Smart Senior

Meditating for Seniors/ Part Two

I’ve written about meditation from time to time but still haven’t managed to incorporate it into my life on a regular basis although the idea still intrigues me.  An article in a recent issue of Heart Healthy Living (Summer 2009) by Michele Meyer renewed my interest so here I am again.  I have my audio tapes in the drawer beside me and am determined to find time in my day to try something that supposedly can help lower my blood pressure, cholesterol and stress hormones. 

 

You probably imagine yourself sitting quietly and tuning out the world, but if you have ever tried doing that you soon realize that it isn’t as easy as it sounds.  We would all like to be calm and serene but if you have ever tried to turn off your mind you know that this is truly a discipline.

 

You are not alone if you have tried to meditate but have failed.  The article by Ms. Meyer suggests that different personality types influence your efforts and she outlines a mini-solution for each one.  She bases her quiz and solutions on a guide called Five Good Minutes at Work by Jeffrey Brantley, MD and Wendy Millstine. A recommended guide is Minute Meditations by Jane Pernotte Erhman (imagesofwellness.com).  I liked the concept, took the personality quiz and saw myself in a distinct category.  The questions are simple as they run through some of the reasons why you can’t focus inwardly.  As you read the choices you are sure to find an answer that is just “you.”

 

I wasn’t surprised to learn that I was a fidgeter as it has always been difficult for me to sit still for more than a few minutes at a time.  The recommended solution is to lie down and listen to a guided meditation.  The audio is designed to gives you something serene to focus on instead of planning your grocery list, wondering why your jaw is clenched, or why it is so difficult to relax.  The mind is always busy and stress is natures way of preparing you for the fight or flight mechanism.  We don’t need to fight or flee on a moments notice any more but the mind has to be told that on a regular basis to prevent ‘burn out.’   Many diseases or medical conditions are worsened by stress, such as allergies, anxiety, arthritis, asthma, cancer, chronic pain, depression, high blood pressure, or heart disease.

 

A fidgeter is only one of the categories mentioned.  Perhaps you fall asleep when you stretch out to meditate, which means you may be seriously sleep deprived.  Let Stress Go by Susan Gayle (NewBehaviorInstitute.net) is a CD recommended that might help you or maybe meditating while you are walking because you are forced to be alert as you become one with nature.

 

A second category is for people, who live, breathe, walk and get angry very quickly.  Relaxation is a challenge and a lot of practice and a guide called Guided Mindfulness Meditation (mindfulnesscds.com) is recommended.

 

Many people fall under the category of skeptics and you are reluctant to embrace anything that cannot provide concrete proof.  You can feel and understand relaxation though so the recommended style of meditation is to concentrate on breathing and relaxing.  Read more by examining Train Your Mind, Change Your Brain by Sharon Begley,

 

Meditation can produce a deep state of relaxation, calm and emotional stability.  Remember, now that you are getting older you can slow down a little and get to know your inner self.  You might like what you find. It is time to learn that being task orientated is not everything.  Do you want your housekeeping skills to be the only thing that people remember about you? 

 

Seniors/ Healthy Knees

 

 

 

One out of two people will develop osteoarthritis in a knee over the course of his or her lifetime.  Pretty high odds aren’t they?  If you are over 60 the chances are that you have felt a few twinges already.  Not surprising I suppose, as the knee is the largest joint in the body and it is very complex. 

 

Does being physically active increase your chances of knee pain?  I would guess that with a one in two chances of knee discomfort that the answer would be a definitely maybe…maybe yes, maybe no. 

 

Studies (Arthritis Today, Jan/Feb2009) indicate that being overweight is more detrimental than anything else.  People who have maintained a normal weight over their lifetime have the lowest risk.  If you gain weight, you are going to get arthritis in your knees and you are going to be miserable.  Every pound that you carry puts five pounds of added stress on your knees.

 

What about exercise?  The good news is that motion is lotion for your knees (Michael O’Shea/ Parade Section of The Seattle Times).  Strengthening the muscles of the thighs can help prevent knee trouble.  Ergo; new studies show that exercise protects knees and eases arthritic pain. For a long time there was a lot of concern about running being a sure way to ruin your knees, but recent studies show that this was not the case.  There is no evidence to indicate that mild to moderate impact on the joints promotes development of arthritis.

 

So, what do you do to promote healthy knees? Watch your weight, exercise, pace yourself (know your limits and warm up sufficiently before you exercise) and don’t wait too long to see a doctor if you are experiencing problems.  Many knee patients just need physical therapy and home exercises to treat their conditions.

