Excerise For The Elderly

Exercise for elders is important for healthy aging.  We're usually not as active as we were at a younger age and our muscles are not as strong.   Some form of exercise is crucial in order to strengthen muscles, improve mobility and overall health.

People often lose mobility as they age. In some cases this may be unavoidable to some degree. However,much of one's mobility can be retained and restored through proper physical exercise. But many elderly individuals need extra encouragement to do it.  You need to talk to your health care provider about any exercise program before starting a program. 

Below are some tools to facilitate exercise for seniors.

Wrist Weight Porcupine Balls Hand Gym

Exercise Peddler Peddler with Handle Exercise Pulley System

Exercise for Elders  Can be Simple

Exercise provides numerous health benefits and does not have to be complicated.  Walking, riding a bike, peddling, hand exercises for the joints are just a few of the simple things that can provide benefits.  You medical provider can tell you which type of exercise will most benefit you based on your particular situation.

Exercise for elderly persons may require a bit more thought if there are limiting conditions.  The exercise chosen has to fit the individual. The type of exercise, the length of the exercise period, and the intensity needs to be matched up to the current state of health of an individual, the person's physical ability. 

Too often the word exercise is associated with intense workouts that are too difficult to do.  Many people don't want to work out because they feel that exercise has to be difficult.

The truth is, there are countless forms of exercise that can fit any fitness level. You can find the specific activity and the amount that fits your current level of ability and go from there. Talk to your doctor and see what he or she recommends.  Even a small amount of exercise can improve your health. 

Motivating the Elderly

It may be helpful to avoid using the word exercise entirely.  You could instead talk about a certain amount of physical activity on a daily basis. This helps elderly adults to get past visions of difficult and possibly painful exercise routines, and to the gentler activity levels that are their true path to greater health.

Another aspect to emphasize is that it's never too late to start reaping the benefits of physical activity. You can start at any point in your life even if you have not sought out purposeful physical activity before. The benefits of this activity can still be yours.

Exercise for elders can improve health, increase longevity, and contributes to a better quality of life.  It must be done according to the health and abilities of the person, but its benefits can work wonders for absolutely anyone.

10 Things That Make You Feel Old—and What To Do About Them

By Anne-Marie Botek  

Death and taxes are understood to be the only inevitable elements of life. But, there's a third issue that many of us automatically assume is unavoidable as well—getting old.

We chalk our flagging energy levels and stiffening joints up to what Larry Matson, Ed.D, co-author of the book, "Live Young, Think Young, Be Young…at Any Age," calls the, "immutable and mysterious aging process."
 
But the notion of aging as an uncontrollable, unstoppable force may, in fact, be faulty.
According to Matson, once a person reaches their physical peak (somewhere between 30 and 35 years old) less than one percent of physical and mental decline each year can be attributed to the aging process alone.
 
"We think it's normal to be over-weight at 40, have multiple chronic diseases at 60 and be totally dependent at 70," he says. "But age is really a measure of time, not how ‘old' we are."
 
How to avoid feeling your age
 
Matson provides a list of the factors that cause people to physically and mentally feel the effects of advancing years—and simple tips for reducing their impact:

