Fitness in Your Senior Years

By Vic

Seniors may know that to increase their fitness level, they’ll need to focus on a few areas of health and fitness. Areas of our body that needs attention when considering our health and fitness. As we get older, our body will take longer to recover, but moderate activity is a great way to keep out body use to it.

Cardiovascular training has a direct effect on our endurance levels. The more oxygen we breathe the much more efficiently we burn our fuel. Oxygen has numerous advantages in providing essential energy and physical fitness. If you are attempting to lose fat, you have to do a lot more cardio than if you’re trying to gain pounds. For fat reduction, 3 to five times per week at 20 to 40 minutes per session is plenty. Begin conservatively if you’re just beginning a routine, for example 2 to 3 times a week, 20 minutes per work out. Walking, bicycling and also swimming are excellent examples of cardio and endurance exercises.

Strength training protects our bodies’ skeletons. Greater muscle strength helps improve your capability to balance and increases your capability to do everyday tasks without straining your muscles. As a senior, you might know, we are meant to shed muscle mass as we age; but that doesn’t mean we get rid of our strength. Just simply because we are a senior, we need not become weak and vulnerable. Great habits results in better fitness for all ages.

Flexibility training prevents injury and will help make you more limber. Dancing, playing sports, and also martial arts have strong benefits for your fitness. Stretching is key to your exercise and flexibility. You should always warm-up and cool-down whenever you physical exercise and both should include some stretching. Better flexibility could reduce the pain of arthritis.

Numerous studies have provided evidence that obesity and physical inactivity can boost the risk of death. We spend most of our time inside of our bodies and its tough to get away from them. We may enjoy looking and feeling excellent.

Source: seniorfitnesssite.com

Exercise and Nutrition Tips for Seniors

By Vic 

We are obtaining older constantly. It is nothing to obtain upset about it is only organic. Nevertheless, that does not imply we do not have some state in terms of our place within the march of time. Even though another time is moving past and – indeed – you’re twenty four hours closer to your next birthday, we now have a chance to positively make the options which will figure out the high quality of existence we are going to have while we all progress via our golden many years.

Merely speaking, you can find two things that figure out our amount of fitness anytime during our time: the food we eat, and what we do with it. Activity requires power, and power means food. Once we undertake the calories we have to be active, its essential to actually be active in a proper way so that you can live a proper, energetic existence. Regardless of what your age, physical exercise and nutrients are essential should you want to obtain the most out of existence, but what about as we grow older? As we grow older, our need for vitamins, minerals, and physical exercise is just as essential as it’s when we are younger. Nevertheless, the requirements of our aging bodies make particular types of physical exercise and nutrients preferable to others.

As we age, you can find four fundamental types of fitness we have to become a lot more worried about than others. By concentrating on these areas, we are able to guarantee that we manage our range of motion – in addition to our sturdy bones and muscles – as the many years go by and we need to come to a decision between a higher quality of existence, versus deteriorating wellness, and even injuries.

Strength – The technological term for the loss of muscle and strength as we grow older is sarcopenia. Sarcopenia isn’t an illness that attacks at random, it is really a organic condition which will impact every and every one of us as we grow older. In fact, some numerous studies have shown that muscle mass diminishes by 4% every ten years from age 25 to age 50. Additionally to affecting our total strength, this loss in muscle mass has an effect on our metabolism, and may even impact libido in men.

Endurance – As we grow older the loss of aerobic capacity is really a real possibility. Older people can encounter the exacerbation of current pulmonary problems, but the loss of lung power and stamina due to unattend to and not enough physical exercise is just as likely.

Balance – A number of hundred thousand senior citizens suffer broken bones each year from falling. Without having a doubt, with regards to avoiding accidents from slipping, prevention would be the key. You can find a variety of exercises – from yoga, to pilates, to easy balancing poses – that may get you fit, and keep you safe.

Additionally to making certain you’re obtaining the proper types – and amount – of physical exercise, the require for proper nutrition is just as essential in your later many years since it was whenever you were growing up.

For many seniors, balanced diet continues to be the greatest method to give their bodies whatever they require. Nevertheless, most seniors discover that smaller sized, lighter meals which are packed with vitamins are a lot more essential as opposed to proteins and carb heavy meals they required when they were a lot more physically active, and had higher metabolic rates. Additionally to proper nutrition, most seniors – particularly those with any number of pre-existing medical problems – will manage to benefit from adding nutritional supplements to the diets.

