Seniors Site

If you are interested in getting fit and sexy, you should always remember that your body was not built with a switch, such that it is impossible to turn it off and on whenever you like it. Even a younger body needs to adjust when adapting a new lifestyle, and exercise, goes without saying, is a lifestyle meant to be adapted.  Especially with an aging body like ours, we need to take it slow, give our bodies some time to adjust and just enjoy the moment.
Like what I always say, staying fit and healthy is a lifetime commitment. A commitment you do for yourself. While staying fit usually results to slimmer, sexier body, it should not be your motivation and should only be considered as an additional reward for being a good girl/boy. It is because, almost always, you don’t lose weight and tone the body instantly. It takes time and hard work. If you focus on losing weight when exercising and you don’t get the desired result at once, you get easily discouraged and may even see exercising as a tedious task to do, hence unfinished fitness routines and ineffective weight loss programs.
Most of my senior friends have just started their fitness programs and they don’t have prior experience with any kind of exercise. However, they managed to stick with it and actually enjoy it. Here are some of their tricks on how they were able to start their exercise routines the right way:
·    Start slow and ask questions. In other words, they were curious—and managed to stay that way even if they already made it past the beginner’s level. They never assumed the role of a know-it-all and would ALWAYS seek assistance from professionals. This way they were able to uncover pro’s secrets and practice them too.
·    Feel your body responding. When exercising, focus your mind more on how your body responds. If a certain pose makes you feel weaknesses you never knew existed, let your instructor know and try to strengthen that part with his or her guidance.
·    Never overtrain. It’s easy to get obsessed with a program especially if your body is responding well to it. Unfortunately, obsession only occurs in your brain and it clouds whatever your body might be telling you. Overtraining causes injury and it is never recommended to anyone especially seniors and older people. Rest whenever needed and stay within healthy workout limits.
·    Try other sports. Just as long as it keeps you active and you enjoy it, engage. Engaging in other sports will help you stay away from getting bored with repetitive workout routines.
·    Find time for it. Making your fitness program a part of your daily life will make it easier for you to reach your goal, whatever that may be. Find your most comfortable time for it and follow it religiously, like you would when taking a bath or brushing your teeth.

Losing weight is much more than following a strict diet and exercising. I say, when you want to really lose weight, you need to prepare yourself in every aspect of your life, especially emotionally and of course, physically. If teens and midlifers with stronger and more stable bodies are having a hard time following these two simple rules, then what should we expect from an aging body like mine?
With slower metabolism, limited range of motion and digestive problems, seniors are indeed puzzled on how to really lose weight and stay healthy for the rest of their lives. It seems that the odds are now reduced to almost half. Take into consideration the fact that seniors SHOULD never engage in anything drastic and life threatening which I find in every fad diet that comes my way!
One of the reasons why I find it hard to lose weight is that I always find myself shifting from one fitness program to another and end up with several fitness programs with zero results. Why? Just because I heard someone has been successful with her program and I want to try it too. Unfortunately, frustration strikes me first before I see anything tangible to hold on to! In addition to exercising hard enough, a senior must be able to stick with “the plan”. With that said, your fitness program should be something you really enjoy doing or take an extra effort to make it enjoyable on your part. A fitness instructor once told me that the best fitness program is a combination of cardio and light strength training. For seniors, it could mean jogging and Pilates on a regular basis.
Making your body strong enough to endure exercise is a must. This means seniors are allowed to eat to fuel the body as well as provide your body with enough sleep. I understand that some seniors are having a hard time getting enough sleep however, never harass yourself and end up frustrated for not getting any sleep at all. Seniors must gauge themselves, if you feel you can do exercise with little sleep, then by all means, go.
A proper mindset is also important when trying to lose weight and even in maintaining an ideal weight. As much as possible, try to aim for a healthy body to help you live longer, rather than a stick-thin figure which I think is not too charming to see. Furthermore, a balanced mind and body requires a stress-free lifestyle. While it is impossible to live a life free of stress, there are ways to de-stress yourself like getting a massage or joining a Yoga class.