1. Absence of physical activity: Matson points to physical disuse as the number one thing that accelerates age and is associated with the vast majority of chronic diseases. Even if you can't make it to the gym every day, there are still things you can do to stay active. Pay attention to your posture—keep your shoulders back, stand and sit up taller, and don't slouch. Take deeper breaths. Always walk as if you're going to be late for a meeting or an appointment, and look for ways to insert small bouts of physical activity into your day.
2. Meager mental stimulation: Mental neglect comes in a close second to physical disuse in the rankings of factors that make us feel older. "As we get older, we just don't realize how much less we use our mind," Matson says, "We get zoned into a particular job task and get good at it, but we don't use other parts of our brain." After a long day of caregiving, you may be just wishing for a few minutes to sit and veg out in front of your favorite television show. Instead, try adding one mentally-stimulating activity to your nightly routine. Tackle a Sudoku puzzle, knock out a few chapters of that book club book you promised you'd read, commit to learning a new hobby. Anything that forces your brain to work in a way that it normally wouldn't.
3. Disastrous dietary decisions: Fruits, veggies, whole grains, lean proteins—you've heard the balanced nutrition spiel before. Another way to optimize your eating plan is to munch more mindfully and slowly. Recognize the rule of halves: half of the pleasure of eating happens in the first bite and is then reduced by half with each subsequent mouthful.
4. Excessive stress: Chronic stress, an epidemic among caregivers, can cause your cortisol levels to skyrocket, leading to inflammation and metabolic malfunctioning. Identify the things that stress you out, anticipate when they will occur, and take steps to manage your response. Take deep breaths, meditate, participate in a yoga class—whatever helps you feel more calm and centered.
5. Attitude adjustment: "Most people underestimate the effect of the mind, but research in this area is very powerful," Matson says. Caregivers often feel that they should be able to do everything for their loved one. They adopt a "fix it" mentality that can lead to feelings of guilt and low self-esteem. Try to become more in-tune with the tone of your inner voice and swap negative notions with positive affirmations. Matson also suggests searching for ways to help others—such as offering support and advice to fellow caregivers.
6. Alcohol in abundance: Research indicates that small amounts of alcohol may provide certain health benefits, but women especially should aim for imbibing no more than two drinks in a single day. Beyond that, the drawbacks of alcohol begin to outweigh the benefits.
7. Second-hand smoke: Plain and simple—don't put up with secondhand smoke. For non-smokers, long-term exposure to second hand smoke is nearly as bad as puffing on an actual cigarette. Set boundaries. "It is the smoker's responsibility to smoke away from you and others," Matson says.
8. Chemical contaminants: Since you don't have much control over the environment when you're outside, be sure to minimize your exposure to chemicals while in your own home. Invest in a water filter and cut down on how often you use aerosol cleaning and beauty products.
9. Pill-popping: Poly-pharmacy is a big problem for many adults, one that only get worse with age. Medications (both prescription and over-the-counter), while helpful for managing certain conditions, may end up doing more harm than good in the long run. "Know what you're taking and why you're taking it," Matson advises. He says that many medications are prescribed for conditions that can be otherwise managed by making lifestyle changes. Ask your doctor if there's any way you can safely reduce your dosage, or go off a prescription all together.
10. The genetic gamble: You may not be able to alter your genetic code, but you can take steps to reduce the impact of your detrimental genes. Research your family history and make the lifestyle changes necessary to accommodate your unique set of inherited vulnerabilities.

There's no magic bullet that can cure aging, no miracle restorative regimen that everyone can follow and never experience the symptoms of chronic disease.
But making small, simple lifestyle changes can improve your physical and mental wellbeing—no matter how many candles weigh down your birthday cake.

16 Things I Would Want, If I Got Dementia

by Rachel Wonderlin

When you work in dementia care, people tend to ask you a lot of questions. Probably one of the most common questions that I hear is,

“Are you afraid to get dementia when you’re older?”

Honestly, there are many things that scare me much more than dementia does. Don’t get me wrong: dementia is a terrible group of diseases. I've been fortunate, however, to see many of the beautiful moments that people with dementia can experience.

Just in case I do get dementia, I've written a list of rules I’d like to live by.

If I get dementia, I’d like my family to hang this wish list up on the wall where I live.

1. If I get dementia, I want my friends and family to embrace my reality. If I think my spouse is still alive, or if I think we’re visiting my parents for dinner, let me believe those things. I’ll be much happier for it.
2. If I get dementia, I don’t want to be treated like a child. Talk to me like the adult that I am.
3. If I get dementia, I still want to enjoy the things that I’ve always enjoyed. Help me find a way to exercise, read, and visit with friends.
4. If I get dementia, ask me to tell you a story from my past.
5. If I get dementia, and I become agitated, take the time to figure out what is bothering me.
6. If I get dementia, treat me the way that you would want to be treated.
7. If I get dementia, make sure that there are plenty of snacks for me in the house. Even now if I don’t eat I get angry, and if I have dementia, I may have trouble explaining what I need.
8. If I get dementia, don’t talk about me as if I’m not in the room.
9. If I get dementia, don’t feel guilty if you cannot care for me 24 hours a day, 7 days a week. It’s not your fault, and you’ve done your best. Find someone who can help you, or choose a great home care facility to come help me out.
10. If I get dementia, and I live in a dementia care community, please visit me often.
11. If I get dementia, don’t act frustrated if I mix up names, events, or places. Take a deep breath. It’s not my fault.
12. If I get dementia, make sure I always have my favorite music playing within earshot.
13. If I get dementia, and I like to pick up items and carry them around, help me return those items to their original places.
14. If I get dementia, don't exclude me from parties and family gatherings.
15. If I get dementia, know that I still like receiving hugs or handshakes.
16. If I get dementia, remember that I am still the person you know and love.

How to Get Rid of Junk Mail for Good

By Carrie Kerskie, Expert Kerskie Group, Inc.

