Wellness Wednesday: How to Start Exercising At 50 or Over

Baby Boomer Couple on Bicycles

In the article Baby Boomer Fitness: How to Start Exercising At 50 or Over, the authors suggest that if you’re over age fifty, now is the time to start getting regular aerobic exercise and maintaining a balanced diet. Here are some tips on how to start exercising at 50 or over.

Before Beginning an Exercise Regimen. If you’re a baby boomer trying to get fit after age 50, it is important to know your current level of health. Always consult your doctor prior to beginning any exercise routine. Your doctor will make sure you are cleared for unsupervised exercise, or recommend supervised exercise, such as cardiac rehabilitation.

Recommendations for Exercise After 50. The CDC recommends 150 minutes of aerobic activity, along with two 30-minute strength training sessions per week. The intensity of cardio should be challenging, but tolerable. You may want to grade the intensity of a workout on a scale of 1 to 10, with 10 being incredibly difficult. Aim for exercise somewhere in the 4-8 range. If you are just starting out, start with a less difficult routine and work up to more challenging exercise. Include extended warm-up and cool-down sets both before and after your workout. This will better prevent injury to sensitive muscles and ligaments.

Aerobic Exercise After 50. While 150 minutes of aerobic exercise per week may sound like a lot, it’s actually just 20 minutes of activity per day! Walking is a great way to get your daily exercise in. It’s easy on joints and bones, which is especially important to consider as you age. It’s also one of the most convenient forms of exercise; no equipment is necessary, apart from a good pair of shoes and your own two legs. If walking doesn’t appeal to you, swimming, cardio machines, like a recumbent bike, and interval training are all great alternatives. You might also find opportunities to workout in your own backyard. Just make sure you are cleared by your doctor before beginning any routine.”

Read more ideas here: Baby Boomer Fitness: How to Start Exercising At 50 or Over.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Freedom Friday: 6 Ways to Pursue Your Passions

Row of Lightbulbs on blue backgroundIn the Next Avenue article, 6 Ways to Pursue Your Passions, author Rob Pascale suggests boomers come up with a list of the activities and pursuits that are personally meaningful, then go after them. But he advises that you take a close look at the real value of each activity you’re considering:

Set Priorities. ​This is a trial and error thing, and you are bound to fail at times. Don’t let your failures discourage you, because you can quickly become discouraged. If you never try and fail, you’ll never learn. Instead, if and when you fail, drop the activity, not the pursuit of new ones. Get some paper and a pencil, or however you like to write things down (I use my computer), and list the pros and cons for each activity. Note that it’s not just the count that matters, but the value of each pro and con.

Do Reality Checks. Sometimes we can get a little grandiose and bite off more than we can chew. Make sure the things you are considering require only the amount of energy you want to expend and are truly achievable — over-reaching can lead to failure, which can be demotivating. Reality checks can also include visualization. Imagine yourself doing a particular activity day in and day out. Are you enthusiastic about doing it today? How about tomorrow, a month from now, a year from now? Try to picture the kind of effort it will require and the problems you might run into along the way. Can you live with that?

Make Detailed Plans. ​Here is where things often fall apart. Without a real plan, things go nowhere. Write out the specific steps, in all the detail that’s needed, for achieving each goal. Detailed planning will give you a better idea as to whether what you’d like to do is realistic and achievable. ​​Planning should include doing research so you can get some ideas on how you can turn your interest into something you actually do. Take notes and maybe use them as the basis for a business plan. Once the steps are outlined, create a timeline, putting in the dates when each step will be completed.”

Read the rest at 6 Ways to Pursue Your Passions.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Wellness Wednesday: 10 Simple Fall Prevention Exercises Seniors Can Do at Home [Video]

Seniors Using Exercise Bands to Work OutMore than 1 in 4 older adults falls each year. Falls often cause serious injuries that result in significant loss of independence and mobility.

Regularly doing fall prevention exercises reduces fall risk by specifically strengthening key muscles and joints to improve balance.

