Orchard at Athens is Athens newest luxury senior living facility with a focus towards holistic well-being of the residents that live there and visitors from the surrounding community that come to enjoy classes, activities and community service projects. One of the many things that Orchard at Athens will offer is a meditation classes.

What Is Meditation?

Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. Most people think of meditation as a special, relaxed state of mind- one that we maintain for an extended period of time and, with practice, stray for only occasionally. Meditation, however, is when we are aware of the wandering of our mind and bring it back, over and over to the movement of the breath, to the posture of the body, and to itself. We repeatedly return to body, mind, and breath. Meditation is just to be here, not over there, in some other place called peace or freedom or enlightenment.

Concentration Meditation

One way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration.

Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than continuing to think about these random thoughts, you simply let them go. Through this process, your ability to concentrate improves.

Mindfulness Meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they pop up and drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.

Through mindfulness meditation, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.

Other Common Meditation Techniques

In some schools of meditation, students practice a combination of concentration and mindfulness.

There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion.

There are also moving meditation techniques, such as tai chi, qigong, and walking meditation.

Meditation Benefits

Studies on meditation and the practice of focusing on the mind, body and breath, have shown that meditation can have positive effects on the nervous system.

• Improved blood circulation
• Lower blood pressure
• Lower blood cortisol levels
• More feelings of well-being
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Less stress
• Deeper relaxation

Researchers are now exploring whether a consistent meditation practice can bring about long-term benefits and noting positive effects on brain and immune function among meditators. However, remember that the purpose of meditation is simply to be present.

In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control. When the mind is free or “enlightened,” the practitioner no longer needlessly focuses on experiences, but instead maintains a calm mind and sense of inner harmony.

Simple Meditation Technique

This meditation exercise is an excellent introduction to meditation techniques.

1. Sit or lie comfortably.
2. Close your eyes.
3. Make no effort to control the breath; simply breathe naturally.
4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, notice the thought without judgement and return your focus back to your breath.

Orchard at Athens will provide the Athens area meditation classes and access to yoga along with other opportunities to create well-being in your life. Please contact us to learn more about our community.

When living a healthy lifestyle, there are many things to consider and exercise needs to be one of the top items on your list. If you are looking at senior living facilities in Athens Georgia, it will be very important to know whether the community provides the right environment and support for healthy living including ways to stay active. Orchard at Athens is one such community and is thrilled to offer residents ample outdoor greenspace. This outdoor space in Athens, Georgia will encourage residents daily exercise routines and includes a large exercise patio and equipment to use personally or in combination with doctor recommended physical therapists.

Exercise Benefits For Seniors

Exercise has proven to be extremely important to healthy living. Exercise has been shown to improve mood and decrease feelings of depression, anxiety and stress. Here are some additional benefits:

• It produces changes in the parts of the brain that regulate stress and anxiety.
• Exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.
• Exercise has been shown to reduce symptoms in people suffering from anxiety.

Exercise Benefits For Preventing Senior Weight Gain

Studies have shown that inactivity is a major factor in weight gain and obesity. To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure. Your body spends energy in three ways:

1. Digesting food
2. Exercising
3. Maintaining body functions like your heartbeat and breathing

While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.

Maintaining Strong Muscles and Bones

Exercise plays a vital role in building and maintaining strong muscles and bones. Physical activity like weight lifting can stimulate muscle building with the proper amount of protein in your diet.

With age, people tend to lose muscle mass and function. This can lead to injuries and decreased abilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

Increased Energy For Seniors From Exercise

Exercise can increase energy. One study found that six weeks of regular exercise reduced feelings of being tired for 36 healthy people who had reported persistent fatigue. Studies have also found that chronic disease has been linked to a lack of regular exercise.

Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and, decrease blood pressure and blood fat levels.

Can Exercise Help Improve Memory?

Exercise can improve brain function and protect memory and thinking skills. Here are some points to consider:

• Exercise increases heart rate, which promotes the flow of blood and oxygen to the brain.
• Exercise can prevent chronic disease which can turn into benefits for the brain, since its function can be affected by these diseases.
• Regular physical activity is especially important in older adults because it reduces the stress and inflammation that occur during aging and promotes changes in brain structure and function.
• Exercise has been shown to cause the hippocampus to grow in size. The hippocampus is a part of the brain that’s vital for memory and learning.

Sleep Benefits From Exercise

Regular exercise can help increase relaxation and better sleep. Here are a couple points:

• Exercise stimulates recuperative processes during sleep.
• The increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.
• One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.

Chronic Pain Reduction For Seniors From Exercise

Exercise can reduce chronic pain. A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life. Several studies have also shown that exercise can help control pain that is associated with various health conditions, including but not limited to, chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder.

There is a lot of information about exercise, and it might be difficult to know where to start. Please always consult with your physician before beginning a new exercise program. In future articles will review different types of exercise and how to start becoming more active. Please contact us if you have questions about our approach towards exercise.