Source: seniorfitnesssite

Simple Balance Exercises for Seniors

By Vic

Here are couple simple exercises that senior citizens might consider:

Simple Exercise 1 – Maintaining Your Balance

This exercise requires you to put the right foot in front of the left foot. You should try and make the heel of the right foot touch the front of the left foot. Both feet should be aligned in a straight line. When you are ready and in position, let go of the support you are holding and maintain as much balance as you can for half a minute. If you are afraid of completely letting go of the support, you can always have the tips of your fingers on the support. When you are done, you can repeat the same process but with the left foot in front of the right foot.

There may be times when you are tempted to look at the wall clock, but by looking away, you might find that this shift in weight could make you lose your balance. Since you do not want to be holding a timer, you can have someone else hold a watch and time you……….or you can simply count silently to 30.

Simple Exercise 2 – Retaining Your Ability To Walk 

Balance is all about your feet. For the next exercise, you will keep your right foot flat on the ground while the left foot will only have the toe touching the ground. This is the stance you would have when you are walking. While having no support or just touching the support bar with your fingertips, stand in position for 30 seconds. When you are done you can repeat the same exercise by turning around and switching your feet.

When one looses their balance, they will usually also lose their ability to walk. This is because they did not make use of their leg muscles. Usually this is a more common occurrence to people who have been in a wheel chair for a long time.  With exercise, some of these individuals can build up their leg muscles and then retain the ability to walk and maintain balance.

Simple Exercise 3 – Building Your Leg Muscles

A simple exercise to build leg muscle can be done just by sitting down in a chair. When ready, stretch out one of your legs and point your foot as far as you can.  Repeat the same process for about 15 times.  Then switch the legs and repeat the same process. When you can do the exercise for 15 times without any pain, increase the count to 20. Continue doing so in increments of five.

As time goes on, seniors may find that their body mechanisms start slowing down naturally.  To keep healthy physical fit, the elderly should consider proper nutrition and the right exercises.  For senior citizens, working on exercises for balance should be one of those exercises.  It would be time worth spent.

Source: seniorfitnesssite

Diet Tips For Seniors

by Valerie Kirk

Between ages 50 and 70, people generally start putting on weight in the form of visceral fat. Visceral fat is the fat that is found in the abdomen and surrounding vital organs and is often the reason why aging adults experience health difficulties like high cholesterol levels, cardiovascular disease and type 2 diabetes. Around 70 years old, seniors begin losing weight due to decreasing bone density and muscle mass, but body fat doesn't automatically decline along with the weight. Older adults who wish to lose body fat must do so carefully by following proper nutrition and exercise guidelines.

Living a balanced lifestyle and sustaining a healthy body weight is going to hold the visceral fat and other chronic ailments at bay. Women over 50 should eat between 1600 and 2000 calories every day depending on their physical activity level. Men above 50 should eat between 2000 and 2400 calories every day. An ideal amount of weight loss for men and women is around 1 to 2 pounds a week.

Diet Tips for Seniors to Lose Weight

1. Drink 8 to 10 cups of water daily

Seniors are vulnerable to dehydration given that their bodies lose some of the ability to manage fluid levels and perception of thirst is diminished.

2. Get 5 assorted colors onto your dish

Vegetables and fruits full of color coincide with high vitamins and nutrients. Pick antioxidant rich green vegetables, like spinach, kale, and collards; as well as yellow and orange colored vegetables, like yams, carrots, and squash. Make an effort for two to two and a half servings of fresh vegetables daily. Aim for raw fruit (as opposed to fruit juices) to get more dietary fiber and natural vitamins and shoot for roughly one and a half to two cups daily.

3. Add more fiber to your diet

Steer clear of bowel problems, decrease the potential risk of persistent illnesses, and feel satisfied for a longer period of time simply by raising your fiber consumption. Your ideal fiber foods will be raw vegetables and fruits, whole grains, or legumes.

4. Incorporate more good fats

Acquire the benefits of avocados, nuts, flaxseed, salmon and other monounsaturated fats. Scientific tests show that the fat from these kinds of food items defends the human body against cardiovascular disease by curbing bad low density lipoproteins (LDL) cholesterol and elevating good high-density lipoproteins (HDL) cholesterol.

5. Lower your sodium intake

Protect yourself against water retention and high blood pressure by looking for “low sodium” ingredients on the nutrition labels and seasoning dishes with rough sea salt rather than cooking with table salt.