In the Daily Caring free video 10 Simple Fall Prevention Exercises Seniors Can Do at Home, two physical therapists teach older adults how to do 10 simple fall prevention exercises. You can easily do these at home – no equipment is needed.

See the video here: 10 Simple Fall Prevention Exercises Seniors Can Do at Home.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Freedom Friday: How to Transform Your Hobbies Into New Opportunities

Sunflower in the Sunshine

In the Next Avenue article, Transform Your Hobbies Into New Opportunities, author Debbie Swanson suggests that “adding to your skills can help you make money and friends.”:

“If being in a classroom brings back memories of snoozing in a lecture hall, think again. The world of learning has exploded, with online and in-person classes available for many recreational pursuits. Several hobbies have measured levels of skill and proficiency: the martial arts belt system, certifications in scuba diving, achieving a master level in a pursuit such as gardening, beekeeping or — if you live in Wisconsin — cheesemaking. Adding formal training to your hobbies is not only fun, but may create avenues for side income, enhance your volunteer potential or expand your social circle.”

Here’s how one retiree in South Carolina honed his hobby skills into a new business:

“After retiring at 67 from his career managing textile and equipment manufacturing companies, Buddy May, of Greenville, S.C., delved into his interest in beekeeping. He became a Master Beekeeper with the South Carolina Beekeepers Association, as well as the only EAS (Eastern Apicultural Society) Certified Master Beekeeper in his home state. In 2017, May reached the Master Craftsman level, the highest level of the South Carolina program.

May’s farm produces honey, pollen and blueberries, and he’s active with a weekly farmers’ market. But May is especially stung by the chance to meet people and share his knowledge.

‘I lecture locally, and in other states,’ says May, who has also taught classes at Furman University’s OLLI (Osher Lifelong Learning Institute) program. ‘It keeps my mind active, and learning more about the gracious insect.’

He’s also been published; May’s buzzy research appeared in the American Bee Journal in 2017 and he has an article coming out in Bee Culture magazine.”

Read more at Transform Your Hobbies Into New Opportunities.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Wellness Wednesday: Baby Boomer Wellness Tips You May Not Have Considered

Baby Boomer Couple in CityIn the article Top 5 Baby Boomer Wellness Tips, author Heather Vuchinich writes about how baby boomers are creating new ways to stay well:

“By modeling a ‘take charge’ attitude, boomers are demonstrating that there are new ways to age and grow older and creating models for future generations. It’s no surprise that this epic generation is revolutionizing our collective approach to the “golden years” and also sinking the majority of the monies spent on wellness in this decade.
Here are 5 tips to adapt in order to adopt the baby boomer mentality:

1. Try something new
Rather than stick with your same old vacation spot, why not choose a destination that is new and unfamiliar? Follow the boomer lead and plan a wellness vacation that includes a one-stop-shop at a wellness resorts.

2. Face your fears head on
Afraid of getting old and sick? Learn how to prevent illness now, instead of waiting until it’s too late. Take a workshop in healthy aging or preventative healthcare. It’s easier to confront difficult issues when you face them head on.

3. Explore the unknown
As we age it can become easy to believe we’ve seen and done it all. Boomers know that there is always something new to learn. Expand your world and investigate the unknown by asking questions and meeting new people. Boomers interest in overseas travel and volunteer work “vacations” (the concept of giving back) stimulates brain cells and keeps aging brains alert and active.”

Read more tips at: Top 5 Baby Boomer Wellness Tips.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Freedom Friday: Transform Your Hobbies Into New Opportunities

Sunflower in the Sunshine

In the Next Avenue article, Transform Your Hobbies Into New Opportunities, author Debbie Swanson suggests that “adding to your skills can help you make money and friends.”:

“If being in a classroom brings back memories of snoozing in a lecture hall, think again. The world of learning has exploded, with online and in-person classes available for many recreational pursuits. Several hobbies have measured levels of skill and proficiency: the martial arts belt system, certifications in scuba diving, achieving a master level in a pursuit such as gardening, beekeeping or — if you live in Wisconsin — cheesemaking. Adding formal training to your hobbies is not only fun, but may create avenues for side income, enhance your volunteer potential or expand your social circle.”

