Seniors

Senior Fitness and Sports

Regular exercise will help protect you from chronic disease, improve your mood and lower your chances of injury. The older you are, the more you have to gain from exercise. All it takes is 30 minutes a day, 5 days a week.

Why should I exercise?

Are you one of the many seniors out there who knows you should be exercising, but you aren’t sure where to begin? Do the tools of fitness — exercise bikes, nautilus machines, treadmills, exercise balls and free weights — intimidate you? Or maybe you find exercise boring? If any of the above apply to you, you are not alone. Although many older people are well aware of the importance of physical fitness, 85% of seniors do not exercise on a regular basis. Many older people don’t exercise for the same reason that people of all ages resist physical activity – they think of it as too hard, too boring or they are disappointed by the lack of immediate results.

What if I am frail or physically unable to exercise?

Of course, there are some people whose physical abilities are limited by medical conditions or frailty. If you are one of these people, you may have to go about exercise more carefully than others, but don’t dismiss it entirely. If you have physical limitations, consult your doctor before starting your exercise program. With proper instruction and guidance, you can learn activities and exercises that you can do to improve mobility and reduce frailty. If you are frail, it is particularly important to be careful, but to find a way to move your body because regular exercise greatly reduces the risk of falling and broken bones. Try exercise in a class setting with proper supervision and definitely consider swimming or another form or water exercise as it can be less jarring to the body – the local YMCA or YWCA are good places to start when looking for exercise programs that address special needs.

Benefits of exercise

Just as a proper diet and engaging activities can help you live a more fulfilling life, physical activity will yield a multitude of physical, mental and psychological benefits. Some of the benefits that result from regular exercise:

Feel and look better

• Self Confidence – Being active and feeling strong will naturally help you feel more self confident and sure of yourself. This improved sense of well being might help your overall mood and attitude about life.
• Contentment - Natural endorphins produced by exercise may actually help you feel better and alleviate sadness or depression.
• Social Interaction – If you choose, exercise can be a great way to meet people and socialize. Joining a class or walking with friends should make the exercise more enjoyable and it can also help you stay connected with others.
• Sleep Better - People who exercise regularly tend to sleep better than those who don’t. They usually fall asleep more quickly, sleep more deeply and awake less often during the night.
• Mental Acuity (Alzheimer’s Disease Prevention) - New research shows that regular exercise can help prevent Alzheimer’s disease and dementia. Exercise helps encourage regular brain functions and can help keep the brain active.
• Maintain or lose weight

Increase mobility, flexibility and balance

• Balance and Flexibility – Balance and flexibility will improve when you exercise on a regular basis. Improved strength, flexibility and posture will help with balance and reduce your risk of falling. Greater flexibility should also reduce the pain of arthritis.
• Mobility – If you do a variety of exercise, you will naturally increase your coordination. You should be better able to navigate your regular chores and activities.

To get started

Often the hardest part of a new endeavor is getting started. You can do it. At first, pace yourself and move slowly. Work on making exercise a regular part of your day, regardless of time and intensity. As it becomes a habit, it will become easier to build on your routine.

Other tips for starting and maintaining your exercise schedule:

MOST IMPORTANT THINGS TO REMEMBER

• Get Clearance First – Before you begin, have a check-up and talk with your doctor or healthcare practitioner about any special conditions you might have.
• IF SOMETHING HURTS, STOP DOING IT – If you have a persistent pain when you exercise, take a break. If you are sick, you should go easy or skip a few days. When you resume, start slowly again. Know that there are some warning signs that mean you should stop what you are doing and consult a doctor:
  - Chest pain or pressure
  - Breathing trouble or excessive shortness of breath
  - Persistent or sharp muscle or joint pain.
  - Nausea
  - Unusual balance difficulty
  - Severe illness

OTHER IMPORTANT TIPS

• Start Slowly – Start with 10 minutes a couple times a day if you can. Go slow and be consistent.
• Be Comfortable – Wear comfortable, non-restrictive clothing, supportive shoes and layers so that you can adjust as your body temperature rises.
• Keep It Easy – Moderation is key, don’t overexert yourself.
• Breathe – Remember to breathe consistently throughout your exercise.
• Hydrate – Drink plenty of water before, during and after your activity.
• Warm Up & Cool Down – Always ease your body into and out of exercise. Walk slowly or stretch for at least 5 minutes.
• Build Up – Gradually increase the time and intensity of your activity. It will become easier as you exercise consistently.
• Mix It Up – Vary the type of activity you do. Try a new sport or take a tai chi or yoga class for variation. Doing new things will help you remain interested.
• Make It Fun – Get active with friends, listen to music or take up an active hobby to keep it fun and interesting.
• Be Consistent – If you can do a little bit every day, it will eventually become part of your routine and you will automatically include it. If you only do a lot occasionally, it will be difficult to keep it up and you won’t realize any of the benefits.
• Keep an Activity Log - Write down what types of activity you do everyday. As the days go on, it will be easier to keep up the pace when you look at all of the progress you are making.
• Wear a Pedometer - Some fitness plans advise wearing a pedometer and making sure you walk at least 10,000 steps a day. This can be kind of a fun challenge and may inspire you to get moving and keep moving.
• Know Your Calories - Calories aren’t everything, but knowing how many calories you are burning when you are exercising and performing simple everyday tasks might also motivate you to keep moving. It is also good to recognize that traditional exercise isn’t the only way you burn calories. Some sample calorie counts for different activities are below.

