Community Paramedicine Wellness Library

Join Alejandra Cayita for a fun, 33-minute chair Zumba workout! Enjoy all the energy of a Zumba session while staying seated. This workout is perfect for boosting your mood, supporting joint health, and improving memory, agility, balance, and cognitive function. Just sit back, follow along, and get your heart pumping!

In this session, Ashley guides you through gentle, yet effective body weight and elastic band exercises aimed at improving joint movement, strength, and heart health, while preventing injury. Using elastic bands adds resistance, which helps boost muscle and bone strength.

When starting with elastic bands, begin with a light, easy-to-stretch band and progress gradually. You can increase resistance by holding the band closer to the anchor, making it feel tighter (harder), or make it easier by holding closer to the ends, giving it a looser feel at the start of the exercise.

In this session, Evy leads you through gentle but effective seated exercises, with and without hand weights. These movements are designed to improve joint movement, strength, and heart health, while reducing the risk of injury. They are safe for older adults and those with disabilities who may be hesitant about becoming more active.

All exercises are done seated, so you’ll need a sturdy chair (no rocking chairs, recliners, or chairs with wheels—make sure it has a wide, stable base).

In this session, Ashley guides you through gentle, yet effective exercises using body weight and elastic bands. These exercises help improve joint movement, strength, and heart health, while keeping things safe to avoid injury.

Elastic bands add extra resistance, which helps strengthen muscles and bones.

In this session, Ashley leads you through gentle yet effective body weight and elastic band exercises designed to improve joint range of motion, strength, and heart health, while helping prevent injury. Exercising with elastic bands adds resistance, which can strengthen muscles and bones over time.

When starting with an elastic band, begin with one that feels light and easy to stretch. Gradually increase the resistance as the band becomes too easy to use, progressing at your own pace.

In this session, Evy leads you through gentle but effective body weight exercises designed to improve joint movement, strength, and heart health, while helping prevent injury. These exercises are safe for older adults and people with disabilities who may be cautious about becoming more active.

The exercises are done both seated and standing. All you need is a sturdy chair (no rocking chairs, recliners, or chairs with wheels – make sure it has a wide, stable base).

Preventing falls at home can greatly reduce the risk of injury, especially for older adults. Here are some practical tips to help you stay safe:

• Keep the bed low and use bedrails if needed.
• Place a phone near your bed, either a landline or a well-charged mobile.
• Have a call light or light switch within easy reach.
• Clear paths to light switches, especially if they aren’t near room entrances.
• Store flashlights in accessible spots for power outages.
• Use night lights or extra lighting in dark areas.
• Keep personal belongings within reach.
• Store clothing, dishes, and food at waist height or in easy-to-reach places.
• Install handrails in bathrooms and hallways.
• Keep floors clean and dry to prevent slipping.
• Wear nonslip, well-fitting shoes.
• Remove clutter such as boxes, cords, and loose rugs from walkways.
• Move furniture like coffee tables out of high-traffic areas.
• Use nonslip mats in the tub or shower and consider a bath seat.
• Ensure steps are safe and free from damage.
• Keep outdoor areas clear of debris like fallen branches.
• Install a grab bar by the front door for balance when locking or unlocking.
• Avoid using chairs or tables to reach high places—use a reach stick or ask for help.
• Keep a list of emergency numbers in large print by phones and saved as favorites on your mobile.

Making small changes around your home can greatly reduce the chance of a fall and keep you safe.

Taking steps to prevent falls is essential for staying safe and independent. Here are key actions you can take:

• Stay physically active with exercises that improve balance and strength.
• Fall-proof your home by making safety changes.
• Have your eyes and hearing checked regularly and wear well-fitting hearing aids.
• Know your medications’ side effects and report dizziness or drowsiness to your doctor.
• Get enough sleep to avoid fatigue, which increases fall risk.
• Stand up slowly to prevent dizziness from blood pressure changes.
• Use assistive devices like canes or walkers if needed, and ensure they are the correct size.
• Be cautious on wet or icy surfaces.
• Keep your hands free by using a shoulder bag or backpack to hold railings.
• Wear proper footwear that fully supports your feet.
• Stay indoors during bad weather to avoid slippery conditions.
• Tell your doctor about any falls, even if they didn’t cause pain, as it may indicate underlying issues.

Regular check-ins with your doctor and small adjustments to your daily routine can help prevent falls and keep you safe.

Falling can be a frightening experience, but staying calm and following these steps can help you stay safe:

• Breathe deeply and remain still for a few moments to calm down.
• Assess if you’re injured before attempting to move.
• If you feel okay, roll onto your side and rest before trying to get up.
• Crawl to a sturdy chair, using it to slowly rise into a seated position.
• If you’re hurt or can’t get up, call for help or 911.
• Prepare for future falls by keeping a phone nearby and arranging regular check-ins with family or friends. Consider using an emergency response system or smartwatch for added safety.

Staying calm and prepared can reduce the risk of further injury.

