Seniors Site

Sometimes—especially in cases of severe depression attacks—it becomes harder to appreciate the things that come with aging. Really, not everybody can be happy with wrinkly skin and failing health right? These are the times when we have to remind ourselves that there still are things not only getting better but worth being proud of with age. Below is a list of things seniors can use to remind themselves how lucky they have become over the years!

•    Life’s lessons. This, you can never learn in a couple of years! You need to have seen it all to be able to really pinpoint life’s lessons which you can pass on to willing ears, that is, your grandkids.
•    Expertise. Younger people will seek your expertise over matters you have grown old doing. In a way, making you rise above everyone else.
•    Patience. Unless your bladder is telling you otherwise, you can afford to wait, no matter how long it takes.
•    Seeing things in different perspectives. Life today made everything look like 2 dimensional, even the problems we face. Seniors often see more than what is being offered to them.
•    Grandkids. It’s quite a feeling when you see your family growing before your eyes.
•    True friends. Real, lasting relationships are hard to find. Upon reaching your golden years, it is certain you have a friend or two with you whom you trust with your life.
•    Respect. Unless you start acting silly, getting respect from people you barely know won’t be hard. You just have to act the part.
•    Sexual satisfaction. As you age, lust takes a backseat and you begin to understand how satisfying real sexual encounters can be.
•    Independence. Old people cannot be questioned about the decisions they make. Only their kids can do that!
•    Better instinct. Due to extensive experience, your instincts must be honed to the fullest! You recognize the bad from the good in a snap, no need to wait for the “Holy whisper”.
•    Unfazed by risk. Nothing can scare you at this point. Not even death.
•    Happiness. By now, you must have found your happy place, your source of happiness.
•    Contentment. It’s quite hard to not be contented with what you have right now, especially if you did it all over the years.
•    You are now the role model. Just imagine how it feels to be looked up to. Back then, you find your role models, now you get to be the role model!

We often find ourselves examining the way we eat and make a painstaking effort to adjust them to the way they are supposed to be. Healthy eating says eat more fruit and veggies and avoid red meat as we grow old since the former will give our body more fiber and the latter to prolong our lives—whatever that means. Even if we don’t understand half of it, we faithfully follow them to a tee. However, what we fail to give attention to is those bad after-meal habits we have grown to adapt. Here are some of after-meal habits you must avoid:

•    Walking it off. I remember back then when walking after a meal was highly recommended. It was supposed to boost your metabolism making you burn calories faster. Boy, did I walk! The only reason I stopped doing that is that I came to a point wherein I resist the urge to run instead of a leisure stroll or walk—which I know would be very bad for my health if I do. For an aging body, walking after a meal hinders nutrient absorption so you might want to wait a little while after a meal before you go for a walk.
•    Smoking. I know how good smoking feels right after a meal. For some reason, it makes the “eating experience” complete, however, it also encourages a routine which, in time, would be the hardest to break. Also, your body is in “absorb” state after a meal which makes it more vulnerable to absorbing chemicals from a cigarette stick.
•    Sleeping or napping. I, personally, am guilty of this. The older I get, the harder it becomes to resist sleeping or napping it off after a meal. I believe that when the body is in sleeping or resting state, it slows down every known bodily function including your metabolism and digestion. Considering this, you must conclude that sleeping right after a meal can never be good for your health.
•    Drinking tea. Seniors with iron deficiency problems must avoid drinking tea before, during and after meals since it blocks iron from being absorbed by the body. While drinking tea along with a fatty meal is highly recommended, please be aware that teas in general do block certain nutrients. Considering your aging body’s needs, you need all the good nutrients you can get.
•    Exercise. This, I swear:  exercising right after a meal is not good! Snacks are okay but a meal.. it can never be good. After a bout of cramps, my fitness instructor advised to wait for at least an hour after a meal before engaging to such strenuous activity since the body is still busy processing the food you have just eaten.

When it comes to spa treatments, seniors tend to be very specific with what they want and results are very important as it should be visible and instant! If not, expect these seniors to not come back to the spa facility or try that treatment for as long as they live!

