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No matter your age, stepping up your exercise regimen is a good idea. Physical activity strengthens your bones and muscles, builds stamina, keeps you flexible, and improves balance. It also releases endorphins to relieve stress and boost your mood. However, for seniors, it’s best to ease into a new program to ensure you are exercising safely. Overdoing it can cause an injury, and no one wants that.
The National Senior Games Association reminds us that certain factors can put seniors at risk while exercising. Aging can bring poor balance, lack of flexibility, and a generally greater tendency toward injury. Some older adults become more sensitive to heat and humidity or more vulnerable to flu and colds.
The good news is that, done properly, starting an exercise program can improve your balance and flexibility as well as your overall health. Talk to your doctor first to get help assessing your own level of risk. Your medical history and any specific current health concerns determine what types of exercise are best for you. Some may be particularly beneficial, and there may be things you should avoid.
The National Institute on Aging says seniors should spend at least 2.5 hours (150 minutes) per week on moderate-intensity exercise. You don’t have to do it all in one day; in fact, that’s not recommended. Instead, spread activity-based exercise over at least three days, and spend at least two days building strength with weight lifting, sit-ups—whatever is most appropriate and safe for you.
Set goals. That way you can celebrate and reward yourself as you reach each milestone. You can create a weekly action plan. This interactive activity planner helps you choose and customize activities that will be fun for you. If you’re a tech fan, there are several apps you can use to plan and monitor your fitness regimen.
Tips to stay safe and get the most from your exercise:
And if you need a little push to stick with your new exercise program, these five tips will help you stay motivated.
Pickleball has emerged as a beloved sport for seniors, offering many benefits for their physical, social, and cognitive well-being. So, whether you're a seasoned player or a beginner looking for a new hobby, consider embracing pickleball as a game-changer for your overall health and happiness in your golden years.As we age, staying physically active becomes essential for maintaining a healthy lifestyle and enjoying more vitality and well-being. Fortunately, there is a sport that has gained popularity among seniors in recent yearspickleball. Pickleball combines elements of tennis, badminton, and table tennis, offering numerous benefits for older adults. From improving cardiovascular health to fostering social connections, this low-impact sport has proven to be a game-changer for seniors seeking an enjoyable and accessible way to stay fit. Let's delve into the world of pickleball and explore the benefits for older individuals. Low-Impact Exercise One of the most significant advantages of pickleball for seniors is its low-impact nature. Unlike high-impact sports like running or basketball, pickleball places less stress on joints, reducing the risk of injuries and joint pain. The game is played on a smaller court, requiring less lateral movement and putting less strain on the knees, hips, and ankles. The low-impact nature of the game makes pickleball an ideal choice for seniors with arthritis or those recovering from joint-related surgeries.Furthermore, the game's slower pace allows seniors to build endurance gradually while engaging in a moderate-intensity workout. Combining aerobic and anaerobic movements in pickleball enhances cardiovascular health, lowers blood pressure, and strengthens the heart. Regular sessions help seniors improve their overall fitness levels, stamina, and balance, reducing the likelihood of falls and enhancing their independence. Social Interaction and CommunityPickleball is more than just a sport; it's a social activity that fosters connections among seniors. Many communities and retirement centers now offer pickleball facilities, bringing people together to play and socialize. The game's doubles format encourages teamwork, communication, and camaraderie, making it an excellent opportunity for seniors to meet new people and develop lasting friendships. Playing pickleball promotes a sense of belonging and community involvement, which can combat feelings of loneliness and isolation. Seniors who participate in pickleball leagues or join clubs often report increased happiness and improved overall quality of life. Cognitive BenefitsPickleball isn't just a physical workout; it also offers numerous cognitive benefits for seniors. The game requires strategy, quick thinking, and hand-eye coordination, stimulating the brain and promoting mental agility. Regular pickleball play can enhance cognitive function, memory, and problem-solving skills, reducing the risk of age-related cognitive decline. Moreover, pickleball provides a unique opportunity for