Seniors Site

Sticking to your workout routine in any other given day is sometimes, hard enough for us seniors so what more if we also have to contend with the weather? No matter how eagerly you have started on your workout, the winter weather could certainly damp your enthusiasm which for me, if you really want to see results, being all enthusiastic about your workout is the key to success.

According to fitness instructors, your exercise routine should be easy to do, convenient and most of all enjoyable. If one of these three is missing, there’s a chance that your eagerness to stick with your workout plan could simply dwindle and you’re almost 50% sure to stop all together. So it is important that YOU incorporate these three things in your workout routine. If and when something is working against these three then you should find a solution and a work-around to avoid conflicts and make it work for you again.

During winter time, the number one obstacle would be the cold weather. Who would want to venture out and make the Herculean effort to sweat it out when it is so cozy inside the house? A normal, aging person would just stay inside their homes and wait for the winter to pass. Some would try to do some routines while inside their homes and the braver ones would probably go out and give it a try. We are all aware of the health hazards winter season presents, that is why it is most recommended for seniors to just stay at home and try to do their routines indoor. While this won’t guarantee you a bodybuilding trophy, it would definitely keep you active – and not hibernating – during the winter months!

Actually, seniors can do aero training, mild strength training and core fitness routines comfortably inside their homes – with some ingenuity and creativeness. Cardio exercise helps oxygen circulate properly inside the body and for the blood to keep flowing to right directions. Strength training on the other hand keeps osteoporosis at bay and lastly, core fitness is important for balance which in a way prevent falls.

It can be as simple as putting on some music and dancing away! You don’t have to have a complete choreographed steps to go along with the music, just shake it off anyway you like! You can also do some jogging in place if you are doubtful of your dancing prowess, or just climb the stairs then down again, if your knees will allow it. Then do some squats and curls to train your muscles then lastly, to train your core, you can do some pushups and basic yoga poses.

Holidays indeed require lots of energy and merry making thus warranting stress as well. This can’t be prevented or avoided as it comes with the experience however for seniors with little energy to spare as well as for caregivers without much time to give them own selves much less, activities like this, this could spell double stress. Below are some ways to minimize holiday stress and make the festivities something to actually look forward to!
· Plan ahead. It may be a little bit late for this now but planning ahead really does wonders in preventing potentially stressful situations. If you are planning a trip with your senior, it is always better to do a little research on your destination to know what problems you might face when you get there. Same goes for parties you and your senior are invited to; it is always best to RSVP with your host at least 3 days before the event.
· Take advantage of the holiday break and get enough rest and sleep. If you are an active senior, meaning you are the kind of senior who is always up and about all year round, then this is the perfect time for you to slow down, sit back and relax. Now if you are a caregiver, you can perhaps hire someone to cover for you for a day or two, depending on how many days you are willing to hand-over your caregiving duties and go get your well-deserved rest and sleep. However, if you are not comfortable with this, asking someone to give you a hand just for the holidays would also work well just so you’ll be able to do more without actually abandoning your post.
· It’s okay to be NOT perfect. Perfectionism adds unnecessary stress. Who cares if your plates and glasses are not matching? It’s not like you’re entertaining foreign dignitaries and the president (unless of course if you really are expecting them) Gone are the days when it was rude to not use the china when entertaining, nowadays people find casually organized parties more fun.
· Forget deadlines. Holidays shouldn’t be done with schedules to stick to. People are busier these past few years that putting up and decorating a Christmas tree second week of December is not anymore a big deal. Unless you are booked for a holiday trip then there’s no need for a timeline, just do whatever whenever suits you.
· Stick with healthy diet. While festivities are synonymous to food, skipping those bad for your help will help you stay happy and healthy even after the holidays. No need to feel all guilty with whatever you consumed over the holidays just as long as you know you didn’t break any major diet no-nos.

