Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:

• Brisk walking or jogging
• Yard work (mowing, raking)
• Dancing
• Swimming
• Biking
• Climbing stairs or hills
• Playing tennis or basketball

Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Build up to at least 150 minutes of activity a week that makes you breathe hard. Try to be active throughout your day to reach this goal and avoid sitting for long periods of time.

Your muscular strength can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”

Some people choose to use weights to help improve their strength. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band or use a light band until you are comfortable. Add a band or move on to a stronger band (or more weight) when you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Below are a few examples of strength exercises:

• Lifting weights
• Carrying groceries
• Gripping a tennis ball
• Overhead arm curl
• Arm curls
• Wall push-ups
• Lifting your body weight
• Using a resistance band
• Safety Tips
• Don’t hold your breath during strength exercises and breathe regularly.
• Breathe out as you lift or push, and breathe in as you relax.
• Talk with your doctor if you are unsure about doing a particular exercise.

Balance Exercises for Older Adults

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:

A heart attack happens when the flow of oxygen-rich blood in one or more of the coronary arteries, which supply the heart muscle, suddenly becomes blocked, and a section of heart muscle can’t get enough oxygen. The blockage is usually caused when a plaque ruptures. If blood flow isn’t restored quickly, either by a medicine that dissolves the blockage or a catheter placed within the artery that physically opens the blockage, the section of heart muscle begins to die.

Heart attacks are a leading killer of both men and women. Each year, more than 1 million people in the United States have a heart attack, and about half of them die. Half of those who die do so within 1 hour of the start of symptoms and before reaching the hospital.

A heart attack is an emergency. Learn the warning signs of a heart attack. The signs can include:

Crushing chest pain or pressure and/or discomfort or pain elsewhere in the upper body, neck, or arms

Nausea

A cold sweat

Fainting or lightheadedness

Shortness of breath

If you or someone you know might be having a heart attack, call 9-1-1 right away. Also call 9-1-1 if you are taking prescription drugs for angina (chest pain) and the pain doesn’t go away as usual after you take the medication. You need to take an ambulance to the hospital as soon as possible. Do not try to drive yourself, and do not have someone else drive you unless there is no ambulance service where you live. While waiting for the ambulance, the patient can be given one regular strength or baby aspirin and told to chew and swallow it if possible.

The sooner you get to a hospital, the more emergency medical professionals can do to stop any heart damage and prevent deadly heart rhythm problems, heart failure, and death. If blood flow in the blocked artery can be restored quickly, permanent heart damage may be prevented. Yet, many people do not seek medical care for 2 hours or more after symptoms start.

The good news is that excellent treatments are available for heart attacks. These treatments—which work best when given right after symptoms occur—can save lives and prevent disabilities.

When a family member has Alzheimer’s disease, it affects everyone in the family, including children and grandchildren. It’s important to talk to them about what is happening. How much and what kind of information you share depends on the child’s age and relationship to the person with Alzheimer’s.

Here are some tips to help kids understand what is happening:

Answer their questions simply and honestly. For example, you might tell a young child, “Grandma has an illness that makes it hard for her to remember things.”

Help them know that their feelings of sadness and anger are normal.

Comfort them. Tell them no one caused the disease. Young children may think they did something to hurt their grandparent.

Talk with kids about their concerns and feelings. Some may not talk about their negative feelings, but you may see changes in how they act. Problems at school, with friends, or at home can be a sign that they are upset. A school counselor or social worker can help your child understand what is happening and learn how to cope.

A teenager might find it hard to accept how the person with Alzheimer’s has changed. He or she may find the changes upsetting or embarrassing and not want to be around the person. Don’t force them to spend time with the person who has Alzheimer’s. This could make things worse.

Spending Time Together and Alone

It’s important to show kids that they can still talk with the person with Alzheimer’s disease and help him or her enjoy activities. Many younger children will look to you to see how to act.

Doing fun things together can help both the child and the person with Alzheimer’s. Here are some things they might do:

Do simple arts and crafts

Play music or sing

Look through photo albums

Read stories out loud

If kids live in the same house as someone with Alzheimer’s disease:

Don’t expect a young child to help take care of or “babysit” the person.

Make sure they have time for their own interests and needs, such as playing with friends, going to school activities, or doing homework.

Make sure you spend time with them, so they don’t feel that all your attention is on the person with Alzheimer’s.

Be honest about your feelings when you talk with kids, but don’t overwhelm them.

If the stress of living with someone who has Alzheimer’s disease becomes too great, think about placing the person with Alzheimer’s into a respite care facility. Then, both you and your kids can get a much-needed break.

OLLI classes aimed at adults over 50, with no grades or tests, at CSU Channel Islands. New classes begin on March 21st. 10 courses, some Zoom, some in person, including: Sicily at the Crossroads of Civilization, Language Speaks Volumes about Aging, The Civil War in California and the West, Sensing Our World – It’s All About Our Senses, The Supreme Court Interpretations of the US Constitution. Registration, starting March 7, and class catalog. go.csuci.edu

Symptoms of vascular dementia can appear suddenly and may progress slowly over time. People with vascular dementia may experience:

Difficulty performing tasks that used to be easy, such as paying bills
Trouble following instructions or learning new information and routines
Forgetting current or past events
Misplacing items
Getting lost on familiar routes
Problems with language, such as finding the right word or using the wrong word
Changes in sleep patterns
Difficulty reading and writing
Loss of interest in things or people
Changes in personality, behavior, and mood, such as depression, agitation, and anger
Hallucinations or delusions (believing something is real that is not)
Poor judgment and loss of ability to perceive danger
Symptoms may depend on the size, location, and number of damaged areas of the brain.

