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Exercise & Fitness

Exercise Tips for Seniors

by Guest Blogger
written by Guest Blogger

How Often to Exercise

Exercise routines should be done according to a doctor’s plans, keeping the physical and mental health of the patient in mind. All routines recommend at least one hour of daily physical activity for senior adults, though often specific exercise regimens will include rest days where you should remain active but refrain from that particular exercise. These rest days allow the muscles to heal themselves for improved performance over time, and while some highly intensive programs may only require one rest day, other programs may require multiple rest days.

Make sure to follow the regimen that is recommended by your doctor and by the exercise program that you are following.

Making Exercise A Habit

Since daily exercise and activity are essential, making sure you stick with your routine is as important as choosing the right one for you. Studies from many notable sources, including the Massachusetts Institute of Technology, tell us that habits generally take around 21 days to form. The secret is to force the body and fool the mind into exercising for those 21 days until your brain makes the behavior automatic. The body will then begin to enjoy and even look forward to exercise sessions.

Many people may be able to consciously force themselves into a new 21 day pattern, despite feeling unwilling to exercise during certain days of that period. Other people may need some encouragement, distractions, or rewards to build the habit. One of the best ways of guaranteeing a habit sticks is finding friends who are on the same path. Even if you can’t find a traditional friend, there are many online video channels and communities that offer digital friendship and assistance to people who are starting an exercise regimen.

Exercising at Home

Exercising in the home often makes it easier to form the exercise habit. Your home is less expensive and more convenient than a gym, and with a bit of ingenuity, you can even turn common objects into equipment that will bolster your exercise program.

  • Chairs – Many exercises, including the chair dips mentioned above, use nothing more than your body weight and a chair to posture your body. Chairs are meant to take pressure off of certain parts of your body, and you can use that feature to isolate other parts, giving you the freedom to exercise and strengthen them. Chair exercises also give elder adults with limited mobility the ability to continue exercising.
  • Stairs – Stairs may be used for cardiovascular exercise. Elliptical machines were invented to reproduce the experience of climbing stairs, so why not stick with the original! Stairs are a great way to keep your heart rate up, exercise your lower body, and improve blood flow.
  • Walls – You can use any doorway wall in your home as a brace for joint stretches.
  • Swimming pool – If you have a swimming pool in your home, you can enjoy exercise while helping your joints. Swimming is also great for people who are overweight because it takes strain off of the skeleton while allowing them to raise their heart rate and strengthen the muscles.

 

Older adults may also exercise at home without any equipment at all. Body weight exercises such as yoga and simple pushups, situps and leg lifts can provide just as much benefit as exercises at the gym. The secret to a healthier body through exercise is consistency and the right level of intensity, not the kind of equipment you use in your routine.

Physical Activity Vs. Exercise

By the same token, ordinary physical activity can confer some of the same benefits as exercise at the gym. Physical activity is defined as any movement that requires the energy of the skeletal muscles to perform. Physical activity can include exercise, but it also includes movements that occur within the daily routine such as walking to a dog park, getting out of bed, brushing your teeth or your hair, or changing a light bulb.

Naturally, some physical activity is less strenuous than others. Exercise, on the other hand, is physical activity that is structured and repetitive, and has the aim of maintaining or improving physical fitness. Exercise is also often targeted at improving one of the five aspects of physical fitness: body composition, muscular endurance fitness, flexibility fitness, muscular strength fitness and cardio-respiratory fitness. For most seniors, 30 minutes of structured, repetitive exercise a day is essential to physical fitness. This number is derived from the perceived intensity of the average workout and from the fact that most seniors tend to live a less active lifestyle as they get older.

At the same time, physical activity and exercise can both build health in older adults. As a matter of fact, seniors who live an active enough lifestyle may be able to maintain their physical fitness through physical activity alone. However, even seniors who are very active may need to undertake special exercise routines to address particular issues. For instance, a senior whose active lifestyle keeps them in excellent physical shape may still need to go on a regimen to build flexibility and strength in the hip after an implant operation.

The American Institute for Cancer Research recommends both physical activity and exercise for a truly healthy lifestyle. They cite extremely lazy lifestyles as the reason that even daily exercise routines are not as effective as they should be. For instance, a senior who exercises intensely for an hour but then sits down for the majority of the day will have trouble keeping fit.

