Seniors Site

I hate to break this to you, my fellow seniors, but there is no getting around exercising. You just have to do it. No amount of sauna sweating sessions can help you achieve the full benefits of exercising, nor those designer exercise-replicating devices you see on TV. However, the beauty of exercising is that you don’t have to spend too much on anything and thinking of all those health benefits by taking the hard road should be enough to convince you that indeed exercising is still the easiest way to a healthy you!
I won’t enumerate the benefits anymore, let’s just say that exercising delays aging, inside and out. I have seen this happen and it is never too late to exercise. Why not start now?
I have listed below everyday exercises that are suitable for seniors. This can be done at home or just about anywhere so there’s no reason for you not to do them!
· Moderate endurance exercises or aerobics. These are activities done to increase your heart rate thus training your body to improve stamina and endurance. Endurance exercises are recommended to be done at least 30 minutes everyday. For this, seniors could join health clubs and aerobic sessions or if time doesn’t permit, brisk walking and running can achieve the same effect.
· Do some squats. Squats, when done properly will strengthen your lower body specifically your hips, glutes and thighs. That means a little tighter around your fanny too! Beware though as squats can get a little tricky so you should get someone to observe you while you do some squats or perhaps do it in front of a mirror so you could see if you are doing it right. Remember that your knees shouldn’t go pass your toes and your fanny should be sticking out. To help you achieve proper form, try doing first couple of squats on a chair.
· Lift weights above your head. Ideally, do this with a fitness instructor around but if there’s none, two identical-in-weight cans or plastic water bottles can do the trick. Above head lifts will give you upper body strength.
· Do bicep curls to improve your lifting ability. Bicep curls add definition to your arms thus preventing the saggy, wrinkly look. Also, training your bicep muscles will help you in lifting everyday objects like your suitcase or your week’s groceries.
· Leg raises to strengthen your lower back. While leg raise is an excellent way of strengthening your lower back, it helps improve your balance too. You can do leg raises sideways and backwards while standing or while lying on your side.
· Stretch whenever you can! Stretching helps your muscles unknot. It also improves blood circulation. Simple stretching routines performed periodically all throughout the day keeps everything inside you oiled and moving.

Don’t we all? I mean, would love to age gracefully? I have just been to AARP website and saw there Raquel Welch and was reminded how a 70-something woman should look like. I know, I know. I shouldn’t be comparing my mediocre looks to that of an actress, I can even hear me saying to my daughter the day she fussed about how Jessica Alba looked like after giving birth while she still battles with the baby belly two years after her firstborn. However, admit it or not, who wouldn’t kill for youthful looking skin at age 60? Below are some “reported” secrets to aging gracefully. Hopefully, it will still work even if we’re this late in life!

* Smile a lot. To be able to really smile, you must learn how to let go of all the grudges you’ve been holding onto for so many years! This is not easy and it takes a lot of time but if you think of all the bad effects these grudges can bring you then might as well consider it as an investment of a lifetime!
* Wear your age and be proud! Accepting your age as well as its implications can help you age gracefully and keep depression at bay at the same time. Bear in mind that your emotional self is your biggest enemy, not your physical self since being content and happy can make you look years younger, with or without botox.
* Accepting changes. You can no longer climb a tree, so what? It takes a couple of seconds before you recognize a face, so what? You are old now and no one is expecting you to do 20-ish things anymore. Take it and revel in it! There are things you can no longer do but certainly there are things which they, young people, cannot do so that makes it even.
* Break the rules! Who says you should never go out with your gray hair all hanging for everyone to see? Whoever told you not to wear lacy Victoria’s Secrets because they are for the young ones only? Get over with the stereotypes and let yourself rule!
* Find meaning in your life. Have you fulfilled your purpose already? Or are you still finding your own little place under the sun? Are you content with what you have and would rather be home passing hours? Don’t let your golden years be wasted by waiting for death to come. You can still find your life’s meaning even this late in life.