seniors to engage in continuous learning. Whether learning new techniques, refining their shots, or adapting their gameplay, seniors can continuously challenge themselves and expand their skill set. This mental stimulation contributes to maintaining a sharp mind and a sense of accomplishment. Pickleball has emerged as a beloved sport for seniors, offering many benefits for their physical, social, and cognitive well-being. The low-impact nature of the game allows seniors to remain active without putting excessive strain on their bodies. The social aspect of pickleball fosters a sense of community and combats social isolation. Additionally, the cognitive demands of the game help seniors stay mentally sharp and agile. So, whether you're a seasoned player or a beginner looking for a new hobby, consider embracing pickleball as a game-changer for your overall health and happiness in your golden years. Get on the court and start experiencing the remarkable advantages of pickleball today! Comfort Keepers Can HelpCaring for others and ourselves can take a lot of thought and preparation as we age. Our Comfort Keeperscan help encourage seniors to meet activity guidelines, recommend ways to add more physical activity to their day, and can help to motivate a senior to stay active. Our trained caregivers can provide transportation to a local park, a trail, or greenways to enjoy a walk together or watch a pickleball game. Caregivers can drive clients to scheduled doctor appointments, provide mobility assistance and meal preparation, and help with activities of daily living. We believe in Elevating the Human Spirit by providing our clients with practical assistance and daily moments of joy. By giving equal parts compassion, attention, and comfort, our goal is to help seniors feel independent again while promoting good health to enjoy their days. ResourcesNational Library of Medicine (NIH): Pickleball: Injury Considerations in an Increasingly Popular SportAmerican Institute for Preventive Medicine: What can the Well-Being Industry Learn from Pickleball?Medical University of South Carolina: Pickleball: Fastest Growing Sport Especially for Seniors
There is a high incidence of cardiovascular disease in seniors. In fact, 35% of seniors 65-74 and 59% of seniors 75-84 years old have cardiovascular disease. Taking a few preventative steps can lead to a more active independent lifestyle later in life.A published study in the journal Circulation confirmed that taking more daily steps for seniors was associated with a decreased risk of cardiovascular disease. Additional positive effects of physical activity include the following: More prolonged independence. Higher self-esteem. A better quality of life. Realizing joy in everyday moments. More good news: no additional gym equipment is required, just a comfortable pair of shoes.How can seniors count steps?Today more seniors are adopting technology and smartphones. The Apple Health app on iPhones and the Google Fit app on Android phones are examples of pedometers already integrated into the smartphone. However, you don't need technology to count steps, the old fashion way works too, and it's easy; remember, 1 mile equals 2,252 steps when strolling. Creative ways for seniors to incorporate steps into each day Take the dog for a walk twice a day, or volunteer to walk a neighbors dog A senior can create or join a neighborhood walking group. Check with the local mall or shopping center, as these are frequent senior walking destinations during the winter months A walk to the store instead of driving and picking up something special for dinner Meet a friend for a cup of coffee, but walk to the destination A walking tour of the neighborhood Give up the newspaper delivery and take a walk to the store daily to pick it up Meet a friend for a movie and take a walk together afterward Go to the beach and take a leisurely stroll to enjoy the day Invite the grandkids over and take a walk together Schedule walks onto the calendar, making it a habit and something to look forward to Invite a friend to join a senior for a walk, and they can meet halfway When talking to a friend on the phone, suggest continuing the conversation in person and on a walk Take a walk while talking on the phone and catching up with friends and family. Get to know the neighborhood and walk a different way each day Create a playlist of favorite songs to listen to while walking Download an audiobook and listen while enjoying a walk Pick up a bird-watching book and see how many there are to find in the neighborhood while on a walk Comfort Keepers Can HelpCaring for others and ourselves can take a lot of thought and preparation as we age. Our Comfort Keepers can help encourage seniors to meet activity guidelines, recommend ways to add more physical activity to their day, and can help to motivate a senior to stay active. Our trained caregivers can provide transportation to a local park, a trail, or greenways to enjoy a walk together. Caregivers can drive clients to scheduled doctor appointments, provide mobility