Senior Citizens Can Add Quality Years to Life with Exercise

My 79 year-old father has not only taken the best physical care of himself. He loves Red-Meat and Bacon; has no qualms about chomping down on sugary snacks; and has been a smoker for virtually his entire life. However, health problems have slowly started to weigh him down the last few years and he finally took his doctor's advice and went on an exercise program. And you know what? It's working. He recently told me he never exercised before because it was, in his words, "A Pain in the $*%#." but he now extols the virtues of exercise even in later life stating he feels better now than he has in a few years. If this personal anecdote isn't enough to get you or your loved one up and moving, than perhaps this article highlighting a University of Illinois at Urbana-Champagne study from a few years ago will.

A study has found that previously sedentary senior citizens who incorporated exercise into their lifestyles not only improved physical function, but experienced psychological benefits as well.

“Exercise is a lot like spinach … everybody knows it's good for you; yet many people still avoid it, forgoing its potential health benefits,” say the authors.

But researchers at the University of Illinois at Urbana-Champaign, led by kinesiology professor Edward McAuley, who study the effects of exercise on aging point to their new findings that may inspire people to get up, get out and get moving on a regular basis.

"The implications of our work are that not only will physical activity potentially add years to your life as we age, but the quality of those years is likely to be improved by regular physical activity," McAuley said.

The UI research indicated positive psychosocial and cognitive outcomes -- in effect, significant quality-of-life gains -- among participants who remained physically active long after they began an initial randomized, six-month exercise trial consisting of walking and stretching/toning exercises. Results were gleaned from a battery of surveys and assessments administered at one- and five-year intervals following the initial exercise regimen.

McAuley said the study -- which assessed physical activity levels, quality of life, physical self-esteem, self-efficacy and affect in a large sample (174) of adults over age 65 -- is believed to be the only one to date to examine the relationship between physical activity and quality of life over such a long time.

"Self-efficacy," McAuley noted, can be defined as "the belief, or self-confidence, in one's capacity to successfully carry out a task"; while "affect" refers to reported levels of happiness or contentment.

The researchers found that participants who continued to be physically active a year after baseline responses were recorded -- through engagement in leisure, occupational or home activities, such as house-cleaning or gardening -- were "fitter, had higher levels of self-efficacy and physical self-esteem, expressed more positive affect and reported, in turn, a better quality of life."

Increased physical activity over time, as indicated by results of the five-year follow-up, "was associated with greater improvements in self-esteem and affect. Enhanced affect was, in turn, associated with increases in satisfaction with life over time," the researchers noted.

"Our findings are important on several fronts," McAuley said. "First, we demonstrated that physical activity has long-term effects on important aspects of psychosocial functioning through its influences on self-efficacy, quality of life and self-esteem."

"Second, there is a growing interest in the relationship between physical activity and quality of life, especially in older adults. However, much of this work suggests a direct relationship between the two. Our work takes the approach, and the data support it, that physical activity influences more global aspects of quality of life through its influence on more proximal physical and psychological factors such as affect, self-efficacy and health status."

A related, two-year study conducted in McAuley's lab looked at the roles played by physical activity, health status and self-efficacy in determining "global quality of life," or satisfaction with life among older adults. The research focused on a different sample of 249 older black and white women. Results of that study will be published in an article titled "Physical Activity and Quality of Life in Older Adults: Influence of Health Status and Self-Efficacy" in a forthcoming edition of the Annals of Behavioral Medicine.

In that study, the researchers tested three potentially competing models of the physical activity/quality-of-life relationship and ultimately concluded that their findings "offer a strong theoretical foundation for understanding physical activity and quality-of-life relationships in older adults."

McAuley said the study's results confirm earlier findings by other researchers suggesting "changes in levels of functioning in older adults with chronic conditions were not predicted simply by health status or disease state, but also by physical activity and self-efficacy."

In other words, he said, there is a tendency among adults with lower self-expectations of their physical abilities to give up -- to reduce the number of activities they engage in as well as the degree of effort they expend toward that end.

"These reductions, in turn, provide fewer opportunities to experience successful, efficacy-enhancing behaviors leading to further reductions in efficacy," McAuley said. "Our data would suggest that such declines are likely to lead to subsequent reductions in health status and, ultimately, quality of life."

Results of the study appear in an article titled "Physical Activity Enhances Long-Term Quality of Life in Older Adults: Efficacy, Esteem and Affective Influences," published in Annals of Behavioral Medicine. Co-authors with McAuley on the report are UI kinesiology professor Robert W. Motl; psychology professor Ed Diener; and current and former graduate students Steriani Elavsky, Liang Hu, Gerald J. Jerome, James F. Konopack and David X. Marquez.

Co-authors of the study with McAuley are Motl; kinesiology and psychology professor Karl R. Rosengren; and graduate students Konopack, Shawna E. Doerksen and Katherine S. Morris.

