WEBVTT 00:00:00.620 --> 00:00:03.960 Hello everyone and welcome back to the Daily 00:00:03.960 --> 00:00:07.799 Senior Safety Advice Podcast. This is the podcast 00:00:07.799 --> 00:00:11.359 where we talk about simple, practical ways to 00:00:11.359 --> 00:00:14.599 help older adults and their families really, 00:00:14.939 --> 00:00:18.359 stay safe, independent, and confident at home 00:00:18.359 --> 00:00:21.980 and in everyday life. I'm Esther Cain, a retired 00:00:21.980 --> 00:00:24.800 occupational therapist, a certified aging in 00:00:24.800 --> 00:00:27.719 place specialist, and a dementia care specialist. 00:00:28.140 --> 00:00:31.100 I am so glad that you're here today. And for 00:00:31.100 --> 00:00:34.659 more helpful tips and resources beyond this podcast, 00:00:35.119 --> 00:00:37.920 please visit our website at seniorsafetyadvice 00:00:37.920 --> 00:00:41.920 .com. Now this is March and March is Mobility 00:00:41.920 --> 00:00:45.140 and Independence Month and today I want to talk 00:00:45.140 --> 00:00:48.380 about the mental benefits of staying healthy 00:00:48.380 --> 00:00:52.439 or staying active. Now when people hear the word 00:00:52.439 --> 00:00:56.659 active they often think of exercise classes and 00:00:56.659 --> 00:01:00.859 long walks or going to the gym and for many older 00:01:00.859 --> 00:01:04.920 adults that can feel a little overwhelming. Some 00:01:04.920 --> 00:01:09.379 may think I'm too old for that, or my body just 00:01:09.379 --> 00:01:12.780 doesn't work like it used to. Mine doesn't either, 00:01:12.900 --> 00:01:17.019 believe me. But here's the good news. Staying 00:01:17.019 --> 00:01:20.159 active does not have to mean doing anything extreme. 00:01:20.280 --> 00:01:23.239 It can mean walking to the mailbox. It can mean 00:01:23.239 --> 00:01:26.640 light stretching in a chair. It can mean watering 00:01:26.640 --> 00:01:30.340 plants, folding laundry, dancing in the kitchen, 00:01:30.700 --> 00:01:34.200 or taking a short walk with a friend. And this 00:01:34.200 --> 00:01:37.780 is important. Staying active is not just about 00:01:37.780 --> 00:01:40.719 your muscles or your joints or even your heart. 00:01:41.200 --> 00:01:45.980 It also helps your mind. I saw this so often 00:01:45.980 --> 00:01:48.700 when I worked with older adults as an occupational 00:01:48.700 --> 00:01:52.879 therapist when people stopped moving. They often 00:01:52.879 --> 00:01:56.260 started to feel less interested in the day. Their 00:01:56.260 --> 00:01:59.560 mood dropped, their confidence dropped. Sometimes 00:01:59.560 --> 00:02:02.859 they became more anxious, more withdrawn, and 00:02:02.859 --> 00:02:06.140 even more forgetful. But when they found simple 00:02:06.140 --> 00:02:09.819 ways to move again, even in small amounts, they 00:02:09.819 --> 00:02:13.460 often seemed brighter, more alert, and more engaged. 00:02:14.120 --> 00:02:17.460 That change, those little changes really matter. 00:02:17.949 --> 00:02:20.330 One of the biggest mental benefits of staying 00:02:20.330 --> 00:02:22.990 active is that it can help improve your mood. 00:02:23.689 --> 00:02:26.289 Movement helps your body release chemicals that 00:02:26.289 --> 00:02:29.389 support a sense of well -being. You may not notice 00:02:29.389 --> 00:02:33.210 it right away every single time, but over time 00:02:33.210 --> 00:02:36.650 activity can help you feel calmer, lighter, and 00:02:36.650 --> 00:02:40.830 more emotionally balanced. And another thing 00:02:40.830 --> 00:02:43.669 that I've noticed over the years is that activity 00:02:43.669 --> 00:02:47.699 can give people a real sense of purpose. When 00:02:47.699 --> 00:02:50.979 you get up and do something, even something small, 00:02:51.219 --> 00:02:54.379 