Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Keep and improve your strength so you can stay independent

Have more energy to do the things you want to do and reduce fatigue

Improve your balance and lower risk of falls and injuries from falls

Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes, osteoporosis, and 8 types of cancer, including breast and colon cancer

Sleep better at home

Reduce levels of stress and anxiety

Reach or maintain a healthy weight and reduce risk of excessive weight gain

Control your blood pressure

Possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks or plan an activity

Perk up your mood and reduce feelings of depression

Quick Tip

Being active can help prevent future falls and fractures. For tips to help prevent falls at home, read Fall-Proofing Your Home.

Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health. You can exercise with a friend and get the added benefit of emotional support. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!

Reduce feelings of depression and stress, while improving your mood and overall emotional well-being

Increase your energy level

Improve sleep

Empower you to feel more in control

In addition, exercise and physical activity may possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

Here are some exercise ideas to help you lift your mood:

Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.

Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.

Tai Chi. This “moving meditation” involves shifting the body slowly, gently, and precisely, while breathing deeply.

Activities you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity you want to do, not one you have to do.

As you get older, your doctor may recommend vaccinations—shots—to help prevent certain illnesses and to keep you healthy.

Talk with your doctor about which of the following shots you need, and make sure to protect yourself by keeping your vaccinations up to date.

Flu, short for influenza is a virus that can cause fever, chills, sore throat, stuffy nose, headache, and muscle aches. Flu is very serious when it gets in your lungs. Older adults are at a higher risk for developing serious complications from flu, such as pneumonia.

The flu is easy to pass from person to person. The virus also changes over time, which means you can get it over and over again. When the virus changes, annual flu shot ingredients change. Also, the protection you get from a flu shot lessens with time, especially in older people. That’s why most people (age 6 months and older) should get the flu shot each year.

Ideally, you should get your shot between September and November. Then, you may be protected when the flu season starts. It takes at least 2 weeks for your shot to start working. There are special flu shots designed specifically for people age 65 and older. Medicare will pay for the shot, and so will many private health insurance plans. You can get a flu shot at your doctor’s office or local health department, as well as some grocery and drug stores. The vaccine is the same wherever you receive it.

From in Health

Joint pain is a common malady debilitating many people. Millions of Americans suffer from joint pain, and arthritis is the leading cause of disability among adults in the country.

For people who struggle with daily pain in their joints, the search for relief can be constant. The good news is there are some natural and tasty options that may help keep joint pain at bay. Certain foods contain anti-inflammatory components that are beneficial for joint-pain sufferers. Here are six foods that can help relieve inflamed joints.

Cherries

Studies have shown cherries reduce inflammation due to the anthocyanins that give them their bright red color. If cherries aren’t your flavor, other dark berries like blackberries, strawberries, and blueberries also provide similar benefits for your joints.

Mediterranean Diet

The Mediterranean diet has a wide array of health benefits, and it can help with joint pain as well. Some research has shown the diet can reduce pain in osteoarthritis sufferers. The diet generally consists of fruits and vegetables, unsaturated fats like olive oil, high amounts of fish, and low amounts of red meat. It is believed to have benefits similar to using nonsteroidal, anti-inflammatory drugs.

Fish

Certain kinds of fish are high in omega-3 fatty acids, which can help reduce inflammation and pain. Good sources of omega-3 are salmon, tuna, trout, mackerel, and herring. Omega-3 can also be found in other foods, including soy, walnuts, pecans, and flaxseed.

Turmeric

Turmeric may not be a common spice for many people, but adding it to your diet could just be a matter of trying more exotic foods. It is commonly found in curry, as well as other Middle Eastern and South Asian foods. Studies have found the spice can be effective in relieving joint pain. It can be used as a supplement or just consumed in delicious food.

Healthy Oils

Extra virgin olive oil and other healthy oils have properties that can reduce inflammation and help with joint pain. Oleocanthal, which is found in olive oil, can have similar effects as nonsteroidal, anti-inflammatory drugs like ibuprofen or aspirin. Olive oil and other oils also contain omega-3 fatty acids.