Here’s how one retiree in South Carolina honed his hobby skills into a new business:

“After retiring at 67 from his career managing textile and equipment manufacturing companies, Buddy May, of Greenville, S.C., delved into his interest in beekeeping. He became a Master Beekeeper with the South Carolina Beekeepers Association, as well as the only EAS (Eastern Apicultural Society) Certified Master Beekeeper in his home state. In 2017, May reached the Master Craftsman level, the highest level of the South Carolina program.

May’s farm produces honey, pollen and blueberries, and he’s active with a weekly farmers’ market. But May is especially stung by the chance to meet people and share his knowledge.

‘I lecture locally, and in other states,’ says May, who has also taught classes at Furman University’s OLLI (Osher Lifelong Learning Institute) program. ‘It keeps my mind active, and learning more about the gracious insect.’

He’s also been published; May’s buzzy research appeared in the American Bee Journal in 2017 and he has an article coming out in Bee Culture magazine.”

Read more at Transform Your Hobbies Into New Opportunities.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Wellness Wednesday – Serving and Portion Sizes: How Much Should I Eat?

Group of fresh fruits and vegetablesIn the National Institute on Aging article Serving and Portion Sizes: How Much Should I Eat?, emphasizes the importance of eating a variety of foods from each food group that will help you get the nutrients you need. What about portion and serving sizes? Here is an explanation:

“The word ‘serving’ can have different meanings depending on how it is used. A Dietary Approaches to Stop Hypertension Plan serving is how much of each food you should eat to meet the plan’s daily recommendation. (Learn more about serving sizes on the Nutrition Facts label.)

The term ‘portion’ means how much of a single food is actually on your dish—a portion size can vary from meal to meal. For example, one restaurant might serve larger portions than another.”

EXAMPLES OF PORTION SIZES

One cup cooked vegetables, salad, baked potato = baseball

1 to 1½ ounces cheese = four dice

Three ounces of meat or poultry = palm of hand

Read the rest: Serving and Portion Sizes: How Much Should I Eat?.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Freedom Friday: How Senior Couples Can Retire Without Drama

Baby Boomer Couple in Retirement

In the U.S. News & World Report article, How Senior Couples Can Retire Without Drama, author Maryalene LaPonsie writes that worlds collide when senior couples retire and are suddenly together 24/7:

“You’ve clocked out of work for the final time and are heading home to your spouse. The kids have left the nest, which means it will be just the two of you. Sounds like the beginning of a second honeymoon, right?

However, the reality can be much different. A 2017 report from the Pew Research Center found gray divorce – that is, divorce after age 50 – increased 109 percent from 1990 to 2015. Even couples who stay together may find their remaining years marked by conflict.”

Fortunately, spousal conflict after retirement is not a given. Couples can head off trouble by being proactive and open-minded about their next stage of life.

Start the discussion early. Spouses can become resentful if they have plans for retirement that don’t align with those of their husband or wife. Clear communication is essential to creating realistic expectations about what life will be like post-work. Unfortunately, many couples wait too long to have these talks.

Have a purpose for retirement. Exploring new interests before retirement can help couples determine the goals or pursuits they will have after leaving the workforce. Jared Snider, senior wealth advisor at Exencial Wealth Advisors in Oklahoma City, says his most successful retired couples have clearly defined purposes for both themselves and their relationship. ‘They have thought it out ahead of time,’ he says.

Have a budget for retirement. Money issues can be the cause of significant strife in some marriages. ‘You’ll have one spouse that lives for the moment, and the other that doesn’t want to throw a nickel around,’ says Chris Heerlein, investment advisor representative and partner at REAP Financial in Austin, Texas.”

