Maple Knoll Village

Happy Holidays from the Wellness Center!

We would like to encourage you to keep up your fitness endeavors during the holidays. You might have heard rumors that people gain 5-7 pounds over the holidays. Well, the truth of the matter that is much better: it ends up being only 1 pound on average, according to the New England Journal of Medicine. However, the problem with that is that most people do not lose that 1 pound. Therefore, after 10 years of this consistent behavior going unchecked, you are starting to see a problem trend. So while we don’t recommend you stress out trying to lose weight over the holidays, we do hope you set a goal to not gain!

How to do that? Here are some helpful tips:

Try not to treat Thanksgiving and Christmas as a free for all. They happen every year. If you miss something this year, pick it up next year.

Fill up your plate once, concentrate on protein and clean vegetables (sweet potato casserole is a dessert, not a vegetable)

If you host Thanksgiving, make sure there are healthy options, like a green leafy salad, baked or roasted vegetables, like asparagus, sweet potatoes, Brussel sprouts or broccoli.

Choose one small piece of dessert of choice – no need to sample 5 types of pie. If you can get by with just a small bite or two, even better.

Drink lots of water, before during and after dinner.

Avoid high calorie drinks like wine, beer and soda.

You can eat to feel satisfied, not to feel stuffed. But if all that flies out the window, just get back on track the next day. And maybe get in an extra walk or two. And be sure to visit us in the Wellness Center, even if you only have 15 minutes.


Sycamore Senior Center partners with Cincinnati Music and Wellness Coalition for Arts and Wellness Day

The Sycamore Senior Center, located in Blue Ash, is dedicated to stimulating the minds of members, staff and guests. One way they are able to do so is through a friendship with The Cincinnati Music and Wellness Coalition which allows Sycamore to be the site for a fun filled Art Day.

Instructor Amy Dennison will lead those in attendance in a full day of activities which include: Upcycled Instrument Making, Instrument Petting Zoo with CCM, New Horizons Orchestra members, Bhutanese/Nepali Teen Dance Group,Sycamore Senior Center Choir performance and HealthRHYTHMS.

Upcycled Instruments is a particularly interesting program and Amy has been creating instruments out of trash for over 30 years. The process is great for the environment, while encouraging creativity and critical thinking, hallmarks of the 21st century learning framework. Make a rainstick, frame or ocean drum! Build some simple shakers and a wind instrument. You’ll have your own band, or if you lead drum circles, a great addition to your instrument collection!

It is guaranteed to be a fun-filled day to enjoy with friends and family of all ages. Learn a few dance moves from Bhutanese/Nepali dancers, and join in singing with the Sycamore older adult choir. Reservations are required. Lunch will be available for a donation of $3. If you wish to make a frame or ocean drum, or rainstick, please indicate which one in your reservation. Cost to make a drum or rainstick is $5 per instrument. Other instruments are no charge. Payment is due at the workshop.

The event will take place on November 14th, 2015 from 10:30am-3:00pm at the Sycamore Senior Center located at 4455 Carver Woods Drive, Cincinnati, Ohio 45242. For more information or to reserve your spot today please call 513.315.7393 or email

Sycamore Senior Center was able to be a part of this program thanks to a partnership with the Cincinnati Music & Wellness Coalition. The coalition is the first community-wide recreational music making coalition in the US. The mission of the coalition is to promote a culture of wellness through evidence-based recreational music making.

Sycamore Senior Center is owned and operated by Maple Knoll Communities, Inc. a non-profit, continuum of services provider is dedicated to supporting older adults so they can live happy, healthy and active lives in order to live life the way they want to in retirement. Maple Knoll Communities, Inc. also includes the exceptional retirement communities of Maple Knoll Village and the Knolls of Oxford, three affordable HUD Senior Living Residences, Maple Knoll Home Health Services, WMKV 89.3 & 89.9 FM Radio Station, a Montessori Child Center, and the Hemsworth Wellness Center.arts day

Sycamore Senior Center partners with AAA for Safe Driving Seminar

The Sycamore Senior Center, located in Blue Ash and owned and operated by Maple Knoll Communities, often partners with outside organizations to bring residents fun and educational events. This tradition continues in April as AAA discusses safe driving for older adults.

AAA’s Mike Belcuore will present “Keeping the Keys”, a program that provides information and materials on community specific resources that could enhance your driving safety and increase mobility. During this time Mike will discuss adjusting to natural changes in driving ability to keep driving skills sharp. While the goal of the program is to keep drivers on the road as long as possible to maintain independence, the talk will also open doors to discuss when it is time for a driver to relinquish the keys.