According to Greg McCammond, executive chef at Mountain View Rehabilitation and Care Center, diet is an important part of joint pain management. “We use a lot of salmon, blue and blackberries, whole butter, green and herbal teas, tuna, yogurt, green curry and a lot of olive oil,” he says. “If you see a sheen on top of the toilet after you go, that’s a good sign that you’re getting an abundance of lubricating oils.”

Whole Grains

Whole grains can reduce inflammation by lowering the level of a certain protein in the blood. This protein, called CRP, is associated with rheumatoid arthritis, as well as other ailments. A variety of foods are rich in whole grains, including oatmeal, brown rice, quinoa, and other foods. Stick to whole wheat bread, rather than white bread, and pick whole grain cereals.

Living with joint pain can make some activities difficult or even impossible. Fortunately, eating right can help reduce this pain. Talk with your doctor about how to treat your joint pain and whether dietary changes can improve your quality of life. Then it’s time to eat, drink, and enjoy relaxed joints.

Getting some shut-eye can be one of the best parts of the day, but as you age, it can become more difficult to do so. Older adults can have a more difficult time getting to sleep, whether it is due to medications, stress, or other factors.

Anh Nguyen, PACC Resource for Ensign Services, says many elderly people suffer from insomnia and are sleepy during the day. “Excessive tiredness is not only frustrating, but it can lead to difficulty driving and performing other daily activities,” she says. “It is important for people suffering from sleep problems to talk to their doctor about changes that can help them sleep better.”

Although sleep troubles are common among the elderly, you don’t have to chalk it up to getting older. Some lifestyle changes can make a big difference in getting a good night’s sleep. Here are a few things you can do—or not do—to make your sleep more sound.

Don’t Self-medicate

If you are having trouble sleeping at night, it is important to talk to your doctor before you head to the pharmacy and grab some over-the-counter sleep aids. A recent poll found that 46 percent of older adults have trouble falling asleep one night or more each week, but most of them did not talk to their doctor about the problem. Of those polled, 14 percent said they regularly take a medication or supplement to help them sleep. However, sleep aids are not meant to be used long-term and can cause problems for elderly individuals. Older people can experience confusion, constipation, and a higher risk of falls. Before reaching for a sleep aid, talk to your doctor about the best way to tackle your sleepless nights.

Cut Back on Alcohol

People who have trouble sleeping may use alcohol to help them fall asleep. While alcohol can make a person fall asleep faster, it can also have some unintended consequences that lead to a lower quality of sleep. Alcohol can cause a person to wake up frequently at night and earlier in the morning, both of which may make a person tired during the day.

Get Your Snoring Checked

A major contributor to disrupted sleep and feeling tired during the day is sleep apnea, though many people may not know they have it. Sleep apnea causes a person to stop breathing for periods as they sleep. If people tell you that your snoring can be heard in other rooms or that you stop breathing at night, talk to your doctor about getting tested for sleep apnea.

Practice Better Hygiene

One tip that is often recommended for better sleep is something called “sleep hygiene.” Sleep hygiene includes all the activities you do during the day that affect how well you sleep at night. Good sleep hygiene practices include establishing a regular bedtime, staying away from caffeine within a few hours of bedtime, and starting a pre-bed ritual. It also helps to take a short afternoon nap and exercise regularly.

Create a Calming Sleep Environment

Make your bed and your bedroom a restful sanctuary. Keep it cool, dark, and quiet, and try using blackout curtains and earplugs to tune out the noise and light. Make your room a calm place, without bright and loud electronics. Keep a book by your bedside rather than a screen.

If going to sleep is difficult for you, you are not alone. Many older adults have a hard time falling asleep for a variety of reasons. Give these tips a try, and be sure to talk to your doctor about any underlying problems that could be contributing to your sleep issues.

The VCAAA’s Information & Assistance (I&A) team is on the front lines of the Agency, taking all incoming calls and assisting the public with a variety of resources, which include:

Housing
Transportation
Caregiver Support
Food and Meal Assistance
Case Management
Emergency Assistance
Referrals
The I&A team is a crucial link for persons aged 60 and over, people with disabilities, and their caregivers. Our staff will refer all callers to the appropriate programs and services in their communities that can help address a variety of situations.

For more information, call 805-477-7300.