your day begins to feel more meaningful. There 00:02:54.379 --> 00:02:56.840 is a difference between sitting all day because 00:02:56.840 --> 00:02:59.960 you choose to rest and sitting all day because 00:02:59.960 --> 00:03:03.759 you feel stuck. That feeling of being stuck can 00:03:03.759 --> 00:03:07.759 slowly affect your mood and your outlook. I remember 00:03:07.759 --> 00:03:11.039 a video many years ago where they encouraged 00:03:11.039 --> 00:03:15.659 people to clean their sink, kitchen sink and 00:03:15.659 --> 00:03:19.060 kitchen every night before they get to bed. And 00:03:19.060 --> 00:03:22.080 the purpose of that was it's such a simple task 00:03:22.080 --> 00:03:24.900 to do. Well, I guess it depends on how many dishes 00:03:24.900 --> 00:03:27.639 you have, but it can usually be a simple task. 00:03:28.340 --> 00:03:31.139 But the point was that you did something and 00:03:31.139 --> 00:03:34.180 you went to bed knowing that you did something 00:03:34.180 --> 00:03:37.219 and you are prepared for the next day. Little 00:03:37.219 --> 00:03:40.319 things like that. Simple routines can really 00:03:40.319 --> 00:03:43.400 help. You know, maybe you can take a short walk 00:03:43.400 --> 00:03:45.919 after breakfast. Maybe you do a few stretches 00:03:45.919 --> 00:03:48.740 while your coffee is brewing. Maybe you put on 00:03:48.740 --> 00:03:51.460 music and move around the house for five minutes. 00:03:52.039 --> 00:03:55.400 These little actions tell your brain, hey, I'm 00:03:55.400 --> 00:03:58.520 still part of my life. I'm still engaged. I'm 00:03:58.520 --> 00:04:01.729 still moving forward. That message, as simple 00:04:01.729 --> 00:04:05.430 as it may seem, is very powerful. Staying active 00:04:05.430 --> 00:04:09.530 can also help reduce stress and anxiety. And 00:04:09.530 --> 00:04:13.009 as people get older, it's very natural, actually, 00:04:13.229 --> 00:04:16.089 for anxiety to increase. I've seen it a thousand 00:04:16.089 --> 00:04:19.410 times, if not more, in my own mother and in myself. 00:04:20.029 --> 00:04:22.769 When people worry, they often sit and think and 00:04:22.769 --> 00:04:25.490 think and think. The mind keeps circling the 00:04:25.490 --> 00:04:29.089 same fears over and over and over again. Movement 00:04:29.089 --> 00:04:31.829 can interrupt that cycle. It gives the brain 00:04:31.829 --> 00:04:34.629 something else to focus on. It changes the rhythm 00:04:34.629 --> 00:04:37.910 of the day. It often helps to release built -up 00:04:37.910 --> 00:04:41.509 tension in the body as well. And that helps to 00:04:41.509 --> 00:04:45.769 contribute to lower anxiety. Now here's something 00:04:45.769 --> 00:04:49.149 interesting. Activity does not only help when 00:04:49.149 --> 00:04:52.089 you're feeling down. It can also help to protect 00:04:52.089 --> 00:04:55.509 your mental sharpness over time. Physical movement 00:04:55.509 --> 00:04:59.529 increases blood flow, including that blood flow 00:04:59.529 --> 00:05:02.769 that is so important to your brain. That matters 00:05:02.769 --> 00:05:05.709 because your brain needs that support to work 00:05:05.709 --> 00:05:09.810 well. I'm not saying that staying active prevents 00:05:09.810 --> 00:05:12.810 every memory problem. It doesn't, of course. 00:05:13.240 --> 00:05:16.660 But I am saying that movement supports your brain 00:05:16.660 --> 00:05:19.579 health, attention, and alertness. It can help 00:05:19.579 --> 00:05:22.579 you feel more awake, and it can help with your 00:05:22.579 --> 00:05:26.079 focus. It can even help with sleep. And sleep, 00:05:26.100 --> 00:05:28.519 of course, as we all know, affects your memory, 00:05:28.699 --> 00:05:31.600 your mood, and God only knows it affects your 00:05:31.600 --> 00:05:36.000 patience. Poor sleep can, of course, make everything 00:05:36.000 --> 00:05:41.360 harder. Sometimes I have heard from older adults, 00:05:42.109 --> 00:05:46.509 that say to me, I just don't feel motivated. 