Common Traits of Longevity

What do the longest living people

in the world have in common?

They say that it is the little things that matter most in life.  That is true especially when talking about the secrets of longevity.  Apparently it is the small details of daily living that add up to a healthier and longer life.  That is what the people at National Geographic discovered when they tried to explore the secrets of longevity among various people and cultures.  While looking for the common traits in lifestyle among the longest living people on the planet, they discovered certain similar practices which could be considered a formula to living a longer life. 

There are areas of the planet where people tend to enjoy longevity.  People there reach the age of 100 at extraordinary rates and reach these ages enjoying   amazing health  and strong cognitive capabilities.  The places have been geographically and demographically defined as the Blue Zones.  Blue Zone places like Greece, Nicaragua and Japan can teach the rest of the planet how to live a long and healthy life.  In the book, “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest”, Dan Buettner maps out some common traits shared be these groups of people.

Lifestyle of Food

Diet is key to longevity.  Those who live in the Blue Zones share the same foundation in their diets. They all get the bulk of their protein from beans rather than meat.  High consumption of proteins from animal products can increase mortality levels by 70% and greatly increase the risk of getting cancer.  The Blue Zone centenarians eat beans, grains, fresh fruits and vegetables on a daily basis and enjoy small amounts of meat only a couple times a month.  They also drink a little wine daily which brings high levels of polyphenols and antioxidants into their diets. They live much longer than average with just a fraction of the current rate of dementia in their elderly years.

Lifestyle of Motion

People who live to the age of 100 and older are engaged in physical activity throughout their lives.  They don’t actively take part in exercise like per se but their lifestyles are set up so they are constantly in motion either through walking, gardening or doing household chores, mostly without the aid of modern conveniences.  Their daily chores keep them fit because they do them the old fashioned way: walking to the stores instead of driving, kneading bread instead of buying it sliced and packaged, planting, watering and weeding a vegetable garden…. These daily tasks create unconscious physical activity which carried out over a lifetime leads to a fit and healthy body.

                                                                                         

Lifestyle of Purpose

Having a sense of meaning or purpose in your life can add up to 7 years to the average lifespan.  The people living in the Blue Zones focus on family and relationships.  They live with or near their adult aged children and help raise their grandchildren.  They are deeply involved in the daily lives of their family because they all live, work, eat and play together.  Having a deep sense of purpose and involvement with the people you love adds years to a lifespan. 

Lifestyle of Community

Those living in the Blue Zones have a real sense of belonging to their community.  They share a commitment to social network that they have built over a lifetime.  Most live in a village setting with people they grew up with and have known for years.  The concept of being lonely, which can take 8 years off average life expectancy, would be hard for them to understand.  In addition the bulk of the centenarians are involved in a faith based group of some kind. A deep religious faith and connection to other faith based people can add up to a decade in life expectancy.

Taking a lesson from lifestyles found in the Blue Zones and adapting them to our daily lives can be a challenge but is well worth the effort.  Aging cannot be helped but how you live as you age can make an amazing difference in the quantity and quality of the years you enjoy.

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their residents since 1999.  Together the two companies provide comprehensive care for the elderly in the Fox Valley area of Wisconsin.

Sources:

“Here are the Secrets to a Long and Healthy Life” by Simon Worrall, National Geographic. April 12, 2015.

“The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest” by Dan Buettner.

National Geographic, 2009.

“Top Lifestyle Changes for Older Adults to Live a Longer, More Enjoyable Life” by Derek Jones, April 4, 2016.

Aging Joints

Joint pain can be one of the most

crippling aspects of living with arthritis.

A sharp burning, ripping pain… a constant pins and needles sting…  a throbbing, traveling ache… the constant echo of hurt … the pain of Arthritis is experienced differently by those who suffer from it.  For some it is stiffness and discomfort when rising in the morning for others it is chronic and disabling pain which travels through the body like a hot fiery poker.

Arthritis literally means “joint inflammation,” but the term really defines more than 100 different conditions which affect joints throughout the body.  Symptoms of arthritis can include swelling, pain, stiffness and a decrease in range of motion as the disease influences the muscles, tissues and the bones associated with joints.  People of all ages, sexes, and races can suffer from arthritis and it is the leading cause of disability in America.  More than 50 million adults and 300,000 children have some type of arthritis.  Arthritis is more common among women and it occurs more frequently as people age. There are two common types of arthritis which are prevalent among the aging, Osteoarthritis and Rheumatoid Arthritis.

