Physical activity is good for people at any age. Among elderly adults, falls are a common cause of injury and disability. Physical activity makes your bones and muscles stronger. When your muscles are strong, you are less likely to fall. If you do fall, strong bones are less likely to break.

Regular physical activity is good for your brain too. Recent studies have shown that people who follow simple exercises (such as, walking) on a regular basis are better able to make decisions than people who aren’t physically active.

From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amounts of physical activity. For people who have these conditions, a lack of exercise is a bigger risk than an exercise-related injury.

Talk with your doctor about your plans before you get started. Your muscles will very likely be sore when you first increase your physical activity, but don’t use that a reason to stop. Mild soreness will go away in a few days as you become more used to the physical activity.

Many senior citizens find walking to be one of the easiest activities to do. Doctors recommend at least 30 minutes of physical activity on most days of the week, but you don’t have to do all 30 minutes at once. Try walking for 15 minutes twice each day or for 10 minutes 3 times each day.

Many older people say that exercising with a partner is the best motivation to stick with it. You can start or join a walking group with friends or neighbors.  Alternatives to walking include gardening, dancing, or swimming. Your choice of activity can be both enjoyable and good for you.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

If your elderly loved one is hoping to drop a few pounds, here are some things to keep in mind:

1. Exercise
Studies of the elderly indicate that current weight, rather than age, determined energy intake in men and women. The study suggests that changes in lifestyle, not age, resulted in the dietary changes seen in the healthy elderly survey. As you mature, your body will lose muscle mass, decreasing your metabolic rate, which in turn burns fewer calories at a slower rate. A great way to maintain control of your maturing body is to exercise regularly.

2. Eat More Fiber
Maintaining a regular cycle of all systems in our bodies is very important. Fiber helps maintain regularity, preventing constipation and gastrointestinal diseases like diverticulosis (pouches that cause spasm or cramping in the large intestines). You may also want to be extremely selective in your diet and not include gaseous foods.

3. Get More Calcium
Around 40 years old, our bones start to lose more minerals quicker than it can replace them. For women, menopause causes a drop in estrogen levels, estrogen helps bones maintain calcium. Menopause is responsible for a greater loss of calcium than in men. You should discuss with your physician a dietary supplement to ensure you are properly maintaining your body.

4. Drink Plenty of Water
Water is essential from birth throughout life. It is critical to health and is chronically overlooked. Second only to air in its steady and relentless necessity, H2O carries nutrients to cells; aids digestion by contributing to stomach secretions; flushes bodily wastes and reduces risk of kidney stones by diluting salts in the urine; ensures healthy function of moisture-rich organs (skin, eyes, mouth, nose); lubricates and cushions joints; regulates body temperature; and protects against heat exhaustion through perspiration. And the list goes on and on. You should consume the minimum eight glasses of water daily to maintain a youthful vigor and pep.

5. Avoid Foods With Too Much Sugar
Too much sugar causes a number of problems – it suppresses the immune system, weakens eyesight, contributes to obesity and diabetes, causes constipation, leads to all different types of cancers, and the list goes on and on about the effects of sugar intake. Young and old should never binge on sugar.

Eating well and exercising regularly can make you feel a lot better. It gives you more energy – and it can actually help slow down the aging process!

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Walking is an excellent and easy way for the elderly to exercise.  Walking offers:

• Improvement of cardiovascular function and possibly a reduction in the chances of having a heart attack
• Potential weight loss or weight control
• Reduction in blood pressure
• An aid in the prevention and treatment of depression
• A positive impact on the health of people with diabetes
• Greater endurance and muscle strength
• Building and maintenance of bones and muscles

Here are some tips to help you start walking:

• Find a buddy with whom you can walk regularly. A friend can encourage you to walk on days when you aren’t motivated and can help you continue walking at a good pace.
• Use a pedometer, which keeps track of the distance you’ve walked. This will help you keep track of your steps and can be an excellent motivator that can encourage you to gradually reach your goal.
• Schedule regular walks in a PDA or calendar. This helps to ensure that you have a set time every day for walking.
• If you have chronic medical problems such as heart disease or diabetes, check with you doctor to make sure a walking program is safe for you.
• Start slowly if you need to – just get started, even if it means just walking around the block.  Somewhere between three and four miles an hour should be your goal, but if you have to work up to that gradually, it’s better to walk slowly than to do nothing.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