Explore these friendly YouTube videos designed to help prevent falls at home:

• Six steps to prevent falls at home 
• Two best balance exercises for seniors to master 
• Seniors: Get up after a fall – Best two ways 
• How to get up off the floor after falling, safely 
• The final solution for getting up (without knees) 
• Exercises at the kitchen sink 
• 7 creative ways to get up off the floor 

Explore these friendly YouTube videos designed to learn more about meditation:

• 5-Minute Meditation you can do anywhere 
• Your daily silversneaker meditation 
• 10 Minute Guided Mindfulness Meditation – Relaxation – Dr Julie Smith
• Rec At Home – Seniors’ Body Scan Meditation

Vitamins and minerals are some of the most essential nutrients your body needs to function properly. Here’s a detailed look at exactly what these nutrients are doing for your body and how to manage your intake of these vitamins and minerals:

• Calcium is an essential mineral for maintaining bone density and preventing osteoporosis.
• Vitamin B-12 plays an essential role in red blood cell formation, cell metabolism, and nerve function.
• Absorption of vitamin B-12 can decrease with age, so you may need to supplement or consume fortified foods to get the amount your body requires.
• Limit your sodium intake to help manage blood pressure; however, don’t cut it out of your diet entirely, as sodium is important for fluid balance and muscle function.
• Vitamin B-6 is very important for brain development as well as maintaining brain health.
• Foods such as salmon, eggs, bananas, chickpeas, and avocado are very high in vitamin B-6 as well as other essential B vitamins.
• Vitamin D is vital for bone health and immune function and may help reduce the risk of falls.
• Although you can get vitamin D from some foods, such as fatty fish, sunlight is the best way to get the amount your body needs.
• Vitamin A is crucial for maintaining healthy skin and vision.
• Vitamin C aids in wound healing, helps the body absorb iron, and protects your cells from damage.
• Vitamin E protects your body from damage, as well as being important for maintaining your immune system.
• Protein-rich foods such as meats, eggs, and nuts are great sources of vitamin E and minerals such as iron and zinc.
• Vitamin K is extremely important for maintaining bone health and preventing blood clots.
• Fruits and leafy green vegetables are full of vitamin K, vitamin C, and vitamin A and should be a staple in your diet.
• Iron is involved in many bodily functions, such as transportation of oxygen throughout your body and fighting infections.
• Zinc is very important for growth and maintaining a healthy immune system.
• Magnesium helps to maintain bone health and helps your body break down energy.
• Potassium assists with strengthening nerves and muscles as well as reducing blood pressure.
• Unprocessed foods like bananas, mushrooms, and nuts are the best ways to get your potassium. Calcium is an essential mineral for maintaining bone density and preventing osteoporosis.

Ensuring a balance of these nutrients can greatly increase your overall health.

Making healthy choices in your day-to-day life is one of the first steps in maintaining a healthy lifestyle. Here’s some helpful tips and choices to help you on your health journey:

• Aim for 6-8 cups of water per day.
• Limit trans and saturated fats while maintaining your intake of healthy fats.
• Choose whole grains over refined grains for increased fiber and nutrient content.
• Eat seafood, dairy or fortified soy alternatives, beans, peas, and lentils to help maintain muscle mass.
• Limit your intake of added sugars to maintain blood sugar levels.
• When possible, choose to cook at home rather than eat out.
• If you are going to eat out, pick the healthier options that are available.
• Eating fish and other foods high in omega-3 fats are great for preventing heart disease.
• Use avocado or extra virgin olive oil instead of seed oil when cooking.
• If you have an urge to have a snack, choose foods like nuts and seeds rather than chips and chocolate.

Making simple healthy choices every day will assist you in maintaining a healthy lifestyle.

Explore these friendly YouTube videos designed to learn more about nutrition and simple home cooking:

• How To Power up Your Mind: Essential nutrients for a healthy brain
• 7 foods you should be eating after you reach the age of 50
• These 7 foods should be on every senior’s plate!
• The healthiest foods you need in your diet
• The 5 things you NEED to know for better GUT HEALTH with Professor Tim Spector
• The ideal diet for seniors
• Avoid ultra-processed foods: 5 simple steps for better health
• Three healthy meals for one with only a handful of ingredients
• 6 healthy dinner ideas for weight loss
• Savoury Bread Pudding
• Rice & Chicken Soup
• Spaghetti Patties
• Gourmet Wraps

If you’re unsure whether what you’re experiencing is dementia or part of normal aging, these tips can help. Learn how to recognize the signs and symptoms of dementia, and understand how they differ from typical age-related changes.

Signs of memory loss that are part of normal aging:

• Trouble remembering details of a conversation or event from over a year ago
• Forgetting the name of an acquaintance
• Occasionally forgetting things or events
• Sometimes having difficulty finding the right word
• Feeling concerned about your memory, but those around you are not

Signs that may indicate dementia:

• Difficulty recalling details of recent conversations or events
• Struggling to recognize or name close family members
• Forgetting things or events more often or repeatedly
• Frequently pausing or using incorrect words when speaking
• Family and friends are concerned about your memory, even if you aren’t

If you’re experiencing any signs of dementia – or simply want to be sure – talk to your doctor. A proper diagnosis is the best way to understand what’s happening and get the support you may need.