Hence, it is very important for spa owners to create a good “menu” of what their establishment has to offer for seniors and baby boomers. This should be targeted and answering to a senior’s needs and wants. Actually, it’s quite easy, if you come to think of it, as we only have two things in mind when we go to a spa:  relaxation and age defying treatments!

We do like massages the best, just consider all those aches and pains magically disappearing right after a full body massages. I personally go for scrubs since they make my skin smooth and soft for days. Facials, I do them about once a month since I keep a fairly active exercise routine and balanced diet.  When I go to spa, either with my friends or alone, I usually ask for the same things over and over again since they are tried and tested but I must admit, every now and then I go look for other things to try. During these adventurous moments, I mostly catch myself scanning for words like “detoxifying” and “anti-aging” so that should give you guys a clue on how my spa treatments go!

For first-time spa goers, worried about showing your wrinkled, sagging fanny? Actually, “spa-tiquette” varies from one country to another. Of course, if you are going to a spa somewhere in Europe, then expect everybody to be in their birthday suits and not caring about it at all! However, it is acceptable in most parts of the world to keep your undergarments during treatments. For the shyest of seniors, go for treatments which won’t require you to shed your clothes off at all such as hand and foot treatments as well as facial treatments.  It will also do you some good if you tell the front desk that it is your first time and you wish to take a tour around the facility just to familiarize yourself of what’s to come. Don’t worry, this is not an unusual request so there’s no reason for you to be ashamed.

There are also different types of spa facilities to choose from. Locally, you can find day spas where you can just walk in and have a treatment. Then there are those you can find during vacation called as resort spas or hotel spas. Destination spas on the other hand provide a more holistic approach to your spa experience since they are designed to change your lifestyle altogether—think bootcamp. 

Mobility is one of the most important things in a senior’s life. It represents freedom and at the same time, independence—the ability to do whatever you want, whenever you want without having to depend on someone else. That is why we refuse to hand over our car keys even if we’re too blind to see road signs and mistakenly parked the car at the neighbor’s garage the other day. Over time, we, seniors, will learn to accept our limits and try to make the most out of our wheelchairs and walking sticks. Do understand that we are doing this just because we don’t like being confined to one area alone, doing nothing but stare with envy to those who can still get up in the morning and walk their dogs down the street! Taking all these into consideration, you should see why it is so exciting for us to jump onto a bicycle and pedal our lives away!
Just as cycling is for any other age group, it is a great form of exercise for seniors. It is a fun thing to do and it builds your cardiovascular endurance plus it strengthens your leg muscles without stressing your joints too much. Add to that the fact that it gives you the chance to meet other people, socialize and be outdoors. You can do this by joining races and cycling organizations, most can be found locally and around your area. However, if you are too shy to do so, opt to bike alone—but safely—on bike paths, lanes and designated routes. If it still poses a problem for you then go to the nearest gym and pedal your way with a stationary bike—it yields, more or less, the same physical results without having to expose yourself to outdoor hazards.
To start you off on your cycling activities, you need a good bicycle to ride on. First, you need to know that not all bicycles are created equal and same. Some are made for pavement and then there are those designed for rocky lanes. Aside from that, there are bicycles made specifically for girl bikers. One good thing to remember when shopping for a bicycle is knowing your specifics, that is, where you are planning to bike and how you expect it to perform. A good bike should feel right when riding it—having the right stand over height as well as plenty of arm/elbow room when reaching the handlebars. Also, don’t forget to gear up no matter how awkward it feels and looks like as it can save your life. Allow some time for your body to adjust to the bicycle by starting with short rides at a steady pace. Cycling experts suggest that you bring along a first aid kit and a tire repair kit always so you don’t have to worry if something happens.