Okay, seniors can exercise anytime they want but studies show that exercising in the morning maximizes the effect thus giving you a better result than doing it any other time of the day. Below are some of the reasons why seniors need to exercise in the morning:

• Exercising in the morning improves sleep. This is because early morning exercise sets your circadian rhythm or your internal body clock that tells your body when it’s time to wake up and when it is time to rest thus improving your sleep.
• Helps you to be consistent with your exercises. Because you are doing it in the morning, you don’t have to set aside time for it during the day which is quite hard once you start doing your everyday tasks. It’s more like doing it first thing in the morning so it’s out of the way already.
  Burns more fat efficiently. It sets your metabolism in high gear so it will burn longer than your body would normally do.
• Helps you adopt a proper mindset. Because you are still feeling that “healthy glow” that comes post-exercise, you are more conscious of the things you eat and how you do things all throughout the day.
• It regulates your hormones better. Your metabolism and hormones go hand-in-hand so when you get your metabolism going, you are also encouraging your hormones to release properly.
• It makes you more alert, keeps your blood pressure in tiptop shape and encourages good blood circulation.
• It sharpens your mind. Studies show that it improves mental acuity which lasts up to ten hours after exercise.
• You feel great. All throughout the day. You do know that exercising releases happy hormones therefore if you exercise in the morning, you feel happy the whole day.
• Trains your body when to be active and when to rest.
• Provides your brain the oxygen it needed. In the morning.
• Jumpstarts your day right. Exercise in the morning has better effects than a cold shower or a strong cup of coffee.
• You feel fulfilled since you’re able to accomplish something so early in the morning.
• The hormone cortisol is higher in the morning. Cortisol is the hormone responsible for breaking fat and turning it into body fuel or energy. Which means you are naturally stronger in the mornings than in any other time of the day.
• Your body burns stored fat rather than burning the energy source you introduced during the day since you exercised first thing in the morning and there’s not much going around to fuel your body.
• You feel lighter when exercising. It doesn’t get any lighter than mornings so take advantage of it.

Unless you have serious endocrine problem , getting fat and losing it definitely don’t happen overnight. More often than not, it is brought about your eating habits’ cumulative effect. If you would like to gain weight, try adding 500 calories to your daily intake for a week and you’ll definitely see results. In fact, a mere 100 extra calories everyday is a sure fire way to add stones on your weighting scale! With that said, losing it is pretty much the same when you’re trying to gain it. Instead of adding extra calories or maintaining a steady number of calories, try to lessen it by 100-200 calories everyday. Very soon, you’ll feel the difference! However, due to our health, seniors are strongly advised to seek help from their doctors before engaging in any weight loss programs. Below are some easy and safe fat busting tips for seniors:
· Load up on fruits and veggies. These food groups are mostly without calories or if they have, it certainly won’t hurt your weight loss efforts.
· Cut your meals by half. If you are used to having a full plate, go for half plate and fill the other half with fruits and veggies. This way you won’t feel deprived but at the same time won’t feel guilty about loading up on calories again.
· Avoid anything white. White rice, white sugar, white pasta – all these are refined thus lesser nutrients and more fattening agents.
· Drink a glassful of water before meal. Straight. It will make you feel fuller and less hungry so that when it’s time to eat, you’ll consume lesser than you would if you eat straight on.
· Focus your attention to your plate when eating. Avoid eating while watching TV as you are not totally mindful of how much you are eating. Furthermore, if you are in dire need of snacks when watching your favorite soap, prepare a chilled bowl of fruits instead of grabbing chips and junkfoods.
· Eat in portions. It is to give your stomach some time to digest the food you are taking and not feel overloaded. It is also a good training for your tummy to take meals in smaller portions.
· Go for steamed instead of fried. Better yet, avoid anything that is fried because it is not good in any way especially for an aging body like ours.
· Give yourself a break. It is not bad to give yourself a reward for being good all week. A scoop of your favorite ice cream once a week will help your body regulate its metabolism properly, in other words, you’re giving your body a huge favor too!