6. Steer clear of bad carbohydrates

Bad carbohydrate foods are also referred to as “simple carbohydrates”. Common bad carbohydrates are refined sugar, white rice, and white flour because they have already been stripped of all of their fiber, bran, and nutrients. Bad carbohydrates break down rapidly and induce surges in glucose levels and short lived energy levels. To have long lasting energy and consistent insulin levels opt for good carbohydrates like whole-grains, legumes, fresh vegetables, and fresh fruits.

7. Look out for added sugar

Added sugars may be concealed in common food items like pasta sauces, breads, frozen dinners, and canned soups. Examine nutrition labels for different words for sugar like fructose, dextrose, maltose, sucrose, corn syrup, and brown rice syrup. Choose fresh or frozen veggies rather than canned goods, and select low carbohydrate or sugar free options for your favorite foods.

No matter what age an individual starts out a healthy diet routine it can significantly enhance their well-being right away and having lasting affects as they age. As we grow older, our calorie needs decline because of a drop in muscle mass and bone density from getting less physical exercise. Nonetheless, vitamin and mineral demands will continue to be the same or perhaps even increase if the body absorbs them less effectively.

Source: bestdiettips

Proven Health Tips for People Over 50

Most people believed that when they are above 50, diets and exercises do not matter much; this belief is wrong. Because though your body will have start to change, but the reality is that the benefits of eating healthily and exercising regularly as a way of life is manifold. It is true that small changes can have a great effect on your overall well-being, therefore improving your lifestyle do not have to be that of a drastic overhaul. It is also true as you grow in age there is reduction in your metabolic rate, which in turn can lead to weight gain.

The ideal way is can curtail this changes is to determine ways whereby you can improve your diet and give yourself the essential nutrient you need for proper metabolism. One of the changes you should consider is including a lot of fruits and vegetables in your daily meal, which also has the ability to influence your weight positively.

At fifty, it is not late to start an exercise plan, but should only make sure it is suited to your age. There are quite a good number of exercises you can do at fifty. Depending on the individual, it is good to source guidance from a fitness trainer, who will be able to guide you on the exercises that suit you and will not result in any health complication.

At this stage of your life it is essential to take advantages of health check; this will help you to keep active.

Source: soulpurposerocks

Cardio Exercise Tips for Seniors

1. Regular exercise can help control your blood pressure, strengthen your heart and bones, boost energy and even help reduce depression. You are never too old to exercise.

   Dr. Deborah Rohm Young, chair of the American Heart Association’s Physical Activity Subcommittee, recommends regular physical activity for every person, including senior citizens.

   Cardio tips

   For overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines.
   Walking
   For senior women who’ve led relatively sedentary lifestyles, Rohm Young suggests starting a cardio regimen by simply walking around your yard, apartment complex and/or neighborhood. Start slow and work up from there.
   “Just get outdoors and go for a walk,” she advises. “Start with 10 minutes and work up to 30 minutes per day. If you don’t live in a safe neighborhood and you are still driving, go to a nearby mall and walk down the aisles. Find or create a walking club or walking support group or a recreation program in your city and get involved.”
   For increased intensity, try walking while carrying light, three- to five-pound hand weights, which can further enhance the cardiovascular effectiveness of your workout.
   Light jogging
   When you are ready to begin jogging, start by warming up for 10 minutes with a steady walk. From there, try lightly jogging for three to five minutes at a time, then rest. Over time, try to work up to a 20-minute light jog. Make sure to have sturdy athletic shoes for this activity.