This seminar is provided at no cost on Tuesday, April 7th at 1pm. Reservations are recommended. For questions or to reserve your spot today please call The Sycamore Senior Center front desk at 513.984.1234.

Sycamore Senior Center is owned and operated by Maple Knoll Communities, Inc. a non-profit, continuum of services provider is dedicated to supporting older adults so they can live happy, healthy and active lives in order to live life the way they want to in retirement.

Maple Knoll Warns of Heat Risks with Older Adults

After the winter that Cincinnati had we all are wanting to enjoy this nice weather! But did you know that summer heat kills more than any other type of weather?

It is also predicted that this summer’s temperatures will be higher than normal for Cincinnati. A federal study found that 40% of heat related deaths were in people aged 65 and older. In fact, the elderly have an increased risk for heat related problems such as dehydration, heat exhaustion, and heat stroke. There are many reasons this occurs such as the older body holds far less water than a younger one. The elderly have decreased thirst recognition and ability to sense temperature changes. Medicines can interfere with the ability to sweat which cools and individual off. Medicines also can increase urination which deplete fluids in the body.

Maple Knoll Village, a nonprofit continuing care retirement community in Springdale, knows how important it is to be informed on heat risks. Maple Knoll Risk Management Director Karen Pendleton even touched base with us to share some tips and things to look for this summer. Some common symptoms of dehydration include headache, dizziness, dry mouth, and sunken eyes. Those experiencing heat exhaustion often have muscle cramps, low blood pressure, rapid pulse and nausea. If someone is having a heat stroke they often have a body temperature of 104 or high, they could be having seizures, or loss of consciousness that could potentially lead to death.

To avoid these issues Karen recommends drinking plenty of water and always having water with you, stay in cool areas (such as your home, local mall, senior center, etc.), sit in front of a fan, mist yourself with water, save chores for later in the day as it is cooler, keep house shades and blinds closed, eat lighter meals and check in with family members regularly. If you are caring for an older loved one please check in with them frequently.
If someone is already experiencing these issues then take them to a cool area immediately. Loosen or remove clothing to help cool them and apply cold compresses to their neck, armpits and groin. Provide plenty of fluids and seek medical attention if necessary.

We encourage everyone to stay cool this summer! If you have questions on additional ways to stay safe during the summer months or on Maple Knoll Village please call 513.782.2423.

Celebrate Active Aging Week at The Hemsworth Wellness Center

The Hemsworth Wellness Center, on the campus of Maple Knoll Village, encourages active aging not only this week but every week of the year. The Hemsworth Wellness Center is a Wellness Center that prides itself on enhancing the quality of life for older adults by increasing independence and the ability to perform activities of daily living. For years many people in the community believed that The Hemsworth Wellness Center was only open to Maple Knoll employees and residents. With the expansion and addition of recent programs it is becoming more and more evident that one of Maple Knoll’s best kept secrets is out!
Now over 400 members come to The Hemsworth Wellness Center daily to utilize the warm water pool, one-on-one training with a staff member, exercise classes or to simply use the numerous equipment options available to them. The warm water aquatics program with a 20×60 pool at Maple Knoll is a focal point of the Wellness Center. The personally guided warm water exercises give you the option of swimming or walking laps, floating or exercising on your own, or even participating in a guided class. Which ever you decided do not forget to save time for the whirlpool or sauna afterwards!

Another important part of the Wellness Center is the offering of various classes, both on land and water, which will help with improvement in range of motion, muscular strengthening, cardiovascular conditioning and endurance. The Hemsworth Wellness Center is also proud to now offer SilverSneakers to its members and those in the community! SilverSneakers is a program that works with your healthcare provider to provide a free membership to The Hemsworth Wellness Center. This is offered to certain individuals who are eligible for Medicare or to group retirees.
The Hemsworth Wellness Center differs from other gyms because as soon you join a staff member will work with you to ensure that your individual goals and interests are met at a safe and healthy level at no additional cost. The staff members at The Wellness Center include: Exercise Physiologists and Fitness Specialists, Personal Trainers, Aquatic Instructors, Aquatic Massage Facilitators, Massage Therapists, Yoga Instructors, and Guest Presenters. The staff, facilities and programs are all geared to help you make positive changes within your life.

To learn more about SilverSneakers or The Hemsworth Wellness Center please call (513)782-4340. It won’t take long for you to have fun, get strong and live the life you want to live!silver sneakers

Walking for Fitness as Prescribed by Maple Knoll’s Physical Therapist!

DSC_0066Summer is here, and it is time to shake off the dust from the winter. Walking is the number 1 for of exercise for over 80% of Americans. As a Physical Therapist, I live my entire life seeing the benefits of exercises.