One of the most health threatening situations we seniors have to face every single day is the risk of falling. I personally have observed that as we grow older, the more trips and falls we experience—and in ever shortening intervals too! I say, my balance is seriously impaired that’s why! I can honestly attest to this since I observed that while the strength of my knees are still there, I can no longer do exercises which involve balancing myself without risking an off-balanced feat!
But I’m not the type of person who would just easily give up on things! I admit, there are things that an aging body won’t be able to do like it used to but these things can be improved, especially  if given enough attention. So I did my research and come up with what might be an answer to the question of my ever dwindling balance.
As the title suggests, senior citizens can prevent falls just by improving their balance and body stability. These two go hand-in-hand, side-by-side thus improving one will benefit the other. Fortunately, there are types of exercises which specifically target strength building, particularly of the legs, and balance improvement. Yoga for one, promotes balance, inside and out. Yoga, having adjustable levels and degrees of practice, also proves to be perfect for an aging body.
Strength training on the other hand, will help your bones stay strong, well almost, since it will build muscles around it, hence protecting the bones. It also stabilizes your body’s stance for better balance. Contrary to popular notion, there are many ways in which seniors can improve their balance and build strength without hurting themselves. All you need to do is find an exercise which really interests you and will be able to keep you in regular attendance.
Tai Chi has also shown excellent results in terms of improving seniors’ balance and stability. Tai Chi is originally an ancient Chinese martial arts but has managed to evolved in a moderate-impact exercise most suitable for seniors.  Studies even showed that with regular Tai Chi training, seniors were able to improve their range of motion and flexibility preventing falls from happening.
Why not try aquatic exercises instead? When you do aquatic exercises, you take advantage of the buoyancy that the water will naturally give you, enabling you to float, raise, jump and stretch to your heart’s content. Things that are otherwise impossible to do when out of the water. Also, water has its own resistance so it’s more or less doing resistance training minus heavy dumbbells from the local gym!

We’ve heard from our mothers and grandmothers, even from our nosy neighbors, the saying “an apple a day, keeps the doctor away” one too many times. Variations would be: dentist, stress, and other things that generally scare us for no apparent reason other than its cost. In truth, apple can really keep all things bad at bay especially for seniors whom supplements are almost considered a way of life! Apple was found out to be rich in antioxidants which, of course we know, is the magic word for anti-aging.
While apple is no fountain of youth, it certainly benefits seniors when consumed regularly. Aside from that, apple can be eaten raw or cooked and be prepared 101 ways to excite your palate. It can even benefit your skin just by applying it topically and let it sit there for a while before rinsing. Not only that, apple’s byproducts, such as apple cider vinegar, are also used for curing many minor illnesses.
The part I like the most is when harvest season comes and apple picking becomes an instant family affair! Participants vary widely in age. There will be toddlers, mid-lifers, seniors, teens and yuppies, as they call them. They will all be gathered to one ceremonious affair called “apple picking” and go home with a trunk-full of freshly picked apples afterwards! The only problem, for me at least, is how to pick them off the ground without having to break my back! Here are some fast facts about the well-loved apples:
·    When apple picking, it’s okay to pick them off the ground as they are perfectly okay even if they fell off a tree. However, do place them gently in your basket, instead of throwing it in as you would in a basketball game! It would be nicer if you cushion it with newspapers so they won’t bruise.
·    Preserve its protective coating by not washing them with water if you are not ready for them yet. The protective film will prolong your apple’s shelf life.
·    It’s quite impossible to finish off your fresh picks in just one sitting, besides it’s not included in your doctors advice to have an apple overdose to cure all your age-related illnesses away! Give storage advices to people who attended your apple picking party such as how and where they should be stored away.
·    Apples are good for seniors. Why? It’s because it contains no fat or cholesterol and low in calorie too. It also has vitamin C which boosts your immune system. A serving of an apple is enough to provide your body with anti-oxidant it needs.
·    There are thousands of varieties of apples growing in the US alone. Each has their own distinctive taste and characteristics which will suit your purpose perfectly.
·    Apples are the most consumed fruit globally. It’s quite hard to miss them in any country as they are grown and imported everywhere!

Sports is one of the many things, we seniors, are always reminded about. In fact, we are highly encouraged to participate in any sports by our family, friends and doctors so that we can somehow fight the onslaught of the aging process. Because exercising has been a greatly cheered activity, the hazards of it are often overlooked and downplayed.