People with chronic bronchitis are at increased risk of developing infections, and those with other breathing problems (such as emphysema or COPD) are at risk of having infections further these problems. To prevent infections, encourage your senior to:

• Wash both hands frequently.
• Stay away from people who are ill.
• Take a daily vitamin.
• Eat lots of fruits and vegetables, which contain vitamins and will build up their immune system.
• Try a zinc supplement, which may help reduce infections.

Reducing indoor air pollution can help strengthen your elderly loved one’s lung health.  Here are some things to consider:

• Central air conditioning is essential in warmer months for older people.  Make sure the filter is changed often.
• Check for mold which can irritate the lungs.
• Use only vacuum cleaners with HEPA air filters that trap the dust.
• Wash bed linens, pillows, and curtains in hot water to kill any dust mites.
• Remove any pets from the home.
• Do not paint the inside of the house or redo the floors with polyurethane coating, as paint and polyurethane can irritate lungs.
• Always run a fan that vents to the outdoors for at least 20 minutes when cooking or showering, as this will help avoid moisture buildup which can lead to mold.
• Aerosol sprays and scented products should be avoided as they can cause breathing problems.

Learn how to conserve your senior’s energy. Here are some things to consider:

• Exercising can help tone your senior’s muscles.
• Seniors should rest for an hour after each meal to give the body time to digest the food eaten before using energy on something else.
• Your senior should keep often used items within reach of his or her chair, so that it isn’t necessary to move very much to get them. Silverware should go from the sink or dishwasher to the table rather than cabinets. Pots and pans should be placed back on the stove after washing
• If your senior lives alone, find someone to prepare meals, shop and do chores for him or her.

Clothing can also play a role.  Here are some tips to consider:

• Your senior should avoid anything tight in the chest or abdomen that could restrict breathing, such as belts, bras and girdles.
• Heavy clothing, such as coats and sweaters, can be exhausting, as these items require extra energy to wear.
• Trying on clothing can itself be tiring. Instead, encourage your senior to measure him or herself with a tape measure or be measured by someone. Knowing these measurements will enable your senior to buy clothes either on line (thereby saving the energy needed to shop) or in a store, without trying them on.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

NJ Senior Health

Americans 60 and older have the highest rate of type 2 diabetes among all age groups.  However, before type 2 diabetes occurs, the body develops pre-diabetes, a condition in which blood glucose levels are higher than normal but not yet at the level for a diagnosis of type 2 diabetes.

With pre-diabetes, the pancreas is usually producing enough insulin, but the body cannot use that insulin effectively – a condition called insulin resistance. With this condition, blood sugar gradually increases, often slowly enough that you don’t notice any symptoms.

Common symptoms include feeling tired or ill, unusual thirst, frequent urination (especially at night), weight loss, blurred vision, frequent infections, and slow-healing wounds. These symptoms happen over time, so many people don’t see them as warning signs.  The American Diabetes Association says one-third of people who have diabetes don’t realize they have the disease.

A Harvard School of Public Health study found that nearly 5,000 people (with an average age of 73) who were less likely to develop diabetes  (a 90 percent lower risk, in fact) had several traits in common. They included the following:

• were physically active
• ate more fiber and polyunsaturated fats
• ate fewer sugars, starches and trans fats
• didn’t smoke
• used alcohol moderately
• maintained a healthy weight

Older adults with pre-diabetes can still prevent full blown diabetes and those that have diabetes can still improve the quality of their lives.  Here’s how:

• Assuming your doctor says you are overweight, lose 5 to 7 percent of your body weight (which is approximately 10 to 14 pounds for a 200-pound adult)
• Participate in physical activity for 30 minutes a day, 5 days a week. Brisk walking will cover this.
• Eat a healthy diet, limiting calories and fat.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Gardening can do wonders for an elderly person.  The benefits are endless.