00:05:46.829 --> 00:05:50.069 Heck, I say that to myself. I understand that, 00:05:50.110 --> 00:05:53.129 believe me. Motivation can be hard when you feel 00:05:53.129 --> 00:05:56.810 tired, lonely, in pain, or even discouraged. 00:05:57.350 --> 00:06:00.269 But one of the biggest myths is that motivation 00:06:00.269 --> 00:06:04.250 has to come first. Very often, action actually 00:06:04.250 --> 00:06:07.750 is what comes first. You do a little bit, and 00:06:07.750 --> 00:06:10.639 then you feel a little bit better. then that 00:06:10.639 --> 00:06:13.279 better feeling makes it easier to do a little 00:06:13.279 --> 00:06:17.420 bit more. That is how momentum starts. Not with 00:06:17.420 --> 00:06:22.839 a big burst of energy, with one small step. For 00:06:22.839 --> 00:06:26.339 some people, staying active also helps with confidence. 00:06:26.839 --> 00:06:30.579 This is especially true after a fall, an illness 00:06:30.579 --> 00:06:33.980 or a hospital stay. When something scary happens, 00:06:34.180 --> 00:06:37.589 it is common to pull back. People become afraid 00:06:37.589 --> 00:06:40.110 of moving because they do not want to get hurt 00:06:40.110 --> 00:06:44.730 again. Who can blame them? That fear makes sense. 00:06:45.290 --> 00:06:48.230 But too much fear can lead to less movement, 00:06:48.550 --> 00:06:51.430 and less movement can lead to weakness, more 00:06:51.430 --> 00:06:55.230 dependence, and even more fear. It becomes a 00:06:55.230 --> 00:06:59.829 cycle. Gentle, safe activity can help to break 00:06:59.829 --> 00:07:04.269 that cycle. As an occupational therapist, I always 00:07:04.269 --> 00:07:07.389 looked at activity as something personal, not 00:07:07.389 --> 00:07:10.550 just exercise in a general way, but meaningful 00:07:10.550 --> 00:07:14.829 activity. What does this person enjoy? What feels 00:07:14.829 --> 00:07:17.949 possible? What would fit into their real life? 00:07:18.670 --> 00:07:21.230 For one person, that might be gardening. For 00:07:21.230 --> 00:07:23.670 another, it might be walking around a store. 00:07:24.209 --> 00:07:26.430 For someone else, it might be standing up and 00:07:26.430 --> 00:07:29.230 sitting down from a chair several times with 00:07:29.230 --> 00:07:32.300 good support. The best activity is often the 00:07:32.300 --> 00:07:35.399 one you will actually do. And this is important 00:07:35.399 --> 00:07:38.399 for caregivers as well. If you are helping an 00:07:38.399 --> 00:07:41.540 older parent or spouse, try not to push too hard 00:07:41.540 --> 00:07:45.040 or make activity feel like punishment. Instead, 00:07:45.220 --> 00:07:48.279 connect it to something pleasant. Ask them to 00:07:48.279 --> 00:07:51.100 join you in watering the flowers. Take a short 00:07:51.100 --> 00:07:53.439 walk together. Turn on music that they love. 00:07:53.939 --> 00:07:57.959 Invite movement in a gentle way. That often works 00:07:57.959 --> 00:08:00.600 better than lectures. And if the activity can 00:08:00.600 --> 00:08:04.699 be useful, purposeful, well, that's just another 00:08:04.699 --> 00:08:08.620 added bonus. Social activity also plays a role 00:08:08.620 --> 00:08:11.540 here. When movement happens with another person, 00:08:11.680 --> 00:08:15.199 the mental benefits can be even greater. A walk 00:08:15.199 --> 00:08:18.579 with a neighbor, a chair exercise class, or even 00:08:18.579 --> 00:08:20.579 walking around the house while talking on the 00:08:20.579 --> 00:08:23.639 phone can help reduce loneliness. And loneliness 