Osteoarthritis

Considered a common form of joint disease, OA usually afflicts people over the age of 60.  Although many elderly experience this type of arthritis in some degree or another, it is not considered an inevitable part of aging. Generally those with this disease deal with limitations in their movement and experience pain.  Osteoarthritis usually affects weight-bearing joints and is commonly associated with a deterioration or breakdown of the joint itself. Osteoarthritis destroys the cartilage which acts as a cushion-like connection between the joints.  When everything is working well, the cartilage protects the bones of the joint from rubbing on each other.  When Osteoarthritis attacks the cartilage it begins to die and disintegrate leaving the joint to grind bone on bone, causing pain.  

Carrying extra weight can really add stress to the lower body joints and is a documented factor in the development of Osteoarthritis.  At risk, in particular, are knees and hips.  For every extra pound a person gains, an added 4 pounds of pressure are on the knees and each pound increases the pressure on the hips by a factor of 6.

Another common factor in the onset of OA is injury or overuse of joints.  Former athletes have a higher risk of developing Osteoarthritis as they age due to increased stress or sport related injuries and on their joints when they were young.  Even those who were not athletic their youth can develop problems as they age due to repetitive motion that put stress on their joints. 

Genetics can also play a role in the onset of Osteoarthritis, especially when there is a family history of arthritis in the hands.  Families pass on bone abnormalities which affect the joint shape and causes problems with the cartilage. 

Rheumatoid Arthritis

Considered a chronic autoimmune disease, RA is a systemic inflammatory condition that causes joint destruction. Currently there is little understanding why those with Rheumatoid Arthritis develop an immune system that attacks itself.  The immune system, normally used to fight infection, attacks the joint causing inflammation, swelling, stiffness and pain. Rheumatoid Arthritis causes progressive deterioration of the joints and often often results in permanent joint damage, deformity and disability.

The onset of Rheumatoid Arthritis can be as early as in the mid-twenties and affects people throughout their lives.  RA presents itself with swelling and stiffness in the joints of the shoulders and neck, hands and wrists, hips, knees and feet and is often more noticeable in the mornings or when the body is resting.  Because RA affects the entire body, other symptoms such as fever, weight loss, fatigue and loss of appetite are often associated with RA and the inflammation can affect the body’s glands, blood vessels and the lining of the heart and lungs. 

Managing Arthritis

What can individuals with arthritis do to decrease the pain associate with this disease? 

Exercising is a key component to improving health and can help ease some symptoms of arthritis.  Studies have shown even two minutes of exercise daily is enough to ease pain, improve energy levels, strengthen muscles that support joints, increase joint range of motion, plus lose excess pounds that add stress to painful joints. Pool-walking and water aerobics can be an incredible workout that does not strain joints.  Stretching and building strength in muscles through yoga and Tia chi can also be beneficial for those who suffer with Arthritis pain.  Walking, biking and swimming are other good options.

It is important to balance activity with rest.  Moderate movement with Arthritis is beneficial, but over exercising can cause increase in joint pain. 

Eating a healthy balance diet with an emphasis on food with anti-inflammation properties can make a real difference in levels of arthritic pain.  Focus on consuming lean or low fat source of protein, food rich in calcium and dark green and orange vegetables and foods rich in antioxidants such as fruit. Tart cherries, blueberries and raspberries can help limit inflammation and pain levels in joints.

Along with exercising and diet, there are other options to help manage arthritic pain.  Consult with your family physician about medications that may be of benefit to you such as vitamins, and/or supplements associated with relief from arthritis pain.

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their residents since 1999.  Together the two companies provide comprehensive care for the elderly in the Fox Valley area of Wisconsin.

Sources: 

www.arthritisfoundation.com

www.arthritis.org,

www.cdc.gov/arthritis/basics

www.myageingparent.com/health/medical/arthritis-in-the-elderly. Feb. 18, 2015.

www.pharmacytimes.com/publications/issue/2003/2003-12/2003-12-7559,Greta M. Pelegrin, PharmD

Preventing Alzheimer’s disease

Pro-actively reduce the risk of getting Alzheimer’s disease

The numbers are scary.  Currently there are over 5 million people in the USA suffering from Alzheimer’s disease.  This condition affects one out of eight people over 65 and one out of two for those over 85.  This progressive disease slowly destroys the connections between brain cells, leaving holes in the brain tissue.  It steals memories and the ability to communicate and respond to one’s environment and eventually leads to death.  It is the sixth leading cause of death in the country now and is expected to affect more and more people as our population ages.  World-wide it is estimated that there will be about 135.5 million people with Alzheimer’s by 2050. 

