“Knock, knock, Mom, anybody home? It’s me, Ryan, your favorite son! Oh, wait a minute –I’m your only son!”

Ryan stepped into his mom’s family room to find her in her favorite chair, but something was off. Sure, Betty smiled at him, but the chuckle his favorite-son line always brought was missing.

“What’s up, Mom?” Ryan asked as he leaned down to kiss her cheek.

“Oh, nothing’s up. I’m fine. Really!”

“Who are you trying to convince, Mom? Me or you? Because if it’s me, it’s not working. Let’s talk about it. What’s going on?”

“Nothing is going on –and maybe that’s my problem. We’ve had a lot of dark, dreary days in January, and February hasn’t brought any changes yet.”

Ryan and his mom continued talking and came up with an action plan to combat the winter blues.

February is ‘heart’ month, so they decided to focus on the ‘heart’ of the matter.

I. Exercise

It helps improve/maintain a healthy heart and overall fitness, including emotional-mental health. Ryan and Betty focused on a few simple core-building and balance options.

• Core building #1
• Sit upright in a sturdy chair, with your feet flat on the floor.
• Hold a lightweight object, like a small ball or a water bottle, with both hands.
• Keeping your back straight, twist your torso to the right, hold for a count of three.
• Return to facing forward and then twist to the left.
• Repeat for 10 twists on each side.
  
  
• Core building #2
• Stand with feet shoulder-width apart.
• Place your right hand on your hip and reach your left arm overhead.
• Gently bend to your right side, holding for a few seconds.
• Return to the starting position and switch sides.
• Complete 5-8 bends on each side.

• Balance #1
• Stand with your feet shoulder-width apart (with your left or right side beside a counter or the back of a chair).
• While holding onto the counter or chair, extend your leg forward and return to your starting position.
• Repeat this motion, extending your leg to the right side, then the left side, returning to the starting position each time.
• Finally, extend your leg back and return to the starting position.

• Balance #2
• Start with your feet at hip-width.
• While holding onto the counter, lift one foot slightly off the ground. Keep your body tall and avoid leaning onto your planted foot.
• Hold your foot up for 10 to 15 seconds.
• Repeat 5 times on each leg.

Note: You can advance these exercises by transitioning from one-hand support to no-hand support. Always stand near a sturdy counter in case you need to regain your balance quickly.

Ask a family member or your caregiver to help you with core-building and balance exercises.

II. Encourage Emotional Health

Ryan and Betty discovered multiple options to help in fighting the blues. For example –

1. Get Plenty of Sunlight: If you must remain indoors, open your blinds/curtains. Sit by a window that lets in the sun.
2. Stay active: Do the above exercises. Talk to family and friends. Call HomeAide’s transportation services to meet a friend at the local coffee shop, etc.
3. Get regular sleep: Try to go to bed at the same time every night and arise at the same time every morning.
4. Get your Vitamin D: Less sunlight means less Vit D, which, in addition to many other health factors, helps with mood and mental health. Avocados, spinach, broccoli, sweet potatoes, kiwi, oranges, and bananas are all great sources of Vitamin D.

III. Encourage Mental Health

Studies show that creativity, especially creativity that gives to others, can give your mental health a boost.

1. It’s heart month, but sending little cards or notes to family and friends always brings joy to both of you – all year long. It doesn’t have to stop with sharing valentines.
2. Keep a basket of craft supplies on hand. Make a bracelet with pipe cleaners and beads, create a bookmark, decorate a vase with beads or stickers, and pick up a flower bundle in the florist section of your grocery store.
3. Yes, there are coloring books for adults. According to www.weloveourgranny.com, coloring has many benefits for seniors, including improving mood, mindfulness, focus, coordination, and muscle control. It helps with daily problem-solving and decision-making. It reduces anxiety, agitation, and boredom while providing a great sense of accomplishment.



No, you don’t have to try everything, but even following a portion of their suggestions can brighten your heart. Ask your HomeAide caregiver for help. They might even have more ideas. After all, with their expertise, compassion, and dedication, they embody the values that define HomeAides and distinguish us as a leader in in-home care services. If you’re looking for an in-home caregiver for someone in your family, contact HomeAides today.