The bottom line is that it’s good to engage in general physical activity and pursue a daily exercise routine. Stand instead of sit. Take stairs instead of elevators when possible. Take on some household chores such as gardening or mowing the lawn, within reason. Make it a point to watch less TV, or at least perform some easy home exercises during commercial breaks.

Physical activity can even become exercise if approached correctly. In fact, one of the best ways to successfully implement an exercise regimen is to accentuate daily activities.

Here are a few suggestions:

  • Adding weights to everyday walking – You can upgrade trips to the mall or to the park from physical activity into an exercise regimen by using light weights. There are many weights made for this purpose specifically that are small, attractive and easy to carry.
  • Extending a daily activity into a regimen – Enjoyable daily activities can be extended into an exercise routine. For instance, people who enjoy gardening will probably enjoy yoga. The movements are similar and many yoga classes are held outdoors.
  • Physical activity during leisure periods – During TV time, many people will fit in a set of sit-ups or push-ups while watching.

 

How To Track Your Progress

So—you’ve chosen a program that fits your needs and abilities, and you’ve stuck with it while also boosting your ordinary physical activity. How will you know that you’re making any progress? As it happens, there are many ways to track and measure the benefits of an exercise routine. What tracking measures you use will depend on the types of results you expect from your program — a weight loss program is tracked differently from a muscular strengthening program, for example.

Here are some common ways to track exercise programs for older adults.

  • Cardiovascular health – In most cases, lowering the resting heart rate and the body mass index (BMI) are key performance indicators of a heart health program. A lower heart rate signifies the body is working less to pump blood, preserving the heart and arteries for longer periods of time. Having an appropriate body mass index ensures that the body is better able to fight off disease. A good body fat ratio also ensures that the joints are not overtaxed by having to carry extra weight, among many other benefits.
  • Muscular strengthening – Muscle strengthening programs measure success by the endurance and strength of the muscles and nerves that are used in heavy lifting. If you’re focused on building muscle strength, keep track of the number of repetitions you can do at a particular rate or keep track of the total weight lifted in each individual exercise.
  • Ease of daily routine – A much less formal, but still quite relevant form of tracking is the ease with which an older adult can simply live his or her daily life. Physical fitness is defined as the ability to easily perform day-to-day tasks, and this is all that some people are looking to achieve. If you’re getting through your day with fewer physical challenges, you can probably thank your exercise routine!

 

Health is essential to enjoying your later years, and exercise, and physical activity in general, are essential for health. It’s never too late to start, and if you take the right approach and consult with your doctor before starting, you can expect to find your days happier, easier, and more full of the joys that make life worth living.

By Aging.com

Seniors haven’t reached the end: they’ve reached a new beginning. And Aging.com was set up to help you start this new phase of your life on the right foot. Our mission is to help you and thousands of other older adults who want to live independently, plan your finances, and take charge of your health care.

Sources
http://www.who.int/topics/physical_activity/en/
http://www.aicr.org/press/press-releases/getting-up-from-your-desk.html
https://www.cdc.gov/nccdphp/sgr/olderad.htm
http://news.mit.edu/2012/understanding-how-brains-control-our-habits-1029

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Tech Support

Why Jitterbug has the Best Cell or Smart Phones for Seniors

by Kylie Johnson
written by Kylie Johnson

When you compare cell phones for seniors, it’s easy to get lost in the details. The choice will depend on their needs — will they want a more complex smartphone, a basic flip phone, or a middle-of-the-road phone with standard technology? The most easy-to-use cell phones for seniors are basic flip phones. For those with limited dexterity or bigger fingers, big button phones for seniors work well. The most important features in an easy phone for seniors include:

  • A clear, big, bright display
  • Good sound and speakers
  • Long battery life
  • An emergency help button
  • A durable build

Best Cell Phone for Seniors:
Jitterbug Flip by GreatCall
CELL PHONE DETAILS
  • Cost: $99.99
  • Dimensions: 4.3″ x 2.2″ x 0.7″
  • Screen Size: 3.2” x 4”
  • Battery life: 10 hours of talk, several days of standby

Jitterbug Flip review

The Jitterbug Flip’s simplicity and low price are its most appealing features, making it our top senior cell phone pick. GreatCall is the service provider for The Jitterbug Flip, which is covered by the Verizon network. With Jitterbug, you purchase a monthly plan cost based on the number of minutes and texts you plan to use.