If there’s one thing we, seniors, avoid the most, it would be falls and slips as we all know the health implications that come with it. However, as we age, it gets a little harder to avoid falls and slips considering those several factors which might lead to a fall or a slip are the exact same things we can’t do without.
I, personally, am conscious of my surroundings and as much as possible, I avoid situations that may lead to a fall and ultimately, bone breakage. But I would rather plan ahead to prevent falls and slips rather than always be on the lookout for potentially bone-breaking situations hence my fall-injury-proof plan, so far, it is working.
It is important to note that the changes in our body are some of the causes why seniors are vulnerable to falling and slipping. Our diminishing sensorial capacity, reaction/reflex time and coordination can all result to falls and slips. Also, the medications we take everyday can also make us disoriented and dizzy doubling our chances for falling and slipping. Below are some useful tips on how to develop your own fall-injury-proof plan:
•    Ask your doctor for bone strengthening supplements which are safe to take considering your current health condition. You cannot just take calcium especially if you are under medication so it is best to consult a doctor and know what it really safe for you.
•    Exercising can strengthen your bones. Lifting weights can improve your muscle tone hence protecting your bone from breakage. Yoga and pilates on the other hand can help you improve your balance.
•    Avoid alcoholic drinks. These things can impair your sense of balance.
•    Avoid extreme temperatures. They can make you dizzy.
•    Avoid wearing high-heeled shoes instead go for rubber-soled, low-heeled ones.
•    Use handrails, guidebars and other assistive devices whenever possible. They will help you maintain proper balance hence avoiding unnecessary falls and slips.
•    Install rubber mats on wet areas of the house particularly inside bathrooms.
•    Wear non-skid, rubber slippers inside your house. This will prevent you from slipping on slippery areas.
•    Never stand on chairs and table. If you need to reach for something, have someone get it for you but never stand on chairs and tables as they might break and fall, bringing you down with them.
•    Adequate lighting inside of home. Or anywhere you walk for that matter. Well-lit areas can help you see if there is an obstacle on your way thus preventing you from falling or slipping on it.
•    Remove rugs and carpets to avoid slipping on them. If this is not possible then have them tacked so they won’t ever move when walked on.

Vacation plans? Check. Plane tickets? Check. Designer suitcases? Check. Yourself? Not yet. Well, if this is your case then you are not alone as there are many seniors who are still in doubt if they would ever fit into their swimsuits right in time for summer!

Aside from the usual last-minute diet, there are many things you should consider especially now that the summer is fast approaching. Don’t worry, there is still hope, or at the very least, a slim chance that you’ll make it into shape by summertime. So, shall we start with your be-slim-by-summer plan? Let’s go!

•    Start your day with a smoothie. Springtime is a good time to start your mornings with something naturally sweet and totally refreshing drink that is also loaded with fiber and really easy on your stomach. Smoothies are good for seniors especially those with digestion problems. It is also a good replacement for your cup of coffee if your carer won’t quit bugging you about your coffee intake.
•    Make fruits and veggies your friend. If staying healthy is not good enough a reason for you to lessen your meat intake and load up on fruits and veggies then just think about that teeny-weeny bathing suit waiting inside your closet for you. This is the only way to take off those extra inches without starving yourself to death. Be as colorful as can be with your fruits and vegetables selection.
•     Replace one meal with tossed greens. Don’t even think that tossed greens won’t fill you up because it will, and best of all, it will help things inside your stomach move south without leaving an unfulfillable void right after. In fact, if this won’t gross you out, it actually feels good!
•    Forget fad diet. It won’t do you any good, so is crash dieting. Such diets are never good at any age, double that if you belong to age 65 and above bracket. Also, fad diets don’t have longterm results and often have health risks. At your age, you don’t need that kind of risk.
•    Go for cardio exercises. It may be a little too late if you go for muscle building as summer is just around the corner so the easiest and safest route for you to take is cardio exercises. There are many cardio exercises available for seniors and it almost always depend on your level of fitness so you don’t have to worry burning yourself to death with cardio exercises. Of all exercises, cardio is the fastest burning of them all.
•    Stave off hunger by drinking water. Water will make you feel fuller, that is why dieters go for a glass of water before a meal so that they won’t feel too hungry when it’s time for the meal itself.

