Wellness
Exercises to support stronger hips
Surgery is not an inevitable side
effect of aging. In fact, men
and women over 50 can employ
various preventive techniques to
strengthen their bones and joints in
the hopes of avoiding the surgical
wing of their local hospitals.
According to AARP, more than
370,000 men and women undergo hip
replacement surgeries in the United
States each year. Some may think
such surgeries are a fi nal solution
to their hip pain, but that might not
be the case, as AARP notes than one
in 10 hip replacement recipients will
need a second procedure for any
number of reasons, including
infection or mechanical failure.
A proactive approach that focuses
on strengthening and protecting the
hips can help aging men and women
reduce their risk of one day needing
hip replacement surgery. The following
are a handful of exercises, courtesy
of the AARP, that can help men
and women strengthen their hips:
Good morning
Stand with your feet shoulderwidth
apart and keep your hands at
your sides. With your knees slightly
bent and your back naturally arched,
bend at your hips as if you’re bowing
out of respect as far as you can go, or
until your torso is almost parallel to
the fl oor. Return to the starting position.
During the exercise, keep your
core braced and don’t bow your back.
Hip abduction
Stand with your feet shoulderwidth
apart. Loop a resistance band
around both ankles, and then raise
your right leg out to the side as far
as you can. Hold in this position for
a moment before slowly returning
to the starting position. Switch legs
and then repeat the exercise on the
other side.
Hip adduction
Loop one end of a resistance band
low around a solid object, then stand
to the left of that object before looping
the other end of the band around your
right ankle. Place your legs shoulderwidth
apart, and then pull in your
right leg until your ankles touch.
Repeat with your left leg, this time
moving to the right side of the object.
Glute bridge
Lie on your back with your knees
bent and your feet fl at on the fl oor.
Support groups can help caregivers feeling alone
Caribbean L 38 ife, April 19–25, 2019 BQ
Strengthening and protecting the hips can help aging men and women reduce their risk of
one day needing hip replacement surgery.
Raise your hips to form a straight line
from your shoulders to your knees,
using some type of support if you need
to. Clench your butt at the top of the
movement, pause, and lower yourself
back down.
Men and women unaccustomed to
exercise should consult their physicians
before performing any of these
exercises. In addition, if necessary,
perform the exercises under the supervision
of a personal trainer who
can advise you on proper form and
help you reduce your risk of injury.
In my almost 30 years at Caring-
Kind, I have heard every possible
excuse from caregivers who are
reluctant — for whatever reason — to
join a support group:
“I don’t need a caregiver support
group. I’ve never been a joiner. I can
handle this by myself.”
“I have no interest in listening to
other people’s problems.
But, just as often, I hear the
fl ip side:
“This CaringKind support group
has changed my life.”
“There’s nowhere else I feel as safe.
Here in this circle, no one is judging
me. These people understand what I’m
going through because they’ve been
here too.”
“The friends I have made in this
group are friends for life.”
Being a dementia caregiver can be
isolating, frustrating, and scary. Even
the strongest, most independent person
needs a little help. Such was the
case with Susan.
Susan was caring for her husband,
who had early onset Alzheimer’s. A
take-charge person of the highest order,
she was going to manage this
alone. But, soon, she realized that she
was in over her head.
Fast-forward seven years, and Susan
is now one of our most loyal and
committed support group members.
Susan says that the sense of community
and belonging she’s found in her
support group has become one of the
most important cornerstones of her
life. All she needed was to take the
fi rst step.
Support groups are important for
so many reasons. They help caregivers
stay connected with professional help
and resources during a time when the
overwhelming responsibilities of caring
for a person with dementia can
lead to further isolation.
Support groups are invaluable
sources of information. And what better
experts than other caregivers?
These caregivers have been there and
can cite chapter and verse on innovative
tips they use to prevent wandering,
simplify mealtime, bathing or
bedtime, or calm agitation. They also
share resources about professionals
they have worked with. Members also
share their confl icts, their frustrations,
guilt, and grief. Ultimately, it is
the emotional sharing
that gives group members
the strength and encouragement
not just to
care for the person with
dementia but to begin to
care for themselves.
But two other things
set CaringKind support
groups apart from
others.
First, our volunteer
support group leaders
are the very best. They
give so much of their
time, energy, knowledge,
and compassion.They are a dedicated
group of individuals that go through
rigorous training provided by experts
in the fi eld. Leaders are well versed
in the technique and theory of group
process.
Even after the training is complete,
they receive ongoing supervision.
This ensures that the people who lead
our groups create a nonjudgmental environment
where every group member
feels safe, supported, and accepted.
Even though these are not therapy
groups, they are, in a very real sense,
therapeutic.
Something else distinguishes
our support groups from many others.
These are not “drop-in” sessions.
Many groups meet weekly — some
meet twice a month. We ask our caregivers
to make a fi rm commitment to
participate. This is a commitment not
just to themselves, but to their fellow
group members. Every participant understands
the “contract” with their
other caregivers, as well as the rules
of the group.
I get it. Support groups are not for
everyone. But I encourage any caregiver
who is feeling isolated and alone,
to please call our 24-hour Helpline to
learn more at (646) 744–2900.
I promise you. It can change
your life.
Jed A. Levine is president and CEO
at CaringKind.
Care
Chronicle
Jed Levine
Emotional sharing gives support group members the strength
and encouragement not just to care for the person with dementia,
but to begin to care for themselves. Getty Images