My philosophy is that walking is free time. When you get into a regular walking program, your body becomes more efficient, and as a result you need less sleep. If you get into the habit of walking an hour a day, you will likely end up needing an hour less sleep per night.

How to get started: Everyone is at a different level, so where you start depends on what you are used to doing. For some, it may be using a walker with assistance to walk 50 feet 2 times a day. For others, it may be starting with a 30 minute walk every day.
The most effective way to exercise is to do it every day. Start with good walking shoes/running shoes, or hiking boots. . If you buy new shoes consider going to the Running Spot so you can have your shoes fitted to you. They should fit right away; you should not have to break them in.

Take a few minutes to stretch your calves, and hamstrings before and after you walk. Start by walking every other day. Start at a distance where you are not tired the first week. If you are breathing too heavy to talk, you are working too hard. The general rule of thumb is that if you can carry on a normal conversation, you are probably walking at a good pace.

Now the key is to be consistent, and increase every week so your body has a chance to adapt. Here is an example walking program.

Week 1 M,W, Sat 20 minute walk in neighborhood, at the mall etc.
Week 2 M, W, F, Sat 20 minute walk
Week 3 M, T, W, F, Sat 20 minute walk
Week 4 M, T, W, Th, F, Sat 20 minute walk
Week 5 M, T,W, Th, F, Sat, Sun 20 minute walk
Week 6 M, T,W, Th, F, Sat, Sun 20 minute walk (4 min easy, 1 min faster, repeat 3 times, then 5 min easy)
Week 7 M, T,W, Th, F, Sat, Sun 20 minute walk (3 min easy, 2 min faster, repeat 3 times, then 5 min easy)
Week 8 M, T,W, Th, F, Sat, Sun 20 minute walk (2 min easy, 3 min faster, repeat 3 times, then 5 min easy)
Week 9 M, T,W, Th, F, Sat, Sun 20 minute walk (1 min easy, 4 min faster, repeat 3 times, then 5 min easy)
Week 10 M, T,W, Th, F, Sat, Sun 25 minute
walk (4 min easy, 1 min faster, repeat 4 times, then 5 min easy)
Week 11 M, T,W, Th, F, Sat, Sun 25 minute walk (3 min easy, 2 min faster, repeat 4 times, then 5 min easy)
Week 12 M, T,W, Th, F, Sat, Sun 25 minute walk (2 min easy, 3 min faster, repeat 4 times, then 5 min easy)
Week 13 M, T,W, Th, F, Sat, Sun 25 minute walk (1 min easy, 4 min faster, repeat 4 times, then 5 min easy)

This is 3 months of gradual increases. 10% increase per week in distance, or intensity is a good way to let your body adapt to the new stress. You can continue to add time, or effort, or find some hills to walk on to make it more challenging.

At this point, you may be ready to enter a walk for charity, or start a walking club with friends. Studies show that if you have a goal, you are more likely to stick with the program.

Do not be discouraged if you do not lose weight for a couple months. Generally the first month, your muscles are getting bigger and stronger.

Also, drink water before and after you walk to keep hydrated. If you are dehydrated, your body thinks it is starving and burns muscle instead of fat.

Remember, that no matter how slow you are walking, you are still lapping the person sitting on the couch.

The Wellness Center at Maple Knoll Village Knows the Importance of Exercise in your Retirement Years!

You know it’s important, right? But do you know why it is important? The benefits of working out are many and what is even more amazing is that it doesn’t take forever to reap the benefits of exercise. The benefits are nearly immediate!

During your workout, your lungs get stronger as they practice the expansion and retraction required by breathing a little harder. Your heart is getting stronger by pumping blood to all the working muscles of the body. While working out, your motivation to improve your physical body is aided by the endorphins generated by the workout. (Endorphins are mood enhancing chemicals in your brain). Moderate exercise elevates proteins that help bolster your immune system, protecting you from colds and flu (the effect last for 24 hours, so you need to continue exercising for prolonged protection).

Within one day of starting exercising, you are adding lean muscle, increasing your metabolism and increasing the blood flow to the brain. Within one week of exercise, your risk of diabetes goes down, you are fitter and leaner and you are often slimmer. You may also be sleeping better! And with one year of a regular exercise program, it is a well ingrained habit. You can’t stand missing! Your heart rate is lower. Your cells are superefficient at breaking down fat to use it as fuel. Your cancer risk is lowered. And you are adding healthier years to your life!

So now you know why it is important to exercise! And that is just the tip of the iceberg! Join us at The Hemsworth Wellness Center to learn more!