Read more tips at How Senior Couples Can Retire Without Drama.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Wellness Wednesday – How to Use Exercise As Medicine

Baby Boomer Couple on BicyclesIn the article Exercise As Medicine, author Jennifer Van Pelt, MA recommends fitness programs to boomers for their preventive qualities against disease, as well as socialization opportunities:

“According to U.S. Census data, there are currently more than 78 million baby boomers, and 58 million will still be alive in 2030. Such numbers indicate that current trends in older adult fitness driven by boomers will continue to evolve. While the size of the boomer population contributes to older adult fitness trends, recently published studies reporting the health and cost benefits of regular exercise for older adults are also spurring the development of new programs by care providers and reimbursement for exercise activities offered by insurance companies. And new technologies are providing new options to make older adult exercise both fun and functional.

‘There are many trends occurring in older adult fitness; however, probably the most significant one is the repackaging of exercise as a disease solution,’ says Colin Milner, CEO of the International Council on Active Aging (ICAA). Viewing exercise as medicine, as a tool to not only manage but also to prevent the health issues elders face, is becoming a commonplace way to promote regular exercise. The ICAA believes health plans will continue to pay for prevention because the fear of rising healthcare costs has forced health insurance companies to investigate the dollar value of exercise for prevention.

‘Many eyes opened when HealthPartners Research Foundation announced their study that showed adults aged 50-plus years who started exercising just 90 minutes a week saved, on average, $2,200 per year in medical costs,’ Milner says. According to Tricia Grayson, director of communications for Healthways’ SilverSneakers Fitness Program, Medicare claims costs in this study for SilverSneakers members were 30% lower than for nonparticipants.

Another study recently released by the Centers for Disease Control and Prevention (CDC) reported that Medicare recipients who participated for two years in the SilverSneakers health club exercise program had significantly lower healthcare costs overall, and older adults who visited health clubs at least twice per week had $1,252 less in healthcare costs than those who visited less than once per week. Combining those cost savings with baby boomers’ knowledge of the benefits of physical activity, health insurers take notice, Milner says.

In another nationwide study of more than 9,000 SilverSneakers members, 41% of members with diabetes reported having improved health after one or more years of participation and 46% reported improved body weight. High-risk sedentary behavior was reduced by 59% with SilverSneakers participation, Grayson notes.”

Read the rest: Exercise As Medicine.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582

Freedom Friday: 16 Tips to Keep You Free from Colds and Flu

Flu Season Title Appearing on Mobile Tablet

The cold and flu season is upon us again. Unfortunately, seniors and caregivers are two of the most likely groups of people to get sick.

Here are some tips to help you stay clear of colds and flu, according to the article, 16 Cold and Flu Prevention Tips for Seniors and Caregivers:

Get the flu vaccine. Getting a flu shot reduces the risk of getting the flu. It also reduces the severity of the illness and protects against complications – both especially important for seniors. And when you get a flu shot, you reduce the risk that you’ll get sick and infect your older adult. The best time to get a flu shot is from October through November, but it’s still useful to get one even if it’s later in the flu season.

Wash or sanitize hands thoroughly and often. Frequently washing hands with regular soap is an effective way to get rid of cold and flu germs. Plain soap is fine because rubbing the hands together for at least 20 seconds is what eliminates germs – long enough to sing the Happy Birthday song twice. Make sure to clean under the nails, backs of hands, between fingers, and wrists. If you can’t get to soap and water often enough, use hand sanitizer to kill cold and flu germs. This may be a good option for older adults who can’t easily get up to wash their hands.

Exercise regularly. Moderate exercise boosts the immune system and could reduce risk of a cold by a third. Even though caregiving doesn’t leave a lot of time for exercise and older adults may not have a lot of endurance, any amount of regular exercise will still benefit the body and immune system.

Sanitize your mobile devices. Something that many people forget is how dirty and germ-filled their mobile device is. Clean it regularly with sanitizing wipes or rubbing alcohol – being careful not to wet the electronics.

Avoid crowds and unnecessary travel. Try to avoid being in large groups of people, especially in poorly-ventilated spaces. That increases the chance of catching a cold or flu from an infected person.”

Read more tips at 16 Cold and Flu Prevention Tips for Seniors and Caregivers.

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DAYNA WILSON: As a real estate agent I have been working with homebuyers and sellers throughout the East Bay communities of Layfayette, Moraga, Orinda and Walnut Creek since 2009. As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582