Lifelong Sexuality

Sex is good for older adults. In both men and women, good sex appears to: prompt the release of substances that bolster the immune system; release endorphins that act as painkillers and reduce anxiety; benefit the heart and lungs by increasing breathing and circulation; help us relax and feel good about ourselves.

Sexuality and sensuality are an important part of the aging process. Most people want and need to be close to other people. We want to touch and be touched, both physically and emotionally. As we grow older, some of us become more attuned to our sensuality-our ability to be fully present in each moment and to notice the smells, textures, and sounds that enhance our lives. How sensual you are plays a key role in your overall ability to derive pleasure from life.

Physical closeness and companionship are important to most seniors. Just being physically near is important, but many of us also want to continue an active, satisfying sex life as we grow older.

How does our sexuality change as we age?

Women

The major changes that women experience during midlife are related to diminishing hormonal production. This accounts for the symptoms of perimenopause (the time when monthly periods begin to change) and menopause (after monthly periods cease) experienced by many women. Common symptoms include:

• Lower libido and/or slowing of sexual arousal
• Hot flashes and/or night sweats
• Sleep disturbances
• Emotional changes such as irritability, mood swings or depression
• Vaginal dryness and itching
• Increased sensitivity to sounds
• Dry skin
• Weight gain and/or food cravings

Several excellent websites can provide you with more information about this important time of life and tips for adjusting to your body’s changes.

Men

Men often find that it takes them longer to have an erection as they get older. They also find that their erection doesn’t last as long, and that it takes longer for them to have another erection once they climax. Men who do not know that this is normal become overly concerned, leading to even more “dysfunction” from the increased anxiety.

What can be done to compensate for these changes?

Women

If you are experiencing any of the symptoms related to menopause, it is important to educate yourself. Sometimes women feel like they are the only ones “going crazy”, or that they should be able to get through these things by themselves. Fortunately there is more information available to us today than there was a generation ago, and you can learn a lot from internet research, books, magazines, and open discussions with female friends.

Using a water-based lubricant during sex can usually help one of the most common sexual problems related to menopause, vaginal dryness. If you feel that your low libido may be related to stress, anxiety, depression, past traumas or other emotional issues, this may be a good time to see a mental health professional. Be sure to let the person know that you are dealing with sexual issues and ascertain whether they have expertise in this area of psychotherapy. You may also find that exploring other interests and activities, like taking a dance class, learning how to meditate, or doing yoga can have a positive effect on mood and help enhance your sexuality and sensuality. Some women have found that a medical provider who specializes in female sexual dysfunctions can be helpful.

Men

As men age, they need more direct physical stimulation to get an erection. Often taking more time during lovemaking, exploring new ways of expressing love, and not focusing on “performance” are enough to break the cycle of tension and allow men to enjoy lovemaking again. Considering lifestyle changes, such as increasing physical exercise, eating a more nutritious, well-balanced diet, stopping smoking, decreasing alcohol intake, and reducing stress can enhance sexuality.

When more frequent problems arise, or when a man is unable to get or maintain an erection, medical intervention may be helpful. Men sometimes think the problem is their fault, or have been told that the problem is psychological. We now know that over 80% of the time impotence or erectile dysfunction (ED) is caused by a physical problem.

If you are having trouble maintaining your erection, you are not alone. It is estimated that 5% of 40-year-old men and 15-25% of 65-year-old-men are experiencing erectile dysfunction. To explore solutions, it is important to not only talk openly with your partner, but also to seek help from your health care provider. A physical exam and lab tests can help pinpoint the cause of your ED, and help determine the best way to help. The now very well known drug Viagra and other similar medications are helpful to 60-75% of the men who try them. Mechanical devices and surgeries are other options to discuss with your physician.

Sometimes illnesses and the drugs used to treat them can also interfere with sexual functioning. Open discussions with your physician can lead to changes in your medical regime that can mitigate these effects.

Am I too old to worry about safe sex?

As women get closer to menopause they may not have their period for many months and think they can no longer get pregnant. However, until you have missed 12 months in a row, you may still be ovulating and you may still get pregnant. Therefore birth control is still needed. A more important problem, however, can be sexually transmitted diseases.