For some reason, younger ones are quick to assume that seniors are no longer interested in sex and the likes. I’ve read many articles explaining that when we age, it is only normal to experience diminishing sex libido however, when I ask my seniors friends, this is not always the case and it is quite easy to see disappointment and frustration in their eyes. Truth be told, seniors are still interested in sex and the act itself, only, there were hindrances that aging brought about.
Below are some of the most practical tips for seniors to still enjoy sex without the nuisance of an aging body:
· Do something about those aches and pains! Imagine you’re in the mood for sex and your partner is agreeing, completely into sex. The rush effectively blocked out this morning’s lower back pain then suddenly, it came back – full force, double the pain, even. I bet, it threw all remaining sexual feelings out the window at once, never to come back. Ask your doctor about pain management, or if this is an occasional thing for you, then ask what’s safe for you to take and have it within reach. Take a pain reliever at first sign of ache/pain if you are planning on a romantic night with your partner.
· Do it as soon as you feel it. No matter where you are, as soon as you feel the stirrings, you should go for it! You won’t feel it anyway if you think you are in an awkward situation, don’t you think? The other thing that can effectively kill the mood is having too many rules to observe.
· Use aids. Not really sexual aids but things that can make your rolling around more comfortable such as pillows for support. Anything that can make your lovemaking comfortable, go for it. If you are having a hard time relaxing before sex – as you know, it is important to be very relaxed and focused when engaging in the act – try dimming the lights, playing some romantic music in the background and light some candles to put you and your partner in the mood.
· Don’t forget to lubricate! Men or women, bear in mind that when your girl partner is dry, it will be very uncomfortable for both of you so save your ladylove her discomfort and buy some lubricants. They are cheap and they are lying just about everywhere, no need to get all embarrassed about it.
· Make some time for it. Work usually got in the way, or doctor’s appointment, or your org. whatever it is, you just have to make time for it, set aside some time for sexual fun so that when that time finally comes, you are ready and really into it.

Retirement shouldn’t be all about reaching the end of line or the start of slowing down and boring days and nights. In fact, many seniors these days are all geared up to start a healthy lifestyle now that they are nearing retirement and will have all the time they need and want to achieve the ever coveted longevity.

If healthy living is still all foreign to you, there is no better time to start than now. Assess your current lifestyle and how it affects your health and disposition. Remember that longevity depends on how you live your life right – that is, your overall well-being.

· Healthy lifestyle is a must! There is no getting around healthy lifestyle this time. I am sure you know how nasty habits lessen quality of life then as a result, would also shorten your life years either by lifestyle diseases or your body malfunctioning earlier than normal. Adapting healthy lifestyle can revert damages done by past lifestyle mistakes and it is never too late for this.
· Maintain an active lifestyle. Move around and don’t stop. Even your sex life should be maintained in a healthy phase, that is of course, recommended in your age and condition.
· Continually challenge your brain. Your brain, if you stop challenging it, is most likely to bum around until it can no longer be of any use to you. Give it the exercise it needs as well as the nourishment it deserves. Feed it well. Learn new things.
· Accept changes. One of aging’s worst enemies is depression and sometimes depression is brought about by the changes our body and mind undergo. Add to that the changes in our lifestyle when we get old. However, if we learn to accept these changes early on and embrace it, then we will be able to skip depression and move on with our lives.
· Know more about your health. This way, you’ll know your body’s limitations and prevent a disease from happening. For one, if you are prone to diabetes and you were forewarned about this, then you’ll be able to adjust your diet accordingly.
· Don’t be afraid of health screenings and lab tests. While they usually represent something that is wrong inside your body, it will also help your doctor to plan your recommended lifestyle.
· Spend more time with your family and friends. These are the things you missed when you were younger and working 9-5. This is the perfect time to catch up on them and keep yourself active at the same time.
· TV is evil, stay away from them. Remember when TV was rare that we were forced to go out in order to amuse ourselves? It may not be the most convenient idea of fun but it kept us moving so it’s a great idea afterall. TV will only make you stuck sitting on the couch.

I don’t know why it has become so hard and expensive to live a healthy lifestyle nowadays. For us seniors to grow old gracefully, we need to exert some effort into it but one look at how much this endeavor will cost us is enough to make us cringe and grow more wrinkles in the process! The food we eat and the activity we engage in are the most important factors in maintaining a healthy lifestyle however these things can be costly if we don’t find other ways to still meet the “healthy” requirements without breaking the bank.
Below are some of my tips and tricks to leading an affordable but healthy lifestyle:
· Get screened as much as your insurance permits! Take advantage of your health insurance and whatever there is that will allow you to get these screenings without having you to dip into your pocket at all – or take out just a little money out of your pocket, if need be. Health screenings help you and your doctor to monitor your health especially those that are not visible i.e things that are mysteriously happening inside of you. Some of your local pharmacies do blood pressure for free as well as cholesterol checks — if you are really lucky, even sugar level checks! Check with your local authorities for free immunizations to prevent you from getting viruses and such.
· Prevent falls by fallproofing your home. Take note that the most painful experience a senior may get that could last a lifetime and bring about other complications is breaking your bones? Especially around the hip area, that is. This is why it is absolutely necessary for seniors to prevent falls and slips as much as possible. Install grab bars and rubber mats inside the bathroom to help you maintain balance whenever you need one.
· Put together your help line. Since mobile phones are just about everywhere, it’s high time you get one too. This will not only ensure that you get help when you need them the most, but it will also have all your help lines in one easy, accessible place when the people around you need to reach them. Don’t be intimidated by monthly bills, instead shop around for best deals!
· Quit smoking. And keep drinking alcohol to a minimum. These things have profound effect on your health: smoking and excessive drinking. They make your life a lot shorter and your quality of life a lot poorer. Also, it makes diseases and illnesses harder to cure.
· Challenge your mind on a regular basis. Active mind is sharper mind. Make it a point that you “exercise” your brain every single day by doing puzzles and/or engaging on projects that will make you think.

