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The saying “trust your gut” may be more accurate than we once thought. Research continues to reveal a powerful connection between the digestive system and the brain, known as the gut-brain axis. This communication network allows the gut and brain to constantly exchange signals, influencing not only digestion but also mood, emotions, and overall well-being. According to Harvard Health, inflammation and imbalances in the gut can contribute to feelings of anxiety, irritability, sadness, and stress. [health.harvard.edu]

At the centre of this relationship is the gut microbiome, a vast community of trillions of bacteria and other microorganisms that live in the digestive tract. When these microbes are balanced, they help support healthy digestion, immune function, and the production of important chemicals such as serotonin, a neurotransmitter closely linked to mood. In fact, most of the body’s serotonin is produced in the digestive system. When gut inflammation occurs, it can disrupt this process and negatively affect communication between the gut and brain.

Fortunately, there are several practical steps people can take to improve gut health and reduce inflammation.

One of the most effective strategies is to eat a diet rich in anti-inflammatory foods. Harvard Health recommends emphasizing leafy greens, cruciferous vegetables such as broccoli and cauliflower, fruits, whole grains, legumes, nuts, seeds, and healthy oils. These foods provide fibre and nutrients that help nourish beneficial gut bacteria and support a healthy digestive environment. At the same time, reducing highly processed foods can help minimize gut irritation and inflammation.

Regular physical activity is another key factor. Exercise does more than strengthen muscles and improve cardiovascular health. Researchers believe it also helps optimize the balance of microbes in the gut microbiome. Even moderate activities such as walking, cycling, or swimming can contribute to a healthier gut and potentially support better emotional well-being.

Sleep also plays an important role. Poor sleep has been linked to increased inflammation throughout the body, including the digestive system. Making sleep a priority by aiming for seven to eight hours each night can help support both gut function and overall health. Establishing a regular sleep schedule and limiting screen time before bed are simple habits that can improve sleep quality.

Managing stress is equally important. Chronic stress can trigger or worsen gut inflammation, creating a cycle that affects both digestion and mood. Stress-reduction techniques such as deep breathing, meditation, mindful movement, and journaling can help calm the nervous system and support healthier gut-brain communication.

Finally, it is important to limit alcohol consumption, as alcohol is considered an inflammatory substance that can negatively impact gut health over time.

As our understanding of the gut-brain connection grows, one message is becoming increasingly clear: caring for your gut is about more than digestion. Healthy eating, regular exercise, quality sleep, stress management, and moderation with alcohol can all help create a healthier microbiome, reduce inflammation, and support both physical and emotional wellness. By taking small, consistent steps each day, you can help your gut and brain work together for better overall health.

When we think about health, we often focus on diet, exercise, sleep, and medical checkups. But there is another factor that plays a surprisingly important role in our wellbeing: social connection.

Loneliness is often viewed as an emotional challenge, but research shows it can have real effects on physical health as well. Feeling isolated from friends, family, or community can contribute to increased stress, poorer mental health, and a higher risk of chronic health conditions. In other words, staying connected is not just good for your mood, it can be good for your body, too.

As we age, life changes can make it harder to maintain social connections. Retirement, the loss of a spouse or friends, mobility challenges, and moving away from familiar communities can all reduce opportunities for regular interaction. While occasional loneliness is a normal part of life, prolonged social isolation can affect a person’s overall quality of life.

One reason connection is so important is that it helps keep us engaged and active. Conversations, shared meals, community events, volunteer opportunities, and hobbies all provide mental stimulation. Social activities encourage us to leave the house, stay physically active, and continue learning and experiencing new things.

Strong social networks can also provide practical support. Friends and neighbours may notice changes in health, encourage healthy habits, or offer assistance when needed. Knowing there are people who care about us can help reduce stress and provide a greater sense of security and belonging.

The good news is that meaningful connections can be built at any age. Joining a community program, attending local events, participating in group activities, reconnecting with old friends, or simply sharing a daily conversation with a neighbour can make a difference. Even small interactions can help strengthen our sense of community and purpose.

In Ottawa:

  • 55+ Active Living Centres offering fitness classes, card games, art programs, day trips, and social events.
  • Seniors’ Centres Without Walls programs for those who prefer to connect by phone.
  • Local branch libraries, which often host book clubs, lectures, and hobby groups.
  • Royal Canadian Legion branches, which welcome members and non-members for community events, meals, and entertainment.
  • Volunteer opportunities with charities, hospitals, museums, and community organizations.