As a child, I used to get so excited when I received something in the mail. Maybe it was due to the fact that the only time I would get mail was either my birthday or Christmas. It was not unusual to find a check from my Grandmother sandwiched between the card.

Now, as an adult, it is quite the opposite. The only mail I receive is either bills or junk mail. Neither of which I look forward to receiving. While there is not much I can do to eliminate the bills, there are a few things I can do to eliminate the junk mail. Another benefit of eliminating the junk mail is that it enables me to identify potential scams.

Junking junk mail

The first tool to eliminate a large portion of junk mail is the DMAchoice program from the Direct Marketing Association (DMA).  This program was created to give you control over what mail you receive.

The types of categories you may opt-out from receiving are credit card offers, catalogs, magazine offers (this includes subscription offers, newsletters, periodicals and other promotional mailings) and other mail offers (donation requests, bank offers, retail promotions and more). You can choose to opt-out of specific direct mail categories or all of the direct mail categories. Once registered, DMA forwards your category preference(s) to their 3,600 member organizations.

To register visit www.dmachoice.org and enter your information such as name, address and email address.There is no cost to register. You can also register by mail. Their website provides you with a form you can print and mail to DMA. The fee to register by mail is $1.00.

Caregivers also have an option to register on behalf of those in your care. Just visit Do Not Contact for Caretakers and follow the instructions.

Cancelling pre-approved credit offers

There is another source to opt-out of pre-approved credit card offers. While DMAchoice works with member organizations, this program works directly with the credit bureaus Experian, Equifax, TransUnion and Innovus.+

To register for the program, visit OptOutPrescreen.com or call 888-567-8688. If you register online or by telephone, your registration is valid for five years. To make the registration permanent you will need send in the confirmation agreement. This agreement will be emailed to you when you register online or be mailed to you if you register by telephone.

Doing away with "Dear occupant" mail

In order to opt-out of generic mail, the type that says "Dear Occupant" or "Dear Resident," you must send a written request to the organization that sent you the generic solicitation. In the letter, provide your name and mailing address and state clearly that you wish to opt-out from receiving future mail.

Saying no to unsolicited calls

While junk mail is a nuisance, unsolicited telephone calls can be dangerous. Often scammers will call pretending to be from a legitimate organization in an attempt to get you to send money or provide your sensitive information.

One such scam is where the caller pretends to be from the IRS. He states that you owe money and if you do not pay within 30 seconds you will be arrested. They use fear and intimidation to get the victim to do what they want.

But how can you tell which calls are legitimate which are scams?

It is often difficult to make that determination based on the call alone. One way to reduce, if not eliminate, legitimate calls is to register for the national Do Not Call list. This is a result of the Telecommunications Consumer Protection Act (TCPA). Once you have placed your home phone number(s) on the Do Not Call list, callers are prohibited from making telephone solicitations to you number.

This does not apply to organizations with which you currently conduct business (known as an established business relationship "ERB") or tax exempt organizations. You will still receive calls from your bank, calls soliciting donations and—everyone's favorite—political calls.

To register for this free service call 1-888-382-1222 from the telephone number you wish to register. You can also register online at: www.donotcall.gov. Registration with the Do Not Call list does not expire so there is no need to call again.

Telemarketers have 31 days from the date you registered to remove your information from their call list and stop calling you. If you receive a call after 31 days, notify the caller that you are on the national Do Not Call list and ask them to remove your contact information.If they continue to call you, then you can report them online at the Do Not Call List website. By law, organizations that are not tax exempt must remove a consumer's contact information from their call list when it is requested by the consumer.

Like I said, this will not eliminate all calls, but it will greatly reduce the number of legitimate, unsolicited calls.

Now you know that any calls from non-tax exempt organizations have a high probability of being a scam. For the calls you or your loved one may receive, here are a few signs to identify a scam:

• Caller has a heavy accent
• Caller is asking you to provide sensitive information
• Caller is threatening or bullying you
• Caller demands money
• Caller demands the funds in the form of a money order
• Caller refuses to remove your information from his call list
• Caller claims to be from the IRS and demands money or sensitive information
• Caller threatens your arrest if you do not comply

Also, don't be fooled by the callerID. CallerID can easily be manipulated using free online tools. I could call you and have the callerID read "IRS" or "police." It really is just that simple.

If you are in doubt when you receive an unsolicited telephone call, simply hang up the phone. If you get a call from someone claiming to be from your bank or credit card company, hang up and call your bank on the telephone number printed on your bank statement, or call the credit card company at the telephone number on the back of your credit card. If they claim to be from the IRS, you can visit the IRS website (www.irs.gov), and call them at the telephone number listed on the website. You get the idea.

