Smart Senior

Living Longer and Living Better

 

Whether you want to believe it or not, people are living longer and are healthier than ever before.  I have worked with seniors for 14 years and I do get tired of the defeatist attitude that rears its ugly head as they decide that they just don’t want to live anymore.  Too boring, too much work, too tired is the story I hear over and over.  This is all very depressing.

 

On the other hand, I feel quite inspired by the accomplishments and excitement exhibited by some seniors.  The Herald ( February 16^th, 2009) had an article by Shelby Martin about an 87 year old woman who not only teaches an obscure Indian language at the University of Oregon but is herself a doctoral candidate.  Wow!  This is life the way it should be lived.

 

This drew me to an article in the New Scientist (June 3, 2006) about how to live to 100…and enjoy it.  Most people think it is all about genetic disposition but that isn’t necessarily so, it is just as much or more because of the way we live.  Scientists say that a certain amount of stress is good for the body and of course the easiest way to stress your body is by exercising.  An exercise regime designed to stress your body to just the right level to produce that response is what you want.

 

Being social is another way to add years to your life.  Relationships, marriage or even just having good friends or a pet are all recommended.  Where you live or your environment accounts for a good share of the everyday stimulation needed to enjoy a long life.  Taking care of yourself or clean living can go along way so chose your vices wisely.  This doesn’t mean giving up all of your vices either because pleasure is good for you.  Think of that glass of wine or nibble of chocolate as self medication and enjoy it.  You already know about exercising the little gray cells.  Everything from reading to learning new things to interacting with people is the key.  Smile and laugh.  People with a sunny a disposition deal with stress better, so if you are a natural Type A individual study t’ai chi, have faith, meditate, study yoga and let the relaxation response take over.   Take care of yourself.  If you are sick, see your doctor.  The stiff upper lip can only go so far.

 

Last but not least is to watch what you eat and get a life.  Take some risks, experience pleasure, be excited and you will reap the benefits.

 

The

USA

Weekend (Feb 13-15) featured an article by the president of AARP who writes a similar note.  She encourages people to live independently and take control over your own health.  Mental workouts as well as physical, utilizing modern technology to make you a safer driver, take care of yourself, take your medicines correctly and look into home care high-tech gadgets.  You are probably going to live longer than you had planned anyway so you may just as well enjoy it.

 

To Garden or Not to Garden: Senior Perspective

 

An article in the latest addition of AARP magazine (March/April 2009) brings to mind memories of a time when gardening was pretty much a necessity.  We’ve grown away from that concept in our generation because the grocery stores carry everything from artichokes to zucchini, and gardening is just too much work for working families to take on.

 

In recent times gardening has taken on the role of a hobby or an excuse for people to get out doors and muck around in the soil.  Gardening does entail a lot of work but as we face retirement we will have a little more time to invest, won’t we?

 

Today, with the economy taking a dive, we just may see the kitchen garden make a comeback.  Doesn’t it bother you to pay nearly two dollars for a head of lettuce, or nearly as much for two tomatoes or a single parsnip?  Temptations abound but we have been away from the soil for so long that the whole idea of growing our own food again is rather daunting.

 

It just might be time to start researching and experimenting (fortunately information is readily available and support groups abound) in a corner of the back forty or if you don’t have a back forty you can grow things on your balcony or patio.

 

Think small as even a tiny plot can provide a considerable amount of food.  Keep in mind that your friends, family and neighbors don’t really want multiple gifts based on your bumper crop of zucchinis and cucumbers.

 

Your biggest concerns are healthy soil and plenty of sunshine.  Test your soil and then promise not to skimp on organic matter and fertilizer.  Till the soil to make the beds soft and fluffy, put up some protective barriers to ward off rabbits, groundhogs and pets, and decide what you want to grow.  Seed packets are arranged in colorful displays at your favorite nursery.  Seeds will stay fresh for 3 years so you don’t have to use them all and you don’t have to throw away leftovers.   Before long you will be falling asleep with dreams of strawberries, tomatoes, carrots and your own lettuce dancing in your heads. 