   Strength training

   Muscle strengthening activities are recommended at least two days each week, according to the AHA. Try these at home to improve your physical strength.
   Leg exercises
   Sit erect in a chair with your feet firmly planted on the ground, shoulder-width apart. Hold onto the sides of the chair seat for support if you need to. Lift one leg off the floor until your knee is straight and hold that position for a few seconds. Then, return that leg to the starting position with both feet on the ground. Repeat on the other side. Work up to eight repetitions on each side.
   Arm raises
   Sit erect in a chair with your feet flat on the ground and arms by your sides, holding light weights (these can be soup cans if you don’t have dumbbells) in each hand. Start by holding your arms straight down by your sides with your palms facing in. Keep a small bend in your elbows and slowly lift both arms out and up until they are perpendicular to your body and parallel to the ground. Hold for a second and slowly go down to the starting position. Pause and then repeat this exercise six to eight times.
   Tricep extensions
   Sit erect in a chair with your feet flat on the ground and a light weight in your left hand. Bend your left elbow straight up next to your ear, so it is pointing to the ceiling. Use your right hand to support your left elbow and then slowly straighten your left arm to the ceiling. Hold this position for a second and then lower your forearm to the starting position. Do this six to eight times and then switch to your right side.
   Abdominal exercises
   Abdominal strength is vital to a person’s overall health. Strengthening exercises, such as seated knee lifts, can be done while sitting in a chair. Start by sitting erect with your feet on the ground. Then, squeeze your abdominal muscles and simultaneously raise your feet off the ground together. Hold for one second and release. Try to build up to six reps of this exercise and hold for a little longer over time.
   Balance exercises
   One of the best ways to increase your balance is by walking heel-to-toe. Start by standing close to a wall for balance. Then walk by placing the heel of your right foot directly in front of your left foot, stopping when it touches your right heel to your left toe. Switch feet and work up to taking at least six heel-to-toe steps.

   Stretches

   Without stretching, our muscles tend to contract and tense up, says Rohm Young.  By participating in regular stretching sessions, elderly women can decrease their likelihood of falling and remain flexible well into their later years.
   “Stretch after you’ve exercised; you want your muscles to be warmed up,” she says. “If you go out and stretch ahead of time, you could end up getting injured or experiencing muscle soreness.”
   Leg stretch
   Rohm Young recommends standing up straight with both feet on the ground. Bend your left leg slightly and then lean your body left without falling over. Hold that stretch for a few seconds before doing the same on the other side. This stretch will lengthen your abductors.
   Another great stretch is to stand up straight and put one foot in front of the other. When your feet are solidly in place, gently lean forward and then repeat on the other side.
   “You should feel a stretch in the front leg and the back leg,” she says.
   Chest stretch
   Sit up straight in a chair with your feet on the ground and your hands on your knees. Bring both of your arms up and clasp them gently behind your head. As you inhale, try moving your elbows back to the wall behind you. As you exhale, bring your arms back to your knees. Do this exercise three times and then rest.
   Source: https://www.goredforwomen.org

The Benefits of Swimming for Seniors

Exercise is beneficial to people as they age to keep them healthy and strong.  The problem for many seniors and their caregivers is finding the right exercise program that is helpful without aggravating existing health problems.  Swimming is one exercise that is often recommended for seniors and has many benefits.

Swimming is Easy on the Joints

High impact exercises such as running and jumping can be hard on the bones and joints and cause fractures and injuries.  Because swimming does not put stress on those areas, it is a great way to get in shape with less chance of injury.

Swimming is often recommended by doctors and therapists as a way to strengthen muscles when recovering from an injury.  The buoyancy of the water provides a cushion for movement. Our bodies have about the same density as water, which prevents stress to the joints since the water becomes a support.

If your loved one already suffers from a disease such as osteoarthritis where the cartilage wears down between the joints and causes pain, swimming can be the easiest exercise for them to do.  Exercise is often recommended for people who suffer from osteoarthritis but it can be painful for them to do traditional activities such as walking.  Since swimming takes the pressure off the joints, it is one activity that they can still participate in without aggravating their condition.

Swimming Has Numerous Benefits

You will find many health improvements as a result of participating in swimming regularly.  Here is a list of some of the benefits you can expect to experience.

• Improved cardiovascular system
• Improved flexibility
• Greater muscle tone
• Better posture
• Improved balance
• Less muscle tension
• Lower risk of osteoporosis

Swimming can also help increase appetite and assist in weight control if obesity is an issue.  It can also reduce stress by allowing the body to relax.

Swimming is Both Cardio and Strength Training

Swimming raises the heart rate to provide a good cardio workout, which increases the blood flow throughout the entire body.  It will increase the metabolism and provide more energy for the senior.

Because of the difficulty of moving against the water, swimming also acts as strength training.  It works the muscles harder than doing the same activities on land, but without feeling as difficult.  This will help improve muscle tone so that the senior can do their daily tasks easier.

Swimming Is a Social Activity

If a senior goes to a public pool or gym pool, they will meet other people there that they can interact with.  This can be important if they do not get out of their home on a regular basis.  If you have a senior family member, try to encourage them to participate in water exercises or swimming.  Many facilities have water aerobics programs geared towards seniors where they can meet other people their age.

