You’re never too old to exercise, but when you start a new program as an older adult, you do need to be more cautious and ensure that you follow some specific guidelines designed for your comfort and safety:

1. Talk to a doctor  - seniors should never start a new exercise program without first consulting a doctor

2. Invest in the right clothing – the right clothing is important for anyone who’s engaged in a physical activity, but seniors who are sensitive to changing temperatures and at a greater risk for injury should be more cautious. Supportive, comfortable shoes are essential, and clothing should be loose yet flexible and breathable

3. Always warm-up – exercise should never begin without a warm-up to prevent injury. A low-impact activity can warm up muscles, get blood circulating and increase overall body temperature

4. Don’t start too quickly – early into an exercise program, seniors need to build their endurance. Going too hard, too fast can be physically damaging. Intensity can be built as endurance improves

5. Cool down – a cool down portion of a workout is as important as the warm-up. It allows the body to physically cool down and move into a state of rest

6. Schedule it in – to keep up the motivation to exercise, seniors should set their next workout!

Via: The Franklin Institute

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You might not realize it, but older women are actually at a greater risk for having heart related issues as they age than their male counterparts; in fact, the increased risk factor can be almost as much as 50%. In order to prevent high blood pressure, hypertension, heart disease and heart attacks, elderly women need to focus on a healthy lifestyle that reduces their risk factors.

1. Stop smoking – smoking is the number one cause of heart related issues such as high blood pressure, hypertension and heart disease. With women already at risk, smoking nearly guarantees heart issues of some variety in older adulthood

2. Get moving – exercising for 30 minutes every day at a pace that you’re comfortable with can help improve circulation. Seniors should always talk to their doctor before beginning a new exercise program, and also be aware that there are times where blood pressure can increase when beginning new physical activity and this needs to be monitored

3. Keep alcohol intake low – for women especially, 1 alcoholic drink per day should be the limit. This is especially important in older adulthood

4. Keep weight in check – excess weight increases the risk of heart disease, so a diet with high nutritional value and lean protein can help keep everything in moderation

Via: About.com

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A strong heart is essential to healthy aging in older adulthood, and exercise is one of the key elements to ensuring that heart health comes first. Establishing a routine that is simple and effective is the best way to making exercise for the heart a regular priority, and seniors can do so with these 7 simple steps.

1. Park farther from entrances in parking lots – instead of parking as close to the door as possible, park a little bit further away to get in some exercise

2. Start walking before you arrive at your house – if you’re taking a bus or even getting a ride, get out a few minutes early and walk the rest of the way to your destination

3. Take the stairs – depending upon your physical abilities, taking the stairs instead of an elevator or escalator can benefit you greatly

4. Take a break – if you work or are engaged in volunteer activities, take a little stroll on your break

5. See cleaning as exercise – try to turn housework into exercise and do it at a brisk pace. Vacuum, mow the lawn, dust or rake leaves and get your heart rate up

6. Walk your pet – if you have a dog, it needs exercise, but so do you. Make it an enjoyable activity to do together daily

7. Exercise with family – if you live with family members, make exercise part of your ritual. Or invite friends or family for a stroll in the park

Via: The Franklin Institute

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You can improve your health this year, whether you’re a senior or a younger adult with 15 simple health tips that can make a big difference and can change what the aging process will look like for you today or in the future.

1. Use a pedometer – walk for 30 minutes a day at a fast pace, and also try to meet 10,000 steps. This can help seniors become more mobile, even just around their homes

2. Strengthen your body – strength training is also essential for improving health

3. Don’t rely upon vitamins – while multivitamins and other supplements can help to enhance nutrition, they shouldn’t be used instead of proper nutrition. The best way to get vitamins is through food

4. Get fishy – 2 meals with fish per week, particularly those high in omega 3 fatty acids is extremely beneficial

5. Don’t assume Aspirin is a good choice for you – ask your doctor, depending upon your specific health conditions, Aspirin may not do you any favors

6. Stay hydrated with water – make sure you’ve got water available to you everywhere you go and keep on drinking!

7. Get sufficient sleep – 8 hours of sleep per night will improve memory, cardiovascular health, and has other health benefits

8. Limit sugar and caffeine – don’t over stimulate yourself

9. Try alternative health options – acupuncture and massage

10. Quit smoking – start cutting back and then quit, your health will thank you. Don’t do it alone, and do it in a way that works for you

11. Forget diets – instead of constantly trying to diet. Focus on eating healthier. Thinking of eating over dieting will be more motivating!