Since you are starting with—or thinking about—low sodium diet, I would assume that it has something to do with hypertension or managing your blood pressure. If you are a senior or nearing the golden age, it is an already given fact that you will need adjustments with your diet as not every type of food can be accepted by your body anymore. Not everything can be digested and absorbed by your body properly anyway so it is, more or less, useless to fight what nature has in store for you.

In a nutshell, sodium per se, regulates the fluid balance inside the body therefore maintaining proper blood volume and pressure. If your salt intake has become too high for your body to handle, it causes, naturally, hypertension and fluid retention. Do take note too that these conditions are not for seniors to suffer alone. In fact, even kids can suffer from these conditions considering the kinds of food they eat nowadays.

While health implications are just too high to ignore, seniors are finding it hard to maintain proper salt intake since almost all edible things are prepared with salt. Just step into a grocery store and I bet, you’ll find one unsalted—and I mean, really really salt-free—for every 10 digestible-but-laden-with-salt items there. So, here’s a guide, simplified, for seniors who would like to lessen their salt intake:

* Never touch anything “processed”. Anything that is processed is also prepared with salt, in fact, they have the highest sodium levels of all edible things so you might want to avoid them like plague. Your best bet would be fresh, organic produce, even if they cost more.
* Inspect labels and assume the worst. Notice how many items are on the racks nowadays that bear the labels salt-free or less salt or whatever. You don’t just go believing what these manufacturers tell you. If you encounter “salt-free” assume that there is a little salt in it; if you encounter “less salt” then assume that there’s an acceptable amount of salt in there but never believe that there isn’t a grain of salt involved in the preparation, that’s just impossible.
* Plan your meals. Better yet, “rebalance” your diet, only this time, you have to load up on more fruits and veggies which are naturally low in salt. This way, your body will be able to adjust its sodium levels properly.
* Find other salt alternatives. I’m not talking about branded salt substitutes, instead look for natural spices which can give your dishes flavor but not put you at risk for hypertension.
* If you have to use salt, try natural sea salt. Truth be told, refined table salt causes hypertension, not your old, regular sea salt and it is saltier than the refined one so you’re most likely to use less than you normally would.

Along with poor memory, seniors are noted to suffer from poor concentration as they age. While these two don’t really mean the same thing, they go hand-in-hand which frustrates seniors the most. One good way to measure the level of concentration you have right now is to test if you can still multitask and remember each and every detail that comes with each task. It won’t be easy and it could even be a torture but you would know right there and then how much is too much and how much is enough.

Another way to test yourself for concentration is reading a book, about halfway through the book, ask yourself if you could still remember what happened in Chapter one. If you’re able to retell yourself the story there with accuracy then your level of concentration is still excellent. Keep doing this as your way of “exercising” your memory and concentration.

I was told that when you lose your memory and concentration, not necessarily at the same time, there’s no turning back. This is the reason why, as much as possible, I avoid the pitfalls and make my brain work harder if I feel it is about to give up. I know that at some point, it will give in or morbidly “break down” as every bit of my body parts will eventually do so. It is but natural, if you come to think of it however, I am not going down without a fight and I am going to get Nature at my side just to be safe.

•    Give it a break. You should be able to know how much is enough, this way you’ll be able to work around it and not push it too hard. Remember that the idea is to somewhat train your brain to be able to focus on task at hand, you won’t achieve this if you push your way through it. Short breaks are refreshing, it will help your mind to reboot.
•    Avoid multitasking. This is a big no-no for you, aside from that, an aging brain is not designed to handle such stress and besides, no one expects you to do so. Be kind to yourself and just do things one at a time.
•    Get a good night’s sleep. Sleeping clears out cobwebs of the mind and help you think more clearly. This is your body’s way of preparing itself for the day ahead so as much as possible, indulge it.
•    Stay away from distractions. If you want to stay focused, you should learn how to stay away from distractions. If you want to get things done, you should concentrate in finishing a task before starting up with the next.
•    Meditate. Meditation helps seniors clear their minds and have a little “quiet” moment in which they will have the chance to recoup amidst chaos.