assistance and meal preparation and help with activities of daily living.We believe in Elevating the Human Spirit by providing our clients with practical assistance and daily moments of joy. By giving equal parts compassion, attention, and comfort, our goal is to help seniors feel independent again while promoting good health to enjoy their days. Questions, please call Comfort Keepers today at - 970-241-8818. References and Additional Information National Library of Medicine - The Burden of Cardiovascular Disease in the Elderly: Morbidity, Mortality, and Costs National Library of Medicine - Physical Activity in Elderly Prospective Association of Daily Steps with Cardiovascular Disease: A Harmonized Meta-Analysis Healthline - How Walking 6,000 Steps Per Day Can Boost Heart Health for Older Adults Medical News Today - cardiovascular disease: Walking 6,000+ steps daily may lower risk for older adults
Seniors Helping Seniors In-Home Services Offers Advice for Rekindling Purpose and Joy After the HolidaysSeniors Helping Seniors owners C.J. Girod and Travis Hudson are placing a spotlight on advice and insights for how seniors can find meaningful ways to stay engaged and motivated in the new year.Seniors Helping Seniors in-home care services, a franchisor with over 115 franchise partners and more than 300 territories nationwide, has grown rapidly in recent years. The company attributes its success to its skilled team of caregivers who foster meaningful connections with their senior care receivers. While the holiday season is often filled with joy and activity, the weeks that follow can be particularly challenging.According to a study by the American Psychological Association, 89% of U.S. adults report feeling the holiday blues. For older adults, this emotional slump can be even more pronounced. The shift from the holiday seasons energy to a quieter, more isolated period can lead to sadness and make it difficult to maintain an active lifestyle.After the excitement of the holidays, it can be especially tough for seniors to stay active, particularly in colder climates, said C.J. Girod, President of Seniors Helping Seniors Southwestern PA, which serves southern Allegheny County and northern Washington County. We see every year how the post-holiday season can bring unique challenges for our elderly friends, family and neighbors.The key to staying active once the holidays have passed is to find meaningful ways to stay engaged and motivated as the new year begins, said Travis Hudson, Owner of Seniors Helping Seniors Pittsburgh Northeast, which serves northern and eastern Allegheny County and western Westmoreland County.We work closely with our senior care receivers and their families to cultivate routines and activities that inspire a sense of purpose and fulfillment throughout the year, but especially during the holiday season, Girod and Hudson said.Some of Girods and Hudsons tips for seniors looking to shake off the post-holiday doldrums include:Set small goals for the new year.Maintain social connections.Stay physically active.Look for opportunities to volunteer.Create a cozy, positive environment.Seniors Helping Seniors in-home services has grown rapidly in recent years, extending its reach into more than 30 U.S. states as well as international markets.Seniors Helping Seniors services stand out from other brands in the elder care space partly through its commitment to hiring senior caregivers, which provides employment opportunities for seniors and better cultivates meaningful relationships between caregivers and care receivers.What I truly appreciate about working with Seniors Helping Seniors network is that its commitment to improving health and well-being goes beyond just our clients, Girod said. Our whole team is deeply committed to making a positive difference in the community as a whole, and we are always looking for new opportunities to offer support and care to those who need it most, said Hudson.Caregivers are at the core of what we do, and their work is essential to the health and happiness of so many people around the world, said Seniors Helping Seniors President Namrata Yocom-Jan. Nearly half of all caregivers in the U.S. are over 50 and face their own health challenges. Thats why Seniors Helping Seniors in-home service prioritizes hiring caregivers over the age of 65 and provides comprehensive support to promote their mental, physical and emotional well-being.Over the past 25 years, weve put a lot of work into ensuring that Seniors Helping Seniors in-home care is not only the best option for our seniors but also for caregivers across the country, Yocom-Jan said. Thats something we are extremely proud of, but its not something we take for granted. We will continue to make sure anyone who has the passion and skills to be a great caregiver will find a great opportunity to grow and make an impact with Seniors Helping Seniors services. Our caregivers truly have a way to give and to receive.For more information on Seniors Helping Seniors in-home care, visit seniorshelpingseniors.com.
