A Matter of Balance

By | May 13, 2010

Duluth Primrose: At Primrose Retirement Communities, our goal is to provide our residents with activities and an environment which enriches their lives and provides a caring environment. Each of our communities provides unique wellness programs that promote an active body and mind as well as general tips for better living.

Our Primrose Retirement Community of Duluth, MN recently announced a new Wellness Program for our residents that has received tremendously positive feedback. The “A Matter of Balance” program is now in its 2nd session, and has been full on both occasions. The program is an eight-week course with 2 hour sessions per week and each of the participants are provided with individual workbooks which they are able to keep for future reference. While the program only lasts eight weeks, the residents are encouraged to continue utilizing the program as a way to continually encourage active, health living.

The program features informational videos, numerous speakers on related topics, and active exercise classes with certified instructors. “A Matter of Balance” is designed toward a holistic health, so nutrition is a component of the program as well and the break includes a healthy snack & cold ice water. After the eight-week program, a graduation ceremony complete with a certificate and a special low-calorie dessert happens and our Life Enrichment Coordinator, Debbie Jones has heard nothing but positive feedback from the residents.

Shown below is a sample of some of the concepts covered in the program:

Walk, It’s an Easy and Free Way to Move

  • Walk every day, even if it’s only around the house.
  • Start slow, 5 to 10 minutes a day. 
  • Walk wherever and whenever you can.
  • Get off the bus a stop earlier or park your car farther away.
  • Find an enjoyable, safe place to walk – go to a lake, a park, indoor shopping mall or walk the hallway in your building.
  • Find a partner — you can walk farther when you walk with a friend.

Easy Moving at Home

  • Stretch your arms wide open when you get up in the morning.
  • Roll your shoulders forward, making small circles. Then roll your shoulders back, making small circles.
  • Stand on one foot for 10 seconds (while washing dishes, brushing your teeth, or watching TV). Change feet.
  • Stand on one foot for 10 seconds (while washing dishes, brushing your teeth, or watching TV). Change feet.

Keep Your Path Clear

  • Move books, boxes, shoes and clutter out of your path and off stairs.
  • Move extension, appliance and telephone cords that you can trip over.
  • Watch where your pets are sleeping or lying down.
  • Rearrange furniture to allow a clear path.  If the furniture is heavy, ask for help.

Don’t Give Your Feet a Reason to Trip

  • Put away those throw and scatter rugs! 
  • Apply double-sided tape to the back of carpet to keep it from moving.  Double-sided tape costs $3 to $7 at a hardware or discount store. 
  • Take your time when getting to the phone or to answer the door.  Rushing may cause you to trip and fall.
  • When walking up and down stairs, take your time and use the handrail. 

Brighten Up Your Apartment or House

  • Turn the lights on as you move through the house and up and down the stairs.
  • Use nightlights to brighten bedrooms, halls and bathrooms.
  • Have a lamp or flashlight and your glasses within easy reach of your bed.
  • Keep a small flashlight on your keychain.  A keychain flashlight costs $2 to $10 at a discount store or sporting goods store.
  • When spending the night away from home, take along a flashlight so when you wake up in an unfamiliar room you can find your way to the bathroom.

Keep Your Bathroom Fall Free

  • Use a non-slip mat in the tub or shower. Non-slip mats cost $5 to $7 at a hardware store, discount store or medical supply store.
  • Use a bath bench or shower stool.  These items cost $21 to $30 at a discount store, medical supply store, or ask for help ordering one online.
  • Install a grab bar next to the toilet and in the bathtub or shower.  A towel rack doesn’t work – it can pull out of the wall. 

To learn more about wellness programs at Primrose, contact your nearest Primrose Retirement Community today. Come see why we say, THIS IS LIVING!


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