In the beginning, Alzheimer’s usually presents itself as a mild form of forgetfulness or short term memory loss.  At the early stages of cognitive problems there may be time to delay the onset of future memory issues.  The Alzheimer’s Research & Prevention Foundation believes that memory loss is not a normal or natural part of aging.  With proper preventative action, the brain can be rejuvenated and the risk of developing Alzheimer’s greatly reduced.  For those already diagnosed with Early Cognitive Impairment, studies show that actively working the brain can elevate symptoms and actually reverse some of the damage caused by the disease, as well as delay further damage to the brain.

The Alzheimer’s Research & Prevention Foundation promotes “Four Pillars to Alzheimer’s Prevention”.  These preventative measures are for all seniors and elderly who wish to be proactive about their cognitive health.  For those already diagnosed with Early Cognitive Impairment or dementia, these measures can actively slow down the progression of the disease and provide a longer, healthier life prolonging the onset of disabling symptoms.  The ARPF suggests focusing on these four areas of prevention:

1.      Diet and Supplements

2.      Stress Management

3.      Exercise

4.      Prescription Medications

Diet and Supplements

Lifestyle has a direct impact on developing Alzheimer’s disease.  Beyond genetic predisposition, a person’s chance of being diagnosed with any form of dementia is greatly influenced by diet.  Eating correctly to promote better memory, prevent memory loss and slow down cognitive impairment is an excellent place to start.  An Alzheimer’s prevention diet is comprised of

·         20% good fat - extra virgin olive oil, avocado, flax seed oil and Omega-3 fish  oils

·        40% lean protein – fish, chicken, turkey and soy

·        40% complex carbohydrates – fresh fruit & vegetables, whole grains, and legumes

·       Super food for the brain – blueberries, spinach, walnuts, wheat germ and flax, etc.

Beyond diet, vitamin and minerals play an important role in preventing Alzheimer’s disease.  Taking a basic multiple vitamin and mineral supplement with folic acid is a good place to start.  Vitamin C taken with Vitamin E has been proven to reduce risk of Alzheimer’s by up to 20%.  Other supplements to boost memory include ginkgo biloba, phosphatidyl serine, Omega-3 Oils, acetyl-L-carnitine, coenzyme Q10 and alpha lipoic acid.

Stress Management

It has been proven that high levels of stress play a role in Alzheimer’s disease.  There is a relationship between high blood pressure, high cholesterol, and high cortisol levels and the onset of Alzheimer’s.  This means that balancing stress is vital to prevention of these conditions, which often leads to onset of Alzheimer’s as one ages.  Stress relaxation techniques lower cortisol levels which improve mental functions.  Although many types of stress reducing techniques are helpful, the ARPF promotes a yoga meditation called Kirtan Kriya shows a profound effect on the brain and memory as well as other aspects of overall health.

Exercise

Being active both physically and mentally is essential to an Alzheimer’s prevention program.  Physical exercise reduces the risk of developing this disease by 50% and regular exercise in women aged 40-60 shows a notable reduction in cognitive decline compared to those who do not exercise.  Studies show that 150 minutes a week of a combination of cardio and strength training boost brain size and strength as well as benefit general health.

Mental exercise reduces chances of getting Alzheimer’s disease by 50-70%.  Spending at least 20 minutes a day challenging the brain with new or different tasks improves brain function significantly.  Moreover a combination of physical exercise immediately followed by mental stimulation such as a crossword puzzle or word game gets the best possible outcomes.

Prescription Medications

Early detection and prompt medical treatment of memory problems can help delay the onset of Alzheimer’s.  In fact those with a diagnosis of Mild Cognitive Impairment have a high risk of progressing to Alzheimer’s unless a pro-active program is put in place.  A combination of prescription medications along with a holistic medical program has been proven to have the best results. Pharmaceutical medications, Bio-identical hormone replacement therapy and over the counter supplements should always be taken under the guidance of physician who is an expert in Alzheimer’s disease.  