First off, even if seniors are encouraged to participate in activities that will make them sweat or just enjoy the moment, we should never push it too hard, especially if we lived almost half of our lives sitting in offices or working in front of a computer which takes most of the credit as to why our butts have grown so big all these years! Consider your mind and body as two separate entities; while your mind can suggest things your body can do, if your body is not accustomed to such stress, it is bound to break down. Aside from that, when we exercise, there are changes both inside and out of our bodies. Exercising can relieve the body of toxins, unfortunately, some important minerals and nutrients go along with it especially water. In such cases, you need to closely monitor your water intake during exercise to avoid getting the body dehydrated.

Hence sports nutrition. It may not be one of the popular diets known today but it is indeed one of the most important ones existing. Here are some fast facts about sports nutrition that can benefit seniors:

·    Replenish with water. There are many sports drinks in the market today, different brands, different marketing styles but their one common denominator is their claim to replenish your body of lost minerals and nutrients when sweating. What you don’t know is that they are also packed with sugars, in form of carbs, which you don’t need. Sports drinks are only recommended if your body has been subjected to 1 and a half hours of continuous sweating. Anything below that can be handled by water alone.
·    Get to know carbs. When we go on a diet, we know that carbohydrates are one of the things we need to avoid. BUT, carbohydrate gives the body energy. If we try to limit or restrict intake, it will definitely affect our energy levels making it difficult to perform exercises. Carbohydrates, being our main source of energy should always be kept in balance. Truth be told, there are two kinds of carbs, I suggest you stay way from the bad ones.
·    Beware of supplements, especially those packed, packaged, processed.. anything that is not natural. These can be found in most gyms and fitness centres.
·    Keep a varied diet so that you ensure your body of getting all the right nutrients. No binge eating of course! Just maintain healthy portions when eating. Take note of your iron levels since it is important in maintaining stamina during exercise.
·    Calcium is also important to avoid bone injury and fractures from happening.
·    Regular checkups are highly encouraged so you can be properly monitored by your doctor.

Imagine a life without an eyesight, or perhaps one day you’ll wake up and discover a world that is much lesser in color and not as bright as it once was. As we grow older, our vision is expected to undergo some changes. While there are few others who made it to their golden years with as little as few prescription eyeglasses, almost half of the senior population is not as lucky–bound to completely lose their eyesight anytime soon. Unfortunately, this is all because they have failed to take care of their eyes.

According to eye experts, age is not the only contributing factor for failing eyesight. Age, although closely associated to eye problems, is only one of the many factors which results to an eye problem. For one, there is an existing hereditary factor which is present right after a person is conceived. Next is the lifestyle we chose to lead. Bottomline is, when you start to consider your eyes as a separate entity which needs to be taken care of, you increase your chances of delaying–if not preventing altogether–eye problems from happening. Here are some tips on how to minimize your risk early on:

·    Once you reach the age of 40, start visiting an eye doctor for regular checkups. Also, take note of any disease that you may have right now. Diabetes is a disease known to affect one’s eyesight. If you have one, you should take extra care of your eyes once you notice slight abnormalities and even before it.
·    Having a poor eyesight is an accident waiting to happen. A senior with an eye problem is prone to slips and falls increasing their chances of fractures. Failing eyesight cannot be stopped once it transpires, but some safety measures can be applied such as installing brighter lights all throughout the house.
·    Smoking can cause age-related macular degeneration.
·    The sun’s glare is also damaging for your eyes. Never look at it directly for whatever reason and protect your eyes by wearing sunglasses when you go out.
·    Have your daily dose of vitamins A, C and E. They are good for your eyes.  Examples of which are carrots, fruits and spinach.
·    Prevention is always better than cure—the same cannot be said enough for your eyes.
·    Eye injuries can occur anytime. Protect your eyes at all times especially when you come in contact with potential causes like spray cans and cleaning products.
·    Heed its call. When your eyes are tired, it will definitely let you know. Once it does, then its time to give it its much-deserved rest.
·    It is common for seniors to experience eyes that are either extremely dry or annoyingly wet. It happens when your tear glands are not working properly anymore. Eye drops can help you alleviate these symptoms and it must come with a prescription. Talk to your eye doctor about it.