Has running craze affected you yet? Are you planning to jump on the bandwagon now? Well, first off, let me tell you something about running:  it’s not as easy as you think and it needs a lot of adjusting before you can fully enjoy its benefits. That is not me discouraging seniors but more of warning them that running, like any other form of exercise, needs to have a prepared body and it is never an “instant” thing.
Running must be the simplest form of exercise available to seniors—and the most effective too, in burning calories and staying fit. You don’t need to join any health club or fitness center for that matter, all you need is a good pair of shoes and some form of clothing to cover your private parts, then you are off to miles and miles of running area. Nonetheless, you should always remember that even if there seems to be no limitations on how many miles you can run, it can also take toll on your joints—particularly around the knee area—your bones and muscles especially if you are just a beginner. Like stated earlier, running like a pro takes time, below are some tips on how to start your running program today:
•    Condition yourself by walking. Instead of running like a wild animal on your first day, start by walking. This way, your body will be able to adapt to the activity without hurting itself. If you feel you’re up for it, try a quicker pace. It will build your muscle endurance for what lies ahead.
•    Walk-jog-run. Do that in exact order. After a week of walking or brisk walking, try jogging. After your knees, joints and muscles have fully adjusted to the routine, that’s the only time you can try running but do it in intervals as you should really be looking after your knees.
•    Learn how to properly run. While running is as natural to human as can be, unfortunately, most people don’t know how to run properly. Your posture and how you lift your legs while running are very essential in keeping injuries at bay. You should also be in a relaxed state while running to help your muscles focus on the activity alone.
•    Safety first. Your safety should always come first. Run only in designated areas like parks and wide sidewalks. Do so in familiar territories as you should avoid potholes and obstacles from hindering your way and pace.
•    Join running groups. You need not be a solitary runner, running can also be a social activity—and fun too.

For a senior with limited range of motion, food preparation becomes almost impossible. That must be the reason why Meals on Wheels and other nutrition programs for seniors are popular. Nonetheless, we still need to have something in the pantry for a quick fix in cases of emergency, that is, if food is nowhere to be found! Here are some things you can keep in stock as they are healthy for you and their shelf life is quite longer than others:
•    Granola bars or energy bars. Nothing can be quicker than grabbing a pack, tearing it open and munching up anytime you want to! It can even satisfy your sweet tooth as most granola bars are flavored—flavors ranging from peanut butter, to vanilla, to chocolates.
•    Crackers. The ever dependable crackers! Salted, sweet, savory, whole wheat, multigrain.. –you name it, your friendly neighborhood supermarket is most likely to have it!  Just make sure that you pack them in re-sealable containers so they will maintain their freshness.
•    Trail mix. Trail mixes are good for you. They have nuts and they are energy boosting foods. Same as your crackers, they should be stored in vacuum sealed, re-sealable plastic containers to maintain freshness.
•    Peanut butter. Unless you are allergic to nuts then peanut butter must be the best quick fix for seniors since it can be paired with just about anything!
•    Freeze dried fruits. They are high in fiber and rich in anti-oxidants. In other words, they will help your digestive system to move a little smoother while keeping you younger looking.
•    Canned soups. Contrary to popular notion, not all canned soups are bad. Some are made especially for people with health problems. All you have to do is check labels and make sure you are getting exactly what you need and not those you don’t need at all!
•     Power beverages. They can be filling, energy boosting as well as nutritious, not to mention great tasting too. They can also be stacked in the fridge for a quick fix whenever you feel like it. Find one that makes miracles with your metabolism.
•    Fruit juices. They are great when chilled and you need to satisfy your sweet tooth without having to worry about calories. Also, most fruit juices in the market today are fortified with vitamins which can be beneficial for you.
•    Cereal. They can be eaten dry or with milk. Either way, they are so convenient, they deserve a place in your pantry!