Strength Training and The Senior

 

Seniors often feel that exercising is a waste of time. I hear comments pro and con from my contemporaries and I know that not everyone is into this kind of thing.  I am not only a senior myself but I work with seniors and the thing is, if you can’t get up out of a chair by yourself it is a pretty good bet that you can’t dress yourself, walk to the grocery store or prepare your meals.  Is that the way you want to be?  More and more people are trying to figure out how to live out their lives in their own homes (a.k.a. aging in place).  In order to do this it is necessary to be healthy, strong and independent.

 

Providing that your mental capabilities are still reasonably intact, the secret to aging in place is strength training.  Exercise isn’t about retaining a 26-inch waistline any more; it is about being physically strong enough to take care of your self. 

 

Smart Senior is about learning how to be an independent senior, because it isn’t over yet.  It is time to talk about strength training and seniors.  As we get older, we need to spend more and more time on physical fitness.  At the same time we find that we tire more easily and time really does fly.  But, strength training needs to rank high on your “to-do” list, every single day.  The experts really do say that a regular program of strengthening exercises combined with some cardiac work is essential for your well-being.

 

Terrie Henrich breaks down key elements nicely in an article written for Arthritis Today magazine (April/May 20009). Many of us don’t have arthritis per se, but most seniors will agree that joints and hand strength are both issues to be faced, as we get older.  This doesn’t mean that you shouldn’t exercise but it does mean that you need to be very careful.

 

You don’t have a lot of time in your day, so you want to know how long and how often you need to exercise, how heavy of weights do you need to use, how many repetitions, what kind of exercises and how to do them properly.

 

1.     How long and how often:  twenty to thirty minutes two to three times a week.  Give your body at least one day to recover after a weight-training day.

2.     How much weight do you need to be able to handle? You don’t have to be a body builder.  Whatever you can manage is fine.  Start with a pair of 2-3 pound dumb bells.  If you can’t do 12 repetitions; the weights are too heavy.  If you don’t feel tired after your repetitions the weights are too light.

3.     How many exercises? One set of 8 to 12 repetitions, working the muscle to the point of fatigue.

4.     What kind of exercises? Work all of the major muscle groups.  Work at the gym or work out at home with an instructional book or video.  I like television or DVD videos myself.

5.     How to do it? Lift slowly and smoothly, counting four counts up and four counts down.  Exhale when lifting, inhaling when lowering. 

 

Now, is that so bad?  We are talking twenty minutes here, followed by a brisk walk around block.   Twenty minutes can make the difference between dependence and independence.  What could be more important than that?

 

Senior Moments: The List

 

I am a list maker. We all like to be in control and as seniors it is normal to make sure that we don’t loose track of forget anything.  At work my post-it collection reminds me of things I have to do and I love being able to throw them away as I complete my tasks, but at home it serves as a source of frustration because I over book (list) myself. Therein lies the controversy on whether list making is a good thing or not.    According to Nancy Kalish (Prevention, July 2009) list making does your mind and body good because it provides motivation and gives you a sense of balance and accomplishment.

 

This all is a matter of opinion, I suppose, because becoming a slave to your lists can serve to stifle your sense of creativity.  I tend to create daily lists but put so many items on them that I cannot possibly do it all.   Instead of feeling accomplished by the end of the day I feel frustrated and I focus more on the things that I didn’t get done than on those that I completed successfully.

 

I read another article called “Just Say No,” by Lee Silber (Artist Sketchbook, April 20003), which gives a different perspective.  Because we all tend to over book our time we need to set some priorities.  The author suggests looking at that daily list and asking, “what can I drop today?”  Eyeball each task and decide if it is really matters and if all of your tasks are interfering with what you really want to be doing.  It’s okay to be a little selfish.

 

Well, we can’t all to that but how about creating a way to stress proof that list.  Nancy Kalish suggests keeping two lists instead of one.  Try separating your long-range tasks from immediate ones so that you don’t feel overwhelmed by the “leftovers” at the end of the day.  Lists don’t have to be carved in stone or written in ink.  You can update them daily or weekly.

 

 Do not become a slave to your list (like that is going to happen). Just because you have put something on your personal list doesn’t mean that you can’t delegate some of those chores.  The most important thing is to factor in some fun.  Yes, playing tennis or going out for lunch is important too.  At least once a week, or even once a day, include doing things that you want to do instead of things that you have to do.

 

Another suggestion that I particularly like is following the 90 day rule.  This means that if you are putting the same task or keeping the same task on your list for 90 days, it is time to scrap it.  Ask yourself if it is worth the guilt that you feel when you view it as a “leftover” at the end of each day. If it is not essential, delete it.  If you still feel that it must be done, either do it or delegate it.