00:08:23.639 --> 00:08:27.329 has a real effect on mental health. Sometimes 00:08:27.329 --> 00:08:30.149 it is not only the movement that helps, it's 00:08:30.149 --> 00:08:32.909 the connection. And if you can combine the two, 00:08:33.350 --> 00:08:36.330 you are going to have a powerful day. If you're 00:08:36.330 --> 00:08:39.090 listening today and thinking, yeah, I haven't 00:08:39.090 --> 00:08:42.149 been very active lately, please do not be hard 00:08:42.149 --> 00:08:45.750 on yourself. This is not about guilt. It is about 00:08:45.750 --> 00:08:48.769 possibility. You do not need to become a different 00:08:48.769 --> 00:08:52.470 person overnight. You don't ever need to do that. 00:08:52.470 --> 00:08:56.019 You just need a gentle place to begin. So start 00:08:56.019 --> 00:08:59.820 small. Stand up during commercials. Walk to the 00:08:59.820 --> 00:09:02.980 end of the driveway once, twice. Stretch your 00:09:02.980 --> 00:09:05.960 arms and legs in a chair. March in place for 00:09:05.960 --> 00:09:09.600 one minute. Put away laundry one piece at a time. 00:09:10.100 --> 00:09:13.080 Take one extra lap around the kitchen. Those 00:09:13.080 --> 00:09:16.919 small efforts count. They truly do. And if you 00:09:16.919 --> 00:09:19.820 have health concerns, balance issues, pain or 00:09:19.820 --> 00:09:22.730 dizziness, It is wise to talk with your doctor 00:09:22.730 --> 00:09:25.889 or therapist before starting something new, talking 00:09:25.889 --> 00:09:28.509 like a physical therapist or occupational therapist, 00:09:28.889 --> 00:09:32.490 because safety really matters. The goal is not 00:09:32.490 --> 00:09:35.809 to push through pain or to do too much. The goal 00:09:35.809 --> 00:09:39.149 is to support your mind and your body in a way 00:09:39.149 --> 00:09:43.330 that feels safe and realistic. Over the years, 00:09:43.549 --> 00:09:46.710 I have seen so many older adults, so many of 00:09:46.710 --> 00:09:49.830 my patients often do best when they stop chasing 00:09:49.830 --> 00:09:53.750 perfection and start honoring consistency. And 00:09:53.750 --> 00:09:56.929 that is really the key, being consistent. A little 00:09:56.929 --> 00:09:59.370 movement done regularly can do more for your 00:09:59.370 --> 00:10:02.149 mental well -being than one big effort that leaves 00:10:02.149 --> 00:10:05.529 you exhausted. So today, I want to leave you 00:10:05.529 --> 00:10:09.259 with this thought. Staying active is not about 00:10:09.259 --> 00:10:11.720 proving something. It is about supporting your 00:10:11.720 --> 00:10:14.379 mood, your confidence, your mental sharpness, 00:10:14.679 --> 00:10:18.019 and your sense of connection to life. It is one 00:10:18.019 --> 00:10:20.419 of the kindest things you can do for your mind. 00:10:21.059 --> 00:10:24.179 So pick one simple way to move today. Just one. 00:10:24.700 --> 00:10:28.360 Then do it again tomorrow. And that is how change 00:10:28.360 --> 00:10:31.879 begins. All right. I want to thank you so much 00:10:31.879 --> 00:10:34.639 for being here with me today. I hope this episode 00:10:34.639 --> 00:10:37.679 encouraged you to see movement in a simpler and 00:10:37.679 --> 00:10:41.039 kinder way. For more tips, support, and helpful 00:10:41.039 --> 00:10:43.600 resources for older adults and family caregivers, 00:10:44.120 --> 00:10:46.740 please visit our website at seniorsafetyadvice 00:10:46.740 --> 00:10:49.460 .com. And if you're looking for Aging in Place 00:10:49.460 --> 00:10:52.620 professionals, then visit aginginplacedirectory 00:10:52.620 --> 00:10:56.279 .com. And please subscribe to the podcast or 00:10:56.279 --> 00:10:58.799 our YouTube channels, and I'll look forward to 00:10:58.799 --> 00:11:03.639 being with you again. Thank you.