Taking action by following the ARPF’s Four Pillars of Alzheimer’s Prevention will maximize brain size and ability and reduce the risk of getting Alzheimer’ disease. 

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two family owned companies provide comprehensive care for the elderly in the Fox Valley of Wisconsin.

Sources:

“The Four Pillars of Alzheimer’s Prevention” brochure. Alzheimer’s Research & Prevention Foundation.

Exercising the Mind to Regain Memory

Memory loss is not a normal or

natural process of aging.

Jessica noticed feeling fuzzy in her mind more and more after she reached her 70’s.  She joked about being muddle-minded and excused herself laughing about having a ‘senior moment’ when she couldn’t remember an important fact.  Jessica had always prided herself on being sharp and so wasn’t about to let age steal her quick wits.  So she decided to get proactive about her brain and began energetically exercising her mind.  She was amazed by the results. 

The brain is an organ and like all organs in the human body it experiences some natural changes as we age, yet loss of memory does not have to be one of them.  Mental decline due to aging is preventable and even reversible with the right attitude and some dedication to exercising the mind.

According to Dr. Dharma Signh Khalsa, President and Medical Director of the Alzheimer’s Research & Prevention Foundation, seniors and the elderly can avoid mental aging by keeping the brain active.  By proactively engaging the mind in “vigorous mental exercise” he calls brain aerobics, Dr. Khalsa states that mind and memory can be improved in those starting to show signs of mental deterioration.  The theory that it is normal and inevitable for the elderly to experience memory loss is no longer believed to be true.

Let Einstein be your role model

Albert Einstein has long been considered the most brilliant man in history, yet he had  very normal brain cells.  After his death, a pathologist examined Einstein’s brain tissue and discovered that the cells, or neurons, were no different from that of an average person.  What was surprising was that the supporting structure around Einstein’s brain cells was far more developed than average.  These supporting structures, called glial cells, are the connections or pathways between brain cells allowing them to communicate effectively.   Einstein’s glial cells were numerous and well developed which could account for his remarkable intellectual ability. 

Brain challenge

It is a proven fact that certain brain challenging activities will improve existing glial cells as well as actually create new ones.  Studies show that mental exercise regenerates brain cells, causing them to grow larger and stronger and become more resistant to the effects of aging.  Cognitive exercise also increases the number of connections in the brain which unlocks, activates and sustains brain power no matter what our age, but to be effective the mental activity must meet three criteria:

1.      It must engage your attention

2.      It must break up a routine activity in an unexpected way

3.      It must involve two or more of the senses.

How to exercise the brain

Just as physical exercise is essential to healthy longevity; mental exercise is the key to fighting loss of cognitive ability and memory, and a combination of the two is the best bet to remaining mentally agile as we age.  Recent studies show that greatest results are found with a combination of physical and mental exercise. A 30 minute exercise routine, such as brisk walking, followed by stretching and then a 15-20 minute mental exercise, like a crossword puzzle, increases the efficiency and power of the brain. Jolting the brain out of its normal routines is also a brilliant way to improve cognitive agility.  Learning a new language or reading a book for 10 minutes upside down stimulates the brain in amazing ways.

It is pretty easy

Like all things we should do, getting into the habit of actually doing them is the hardest part.  Mental exercises or activities are easy and can be fun.  Since the combination of physical and mental exercise gets the best results, it is a good idea to add a few cognitive activities to the end of a morning exercise routine.  Follow a yoga session with 20 minutes working working on a cross word puzzle or take a brisk walk with a friend and discuss current events.  Playing electronic games such as Sudoku or word finding games on your phone or tablet is great way to rest after a session lifting hand weights or swim laps followed by working on a jigsaw puzzle.

      It has often said you can’t teach old dog new tricks, but learning new things, especially for the aging, will improve brain functions, regenerate lost cognitive abilities and improve short term memory.  So avoid watching TV and instead pick up a good book, write a poem, play a word game, get going with new a hobby or learn a new language. Proactively pursuing mental activity will improve connections in the brain, stimulate the mind and help improve memory. 

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two family owned companies provide comprehensive care for the elderly in the Fox Valley of Wisconsin.

Sources:

“The Power of Brain Aerobics: Maximize your Memory” brochure. Alzheimer’s Research & Prevention Foundation.

Mild Cognitive Impairment

There is a difference between 
Alzheimer’s and MCI.

