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How active seniors can lower their injury risk Once doctors give seniors the go-ahead to begin a new workout routine, seniors can take the following steps to reduce their risk for injury. Physical activity is one of the key components of a healthy lifestyle. Though physical activity benefits people of all ages, it can be especially helpful for seniors by making it eas- ier for them to overcome some of the obstacles associated with aging. According to the Centers for Disease Control and Prevention, physical ac- tivity supports dail living activities and indepen- dence. That's a significant benefit for seniors who are worried that age-re- lated physical and mental decline might one day compromise their ability to live independently. The CDC also notes that phys- ical activity lowers the risk for early death, heart disease, type 2 diabetes, and certain cancers. The CDC reports that physical activity is gener- ally safe for fit individuals who are 65 and older and have no existing condi- tions. Despite that, it's best for any senior to con- sult his or her physician prior to beginning a new exercise regimen. Once doctors give seniors the go-ahead to begin a new workout routine, seniors can take the following steps to reduce their risk for injury. · Warm up before working out. Seniors may think they don't need to warm up before exercising because their workouts are not as high-intensi- ty as they might have been when they were younger. But Harvard Medical School notes that warming up pumps nutrient-rich, oxygenated blood to the muscles and helps increase heart rate. The American Council on Exercise reports that warming up helps reduce workout-related injury risk by improving tissue elasticity. So prior to beginning a workout, regardless of how moder- ate- or low-intensity that regimen will be, seniors should warm up for five to 10 minutes. · Start with a routine that's commensurate with your abilities. Seniors excited by the prospect of working out must temper that excitement if they're not accustomed to physical activity. Such in- dividuals should consider working with a personal trainer. Personal trainers design exercise regimens based on each individual client's fitness levels and goals. As clients make progress and their bodies become acclimated to routine physical activity, personal trainers can then tweak regimens to make them more challenging. Seniors can take on these responsibilities them- selves, but are urged to begin slowly and gradual- ly build up their exercise tolerance. · Don't skip strength training. Seniors may think lifting weights is for young people who want to look buff, but the AARP® notes that muscle-strengthening ac- tivities protect the joints, reducing seniors' risk for injury as a result. The Department of Health & Human Services recom- mends seniors who have been cleared to exercise engage in strength training at least twice per week. · Stretch after your workout. Harvard Medical School reports that efforts to cool down after a work- out, including stretch- ing, can prevent muscle cramps and dizziness a nd lengthen muscles through- out the body, which improves range of motion. Harvard Medical School recommends holding each stretch for 10 to 30 seconds, as the longer a stretch can be held the more flexible individuals' muscles will be. Physical activity is an essential component of a healthy lifestyle for seniors. Active seniors can take various steps to reduce their injury risk so they can continue to reap the rewards of exercising for years to come. By Metro Create Metro Stock Photo Using diet to combat age-related bodily changes The following are some ways aging adults can use diet to com- bat age-related changes to their bodies. The human body is a marvel. How the body transforms over the course of an individual's life is one of its more remark- able qualities, and those changes never cease, even as individuals near retire- ment age. The changes associat- ed with aging include physical transformations but also more subtle shifts the naked eye cannot see. For example, metabolism slows as individuals grow older, and aging also can lead to a decrease in bone density and muscle mass. These changes affect how men and women at or nearing retirement age should approach their diets in recognition of the various ways their nutri- tional needs change at this point in their lives. Any modifications to a diet should first be discussed with a physician, but the following are some ways aging adults can use diet to combat age-related changes to their bodies. · Prioritize protein. The authors of a 2010 study published in the jour- nal Current Opinion in Nutrition and Metabolic Care recommended that older adults consume between 25 and 30 grams of protein with each meal. The researchers behind the study concluded that such consumption could limit inactivity-mediated losses of muscle mass and function. · Overcome reduced production of vitamin D. WebMD notes that people over 65 typically experi- ence a decrease in natural production of vitamin D. Vitamin D is not naturally found in many foods, so aging men and wom- en may need to rely on supplementation to ensure their bodies get enough of it. Vitamin D helps with anti-inflammation, im- mune system support and muscle function, among other benefits. So it's vital that aging men and women find ways to get sufficient vitamin D. · Consume ample dietary fiber. The National Re- source Center on Nutrition & Aging notes that fiber plays an important role in the health of older adults. Fiber has been linked with heart health, healthy digestion, feeling full, and preventing constipation, which the online medical resource Healthline notes is a common health prob- lem among the elderly. Though the NRCNA notes that older adults need slightly less fiber than their younger counter- parts, it's still a vital com- ponent of a nutritious diet. The feeling of fullness that fiber consumption can provide also is significant, as it can ensure adults who aren't burning as many calories as they used to aren't overeating in order to feel satisfied. That can make it easier for such adults to maintain a healthy weight. · Monitor intake of vita- min B12. The NRCNA notes that vitamin B12 is involved in a host of important functions in the body, including nerve function and the formation of red blood cells. Vita- min B12 is most easily found in animal products, which many aging men and women must largely avoid due to other health concerns. In such instanc- es, men and women can discuss supplementation with their physicians as well as alternative food sources of B12, such as fortified cereals, salmon and other items. Bodily changes related to aging increase the likelihood that men and women will need to alter their diets in order to maintain their overall health. By Metro Create Metro Stock Photo 5 ways to show seniors they're appreciated There are many ways to show seniors just how much they're appreciated. Senior citizens account for a significant percent- age of the overall pop- ulation. Estimates from the U.S. Census Bureau released in 2020 indicate the nation's 65-and-older population had grown by more than one-third over the preceding decade. By 2050, the number of senior citizens is expected to be close to 90 million. People are living longer than ever, and as individ- uals age, the demand for senior services continues to grow - as does the need to be patient and respect the elderly. There are many ways to show seniors just how much they're appreciated. 1. Help with chores. Lend a hand with chores around the house that may have grown difficult for seniors. This can include mowing the lawn, weeding garden beds, shoveling snow, rak- ing leaves, or even taking the garbage pails in and out on collection days. 2. Visit more often. Frequent visits are one of the simplest ways to show seniors you care. Whether seniors live in a private home or managed care facility, visitors brighten their days, especially if they no longer get out and about as frequently as they once did. Spending time together and sharing stories can bring smiles to the faces of older adults. 3. Plan activities with seniors in mind. When organizing parties and special events, consider the needs of seniors on the guest list. Add music from their era to playlists or DJ requests. Seat seniors with mobility issues near exits and restrooms. Make sure to arrange for photos with the guest of honor to keep family history alive. 4. Thank seniors. Find any reason to thank a senior. Perhaps someone served in the military or volunteered their time with children. Celebrate accomplishments big and small with a simple "thank you." 5. Prepare a meal. Invite a special senior over for a home-cooked meal with the family. Make it a regular occurrence on the calendar. If he or she can- not get out easily, bring a hot meal over to his or her place, instead. Simple gestures of grati- tude and appreciation can brighten a senior's day and let that person know he or she has not been forgotten. By Metro Create Metro Stock Photo

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