Have you ever noticed how hard it is to tell how old someone is? Some of that has to do with our own age and perspective.  As we age we sort of lock into a frame of reference of how old –or young—we are so our perspective gets slanted about how old other people are. 

But there’s another reason and that is the physical health of the individual.  Healthy and active, an 80 year old can seem younger than a 60 year old.  There’s a retiree I see walking each morning who has the great posture and walking stride – I’m sure he’s older than he looks but the way he holds his body makes him seem younger. 

The Mayo Clinic Health Letter offers the following six ingredients for an “anti-aging potion.”

Exercise: Being active and getting regular, moderately intense exercise is probably the No. 1 way to slow the aging process and improve vitality. Exercise can lower blood pressure and improve bone strength and cholesterol numbers. People often experience increased energy and strength with just a few sessions of physical activity. Exercise also can reduce stress and improve mood and sleep. A plan that includes at least 30 minutes of moderately intense exercise, such as walking at a brisk pace, on most days of the week is recommended. The benefits are even greater when the exercise regimen includes strengthening exercises two or three times a week.

Healthy diet: A healthy diet is the foundation for maintaining a healthy weight or losing weight if needed. For those who are overweight, weight loss from even a small reduction in body fat — about 5 to 10 percent — may reduce the risk of heart disease, diabetes and cancer.

Regular doctor visits: Regular visits allow a doctor to watch for signs of disease, through activities such as screening for certain cancers and other problems. And regular visits are important to managing ongoing medical concerns and medications.

Brain challenges: Staying mentally fit falls into the “use it or lose it” category. Brains benefit from challenges, such as regularly reading, taking classes, learning new skills or engaging in stimulating conversations. Research shows that older adults with normal brain aging can learn just as well as younger adults, and it’s possible to increase brain cell connections regardless of age.

Social connections: Social connections play a vital role in health and well-being, especially during times of change and transition that occur with aging, such as retirement, death of a loved one or downsizing a home. Connections with friends, relatives, a religious community or even a pet are motivators to stay healthy. Social connections can reduce stress and anxiety, protect against mental decline and provide a sense of purpose.

Optimistic attitude: Although pessimism can be deeply ingrained in one’s personality, it’s never too late to examine thoughts, viewpoints and actions that sour one’s attitude. Bad things happen to everyone, but optimists tend to look for the positive, count their blessings, savor good times and simple pleasures and practice kindness to others as a way to direct thoughts beyond themselves.

Ready to Play

Hardly a day goes by that we don’t hear about the importance of getting and staying healthy.  And exercise is a big part of that equation.  So we were intrigued by a recent survey about pet ownership and health of people 50+ from AARP.

Could owning a dog be a good way to get more exercise? 

The answer is maybe.  Three in ten dog owners report getting more exercise now as compared to before they got their dog.  Six in ten report getting about the same amount of exercise.  

Women were more likely than men to say they get more exercise now as compared to before they got their dog. I’d have to agree with that as I look around the dog walkers in my neighborhood. 

Exercise wasn’t the only reason people got a pet (38% were dog owners, 24% cat owners).  61% said they got their pet for companionship.  While that might not lead directly to exercise, there is a lot of research to verify that owning a pet has a positive effect on our attitude, and a positive attitude leads to a longer life. 

As an avid dog walker, I can attest to not just the health benefits, but also the social aspect of meeting others and getting to know people in the neighborhood or at the dog park whom you never would have met before.  I see it in a local 55+ community, too. The dog people all know each other –and probably the dog’s name (maybe not the owners). 

So, what do you think?  Does walking your dog, playing Frisbee or catch with him/her keep you fit and healthy?  Is owning a pet good companionship and good for your mental attitude?

Share your story and a picture of your pet.

 Resources:

 AARP report on pet ownership

One of the best ways to save money is to stay healthy.  But sometimes overdoing exercise can land you at the doctor.  Orthopedic surgeons are seeing a wave of exercise-related injuries among baby boomers — a phenomenon referred to as “boomeritis.”

While staying active promotes health, at age 50 and older the body is less forgiving. Injuries can occur when people push beyond the body’s capability. Typical problems include tendinitis, bursitis, stress fractures and tendon tears (such as rotator cuff injuries).

Mayo Clinic Women’s HealthSource offers these tips to help avoid boomeritis:

Doctor approval: A doctor can offer advice when a person is considering a new sport or activity. In general, it’s wise to start slowly and increase gradually.

Warm-ups: A warm-up prepares a body for activity by getting the blood flowing, raising muscle temperature and increasing the heart rate. Moderate activities, such as walking on a treadmill or cycling in a low gear, are good warm-ups. Cold muscles are more prone to injury.