Tai Chi, a mind-body relaxation exercise, was devised by Chang San Feng for meditation and self-defense in the thirteenth century A.D. The 108 forms are performed in a slow relaxed manner, taking 30 minutes altogether. Tai Chi is a gentle system of traditionally standing group exercise that integrates breathing and rhythmic movements to achieve a conditioning effect. Tai Chi has been shown to have many benefits for the elderly. In this article we’ll explore the topic a bit more.

What Is Tai Chi?

Tai Chi originated as a form of martial arts but now has multiple forms and styles that have been adapted from the original form. Whereas Tai Chi was traditionally used in sports and competition, more recently Tai Chi has been advocated to have multiple medical benefits. The largest body of research about Tai Chi focuses on fall risk benefits.

Tai Chi involves learning multiple poses that are linked together with slow movements that emphasize control and balance. These routines or “forms” can range from the classic 108 postures to as few as 42. The focus required to complete the movements and postures and recalling the sequence of postures has been credited with both the mental calmness and the cognitive benefits associated with Tai Chi. Improvement in balance and decreased fall risk are attributed to the slow repetitive work and the emphasis on control and coordination, especially at the ankle.

Seniors Sleep Benefits From Tai Chi

In a clinical trial studying the effects of Tai Chi and sleep quality, 62 subjects over 65 years old were studied for a 12 week period. Tai Chi was found to have a significant impact on sleep quality. Below are more details about the study.

• During the intervention, Tai Chi Exercise sessions were held three times per week for 12 weeks.
• Duration of exercise was 5 minutes at first session gradually increasing to 20 to 25 minutes by the midpoint of the intervention.
• The Pittsburgh Sleep Quality Index was used for pre and post evaluation of older adult sleep quality.
• In the Tai Chi group sleep quality was improved significantly.
• The conclusion indicated that the Tai Chi Exercise can have a significant effect on sleep quality in older adults.

Seniors Balance Benefits From Tai Chi

Another study that focused on Tai Chi as well as function and balance found that Tai Chi warrants further study as an exercise treatment to improve the health of older people. Below are some benefits identified:

• Lower blood pressure
• Reduced fear of falling
• Reduction of multiple fall risk by 47.5%

Other Benefits Of Tai Chi For Seniors

Additional studies have found the Tai Chi shows benefits for older adults in the following areas:

• Fibromyalgia and an increase in quality of life score
• Cardiorespiratory function
• Immune system function
• Mental control
• Flexibility
• Balance control
• Muscle strength
• Mindfulness
• Stress reduction

Orchard at Athens is a senior living community in Athens Georgia that understands the benefits of alternative exercise programs for our residents. Tai Chi is just one of the programs we offer to promote health benefits and living well as we age. Please contact us for more information or to schedule a tour of our community.

If your health condition is leading you to consider relocating to an assisted living in the Athens, Georgia area, it may also be time to consider the benefits of working with a geriatric physician for primary care. In this article we’ll discuss what Geriatricians are and discuss if you need a Geriatrician.

What Are Geriatricians

As you age, medical care can become more complex. Geriatric medicine is a specialty that focuses on how to manage medical issues and diseases more common in the second half of life.

A Geriatrician most often treats people over the age of 60 who are either healthy or have multiple medical conditions. They specialize in treating medical conditions that can impact one another and are particularly skilled in how medications interact and uniquely affect the human body in late life.

Orchard at Athens is currently forming partnerships with local geriatric physicians and other specialized practitioners to ensure helpful resources and onsite affiliate partners are available for residents and families.

Having a trusted onsite medical provider available at an assisted living adds to the collaboration of care and can simplify appointment coordination for busy families. When visiting and touring communities you are considering, be sure to ask about medical partnerships including geriatric physicians, visiting psychiatrists, and home health rehabilitation therapists.

Do You Need A Geriatrician?

Health conditions can complicate the aging process because they create added stress to the body and usually involve a variety of medications. As challenges arise, it will be important to find a way for specialty physicians to communicate with one another. A Geriatrician can serve as the lead for you and guide you on the “big picture” of your wellness.

If you are over the age of 60 and have one or more of the following conditions you may want to consider medical care with a geriatric focus.

• Allergies
• Arthritis
• Cancer
• Dementia
• Diabetes
• High blood pressure
• Orthopedic injuries
• Osteoporosis
• Pain
• Sleep problems
• Thyroid disorder

Orchard at Athens affiliate geriatric care partners function not just as available onsite primary care but work closely and collaboratively with Orchards health and wellbeing director. This relationship ensures timely coordination and provides a person-centered team approach to managing care.

A general internist or family physician will typically serve as the primary care provider. But if you are especially frail or have complicated medical problems, it would be wise to consider a switch to a geriatric practitioner.

Whomever you choose, make sure your physician is committed to helping you make decisions about your health in context to your quality of life throughout the aging process.

Finding A Geriatrician

Below are some links that can help find a Geriatrician near you:

• The American Geriatric Society
• Vitals Recommendations in Athens
• Health Grades
• Healthy Aging.org

Orchard at Athens is also here to help! Contact Us if you have further questions about Geriatricians in Athens, Winterville, Watkinsville, Bogart, Hull, Statham, Winder, Ashland, Crawford, or Colbert and learn more about other onsite programs and if Orchard’s luxury senior living is a good choice for you.