Jitterbug Flip meets all our criteria for a great cell phone for seniors. It has good speakers — you can turn them way up for louder audio and have additional noise cancellation technology to help filter out distracting background sounds. The battery is excellent and can last for 10 hours on a continuous call. There’s 1 GB of storage that can hold 1000 photos, 200 contacts and 50 texts.

The Jitterbug Flip also has an emergency help button seniors can use if they are in trouble. The 5Star emergency service uses GPS to locate the user. The emergency button itself feels a bit different from the other buttons, so you can find it with just touch alone. This 5Star emergency service requires an additional monthly fee. Jitterbug also has a Voice Dial feature where you can call a contact by speaking their name into the phone.

Jitterbug Flip Benefits

Jitterbug Flip is designed with large text and backlit buttons to make it as easy to see and use as possible. The speakerphone setting and super-high volume capability make it easy to hear people you’re talking to on the phone. In most cases, you can keep your current number when transferring to a Jitterbug phone.

What to Consider

The Jitterbug only connects to Wi-Fi when the user presses the 5Star button; otherwise, Wi-Fi is not accessible. If you want a Jitterbug phone but need Wi-Fi, consider the Jitterbug Smart2, which is Jitterbug’s straightforward answer to complicated smartphones.

Who is the Jitterbug Flip Best For?

Jitterbug Flip is the best flip phone for seniors that want a basic, straightforward, affordable phone and do not care about additional features like Wi-Fi or email.

Best Smart Phone for Seniors:
Jitterbug Smart2 by GreatCall
CELL PHONE DETAILS
  • Cost: $149.99
  • Dimensions: 6” x 0.3” x 3”
  • Screen Size: 5.5” diagonally
  • Battery life: 12 hours of talk, several weeks of standby

Jitterbug Smart2 review

Like the Jitterbug Flip, the Jitterbug Smart2 runs on service from GreatCall, part of the Verizon network. The display is bright, clear and easy to read, making it a great choice for seniors who have trouble with other modern phone screens. The interface focuses more on big words in clear fonts rather than ambiguous icons, so it’s easier to navigate than Android or iOS interfaces for most people. The phone has excellent battery life: 5 hours if you’re streaming video, 12 hours if you’re talking on the phone and 17 days if the phone is turned on but not being used. The phone runs a bit slowly, but this shouldn’t be a problem for people who aren’t techies. You can also use voice dictation on the Smart2.

The Smart2 comes with some optional additional features. For $34.99 a month, you can dial “0” and speak to a human operator who can talk you through how to use your phone. For $24.99 month, family members can have access to the GPS location of the Smart2 on their smartphones. Medical professionals can also be available immediately over the phone.

Jitterbug Smart2 Benefits

The apps that come with the phone are easy to use and straightforward, such as phone, text, camera, Internet, email, maps and Lively, the medical alert app. If you’re unhappy with the phone, you can return it for free within 30 days. Plans are also customizable, depending on how much you plan to text, talk and use data.

What to Consider

The unlimited plan, at $49.99/mo, isn’t as much of a bargain as the cost of the phone. The other plans, though, are reasonable. The volume isn’t as loud as we’d like, either. This is surprising, considering how many other senior-friendly features the phone has. You can always test out the phone to see if the level is appropriate for you, but if you are hard of hearing, it might be best to consider another phone.

Who is the Jitterbug Smart2 Best For?

The Jitterbug Smart 2 is best for seniors who want a smartphone but are buying on a budget. The phone is a deal considering its features.

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Conditions & Treatments

Tips finding the Right Therapist or Counselor

by Kendall VanBlarcom
written by Kendall VanBlarcom

When you decide you need someone to talk to, know that finding the right therapist can take a bit of research and time. But, once you have found a professional you are comfortable with, it will be easier to achieve the life changes you desire.

In fact you may find a personal consultant is a better fit, there are differences between talk therapists and personal consultants. Talk to people you trust and do a bit of research to find the right therapist for you.

Seek a Specialist

When you are considering who might be a good fit, think about why you are considering seeing someone in the first place. For example, if you are an older adult or a caregiver, know that Kendall Van Blarcom, the founder of Van Blarcom Consulting, has been successfully serving these communities for years.

Specialists are available for a wide range of issues. While it isn’t a necessity, it is possible seeing a specialist will bring you the results you are seeking. There are many areas of mental health. So, if you are seeking to heal from an eating disorder, the best use of your time may be to seek out a therapist who is specialized in that field, for instance.

