Category: LIFESTYLE and RECREATION

Gardening is a wonderful hobby that can bring immense joy, relaxation, and a sense of accomplishment at any age. As we enter our senior years, it’s important to adapt gardening practices to ensure comfort, safety, and enjoyment. In this blog post, we’ll explore senior-friendly gardening tips that will allow you to continue indulging in the beauty of nature while keeping your physical well-being in mind. Let’s dig in!

• Creating an accessible garden starts with thoughtful design. Consider raised beds or elevated planters that reduce the need for bending or kneeling. Ensure wide pathways accommodate mobility aids such as walkers or wheelchairs. Incorporate vertical gardening techniques, like trellises or hanging baskets, to maximize space and make it easier to reach plants.

• Opt for low-maintenance plants that are resilient and require minimal care. Look for disease-resistant varieties, drought-tolerant, or suitable for your local climate. Consider planting perennials that return year after year, reducing the need for replanting. Herbs, such as basil, mint, or rosemary, can be grown in containers for easy access and culinary delight.

• Invest in ergonomic garden tools designed with seniors in mind. Look for lightweight tools with padded handles that provide a comfortable grip, reducing strain on your hands and wrists. Long-handled tools with extended reach can minimize the need for excessive bending or stretching. Use tool organizers or a garden cart to keep your essentials within easy reach.

• Watering plants efficiently is essential, especially for seniors with physical limitations. Consider using drip irrigation systems or soaker hoses that deliver water directly to the plant’s roots, minimizing water waste and reducing the need for manual watering. Install rain barrels to collect rainwater, which can be used for irrigation and conserve water resources.

• Safety should always be a top priority in the garden. Wear sun protection, such as wide-brimmed hats and sunscreen, to shield yourself from harmful UV rays. Use knee pads or a gardening stool to provide support and cushioning when working close to the ground. Be mindful of your body mechanics and take breaks to prevent overexertion.

• Transform your garden into a serene oasis where you can unwind and connect with nature. Add comfortable seating areas, such as benches or garden chairs, where you can take breaks and enjoy the fruits of your labor. Incorporate elements like wind chimes, bird feeders, or a small water feature to attract wildlife and create a peaceful ambiance.

Gardening is a timeless passion that can be enjoyed at any age, including our senior years. By implementing these senior-friendly gardening tips, you can continue to indulge in the joys of gardening while prioritizing your comfort, safety, and overall well-being. Embrace the therapeutic benefits of tending to plants, connecting with nature, and witnessing the beauty unfolding in your backyard.

Happy gardening!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Life is a beautiful journey, and as we enter our senior years, nurturing our mental well-being becomes increasingly important. Just as we prioritize physical health, we must prioritize our emotional and mental well-being. In this blog post, we’ll explore strategies and activities that can promote happiness, resilience, and overall mental well-being for seniors. Let’s dive in

1: Embracing Positive Thinking and Gratitude

Positivity and gratitude have a profound impact on our mental well-being. Cultivating a positive mindset can help seniors navigate challenges and embrace joy. Encourage yourself to focus on the good things in life, practice daily affirmations, and express gratitude for the blessings and experiences you have had.

2: Engaging in Social Connections

Social connections are vital for mental well-being. Engaging with friends, family, and the community can combat loneliness and promote a sense of belonging. Join local clubs, volunteer for causes that resonate with you, or participate in group activities that align with your interests. Embrace the power of human connection and create meaningful relationships in your senior years.

3: Pursuing Hobbies and New Passions

Exploring hobbies and pursuing new passions is a wonderful way to boost mental well-being. Engaging in activities that bring you joy and purpose can enhance your sense of self and provide a fulfilling outlet for self-expression. Whether painting, gardening, playing an instrument, or learning a new language, find activities that resonate with your interests and make time for them regularly.

4: Prioritizing Self-Care and Stress Management

Self-care is not selfish; it’s essential for mental well-being. Take time to nurture your physical, emotional, and mental health. Engage in relaxing and rejuvenating activities, such as meditation, deep breathing exercises, or gentle yoga. Practice stress management techniques like mindfulness and progressive muscle relaxation to calm your mind and reduce anxiety.

5: Staying Mentally Active

Keeping your mind active and engaged is crucial for mental well-being. Challenge your brain by engaging in activities stimulating cognitive function, such as puzzles, crosswords, reading, or learning new skills. Consider taking online courses or attending workshops promoting mental agility and providing continuous learning opportunities.