12. Count calories – know how many calories you should have per day, and budget it into your meals. It’s okay to indulge, provided you balance it out

13. Have varied meal – have at least 3 different things on your plate at every meal

14. Deal with your emotions – eating won’t help, but do find help or support for emotional issues you struggle with

15. Don’t drink your calories – many drinks have as many calories as you should consume in a day. Remember, drinks count, but choose food with nutritional content for your calories

Via: Boston.com

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Loneliness and isolation are not unusual aspects to enter the lives of American seniors. There are a number of factors that can contribute to this, put those aside and start making new friends and socializing with the important people in your lives. Don’t know how to start? Try these tips:

1. Join social activities – in your community, find groups designed for seniors like exercise classes, crafts, college courses, dance classes, and social events. These are great places to make new friends and have fun. Of course, you don’t only need to meet other seniors; you can interact with people of all ages, but having a support group of people with similar life issues can be helpful

2. Volunteer in your community – volunteer at a senior’s home, even if you live independently, and connect with other seniors; giving back to those who might not have the same benefits you do in your life. They will appreciate the camaraderie and so will you

3. Bring people to you – if it’s a challenge to come out, invite friends and family to you. Don’t go all out, simply invite them for tea or desert so little preparation is necessary. Ask someone to help you prepare if you need it

4. Use the internet – social networking and other technologies can help you stay social and in touch with those who don’t live nearby. This is a great way for seniors who struggle with mobility, or even hearing, to continue to establish meaningful connections

Via: Associated Content

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If you’ve decided that this year will be the one that you really turn over a new leaf and focus on your health, then try these 9 health techniques that will change your life. Researchers have studied the populations of the world that live the longest, and are the healthiest throughout their lives and have honed in on the Power of 9:

1. Get moving – planned exercise isn’t the only way to remain active. Don’t just schedule your daily 45 minutes at the gym. Stop relying on technology to do things for you. Use a snow shovel instead of the snow blower, bike instead of taking the car, and get rid of your garage door opener and lift it yourself. Simply incorporating movement in your life will help you to live longer

2. Remember why you’re here – everyone has a different reason for living and for getting up each and every morning. Remember what yours is, write it down somewhere so you remember your purpose no matter what crosses your path

3. Cut out calories – don’t stuff yourself when you sit down to a meal. Cutting out 20% of portion sizes and in turn calories is a much more convenient method than actually counting calories. Buy smaller plates and bowls, and eat only when you’re actually hungry

4. Think like a vegetarian – you don’t have to stop eating meat entirely, but a decline in meats and processed foods can be beneficial when you incorporate more vegetables

5. Practice happy hour – if you’re drinking red wine, happy hour is a good thing, provided it doesn’t get out of hand. A glass everyday has extensive health benefits

6. Remember to step back – we live in a busy society, but learning to slow down and relax is crucial

7. Join a community – spiritual practices have their benefits, but those who do not practice a religion simply need to find a place that gives them a sense of belonging. Practicing yoga and/or meditation can have similar benefits

8. Associate with people like you – those that have similar goals and mindsets will benefit your health

9. Make family time – even if you’re busy, schedule regular time and rituals of things to do with your family, your spouse and your closest friends to maintain that connection

Via: USNews

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If you’re a woman planning on traveling alone overseas this summer or fall, look out for your safety first by preparing and planning so that you don’t become a target of crime and theft when you travel far from your Denver home:

1. Know the destination’s cultural regulations – many countries have specific regulations for women with regards to clothing and behavior. It may seem like a double standard, but to avoid conflict, try to respect and abide by these guidelines

2. Check for travel warnings – the US State Department Consular Information provides up to date information about safety issues and any other travel warnings about where you intend to travel

3. Make sure travel documentation is up to date – make sure that you have the right visas for where you’re traveling and that your passport is valid. Make sure you get a passport 3-4 months before you travel so you don’t run into any problems

4. Leave information at home – make sure a friend or family member has your full itinerary, including contact information for places you’re staying, as well as a copy of your plane ticket, and even a copy of your passport

5. Leave valuables at home – leave extra credit cards and jewelry and valuables at homes, costume jewelry included as it could be mistaken for the real thing