Schedule Swimming Weekly

Encourage your loved one to participate in swimming several times a week.  If they get at least 20 minutes of swimming three or four times a week, they will see benefits.  If your family member has homecare services, the caregiver can also encourage them to participate.  They may even go with them to the pool, which will make them more likely to maintain the schedule.

Safety in Swimming

If your senior family member has a swimming pool in their home or apartment complex, it will be more convenient for them to get exercise on a regular basis.  However, precautions need to be taken to protect them from the hazards that come with swimming.

• Discourage the senior from swimming if it has not been at least two hours since they have eaten.
• Warn them not to swim if they feel groggy or dizzy.  Some medications can cause      disorientation or other side effects.
• Encourage them to only swim when someone else is around.
• Keep swimming area free of clutter.

A caregiver can provide safety for the senior by assisting them with getting in and out of the pool and walking with them on wet, slippery surfaces.  Having someone along can help them enjoy the benefits of swimming without concern over the dangers that it can bring.

Source: http://www.carefecthomecareservices.com

Diets for Men Over 50

By Daniel Nikolas

When dieting, no matter what the purpose, men over age 50 have special concerns to attend to. At this age, you have lower testosterone levels, a lower metabolism and greater risk of cardiovascular disease than your younger counterparts. This means that whether you're trying to lose weight, gain weight, or just stay healthy, you need to consume lower quantities of calories and cholesterol than someone of a less advanced age.

The 50+ Weight Loss Diet

Since your metabolism has slowed substantially by the time you reach age 50, you will likely have a harder time losing weight than you did when you were younger. Because of this, you'll have to restrict your caloric significantly to lose weight at an acceptable rate. Take an inventory of the foods and drinks that you consume over a period of a week and use the applicable nutritional information to determine your average daily caloric intake. If your current intake is under 3,000 calories, aim to reduce it by at least 500. If it's more than 3,000 calories, aim to reduce it by up to 1,000. To accomplish this, begin by eliminating junk foods from your diet. Not only will this reduce your weight by one to two pounds per week, it may also prevent you from ingesting bad fats that could lead to cardiovascular problems. If this doesn't satisfy your targeted caloric deficit, reduce your mealtime portion sizes as needed.

The 50+ Muscle-Building Diet

Since your testosterone levels aren't what they used to be, you wont need to consume the same amount of calories and protein as your younger counterparts to gain muscle at an optimal rate. Design a diet of approximately 2,500 to 3,000 calories, splitting your food across five daily meals. While this isn't much higher than the daily recommended values for an adult, it will suffice for muscle growth given your relatively slow metabolism. When constructing your meals, build around protein- rich foods such as eggs, meat, fish, beans and tofu. However, try to avoid red meat since it is high in cholesterol and particularly harmful to someone of your age. Further, don't overdo it with protein; one gram per kilogram of body weight is a sufficient daily intake.

The 50+ General Health Diet

After age 50, it becomes particularly important to maintain a healthy diet in order to retain your health and increase your lifespan. Whether you're adjusting your current diet or building from scratch, consult the U.S. Department of Agriculture guidelines on food groups and portion sizes. Depending on your age, gender, height and weight, you'll require different quantities of fruits, vegetables and whole grains, and have different recommended limits on your consumption of red meats, sugars and fats.\

SOURCE:  livestrong

Heart-Healthy Shopping Tips for Seniors

Photo by SummerTomato

Here are some tips on what to eat, what not to eat, and how to succeed when the going gets tough.

1. DO Buy colorful fruits and vegetables.  Low in calories, high in vitamins, minerals, and fiber—adults should get at least 5 servings per day of these nutrition powerhouses.

2. DON’T Buy high fat dairy or meat.   Look for skinless cuts of lean meat with the least amount of visible fat. Cuts that say “loin” after them, like sirloin and tenderloin, are often leaner cuts. Ground meats should have less than 20% fat, whether it’s chicken, turkey, pork, or beef. Yogurt, milk, cheese, and other dairy products should also be low in fat—2% “reduced fat” or less. The one kind of fat you DO want your loved ones to get plenty of is fatty fish: 2 servings a week of salmon, trout, or other oily fish can help lower the risk of heart disease and increase the body’s level of healthy omega-3s.

3. DO Buy plenty of nuts and high fiber foods.    Fiber can help lower blood cholesterol, and it keeps you full, which helps you maintain a healthy weight. You can find fiber in fruits, veggies, beans, and whole-grain breads and cereals, as well as in nuts. Almonds and walnuts also have plenty of other valuable nutrients and have been shown in recent studies to have a significant impact on heart health. 

