The Best Exercises for Older Adults

 

Being physically active helps keep you healthier as you age. Here’s how to do it safely.

As you get older, it’s as important as ever to be physically active. Regular exercise helps you maintain your independence and stay healthier. It makes it possible for you to do more and live in less pain. But should older adults do the same types of exercise as people who are younger?

When it comes to the best exercises for older adults, the key is to find activities you want to do and that you will do consistently. That means if you still enjoy doing the same types of activities as you did when you were younger, there’s no reason not to do them as long as you are able. You may just need to take things down a notch or two so you avoid injury. Some people find new activities they enjoy as they get older. Infusing new life into your workout routine always keeps things fresh and interesting.

Trying to decide what type of exercise to do? Here are some good choices for older adults.

• Aerobic Exercises – It’s recommended that older adults get at least 2 ½ hours of moderate-intensity aerobic activity every week. That equates to 30 minutes of exercise 5 days a week. Some of the best choices for older adults include walking, cycling, dancing, swimming and using an elliptical trainer. These are low-impact activities that get the heart pumping and the lungs working harder.
• Strength Training Exercises – In addition to aerobic exercise, it’s also important for seniors to do exercise that strengthens muscles. As we age, muscle and bone mass diminishes naturally, but regular strength training helps keep the body as strong as possible. This can be accomplished by doing exercises that use light free weights, resistance bands or even your own body weight.
• Flexibility Exercises – Being able to move your body through its full range of motion gets harder to do as you get older. That’s why it’s important to incorporate activities that improve flexibility into your exercise routine. Exercises focused on improving flexibility will help you maintain your mobility and also help improve balance. Consider doing gentle stretches each day. Yoga or Tai Chi are also good options and many older adults enjoy the class aspect of these activities.
• Balance Exercises – One of the most common causes of serious injury in older adults is falls. Performing exercises that help improve your balance can minimize your risk of falling. Many of the exercises that improve flexibility, such as yoga and Tai Chi, also help improve your balance. Strengthening the muscles in your hips and legs also reduces your risk of falls.

If you are new to exercise, have recently been injured or have physical limitations or health conditions, consider working with a physical therapist or personal trainer at first. He or she can help guide you towards the type of exercises that will be best for you and will teach you how to do them safely and effectively. Group classes geared to older adults are another good option because they provide guidance, support and camaraderie while you exercise. There are even exercise classes that can be done while sitting in a chair.

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Is Online Mental Health Therapy Worth Trying?

 

Here are pros and cons of online mental health treatment so you can decide if it’s right for you.

The COVID-19 pandemic changed many aspects of healthcare, some temporarily and some permanently. One area where big strides were made was in offering mental health treatment online. This worked well during the pandemic, when people didn’t want to, or couldn’t, visit healthcare providers in person. But it turns out there may be benefits to sticking with online treatment when it comes to mental health.

Here are some of the benefits of online mental health treatment:

• It’s easily accessible – With the influx of new online therapy platforms, getting mental health treatment has become more accessible. This is beneficial because the number of people experiencing anxiety, depression and other mental health issues skyrocketed during the pandemic and finding in-person treatment options has often been difficult.
• It’s affordable – Many online mental health therapy platforms offer affordable options, making it easier for people to seek treatment even if they don’t have insurance benefits for mental health treatment. For those who do have insurance coverage, telehealth appointments may be covered.
• It’s comfortable – Some people find it awkward or uncomfortable to sit in a therapist’s office while opening up about sensitive subjects. These same people may be more inclined to talk more openly when in the comfort of their own home.
• It may be as effective as in-person treatment – Although different people may respond better to one type of treatment or another, one recent study found that telehealth was as effective as in-person care, even in people who needed intensive treatment.
• It offers a variety of treatment options – Some in-person therapists offer patients the option of doing their appointments via telehealth. Online mental health platforms charge per visit or on a subscription basis and pair you with a therapist to meet your needs. You may be able to meet with providers who have specific specialties that you might not be able to access in person. You may also be able to access psychiatrists who can prescribe medication, if it is deemed necessary.
• It allows for scheduling flexibility – It may be easier to schedule online appointments at times that are convenient for you. You can also access therapy no matter where you are, as long as you have an internet or cellular connection. This can be especially helpful if you travel a lot or have a busy schedule.