Margaret sometimes has troubles finding words as she speaks.  She knows what she wants to say, but the words just seem to slip away.  She halts mid-sentence searching, gets frustrated and then in embarrassment gives up speaking. She wonders why she fails to remember the simplest words. James forgets which day he promised to watch the grand-kids and often finds himself in the store with no idea what he came to buy.  He chuckles at his absent mindedness, but worries that there might be something really wrong.

Memory loss

With all the talk in the media about Alzheimer’s disease it is easy to jump the gun and assume the worst the each time the car keys can’t be found.  We all forget things, but it can be very unsettling when it happens frequently. Most elderly people live in fear of being diagnosed with Alzheimer’s so each memory lapse causes anxiety and worry.  Yet there is another possible explanation for short term memory problems.  This common condition is called Mild Cognitive Impairment.

Mild Cognitive Impairment (MCI) is a diagnosis used for people with significant short-term memory loss.  The symptoms people with MCI experience are different and less severe than those associated with Alzheimer’s.  People with MCI are usually pretty sharp cognitively and are able to retain their reasoning skills.  They can manage their own finances and easily recall events from the past.  Yet those close to them will notice a short-term loss memory issues which are severe enough that to affect their social and occupational lives.

Fear and misunderstanding about Alzheimer’s disease leads to confusion between the two conditions even though the symptoms are different. 

MCI Symptoms

• Near normal cognitive functions, like thinking, understanding and decision-making abilities.
•  Daily living functions are near normal.
• Little to no change in personality.
• Memory impaired compared to similar aged people.
• Condition may not progress over time.

Alzheimer’s Symptoms

• Impairment in cognitive functions, including thinking, understanding and decision-making abilities.
• Impairment in normal activities of daily living.
• Changes in personality.
• Impairments in memory and judgment.
• Progressive loss of functions over time.

MCI concerns

People diagnosed with Mild Cognitive Impairment are often relieved to hear their troubles are not Alzheimer’s.  Yet those diagnosed with MCI have a 12 - 15 percent higher risk of progressing to Alzheimer’s disease unless steps are taken to slow its progression.  An MCI diagnosis can be seen as the red flag that it is time to be proactive about cognitive issues.

Not a normal part of aging

People generally chalk up forgetfulness to age, but memory loss is not a normal or a natural process of aging.  Although the brain will go through some natural changes as a person ages, mental decline is largely preventable and can even be reversed with the right amount of mental exercise and stimulation.

Reverse cognitive impairment

Regenerating a brain with cognitive issues requires proper nutrition, physical exercise, stress management and appropriate prescription medications.  But most importantly, brain regeneration requires vigorous mental exercise on a daily basis. Studies show that rigorous cognitive workouts improve the mind and memory of those beginning to show signs of mental deterioration.  Participating in brain challenging activities will actually increase the size of the brain, the number of brain cells and the connection between these cells.  According to Alzheimer’s Research & Prevention Foundation, actively taking part in brain stimulating activity can reduce risk of developing Alzheimer’s disease by as much as 50-70 percent.  Making preventative changes can stop further cognitive decline and can even delay the full onset of Alzheimer’s disease.  

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two family owned companies provide comprehensive care for the elderly in the Fox Valley of Wisconsin.

Sources:

“Mild Cognitive Impairment (MCI) & Early Alzheimer’s disease, Symptoms, Diagnosis and Treatment” brochure. Alzheimer’s Research & Prevention Foundation.

Fitness for the Elder Years

Exercise needs to be the life work 

of those who wish to enjoy their elder years.

Fitness is the key to enjoying the Elder Years of life.  An active exercise program needs to become the life work of the aging if they wish to be healthy and strong enough to really enjoy their elderly years.  Many seniors and elderly can expect to live much longer due to advances in health care, but longevity without quality of life isn’t much fun.  That is where exercise comes in. 

Exercise adds to quality of life in many ways.  It can energize moods, relieve stress and help manage the symptoms of illness or pain as well as improve the overall sense of well-being. Besides that it is a lot of fun!

Many people envision exercise as high powered and intense.  That is not what seniors and the elderly really need.  The aging do not require strenuous workouts to reap great benefits from exercise.  It really is about adding a variety of movement and activity to one’s daily life.  Having a healthy mix of cardio, strength training, flexibility and balance will improve overall health keep exercise fresh and fun. Here are some things to try:

ü    Cardio Endurance Exercise - Using large muscles in rhythmic motions over a period of time, Cardio will get your heart pumping.  Cardio doesn’t necessarily mean doing high impact aerobics but can include walking, climbing stairs, hiking, cycling, rowing, tennis, and dancing.  Benefits include lessening fatigue and shortness of breath and a general improvement in endurance.  Cardio improves overall endurance for daily tasks such as walking, cleaning the house and getting out and about independently.

ü    Strength Training Exercise – This type of exercise builds up muscles with repetitive motion using light weights or resistance bands.  Strength training for the elderly isn’t about pumping iron but more about preventing loss of bone mass and preserving muscle tone.  It also improves balance and reaction speed which is important in preventing falls.  Strength training will improve walking speed and gives that extra boost for making day-to-day activities, like carrying groceries or doing household chores, so much easier.  Strength training is important to maintaining independence long term.

ü  Flexibility Exercise – Increase flexibility through either stationary or full range motion stretches.  Keeping the joints and muscles supple means enjoying a full range of motion as well as guarding against injury.  Yoga is an excellent way to increase flexibility, stay limber and increase range of motion.  Flexibility is necessary for simple tasks like turning to look behind while driving, reaching for things over your head or near the floor and playing with the grandkids.

ü    Balance Exercise – Improve posture and stability, the ability to walk or move easily and reduce the risk of falls by working on balance exercises.  Tai Chi and yoga both use a combination of poses with breathing to work on balance.  This type of exercise will increase confidence and reduce the risk of falls.

Slowing down as we enter the elder years is really not a wise move.  The aging need to see that the ultimate goal is maintaining independence and enjoying their later years are best achieved through maintaining an active lifestyle with daily exercise.  Finding a combination of exercises that suits your abilities and needs will add immeasurably to quality of life and make the Elder Years a wonderful time.  

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two family owned companies provide comprehensive care for the elderly in the Fox Valley of Wisconsin.

Exercise Excuses Used by the Aging

The Aging need to re-think their attitude about exercise 

Regular exercise needs to be a priority for seniors and the elderly.  The benefits of participating in a regular exercise program are many.

ü Adds to longevity and makes a vast difference in the quality of life for anyone in the aging population. 

ü  Boosts energy levels, improves mood and confidence.

ü  Speeds up a slowing metabolism and slows down weight gain.

ü  Increases mobility, flexibility and balance.

ü Reduces impact and risk of health issues such as heart disease, high blood pressure, osteoporosis, digestive issues and colon cancer.

ü  Improves sleep.

ü  Enhances brain power and helps fight against dementia and Alzheimer’s disease.  

The consequences for avoiding exercise for the seniors and the elderly are so many that it really is foolish to steer clear of it.  A sedentary lifestyle taken into the golden years is a recipe for illness, falls, hospital and nursing home bills and a premature loss of independence.  Yet over 75% of our aging population is not participating in some sort of physical activity.

Here are some commonly used excuses to justify not exercising.

ü  There is no point in exercising. I’m going to get old anyway.  The truth is that exercise will help you look and feel much younger than your actual years.  It will also help you stay active a lot longer too.  Regular exercise lowers the risk of many health conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure and obesity.

ü  Older people shouldn't exercise too much.  They need to save their strength and rest. The truth is that a sedentary lifestyle is very unhealthy for adults over 50.  Inactivity leads to inability very quickly.  Sedentary seniors end up with more hospitalizations, doctor visits, medications and falls than active seniors.

ü  Exercise puts the aging at risk of falling.  The truth is that by building up muscle strength, and stamina through exercise you greatly reduce the risk of falls.  Also exercise prevents the loss of bone mass and improves balance making falls even less of a risk to the aging.

ü  It’s too late to start now. The truth is you are never too old to start exercising, even if it is for the first time in your life.  There are many slow and easy ways to start including walking, stretching, yoga, and then working up to low impact aerobics or even ballroom dancing. 

ü  I’m disabled and can’t really exercise sitting in a wheelchair. The truth is that chair-bound people do face special challenges but they can still lift weights, stretch and do chair aerobics.  All of these types of exercises will increase range of motion, improve muscle tone and help promote a healthy heart.

The truth is that exercise is the key to healthy aging.  Today’s seniors and elderly who wish to be proactive about their health need to get seriously active.  No more excuses!

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly and disabled who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two family owned companies provide comprehensive care for the elderly in the Fox Valley of Wisconsin.