It is important for us seniors to engage in activities that will benefit our health. However, having too many choices to choose from makes it harder for us to decide what really is best for us. For me, whatever makes you sweat and pant like a dog is totally fine but if a certain exercise will help you get that youthful swag, then why not?..
Which boils down to two choices:  flexibility training or strength training?.. Flexibility exercises promise seniors of improved range of motion, balance and of course, flexibility which most seniors tend to lose when aging. Strength training on the other hand focuses more on muscle development and boasts of fighting bone density loss. Both exercises ensure seniors of lesser falls and injuries from accidents and somehow they manage to take off unwanted fat resulting to a sexier body we’ve always wanted!
I say, whatever it is, seniors need to take that step to a healthier mind and body. You just need to find out which suits your lifestyle best. Flexibility exercises are of course, safer and must be done in classes with professional instructors to guide you, while in a strength training sessions, you can hire an instructor to work with you one-on-one however, you need to go to the gym for equipments while the former can also be done at home once you reach a certain level of expertise, for example, in yoga.
Here are some of the known benefits of Flexibility training for seniors:
•    Balances muscle groups. In reality, we don’t use every inch of muscle we have in our body every single day—especially seniors with limited range of motion. Due to this, we end up overusing some and not using others at all. Flexibility training offers us a way to work these “unused” muscles and establish balance.
•    Improves posture. Now, seniors don’t have to worry about stooping or crouching as they age. It realigns soft tissues within your body enabling it to achieve proper posture without discomfort.
•    Eases tension. Stretching for one, reduces muscle soreness and releases tension trapped inside your aging body.
While strength training offers seniors these:
•    Improved muscle mass. Muscle loss is almost synonymous to aging, with strength training, you help your muscles maintain its youthful size–taking off years on your age.
•    Increased total strength. Older adults who have been training for years now are confident that they can still lift a ton without hesitation.
•    Trim and sculpted look. Need I say more?

Ever wonder how your diet can affect the way you age? Or if it indeed delays aging for even a bit?.. I have always believed that aging is inevitable and one way or another, we will all die. Well, that’s two of the most obvious things in life for me—given facts even. However, I would not like it a bit if I go all wrinkled up and hunched over just because I did not even dare do something about aging, say, keeping my body in tip-top shape and prevent it from having age-related diseases so yes, I still fall for “anti-aging” mumbo-jambo once in a while, as long as it doesn’t hurt me or my wallet.
Anti-aging diet, on the other hand, makes perfect sense to me. Also, I don’t see anything bad in following this very simple diet that somehow “fights” aging—not that I am giving myself false hopes. Well, if it won’t fight aging itself, I imagine it will certainly do my body some good, so why not?
It seems that the magic word for fighting the body’s natural process is anti-oxidant. By now, I am 100% certain that every senior—guys and girls alike—knows what the word “anti-oxidant” means. I mean, it’s pretty hard to miss the word if it’s all over the place—in soaps, vitamins and supplements, herbal preparations, food we eat and even in cosmetics! Take acai berry for example, this very potent, anti-aging berry which earliest roots were found in Brazil has been flying off the racks ever since its first introduction in the market. Young or old, healthy and sick, they all fell for acai berries despite its staggering price. As for me, I just doubled up on my berries, munching on them like there’s no tomorrow.
Anti-oxidants fight free radicals in your body. I say, free radicals are one thing in life that is for free but you wouldn’t want to mess with. They make the aging process go faster and do damage inside your body all at the same time. You get free radicals from the air you breathe everyday (which is polluted), the food you eat (which was treated with chemicals) and radiation (which you can get from multiple imaging tests requested by your doctors). We all have certain amount of free radicals inside our body, it only gets bad if this amount is more than your anti-oxidant reserves can handle.
Anti-oxidant, together with anti-inflammatory properties can defeat free radicals hands-down and keep them at a minimum. If you’re aiming for an anti-aging diet, choose foods that are rich in these two properties. For general guide:
•    Pro-inflammatory (foods seniors should avoid): sugary foods, starches, saturated fats, and trans fats
•    Anti-oxidants (foods seniors should load up): fruits and veggies, beans and nuts.
•    Anti-inflammatory (foods seniors should add to their diet):  allium vegetables like garlic and onion, grains, and seeds.