Gardening involves walking, bending, pulling and lifting, which is a great workout. When we work on a garden, we burn calories and increase flexibility, relieve stress and lower blood pressure. Fresh nutrition is also a benefit.

A garden can also bring happiness.  Knowing that they just weeded the garden or planted some flowers offers a feeling of accomplishment.

Here are some safety tips for those seniors who choose to garden:

• Stop gardening when you’re sore, tired, hot or bored. You want to avoid hurting or injuring knees, back, arms or legs.

• Take sensible precautions: Use sun block; wear long pants; use repellant to keep bugs at bay; wear gloves, sunglasses, and clothes that don’t constrict your movements.

• Garden for short periods: one to two hours maximum, unless you are in shape.

• Start the right way: Exercise or stretch gently first.

• Avoid the hottest parts of the day: Work in the garden early in the morning or late in the day.

• Make access easy: Seniors in wheelchairs or who can’t get up and down easily can still work in raised planting areas or pots. Smooth, wide pathways accommodate canes, wheelchairs and walkers.

• Use the right tools: Tools with grips wrapped with rubber or plastic are easier on the hands, and many new ergonomic garden tools reduce strain and injury.

• Stay hydrated: Be sure water is easily accessible for both drinking and watering.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ seniors, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have elder care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

If a senior has lived to the ripe old age of, say 80, or even 90, why worry about exercise?  Well, in addition to making you look and feel good, regular exercise lowers the risk for heart disease, diabetes, colon cancer, high blood pressure and obesity.

It maintains mobility, keeps bones and muscles strong, promotes good balance, and combats frailty.  It increases metabolic rate and burns calories, decreases body fat, improves immune function and promotes bone density.

Recent research also shows that regular exercise can reverse age-related brain decline, affecting such executive-control brain functions as task coordination, planning, goal maintenance, working memory and the ability to switch tasks.

Regular moderate exercise that makes a person breathless increases the speed and sharpness of thought, the actual volume of brain tissue, and the way in which the brain functions. Those with higher levels of physical fitness had less evidence of deterioration in gray matter (involved in thinking) than did less fit peers.

Even frail seniors can and should exercise once they get the green light from their medical professional.  A body is just like a car, it needs to be used to keep working properly. Here are some things to consider:

• Start slowly and build.  If something hurts, take a break.

• Wear loose fitting clothes, keep yourself hydrated and wear comfortable sneakers.

• Include activities that enhance strength, endurance, balance and flexibility.

• Seek out activities you enjoy so you won’t view exercising as a chore.

• Aerobic exercise or cardiovascular conditioning is extremely beneficial for seniors.  It allows the heart and lungs to work out at an elevated rate, supplies oxygen to the muscles, and improves the overall efficiency of the cardiovascular system.

Exercise physiologists like Sal Fichera, author of the book Stop Aging & Start Training and a recent guest on Focus on Seniors Radio with David Goodman, places an emphasis on weight or resistance training needs.  He suggests beginning with lighter and manageable weights and fewer repetitions, and increasing over time.

Get out there and start exercising!

Posted by: Frank Esposito, Vice President of Expert Home Care in New Jersey

New Jersey’s Expert Home Care for Elders and Seniors has been providing senior care, home care & live-in care for your aging loved ones since 1984. Please call us when you need help at 800-848-2336. Click for a Free Home Care Consumer Guide for selecting the most appropriate home care agency for your loved one.

We know how difficult it is to lose weight! It’s even harder to keep it off! A good way to help you take the weight off and keep it off is to challenge your physical limits when exercising. Challenge yourself on a daily basis when working out.

Seniors in NJ will find themselves adding more weights to their lifting routine. Increase your cardio routine, making sure to do different cardio activities every six weeks or so.

As you get comfortable with your workouts, continue to increase the challenge. Make routine mini fitness challenges for yourselves.

You may also consider:

Find a new sport
Enroll in a fitness or yoga class
Go hiking or biking
Sign up for a local community sponsored walk or run

If you haven’t exercised for some time, please check with your doctor and discuss your change of physical routine.