Smart Senior

Senior Living: Staying Independent

 

It doesn’t take a survey to tell you that older people want to live independently as long as they can.   Ask your friends.  Few want to be isolated from the community or “taken care of” by well-meaning strangers.  Independence is an admirable goal, but you have to recognize that “aging in place” is a process. You may have to prove to family and friends that you are willing to make some changes.    Aging has some perks, quite a few actually, but you have to be able to accept the physical and mental changes that will likely occur.  Geriatric specialists tell us that we need to focus on maintaining cognitive and physical functions.

Your brain is important to you.  It is normal to worry about losing cognitive function. Cognitive function is a classy way or asking whether or not you are losing your marbles.   When you can’t remember where you left your car keys you start to worry, especially if it happens more than once.  It is true that mental abilities decline with age, but it doesn’t have to be the end of the world.  There are many things you can do to optimize how your brain functions. You can be in control of stimulating your brain, treating depression, staying physically active, eating well, interacting with others, getting plenty of rest and learning to compensate for minor lapses.  

You are probably more comfortable about dealing with physical maladies.  Physical problems are scary too, but not quite as much so as cognitive decline. You may feel that you have a little more control over your physical attributes but this doesn’t mean that it will be easy.  Physical activity is an important part of a healthy lifestyle.  A strong body goes a long way toward warding off many disease processes.  A strong and active body will serve you well.   Increasing your level of activity will make independent living easier.  You must not deny that exercise is a matter of life and health.

Disease prevention should be pretty obvious.   Take action.  Prevent the health problems that can stand in the way of your ability to live on your own.   See your doctor regularly.  There are still people who only go to the doctor when they are sick.  This is not good enough.  Preventing and managing chronic illnesses is important.  Living independently is a lofty goal but if you do your part it can happen.

The most import suggestion is recognizing when you need help.  Be realistic. There are many resources available, including family and friends (stop telling everyone that you are fine when indeed you are not).  You will not be a burden.   People actually want to help you; it makes them feel good.  Your independence does not hinge on whether or not you have a support system.

 

Senior Health: Longevity and Your Health

  

I think you can understand that longevity is not going to be a perk if you don’t feel good.  Have you thought about what you will need to do to make sure that longevity is a blessing rather than a curse?    Health Care is a personal responsibility.  You cannot sit back and wait for something to go wrong before you take action.

Health care is changing.  Today health care is about taking care of your body and your mind. The new trend is on wellness.   The focus is on prevention and maintenance.  There is so much information out there that you might not know where to start; but take a deep breath and calm yourself.   The basic concepts haven’t changed as much as you might think.   If you were paying attention you learned just about everything you needed to know in grade school.  It’s a shame if you were too busy, or didn’t care, or didn’t think it applied to you.  If you had paid attention to what your PE/Health teacher had to say you wouldn’t be so worried now.

You are older now, and probably sorry that you didn’t pay more attention during those classes.   Instead you went ahead and did some really dumb things and are now paying the price.  Nobody gets old on purpose.  Nobody gets sick on purpose, but many of the problems associated with aging have been exacerbated by the poor choices made early on.  Improper diets, not enough exercise, smoking and excessive alcohol consumption will eventually wear you down.

Is it too late to start over? The experts tell us that it isn’t too late.  You may never be 100% but the human body is remarkably resilient and forgiving.

Early diagnosis and treatment make the maladies of old age manageable, but following the guidelines are more important than ever.  The outlook will depend on your ability to follow orders in regards to health care, nutrition, exercise and medication protocols.

It is undeniably true that older people are subject to more chronic conditions than when they were younger.  The good news is that many health problems can be prevented or managed with medication and a healthy lifestyle.   Your objective is to live a long and comfortable life.   Get used to that idea.