In Pembroke and the Ottawa Valley:

  • Royal Canadian Legion Branches in Pembroke, Petawawa, and surrounding communities.
  • Golden Age Activity Centre and other local seniors’ groups that offer social activities, cards, fitness, and special events.
  • Volunteer opportunities through local community organizations, churches, and service clubs.
  • Walking groups, craft clubs, and community recreation programs.
  • 55+ Active Living Centres in Pembroke, Barry’s Bay, Whitewater Region, Renfrew and Eganville

In Eastern Counties

For many seniors, choosing a retirement residence can also provide valuable opportunities for social connection. Living in a supportive environment makes it easier to participate in activities, enjoy meals with others, and build friendships with people in similar stages of life.

For seniors in the Ottawa Valley, Carefor Civic Complex Retirement Home and Carefor Mackay Centre Retirement Home in Pembroke offer welcoming communities where residents can find companionship, activities, and connection. They are also among the most affordable retirement homes in the Ottawa and Ottawa Valley region, with all-inclusive pricing starting as low as $1,700 per month. For seniors seeking both independence and a supportive community, these residences provide an opportunity to stay connected, engaged, and thriving.

For many people, dementia feels like an unavoidable part of aging. While age remains the greatest risk factor, researchers are learning that dementia is not simply a matter of genetics or luck. In fact, growing evidence suggests there are meaningful steps we can take to reduce our risk and support brain health throughout life.

A major 2024 report from The Lancet Commission on Dementia Prevention, Intervention and Care found that nearly half of dementia cases worldwide could potentially be delayed or prevented by addressing modifiable risk factors.

So what does that mean in practice?

One of the most significant findings involves hearing health. Untreated hearing loss has emerged as one of the largest modifiable risk factors for dementia. Researchers believe that hearing difficulties may increase cognitive strain and contribute to social withdrawal, both of which can affect brain health over time. Regular hearing assessments and the use of hearing aids when recommended may help people stay engaged and connected.

The research also highlights the importance of social connections. Loneliness and social isolation are associated with an increased risk of cognitive decline. Staying connected through community activities, volunteering, family relationships, and social programs can provide valuable stimulation for the brain and improve overall wellbeing.

Another encouraging finding is that what benefits the heart often benefits the brain. Managing blood pressure, maintaining healthy cholesterol levels, staying physically active, and controlling diabetes can all contribute to lower dementia risk. The 2024 Lancet report added high LDL cholesterol as a newly recognized risk factor, reinforcing the connection between cardiovascular health and brain health.

Researchers also emphasize the value of lifelong learning and mental stimulation. While there is no evidence that crossword puzzles alone can prevent dementia, challenging the brain through learning new skills, trying new activities, and engaging with others may help build what experts call “cognitive reserve”—the brain’s ability to adapt and remain resilient as we age.

The most important takeaway is this: there is no guaranteed way to prevent dementia, but there are many ways to support brain health. Small, consistent actions—staying active, connected, engaged, and attentive to hearing and heart health—can make a meaningful difference.

For women living with dementia who may benefit from a supportive, specialized environment, Carefor Richmond Care Home is a unique 16-unit retirement home located just 15 minutes from Kanata in West Ottawa. Designed exclusively for women living with dementia, it provides personalized care in a warm, home-like setting. Learn more at www.carefor.ca/richmondcarehome.

Caring for an aging parent or loved one comes with both emotional rewards and practical challenges. As a child caregiver, you may worry about their safety, independence, and overall well-being, especially if you can’t always be physically present. Fortunately, modern technology offers a growing range of tools that can help seniors live more safely and comfortably while giving you greater peace of mind.

One of the most accessible and impactful innovations is wearable technology, particularly smart watches and fitness trackers. Devices such as the Apple Watch or other senior-friendly alternatives can monitor heart rate, activity levels, and even detect irregularities like falls.

Many of these watches include automatic fall detection and emergency SOS features. If your loved one falls, the watch can alert emergency services and notify designated contacts. This simple wrist-worn device can serve as a constant companion, quietly monitoring health and safety without being intrusive.

They can also allow you to communicate better with your loved one as the watch is constantly on them and voice prompts allow them to activate the phone more easily than navigating the features of their phone.

Beyond watches, dedicated medical alert systems have evolved significantly. Traditional “panic buttons” have become more sophisticated, offering GPS tracking, two-way communication, and 24/7 monitoring services. These systems are especially helpful for seniors who live alone or still enjoy going out independently. If an emergency occurs, they can press a button to immediately connect with trained responders who can dispatch help and contact family members. Some systems are wearable as pendants or clip-ons, making them easy to integrate into daily routines.