Stretching: Past age 40, joints, tissues and muscles may not be as flexible as they once were. Stretching after exercise, when muscles are warm, can help prevent injury and may improve performance.

Cross-training:Alternating different types of activities works various muscle groups, which helps muscles adapt to new activities. A balanced fitness program should include cardio work, strength training and flexibility exercises, such as yoga, and exercises such as Pilates that target the core muscles.

Consistency: Compressing hours of heavy activity into the weekend sets the stage for injury. A better approach is aiming for 30 minutes or more of moderate exercise daily.

Listening to the body: Boomers may not be able to tolerate the same sports or participate as long or as intensely as they could when they were younger. Significant stiffness or strain indicates too much intensity.

Avoiding overdoing: A rest period or a rest day after an intense workout can help avoid injury. A good rule is to increase activity by no more than 10 percent each week, for example, adding one mile a week to reach a 10-mile-per-week walking regimen.

If you are looking for an exercise program geared to older persons, try your local seniors center (they usually offer programs for people 55+), your local YMCA or gym that offers a program like Silver Sneakers.  Check you health insurance plan to see if it offers a discount for fitness programs.

And, staying healthy can save you money on all types of insurance from health insurance to life insurance and long-term care insurance.

One of the things we accumulate as we age is a health history. 

It’s probably still in bulky paper files in our doctor’s office. And  in our own files at home. Not easy to access or navigate. 

Each of our family members and extended family members probably has the same.  And our ability to share health history is limited.  Often what we “know”  about Aunt Betty’s or Grampa’s health may not be especially accurate.  Yet, that family health history may hold some very important information for our health care practitioner.

Have you ever found yourself at a loss when your doctor asks about health conditions of family members – such as sibling who you don’t see often? Or stuggled to find an aging relative’s health data for a new doctor or be able to share it with family members who may help with care. 

And, when considering some types of insurance, such as health insurance and  long-term care insurance, knowing health history of family members can make for a more informed choice about risk and how much insurance coverage to purchase. 

Now it’s easy to create a family health history online with a tool from the U.S. Surgeon General.  You can gather data from your immediate as well as extended family. 

The Surgeon General’s “My Family Health Portrait” is an internet-based tool.  The tool is easy to access on the web and simple to fill out. It assembles your information and makes a “pedigree” family tree that you can download. It is private–it does not keep your information. It gives you a health history that you can share with family members or send to your health care practitioner.

It should only take about 15 to 20 minutes to build a basic family health history. Individuals with larger families will spend more time entering in their information. Then you have the option of sharing it with other family members, if you wish. They may help provide information you didn’t know. And relatives can start with your information and create their own history. You will also probably want to provide your health history to your health care practitioner. You and your health care practitioner should review it together before making it part of your medical record.

The technology used is Microsoft’s Health Vault.  The tool does not keep a government record of the information.  You should carefully review the privacy statement before you use the tool.

While the coming of electronic health records will improve our ability to access health records, this kind of tool helps us pull together a family health portrait that can be of use today and to future generations. I know in my family a lot of health information that gets passed down is sketchy at best; inaccurate at worst.  And as I accompany aging family members to their doctor’s appointments, it’s comforting to know that I have information in one, easy to access place.

Your family history includes health information about you and your close relatives. Family history is an important risk factor for problems like heart disease, stroke, diabetes and cancer. A risk factor is anything that increases your chance of getting a disease. The reason a family history can help predict risk is that families share their genes, as well as other factors that affect health, like environment, lifestyles and habits.

Having a family member with a disease raises your risk, but it does not mean that you will definitely get it. Realizing that you are at risk gives you a chance to reduce that risk by following a healthier lifestyle and getting tested as needed.

So rather than carry my file of papers with notes written in the margins the next time my doctor refers me to a specialist, I’m looking forward to bringing in a print out that captures not only my health history, but my family’s health history, too.  I just need to figure out how to nudge some of the less tech savvy family members into sharing their health information, too.

Resources:

My Family Health Portrait  – we based tool to gather family health history

Compiling Your Medical Health History – Mayo Clinic article

 After two weeks of watching the Olympics, are you ready to pick up the pace of your exercise program?  Or start a program to improve your overall health?

There is new evidence that you don’t need to train at an Olympian’s pace – just by adding walking to your daily routine or light weight lifting, you can increase longevity and improve your body and mind. 