Ask Questions When Finding the Right Therapist

Once you have the contact information for a therapist of interest, or if you have a list of possible candidates, reach out to ask any questions you might have. Below are a handful of possible questions.

When you ask your questions, recognize how you feel about the relationship. Do you feel at ease talking to the therapist? Does the counselor seem interested in you and your situation?

Set Goals

Once you have accomplished your task of finding the right therapist or counselor, think about what the goal of therapy is for you. Write down your initial thoughts about goal setting. Then, you and your potential therapist can discuss how those goals may be obtained and what the timeframe might be. Of course, when you are starting therapy, these goals are more of roadmap than a guarantee. Still, it’s good to know what you are striving for so you can feel the accomplishment of achieving results.

Once you identify your goals and decide where you will begin your journey to healing, you are on a path to a better life. Reach out to take the first step and get started.

Build Relationships

While accomplishments may be important, when finding a therapist a good relationship takes priority. Often the best results come when you work with a therapist who is accepting and warm. These traits can be even more essential than degrees from prestigious universities or professional accolades. You want to share your experiences with someone you feel comfortable with and trust.

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Destinations

Importance of Traveling for Seniors

by Susan Saurel
written by Susan Saurel

Traveling is many peoples’ goal in life. Seeing the most astonishing and breathtaking places in the world is something that everyone should do in a lifetime. The truth is that the world we live in is extraordinary and it will never stop to amaze us.

Breathtaking views, mysterious islands, and exotic jungles can barely the surface of the real beauty this world has to show us. But there’s more than that to travel. Traveling isn’t only about amazing places you must see. Traveling is a unique experience that will stay with you forever.

Traveling teaches one more than schools teach us and opens your mind like nothing else. As well, it shows you how different we can all be and how beautiful that is. Understanding other cultures and other ways to live this life is simply extraordinary and it can fill your heart as nothing else can.

The sad part is that only a few of us got to travel when our body is still young and fresh because we have to struggle to make a living for ourselves and traveling isn’t exactly cheap, to be honest.

Therefore, many people only get to travel when they are at retirement, but hey – better late than never. In fact, traveling might have even more great or important benefits for seniors than it has for the rest of us.

You see, when we get older and older, staying happy, sane, and healthy becomes harder and harder. Therefore, traveling, with its benefits, can do wonders for elders’ overall well-being.

That’s why, in today’s post, we’re presenting the importance of traveling for seniors.

It Boosts the Mood

Personally, I’ve never seen a person to not be excited to travel. Just the thought that you’re going to see something new or to have a new experience in a place you’re totally in love with has the power to instantly boost your mood and fill you with enthusiasm and happiness.

When you’re older, very, very few things can make you experience those feelings and one of those few things is traveling. Therefore, traveling should be a must for every elder person because it’s crucial to have a great mood as a predominantly bad mood can affect your health.

Keep the Mind Sharp

As most seniors are retired, it means that they don’t really have to keep their mid preoccupied since they can just relax if that’s what they wish for. But keeping your mind sharp at an old age is crucial for staying young as much as possible because we all know that the older we get the faster we forget things.

Traveling is the best medicine for keeping your mind sharp. Yes reading books and gaining knowledge helps it too, but traveling takes it to another level. You see, when you travel your mind has to organize a whole trip, has to remember to put all you need for that trip in the suitcase and the schedule you created, and when you travel, you’re usually facing new experiences and obstacles that will make your mind think outside the box to overcome them.

And those are just a few good examples of how traveling keeps your mind sharp.

Makes the Life more Interesting

When your old life is no longer as interesting as it used to be – you’re kids are old and have their own families and unless you’re very close, there’s not so much to do around the house and boredom can easily settle in your life which is highly not recommended by specialists from Essay Shark.

Therefore, you should find an activity to bring your life back to life and make it more interesting than ever. The best thing you can do is, of course, travel. There’s no more interesting and thrilling than traveling.

Keeps the Body Healthy and the Mind Happy

The best way to keep yourself from getting older is by keeping your body active and healthy and your mind happy. But how you do that – of course, through traveling.

While effort isn’t really recommended for elders, walking is the best solution to stay active and when you travel you know that you’re going to walk a lot. The more active you are the healthier you stay. As well, there’s no better way to keep your mind happy than through traveling.