Smart home technology is another powerful ally for caregivers. Devices such as smart door locks, motion sensors, and video doorbells can enhance safety while reducing caregiver burden. For example, you can receive alerts if a door is opened at unusual hours or check in remotely through a camera. Smart lighting systems can be programmed to turn on automatically at night, reducing the risk of falls. Voice assistants like Alexa or Google Assistant can remind seniors to take medications, attend appointments, or simply check the weather—supporting their independence in small but meaningful ways.

Medication management is often a major concern for caregivers, and technology can help here as well. Smart pill dispensers can organize medications, issue reminders, and even notify you if a dose is missed. This reduces the risk of medication errors, which are a common issue among older adults. Some systems integrate with apps that allow you to monitor adherence in real time.

For seniors managing chronic conditions, remote health monitoring devices can track vital signs such as blood pressure, blood glucose, or oxygen levels. These readings can often be shared directly with healthcare providers, reducing the need for frequent in-person visits. For caregivers, this means staying informed about your loved one’s health without constant check-ins or guesswork.

It’s also worth noting the emotional impact of technology. Tools like video calling, social apps, and even simple tablets can help reduce isolation by keeping seniors connected to family and friends. Loneliness can be a serious issue in aging, and maintaining regular communication is just as important as physical safety.

Ultimately, technology doesn’t replace the human touch, but it can significantly strengthen your caregiving efforts. By combining wearable devices, smart home systems, and health monitoring tools, you can create a safer, more supportive environment for your loved one, while allowing them to maintain dignity and independence.

Another available resource to you are Carefor’s Senior Support Centres. Our centres in Lancaster, Ingleside, Finch, Winchester and Alexandria offer a variety of programs and services to keep your loved one healthy, active and connected. Staff also maintain connection with clients, making sure they’re doing okay and checking up on them as part of our meal delivery program.

To learn more about our support centres visit www.carefor.ca/supportcentres

June is Seniors’ Month in Ontario — a time to celebrate the energy, wisdom, and contributions of older adults across our communities. This year’s theme, “Let’s Get Moving,” is a joyful reminder that movement comes in many forms. It’s about staying active physically, mentally, socially, and emotionally. It’s about staying connected to the people and places that keep us thriving.

For seniors, staying active doesn’t have to mean intense workouts or rigid routines. It’s about finding activities that feel good, spark joy, and support overall well‑being. Whether it’s a daily walk, a favourite hobby, or joining a community group, every bit of movement helps build strength, confidence, and connection.

Move Your Body — Gently, Joyfully, Consistently

Physical activity is one of the most powerful ways to support healthy aging. Even small amounts of movement can improve balance, mobility, heart health, and mood. Many seniors enjoy:

  • Walking groups or mall walking
  • Chair yoga or gentle stretching
  • Tai chi
  • Swimming or aqua‑fit
  • Line dancing or social dancing
  • Gardening
  • Light strength or resistance exercises

The goal isn’t perfection; it’s consistency. A little movement each day goes a long way.

Keep Your Mind Moving Too

Mental activity is just as important as physical movement. Staying mentally engaged helps maintain cognitive health, reduces stress, and strengthens social connections. Consider:

  • Book clubs
  • Art, craft, or woodworking classes
  • Music groups or choirs
  • Technology learning sessions
  • Volunteering
  • Language classes
  • Games, puzzles, or trivia groups

Learning something new at any age keeps the mind sharp and the spirit energized.

Community Resources to Help You Stay Active

Across Ottawa, Cornwall, and Pembroke, seniors have access to a wide range of programs and organizations designed to support active living. Here are some great places to explore:

Ottawa

Cornwall

Pembroke & Ottawa Valley

Let’s Get Moving — With a Little Help Along the Way

Staying active also means being able to get where you need to go. For seniors in Pembroke and the Eastern Counties, Carefor’s non‑urgent transportation services make it easier to access medical appointments, community programs, social activities, and essential errands. It’s a safe, reliable way to stay connected, stay mobile, and stay moving — in every sense of the word.

Learn more about Carefor’s Transportation Services at www.carefor.ca/transportation

Additionally, Carefor’s two retirement homes in Pembroke, Civic Complex and Mackay Centre, give residents the chance to make new friends and stay social. Learn more at www.carefor.ca/retirement

When it comes to finding the right retirement home, safety, dignity, and peace of mind are at the top of everyone’s list. In Ontario, one of the most important ways families can ensure these protections is by choosing a licensed retirement home. Licensing isn’t just a bureaucratic step—it’s a safeguard that ensures seniors live in an environment where their rights are respected and their well‑being is prioritized.

