Exercise Ideas For Seniors: Stay Fit by Moving at Any Age

As an Authorized Validation Organization, Meridian Senior Living finds value in sharing with caregivers beneficial articles from the Validation Training InstitutePublished on April 16, 2024 by The Validation Training InstituteAs a member of the Validation Training Institute (VTI) Board, a mindfulness teacher, and an individual engaged in both the physical and mental aspects of aging, I find myself standing at the intersection of profound personal and professional insights. The journey of aging is not just a physical one characterized by the inevitable changes in stamina, muscle mass, and the appearance of wrinkles. At 52, these signs of aging are tangible reminders of the bodys natural progression. However, there is another aspect of aging that often lurks in the background, unnoticed until it forcefully demands attentioncognitive decline.My connection to cognitive decline is both distant and intimate. While my own thoughts rarely wander to fears of disorientation or loss of mental acuity, the shadow of Alzheimers disease looms large in my family history. My mothers aunts extreme cognitive decline serves as a stark reminder of the potential futures many of us may face. My mothers fear of following in her aunts footsteps is a constant presence in her life, yet I find myself ponderingwhat if I do experience significant cognitive decline myself? Which parts of my consciousness will fade, becoming inaccessible to both me and those around me? How would I wish to be treated by my caregivers in such a scenario?It is here that the Validation Method, developed by Naomi Feil, becomes not just a professional tool but a beacon of hope. Validation is a way of communicating with and understanding individuals experiencing cognitive decline. It emphasizes empathy, respect, and the dignity of the person, regardless of their cognitive state. This approach aligns closely with my values as a mindfulness teacher and my understanding of the human consciousness as explored in Jack Kornfields The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology.Kornfields exploration of consciousness in Buddhist psychology offers profound insights into the nature of our minds and beings. Consciousness, as described, is clear, timeless, and untouched by the transient thoughts and attachments that flit through our minds. This understanding underscores the importance of touch and eye contact, especially when speech and hearing may no longer serve as reliable bridges of connection. In the context of cognitive decline, these forms of non-verbal communication resonate with the core of our being, reaching the part of us that remains aware and responsive.The essence of mindfulnessbeing fully present and compassionate with what isparallels the Validation Methods approach. Both practices honor the individuals experience and the fundamental integrity of their consciousness. As a mindfulness teacher, my journey into Buddhist psychology deepens my appreciation for the nuanced ways in which we can connect with and support individuals experiencing cognitive decline. It reminds me that beneath the challenges of communication and memory, there exists a profound human awareness deserving of dignity and love.In contemplating my own aging and potential future with cognitive decline, I am comforted by the knowledge and practice of Validation and mindfulness. These approaches not only provide a framework for compassionate caregiving but also remind us of the resilience and depth of the human spirit. They teach us that even as certain faculties may diminish, the essence of who we area consciousness that is clear, expansive, and fundamentally unblemishedremains.Incorporating the Validation Method with the insights of Buddhist psychology, we can create a caregiving environment that respects and honors the fullness of the individual. As we navigate the complexities of aging, both as caregivers and as individuals facing our own journeys, let us do so with the wisdom, compassion, and mindfulness that every person deserves.Through the exploration of these interconnected paths, we are invited to view aging and cognitive decline not as fearsome unknowns but as opportunities for deepening our practice of empathy and understanding. As we look forward to the years ahead, may we embrace the aging process with grace, supporting ourselves and others with the dignity and respect inherent in the Validation Method and the teachings of mindfulness and Buddhist psychology.

Falling temperatures mean illnesses such as the common cold, influenza and respiratory syncytial virus, known as RSV, are starting to spread. Combined with the still-present COVID-19 virus, these illnesses can lead to hospitalization for older adults, especially in those already diagnosed with heart and lung conditions or who are otherwise immunocompromised. This means its time to think about how these people will protect their health this winter. Getting the flu shot is one of the best ways to do so.It is important for vulnerable seniors to receive their flu shot as soon as possible.Ive seen patients for more than 20 years and have heard a variety of concerns about the flu vaccine. The most common worry Ive encountered is that the shot will give you the flu. While there can be mild side effects from the flu shot such as fever, aches or fatigue, the vaccine itself will not give you the flu. In fact, adults who get the flu shot are much less likely to get the flu.Although no vaccine prevents illness 100% of the time, if you are vaccinated and still get the flu, you are much more likely to have a mild case of the illness. Last years data showed that the flu vaccination significantly reduced flu-related hospitalization among adults.Of course, you should talk with your personal primary care doctor about how the vaccine fits into your care plan. If you are over 60 years old and on Medicare, ArchWell Health providers are available to answer questions about the flu shot and other health concerns specific to older adults.If you are a senior with a respiratory or heart condition such as COPD, asthma or a heart condition, or are actively receiving cancer treatments that make you immunocompromised, your doctor may also suggest you receive the RSV vaccine. For the first time, the RSV vaccine is available to older adults to protect them against this viral illness that can lead to pneumonia and hospitalization.Many local pharmacies make it easy and affordable to get your yearly vaccines and may offer the latest COVID-19 booster.Keeping our communities healthy this winter is a communal effort. Getting the annual flu shot and other important vaccines is a great way to protect yourself and your loved ones.

