“Aging in place” is a term representing a familiar challenge to those who want to remain capable of living on their own as they get older.
Living independently includes several factors that go beyond your physical capacity to live on your own – things like finances, for instance – but maintaining the necessary level of physical and mental health is where it has to start. Maintaining good health is at the core of self-reliance.
Carrie Voightman is supervisor of therapy and rehab for Sanford Home Health, and Whitney Hubrig is lead physical therapist for Sanford Home Health. Both work with individuals to help them maintain independent living status.
We asked for their insight in explaining how to best handle the challenges of aging in place. This includes keeping your body and mind in shape and keeping your home safe.
What philosophy works best if you want to age in place?
No. 1, never tell yourself you are too old.
“You’re never too old to start exercising and getting yourself stronger and staying active or getting active,” Hubrig said. “Think about your quality of life. Think of it in terms of doing activities that will help you make the things you like to do easier. It’s a good mindset to have in the way you approach exercise and activity.”
Also very important:
Chronic health problems warrant regular medical attention. Take your medications on time. Stay up to date on your health screenings.
Maintaining cognitive health can also involve staying engaged in regular activities.
“You can help maintain cognition with mental stimulation,” Voightman said. “That might be brain puzzles or word games. Become a lifelong learner. Taking a class at the community center or practicing mindful exercises like meditation can help you keep your mind sharp.”
Warding off cognitive decline can also include socializing. Make connections and keep them.
“Social isolation is a common risk factor for depression and even early death,” Voightman said. “Join a club or volunteer – whatever you can do to stay connected. They’re all things that can really help keep you well for all your years.”
How can you avoid common physical problems that might limit aging at home?
Strength training is a smart place to start. While that can sound intimidating to someone who is new to the idea, it is not necessary to have a lot of equipment, Hubrig stressed. Nor is it a requirement to lift heavy weights.
As with any physical activity, establishing a regular and repeatable routine is the first step.
“That can be doing body weight exercises such as squats, standing marches, standing sidekicks,” Hubrig said. “You can also incorporate resistance bands with some seated exercises for both your legs and your arms. If you have any hand weights available, that can help. But you can utilize anything in your home that has a little bit of weight to it. It could be something as simple as a water bottle or a soup can.”
Improving and maintaining a sense of balance is a vital element in avoiding falls and other kinds of accidents that can lead to injuries.
“Incorporating balance activity is always going to be helpful,” Hubrig said. “You can start really slow with that just by standing without holding onto anything. You can challenge yourself that way to begin, then advance to single-leg stance balance. You can also work on weight-shifting to get yourself used to moving and maintaining your balance.”
When Hubrig has conversations with patients about things they can do, they start with the basics. Walking and biking are great for cardiovascular health. Water aerobics is great because it is easy on the joints.
Range-of-motion exercises – things like moving your neck around or stretching your lower back – can be helpful in maintaining flexibility as long as you don’t get too tight or sore.
Hubrig tries to incorporate functional activities into programs. It can be a direct route to getting more adept at the things you need to be able to do.
“You go from sitting to standing all the time throughout the day. So if you build a few more of those into your routine, you can build up leg strength,” Hubrig said. “Another one we recommend: If you have stairs in your home, you can work on step-ups.”
Hubrig emphasized that staying active doesn’t need to be all that complicated.
“If you like to garden and you can do it safely, then get out and garden,” Hubrig said. “If you like to walk, get out and walk with your neighbor or your spouse. If you don’t like doing things on your own, include socializing in your activities. You can attend group fitness classes, for instance. Overall, it can really depend on what kinds of things you enjoy.”
What if you are dealing with an acute or chronic injury?
Seeking attention from a medical professional is often part of the road to recovery from a recent or ongoing injury that is making life more difficult.
“If you know what caused the injury, it’s best to stop doing whatever that was as best you can,” Hubrig said. “If you were a daily exerciser before the injury and now you’re hurt, maybe you need to cut back on your routine. It’s important to seek out help right away when you’re dealing with an injury so that the injury doesn’t become a chronic issue.”
Seeing a physical therapist can often help.
