, cored, cut into 8 (1/2-inch) slices
Tablespoons butter, melted
One can (8 oz.) Pillsbury refrigerated crescent dinner rolls
1/3 cup packed brown sugar
One teaspoon apple pie spice

Heat oven to 375°F.
Line cookie sheet with cooking parchment paper, or grease cookie sheet.
Set aside.
In small bowl, toss apple slices in 1 tablespoon of the melted butter; set aside.
Separate dough into 8 triangles.
In small bowl, mix brown sugar and apple pie spice.
Divide mixture evenly among triangles.
Top each triangle with apple slice. Starting at short side of each triangle, wrap dough around apple.
Place on cookie sheet. Brush with remaining 2 tablespoons melted butter.
Bake 10 to 12 minutes or until crescents are deep golden brown and apples are softened.
Cool 5 minutes before serving.

Learn more about the benefits of working for Liberty Lutheran at LibertyLutheran.org/benefits

Five Questions Your Doctor Wishes You Would Ask About Your Heart

Posted on February 20, 2018 by Liberty Lutheran

February is officially designated as Heart Health Month. According to The Heart Foundation, heart disease is the leading cause of death for both men and women in the United States. The good news is that it is also one of the most preventable.

Dr. Christopher Pitsch, Medical Director at Liberty Lutheran’s Paul’s Run community, offers five questions he wishes his patients would ask.

Q: What is heart disease?
A: Though “heart disease” may be used to describe a few different conditions, it is most commonly used in reference to coronary heart disease, also known as coronary artery disease (CAD). In CAD the coronary arteries become narrowed or clogged and cannot supply enough blood to the heart.

Q: What causes heart disease?
A: Heart disease starts with atherosclerosis. Atherosclerosis is a process in which fatty substances build up inside the walls of the arteries. Blood components can also begin sticking to the wall, causing a “plaque” buildup and narrowing/hardening of the vessels.

Q: What does high blood pressure have to do with heart disease?
A: Several years of high blood pressure can damage artery walls, causing them to become stiff and narrow. Though controlling our blood pressure is always important, there is more flexibility as we get older. Too aggressively lowering our blood pressure can cause problems as well.

Q: Is it OK to exercise?
A: Yes, regular exercise improves blood flow to the heart and makes the other muscles in the body more efficient, increasing their functional capacity as well as any medicine. As little as 10 minutes of an exercise you enjoy can go a long way.

Q: How can I lower my cholesterol?
A: Though sometimes medicine is required, healthy lifestyle changes can also make a big impact. Eating more fruits, lean meat, vegetables, and fish can go a long way, while eating less organ meats, egg yolks and fats.

Dr. Pitsch recommends that everyone should have an open and honest conversation with their doctor about heart disease and the prevention of heart disease.

For more information about heart disease, and how to reduce your risk, visit TheHeartFoundation.org.