When we get older, one of the most common questions that we may have is how to live longer and healthier. As seniors, we know that it is always proper nutrition and exercise so as soon as we recognize the signs of aging, we quickly jump into the “health wagon”, hoping that it’s not too late for us. What we don’t know is that prevention starts earlier than we ever expected and people who actually grow older than a hundred are living healthy since birth.

Knowing this for a fact should teach us not to expect too much especially if we start treating ourselves right a little too late. On the other hand, it’s better late than never right? Plus, healthy changes in your lifestyle can never hurt you.

According to a study conducted to a group of senior men, age is not the only factor that affects longevity. Among the top 5 affecting factors in one’s health, particularly that of an aging man, are:  smoking, diabetes, weight, blood pressure and exercise. These health factors increase the risk of dying early tremendously. This study also concluded that those who survived are living well despite any diseases they may have right now. This only shows that even if seniors are plagued with illnesses, their healthy lifestyle doesn’t need to stop but it has to be maintained all throughout.

Smoking is one of the best-known killers of all time and it becomes doubly harmful for seniors. Its direct effects are fatal enough but long term use has its own set of side-effects that can seriously impair a man. It can reduce bone density exposing you to fractures. Quitting the smoking habit can be your best choice, so far and quitting it early is definitely a plus. Read more about this study in this post:    5 Easy Steps to Living Long and Well.

It is also recommended by healthcare providers for seniors to maintain an adequate weight by eating healthy and exercising as much as possible. Along with aging comes the tendency of the digestive system to slow down making it harder for the body to remove toxins. To combat this condition, digestion-friendly foods should be introduced. Fiber should be included in a senior’s diet since it aids in healthy digestion and removal of waste. Hydration is also important in maintaining a healthy body.

Overall, keeping all aspects of your life active is your best weapon in maintaining a healthy, longer life. This involves physical, social, emotional and spiritual. Start early so the body can adjust well even before it shows signs of aging.

The Art of Mindfulness was introduced as one of the many concepts of early Buddhism that’s still put in practice today due to its effectivity to calm the mind. In this concept, one is taught how to be conscious and aware of what the body is currently doing. It involves sensations, feelings, emotions and functions. Mindfulness techniques can teach you how to stay focused on the “now” and simplify life as it is. In western psychology, these techniques are also applied to alleviate most mental and physical conditions.

The idea behind Mindfulness is being consciously present on what is happening to your body right now and be able to disconnect yourself from all bothering thoughts of the past, future and other tidbits hidden deep within your subconscious mind. These negative thoughts are considered as stress factors and should be eliminated when practicing mindfulness. It was believed that a clear, conscious mind can help you achieve goals better than having your stressors push you everytime. Also, mindfulness yields better results since a person is deemed productive when he is mindful. However, there are some techniques in mindfulness that contradict other productivity principles.

Before adapting mindfulness into your life, you must remember that it is a kind of meditation practiced by Buddhists for centuries now. It is meant to relax your mind and free yourself of stress. It is most recommended for seniors who cannot afford anymore stress in their lives and subjecting themselves into one can even be harmful for their health. Here are some basic mindfulness techniques you can do today:

·    Avoid automatic reactions. When we do everyday tasks, our bodies immediately recognize the task hence turns on an automatic reaction to finish the task. It involves every muscle fiber in our body directly following orders from an “auto-piloted” mind. Notice how you absent-mindedly do household chores and finish it without even thinking about it or do them while your mind is wandering off to the next task. Being mindful is focusing your mind on what you do now.
·    Avoid multi-tasking at all costs. It is impossible to be mindful if there’s a barrage of whatnots going through your head. Multi-tasking is never encouraged in mindfulness. It will only confuse the mind resulting to undesirable results.
·    Worrying about the future will do you no good. If you have prepared well for it, there’s no need to worry about what the future holds. Surrender everything to the higher beings and enjoy the present moment because if it passes, it won’t ever come back.
·    Your aging body has had enough of living the fast-paced life and slowing down will certainly make your soul happy. Don’t rush through tasks in attempt to do it all at once. Give your body a chance to relax and do things at its own comfortable pace.
·    Spend time with loved-ones. I mean, REALLY spend time with them by being consciously there, absorbing every minute of it. You’ll soon realize that there’s more fun in bonding with them and appreciating the beauty of it.
·    Give yourself a quiet, 5-minute “me” time. This way, you’ll be able to rest your whole being and just relax. In a way, you’re also preparing for the next task ahead.