Licensed homes in Ontario are overseen by the Retirement Homes Regulatory Authority (RHRA), a not‑for‑profit organization mandated by the provincial government to administer the Retirement Homes Act. The RHRA’s mission is simple but powerful: to help seniors live with dignity, choice, and confidence. When a home is licensed, it means it meets the legal standards designed to keep residents safe and supported.

A System Built for Resident Protection

One of the biggest benefits of choosing a licensed home is the RHRA’s strong resident‑protection mandate. This includes regular inspections, responding to complaints, and taking immediate action when there is harm or risk of harm. Licensed homes must comply with the law, and the RHRA works closely with them to address issues quickly and effectively.

This oversight isn’t passive. The RHRA actively monitors homes, provides education and resources to help them stay compliant, and ensures that residents’ rights—outlined in the Residents’ Bill of Rights—are upheld. These rights include respect, privacy, safety, and the ability to make choices about daily living.

Support When It’s Needed Most

Life doesn’t always go as planned, and the RHRA recognizes that. In certain emergency situations, residents may be eligible for financial assistance through the RHRA’s Emergency Fund. This safety net is designed to support residents during unexpected events that could otherwise jeopardize their well‑being.

The RHRA also responds to concerns raised by residents or families. Whether it’s a question about care, a worry about safety, or a more serious complaint, the RHRA is there to listen and act. This responsive approach helps ensure that issues are resolved and that residents feel heard and protected.

Empowering Residents to Thrive

Beyond safety and compliance, the RHRA also invests in helping residents build community and have a voice. They offer guidance on starting a residents’ council, a powerful way for seniors to influence life in their home. Residents can also join the RHRA Resident Network, where they can share their perspectives and help shape policies that directly affect them.

A Partner You Can Count On

Choosing a licensed retirement home means choosing a system designed to protect and empower seniors. Families can feel confident knowing that the RHRA is only a phone call or email away, ready to answer questions or provide support whenever needed.

For more information or assistance, residents and families can contact the RHRA directly at 1‑855‑ASK‑RHRA or info@rhra.ca, or visit www.RHRA.ca

Care Homes You Can Trust

Carefor operates three licensed retirement homes. In southwest Ottawa, Richmond Care Home is a boutique home exclusively for women living with dementia. This 16 bed home offers 24/7 care, physician access, a private, secure garden, home cooked meals and expert dementia care, plus all-inclusive pricing. Learn more at carefor.ca/richmondcarehome

In Pembroke, Carefor operates two licensed retirement care homes. Carefor Civic Complex and Mackay Centre. Both offer affordable, all-inclusive care to help seniors receive comfort, care and community. With prices starting at $1,700, Carefor retirement homes and can make sure you get the care you need.

www.carefor.ca/retirement or call 613-732-9993

Advanced care planning is one of those topics people know they should think about, yet often avoid. It can feel uncomfortable, even intimidating. But much of that hesitation comes from persistent myths that distort what advanced care planning actually is. Clearing up those misconceptions can make the process far more approachable and even empowering.

Myth 1: “Advanced care planning is only for the elderly or seriously ill.”

Fact: Advanced care planning is for every adult, regardless of age or health status. Life is unpredictable, and having your preferences documented ensures your voice is heard even if you can’t speak for yourself. Young, healthy individuals benefit just as much as older adults because accidents and sudden illnesses don’t discriminate.

Myth 2: “It’s just about choosing whether I want life support.”

Fact: Life support is only one small piece. Advanced care planning covers a wide range of decisions: pain management preferences, cultural or spiritual considerations, who you want making decisions on your behalf, and even where you prefer to receive care. It’s a holistic look at what matters most to you.

Myth 3: “My family already knows what I want.”

Fact: You might think they do, but studies consistently show that loved ones often guess incorrectly. Even when they’re confident, stress and emotion can cloud judgment. Documenting your wishes removes the burden of guesswork and prevents conflict during already difficult moments.

Myth 4: “It’s too complicated and takes too much time.”

Fact: While the topic can feel heavy, the actual process is straightforward. Many regions offer simple forms, online guides, and support from healthcare providers. Most people complete the basics in under an hour. What takes longer, reflection and conversation, is the part that truly adds value.

Myth 5: “Once I complete it, I can’t change it.”