“If your back is hurting, for instance, it might be because you’re lifting things wrong,” Hubrig said. “Education on exercise technique and the right way to take on tasks around the house can be very helpful and get you back to doing the things you want to do.”
If you’re new to regular exercise, where should you start?
Recognize it’s time for a change. Then start gradually.
“Always remember that something is better than nothing,” Hubrig said. “Set small goals first. Maybe it’s ‘I’m going to try for three walks a day throughout my home.’ Then bump that to four and then five. The little things add up – exercise and activity do not have to be all or nothing.
“I tell people, ‘Just because you can’t do something for the 20 or 30 minutes they recommend, that’s OK. It can be two minutes here and two minutes there. Don’t get discouraged.’”
How can you make your home safer as you age?
Voightman has compiled a checklist of sorts that can help you continue to live in your home.
Reduce the risk of falls by clearing your pathways.
Your walkways and hallways should be free of obstacles.
“That includes rugs, electrical cords and any other clutter,” Voightman said. “Using non-slip rugs for mats in the kitchen and the bathroom is also a good idea. And I never recommend rugs on carpet. They can ravel and wrinkle and are easy to stumble on.”
Make sure you have adequate lighting throughout your home.
“When you need to get up at night and go to the bathroom, make sure you have nightlights in the bedroom, the hallway and the bathroom,” Voightman said.
Install grab bars and railings.
“This is especially important in the bathroom,” Voightman said. “Installing them near the toilet and in the shower can be especially helpful in helping you avoid falls and slips.”
Be aware of technology that can make your home safer.
“Medical alert systems like Lifeline can help,” Voightman said. “Medication boxes that alert you if you forget to take your medication are also very helpful.”
Go through your home and make sure frequently used items are within easy reach.
“Whether it’s the bathroom or the kitchen, you should put things you use a lot at countertop level,” Voightman said. “I also see a lot of microwaves that are installed above stoves. When you reach up, sometimes you can lose your balance because your center of gravity changes. Or maybe you have shoulder issues that make it difficult to reach up for things. A microwave that sits on your countertop is a better idea.”
Make sure the height of your bed allows you to get in and out of it easily.
“High beds are all the rage these days,” Voightman said. “You don’t want to have to use a step stool to get into bed. Oftentimes you can take the casters off your bed and lower it by a few inches. You can also use a low-profile box spring.”
If you use a walker, you should have a bench in your shower.
“If you need a two-handed device for balance, you should be sitting in your shower,” Voightman said. “You can also install a step-in tub. It depends on your wishes whether you want small fixes or big projects to make your home safe, but we can help you with both.”
Sanford Health Equip can keep you at home
Sanford Health Equip can be a one-stop source for much of the safety equipment, accessories and services that physical therapists like Hubrig and Voightman encourage. The Equip staff can become a partner in assessing your medical and physical needs and connecting you to the equipment you need to suit your home environment and lifestyle.
In many cases, Equip specialists will submit prior authorization – making sure your equipment is covered by insurance – on your behalf.
The Equip team includes:
Respiratory therapists
Respiratory therapists are experts in respiratory equipment, oxygen and supplies, including CPAP products.
They set up your equipment at your home, Equip store, in a hospital or medical facility before your discharge.
Orthotists and prosthetists
Orthotists and prosthetists customize medical devices for their patients. They measure, design and create products, including artificial limbs, braces and other devices.
Assistive technology professionals
The Equip team works directly with people with disabilities to find the right assistive technology for their needs.
They also provide training and education on how to use their new medical equipment.
Durable medical equipment sales team
If you need durable medical equipment for your home, the sales team at your local Sanford Health Equip location can help you navigate your options and find the right equipment for you.
Women’s mastectomy specialists
Equip mastectomy specialists can help you find comfortable post-surgery wear and help you find the right fit and style.
Service and repair technicians
If your equipment needs maintenance, Equip technicians can repair and service a variety of products and accessories.
Contact us
For more information on how Equip can help in your quest to stay independent, you can start by making a phone call to a nearby location.
Learn more
- Home health services keep clients independent
- Reduce the risk of falling with strength and mobility
- 4 health benefits of working with your hands
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Posted In Healthy Living, Rehabilitation & Therapy, Senior Services