Keep in mind that online mental health therapy is not for everyone. Some people feel more comfortable seeing a therapist in person, where they feel they and their therapist can provide more undivided attention. Some people don’t feel comfortable using technology or don’t feel like it is a secure means of communicating with a therapist. Another drawback is that you may feel like it’s harder to build a relationship with someone when you’re not sitting in the same room with them.

Deciding whether to try out mental health therapy online is a personal choice. The good news is that even if you try it, you’re not obligated to stick with it if it doesn’t work for you.

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Why You Need a Good Work-Life Balance

 

Is work taking over your life? How to strike a healthy balance while still being productive.

All work and no play may do more harm to your well-being than you think. That’s why it’s important to establish a good work-balance. But what exactly is work-life balance? And how do you make it happen so you feel productive enough at work while still enjoying a robust personal life?

Defining Work-Life Balance

Work-life balance isn’t just about counting the number of hours you’re at the office and trying to make sure you keep to a specific number or less. Rather, achieving a good work balance is about finding the right combination of meeting work obligations while also being able to enjoy family, hobbies and personal interests.

There’s no set amount of time you need to work, or not work, that equates to a good work-life balance. An ideal balance is different for each person. While you may not be able to dictate how many hours you work, there are steps you can take to improve this balance.

The Importance of a Good Work-Life Balance

Many people find work a source of stress. Even after leaving work, some people find it hard to turn off the stressors of the work day. You may check emails, do unfinished work or worry about what you need to do tomorrow. Not being able to distance yourself from work keeps stress levels high.

Chronic stress has been shown to contribute to many serious health issues, from high blood pressure and an increased risk of heart attack to poor sleep and a weaker immune system. This stress also has negative effects on your mental health, making many people feel anxious, depressed or unsatisfied with life.

People who don’t achieve a good work-life balance may also find they are less productive, less creative and less motivated. This may make it harder to get work done, solve problems or experience career advancement.

Tips for Improving Work-Life Balance

There’s no way to achieve the perfect work-life balance every single day. After all, life is life. Sometimes there’s an important project at work that just has to get done. Or you have a personal issue that must take precedence over work. But here are some ways to achieve a better balance overall between work and the rest of your life:

• Use your PTO. It’s important to take time off, so don’t leave those days on the table. When you take a day off, you should actually be off—no checking emails, answering calls or planning your next work project. Don’t worry, work will be there when you get back.
• Leave it at the office. Get in the habit of disconnecting from work at the end of the work day. Some people find it helps to make a to-do list or to jot down ideas or problems they’re juggling so they don’t have to think about work once they’re home.
• Don’t confuse WFH with always working. If you work from home, it may be harder to check out of work because it’s always there. Set up physical boundaries between your workspace and the rest of your home and learn to set boundaries for your time as well.

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How Insomnia May Hurt Your Heart

 

Not sleeping well or consistently enough can affect your heart in these ways.

Having trouble falling or staying asleep? If so, you’re among the millions of people who experience insomnia. This common sleep disorder may only happen occasionally or it may be chronic. The lack of quality sleep it allows you to get not only makes you feel lousy and zaps energy levels, but it can be bad for your heart.

Here are some reasons why poor sleep affects your heart:

• Blood Pressure – When you sleep, your blood pressure goes down. If you don’t get enough sleep, your blood pressure stays elevated for longer periods of time. Over time, this may lead to high blood pressure. Having high blood pressure is no joke—it’s one of the leading risk factors for heart attack and stroke.
• Unhealthy Habits – In addition to affecting blood pressure, a lack of sleep may also lead to higher levels of stress. Chronic stress contributes to cardiovascular disease. Not sleeping well may also cause you to turn to unhealthy lifestyle habits, such as being more sedentary and making unhealthy food choices. These habits may negatively affect your heart health.
• Sleep Consistency – Not getting enough sleep is not the only sleep issue that affects your heart. One study found that people who slept varying amounts of time each night and went to bed and woke up at different times throughout the week were more likely to have hardened arteries than people with more regular sleep patterns. Another study found that people with erratic sleep schedules were nearly twice as likely to develop cardiovascular disease compared to people with more regular sleep schedules.