When seniors talk about their health, for some reason, it is easier for them to just lie about it or not tell anything at all. What they don’t know is that some of these littlest things are considered by doctors as important red flags when it comes to your well being so it is really important for you to mention them everytime you visit your doctor! By doing so, you prevent misdiagnosis from happening and your doctor will be able to give you better treatment than have him second guess things.
#1: Your smoking habit. Smoking is bad and seniors are not encouraged to continue smoking – healthy and otherwise. Seniors know this too but as they would simply put it, what difference does it make if they continue doing so? In return, they just keep on smoking – lessen it 2-3 sticks a day to remove guilt – then just lie about it when asked by their doctors. Some who admit the nasty habit to their doctors, try to trick their doctors into believing that they are on their way to weaning when in fact they don’t have any intention of doing so. One stick or ten, you just have to tell your doctor – they need to know about it. Smoking affects your blood circulation and put you in risk of forming blood clots which can clog your arteries. Smoking can also alter your treatment, bringing about unexpected drug reactions. Only your doctor can understand and foresee these reactions if told.
#2: Your stress levels. When you talk to your doctor, make it a point to express your current stress levels. A lot of bodily reactions these days are connected to stress. Just recently, my doctor found out that my incessant coughing has nothing to do with my lungs but it was brought about by an allergy – an allergy triggered by stress. So does my friend’s tummy ache – which was diagnosed as ulcers. So the next time your doctor is up for a chat, do a little rundown of the things that have been bothering you, just don’t burn your doc’s ear about it.
#3: Vitamins, supplements and other medications, herbal and otherwise, that you are taking these days. Sometimes when we refer to something as “natural”, we are quick to assume that it’s not worth telling your doctor when in fact, even the kind of food you eat, is something that should be taken note of. Fish oil for one is a blood thinner so if your doctor happened to be prescribing a medication to do exactly as such, you are doubling your recommended dose for thinning the blood.
#4: Your sex life. Just because you’re old doesn’t mean you are safe to have sex and/or invincible in acquiring sex related diseases. I say that this is the time when you should be more cautious about your sexual relations and be more aware of what going on “down there”.
#5: Your eating habits. Or more so, the kind of diet you are engaging at the moment or planning to engage in the near future. Even the slightest shift in your appetite should be reported as it is an indication of what’s going inside your body.

Healthy teeth and good dental health are important to seniors since your dental health plays a big role in maintaining your overall health and outlook. Good news is, seniors nowadays recognize this importance thus moving them into action and providing their dental health the attention it needs. Seniors need to know that it is important for them to pay attention to their dental health especially during their retirement years. Failure to do so could result to infections and other diseases such as diabetes and heart diseases as well as respiratory problems.
Maintaining a good dental health is quite easy, you just have to remember to brush and floss everyday and of course, to visit your dentist at least twice a year for regular checkups and minor repairs as well as professional teeth cleaning. Do tell your dentist about the medications you are currently taking or if you notice some changes in your oral health. These dental habits lessen the risks of having oral cancer.
Avoid alcohol and tobacco as much as possible. Alcohol damages your teeth’s enamel by way of the substance metabolizing into sugar which in return encourages plaques from forming. With that said, teeth, when constantly bathed in alcohol is pretty much like soaking it in a glassful of melted sugar. Tobacco, on the other hand, is hands-down, a tooth killer! The moment you put a cigarette stick in your mouth, you expose your mouth to a hundred different kinds of abuse! Let me count the ways:
Tobacco smoking is bad for your dental health because:
1. It causes bad breath.
2. It stains your teeth.
3. It shrinks your gums.
4. It irritates the soft tissues in your mouth leading to mouth sores.
5. It limits your sense of taste.
6. It slows down the healing process inside your mouth.
7. It has substances that scratch your teeth’s enamel.
8. It encourages tooth loss as a result of one or two of above.
9. It encourages gum diseases because it affects bones and soft tissues inside your mouth.
10. It disqualifies you as a candidate for some of dental procedures.
It really pays to adapt a healthy lifestyle since it, more or less, takes care of your teeth too. For one, if you are on a diet, you are most likely to be limiting your sugar intake which apparently is your teeth’s number one enemy – sugar is. Second, a recent study showed that exercising may improve your dental health too since it contributes to overall health.
Do invest on a good toothbrush since it is your first line of defense. Dentists suggest that high-quality electric toothbrushes with rounded heads are designed to remove plaques more effectively than your regular toothbrush.