The research was funded by grants from the National Institute on Aging.

Facial Make Up Tips for Senior Women: FoundationThrough Blush

I admit, as owner of Right at Home here in Los Angeles, I'm not much use to my female clients when it comes to areas such as hair, make-up or nail polish. So I thought this article at www.seniorwomennow.com might be of benefit to some.

Whether you are nearing retirement or have recently retired, your appearance is still very important.

I’d like to share Roberto Sedycias’s ” 8 Face Make up tips to Enhance Your Beauty.” These are easy and only take a few minutes to apply. Leaving time to enjoy the wonderful world of a senior woman.

Face makeup can be used to highlight one`s good features and also to camouflage the not-so-good features. Useful and practical tips go a long way in enhancing your looks. Some of the practical tips are:

1. Foundation forms the base of the face makeup and is applied after the face has been cleansed and moisturized. Wait for a few moments for the moisturizer to be absorbed before applying the foundation. Use your fingertips or a damp sponge to dab small dots of the foundation on the forehead, nose, and cheek and chin area and blend well right into your hairline and jaw line.

2. Blending is the key to good makeup and cannot be stressed enough as proper blending will give a natural look to the face and not leave blotches here and there. Blot your face gently with tissue paper to absorb the excess foundation.

3. A concealer is a very versatile piece of cosmetic as it can hide pimples, scars, dark circles and blemishes on the face. Apply the concealer on the desired spot and spread it towards the edges and do not over-apply it as it will then look too obvious an attempt to hide some flaw.

4. Before putting on the eye shadow, apply a base of neutral color on the eyelids and do not try to match the eye shadow with your outfit. The eye shadow should suit your skin color. Dab the eye shadow on the entire length of the eye lid starting from the inside and moving outwards. 2 or 3 colors of eye shadow can be used together but some expert blending is required to give a smooth look. Stick to lighter or neutral colors for day wear but for the evenings, experiment with brighter, bolder colors or the smoky, smoldering look.

5. The eyeliner should be drawn as close to the lash line as possible to give the impression of thicker eyelashes. Although black is the favorite color for the eyeliner, blue, brown or navy blue can look equally stunning. In fact, the color of your eyes can be brought out magnificently by using the right eyeliner.

6. Mascara can literally be termed the `magic wand` as it can be used to coat the most meager of eyelashes to give the effect of full, lush eyelashes. Wait for the first coat to dry before applying the next coat and then using a mascara comb, run it through the eyelashes to shake off the excess mascara. An eyelash curler is also an invaluable cosmetic aid but the curling should be done before the applying the mascara.

7. Chapped lips should be treated with a lip balm before applying lipstick. A thin base of foundation on the lips will allow the correct tone of the lipstick to show. Lips can be first outlined with a lip liner which is slightly darker than the lipstick color but of the same tone and then the lips can be filled in with the lipstick with a lip brush. The shape of the lips can be corrected with the help of the lip liner. Using a lip brush helps give an even coating of color to the lips. A lip gloss on the middle of the lips will give a fuller look to the lips.

8. The blusher should be chosen according to one`s skin tone. If using powder blusher, put some on the brush and shake off the excess powder before the application. Smile while applying the blusher and put it on with upward strokes towards the ears. Again, blending is the key to perfect application and for contouring the face.

So, the right face makeup can enhance any woman`s natural looks even if she is not Helen of Troy!

Roberto Sedycias works as IT consultant for Polomercantil

Milk Benefits More Than Just Bones

We saw this article on a recent study at www.healthandage.com and thought it was worth re-posting for those of you who still resist the benefits of milk.

Can a diet that includes plenty of dairy foods cut your risk of developing type 2 diabetes?

Milk drinking has declined over the past 30 years. During this same time, the prevalence of obesity and type 2 diabetes has increased. Is this just a coincidence, or are the two trends related? Harvard University researchers recently took a look at this question by examining the relationship between dairy consumption, obesity, and factors leading to the development of type 2 diabetes in young adults.

Their focus was on health factors --- including obesity and abnormally high levels of insulin in the bloodstream --- that appear to contribute to high blood pressure, abnormal blood sugar levels, low HDL (good) cholesterol, and elevated blood triglycerides. This cluster of risk factors, called the insulin resistance syndrome (IRS) or syndrome X, is linked to an increased risk of type 2 diabetes and heart disease.

A look at diet and lifestyle

For this analysis, more than 3,000 young adults from 4 US cities completed a questionnaire that documented lifestyle habits, including smoking status, physical activity, and diet. A physical exam and blood tests measured blood pressure, cholesterol levels, blood sugar levels, and body fat.