You may still get sick, suffer an injury, or need surgery but that doesn’t mean you should give up.  It is important to approach convalescence with a positive attitude.  Going to a rehab center does not mean that you get to loll around and let others wait on you.  Eat good meals, do the therapy and focus on getting well as quickly as possible.   It takes more than rest and medications to get well. When you are sick you feel weak; when you are weak you feel sicker.  You will be asked to push yourself hard because weakness makes you vulnerable to other illnesses or injuries.  Take advantage of medical technology.  Get treatment.  Have your hips and knees replaced if necessary and keep on going.  If you are going to live a long time you want those years to be as good as they can possibly be don’t you?

 

Senior Health and Fitness: Osteoporosis and Dowager's Hump

 

Yoga is the perfect exercise.   Our Senior Center yoga instructor is determined to keep her students from developing a dowager’s hump.  Her other passion is making sure that we can swivel out necks around to look behind us, which is not as easy as it sounds.   I think about her and appreciate her efforts every time I look over my shoulder to change lanes or back up my car.

Last week the entire session focused on exercises and stretches that involve the spine.   A proud erect posture may require some effort on your part.   I am sure you will agree that there are days when your head feels really heavy.  Your neck and shoulders may ache, and it takes a conscious effort to roll your shoulders back and look straight ahead.  It is at times like this that a good yoga session is worth its weight in gold.  If you haven’t tried yoga you might be missing out on something really important in your life.

When we were kids our mother’s were always reminding us to stand up straight and not to slouch.  I am not sure when that piece of advice stopped being in vogue, but Elizabeth Welch reminds us (Chiropractic Journal: January 2012) that the bent over posture seen in older people starts at an early age.   A youth slumped in front of a television or computer for hours on end may very well be inviting problems further on down the road.  The head is heavy and letting it slouch forward habitually may lead to tiny breakdowns throughout the spine.

 Age related changes in the body increase the odds of getting osteoporosis, dowager’s hump, and fractures.   Many undesirable changes (waning strength, flabby physique, failing health, faulty memory and dowager’s hump) were once thought to be inevitable signs of old age, but that isn’t necessarily written in stone.   Today we know that bone disease can be prevented and walking around looking down at your feet is not inevitable.

What does that dowager’s hump mean to you and to your bid for independent living?  If you lose the ability to walk, stand up straight, or dress yourself without pain it is difficult to take of yourself.   Bone health is important but it isn’t all about taking the right drugs.  Get moving now and you can slow, stop or even reverse some of these changes.  You’ve heard all of the recommendations: calcium, vitamin D, maintaining a health weight, being physically active and minimizing the risk of falls.

Good posture is still important. Osteoporosis doesn’t happen overnight.  The slow erosion of bone happens slowly and quietly, without your knowing it.  Tiny fractures can steel inches from your height and collapse your posture and ultimately the dowager’s hump.  Learn all that you can about bone disease and stride into the future confidently.

 

 

 

 

 

Senior Health and Fitness: Healthy Heart Rate

 What in the world is a healthy heart rate?  You may be wondering how hard you have to work to achieve a healthy heart rate.   You also may be wondering if your target heart rate changes when you get older.  Your target heart rate actually does change, because your age is figured into the formula.    The formula, for those of you who have forgotten it, is simple:  220 – your age = maximum heart rate.  This number may seem a little high but don’t let it intimidate you.  You don’t have to exercise anywhere near your “maximum heart rate,” to achieve heart healthy benefits.  Your perfect heart rate will only be a percentage of that figure.   The percentage will depend on your level of fitness.   You won’t be doing yourself any favors or produced any additional aerobic benefits if you push your heart rate too high. It is pretty safe to say that at our age we should not be exceeding our calculated maximum heart rate very often

So, what is your maximum heart rate?  Is could be 140, 150 or even 180, which seems pretty daunting.  I know, I don’t like math either, but I know that you can do a simple percentile calculation.  Your target rate is actually only 50-70 percent of that number.  If you are a beginner you can start with 50 or 60 percent and work up from there.  Any exercise at all will bring you to that level (which could be barely over 100 beats per minute).  If you have autonomic neuropathy or take medications that slow your heart rate, your maximum is likely lower than the formula indicates.  It is a good idea to see your physician and follow his/her recommendations.  You may need a stress test to calculate your ideal heart rate.

 What exercises should you do to get your heart beating at 50-70 percent of your maximum?  Some people think that you have to do jumping jacks or run sprints to get your heart rate up, but you will be pleased to know that many exercises are or can be aerobic.  Recommended activities include: bicycling, cleaning windows (bet you weren’t expecting that one), dancing (yes, really), digging in the garden, martial arts, jogging, playing tennis, practicing yoga, raking leaves, or roller skating (some of these things are down right fun), shopping, skiing, vacuuming (you can forget about that one), walking, and etc. and etc.  If you like an activity but it doesn’t boost your hear rate, try going a little faster or put a little more oomph into it.  The good news is that you don’t have to exercise all that hard to stay in shape.    Making exercise habitual and keeping your heart rate in the zone for 30 minutes at least three times a week will give you all of the benefits you need.    You can just stop and take your pulse every once in awhile or you can wear a heart-rate monitor.  A heart rate monitor (available at any fitness store) is more fun and makes it easy to keep track of your heart rate and to keep it right where you want it.

What can aerobic exercise do for you as a senior?  You will be able to walk faster and longer. You will be able to shop longer and climb stairs without getting winded.   You will be able to get in and out of a chair easily, and you will be less likely to fall and break a bone.  Your heart will work better and your blood pressure will drop.  Wouldn’t you like to hear your doctor say you had the heart of a much younger person? 

 

 

Senior Health and Fitness: Winter Walking

 I love fall and winter!  I wouldn’t like living where the weather is the same all year around.  The beauties of spring, summer, winter and fall are magical and need to be experienced to be believed.  The magic ends when accidents happen.  We can’t ignore the fact that incidents of slips, falls, and automobile accidents increase dramatically during the fall and winter months.   It is hard to resist taking a walk on a beautiful fall or winter day, but soggy leaf piles and roads covered with snow and ice can be treacherous.

 Be careful whether you walk for exercise or just need to get safely from point A to point B.  You can’t stay indoors all winter long.  You can’t let winter hold you hostage.  It is important to be prepared and be extra mindful of your surroundings.  With a little extra effort you can keep on walking and enjoy the crisp sunny days. 

Be careful.  It is slippery out there.  Every block will present a new challenge.  Ice-free sidewalks are okay, but walking on packed snow requires more caution.  Take your time, walk slowly and take shorter steps on icy or snow covered sidewalks and streets.  Be extra wary of car traffic.  Inexperienced drivers may not be able to stop at crosswalks or may skid out of control when applying the breaks.

 It is dark later in the mornings and it gets dark earlier at night.  Do your walking during the nicest parts of the day (if you can).  I’ve had to move my 7-8 p.m. dog walk up to 2:30 in the afternoon and that is quite an adjustment for me.   Keep warm.  Dress in layers, wear gloves, and a warm fuzzy head cover. 

Trade your sneakers in on good supportive walking boots or trail shoes.  They will provide better traction, and if you pick your route carefully you should be able to enjoy a nice winter outing.  Consider a walking stick with an ice-pick tip and remember that you can get slip-on traction devices that will fit right over your shoes.   If you are walking for exercise you might want to reverse your normal route so that the wind will be at your back on the way home.  Facing the wind when you are already exhausted can turn a pleasant outing into a nightmare.   Don’t put your exercise routines on hold during fall and winter months.  If you don’t feel comfortable walking out of doors try mall walking, join a gym, or buy walking videos that you can do in  your own living room.  Enjoy the pleasures of walking every month of the year.

Senior Fitness: Exercises for the Hips

Senior Fitness: Exercises for the Hips

A guest post by Elizabeth Carrollton

During the golden years, keeping fit and active means taking care of hip health. Hip problems are a big risk after age 65. In fact, hip trouble is one of the most common causes of disability in people of this age group. Weak muscles and bones are often factors in common hip problems and is frequently due to a lack of regular, weight-bearing exercise. So turn off the TV and get busy, because when it comes to hip health, that old saying, “use it or lose it” is absolutely true.