One of the easiest tricks to a successful weight loss program is controlling hunger. Contrary to popular notion, hunger doesn’t really lead to weight loss and most of the time, it even backfires and would only make you want to eat more, therefore sabotaging your diet. It goes without saying too that crash dieting is a big no-no and won’t ever get you to lose weight effectively, nor does its effect would last.
For seniors, going hungry in the name of skinniness won’t do you any good. Just think of it this way, did your doctor ever told you to “don’t eat and you’ll be cured”? First of all, no senior is ever recommended of not eating at all, in fact, we’re always encouraged to eat healthy meals several times a day even if these meals are portioned. The point is, you just have to eat, whether you like it or not.
Excluding all would-be health issues, let’s focus on weight loss and hunger management. Below are some helpful tips on how to effectively manage hunger:
· Never, ever miss breakfast. This is the first meal you are going to give your body, this will also be the one which your body will eventually burn so there’s really no harm in having your breakfast every single day. What’s harmful though is when you skip it as there is a chance you’ll end up craving and too hungry for lunch, you’ll eat more than you should.
· Eat eggs in the morning. Eggs are fabulous at keeping hunger at bay. The protein in eggs will keep you full longer than any other kind of food taken in the morning.
· Drink lots of water. If you would like to cut back on your calorie intake, you might want to drink a glass of water before and after a meal. Water makes you feel full while ice cold water makes your body heat up to maintain ideal temperature hence boosting metabolism to burn more calories.
· Avoid anything white such as white bread, white rice as they are refined. You are better off with grainy stuff as they will add fiber in your daily intake.
· Munch on nuts. Nuts are packed full of nutrients you need to ward off hunger. Also nuts, particularly almonds are high in protein, fiber and good fat – a handful is sure to keep you full until your next meal!
· Look for diversions. I once asked a friend who just turned 70 last week what’s the big secret behind her trim and youthful body, she said that the road wasn’t always as smooth as it seemed, that there were times she was hit by cravings so strong she cried but she learned to divert her cravings into activities that instead of taking in more calories, would require her to sweat out, like running or gardening. Just imagine how uncomfortable it would be to run and eat at the same time.

Diabetes is as common as the sun these days – even kids can develop them! While diabetes may be controlled, the ugly truth is once you get it, it’s yours for life – no way curing it or getting it out of your system yet. However, if you are prone to diabetes, it is good to know that you can prevent diabetes or manage your sugar levels when still in prediabetes stage – you can even make your blood glucose levels return to its normal range if you are just careful about it and adjust your lifestyle accordingly.
If you are trying to prevent diabetes, you should be able to assess your risks. Below are some of the most common risk factors for diabetes:
· Obesity or if you are overweight.
· Genes. If your family has a long history of diabetes or if it runs in the family.
· Heritage. A study showed that African Americans, American Indians, Asian Americans, Pacific Highlanders and Hispanic Americans are more prone to diabetes.
· History of having gestational diabetes.
· High blood pressure.
· Abnormal cholesterol levels.
· Lack of everyday physical activity.
If you take a look at the risk factors for diabetes, you’d see that most of it can actually be prevented if the person has taken steps to healthy living, i.e healthy diet and exercise. Notice too how important it is to stay within your ideal weight to prevent diabetes from happening.
This is also why it is important to be conscious of your eating habits. ADA or American Diabetes Association is currently running a campaign which they termed as “create your plate” campaign. This campaign is supposed to help prediabetes sufferers to adapt healthy eating habits thus preventing diabetes onset. This campaign is made famous by it use of a 9-inch plate to determine adequate eating portions. Below is a quick rundown of the campaign:
· Make it a point to always fill half of your plate of non-starchy foods such as greens, fruits etc.
· Only one-fourth of your plate is allowed to have starchy foods such as rice and noodles as well as potatoes and corn.
· Another one-fourth is for meat and meat substitute such as poultry and tofu.
· One serving of fruit or half cup fresh or canned fruit medley.
· A glass of milk or 6-ounce worth low-fat yogurt.
While this food guide is generally applicable to those with pre-diabetes, it can also be done for those who already have diabetes, although with slight adjustments to the portions. Depending on the type of diabetes you have and your risk of having one, one can adjust the food portioning accordingly just as long as the nutrient-dense choices are always there and take up the majority of your plate.

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.