When you travel all the new amazing things you see and learn will instantly make you happy because you are so grateful for getting to experience all those things.

Rediscover the World

At a certain age, you can start thinking as you know it all, seen it all, and done it all. But the truth is far from that, according to an EssayShark review. We should never think like that because like is a journey in which we got to keep learning and gaining knowledge in order to evolve and become a better version of ourselves and this process should never stop no matter if you’re retired or not.

But sometimes we need something to push us away from our belief that we know it all because we’re old and regain a new perspective about the world we live in and even rediscovering it.

Keeps the Mind Open

We all know that we older we get the more close-minded we seem to get, but that’s not really ok for our mental health. Keeping your mind open can be the key to a happy retirement.

Of course, the best way to keep your mind open is by discovering new things and aspects of this wonderful world we live in and the only way to do it is by traveling the world.

Conclusion

Traveling is probably one of the most amazing experiences one can have in this life, and what other better things you can do with all that free time you have at retirement than travel, right? As you can see, traveling can be a real cure for our mind and body, which is very much needed considering that we’re only getting older.

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How to Help Seniors Organize and Declutter Their Homes
Housing Tips

How to Help Seniors Organize and Declutter Their Homes

by Guest Blogger
written by Guest Blogger

Organization is a challenge for people of all ages. After decade upon decade of living in their homes, though, seniors often accumulate mass amounts of clutter and sometimes find it nearly impossible to scale back and organize. Three in four seniors want to age in their own homes, according to the American Association of Retired Persons (AARP), but this sometimes becomes impossible when excess clutter becomes a safety issue. Falls are a leading cause of injury-related deaths among Americans who are over the age of 65, and a disorganized home that is filled to the brim with excess stuff can increase the risk of such accidents.

If there is a senior in your life who needs help with organizing and decluttering, you may be unsure of where to start. After all, asking someone to simply throw away a lifetime worth of treasured memories and prized possessions is both unfair and impossible. The good news, though, is that there are plenty of less drastic measures that can be taken to help seniors organize and declutter their homes. Keep reading to learn more.

Tackle the Living Room First

For many seniors, the living room is where they spend the vast majority of their time. This room is where they watch television, read, work on crafts or other hobbies, or socialize with friends and loved ones. If their mobility begins to decline, this room may be transformed into their bedroom, too.

Since most seniors spend so much time in the living room, it’s only natural that this room tends to become cluttered. Knickknacks overwhelm shelves, tabletops are littered with papers and mail, and excess furniture occupies every square inch of the space. Sound familiar? A cluttered living room is difficult to navigate—especially for someone who uses a walker or wheelchair—and is often nonfunctional. Starting with the living room ensures that the space one uses most frequently is safe and functional even as you work on clearing out other rooms in the home.

Consider What to Do with Excess Furniture

Your grandmother may have needed a sofa, loveseat, and several chairs when numerous kids lived at home. Now that she is on her own, though, she probably doesn’t need to have nearly as many sitting areas. Consider relocating furniture to different rooms or parting with unused pieces altogether. Folding chairs can be stored and taken out when visitors show up.

Help your loved ones determine which furniture pieces they absolutely need. Ask them to think about which pieces they use most and which ones mean the most to them. They’ll likely be able to identify several pieces that they are willing to part with or move to another part of the home.

Install Storage Solutions

Shelves and curio cabinets provide a safe place for storing knickknacks, souvenirs, and photos. You can also create storage space by swapping out something like a plain coffee table for one with built-in storage. You can also replace a regular ottoman with a storage ottoman or bench. There are all sorts of products out there that are designed to double as both functional furniture and extra storage space. Investing in a few could create room to store some of the excess “stuff” that is currently cluttering up space.

Take Care of Cables

Having cables lying around creates a serious tripping hazard. Whether it’s the cord for the television, wires for a computer, or any other type of cables, having them run throughout the home—especially on the floor—is dangerous. Using cabling solutions clears up some of the clutter and makes the home safer.

Create a System for Dealing with Mail

Unsorted mail is one of the leading causes of clutter in many homes. When you receive several bills, catalogs, and pieces of junk mail throughout the week, it doesn’t take long for all of that paper to start piling up.

Help your loved one create a system for dealing with mail as soon as it comes in. Consider setting up “In” and “Out” bins for incoming mail that needs to be sorted and outgoing mail that needs to be sent. Help them determine where to place bills that need to be paid, important paperwork that needs to be filed, etc. And, of course, encourage them to put the junk mail in the recycling bin or trash as soon as it arrives, to keep it from accumulating.