4. DON’T buy butter.   We all know these are the culprits of poor dietary health, but this is particularly important advice for seniors. Avoiding these three can help lower cholesterol. A few easy tips to remember: try to eat less than 300 milligrams of cholesterol per day, avoid foods containing partially hydrogenated vegetable oils, and follow the tips above for consuming lean protein and dairy.

5. DO Read nutrition labels.   Replacing sugary drinks like soda or fruit juice with herbal teas is a great way to eliminate some sugar from your diet, but what about sodium? It’s easy for salt to sneak in, especially with prepared foods, so be sure to read the nutrition label.

6. DON’T avoid frozen or canned fruits and veggies.  Making sure the kitchen is well-stocked with healthy items—and low on tempting junk food—will help your loved ones get the right nutrition. 

7. DON’T Rush into major changes.  Eating for heart health can seem overwhelming, but don’t get discouraged.  Start with small steps, and soon the whole family will be eating better—these dietary guidelines are great for everyone, not just seniors.

Source: aplaceformom

10 Skin Care Tips for Seniors

As a person gets older, his or her skin tends to get more sensitive and thus needs extra care and protection. A senior will find that skin care products and methods that were used previously will not necessarily be adequate for the present, as the skin changes as it ages. Following are some simple yet very effective skin care tips for seniors.

1.  Eat the Right Foods

Everybody, including seniors, should eat foods that are rich in vitamins, minerals and antioxidants. These foods not only help the skin look good but also feel good.  Particularly helpful foods for the skin include:

• green vegetables
• melons
• berries
• walnuts
• salmon
• avocados

2.  Drink Plenty of Water

Although there are lots of conflicting studies about how much water a person should actually drink a day, it is certainly beneficial for a senior to remain hydrated and drink lots of water. Water refreshes the body and flushes out toxins that can cause skin problems.

3.  Use a Humidifier

Skin tends to become dry as a person gets older. Winter can be especially difficult for a senior with dry skin, as the cold, dry air can cause redness, cracking and/or chapping. Using a humidifier will eliminate these problems, as it provides needed moisture in the air.

4.  Avoid Smoking

Smoking gives the skin a leathery, dry feel; it is also extremely unhealthy for any person of any age. Giving up smoking will help a senior citizen look and feel much better.

5.  Sun Protection

The sun will dry out the skin and ruin it almost faster than anything else. Those who value soft, healthy skin should steer clear of tanning salons, wear protective clothing when working in the sun for extended periods of time and invest in a good sunscreen.

6.  Keep the Nails Trimmed

Many people inadvertently scratch themselves with long nails. However, as the skin gets older, it takes longer to heal and so a senior will want to be sure to keep nails trimmed to avoid causing self inflicted scratches.

7.  Wear Glasses

Those who squint a lot due to sunlight or nearsightedness often develop wrinkles around the eyes. To avoid this, a person should wear sunglasses when out in the sun and get yearly eye checkups to determine whether or not glasses or contact lenses are in order.

8.  Sleep on the Back

There are many ways in which a person can sleep, but medical researchers have found that those who sleep with their face on the pillow often develop more wrinkles than those who do not put regular pressure on their face in this way. To avoid pressing on the face and creating wrinkle lines, a person should try to get in the habit of sleeping on his or her back.

9.  Avoid Harsh Soaps and Excessive Washing

Most seniors do not lead an overly active life and so do not need to vigorously scrub the skin on a daily basis. Washing the face with water is often sufficient. Purchasing a soft, fragrance-free bath soap is also a good idea.

10.  Use a Good Skin Cream

Choosing a good moisturizing skin cream is a must. Such a cream should contain natural ingredients such as:

• vitamin A
• vitamin E
• aloe
• cucumber extract
• natural antioxidants.

This cream should be applied to the face, neck and arms several times a day.

Keeping the skin youthful and healthy does not require expensive treatments such as botox and microdermabrasion. While these treatments can reverse the damage caused by aging, they are expensive and not as safe as they may initially appear. A person who wants to stay looking and feeling young simply needs to follow the healthy living and skin care tips outlined above. These tips will not turn back the clock but will provide a person with softer, smoother skin and reduce wrinkles and skin damage.