A recent New York Times article highlights some of the recent research that starting an exercise routine at any age can help fight cancer, osteoporosis, heart disease, diabetes and dementia. It’s worth a read if you’ve been putting off physical activity because of your age.  “Physical inactivity is one of the strongest predictors of unsuccessful aging for older adults and is perhaps the root cause of many unnecessary and premature admission to long-term care,” according to two geriatricians in a recent article in the Archives of Internal medicine. 

One of the new studies points to positive impact on preventing or delaying loss of cognitive functions.  Here’s an interesting program on the aging brain – what it does best and not so well – from NPR. 

And, there are financial rewards for being healthier, as well.  You may also benefit from lower health care expenses and less need to hire people to assist you in doing everyday activities. 

If you don’t know where to get started, try your local senior center.  They frequently have low impact exercise programs that can be a great place to start.  And always, check with your doctor before you start a new exercise regimen, especially if you have been inactive.

So if you missed your “get excercising” New Year’s Resolution, it’s not too late to get started. Or you got off course becuase of the winter snow and cold, get started now.  The health benefits, no matter what your age, of just a bit of routine physical activity should be enough to get you moving.

As we age our metabolism slows.  But, maybe those few extra pounds aren’t just metabolism.  Maybe it’s too much time sitting…and snacking..and not enough moving.

Adding just 30 minutes of daily physical activity should top your list of New Year’s resolutions for a healthier 2010, says Peter Brubaker, professor of health and exercise science at Wake Forest University. Regular daily exercise is the most important step toward a healthier lifestyle, Brubaker says.

The benefits of increased physical activity include a reduced risk for heart disease, stroke, diabetes, colorectal cancer, breast cancer, bone and joint conditions, and sleep apnea.  Being healthier can also save money as you spend less on health care, medications and rates on a number of insurance products such as long-term care insurance, life insurance and health insurance.

Brubaker, who is the director of the healthy exercise and lifestyle programs (HELPS) at Wake Forest, offers these tips for how to increase daily physical activity:

 *Set a goal of 30 minutes a day of physical activity. It doesn’t need to be all at once. Five minutes here, 10 minutes there is fine. As long as it is done at moderate intensity, you will get sufficient health benefits.

*Walk. For most people, the easiest and most efficient activity is simply walking.

*Wear a pedometer. Recent studies have shown that people wearing pedometers increase their activity level by 25 percent.

*Build activity into your daily routine. Get up from your desk to deliver a message.

 *Take the stairs instead of the elevator. Add some extra steps when you are doing household chores. Find small ways to get moving.

* Record daily physical activity in a journal. Self-monitoring is important when making a lifestyle change and journaling activity levels can be good reinforcement.

* Don’t worry so much about weight loss. Realize if you are regularly active you can get significant health benefits even if you never lose a pound. People serious about weight loss should build in 60 minutes per day of physical activity.

* Find activities you enjoy and feel good about doing. Try a variety of activities. Variety is good for the body – and the mind.

* Get the support of friends and family. Challenge them to add 30 minutes of physical activity to their daily routine and you can hold each other accountable.

* Set realistic expectations. There is a risk in building up expectations that you’ll make a change Jan. 1.

The biggest obstacle to successful lifestyle change is expectation. People are unrealistic about what they can achieve and how quickly they can achieve it.  So start your new year with a new commitment to making a few small changes toward a healthier lifestyle.

Missed  Jan. 1?   Any day will do.  Jusst set a date with yourself to begin to work toward a healthier life in 2010.

Share what’s worked for your in reaching a healthier lifestyle.  What’s your health goal for 2010?

With all the talk about flu shots, things can get confusing for Medicare beneficiaries.  So here’s a quick look at seasonal flu and swine flu information for those on Medicare.

One way for older adults, especially those with chronic health conditions, to stay healthy is to get a seasonal flu shot.  For years, the regular flu shot has been recommended for those 50 and older.  The regular seasonal flu shot is now available and for those with Medicare Part B, the vaccine and the administration of the shot are covered by Medicare. If you have a Medicare Advantage plan check with your managed care plan first to see what the rules are for flu shots. 

An easy way to find locations administering flu shots in your area is to go to http://www.flucliniclocator.org. If you are in a managed care plan, make sure that your plan allows you to go outside the network for flu shots.

But the rules around the H1N1 flu shot  (swine flu) are a bit different.  This is a flu that hits the younger generation much harder so they are the prime target for flu shots.  Here are the CDC recommendations on who should get the H1N1 flu shot when it is ready:

• pregnant women,
• persons who live with or provide care for infants aged <6 months (e.g., parents, siblings, and daycare providers),
• health-care and emergency medical services personnel,§
• persons aged 6 months–24 years, and
• persons aged 25–64 years who have medical conditions that put them at higher risk for influenza-related complications.

Those over 65 are not a top priority.  So for now, you probably  don’t need to worry about getting the swine flu shot. Medicare said that it will cover the H1N1 flu shots.  Find out more about the swine flu at Centers for Disease Control and Prevention (CDC) .  And, always check with your doctor if you have any questions.

If you have health insurance through your employer or an individual policy, check with your insurer on their rules for covering both types of flu shots.

Taking advantage of preventative care, like a flu shot,  is one way to save on your health care costs.

Life at 100 can be pretty good – and who should know better than a group of 100-year-olds.  They’re up on technology; stay connected with family and friends; and, cherish their independence, according to a recent survey. 

 Maybe we can all learn some lessons about attitude and planning for a long life from this group of centenarians.   

 What is their advice for a healthy aging? 

• Stay close to friends and family.
• Keep the mind active.
• Laugh and have a sense of humor.

This peek into the lives and attitudes of centenarians gives us some insight into the lifestyle and actions of those who age well and can play into our own thinking and planning for the future.

Technology — It’s not just for the young.  Of those surveyed, 19% use a cell phone and 21% reported that they go online, with 12% sharing photos. More than half know about Nintendo’s Wii Fit and 3% dated someone they met on an online dating site.

Independence – The 100-year-olds said independence comes with simple things, such as the ability to take care of themselves on a daily basis, staying in good health, and being able to make their own financial and health decisions.

 Pop Culture – These folks aren’t sitting on the sidelines.  American Idol was their favorite TV show.  When asked who they would most like to have dinner with – the top three choices were Bill Cosby, Tiger Woods and Oprah Winfrey.  On their “do not invite” list — Britney Spears and Howard Stern.

There are common themes that are coming across in the three years the survey has been conducted, according to Dr. John Mach, a geriatrician and chairman of Evercare, a part of UnitedHealth Group which conducted the survey.

 “It’s more about the things under our control – our lifestyle choices, our spirituality and our interest in staying engaged in the world around us.  Centenarians are a remarkable generation of Americans whose life experiences, positive outlook and desire to continue to try new things should be an inspiration to us all,” he said.

Those who reach 100 are one of the fastest growing demographics. The population of people 80 and older is projected to increase 233 percent by 2040, compared with a 160 percent increase for people 65 and over and 33 percent for the total population of all ages.

Good reasons to plan now for your health and wealth as you age.  And, also to take the advice of today’s centenarians and stay active and involved.

 What do you think about living to 100?  Are you planning now for a longer life?

Healthy living is about more than eating right and exercise.   As we age, there are normal physiological changes that affect our body, our mind and our attitude.  We can experience small physical changes like poorer vision and more aches and pains to more serious an increase in chronic illnesses such as heart disease, diabetes and high blood pressure.  On the other hand, as we age we tend to become more optimistic.

Learning to recognize and counter-act some of the bad stuff and enhance some of the good stuff, can lead to a healthier and happier life. Here are five tips for improving life at mid-life.

1. Break Bad Habits

Now is the time.  If you want to stop __________ (you fill it in – smoking, overeating, drinking, being a couch potato, etc.), decide now is the time to change. Pick one thing to focus on.  Too many goals and you’ll become unfocused and frustrated.  Be patient, get help from a buddy, and reward small successes.  The benefits extend beyond your health to your pocketbook and your outlook on life.

2. Keep Active

First and most important:  Find something you enjoy doing. The goal is to develop a new habit of exercising regularly and if you find an activity you like, you are much more likely to stay with it.  Even mild exercise is a lot better than none. .Regardless of the program you select, it’s important to begin slowly and have fun so that you will continue to do it. Make exercise part of your daily routine so that it becomes a lifetime habit.

3. Reduce Stress

We all experience some stress from time to time.  But when it becomes constant, stress negatively impacts our health –mentally and physically.  Sometimes we don’t even recognize it – a problem that is frequently faced by caregivers who become so engrossed in the care they are giving they forget to take care of themselves.  If signs are severe, you should see your doctor.

4.  Exercise Your Brain

Researchers have shown that we can exercise and improve our brain’s performance.  Good brain exercises are marked by novelty, variety and constant challenge.  Activities like cross word puzzles, brain teasers and Sudoku are a good start.  Electronic or computer based games are even better because there is more variety and the level of challenge can be changed.

5.  Stay engaged

Research shows that staying engaged in the community, having friends and a social network can be a great boost to your health and longevity. And, here’s good news, as we get older we actually become more content and less stressed. A University of Chicago study found that while we may have fewer intimate relationships, older individuals (57-85) are more likely to be involved in social activities like volunteering, attending religious services and spending time with neighbors.