6. Have health insurance – make sure you have travel insurance that covers potential medical costs while you’re away, including evacuation

7. Take enough medication and make sure it’s labeled – for prescription medications, have enough for the duration of your trip and then some in case of delays. Make sure your medications are in their original prescription bottles with labels as some countries might give you trouble due to trafficking laws

8. Remain aware – be aware of those around you and use common sense if you feel someone is acting suspiciously. Go into a store or contact your hotel if you feel uncomfortable

9. Look confident – look and act like you know where you’re going, keep your head held high, and you won’t look like such an easy target

10. Ask for directions – know where you’re going and how to get there before you leave your hotel. Ask the concierge for directions to avoid unsafe areas and keep your confidence up

11. Choose a safe hotel – a central hotel with security and public transportation like taxis nearby is a safer bet

12. Dress conservatively – dress conservatively wherever you’re going and keep jewelry and makeup minimal so you don’t look like a good target

Via: About.com

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Although ankle sprains and injuries aren’t the most common issue amongst older adults, weak ankles can be a major cause of poor balance and that can result in the potential for ever greater accidents and injuries that can change senior’s lives for the worse. Untreated ankle injuries from earlier in life that affect balance can also affect seniors later in life, but with some simple techniques, it’s possible for seniors to improve their balance and prevent ankle related issues.

In order to strengthen ankles, seniors can try a simple balance activity – standing on one left for a few seconds at a time, and slowly increasing the intervals. For added support, Denver seniors can hold onto a table, chair or other support device. It might seem like a trivial exercise, especially when combined with resistance training and cardio, but it’s a simple technique that can help prevent seniors from future or further injury, and isn’t that worth a whole lot more?

Sources:

1. New York Times

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Despite what you may have been told, weight training isn’t just for those who want to look like body builders. Resistance training isn’t just about lifting the heaviest weights possible in order to build the biggest muscles; it has benefits to people of all ages, fitness levels, and genders. You’re never too old to start strength training, and in fact some of the biggest benefits occur for a demographic you wouldn’t expect; senior women. So Denver women, have you thought about fitness training in order to benefit your health in the following ways?

• Increases bone density
• Improves muscular strength and endurance
• Improves sensitivity to insulin, preventing diabetes
• Helps with cholesterol control by increasing HDL [good] cholesterol and decreasing LDL [bad] cholesterol
• Can improve emotional well-being
• Decreases intra-abdominal adipose tissue in healthy older women
• Helps to control potential fat gain and associated complications

Sources:

1. Suite101

Call Home Instead Senior Care when seeking elder care in Denver. Call us at 303-745-4700.

In the past, I’ve shared my mother-in-law’s ongoing struggle with mobility and health throughout her elder years with Carebuzz, and how recently she’s been trying to begin introducing physical fitness into her routine. It’s been incredibly hard for her; and she’s finding that even though she has so many other stresses in her life as a result of her changing lifestyle and health, beginning an exercise routine has been an additional source of anxiety. She worries about the impact that the exercises she’s using have upon her body, even though she knows that they should help her in the long run. She worries about how she will feel once she has managed to get herself active, because for her, it can be physically draining and a source of discomfort. She worries even more about what will happen to her if she doesn’t stick to the exercise program she has set for herself, and that is probably the biggest source of anxiety. But overall, instead of reducing stress and lifting her spirits with the knowledge that she is changing her life, it’s causing her further anxiety.

In order to improve her experience with exercise, her doctor recently made some recommendations to help her reduce her stress level so that she can follow through with her plan to lead a healthier life.

• Always choose activities that are enjoyable, otherwise seniors will grow to resent being physically active

• Avoid activities that are competitive to avoid creating natural tension. Seniors don’t need to do activities solo, but they should make sure that they avoid competitive sports and other physical activities that make them feel like they want to win

• Aerobic and anaerobic exercises can both help reduce stress. Seniors should incorporate 30 to 60 minutes of aerobic exercise into their routines 3-5 days per week, and also try resistance training

• Don’t begin any activity without clearance from a doctor or assistance from a fitness professional. Seniors who worry that by completing physical activities incorrectly they will injure themselves, or are concerned about the affects upon their health can make sure these stressors are avoided

Sources:

1. Suite 101
2. Mayo Clinic

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