6: Seeking Support and Professional Help

It’s important to recognize that seeking support is a sign of strength. If you’re experiencing persistent feelings of sadness, anxiety or struggling with your mental well-being, don’t hesitate to reach out for professional help. Mental health professionals can provide guidance, support, and interventions tailored to your needs.

Nurturing mental well-being is a lifelong journey, and prioritizing your mental health’s never too late. By embracing positive thinking, fostering social connections, pursuing hobbies, prioritizing self-care, staying mentally active, and seeking support, you can cultivate a sense of happiness, resilience, and overall well-being in your senior years. Remember, managing your mental health is an investment in your overall quality of life.

Embrace the journey, and cherish each moment with a healthy and positive mindset!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

As humans, we all share attributes that make us the same: two eyes, two arms, two legs, ten fingers, ten toes, internal organ structure, etc. 

However, where there are numerous similarities, just as many things set us apart.

For instance, some choose to become high-performance athletes, whereas others gravitate toward a lifestyle of limited movement and avoiding competition. 

Though most individual choices have a modest impact on overall health and longevity, some produce more dire long-term consequences.

Much like an “if-then” statement within a computer program, when a person is provided with an option to try something new, participate in an activity, or make a change, there is always that “what if?” moment.

This article explores a few of the “what if?” moments you will likely encounter that can significantly impact overall good health and wellness, while providing sound/evidence-based information to make the best decision for your situation and lifestyle.

What if?

I’m not too fond of fruits & vegetables and just eat meat, bread, and pasta. Can I stay healthy?

Numerous studies have found that a diet deficient in fruits & vegetables is more prone to chronic digestive issues due to a lack of fiber, higher levels of immune-suppressing inflammation, cardiovascular disease, and a higher susceptibility to developing cancer.

Though technically not considered “essential for life,” fruits and vegetables are essential dietary elements for facilitating good health! 

A simple solution is to “hide” vegetables within dishes you enjoy. For example, adding minced mixed vegetables to meatloaf, meatballs, marinara sauce, sautee diced vegetables into omelets, etc.

I would rather do my quilting and sewing than exercise. I’ve worked hard and retired; it’s time to make life a little easier.

This is an understandable thought process that, unfortunately, comes with dire consequences. The human body must be exercised to maintain proper functional strength and movement resources as it ages. 

Well-designed exercise programs also correct issues with movement that can develop over time. 

Keep in mind that you are not training to become an athlete or body builder, purposefully designed programs will train you accordingly. In just 30-minutes a day, well-focused exercise can produce life-changing results!

Be a good steward of your time, effort, energy, and resources by going with a pro! Professionally designed programs will help you to learn how’s and why’s while keeping you safe and progressive.

I don’t care much about my body weight; I’m just fine with my appearance!

Though body weight alone is not an accurate indicator of good overall health, it does play an essential factor in the sustainability of good health. 

For overweight people, risk factors can include hypertension, diabetes, increased stroke and heart attack risk, joint wear issues, and mobility challenges later in life. 

In contrast, for those who are gravely underweight, this is often an indicator of malnutrition or malabsorption and can lead to organ damage, osteoporosis, weakness/frailty, and significant energy deficits. 

Talking to your doctor about your ideal body weight is the best approach for ensuring you are within a sustainably healthy range.

I’ve been a two-pack-a-day smoker for the last fifty years; it’s too late to quit now – the damage is already done.

Because your body is in a constant state of “self-repair”, within minutes of your last cigarette (vape or joint) your body begins the restorative process. 

– Thirty minutes after your last cigarette, your heart rate and blood pressure begin to normalize. 

– Twenty-four hours after your last cigarette, your heart-attack risk begins to drop. 

– Within a week of your last cigarette, your energy levels come up, you cough less, and have much fewer cravings. 

– Within a month of your last cigarette – your lungs begin the tissue repair/regeneration process, and true healing is underway! 

So you are never too far gone to kick this nasty habit and begin to start improving your health instantly!

Final thought, we all know that nobody is going to live forever and we are all going to die someday. However, we are the only animals on planet earth that die of preventable disease. This means that it is our choices that have the greatest impact on overall health and longevity, not necessarily disease. 

My encouragement is, the next time you are posed with a “what if” scenario, choose the path that cares for your body and quality of life the best!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

When one begins the retirement planning process, numerous factors must be considered. 