 

The Accessible Living Room

The living room and entertainment areas of your home are where you spend most of your time. You want it to be comfortable, attractive and safe. Modifications can be as simple as installing specialty lighting features or go so far as to include widening doorways or halls for easier access.

Floor Plans: People with mobility and visual issues need clear open spaces so that they can navigate around a room easily (yes, this means that your Bow Flex or your exercise bike needs to be somewhere else). You can open up your floor spaces simply by moving your furniture out of the walking areas so that you can move about without bumping into coffee tables or decorations. You can divide a large open area into several groupings for “special use” areas.

Flooring: This is one item that keeps cropping in all of the room design patterns because elderly and handicapped persons are prone to accidents and falling. Make sure that the living area flooring is non-slip and level. Thick carpeting and area rugs that are not tacked down are a hazard and an accidental tripping waiting to happen. If you are replacing flooring consider matte finishes in wood, tile, stone or cork to reduce glare. If you opt for carpeting, remember to use low pile, low-level loop, or industrial type flooring that provides surer footing. Be especially conscious of transition areas between one room and another.

Lighting: Good lighting is essential whether it provides a means to find the keyhole when coming home after dark, or seeing who is at the door when you answer it. For extra convenience use long-life, full spectrum light bulbs that don’t have to be changed often. Touch switches, switches in lighted areas or lighted styles that can be easily identified. Consider lights and a heating system that can be programmed to come on automatically. Light switches are available that can be activated from several locations and track light is good for eliminating glare and shadows. Electrical outlets can be raised to between 18 and 30 inches above floor level for easier access.

Stairways: Obviously one level housing is preferable, but not always possible. Keep stairs clear of clutter, install additional lighting fixtures or touch lights to illuminate them. Every stairway of two or more steps should have a railing (preferably on both sides of the stair case) and extend the railing past the top and bottom of the stairs for stability. If stairs are too difficult to navigate consider installing a stair-lift or an elevator.

Doorways: Protected entryways so that a slower moving individual can get in and out of the house while being protected from the elements. Something a simple as a package shelf near the door would make it easier to free up your hands to unlock the doors. Think about how many times you have come home with sacks of groceries in your arms and then had to scrabble for your keys while doing a balancing act. An automatic door opener, lever handles instead of knobs or even a keyless entry system controlled by a touch pad. 
Consider replacing regular hinges with swing-clear ones that provide a wider passageway, widen the doors and add a ramp. Standard doorways can limit the movement for individuals using a walker or wheelchair. Doorway openings of 32-36 inches offer better access. Consider a pocket doors that requires no threshold and are easy to open and close.

Windows: Reduce glare from large windows by adding window films or full-length draperies. Automatic, remote controlled window coverings for easy adjustment of light level. Casement windows with sill-level latches are easier to use than traditional styles, if you have trouble reaching or have reduced hand strength or mobility.

Wall Coverings: Select matte finish pain or simple wallpaper patterns for people with decreased visual acuity. Busy wallpaper is distracting and glossy walls can produce glare. Wallpaper helps reduce glare and limit background noise if hearing is an issue.

Furniture: Opt for firm, upright chairs and couch pieces rather than the popular overstuffed furniture, as they are more comfortable and easier to get in and out of for people with limited arm/hand strength or back problems. Avoid rocking chairs and other unstable furniture that might give way if used for balance.

Handrails: Adding handrails to hallways or in the living area can give the disabled person the extra support needed to navigate their homes.

Source: The Accessible Home by Nancy Baldrica of Creative Publishing International

Seniors and the Internet

 

I really get tired of seniors dismissing modern technology, and declaring that they have lived their whole lives without gadgets and computers and they don’t intend to learn something new now.  On the other hand, these same people complain because their own children and grandchildren don’t have time to keep in touch with them.  The communication process goes both ways, doesn’t it?

 

I feel so cool when I pick out a text message on my cell phone and send it off to my daughter and e-mail’s….wow, I am hearing from people I hadn’t heard from in years.  Communication is different in today’s world and if you want to be part of it you need to forget about your stubborn old fashioned ways.

 

You can find books and classes everywhere from your library to your senior center, or even your grandkids.  All of these resources will be happy to help you.  I took a class and enjoyed it very much.  I also discovered a series of Senior’s Guide books by Rebecca Sharp Colmer that will answer your questions in a very simplified manner.  You don’t need to feel threatened by computers or other new- fangled gadgets.  People in their 80s and 90s regularly alter their lives by learning Internet and computer skills. 

 

Whether you are driven by the need to hear from your loved one or want to do genealogy searches; it can add interest and meaning to your lives.  At the very least consider a HP Printing Mailbox with Presto Service that allows you receive mail and photos even though you don’t have a computer.  People don’t always have time to phone or to hand write letters anymore, but anyone can dash off a e-note to keep in touch.

 

You are never too old to learn something new and we are living in incredibly exciting times now.   Modern technology can keep you on top of what is happening in the world and make you a part of it again.

Stretch and Flexibility (The Senior Connection)

 

Regular stretching reduces stiffness and keeps your joints flexible, which in turn makes everyday activities easier.  Boring, you say?   I suppose it is; most exercise is if you look at it as a chore, but if you stick with it long enough you will notice a difference.  One of the fun ways to incorporate stretching into your lives is by taking a yoga class.  I am on my way to my yoga class right now, and would like to invite you to join me.  We start out by sitting in a chair just stretching and breathing.  We learn how to more slowly and gently and are reminded to breathe into each movement.  That doesn’t sound too hard does it?

 

Senior Centers all over the country are introducing seniors to a gentle sequence of poses that have been adapted to the needs of the older practitioners.  It is often referred to as Flow Yoga.  I love Flow Yoga.  I have never felt that it was a dummied down version of the “real” thing at all.  We still do all of the standard poses, just at a slower and more deliberate pace.  Our knees might not lunge quite as low when we do our “warriors” and we may never get our feet planted flat on the floor as we strive to do “downward facing dog”.  It doesn’t matter; we can still experience the joy of the “sun salutation”, albeit as a slower pace with a few additional “child’s poses” (resting position) thrown in. 

 

Yoga exercise moves each joint in the body through a full range of motion.  Even students in their eighties and nineties can reap the benefits.  Yoga is an exercise without judgment that can be adapted to students of any age and physical ability.  The benefits for seniors are the same as for the general population (strength, flexibility, balance and lung capacity).

 

Socialization is important so a class is probably the way to start, but if you would rather invite a few friends over to your house, that is okay too.   You can find exercise videos for seniors or have your grandkids hook you up to a Wii-Fit exercise game in the privacy of your living room.  One of the best benefits of yoga is that it impresses your grandkids.

Weight Lifting for Seniors

 

My muscles and joints are all sore today so the thought of exercise doesn’t exactly excite me.  However, I am a sucker for punishment and I can’t help but be inspired by the article in the Herald by David Chircop (February 2, 2009) about a 70 year old lady weight lifter.  Wow!  Three mornings a week she drives to her gym to train for competitive weight lifting competitions. The most inspiring part is that she holds world records and didn’t start training until she was 60.

 

You don’t have to be a competitive weight lifter to benefit from strength training.    Older bodies, even frail ones, need to fight back against the loss of muscle mass and strength.  Strength training is the most important thing that you can do for yourself.  A regular program of strengthening plus some aerobic work can prevent some of the functional decline associated with aging.

 

You are thinking that this had better be good.   It is.  Strength training builds muscle strength (we lose 5-7 lbs of muscle every decade after age 20 so we are fighting a down hill battle here).  Strength training improves functional strength and flexibility; increases bone mass, lowers body fat and may even reduce back pain and lower your blood pressure. 

 

Weight training isn’t just for buff young men.  Seniors can get in shape, look good and even compete if they want too.  The point to remember is that seniors do have some special needs to take into consideration.  Senior bodies just don’t bounce back from injuries the way that young bodies do, and chronic medical problems and old injuries can be a problem.  It is necessary for seniors to consult their physicians and consider finding a trainer who specializes in senior needs.  Otherwise, the only words of advice that you will hear is to start slowly and build very gradually.  All you need is some light weight dumbbells and an exercise bench to get started.