 

It is hard to shuck the habit of list making.  Even as a senior our lives are filled with minutia and whether it is because we miss that sense of urgency that we had when working full time or whether we just need to feel that sense of accomplishment, we will probably never rid ourselves of that “must do” feeling.  The idea is feel joy each and every day.  As Mr. Silber says, know your priorities and build your time around them.

Night Vision Driving Glasses

 

The problem associated with night and tunnel driving is due to the glare from oncoming headlights.  Older drivers often have reduced vision and increased sensitivity to glare which makes driving at night a nightmare.

 

Studies show that ordinary visual changes associated with age do not generally effect day time driving.  However, nighttime measurements are a different story.  Older drivers and people with beginning cataracts have marked difficulty because of contrast and glare sensitivity.  It doesn’t take too much of a stretch of the imagination to deduce that decreased visual acuity as well as the increased susceptibility to glare, increases risks of nighttime accidents.

 

I read a blurb in the NW Auto Section of the Seattle Times (Friday, May 15, 2009) that talked about the night vision driving glasses developed by TAG Heuer. These glasses would be perfect for people who need to be on the road after dark.  The glasses were originally designed for professional racers but they would work well for anyone who has to drive at night. The lenses reduce the distortion from oncoming vehicles and add contrast to the images in the field of vision.  The good news is that these glasses do not look like the night vision goggles that you see in action adventure films. They resemble tinted regular glasses that no one will give a second glance as they speed by.

Chair Exercises for Seniors

 

You don’t have to feel that you are a failure because a traditional exercise program is too daunting. You know that exercise will help your painful joints, but if the idea of facing a vigorous exercise program is more than you can handle right now you are not alone.  Well good news.  You can get a good workout utilizing a chair and these programs are not just for old ladies.  Chair exercises are not geared toward a specific group.  Seniors, people with disabilities and people who have been sedentary for much to long all find that a chair exercise program is a good way to start.

 

Almost all traditional exercises can be converted to a matching chair exercise.  You will find all people at all levels of fitness in your classes; some will exercise in the traditional manner while others are using a seated version using the chair/wall for support.  Even as easy exercise can be effective.  The amount of difficulty isn’t the only indicator of whether an exercise is effective or not.  A chair exercise class should provide a full-body workout.  Your class will involve a warm-up and will then move on to include stretching, weights, and even an aerobic session before winding up with a cool-down.

 

You can find a class (which is always fun) but if you prefer to work out at home that is doable too.  All you will need is a sturdy chair that allows freedom of movement (which means you don’t want a big comfy chair or one that folds up or has parts that stick out).  You will find that a wall is also a sturdy place for doing push-ups and leg lifts so the chair doesn’t have to be your only means of support.  You will be surprised at how secure you feel just knowing you have something to hang on to if you need it.  You will find yourself walking in place while hanging on to your chair, using weights to strengthen arms and chest muscles, or even doing exercises that rotate your joints.  It is entirely possible to do sit-ups, push-ups, isometric presses, back stretches and toe raises, all with the support of a chair or wall.

 

If you prefer to work out at home until you are familiar enough with the routines to don leotards and join a group, that is okay too.  The library is filled with books catering to every exercise option.    My personal favorites include the senior version of oxycising (www.oxycise.com) and specialty videos such as Senior Fitness Easy Does It offered by (www.Collage@CollageVideo.com).

 

 

Reading Aids for Seniors

 

 

Reading

is an important communication skill for maintaining a connection with the world, for carrying out every day activities, and for overall quality of life. There are still a number of people who don’t read well who manage to muddle by, but if you love to read you can’t even imagine what it would be like to lose that ability.  Think about how many ways reading in beneficial in your life:  learning, mental stimulation, keeping up with current affairs, social connections, enjoyment, relaxation, and interfacing with the younger generations.

 

Vision loss is one of the most prevalent disabilities affecting the general population, with the majority of occurrences afflicting those over 65.  Although most older adults retain some useable vision, age related impairments particularly affect the ability to see print.  Vision loss in later life poses a serious threat to the activity of reading for pleasure.