Why is Hip Health So Important?

Taking care to maintain hip health can help you avoid common problems that can occur with aging. Weak hip muscles don't provide proper support, which can cause poor alignment and instability in the hip joint, resulting in reduced joint function, joint pain and excess wear that can lead to arthritis, which affects one of every four seniors in the U.S. Weak hip muscles can also lead to poor balance, causing you to join the one of every three seniors that takes at least one fall every year. Weak bones break easily and are a factor in many of the 250,000 hip fractures that happen annually.

Hip replacements are done in more than 400,000 people each year, many of them due to arthritis and hip fractures. While they can resolve pain and disability due to serious hip problems, hip replacement procedures do not come without risk. Recovery can be long and difficult, taking anywhere from a few months to a year or more in some cases, so prevention is definitely the better way to go.

Also, hip replacement implants have been problematic for many people lately, with several faulty models recalled due to high rates of failure and complications, including the popular DePuy ASR hip replacement systems. Implanted in thousands of patients, these devices can cause metallosis, a serious condition related to metallic implant debris. In these cases, that debris collects in the soft tissues of the hip, causing severe hip pain and inflammation and often leading to tissue death, bone loss and implant loosening or failure. Several hip replacement lawsuits have been filed due to this.

How Does Exercise Help?

Muscle mass and bone loss are common, age-related issues that make joint damage and injuries more likely in seniors. However, regular exercise can slow those processes, keeping muscles and bones strong and healthy. Exercise keeps muscles strong and flexible for good joint support, as well as spurring increased bone cell production to maintain bone strength and density, reducing risk of joint injuries, hip fractures, arthritis and osteoporosis.

Hip-Healthy Activities

Just 30 minutes of moderate weight-bearing exercise daily, like walking, bicycling, swimming or dancing is enough to maintain bone and muscle strength. Yoga, Pilates and tai chi are very good for hip health as well, enhancing both strength and flexibility. Incorporating low-intensity weight training or resistance exercise into your fitness routine two or three times a week can also be beneficial. Whether it's a walk through the neighborhood or a regular workout at the local gym, staying active is the key to preventing common and often disabling hip problems.

Elizabeth Carrollton writes about defective medical devices and dangerous drugs for Drugwatch.com.

 

Senior Health and Fitness: Let's Take a Walk

Whether you exercise walk regularly or can hardly walk; you are a candidate for a walking program.   Seniors admire other people who exercise, but the idea of making such a huge commitment is often daunting.   If your body hurts already, the thought of pushing old muscles to new limits is pretty intimidating. The good news is that exercise doesn’t have to be painful.    If you can walk, you can exercise.  Isn’t it exciting that something you already know how to do is considered exercise?  

It is unfortunate that many of us grew up when coaches screamed “no pain, no gain” into our tender ears. This philosophy either made us super athletes or it intimidated us enough that we never wanted to exercise again.   The Surgeon General recommends 30 minutes of moderate physical activity 5 or more days a week.  That really isn’t that much.  Walking qualifies as a cardiovascular exercise, but it also increases muscle tone, reduces stress, and burns calories.

What keeps you from exercising?  Are you afraid of hurting yourself?   Muscle tears, fatigue, blisters, sore feet and painful knees could happen to anyone, but not if you proceed with caution.   It is okay to start very slowly (a block or two) and build up very gradually.  You don’t start training for a marathon if you have been sedentary for years.   The only requirement is consistency, which means walking nearly every day.  Declare your intentions, get an okay from your doctor, start an exercise log, and lace up your shoes.

 The key to walking comfort is a good pair of walking shoes, but shoes aside, let’s think a little bit about where you are going to walk (walking surfaces).  Where you walk does make a difference.  The best low impact surfaces are flat, firm and not too hard (grass, wood chips, dirt paths and cinderblock tracks).  Most communities have walking/biking paths, parks, athletic fields, gyms and other good places for you to walk.   Look around and check out your own neighborhood.     A treadmill is a nice way to start because it is level, the surface is soft, and you have hand rails for support.  If a treadmill is not an option, just go outside.   Be especially mindful of surfaces if you are walking around the neighborhood.  If you have a choice, walk on a road rather than on a sidewalk (asphalt is more forgiving to your feet than concrete and you won’t have to think about curb edges and broken or cracked sidewalk squares).   If you can do a mile or so with ease you can consider yourself a proficient walker.  With only foot comfort and stability in mind you can walk anywhere.   Go ahead and walk on the beach (pick the firm surf line instead of loose sand), at the park, or even in the foothills (be mindful of the terrain and consider a walking stick if the ground is uneven and the grade steep.  So, let’s go for a walk.  I think you will like it.

 

Senior Health and Fitness: Walking Safely After Dark

Walking is a good exercise.  Many walkers find walking a dog both motivating and gratifying.  If you walk your dog two or three times a day it becomes a routine.  Actually, anything that you do more than once (or even just once) becomes a routine to a dog.  This means putting on your walking shoes and heading out the door morning and night.

I am always pleased when I read newspaper articles about walking.   This time of the year, it is especially gratifying to read articles that stress safety concerns, especially if you walk after dark.  During fall and winter the pleasant after dinner walk becomes rather unsettling.

 In case you haven’t noticed, it is dark out there.  Visibility is poor.  Drivers can’t see you.  The street lights are not as bright as they should be, and there are an unbelievable number of people out driving after dark.    You probably wonder why they aren’t home having dinner or settling in for the night, I do, but nevertheless they are out there and often driving quite rapidly down quiet residential streets.

Last night, driving home from the gym in the dark, I counted 2 bicyclers, 2 people crossing in the middle of the street, and 8 people walking dogs.  Guess what they all had in common?  They were all wearing dark clothing.  If we didn’t know that the locals were often out there, we might have missed them (or hit them).    Age doesn’t have anything to do with it, but many dog walkers are older people.   I am afraid for them, even though I admit that I am not always as careful as I should be either.   Many of us are guilty of using poor judgment when it comes to our safety when we go out after dark.  

Theresa Goffredo (www.goffredo@heraldnet.com) wrote an article for the Herald about the importance of making yourself visible.  We all know this, but I think we’ve already established that we don’t do it.  The only people I have seen using lights, light reflective materials and reflected tapes are joggers.  Good for them.

Whether you are doing a one mile circuit for exercise or just going to be out for a few minutes is immaterial.  It only takes a second for a pedestrian accident to happen.   What can you do to ensure that your walk will be a safe venture for you and your dog?  The article in the Herald focused on dog walking, but the information is prudent whether you are walking with your dog, a human friend, or alone.  They key is to be visible.

Before you step outside tonight, enjoy a shopping spree at your local sporting good store.   Shop for yourself and for your dog.  Light colored clothing, flashing lights and strips of reflective tape at the very least.   A pet store will have collars with blinking lights or at least one that will reflect light.  Be safe, keep your dog on a short leash and take this walking business seriously. Movement, reflections and dancing bright lights will catch the eye of any driver.  It just makes good sense.

Senior Health and Fitness: Nature Therapy: A Walk In The Park

Where do you go when you feel depressed, anxious, stressed, or just plain worn out?   We all have moments when life is a bit too much and it is tough.  It is one thing to be active and reasonably productive, but what do you do when you need some quiet time?