Stress can occur anytime, anywhere and can be caused by numerous factors. In fact, stress is a very general term used if the body experiences tension and unnatural discomfort. It can be physically, emotionally and mentally or even a combination of two. But, going to work seems to be the most stressful of them all since the workplace involves ALL factors of stress.

Please be reminded that when a person reaches a certain age, the body is no longer pliable to external assaults such as stress. When stress is induced to an aging body, it will then respond differently by bringing out underlying diseases and illnesses. These conditions are considered as stress-triggered and usually don’t have any existing cure yet.

Stress in the workplace is hard to ignore. It’s always there and no matter how hard you try to leave it when it’s time to come home, it will just follow you like a shadow. The best thing to do is try to minimize the stress as much as possible. Remember that it is your health that’s at stake so you really need to do something before it gets the best of you.

TIME AND ENERGY MANAGEMENT

When at work, your mortal enemy would be time. Time can do a lot of things to a person. It can even drive you crazy if you let it be. Along with time management, you also need to learn how to manage your energy and make it last longer so you don’t have to come home tired and stressed. In energy management, you need to know when you feel productive during the day and take on jobs that are appropriate for your energy level. Take small breaks in between jobs so you don’t lose momentum without draining your body of much-needed energy. Forget multitasking, it’s not healthy for you.

THE ART OF PRIORITIZING

Prioritizing means knowing what should be done first. It involves creating a timeline for your projects which will clearly indicate what needs to be done in advance and what can be left out for later. It also involves knowing when is the right time to do some certain tasks. Timing is important, know when to attack.

ORGANIZE! ORGANIZE!

Things are done better and more efficient when they are properly organized. Organization also means knowing how to delegate tasks and be able to monitor the project’s progress. You don’t have to do everything by yourself because if you do, you’re only subjecting yourself in a lot of stress. Find the most suitable person for a certain task and let them do the work. This will give you enough space to think of other productive approaches for the project at hand.

Seniors need not be alone at the age of 60. There’s too much in life that ending it at retirement is almost a sin! Retirement is supposed to be a new leaf offering liberation and freedom from bonds that hold us down. This should be a chapter in your life when all you need to do is take care of yourself and do whatever it is that pleases you the most hence the need to stay in tiptop shape when approaching retirement.

Seniors’ lifestyle nowadays is gearing towards healthy living and staying in shape. By adapting this kind of lifestyle, they possess greater chances of enjoying their retirement since they’re able to stay active and keep up with the demands of life. Also, when a senior is healthy, it increases his or her chances of finding love again!

Maintaining a healthy lifestyle at 60 is tough and sometimes, it leaves no room for love since you tend to shuffle back and forth to doctors and other appointments. In this kind of pace, it is hard to keep up with one another since your partner is most likely be doing the same things as you are. While these activities are healthy for your own body, it is definitely not healthy for the relationship you are currently having with your chosen partner.

When seniors engage in a relationship, most of the time it is for the companionship it brings but if one is unable to fulfill this need then what’s the use of having your partner around? If your healthy lifestyle is already putting a strain to your perfect relationship then it’s time to apply some certain tricks to make “dating while staying healthy” happen.

The idea is to spend quality time with your partner whenever possible, unfortunately, maintaining a healthy lifestyle also demands a serious amount of hours per day. The trick is to combine both activities so that you are hitting two birds with one stone. Assuming that your partner is also pro-healthy, why don’t you plan an activity you can do everyday together like biking, running or jogging. You can even go to the gym at the same time your partner does. This way, you’ll be seeing more of each other everyday while doing the things you need most.

Dieting is always better when done alone but dieting with your partner is way better because you can be each other’s diet police. Also, cooking with your partner gives that romantic feel you guys most certainly need. The best part is, plan your “cheat day” together and see how sweeter it is when compared to just plain dining out.

Doctors and lab appointments? No sweat! Why don’t you guys go together and be each other’s strength in times of need or when something unexpected comes up. Sharing your life’s experiences with someone close to your heart is a very rewarding experience, like taking off a heavy baggage from your heart and letting this person help you in carrying the little of it that’s left inside. It makes life a little more bearable than normal.