Terracina Senior Living: A Vibrant Senior Living CommunityI like to know my options. Terracina Senior Living is a vibrant senior living campus that offers a healthy aging lifestyle, intergenerational programming, and exceptional services and amenities designed to meet the diverse needs of our residents.What We OfferIndependent Living, Assisted Living, Memory Care, Respite Care, Transitional & Skilled Nursing CareCampus Amenities & FeaturesChef-prepared mealsLife Enrichment programsHousekeeping and linen servicesScheduled transportationPet-friendly accommodationsComplimentary Wi-Fi in common areasBasic cable TVMonth-to-month rentalNo buy-in feeGiGi Assistant appIndependent LivingAt Terracina Senior Living, we believe life can get better with age. Our programs help you live your passions, fulfill your potential, and keep precious memories alive while making cherished new ones. Enjoy a wonderful life at every stage and experience how rich life can be.Independent Living Includes:Three chef-inspired meals per dayWeekly housekeeping, linen, and towel servicesLife Enrichment programsScheduled transportationAll utilities, including local telephone serviceBasic cable TVComplimentary Wi-Fi in common areas24-hour on-site staffingAvailable at: TERRACINA GRANDAssisted LivingTerracina Grand excels at helping residents transition from independent life to a more supportive environment. Engage in daily social activities and improve your quality of life as you age. Comprehensive personal care services are available around the clock.Assisted Living Includes:Three chef-inspired meals per dayWeekly housekeeping, linen, and towel servicesLife Enrichment programsScheduled transportationAll utilities, including local telephone serviceBasic cable TVComplimentary Wi-Fi in common areas24-hour on-site staffingPersonal assistance with activities of daily living (charged at an additional monthly rate)Available at: TERRACINA GRANDMemory CareWhen experiencing memory loss, our Pearls of Life memory care provides a dignified and well-rounded life for residents. Utilizing the Montessori Inspired Lifestyle, our caregivers focus on individual strengths and engage residents in meaningful activities.Memory Care Includes:All-inclusive memory careMontessori Inspired Lifestyle Approach for Dementia CareThree chef-prepared meals per dayAll utilitiesBasic cable TVWeekly housekeeping, linen, and towel service24-hour on-site staffingPersonal assistance with activities of daily living (charged at an additional monthly rate)Available at: TERRACINA GRANDVILLA AT TERRACINA GRANDRespite CareTerracina Senior Livings respite care is the perfect solution for providing your loved one with individualized care while you take a break.Respite Care Includes:Fully furnished apartmentHousekeeping, linen, towel, and laundry servicesThree chef-inspired meals per day24-hour on-site staffing24-hour emergency call systemEmergency call pendantBasic cable TVComplimentary Wi-Fi in common areasPersonal assistance with activities of daily living (charged at an additional monthly rate)Available at: TERRACINA GRANDVILLA AT TERRACINA GRANDTransitional & Skilled Nursing CareAt Gardens at Terracina Health & Rehabilitation, our rehabilitation and wellness services help you return home as soon as possible. Each individual receives a customized treatment plan to promote improvement in physical strength, health, and endurance.Transitional & Skilled Nursing Care Includes:Skilled nursing carePrivate roomPersonalized service offeringsThree chef-inspired meals per dayTherapeutic dietsSocial servicesHousekeeping, laundry, and linen servicesAll utilities, including telephoneBasic cable TV24-hour on-site staffingLife Enrichment programsAvailable at: GARDENS AT TERRACINA HEALTH & REHABILITATIONExperience Award-Winning CareWhy Live Here: Schedule a Tour, See Virtual Tour, Connect With UsTerracina Senior Living offers a warm and welcoming community with a variety of living options and services to suit your needs. Discover the rich, fulfilling life you can lead at Terracina Senior Living.