Fact: Your plan is not set in stone. You can update it anytime your preferences, health, or relationships change. Think of it as a living document that evolves with you.

Why Advanced Care Planning Matters

At its core, advanced care planning is about autonomy, dignity, and peace of mind. It ensures your values, not circumstance, guide your care. It also gives your loved ones clarity and confidence during moments when they need it most.

If you haven’t started the conversation yet, consider this your invitation. Your future self and your family will be grateful.

Choosing a retirement home is one of the most important decisions a person or family can make. It’s not just about finding a place to live; it’s about finding a place to thrive. Whether you’re planning ahead for yourself or helping a loved one, knowing what to look for can make the process far less overwhelming and far more empowering.

1. Quality of Care and Staff Support
The foundation of any great retirement home is its care team. Look for homes where staff are not only qualified but genuinely engaged. Pay attention to how they interact with residents: Are they patient? Warm? Respectful? A quick tour can reveal a lot about the culture of a home and whether residents feel seen and supported.

2. Safety and Accessibility
Safety features, like grab bars, non‑slip flooring, good lighting, and accessible bathrooms, are essential. But safety also includes emergency response systems, medication management, and staff availability. A retirement home should feel both secure and empowering, allowing residents to maintain independence without compromising well‑being.

3. Social Life and Community
Loneliness is one of the biggest health risks for older adults. A strong retirement home offers more than bingo nights—it provides meaningful opportunities for connection. Look for places with diverse activities, communal spaces, and a sense of vibrancy. A lively community can dramatically improve quality of life.

4. Food, Amenities, and Daily Comforts
Meals matter. So do outdoor spaces, fitness programs, transportation options, and the small comforts that make daily life enjoyable. Ask to see a menu, visit the dining room, or observe an activity in progress. These everyday details shape how “at home” someone will feel.

5. Location and Family Access
Being close to family, friends, or familiar neighbourhoods can make transitions easier. Proximity to medical services, parks, and community resources is also worth considering.

The One Thing That Might Surprise You: The Feel of the Place Matters More Than the Features

People often focus on checklists, square footage, amenities, care levels, but what surprises many families is that the emotional atmosphere of a retirement home is the most important predictor of long‑term happiness. Within minutes of walking in, you can sense whether residents seem content, whether staff enjoy their work, and whether the environment feels warm or institutional.

Trust that instinct. A retirement home isn’t just a facility, it’s a community. And the right one should feel like a place where life continues to grow, not shrink.

If you’d like, I can also create a shorter version, a more formal version, or one tailored for a specific audience.

Carefor two retirement homes in Pembroke offer comfort, care and community at the most affordable prices anywhere around Ottawa or the Ottawa Valley. Contact us to see how our all-inclusive pricing and compassionate and professional staff will help you know that Carefor Civic Complex and Mackay Centre are the best choices for you.

www.carefor.ca/retirement

Most people imagine that aging “just happens,” as though it’s a slow, inevitable slide. But the truth is far more empowering: the choices we make in our 40s, 50s, and 60s have a profound impact on how we feel in our 70s, 80s, and beyond. Unfortunately, many of us fall into habits that quietly chip away at our long‑term health. Here are some of the most common, and most preventable mistakes people make as they age.

1. Ignoring Strength and Mobility
Walking is great, but it’s not enough. One of the biggest predictors of independence in later life is muscle strength. Yet many adults stop doing any kind of resistance training after their 30s. The result? We lose muscle mass, balance, and bone density, making falls and injuries far more likely. Even simple body‑weight exercises or light weights can dramatically change the trajectory of aging.

2. Underestimating the Power of Social Connection
Loneliness is as harmful to health as smoking 15 cigarettes a day. Still, many people let friendships fade or avoid joining new communities as they get older. Social isolation increases the risk of depression, cognitive decline, and even heart disease. Staying connected, through clubs, volunteering, or simply regular coffee dates—is not a luxury. It’s a health strategy.

3. Putting Off Preventive Care
Screenings, checkups, and early interventions save lives, yet many adults avoid them because they feel fine. Conditions like high blood pressure, diabetes, and osteoporosis often develop silently. By the time symptoms appear, damage may already be done. Preventive care is one of the simplest ways to protect your future self.

4. Not Prioritizing Sleep
Sleep isn’t just rest, it’s repair. Chronic sleep deprivation increases the risk of memory problems, weakened immunity, weight gain, and cardiovascular disease. Yet many people treat sleep as optional. Creating a consistent sleep routine is one of the most powerful investments you can make in long‑term health.