 

There are a number of visual aides available to keep seniors in the loop:

•  Large print materials
• Optical Aides
• Talking Books

 

I have written about visual aides in previous posts but an article in the latest AARP newsletter (June 2009) highlighted a new way of making books accessible to seniors. A mini-article by Cathie Gandel titled “Making Books Accessible,” caught my eye and I thought it was worth revisiting this vital topic.   A recent partnership between Bookshare (world’s largest online library of digital books for people with print disabilities) and a number of publishing houses have created a Book Group.  Membership with Bookshare makes it possible to download books and use software that reads books aloud, displays them in text on a computer screen or uses a Braille access device.  Membership is available for those who have difficulties reading standard print. For information check the website at (www.bookshare.org).

 

 

 

Aging and Fitness

 

Mentally you feel good so this should be the very best time in your life…right?  You spent the first half of your life striving to reach that perfect age, which is right now or should be, without considering the consequences.  You were going along great guns until all of a sudden you started noticing that some changes were occurring, and not exactly the changes that you had in mind.  You are noticing that your stamina isn’t quite what it used to be.  Your aren’t as flexible as you once were and you are noticing that you get stiff and sore every time you do something physical.  Your muscle size and strength start to decrease and you aren’t as fast or as agile as you were a few years ago.  You start putting on weight even though your exercise and dietary habits are pretty much the same as ever, and you may even shrink in height as your bones lose calcium and become more brittle.  Well that’s a bummer.  The good news is that none of these changes really limit the way that you function and if you maintain an active lifestyle you can delay these changes.

 

Your ability to remain physically active depends on how efficiently your lungs take in oxygen, how efficiently your heart pumps and how efficiently your muscles use that oxygen.  Keeping your heart, lungs and muscles strong becomes a priority in your life if you want to be strong, healthy, and independent.   A modest exercise program will quickly improve your physical fitness.   You will need to include aerobic activities to improve your heart rate and strength building activities to promote flexibility, balance, and coordination.

 

This is hard, and a lot to think about.  Changes start occurring when you are 30 but you probably won’t get caught short until you hit 50 and your annual physical exam is no longer a piece of cake.  If your doctor talks about a piece of cake he is more likely to be telling you can’t have it any more.  Qualities that you took for granted when you were younger are now going to require considerable work to maintain.

 

Staying active helps you maintain muscle, burn energy and avoid gaining weight. Your blood pressure is higher than it used to be and of course the plan of action is to increase physical activity, lose weight, eat less salt, and eat more fruits and vegetables.  Another bummer is that your bones and joints start to bother you and you will become familiar with words like osteoporosis (weak bones and fractures) and osteoarthritis (joint pain and stiffness).  Still, most joints work well into old age although they lose flexibility because the ligaments and tendons become less elastic.  Of course the treatment plan includes regular physical activity, especially stretching.

 

Two thirds of people 65 and older have at least one problem that requires ongoing medical attention, and you will need professional advice about remaining active.  No, the doctor isn’t going to shake his head and tell you it is okay to become a lump.  You will be assigned a therapist and an activity program will be designed to meet your particular needs.  The rest will be to you. Don’t let words like high blood pressure, coronary heart disease, peripheral vascular disease, congestive heart disease, asthma, COPD, osteoarthritis, low back pain, osteoporosis, diabetes, obesity and even cancer become a mantra.  Chant words like “I can,” or “I will” instead of “I can’t,” until they become a part of your vocabulary.  It is more important than ever for you to commit to an active lifestyle.  

Senior Vacations

 

It is time for a vacation.  What are you going to do this year?  Many tour companies are looking for seniors who are interested in doing something a little more adventuresome than hosting family gatherings.  With the help of tour companies or a little judicious on-line surfing you can find travels and adventures designed to pique your interests.

 

People are living longer and staying healthier and while some opt for more sedentary travel, a good many are more interested in active vacationing.  Soft adventure tours are most appealing, where you can bike or hike during the day but enjoy creature comforts at night.

 

The first time you went you

Europe

you probably rushed from one country to the next in a valiant effort to seeing everything that you could in 21 days.  It was worth it though wasn’t it?   By now you probably feel you have been there and done that, but wait a minute…wouldn’t you like to do the whole thing one more time, and this time take the time to enjoy the exhibits and the architecture more?  Education is much more interesting the second time around, and you are a more interesting person too.

 

Volunteer opportunities as well as educational vacations both at home and abroad are becoming very popular.   So, if you have longed to participate in an architectural dig, build houses, or teach English abroad now is the time to indulge your fancies.

 

Whether you want to travel in the lap of luxury but at a slower pace or look for an off-the-wall adventure, the time is now.  Every time I read one of the Jim Dandy Elderhostel novels by Peter Abresch I get a yen to try an Elderhostel, Eldertrek or volunteer adventures that cater to seniors who want to learn while they explore different cultures.