Study participants were monitored over a 10-year period, and were diagnosed with insulin resistance syndrome if they had at least two of the following symptoms: high blood sugar, obesity, high blood pressure, and a combination of low HDL cholesterol and high triglycerides.
Dairy foods benefit overweight adults

Among the volunteers who were somewhat overweight, there was a significantly lower incidence of IRS characteristics --- obesity, high blood pressure, abnormal blood sugar levels --- in those who ate more dairy foods. Those who ate at least 5 servings per day (of milk, cheese, yogurt, and dairy-based desserts) reduced their odds of developing IRS by 72%, even after taking into consideration other dietary and lifestyle factors that affect the likelihood of developing IRS.

In normal weight individuals, there was no consistent pattern between dairy consumption and development of IRS.
Why dairy?

Scientists aren't yet sure how specific foods might affect the risk of developing IRS. They speculate, though, that the protective benefits of dairy products may come from calcium, potassium, and magnesium --- all of which may lower the risk of high blood pressure, coronary heart disease, stroke, or type 2 diabetes.

Insulin resistance syndrome, type 2 diabetes, and cardiovascular disease are on the rise in all racial, ethnic, and social class groups. Even children and young adults are developing these diseases at higher rates. The authors point out that dietary trends such as increased soda consumption (which often displaces milk) and snacking may contribute to overweight and poor health.
Make dairy decisions wisely

The downside of dairy is the high amount of saturated fat it contains. But consumers can minimize fat and calories by choosing low-fat and fat-free milk, yogurt, and cheese.
Source

* Dairy consumption, obesity, and the insulin resistance syndrome in young adults: The CARDIA Study. MA. Pereira, DR. Jacobs, L. Van Horn, et al., JAMA , 2002, vol. 287, pp. 2081--2089

Solid Science Backs Up Health Benefits of Tai Chi

Note: This article is not intended to replace the advice of your doctor. Be sure to speak to your healthcare provider before beginning any fitness program.

While driving by your local park, have you noticed groups of people—many of them seniors—dressed in comfortable clothes, gracefully assuming postures and exhaling slowly? They are probably engaged in tai chi, a practice that is becoming more popular as part of seniors' exercise routine these days. Is there anything to the claimed benefits of tai chi?

Over the last year, a lot of "alternative therapies" have received bad marks in medical tests. But this year, the ancient practice of tai chi received positive attention from a number of universities and health institutions. More and more seniors are taking tai chi classes to improve balance, mood and joint health. It has become part of the fall protection strategy for many older adults.

What is tai chi?

Tai chi (sometimes called "qi gong" or "tai chi chuan") is a body awareness practice which originated in China as a martial art. It is sometimes called "moving meditation," as the goal is to increase awareness of one's body in space. Traditionally, tai chi practitioners speak of the concepts of yin and yang and a life force called qi, but whatever your beliefs, the actual physical practice of tai chi can be a good part of a fitness routine.

During a tai chi session, participants engage in slow, flowing movements while breathing deeply. They assume a series of postures that may remind you of yoga. The goal is to concentrate and to put aside distracting thoughts, to achieve a balance between relaxation and focus.

Tai chi is often practiced in groups, but once trained, you can also do it alone. Many practitioners enjoy a morning tai chi session in a park or other outdoor place when the weather is nice.

What are the benefits?

Tai chi is a great exercise for seniors. It is gentle on the joints, requires no equipment, and can be performed at home or in a free or inexpensive class. After their tai chi session, many seniors report feeling a spiritual lift that improves mood and allows for a sense of well-being for the rest of the day. The National Center for Complementary and Alternative Medicine (NCCAM) says that the 2.3 million Americans who currently practice tai chi report improved sleep, conditioning and overall wellness.

One of the main uses of tai chi is in fall prevention programs. According to The American College of Rheumatology, tai chi can improve posture, balance, proprioception (the sense of position) and coordination. The American Academy of Physical Medicine and Rehabilitation confirms this, pointing out that tai chi reduces fall risk by decreasing the fear of falling through increased self-confidence.

Dr. Chenchen Wang, a physician at Tufts-New England Medical Center, has analyzed 50 tai chi studies from around the world. "Overall, these studies reported that long-term tai chi had favorable effects on the promotion of balance control, flexibility and cardiovascular fitness and reduced the risk of falls in the elderly," said Wang, who is also an assistant professor of medicine at Tufts University. "Benefit was also found for balance, strength and flexibility in older subjects; and pain, stress and anxiety in healthy subjects."

In a 2009 study, Wang and her colleagues further confirmed that osteoarthritis patients who engaged in regular tai chi sessions experienced improved physical function and decreased pain. In the study, each session included self-massage, tai chi movement, training in breathing techniques, and ended with ten minutes of relaxation. Wang points out that the physical components of tai chi are consistent with exercise recommendations for arthritis, which include range-of-motion, muscle conditioning and aerobic workout. The mental components of tai chi improve the perception of pain by promoting a sense of well-being, triggering the release of endorphins, the body's own pain relievers.