The link between sleep and heart health is strong enough that the American Heart Association has included sleep duration as an important factor necessary for maintaining cardiovascular health. And don’t think that if you haven’t been sleeping enough, you can simply make it up over the weekend or when you’re on vacation. It doesn’t appear to work like that. It’s important to not only get enough sleep, but to do so on a consistent basis, night after night.

Need help sleeping better? Here are tips that may help:

• Stick to a regular sleep schedule – Go to bed and wake up at the same time each day.
• Get some sun – Go outside, especially early in the day, to tell your body it’s time to wake up.
• Do some exercise – Physical activity helps improve sleep, but don’t do it too close to bedtime.
• Don’t eat too late – Especially avoid caffeine, alcohol, sugar and high fat foods.
• Avoid blue light – Don’t use your phone, iPad or computer before going to bed.
• Create a comfortable sleeping environment – Keep your space cool, dark and quiet.

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The 9 Best Anti-Aging Tips for Women

 

Wish you could look and feel younger? These tips can help.

You don’t have to be an adventure-seeking archeologist to dream of discovering the Fountain of Youth. As we age, most women are interested in knowing the secrets of looking and feeling younger.

Ready to fight the natural aging process? Before you go to drastic measures, like undergoing plastic surgery, check out these 9 tips to help rediscover your youth within:

1. Stay hydrated. Drink at least 8 glasses of water every day to help keep your skin looking healthy and hydrated. Water also energizes your muscles, aids in digestion and even helps with weight loss. In addition to drinking water, snack on hydrating foods, like oranges, celery or cucumber.
2. Manage stress. Ever walk into a room and have someone ask if you’re feeling okay? When we feel stressed, it shows! Take at least 15 minutes each day to decompress. Go for a walk, meditate, or cuddle with a pet. Anything that slows down the heart rate helps ease stress.
3. Eat better. Some foods keep you energized and may improve your appearance. Fruits, vegetables and whole grains are high in antioxidants that protect cells from free radical damage. Limit sugar, salt, processed foods and alcohol, which make you feel sluggish and wreak havoc on your body.
4. Stay active. Regular exercise is good for brain and bone health. Set aside at least 30 minutes a day to move. Take a yoga class, go for a bike ride or work in the garden. It’s also important to keep your brain sharp as you age. Join a book club, enjoy a game night or do a crossword puzzle.
5. Don’t smoke. We all know that smoking is bad for your health and leads to aging. But it doesn’t just harm your insides. Smoking damages your appearance as well, leading to wrinkles and stained teeth.
6. Sleep more. Lack of sleep not only makes us look and feel sluggish, but also leads to health issues like depression, anxiety and high blood pressure. Create a bedtime routine and aim to get 7 to 9 hours of sleep each night.
7. Take care of your skin. Skincare is so important for keeping wrinkles at bay. Always wear sunscreen (SPF 30) when you go outside and moisturize, moisturize, moisturize! Hyaluronic acid is the holy grail of hydration to treat wrinkles and dry skin. A dermatologist can also recommend non-invasive skincare treatments, such as a topical peel to exfoliate the outer layer of dead skin.
8. Get screened. See your primary care doctor every year to make sure you’re up to date on health screenings. Mammograms, Pap tests, colonoscopies and skin cancer checks are all preventative measures that can help keep you feeling healthy and young.
9. Stay young at heart. Sometimes the best way to feel young is to act young. Remember when you were a child and the only item on your to-do list was playing with your friends? This weekend, call a friend and have some fun instead of doing laundry or other chores. You only live once—and the laundry will still be there tomorrow!

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