We all know how important it is to stay active. Your body is designed to move and not doing that will only encourage deterioration. However, battling with bad knees and angry hips can really discourage even the bravest of hearts. It is but normal to doubt especially for seniors who are afraid of further inflicting damage to an already broken body. Unfortunately, there is no way around it. You need to get moving whether you like it or not—although we prefer NOT.
That is why I always check sports stores and fitness spots to know if there’s something new for seniors and elderly people–something that won’t be so much of a threat to one’s health. Something manageable, if there’s such a thing. I’m happy to have stumbled upon yet another fitness DVD for seniors:  chair exercises.
Chair exercises or chair aerobics, I would say, must be the best fitness program for seniors who are having a hard time getting up a chair, much less moving around without assistance. In other words, this type of exercise is especially made for seniors who have limited range of motion or for those who are wheelchair-bound. Chair exercises are safe enough—in fact, some of the movements done are the exact same movements therapists would likely apply to you. Doing chair exercises will help you maintain a good circulation within your body. Ideally, you have to do this for 5 minutes every hour or so, or you can do a whole set for an hour or two everyday. What’s important is that you give each of your body part parts a good shake!
I would suggest seniors to just buy an instructional video of chair exercises. This way, you’ll be able to see how to do it properly. But for the benefit of seniors who are eager to try simple chair exercises, here are some suggestions:
•    Sit up straight and feel your body—really feeling it. Close your eyes if you must, just be able to concentrate on your body, especially those long forgotten muscles. From your toes up, try flexing them one by one. Hold flex for full 5 seconds then release, repeat three times for each muscle part. Do this until you reach the uppermost muscle of your body that can be flexed!
•    Curl your toes up and down, as well as your fingers, to their fullest extent. Remember not to hurt yourself in the process, just do whatever is comfortable for you and never overexert effort.
•    Next, lift your feet off the floor, extend your leg like it’s reaching for something, point your toes, if you can. Slowly release foot from pointing and bring back leg to normal position. Do the same to the opposite leg. For the arms, just lift them up to a T with fingers pointing then make 5 small circles using the whole arm, forward then backward. Slowly bring it down without losing control.
•    For your neck, tilt head to the back then bring it forward, almost touching your collar bone but not quite. Now face left then face right. Repeat for 5 times.

It’s a good thing people are starting to look at many great possibilities of adapting healthy habits, including of course, healthy lifestyle. I can still remember those days when going to gyms and working out were solely for body builders with bulging muscles and angry veins. It’s either that or the aerobics class wherein your undies should be worn on top of your leggings. Just imagine how it was for seniors back then—if there were ever a place for them in these “high risk areas”!
I would say that the “being fit and fab” scene has indeed turned favorably to us seniors. Must be the reason why seniors today are more active and have that youthful aura now, more than ever. Now, it is common to see joggers up and down the streets at any time of the day which makes it easier for seniors to not get embarrassed anymore—or frightened—to join these people in their quest for healthy living. Here are some healthy habits befitting seniors age 60 and above:
•    Make physical activity a habit. Your body, at any age, is designed to move. Even those who are confined to their beds are required to undergo physical therapy on a regular basis. You move or else you risk rotting everything that is inside your body!
•    Do some mental exercises too. Don’t just flop down your wrinkly behind on the sofa and stare at the tube all day! Go get something that will stimulate your mind and encourage it for some more room to blossom. If reading is your thing, head on to the nearest book shop or indeed the library. Audio books can also help if you already have eye problems.
•    Don’t limit yourself to walking and running. If you don’t feel like it, then join dancing classes or do some gardening. Whatever floats your boat, do it!
•    Fancy yourself with some strength training. Although the words imply something drastic, it should not be as bad as it sounds. Simple muscle training would do just fine such as lifting some weights while watching TV (a can of soup would do as weights)
•    Load up with fiber. Well, it keeps your digestion in good running condition and reduces your risk of heart disease. As soon as you reach the age of 50, you should increase your fiber intake—more as you age.
•    Make fruits and vegetables your bestfriend! Not only are they loaded with fiber but also they have lots of nutrients your aging body needs like anti-oxidant.