What are the risks?

Tai chi is generally safe so long as you are aware of your own body limitations. It may be best to begin with the help of an instructor to be certain you are performing the movements correctly. And as with any exercise regimen, if you overdo it, you may feel sore muscles afterwards. The National Institute on Aging encourages seniors to tell their healthcare provider about any complementary and alternative practices they use. As always, before starting any type of exercise program, it's best to consult your doctor. And if you have a medical condition, check with your healthcare provider before starting tai chi.

Learn More

The National Center for Complementary and Alternative Medicine offers an introduction to the history, benefits and risks of tai chi.

Is It Time to Give Up the Car?

For most of us, the automobile represents independence, control and mobility. We couldn't wait to get our first driver's license when we were teenagers, and we would like to keep driving as long as possible.

However, some of the normal changes of aging can make driving more challenging. Hearing loss, vision problems, decreased reaction time, memory loss and lessened manual dexterity are all limitations that tend to increase as a person ages.

Seniors and their loved ones should discuss driving safety, and periodically assess driving abilities to honestly judge whether the senior adult is safe behind the wheel. There may come a point when any one of these conditions or a combination of several make it difficult and risky to keep driving.

Some older drivers become increasingly nervous about their driving ability, and consequently become less mobile in the community. Some keep driving until an incident occurs—a scare, a minor accident, or worse—and then quit driving abruptly, without having made plans for what they will do without the car. And others are in denial, refusing to face up to limitations until family members or the department of licensing step in.

Seniors who have successfully made the transition from being a driver urge others to plan ahead and be proactive. One 80-year-old man who abruptly stopped driving after an accident counsels, "Don't wait for circumstances to make decisions for you!"

Giving Up Driving Doesn't Mean Giving Up Mobility

The first thing to do is to add up the cost of owning and maintaining a car. Car payments, insurance, repairs, gasoline, parking fees—all these should go into your calculation. For most people, the total is considerable. Think of those dollars as money available for alternative transportation.

Knowing your loved one has this "transportation allowance" available, begin to calculate the alternatives, and ask your loved one these questions:

* Do you live on or near a bus or rapid transit route? Where are the places you can conveniently travel using public transportation? If you've never explored your local bus, subway or light rail, take a field trip! Just hop on and take a ride some day, making sure you know how to return to the same spot. Look for grocery stores, dry cleaners, other shopping possibilities along the route.

* Do you have family or friends who might enjoy giving you a ride to church, to your doctor's office, to the barber or beauty shop, or on a weekly shopping trip?

* Is there special transportation for seniors in your area? Where will they take you? How convenient is it? How much lead time is needed to use this service?

* How much do cab rides cost to your usual destinations? Will a cab company take "standing assignments" on a daily, weekly, or monthly basis? Once you have figured out how the first three modes of transportation will work, use taxi cabs to fill in the blanks.

* Don't forget walking! We get in the habit of driving, even though some local destinations are near and provide a little extra exercise.

With this kind of planning, many seniors lose their anxiety over giving up driving. It may not be easy, but having a workable plan for getting where you want to go is a major step forward.

When the time comes to put away the keys, be creative in your approach. Encourage your loved one to try:

* Leaving the car in the garage for a while and see how they get along not using it.

* Setting a trial period for trying out transportation options.

* Giving the car to a favorite charity or a grandchild.

* Selling the car and using the money for an alternate transportation fund.

When seniors and families first begin to have concerns about the senior's driving, that is the time to begin planning a post-driving strategy. Think of this as just another challenge to be addressed, and then put your heads together, using your best problem-solving skills to keep your senior loved one active and mobile.

What's the Role of Family?

Don't let the topic of driving safety become a "taboo" subject in your family. Seniors have the right to make their own decisions as long as they're able, including the decision to keep driving. But family members have the right, and the responsibility, to be concerned about the safety of their loved one and of strangers who might be hurt in an accident. There is obvious potential for conflict here, but you shouldn't let it reach that point. Be willing to talk candidly about the issue, and be open to some risk-reducing compromises. Work together to create a plan that respects while it protects.

Learn More About Alternate Transportation Strategies

The National Center on Senior Transportation website offers information for older adults, caregivers and transportation providers to promote the greatest independence and mobility for seniors in the community.

Caregiver of the Month - Catherine Z.

Right at Home wants to congratulate Catherine Z. for being our caregiver of the month for January!

Catherine has been working the same 5-day a week, live-in case for the past 6 months and has become a trusted confidant for both the patient and the patient's family. Despite some difficult times, including a few sleepless nights, Catherine has maintained her calm and friendly demeanor and has managed to not lose her cool even in the most trying of times.

As a recognition of her success, Angie will receive a Visa Gift Card, 2500 Care Reward points and her name engraved on the Right at Home caregiver of the month plaque.

Congratulations Catherine!