Don't Wait .... Give Weights a Try!
Annette Campbell, Extension educator, communications and marketing

As we age, we start to lose muscle. Loss of muscle means the grocery bags are harder to lift; it also makes weight control more difficult because muscle loss slows down your metabolic rate.

But, some experts say that just two months of strength exercises can reverse 20 years of muscle loss in a typical person. And, the benefits don’t end there. Strength training can give you more self confidence, help you sleep better, and help ward off depression. Strength training also makes aerobic exercise more enjoyable because you are fitter.

Are you convinced? Ready to give weights a try? Here are some tips to help you get started:

• Check with your physician before you try strength training.
• Exercise with a partner …. for both motivation and safety.
• If possible, learn the basics from a trainer or knowledgeable friend. If this is not possible, many books and videos that illustrate proper weight lifting technique are available.
• Use weights that are heavy enough to challenge your muscles. You should only be able to do 8 to 12 repetitions before needing a rest.
• Your own body weight can provide significant strength building. Good old-fashioned exercises like push-ups, on the floor or against a wall, help build arm, back, and chest strength.
• Some strength exercises such as the back extension and abdominal curl are done without weights.
• Do strength-training exercises two or three times a week, but not on consecutive days. Your body needs a rest day between workouts.
• Gently stretch your muscles after your strength workout.
  
  

Recognize Your Limits When It Comes to Caregiving
Milly Kaiser, Extension educator, family life

Can you relate to this statement: “I have been taking care of my aging mother for the last three years. I didn’t realize how intense and lonely it would be. I’m in way over my head, but I can’t bear to take her to a nursing home.”

Caring for someone can be a challenging and lonely undertaking. Many caregivers experience frustration, anger, impatience, and loneliness. These feelings are quite normal and may indicate that something needs to change.

Recognizing how much you can do is the first step toward managing the situation. And, having a plan of action for seeking help will assist you in providing continuous care.

Acknowledging your limits helps to define how much care you can
provide before additional or full-time help is needed. Your limit might be when the care-receiver starts to require lifting or when caregiving interferes with your own health.

Setting and honoring your limits will help guide and balance your role as caregiver. And after acknowledging your limits, it is important to make a plan.

If appropriate, ask the care-receiver and others involved in the caregiving process to give input into the plan. Be specific about the tasks that are beyond your limitations. Consider the limits and “what ifs” you may experience in the future. And then think about the family members, friends, or local services that can help with these tasks. Your local Area Agency on Aging can provide information about services.

Knowing your limits and having a plan for seeking help can reduce some of the challenges you may face as a caregiver.


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