Who says seniors are not anymore up for some dancing? Actually, seniors prefer dancing classes than going to the gym and lifting some weights. If you ask a group of seniors, especially senior women, they will tell you that they rather dance to a tune than concentrate in making their muscles all primed and bulked (which is a common misconception by the way since it is impossible for women to bulk up if they don’t introduce a “bulking” substance to the body such as steroids and supplements)
Anyway, while some of us seniors are busy in mastering awesome moves to match our dancing partners, a few of us are getting bored with their fitness routines. Whether you are looking for something new or you just need something to break the monotony of your fitness routine, why not try Zumba?
Actually, I am hearing a lot about this new addition to the ever growing list of workouts available for seniors. Would you believe that the first person to ever mentioned zumba to me is my granddaughter? She’s asking for a zumba game we can pop on the game console for our planned sleepover (we do that, sometimes I sleepover their place, but most of the time, she’s the one sleeping over to mine, it’s a good bonding opportunity, you know, and we enjoy it a lot). We weren’t able to get a zumba game then so we settled for a few rounds of golf and tennis—still on the game console.  The second time I heard about it was from a dear friend who’s already on her 60s, a fitness maniac, I fondly call her. Apparently, she’s attending a fairly new class and yes, it is zumba. I need not be invited, since my interest was then piqued. Needless to say, I was with her the next time she attended a zumba class!
First point, if you love Latin music and you feel like dancing to it, then Zumba is for you. It boasts of efficient calorie burning programs that are easy to follow, not to mention, fun. Also, Zumba can be done without a dancing partner so you don’t have to wait up for a partner if you would like to attend a Zumba class, or do a Zumba round for that matter. Seniors who are having doubts about Zumba, well you can now throw them out the window as Zumba is safe for seniors.  In fact, there is a Zumba program specifically designed for seniors.
Zumba Gold, as the program is called, targets active seniors who enjoy dancing to good music and making friends in a party-like atmosphere. The program focuses on the seniors’ ability, not on their limitations. Other classes offered are basic Zumba, toning, aqua, circuit and for kids so this can easily be a family activity for those who don’t have much time. However for those who are interested to try Zumba but are having problems going out, there are DVDs and games for Xbox and Wii which can equally make you sweat like you would in a class.

Pain is almost synonymous to aging. As we age, aches and pains of the body will become noticeable and in some cases, it can even affect our quality of life. I remember the first pain I have ever experienced that stayed with me from then on came from my knees. I was still in my 30s, right after I delivered my second child. Back then, I was told that the pain must be an effect of my giving birth and loading up on calcium will eventually take away the pain. Then came the banana treatment which was recommended by my doctor to improve my potassium levels—which is associated with knee pain as well. I do understand back then that aggressive therapy—which includes medications and such– was not a suitable solution for me as I decided to breastfeed the baby instead I was given safe enough pain management program involving right diet and exercise to combat pain. Although we were quite successful in improving my condition without having to take maintenance medications, I know that if I lose sight of my diet, the pain will come back.
The good news is, it can be done. You don’t even have to go out of your way as most of the foods recommended for pain management can be easily bought in supermarkets and groceries, some you can even grow on your own:
·         Berries. Berries are good not only for their antioxidative property but also because they contain resveratrol. Resveratrol protects your cartilage from damage however taking too much of this can actually cause joint pain. Don’t worry as your fresh berries won’t make you overdose on resveratrol, in fact it’s the capsule form that usually receives bad reports so better stick with fresh ones.
·         Ginger. Ginger is very good for those suffering from osteoarthritis. Also, ginger can be used for reducing muscle pain after exercise. What’s good with ginger is that even science has been able to prove its efficiency. In India, ginger is widely used for treating inflammation.
·         Celery and celery seeds. When used regularly, can help keep pain at bay. Aside from pain, they are also good for keeping high blood pressure at normal levels as well as aid in treatment of gout.
·         Turmeric. If you love Indian foods so much, you must be pain-free all these years as Turmeric was found out to be much more powerful than most pain medications in the market today. It is because turmeric inhibits a type of protein inside your body which causes inflammation and pain.
·         Coffee. Hurrah for coffee lovers all over the world! Coffee has been found to boost the effects of over-the-counter pain killers. Furthermore, it makes you more resistant to pain.