If scheduling a virtual doctor’s appointment sounds great — except for figuring out the technology involved — know that a few key tips can make the process a lot less daunting. First, you’ll need to decide if you want to do so with a mobile phone, tablet or computer. Each option has its own advantages and disadvantages, and with any, you’ll want to do a trial run a few days before your appointment. Here’s the basic 411 on each.

1. Using a smartphone

Pros: It’s a mobile device, so you can easily show your doctor a rash, for instance — or take a picture of it and easily send it to your doctor prior to your appointment. In addition, you can “see” your doctor when you’re away from home. Since video and audio components are built in, a mobile phone is pretty simple to use. “You don’t have to worry about the microphone settings because the audio is always on,” explains Matthew Faiman, M.D., medical director of Express Care Online at the Cleveland Clinic.

Cons: You’ll need to download an app or two, which can be a little more complicated. You might need to download the Zoom (videoconferencing service) app, the MyChart electronic medical records app or your hospital’s app. In some cases, your doctor’s office will send you an email with a link to download an app that they use for videoconferencing or medical records. Otherwise, you can go to your hospital’s website and click on a link to download the app.

You can also search for the MyChart app or other apps you need in the App Store (for Apple devices) or Google Play store (for Android devices). If you have an iPhone, you’ll click the Get button to download the app. Depending on your phone’s settings, you may need to log in with your Apple ID to start the download. Afterward, you’ll click the Install button. If you have an Android device, you’ll click on Install, then on the Open button. The first time you use a MyChart app, you’ll be prompted to select your hospital and create an account. Once you have an account, you can use the app to launch a video visit, schedule an appointment and view your medical information.

How to download the MyChart mobile app (available for both Android and Apple)

Other disadvantages: The smartphone screen is small, so it may be difficult to see your doctor’s face, and your doctor may not be able to share medical images with you. Also, some people have trouble hearing their doctors on a smartphone. That can be even more difficult if you receive a phone call during your visit. (If you have an iPhone, you’ll need to go to Settings and turn on Do Not Disturb.) Some people walk around with their phone, but “it helps if you’re seated and the screen isn’t moving” during appointments, says Susan Bailey, M.D., an allergist and immunologist and president of the American Medical Association. Finally, a smartphone isn’t hands-free; you may need to prop it up during the appointment. Fortunately, there are kickstands for smartphones.

How to make it work: You’ll need a 3G (third generation) smartphone or a more recent model, Faiman says. Consider using your home Wi-Fi instead of cellular data because the connection will be more reliable and less expensive. The internet speed should be at least 5 megabits per second (Mbps). Ask family members to minimize their use of devices during your appointment.

To use an app, your smartphone must meet certain system requirements. For instance, the MyChart app requires iOS 11.0 or later for Apple devices (and 3.0 or later for the Apple watch). Many hospital apps require 5.0 and higher for Android devices.

2. Using a tablet

Pros: Like a smartphone, a tablet is mobile, and the video and audio components are built in. The screen and keyboard are larger, though, and you can increase the size of the type. “The iPad was built for telemedicine,” says Paul Testa, M.D., chief medical information officer and assistant professor in the Department of Emergency Medicine at New York University (NYU) Langone Health.

Cons: Apps may be challenging to download the first time you try. In addition, it can be difficult to figure out where the camera is on a tablet — and where to look during a visit. If you’re holding a tablet horizontally, the camera is on the left. It’s best to use the device in portrait mode (vertically) so you’re looking straight at the camera.

3. Using a desktop computer or laptop

Pros: For some, the familiarity with a desktop computer or laptop outweighs the advantages of using a mobile device for a virtual visit. The screen is large, which affords good views of your doctor and allows him or her to share medical images with you, such as X-rays or ultrasounds. The camera is in the middle of the monitor, so it’s easy to know where to look. In addition, the audio may be better quality than that of a smartphone.

Cons: You can’t move a desktop computer to a location with more privacy — and you can’t use it when you’re away from home. In addition, if your computer monitor doesn’t have a built-in web camera, microphone and speakers, you’ll need to purchase them. Also, starting a virtual visit involves multiple steps.

How to make it work: For the most reliable connection, your computer should be hardwired to the internet, meaning that it’s connected to your home router via an Ethernet cable. With a wired connection, data is transmitted over cable instead of wireless signals.