Would it surprise you to learn that taking your dog for a walk could be therapeutic for you as well?  There is actually a field of study about nature-assisted therapies.  Studies show that getting outside in the fresh air can actually be good for your health and well-being.   Stress is a terrible thing and being retired does automatically mean that you leave your worries behind you.  Isn’t it nice to know that a simple walk in the park could be your salvation? The best part is that “nature therapy” is free.  Fresh air, wild creatures, and beautiful landscapes are there for you, even if you live in a thriving metropolis like New York.  Of course I think that living in the Pacific Northwest is better, but I am just a wee bit prejudice.  For example:  I have two very accessible parks with lovely nature trails within walking distance of where I live.  Once in awhile we have to share our space with maniacal teens training for cross country marathons, but usually only the dog walkers are out enjoying the quiet.

The July/August AARP bulletin (www.aarp.org/bulletin) featured an article by Richard Louv (author of The Nature Principle: Reconnecting With Life in a Virtual Age).   Who knew that touching bases with nature could reduce stress, increase productivity, and promote positive mental health?  When was the last time that you used the out of doors to renew your spirit and get in touch with your inner self?

The author had some great ideas for bringing nature back into your life. You don’t always have to go somewhere to enjoy nature.  The simple act of planting a flower bed or working in a garden can be good for you.  Have you thought of creating a backyard wildlife habitat?  You can also bring nature indoors with flowers, plants, a mini-indoor garden or a greenhouse.  The best suggestions were about how to be a nature mentor to your grandchildren.  Kids don’t go out and play like they did in our day, so finding ways to introduce them to nature is a perfect way to spend time with them.    My husband still remembers every bird call and can name nearly every plant and tree that we come across, which makes it great fun to hike with him.  We took our nephew along for a walk one day, many years ago, and he remembers that outing to this day.

Studies show that even minor contact with nature can have a dramatic effect on your mental wellbeing.  Isn’t it time to reestablish your bond with nature?

 

. 

Senior Health and Fitness: Swimming and Older Adults

There are a lot of articles written about swimming, but you may have noticed that most of them are about children and/or the training of super stars.  It’s true.  We usually associate swimming with childhood and with fun.  Swimming probably isn’t high on your of things to-do.

The Wall Street Journal (Tuesday, August 7, 2012) featured an article by Sanette Tanaka about swimming and grown-ups.  I thought to myself, it’s about time!  The author pointed out that 37% of adults in the United States can not swim the length of a standard swimming pool.  Could they be talking about you?  You don’t have to be embarrassed or ashamed but have you thought about how learning to swim could impact your life?

Swimming was not particularly popular when we were kids.  Many of us grew up in rural areas without access to municipal swimming pools.  We also didn’t have mothers who could drive or had time to drive us places if they could.   We are talking pre-car pool days here.  So, you grew up either believing that swimming was a luxury or were secretly relieved because you afraid of the water.

The good news is that it is never too late to learn how to swim, or to swim better.  I can swim but I have never been comfortable in the water which means the idea of learning how to swim better appeals to me.   I read somewhere that you can be unfit, overweight and blind, have one arm or no legs and you would be able to swim.  Well, that certainly takes the wind out of any excuse sails doesn’t it?

Drowning aside, can you think of any good reasons why you should or should not learn how to swim?  Swimming is a gentle sport and it is safer than most.  It is low impact and the danger of falling or hurting yourself is pretty slim.   If you get tired you are only steps away from the side or ends of the pool, and think about it…an emergency trained lifeguard is only a few seconds away.

Swimming is an easy form of physical activity.  You already know that physical active is good for you at any age.  If you are middle aged it will improve your physical well-being.  If you are over 65 swimming will improve your mobility and it is a good way to meet people.   If you are over 85 exercise can make the difference between independent living and helplessness.  Conquer your fears and let swimming or water aerobics classes improve your fitness level.

The secret is finding a swimming program that caters to adults. Late learners tend to take longer and require different techniques than those used with children.  A good instructor knows this and will steer you toward a grown up class.   You don’t have to be the only 70 year old in with a class of 6 year olds.   Yes, the process may be slow and even frustrating and it may even take longer than you expected, but you can learn how to enjoy the process. 

Save your life or save someone else’s.  You will be an inspiration to all if your take that first step (or stroke as the case will be).  Learn how to swim!