5. Believing It’s “Too Late” to Change
This may be the most damaging mistake of all. People often assume that if they haven’t built healthy habits by midlife, the opportunity has passed. But research consistently shows that improvements in diet, exercise, sleep, and social engagement benefit people at any age. Your body is remarkably adaptable.

Aging well isn’t about perfection, it’s about small, consistent choices that protect your independence, mobility, and joy. The earlier you start, the better you’ll feel, but it’s never too late to begin.

Chair yoga is a modified form of yoga practiced while seated on a chair or using a chair for support. It is accessible for individuals with limited mobility, balance issues, or those who find standing difficult. It offers the same physical and mental benefits as traditional yoga while minimizing the risk of falling. While chair yoga has shown real benefit for many seniors, it’s not appropriate for everyone depending on their physical circumstances. Please consult your physician before starting a new exercise routine.

Key Benefits of Chair Yoga

Chair yoga is a low-impact exercise which is effective and accessible for most people, including many seniors. The benefits of chair yoga include:

  • Increased Flexibility
  • Improved Strength
  • Improved Self-Awareness
  • Reduced Stress
  • Improved Pain Management Skills
  • Better Sleep

Chair Yoga Workout

Here are some popular chair yoga poses for you to try at home. You can do the exercises in a sequence or pick one or two to practice. Choose a sturdy chair without wheels; sit toward the front edge of the seat with feet flat on the floor to maintain stability and proper alignment. When you have found a routine that works for you, practice regularly, either every day or a few times each week.

Chair Cat-Cow

  • Sit comfortably, with feet hip-width apart. Rest your hands on your knees or thighs.
  • Inhale and arch your spine for cow position. Roll your shoulders back, and if it’s okay for your neck, tilt your head slightly back to look up at the ceiling.
  • Exhale and round your spine for cat position. Drop your chin to your chest, letting shoulders and head come forward.
  • Continue moving between cow on inhalations and cat on exhalations for five breaths.
  • Benefit: Improves spinal mobility and relieves back tension 

Seated Crescent

  • Sit up straight, with feet hip-width apart. Relax your arms at your side.
  • As you inhale, raise your right arm overhead, drawing your fingers and head toward the ceiling. Keep your shoulders relaxed.
  • As you exhale, bend to the left. Hold for three breaths.
  • Release, and as you inhale, straighten your body.
  • Lower your arm as you exhale.
  • Repeat, raising your left arm and bending to the right.
  • Complete three movements on each side.
  • Benefit: Improves flexibility and posture

Chair Spinal Twist

  • Sit sideways on an armless chair, so the back of the chair is on your left.
  • Sit up straight and hold on to the back of the chair with both hands. Keep your shoulders relaxed.
  • As you inhale, lengthen your spine.
  • As you exhale, gently rotate your torso toward the back of the chair, looking over your left shoulder. Hold for three breaths.
  • As you inhale, return to centre.
  • Complete three movements while the back of the chair is on your left, then sit the opposite way (with the back of the chair on your right) and repeat, twisting right for three movements.
  • Benefit: Enhances digestion and spinal flexibility

Chair Forward Fold

  • Sit up straight with your feet flat on the floor.
  • As you inhale, bring your arms up over your head.
  • As you exhale, fold forward from the hips as far as is comfortable, allowing your head and neck to relax. Hold for three breaths.
  • Slowly unwind your spine until you return to your starting position.
  • Complete these movements three times.
  • Benefit: Stretches the back and promotes blood circulation

Chair Pigeon

  • Sit up straight and place your left ankle across your right thigh.
  • As you inhale, lengthen your spine.
  • As you exhale, lean slightly forward with your chest lifted.
  • Hold for five breaths.
  • Repeat with your right ankle across your left thigh.
  • Benefit: Reduces stiffness in the lower body

Chair Shavasana

  • At the end of your practice, sit comfortably in your chair with eyes closed, for five minutes of stillness.
  • Benefit: Helps your body absorb the effects of your practice and transitions you into the rest of your day.

Additional resources with photos:

Chair yoga is a great way to help lessen some of the impacts of aging on the body. If you find you need physical assistance at home, Carefor offers at home physiotherapy and occupational therapy in Ottawa. To learn more visit www.carefor.ca/rehabilitiation Additionally, Carefor offers exercise classes specifically designed for seniors. The classes are facilitated by trained Fitness Instructors at our Eastern County community centres in Winchester, Finch, Alexandria, Ingleside, and Lancaster. https://carefor.ca/programs/exercise-classes/

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