A dementia diagnosis doesn’t mean life stops. With the right strategies and support, it’s possible to continue living well. Explore these tips to help manage day-to-day life and plan ahead for the care you may need in the future.

• Remain active: Physical fitness supports brain health and can help your mind stay sharp.
• Make healthy food choices: Nutritious meals not only improve your overall health but can also help maintain brain function and slow cognitive decline over time.
• Have an active social life: Take advantage of everyday opportunities to connect with others – like chatting with a taxi driver or making conversation in an elevator.
• Work out your brain: Play cognitive games such as sudoku or crosswords to help train your brain and keep it sharp.
• Learn something new: Developing new or difficult skills can help keep your brain flexible and engaged.
• Break things down: If you’re feeling overwhelmed, try breaking tasks into small steps and making simple lists.
• Write things down: Use a notebook during conversations to help remember important details.
• Make an advanced care plan:
  • Think about what’s important to you.
  • Learn about different medical procedures and what they can or can’t do.
  • Decide on a substitute decision-maker – someone who is willing and able to speak for you if you can’t speak for yourself.
  • Talk about your wishes with those closest to you.
  • Record your wishes.

Maintaining a healthy lifestyle is one of the most effective ways to slow cognitive decline and keep your brain sharp.

Explore these helpful resources to learn more about dementia and find practical tips for caring for someone living with it.

• Alzheimer’s Society
• Alzheimer’s Society Peterborough
• The Dementia Society
• What is Alzheimer’s disease?
• Six Tips to Help Manage Behaviour Changes in Alzheimer’s Disease

Crosswords

• 1950’s, 60’s, and 70’s Music

Sudoku

• Easy
• Medium
• Hard

Word Search

• Months of the Year
• Animals
• Seasons

Mazes

• Easy 
• Medium 
• Hard

Rebus Puzzles

• free printable rebus puzzles 1

There are many types of scams, and they can sometimes be difficult to recognize. Below are a few common and deceptive scams to watch out for:

• Telemarketer Scam: Scammers may pose as representative from legitimate companies to request personal or financial information over the phone. They often rely on anonymity to build trust and pressure individuals into sharing sensitive details.
• Identity Fraud: This involves stealing personal information, such as through phishing emails, spyware, or stolen mail, for criminal purposes. A common tactic includes claiming there has been suspicious activity on your credit card to create fear and prompt you to reveal personal information.
• Prize Scam: You may be told you’ve won a prize, like cash or a car, but are asked to pay a fee upfront, often disguised as taxes or shipping, in order to claim it. Legitimate prizes should not require payment.
  
• Romance: A scammer builds a relationship with you online to gain your trust or affection, often using fake profiles or emails. Once trust is established, they may request money for emergencies, travel, or family needs, using urgency to pressure you into helping.

Scammers often use fear and urgency to pressure individuals, making it harder to recognize warning signs. Here are some common signs to watch for to help protect yourself from scams.

• The communication is unexpected
• There is pressure to act immediately
• Payment is required through wire transfers, e-transfers, couriers, prepaid cards, gift cards, or cryptocurrency (e.g., Bitcoin)
• Bills arrive from unfamiliar companies or services that were not requested
• Unsolicited emails prompt the recipient to clink on links or attachments
• Claims are made about being specially selected or receiving a rare offer
• Prizes, cash, or other rewards are offered unexpectedly
• Calls or email claim to be from the government or request payment
• There is a request to keep the communication from family, friends or others

Professional car thieves can steal a vehicle in just under 30 seconds – without even having the key. Following these simple tips can help to protect your vehicle from any sort of theft.

• Park in a well-lit area, or when possible, inside a locked garage
• Install a high-quality video surveillance system that stores footage for at least 24 hours
• Keep vehicles locked at all times and ensure security systems are activated
• Avoid leaving valuables inside vehicles
• Do not leave a vehicle running while unattended, and never leave a key fob inside the vehicle
• Consider installing an on-board diagnostics (OBD2) port blocker to prevent unauthorized access to the vehicles computer system
• Use a visible deterrent such as a steering wheel lock or brake-pedal lock
• Store key fobs in a radio frequency shielding pouch (Faraday bag) when not in use
• Consider installing an aftermarket immobilizing device, which allows the ignition to be disabled when the vehicle is not in use – particularly useful overnight or during high-risk periods

Following these simple steps can significantly reduce the risk of vehicle theft.

Explore these helpful resources to learn more about cyber security and theft prevention.

• Canadian Centre for Cyber Security
• Canadian Anti-Fraud Centre
• Home – Elder Abuse Prevention Ontario
• Ontario Provincial Police – Lock It or Lose It
• Ontario Provincial Police – Preventing Auto Theft
• Ontario Provincial Police – Phishing