Though it may come naturally to gravitate toward financial viability as a priority, research shows many more considerations contribute to an enjoyable experience. Among these considerations is where you live globally.

Due to our financial status, the United States of America is widely recognized as the world’s most powerful and influential superpower. However, the Global Retirement Index (GRI) reflects that America ranks significantly lower than many other countries for providing quality retirement resources for our aging adults.

These scores are weighted by percentage out of 100% and are calculated based on points assigned to each key category.

The top four categories that are evaluated for this ranking are:

• Health: to include resources to manage the financial impact of health-related costs for insured and non-insured aging populations on working society
• Quality of life: To include overall happiness, recreation opportunities, environmental wellness, and resources to facilitate healthy and enjoyable daily quality of life
• Material well-being: Comfortable shelter, sufficient income to support recreation, ability to afford amenities and everyday comforts
• Finances into retirement: Factors to include government debt, banking interest rates, inflation, tax rates, diversity in investment portfolios, and dependency rates of elders on government assistance

As you can see, the United States came in at 69%, whereas Norway took the top spot at 89%. Some of the contrasts in the Norwegian retirement system that contribute to their higher score include:

• Structured state pension plans begin accruals from the age of 16 and continue to the standard retirement age of 67, with no maximum monthly payout.
• By culture, 75% of Norwegians over the age of 66 exercises regularly and experience fewer age-related preventable health issues.
• Most Norwegians have income coming from up to three pension sources (state insurance scheme, employer pensions, and private savings).

Additionally, Norway is an incredibly wealthy country that understands the value of proactive planning for its growing segment of retirees and invests in their well-being accordingly.

Norway makes an unusually high ratio of unconventional government-funded investments in resources for aging adults. They provide numerous programs such as providing grants for renovating buildings and housing for people with dementia to prevent disorientation-related issues, grants to pay for electronic technology to facilitate aging in the home in place of institutionalization, and at age 67 – 97% qualify for state-funded pension plans.

Most Norwegian programs parallel many American offerings, with the more significant difference being the level of financial investment made into the proactive health management of their aging population, elevating their ranking accordingly.

Evaluating the cultures associated with each country on every continent is well beyond the scope of this article. However, the interesting facts and statistics listed below provide insight into how the world’s population of retired adults lives and resources available.

Global aging and retirement trends:

– As of 2020, there were an estimated 414 million Asian people age 65 and older, about 20% higher than the total U.S. population (331.4 million).

– It’s projected that by 2060, there will be more than 1.2 billion Asian people age 65 and older, which implies that one out of every ten people in the world will be an older Asian. 

– However, in Japan’s traditional retirement age of 60, most are only eligible for a basic national pension — about 60,000 yen a month, or about $477 — not enough to cover daily expenses. This leaves many older Japanese remaining in the workforce longer out of necessity.

– South Korea’s poverty rate among older people is close to 40%, and a similar proportion of those 65 and older still work. 

• In Hong Kong, one in eight older residents works. The ratio is more than a quarter in Japan — compared to 18 percent in the United States.

– Life expectancy has steadily increased in the Middle East (with one exception, see below). For example, it was risen from ∼60 years in 1980 (58 years for men, 62 years for women) to over 70 years in most Middle Eastern countries presently (range: 69 years, Iraq – 80 years, Israel).

– The World Health Organization (WHO) estimates that from 2000 to 2050, the rate of growth of the population above age 65 is projected to be 4%–5%, and the average annual growth rate of the oldest old (85 years and older) will exceed 5% in eleven Arab countries.

– Cancer has become the top risk factor for limited longevity in the middle east, with all other segments enjoying increased life expectancy. The growing prevalence rates of cigarette smoking across Arab countries: older men in Bahrain, Egypt, Jordan, Lebanon, Morocco, and Tunisia reveal a high smoking prevalence (30%–50%). This reduces life expectancy while increasing healthcare costs in an already limited government-funded healthcare system.

– The average U.S. retiree has an income equal to 92% of the average American income, handily outpacing the Scandinavian countries (81%), Germany (85%), Belgium (77%), and many others. Though the U.S. is not at the top of the list by the statistics, HelpAge International ranked the United States #8 among the best countries to grow old in.

Ultimately, no matter where you choose to retire, planning and proactive health management are the most critical factors impacting your quality of life into advanced age.

A healthy lifestyle void of destructive habits will yield many years of experiences, adventures, and first-hand opportunities to see the many countries on this vast planet we share!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist