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!

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.”

The Manor at York Town resident in heated pool

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.

Keep on Moving – Winter Stretching Tips!

Posted on February 3, 2018 by Liberty Lutheran

When we are stuck inside due to the cold weather-maybe sitting around more than we would like- a daily stretching routine is something that can keep our bodies warm and mobile.

Dot and Jaime from Liberty at Home have put together five tips to keep you moving this winter.

Lack of flexibility is something that can occur as we age due to less mobility and changes in our body’s make-up. It’s important to keep your joints moving. Some of the muscles that can become tight include the muscles in the back of the thighs, called your hamstrings, as well as your calf muscles, hip muscles, and your chest and shoulders.

Sitting can cause these muscle groups to become shortened and less flexible and frequent change in position is ideal for prevention. If you find yourself sitting for long periods of time, make sure to stand up intermittently and walk around if you are able.

Remember to follow the advice of your doctor or health professional when you are walking or standing, and use your assistive device if needed.

Hamstring stretch – You can stretch your hamstrings simply by just extending your leg fully in a seated position. This is called an active stretch because it stretches the muscles while you are moving. Try to do at least 20 repetitions on each side. This is a safe way to stretch your hamstrings without hurting your spine or hip joint. For a more intense stretch, and to involve your calf muscles, try pulling your toes back toward your head. You will feel a more intense stretch in the back of your hamstrings and calf. You can also perform ankle circles to get those feet moving.
Hip flexors – These are the muscles in the front of your hips. To stretch your hip flexors, stand in front of your kitchen counter or sink, with feet staggered, one in front of the other. Shift your weight forward as if someone was pulling you by your belt buckle, bending your front knee and keeping your back knee straight and heels on the floor. Try to keep your back straight and avoid arching it. You should feel a slight pull in the front of the hip on the back leg, as well as a calf stretch on the back leg. Hold your stretch for up to 30 seconds, performing 3 repetitions on each side.
Chest stretch – To stretch out your chest, in either a standing or seated position, sit with good posture and perform a rowing motion, pinching your shoulder blades together and pushing your chest out and up. Try to perform at least 20 repetitions. If this is rough on your shoulders, try doing backward shoulder rolls. Roll your shoulders up and back for 20 repetitions to open up the front of your chest and shoulders.
Back stretch – Sitting is hard on our backs too. To stretch, try standing up at your kitchen counter with your hands on the counter for balance. Try slightly arching backward to extend your spine. If you are unable to do this in standing, you can also do this in a sitting position by alternating between a slouched posture and then moving to an over-exaggerated upright posture, slightly arching your back. Try to perform 10 repetitions.
Shoulder stretch – In either a standing or seated position, with good posture, reach your arms overhead as high as you are able to perform without pain or pinching in your shoulders. Posture is key when performing this movement, as you will want to keep your shoulder blades back to minimize pinching and to maximize your range of motion. Try performing 10-20 repetitions in a pain free range.

As always, before beginning a stretching program, consult your doctor or physical therapist to make sure that these movements are safe for you and your body. “No Pain, No Gain” is not necessarily true, so you should never stretch through pain or discomfort. You should not feel your muscles trembling or need to hold your breath when stretching either. You should feel a gentle pull in the muscle group you are working on. While many recommend stretching at least 3 times per week, a daily light stretching program will provide the most benefit and keep your body moving and grooving.

Keep moving!
Jaime – Outpatient Therapy Manager for Liberty at Home
Dotty – Clinical Manager for Liberty at Home

Liberty at Home empowers Philadelphia-area seniors to confidently remain in the home they love. If you want to live independently, or you are a caregiver struggling to take care of a loved one, you will find that Liberty at Home provides the services you need.