Clean Out Medicine Cabinets Regularly

A medicine cabinet that is loaded with expired and no-longer-needed medications puts seniors at risk. This is especially true for seniors who have cognitive or memory problems. Help keep them safe by cleaning out these cabinets frequently. Ensure that all old and unneeded medications are disposed of properly, and keep current meds in their original containers. Make sure that all necessary medications and frequently used products are neatly organized and within easy reach.

Conclusion

When it comes to helping seniors organize and declutter, their safety should always be the primary concern. Clutter poses a serious tripping hazard, and it can make it difficult for people with mobility issues to navigate their homes. Decluttering can be difficult, but, by starting with items that don’t hold a lot of sentimental value, you can help them downsize and clear out the excess.

Helping them organize is important, too, as it ensures that they know where everything is when they need it. From keeping daily medications close at hand to coming up with a system for dealing with the mail, taking small steps to improve organization can make a big impact in an elderly person’s life.

With patience and understanding, you can make it easier for someone to remain in their own home as they age. Follow the tips listed above. Listen to what the person you are helping has to say. You may find that they have some really great ideas!

By Halle Summers

Halle Summers is a Marketing Coordinator for FASTENation Inc., a premier global manufacturer, technical converter, distributor, and designer of adhesive based fasteners and tapes. Halle enjoys sharing her unique perspective and knowledge through her blog writing. When she isn’t writing articles, she enjoys spending time in downtown Charleston, South Carolina and all the amazing food her hometown has to offer.

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Surprising Research on Water Exercises and Bone Density
Exercise & Fitness

Surprising Research on Water Exercises and Bone Density

by Guest Blogger
written by Guest Blogger

Is it difficult for you to workout sometimes? Do you find weight-bearing exercises challenging? Or do you avoid exercise because it seems like a chore, instead of an enjoyable activity?

If you answered “yes” to any of these questions, then you’re a great candidate to try water-based exercises!

Water-based exercise (WBE) is more than a novelty. It’s a great, low-impact exercise for seniors with minimal risk of injury. What’s more, research proves WBE can have positive effects on bone mineral density, similar to land-based exercises (LBE).

A recent meta-analysis published in the Open Access Journal of Sports Medicine showed promising results for WBE. As you may know, a meta-analysis combines the results from several studies to come to a conclusion. This meta-analysis looked at 11 separate studies on WBE versus either LBE or no activity.

In total, 629 postmenopausal women participated in the 11 studies. Several of the studies showed positive results for WBE when it came to bone density. In fact, researchers found WBE may slow age-related bone loss in a “statistically significant” way.

That said, the study stressed that LBE are still superior to WBE when it comes to healthy bones. So if you’re physically able, I’d still recommend doing your exercises on land rather than water. If you do struggle to do LBE however, a healthy dose of WBE is better than no exercise at all!

In summary, this study proves that for those of us who have difficulties with LBE, WBE can be a great alternative while still improving bone health.

Now, before you start a new regimen, I recommend reading through these exercise tips for seniors. Once you have, joining a WBE class at your local community center or pool is the best way to enjoy these helpful exercises.

But if you want to go it alone or would like to learn more about WBE first, below are a few exercises you can try the next time you find yourself in the water! For each of the following exercises, try 10 reps of each, repeated twice, for a total of 20 repetitions. If an exercise calls for both sides of your body, make sure each side gets 20 repetitions total.

 

  • Pool walk. Ensure you’re in chest-deep water. Simply alternate between walking forward and backward. You can add light weights as well to increase resistance and the benefits for your bones.
  • Leg raises. Hold on to the edge of the pool with one hand and your body facing sideways. Lift and stretch one leg right out in front of you, while you stand firmly on the other leg, which is slightly bent. Alternate between legs. This will stretch and strengthen muscles in your leg, hip, and lower back.
  • Wall-facing leg stretch. Float on top of the water with your stomach facing down. Put your hands against the side of the pool, with your body and legs extended behind you. This position stretches your back and joints, along with your shoulder muscles.
  • Knee-to-chest reps. Hold on to the edge of the pool with one hand and your body facing sideways. Stretch one of your legs out in front of you, keeping the other firmly planted on the bottom of the pool with a soft bend in the knee of your supporting leg. Bring your outstretched leg back towards you until your knee nearly touches your chest — do not bend forward or change your posture to do this. This movement also strengthens and stretches the muscles in the leg, hip, and lower back.
  • Extended arm swivels. Stand with your feet hip-width apart and rest your arms on the surface of the water. Then gently turn your body to the right, swinging your left arm in front of you and your right arm behind you. Keep your elbows straight and in the water throughout. Repeat in the other direction.