Does it take a little more time to find the word you're looking for, or to remember someone's name? Has multitasking become a challenge? If so, you're not alone these are common brain changes for older adults, and they may be nothing to worry about.But how do you know what's normal and what's not? And how can you boost brain health as you get older? Keep reading to find out.The Aging Brain: What's Normal, What's NotWhile the following issues can be irksome, they're associated with normal aging:Recalling names and numbers: Strategic memory starts to decline at age 20, making this type of recall more challenging.Remembering appointments: Your brain may keep this information locked away until it's triggered by a cue like a reminder phone call or calendar notification.Multitasking: As you age, it can be difficult to do more than one thing at a time.Learning something new: Senior brain aging means it may take longer to commit new information to memory.These issues, on the other hand, are not part of the normal aging process:Asking the same questions repeatedlyGetting lost in places you know wellHaving trouble following recipes or directionsBecoming more confused about time, people and placesEating poorly, not bathing or behaving unsafelyIf you're experiencing any of the latter issues, talk to your ArchWell Health team to get to the bottom of it.A Closer Look at Brain HealthTo better understand the normal aging process, it helps to know that your brain changes throughout your life, which impacts cognitive function. The brain starts to shrink in middle age, and the rate of shrinkage increases by age 60. Consider this: A typical 90-year-old brain weighs 1,100 to 1,200 grams at least 100 grams less than a typical 40-year-old brain.Other common changes in the aging brain include:Declining levels of neurotransmitters, which play a key role in thinking, learning and memoryDecreased blood flow, which can affect speech, movement and memoryIncreased inflammation, which can contribute to cognitive declineBut while these changes can affect brain function in healthy older people, they don't have the final say. Many older adults have larger vocabularies, deeper understanding of the meaning of words and greater knowledge than younger adults do. In fact, verbal abilities and abstract reasoning actually improve as we age. Older adults can also form new memories and learn new skills even if it takes a little extra time. The aging brain can adapt and change, giving you the opportunity to rise to new challenges in your golden years.Understanding Cognitive DeclineKeep in mind that while some degree of cognitive decline is a normal part of aging, dementia is not. Dementia involves a loss of cognitive function that interferes with your everyday activities and quality of life. Alzheimer's disease is the most common form of dementia in people over age 65.There are three stages of Alzheimer's disease: mild, moderate and severe:Mild: The first stage of Alzheimer's involves memory loss and potential issues such as wandering, trouble paying bills and taking longer than normal to complete daily tasks.Moderate: In this stage, the person may have trouble with language, reasoning, conscious thought and sensory processing.Severe: In the third stage of Alzheimer's, brain tissue has shrunk to a degree that the person cannot communicate and is completely dependent on others for care.The causes of Alzheimer's disease likely include a combination of age-related changes in the brain, along with genetic, lifestyle and environmental factors. But several strategies may help reduce the speed of cognitive decline, including engaging in mentally stimulating activities, maintaining social connections and prioritizing physical activity.Cognitive Exercises for Older AdultsYou've probably heard of the use it or lose it" principle. When applied to senior brain aging, it's a reminder that if you don't use an area of your brain for a while, you can lose that cognitive function altogether.Don't let that happen to you! There are many cognitive exercises to help boost your brain health and improve memory. Here are some to consider.Brain-training gamesOne large study found that doing just 15 minutes of brain-training activities at least five days a week improved brain function, including working memory, short-term memory and problem-solving skills. Researchers used activities from the free site Lumosity that focus on the ability to recall details and quickly memorize patterns.Many sites and apps offer these types of brain games. If you're an AARP member, you can take advantage of free access to Staying Sharp, an award-winning digital program that includes a variety of engaging games that test your focus, recall and word skills.If physical games like bridge, chess or Scrabble are more your speed, you can still reap mental rewards. Just call a few friends, break out the game box and get ready for a good time (while simultaneously benefiting your brain).Your local ArchWell Health center also hosts bingo, card game events and more. And you don't have to be a member to join these fun classes and activities.Physical activityYour whole body is interconnected, which is why physical exercise directly impacts your brain health. Regular exercise reduces the risk of age-related decline and protects the brain against degeneration. It can also improve your memory, cognition and motor coordination.Try one of these simple and fun aerobic activities to strengthen your body and your mind:chair yoga at ArchWell Healthwalkingrunningzumba classes at ArchWell Healthhikingswimmingdancingcross-country skiingBonus: You can easily do these activities with a friend, which enhances the brain benefits a recent study showed that people who had more frequent social contact had a lower risk of cognitive decline and dementia.A Word from ArchWell HealthRemember, dementia doesn't go hand in hand with aging. Consider the case of cognitive super agers. These 80-and-over marvels boast memory performance comparable to people 20 to 30 years younger. Enriching experiences as well as plenty of social engagement may contribute to their successful senior brain aging.So don't let cognitive changes have the last word. You have the power to boost your brain health! Reach out to your ArchWell Health care team to help you create your healthy aging plan today.