Although young people are most at risk for these diseases (including syphilis, gonorrhea, chlamydial infection, genital herpes, hepatitis B, genital warts, and trichomoniasis), older sexually-active people can still get them as well. Anyone who is sexually active is also at risk for being infected with HIV, the virus that causes AIDS. Many people do not realize that the number of older people with HIV/AIDS is growing. One out of every 10 people diagnosed with AIDS in the United States is over age 50. You are at risk if you have more than one sexual partner or you have started dating and having unprotected sex again. Always use a latex condom during sex, and talk to your doctor about ways to protect yourself from all sexually transmitted diseases.

Senior Citizen Driving:

Warning Signs and Helping an Unsafe Driver to Stop Driving

Driver safety is an important issue for seniors. Older drivers are more likely to get in multiple-vehicle accidents than younger drivers and car accidents are more dangerous for seniors than for younger people.

Everyone ages differently, so some people are perfectly capable of continuing to drive in their seventies, eighties, and even beyond. Many elders, however, are at higher risk for road accidents. The elderly are more likely to receive traffic citations for failing to yield, turning improperly, and running red lights and stop signs – an indication of decreased driving ability. A person 65 or older who is involved in a car accident is more likely to be seriously hurt, more likely to require hospitalization, and more likely to die than younger people involved in the same crash. In particular, fatal crash rates rise sharply after a driver has reached the age of 70.

If you know an older driver who is experiencing trouble on the road, it is important to carefully monitor the situation. This article can help you determine whether you should take steps to encourage the senior to stop driving.

Warning signs of unsafe driving

If a senior who is close to you is finding driving more difficult than before, watch for signs of unsafe driving. If you notice any of the warning signs, it is time to reassess the senior’s road risk. Many small warning signs of unsafe driving can add up to the important decision to quit driving.

Warning Signs of Unsafe Driving

Abrupt lane changes, braking, or acceleration More frequent “close calls” (i.e., almost crashing), or dents and scrapes on the car or on fences, mailboxes, garage doors, curbs, etc Failing to use the turn signal, or keeping the signal on without changing lanes Drifting into other lanes Driving on the wrong side of the road or in the shoulder Trouble reading signs or navigating directions to get somewhere Missing highway exits or backing up after missing an exit Range-of-motion issues (in looking over the shoulder, moving the hands or feet, etc.) Trouble moving the foot from the gas to the brake pedal, or confusing the two pedals Feeling more nervous or fearful while driving or feeling exhausted after driving More conflict on the road: other drivers honking; frustration or anger at other drivers Oblivious to the frustration of other drivers, not understanding why they are honking Reluctance from friends or relatives to be in the car with the senior driving Getting lost more often Trouble paying attention to signals, road signs, pavement markings, or pedestrians Slow reaction to changes in the driving environment Increased traffic tickets or “warnings” by traffic or law enforcement officers

Talking to a senior driver who should stop driving

If you feel that it is time to talk to a senior close to you about stopping driving, approach the issue with sensitivity. A driver’s license signifies more than the ability to drive a car; it is a symbol of:

• freedom
• independence and independent living
• self-sufficiency
• being employed
• fun and spontaneity
• involvement in social and religious activities

Understandably, driving is not a privilege that anyone-teenager or elder-wants to relinquish willingly. As important as it is to treat the senior driver with respect and not jump to unjust conclusions, it is also important to help the elderly driver retire from the road.

Start slowly and try to persuade the senior to give up the keys. Some approaches that may work:

• Be understanding about resistance. The senior may dismiss you and refuse to listen to you. Emotion may get in the way of a rational decision.
• Ask questions, rather than make demands. For example, “Would you consider not driving at night?” Talk about safety considerations. Many senior drivers who shouldn’t be driving have already had an accident or some close calls. Remind the impaired driver of the danger of serious injuries and that the safety of others is also at risk.
• Explain transportation options. Help the senior driver see that living without a car won’t make them permanently homebound. Acknowledge the lifestyle change, but also show them how to continue favorite activities and to remain mobile.
• Offer rides and visits. Volunteer to come by once a week or to provide rides on a regular basis for things like grocery shopping, library visits, or doctors’ appointments.

When a senior driver refuses to give up the keys

If the senior driver refuses to give up the keys, you may need to take stronger steps. Ideas for further action include:

• Take away the car keys.
• Disable the car or remove it from the senior driver’s residence.
• Ask the elderly driver’s doctor to write a prescription stating “no driving.”
• Enlist the help of a local police officer to explain the importance of safe driving and the legal implications of unsafe driving.

Some seniors may forget that they aren’t supposed to drive. If that is the case, it is even more important to remove the car or the keys to make it impossible to drive.