 

 

So, what do you think? Would you be willing to try WBE the next time you’re at a pool? Maybe you’ll even make a point to go to the pool for that very purpose!

Not only can these aquatic exercises be helpful for your muscles, joints, and bones, but they can be fun too! If you’re looking for strengthening exercises that are gentle on the body, I highly recommend them.

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

 

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Why Seniors Isolate
Aging

Why Seniors Isolate

by Carol Marak
written by Carol Marak

There’s a growing concern that seniors in retirement are not actively involved and it puts them at risk for chronic conditions. Social isolation and loneliness among older adults are linked to depressive symptoms, poor cognitive functioning, disrupted sleep, lack of physical activity, and impaired mental health-all of which have implications for increased mortality.

Other risks include a weakened immune system, increased use of emergency services, early admittance to a nursing home, and frequent falls.

In 2018, an academic researcher asked 550 seniors in a Facebook group who frequently discuss feeling isolated, “What are your reasons for being socially inactive? Is it lack of transportation and budget? Is it because you don’t know about the local options and groups that can keep you connected? Or maybe it’s because it takes too much effort to build relationships? What do you fear most about being lonely and disconnected?” Here are a few stories she heard:

“I suspect I will feel more isolated after retirement. I live in a rural area, although there is a town 18 miles away and a city 25 miles away, so I can find activities in one place or the other. The complete lack of public transportation is a serious concern–if you can’t drive, you can’t go to the grocery store! I like living alone, with cats, but I also like doing things with friends. I do worry what would happen if I became physically disabled.”

“Most of my real friends moved closer to children and grandchildren. I have also moved several times. I have had health problems for over 20 years and one of those is chronic fatigue. It takes all my energy to keep up with the basics. Somewhere along the line I went from a gregarious extrovert to being lonely. Keeping the balls in the air is all I seem to do. Public transportation wouldn’t make much difference in my town. And budgets truly limit what entertainment, or help I can afford.”

“Putting energy into building yet another round of new relationships is becoming less attractive to me. Over the years and through multiple moves and career shifts, I have lost track of schoolmates, work buddies, former neighbors, and extended family. I have been able to reconnect with a few of them through Facebook, but they don’t live nearby.”

“Budget, transportation, and health are the main causes of my isolation. I had to give up driving because of severe glaucoma. Also, having a rare autoimmune disease makes me exhausted most of the time. Trips outside my apartment are to Dr’s appointments and grocery shopping. My only family is one son who lives in another city, and I rarely hear from him or his children.”

Do you isolate and are you lonely? What do you do about it when feeling disconnected? If you care to share your story, send me an email to Carol@Seniorcare.com.

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Dating

Seniors Need More Loving Sex as they Age

by Kimberly Johnson
written by Kimberly Johnson

It’s truly amazing to me that the physical intimacy and loving sex we need to stay healthy as we age is in such short supply when it is so readily available to all of us.

I’m referring to touch and sexual intimacy, innate behaviors that are hard-wired into us humans. These are not just for the lucky few—the young, the healthy, and the beautiful. These are life-sustaining behaviors given to each one of us at birth.

It is our birthright to touch and be touched, to love and be loved, and they are just as essential for our survival when we are older as when we were young.

Yet the reality is that older folks are touched less than at any other time in their lives. As time passes, partners die and children move away, taking the cuddly grandchildren with them. In our touch phobic society where touch is limited to only close family members, elders become increasingly isolated and deprived of the physical intimacy they need to thrive in old age.

Science agrees

It may be that seniors need more loving touch and sexual intimacy to stay healthy as they age.

This is not just my opinion—this is science talking. Research is showing that loving relationships, sexual intercourse, and orgasms are not only pleasurable but are beneficial to our health, especially as we age.

Research is pointing to the fact that the more sex you have as you age, the healthier you will be and the longer you will live.
Loving sex can provide the antidote for many health challenges endemic to old age.

