Written by Dr. Katelyn Palazzolo PT, DPT, OCS, FAAOMPTThe New Year offers a fresh start, and it’s the perfect opportunity to set meaningful and achievable goals. For older adults, resolutions focused on health and fitness can pave the way for improved well-being and quality of life. At Roaming Rehab (www.roamingrehab.com), we’re dedicated to helping older adults achieve their health and fitness goals through personalized care and support. Here are some actionable ideas to help you challenge yourself physically, cognitively, and nutritionally this year.  1. Power Up with Protein!
2. Drink Up! Stay Hydrated, Stay Healthy Have you ever nagged a loved one about drinking more water? Has anyone suggested that you increase your water intake? The importance of staying hydrated cannot be overstated. Drinking the recommended amount of water every day has several health benefits, including:
Conversely, dehydration can lead to serious complications, such as:
Since older adults may have a reduced sense of thirst and are more prone to dehydration, it’s important to consciously monitor fluid intake. Specific Recommendation: Adults should aim for 1 ounce of water per 2 lb of body weight per day. For example, a person weighing 150 pounds should aim for 75 oz per day. With respect to an 8oz glass of water, that’s a little over 9 glasses per day. Resolution Tip: Many water bottles include the volume measurements on the side. Using a larger water bottle, for example, one that holds 32 oz of water, may help you stay on target compared to refilling a standard drinking glass several times a day. Also, including water-rich foods (like fruits, vegetables, and soups) can contribute to meeting hydration goals and may be easier to consume for those who find it challenging to drink large amounts of plain water. 3. Stay Strong, Live Strong Strength training isn’t just for bodybuilders; it’s vital for older adults to maintain bone density, muscle strength, and balance. Regular strength exercises can also reduce the risk of falls and improve an individual’s confidence in their physical abilities. Fear of falling often leads to inactivity, which further increases fall risk. By becoming stronger, older adults are more likely to stay active and mobile, which helps maintain their balance and strength. Specific Recommendation: If you’re unsure how to begin, the therapists at Roaming Rehab can conduct a personalized evaluation to help you establish a safe and effective program. Once you have a personalized program, aim for 8-12 repetitions of each exercise for 2-3 sets, ensuring proper form throughout. Resolution Tip: Commit to strength training exercises twice a week. Start with light weights or resistance bands and focus on major muscle groups. 4. Exercise Snacks! Bite-Sized Fitness for Big ResultsSticking to familiar exercises can be comfortable, but adding variety or increasing intensity is key to making progress. Physical challenges don’t have to be extreme; they just need to push you slightly out of your comfort zone. In addition, you should seek out physical challenges frequently–at least once a day–in order to build resilience in how your body responds. Specific Recommendation: Within your home, you can challenge yourself to get up at least once every hour or complete 10 countertop squats every time you’re near the kitchen sink. In the community, you can choose a parking spot farther away from the door or take an extra lap around the grocery store to get more steps in. These small challenges can lead to big improvements and build your resilience when unintended health stressors occur. 5. Engage Your Mind! Flex Your BrainpowerPhysical health is only one piece of the puzzle. Keeping your brain active can help stave off cognitive decline and improve memory and focus. Specific Recommendation: Research shows that cognitive training and brain games can enhance memory, attention, and problem-solving skills. A study published in Alzheimer's & Dementia found that older adults who engaged in structured cognitive training exercises experienced significant improvements in cognitive function over time. Activities such as Sudoku, crossword puzzles, and strategy games like chess or bridge are effective ways to keep your brain sharp. Additionally, learning new skills—like a musical instrument or computer software—can promote neuroplasticity, which is the brain’s ability to adapt and grow. Resolution Tip: Dedicate time to mentally stimulating activities, such as learning a new language, playing a musical instrument, or solving puzzles. Even trying out a new hobby like painting or gardening can provide both mental and physical stimulation. 6. Accountability Works! Find Your Motivation PartnerStaying motivated can be a challenge, but having an accountability system can make a big difference. Enlisting the help of a rehab professional, sharing your goals with others, or participating in group activities can help you stay on track. Specific Recommendation: Schedule a wellness evaluation with a Roaming Rehab team member. We’ll come to your home and complete a comprehensive evaluation of your strength, gait, and balance. We’ll use that information to create a customized program to help you address any barriers and achieve your goals. Knowing that a professional is helping you through this process will increase likelihood for follow-through. Resolution Tip: Partner with a friend, family member, or rehab professional to keep you accountable. Schedule a weekly check-in with your accountability partner to review your progress and discuss any challenges. Knowing someone is counting on you can increase your commitment and consistency. Alternatively, use a fitness app or journal to track your progress and set reminders for your workouts. Final Thoughts The journey toward better health and fitness doesn’t have to be overwhelming. By setting realistic goals and taking small, consistent steps, you can make 2025 a year of growth and vitality. Remember, it’s never too late to prioritize your well-being, and the professionals at Roaming Rehab are here to help. Here’s to a healthier, stronger, and more vibrant you!
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Do I Need to Have a Fall or Injury Before Starting Physical Therapy or Occupational Therapy?
1. Preventative Physical Therapy:If you have concerns about falling or getting injured, you more than likely have something that can be addressed through PT. Whether that issue is with balance, strength, muscle imbalances, or mobility, PT and OT can help prevent falls or injuries by improving these areas. At least asking for an evaluation is a great step in the right direction to help figure out the root cause of your issue and help build your confidence towards activities that may make you concerned. 2. Early Intervention in Physical Therapy:Even if you haven't experienced a fall or injury, you might notice early signs of discomfort or weakness. These could be indications of underlying issues that could lead to more serious problems if left unaddressed. PT can help identify and treat these issues early on, preventing them from worsening and potentially leading to injury. 3. Physical Therapy for Postural Issues:Poor posture can lead to a variety of musculoskeletal problems over time. A PT can assess your posture and provide exercises and strategies to correct it, thereby preventing pain and injury associated with prolonged poor posture. 4. Physical Therapy for Chronic Conditions:For those with chronic conditions such as arthritis, PT can provide ongoing management to maintain mobility, reduce pain, and improve quality of life. Early intervention and regular therapy sessions can help manage symptoms and prevent the condition from deteriorating. 5. Prehabilitation in Physical Therapy:Before undergoing surgery, prehabilitation (prehab) involves working with a PT to strengthen the body and prepare it for the upcoming procedure. This can lead to a faster and more successful recovery post-surgery. Medicare Coverage for Physical TherapyMedicare recognizes the value of preventative care and early intervention. Medicare covers an evaluation and treatment program if functional deficits are found, even if you haven’t had a fall or injury. In many cases, seeking PT early can be both a health-wise and cost-effective decision. Taking the First StepIf you're experiencing any discomfort, weakness, or concern about your physical health, don't hesitate to contact a physical therapist. They can provide a comprehensive evaluation, identify potential issues, and develop a personalized treatment plan to address your needs. Early intervention can make a significant difference in your overall health and well-being.
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