Tackling unwanted text messages

For all of you smartphone users, if you receive spam-type text messages on your cell phone you can typically forward the text message to 7726. This could be different with your cell phone company, so check with them first. By forwarding the text message, you are notifying your cell phone carrier of the spam text. They will then add this to their identified spam messages list and attempt to block the sending number. This process is similar to identifying an unsolicited email as spam or junk mail.

Once you have labeled it as junk mail, your email provider will block future emails from that sender from getting into your Inbox.

While you may not be able to block all potential frauds and scams, these tools will help you to eliminate the majority of the legitimate solicitations so all that remains are frauds and scams. At that point, you can simply toss the mail or hang up the telephone to take care of the rest.

The Truth Behind 'Old People Smell'

By Dr. Charlene Brannon

 

Many people are familiar with it: the grassy or greasy odor that permeates elder care facilities, grandparents' homes and other similar places. Commonly referred to as "old people smell," this odor is called "Nonenal," and it is widely misunderstood in the United States. 

According to a study published by the "Journal of Investigative Dermatology" in 2011, an increase of Nonenal is associated with aging. Found frequently in subjects aged 40 and older, but not in those under 40 years of age, Nonenal was the only body odor component with a significant change in the detection frequency with older subjects. 

Despite these findings, many people think that Nonenal is the result of poor bathing habits. Others believe that the smell, which is difficult to detect on oneself but lingers on pillowcases, shirt collars and other such fabrics, is completely impossible to combat. However, neither of these assumptions has any basis in fact; it is time to illuminate the truth about Nonenal. 

What causes old people smell?

Nonenal production is a natural by-product of the aging process. Caused by the deterioration of the skin's antioxidant defenses, Nonenal production usually begins around age 40 in both men and women, and may be exacerbated by hormonal changes such as menopause. 

As the skin grows weaker, its natural oils become oxidized more quickly; this is caused by fatty acids, which are secreted by the sebaceous glands and react to the oxygen in the air to form Nonenal. Because it isn't water soluble, Nonenal can remain on the skin despite washing, even remaining after intense scrubbing. Therefore, the smell caused by Nonenal persists, even in extremely clean environments. 

How do you get rid of old people smell?

Reducing Nonenal odor can be accomplished by following a healthy lifestyle: exercising regularly, avoiding stress, not smoking, drinking alcohol in moderation, eating a clean diet and getting enough rest. 

Certain ingredients can also help combat Nonenal, such as persimmon extract and Japanese green tea. Conventional soaps in the U.S. use deodorants to eliminate odors such as ammonia (caused by urine), trimethylamine and sulfide oxygen (caused by feces and urine), acetic acid (caused by sweat) and isovaleric acid (caused by feet). However, due to lack of understanding about aging odor in the United States, brands have yet to incorporate ingredients to address this issue. 

The truth about "old people smell" is: it's a natural part of the aging process, and no one experiencing it should feel ashamed. 

Instead, we should continue to promote dialogue about it, and ensure that anyone dealing with Nonenal is equipped with the information they need to adopt healthy habits and care for their skin effectively. Then "old people smell" can, and will, be a thing of the past.

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Dr. Charlene Brannon is the Product Development Manager for Mirai Clinical, a company devoted to developing ground-breaking, naturally safe body and skin care products. Dr. Brannon was a tenured professor at the University of Washington for 25 years, before joining the Mirai Clinical team.

What is In-Home Care?

In-Home Care Options and How They Help

By Barbara Kate Repa, Caring.com Senior Editor 

What it does
In-home care is the term that broadly defines the various types of care and services delivered by individuals or agencies to those with mobility limitations or other frailties that make it difficult for them to leave home.
In-home care generally includes help from the following:

• Elder companions, who primarily provide friendly companionship and supervision
• Personal care assistants, who help with some chores and daily grooming
• Live-in care providers, who ensure a constant monitoring presence

How it helps
In whatever capacity the extra care is needed -- from periodic social visits to help with daily medication management to around-the-clock monitoring -- in-home care can help accomplish the goal of allowing a person to stay at home rather than move to a facility. For many people, staying at home among their possessions and in a familiar community is a primal urge and plays a big role in assuring a good quality of life.

What it costs
In-home care ranges in cost from free help from volunteers who provide assistance with visits and chores to live-in care that can run several thousand dollars or more a month for constant monitoring.