For example, it is now known that loving sex:

  • Lowers blood pressure,
  • Reduces depression, especially in women,
  • Strengthens the immune system to fight colds and flu,
  • Eliminates loneliness, slowing rate of physical decline,
  • Improves sleep
  • Increases happiness and overall well-being.

A prescription for loving sex

For these reasons, I believe we should add touch and loving sex to the list of healthy lifestyle choices for seniors. For example, healthy seniors would include the following in their health plan: weight training, aerobic exercise, supplements, active social involvement, stress management, blueberries, salmon, and avocados, touch and loving sex.

I’m not joking. Give it a year or two and you’ll see scientific articles supporting this wisdom. I believe we will eventually come to understand that love and intimacy are the underlying determinants of physical and emotional health at all ages. . . and that they are major factors contributing to our good health and longevity as we age.

No age limit on sex

Nothing physical stands in the way of us enjoying touch and sexual intimacy well into our 90s. There is no age limit on our desire to be touched, sexual longing, or even the ability to orgasm. What robs us of these sensual pleasures are our own limiting beliefs about sex and aging, cultural taboos and misinformation that lead us to deny that old folks are sexual beings.

Learn all about senior sex

In following blogs, I will be offering information and workshops about the surprisingly erotic world of mature sex. I will be interviewing sex health experts and folks over 60 who are having great sex and are happier than they ever expected to be at this time in their lives.

I invite you to read my blog if you want more loving sex in your life as you age. Or if you are just curious what senior sex is all about, tune into my upcoming radio show where I’ll be discussing the challenges and benefits of sex as we age.

I look forward to embarking on this journey with you and sharing the secret wisdom that enables us to be happily sexy at this time in our lives. I wish that for you too!

-Dr. Victoria Bentley is a senior citizen and clinical psychologist who lives near San Francisco. She has been following her heart and exploring the world of senior sex for some years. In her writings, she shares the extraordinary opportunity seniors have for loving sex, sensuality, and intimate connection in their lives.
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Aging

How Faith Communities Can Help Isolated Seniors

by Carol Marak
written by Carol Marak

This past week, I spent time attending presentations and workshops at the 2019 Aging in America Conference that was held in New Orleans. I had the privilege speaking on behalf of the growing demographic, solo agers. Those of us who live alone with no nearby support.

The focus of the presentation was, Communion in Community, and more directed how faith organizations take on the needs of the isolated and lonely.

I met many impressive faith leaders who are forming fantastic programs that help the older adults who have minimal support from the community.

These fragile, and lonely folks want to stay at home as long as they can, however, that wish and dream puts their safety and independence at risk. So, churches, synagogues, and mosques take on the task. They stand up in the presence of the aged, and show deep respect for the elderly by designing volunteer programs that give beyond the expected.

For the local faith leaders, there are mounting concerns about the older folks living in rural areas and suburbia because many go without needed services. Identifying the needs will ultimately keep aging residents out of hospitals and nursing homes.

Besides, as one ages, driving becomes a substantial barrier to a having a higher standard of living. Although, younger seniors have no issues with getting where they need to be. It affects the seniors who are in the worst health; they indicate that they have problems getting to a pharmacy and grocery store.

Organizations like these, have been and will continue to address the concerns.

Hospitals and faith communities working together

The worlds of medicine and faith speak different languages, often have different goals, and struggle to find common ground. Yet, I’ve found interesting examples where, by working together, they can improve the well-being of seniors in their communities.

Volunteer Training: Mother Angeline Ministries of Care – teaches volunteers in Vermont, New Hampshire, Florida, and New York City how to make pastoral visits and provide spiritual comfort to the dying.

Baltimore, the Johns Hopkins Bayview Medical Center trains faith-community lay health educators to identify potential medical conditions, help organize public health programming, and direct fellow congregants to community and medical resources.

North Carolina, Wake Forest Baptist Medical Center, four other hospitals, and 230 churches – formed FaithHealthNC, which trains and coordinates volunteers who provide individual assistance to high-risk populations, including older adults.

NCBAM – North Carolina Baptist Aging Ministry help adults in their journey aging at home and in the community.

It my belief that faith communities benefit from such arrangements. We know that many churches and synagogues struggle to attract and maintain members. Less than one-third attend weekly services. Yet, 9 of 10 people believe that religious institutions bring people together and strengthen community bonds. And congregations with engaged members, have better chances to grow.

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