Source: http://www.retireathome.com

A Good Night’s Sleep: Advice for Seniors

Sleep deprivation is identified as a serious issue in today’s western society and it knows no age limit. Many seniors experience difficulty with both the amount and the quality of their sleep. Ongoing sleeplessness is not normal and is not healthy. Quality rest for seniors is essential for their physical and emotional well-being.

Physical Reasons for Poor Quality Sleep

There are often physical reasons for not being able to go to sleep in the first place or to wake up several times during the night.

• Pain such as arthritis, asthma, osteoporosis, or even heartburn.
• Prostate problems that results in frequently full bladders in older men.
• Undiagnosed disorders such as apnea or restless leg syndrome.
• Menopause symptoms such as hot flashes.
• Medications such as diuretics that might be disruptive.

Emotional Reasons

Seniors are usually experiencing major life changes such as retirement or physical impairments that can affect their sense of confidence and self-worth. Perhaps these changes also mean moving to a different residence or even to another city. It is a time when loved ones and friends the same age start to die. Over time, these changes can cause anxiety, sorrow, and a great deal of stress. These are definitely reasons for staying awake.

Lifestyle Reasons

It is so easy, especially after retirement, to get out of a routine. Irregular bed times, caffeine or alcohol consumption in the evening, or napping during the day all lead to sleeplessness. Some seniors stop their exercise routines, resulting in a sedentary lifestyle with too much sitting around all day.

Environment

A noisy, cluttered bedroom will not promote a good night’s sleep. Perhaps, it is a snoring or chattering pet. Sometimes, neighbors, traffic, or nearby commercial operations are so loud that the senior cannot block them out or become used to them.

Suggestions for Sleeping Better

If a senior has serious or ongoing problems with sleep patterns, it is important that she consult with her physician.  A medical professional can ask questions, assess the situation, and perhaps order tests in order to eliminate or identify underlying issues. The senior might even be asked to spend a night in a sleep disorder clinic for monitoring. Meanwhile, there are a few common sense tips that might help.

1. Sleep in a comfortable, quiet place. This might even mean moving to another room. Sometimes, earplugs or white noise in the background help.
2. Have a regular bedtime. It is important to go to bed and wake up at approximately the same time every day. For example, heading off to bed after the ten o’clock news every evening.
3. Establish a bedtime routine. This might be a warm bath, a cup of herbal tea, or a quiet hour reading.
4. Avoid caffeine and other stimulants for the few hours before bedtime.
5. Exercise regularly. Half an hour on a stationary bike or a walk with a neighbour releases chemicals in the body that promote restful sleep. Whatever the exercise is, it should be done early in the day.
6. Be engaged with family, friends, and community. This includes family dinners, volunteering, or anything else that is active and mentally stimulating.
7. Enjoy the sunlight. Spending time each day in the sunlight helps establish a day/night routine for the body.
8. Do not lie in bed despairing that sleep is not coming. After 20 minutes, it is better to get up, engage in a quiet activity for a while and then go back to bed.

A senior who is having difficulty sleeping should also consult with home care staff, who can help to create the right environment for sleeping more soundly.

Source: http://www.retireathome.com

Stretching Exercises

Stretching Exercises!

Just like starting your car when it's cold to warm it up a bit before it's happy and ready to roll for you!

Your body is no different. Especially at our age. You need to wake up those 'resting' muscles and joints. Let them know you're taking them out to play. Treat them nice and they'll treat you nice right back! 

Unlike a car though you also need to 'cool down' your body after your walk. Please don't just plop down on the couch when you're done. They'll probably let you know they are not happy when you get up! Do the same stretches when you're done your walk!

Five Easy Stretching Exercises

Side Reach
Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. 

Hold for 10 seconds and repeat on the other side.

Wall Push

Lean your hands on a wall with your feet about 3 to 4 feet away from the wall. 

Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. 

Hold for 10 seconds and repeat with the other leg

Knee Pull

Lean your back against a wall. Keep your head, hips, and feet in a straight line. 

Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

Leg Curl

Pull your right foot to your buttocks with your right hand. Stand straight and keep your knee pointing straight to the ground. 

Hold for 10 seconds and repeat with your left foot and hand.

Hamstring

Sit on a sturdy bench or hard surface so that your left leg is stretched out wiith your toes pointing up. Keep your right foot flat on the floor.

Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and repeat with your right leg. If you do not yet feel a stretch, lean forward from your hips until you do feel a stretch.

- See more at: http://www.50plus-fitness-walking.com