How Is Vascular Dementia Diagnosed and Treated?
To diagnose vascular dementia, a doctor may ask about problems with daily activities, conduct memory or thinking tests, and speak with someone who knows the person well to see if symptoms of dementia are present. Medical history, lifestyle, and brain imaging tests are often used to help determine whether vascular dementia is the cause of symptoms.

No treatments are available to reverse brain damage that has been caused by a stroke. Treatment for vascular dementia focuses on preventing future strokes. Medications to prevent strokes, such as blood thinners, may help decrease the risk of further damage to the brain. Medications that help treat the symptoms of Alzheimer’s disease might benefit people with early vascular dementia. A doctor may also recommend treating risk factors, such as high blood pressure or high cholesterol, through medications and lifestyle changes.

What Can You Do?
A healthy lifestyle is important to help reduce risk factors of vascular dementia. This includes eating well, limiting alcohol, not smoking, exercising, and managing stress.

If you are concerned about vascular dementia symptoms, talk with your doctor. If you or someone you know has recently been diagnosed, explore the resources on this website and linked below to find out more about the disease, care, support, and research.

A data-driven analysis method aimed at speeding up testing of potential Alzheimer’s disease therapies identified two existing cancer drugs, one FDA-approved and another still experimental, as having promise for being repurposed for Alzheimer’s disease. The study also identified interesting connections between brain protein alterations in young individuals who carried the APOE4 gene and those of older study participants who had Alzheimer’s disease.

The findings by a team of NIA-supported researchers led by the NIA Intramural Research Program were published in Science Advances.

While scientists have been studying how the APOE4 gene increases risk for Alzheimer’s disease for decades, they still are unsure how the associated increased disease risk might manifest. In recent years, however, researchers have focused on related protein changes earlier in life. In the current study, researchers compared autopsy brain samples from young study participants who were APOE4 carriers (average age at death was 39 years) with samples from older participants who had Alzheimer’s disease (average age at death was 89 years). The analyses included brain samples from the Baltimore Longitudinal Study of Aging, the Religious Orders Study, and other NIA-funded studies.

They identified differences in protein levels that intersected in different directions — higher in the young APOE4 carriers and lower in the older participants with Alzheimer’s disease. Their findings confirmed that APOE4-related protein alterations in the brain occur decades before Alzheimer’s disease symptoms become apparent.

Using cell culture models, the investigators then found that two compounds — Dasatinib, an already FDA-approved treatment for chronic myeloid leukemia and a still-experimental drug for liver cancer — affected those proteins, suggesting that they could be potential Alzheimer’s therapies. The two drugs reduced neuroinflammation and the development of amyloid plaques and tau tangles, two known hallmarks of Alzheimer’s disease, underscoring their potential as candidates to be tested in clinical trials.

These findings add to evidence from another recent study showing the value of this kind of data-driven approach to drug repurposing research. The goal is that by using drugs that are either already FDA-approved or have been safety tested in clinical trials, the timeline for testing their efficacy against Alzheimer’s disease could be decreased. For future studies, the researchers aim to design more experiments to confirm their findings and validate other drugs in animal models over a longer period of time.

This research was supported in part by NIA grant 1ZIAAG000436-01.

Undergoing cataract removal was associated with a lower risk of developing dementia among older adults, according to a new study, supported in part by NIA. Published in JAMA Internal Medicine on Dec. 6, 2021, the study suggests that the improvement in the quality of life for the affected individual and family is likely considerable given the substantial association and its lasting effect beyond 10 years..

Dementia affects nearly 50 million people worldwide. With no cure currently, efforts to reduce the risk or delay dementia onset are increasingly important. Several studies suggest sensory loss may be a potentially modifiable risk factor for dementia later in life. The prevalence of hearing (1 out of 3) and vision impairment (1 out of 5) in adults age 70 or older in the United States is high. Because sensory impairment and dementia are both strongly associated with aging, more knowledge about the association may have important implications for adults as they age, particularly if interventions to improve sensory function reduce dementia risk.

For this prospective, longitudinal cohort study, researchers analyzed data from a subset of participants from the Adult Changes in Thought (ACT) study – an ongoing population-based cohort of randomly selected members of Kaiser Permanente Washington. Participants were 65 years or older, were dementia-free at the start of the study, and were diagnosed with cataracts before the onset of dementia. Of the 3,038 participants, 59% were women, 41% were men and 91% were self-reported white race. Data used in the analyses was collected from 1994 through September 2018.

Researchers found that participants who underwent cataract removal surgery had nearly 30% lower risk of developing dementia compared with participants without surgery, even after controlling for numerous additional demographic and health risks. In comparison, glaucoma surgery, which doesn’t restore vision, did not have a significant association with dementia risk. One of the major strengths of this study is that it was based on a large prospective, community-based, observational cohort that allowed for years of follow-up starting before participants developed dementia. However, researchers noted that because the study population was predominately white, the findings may not be representative of other groups. Recent enrollment efforts for the ACT study include new strategies to recruit a more diverse population.

Some of the limitations of this study were that participants were primarily white individuals, and researchers evaluated only the participant’s first cataract surgery and it’s unknown whether subsequent surgery in the other eye impacted dementia risk. If validated in future studies, cataract surgery may have clinical relevance in older adults at risk of developing dementia.

According to the researchers, participants who underwent cataract removal surgery had a lower risk of developing dementia compared with participants without surgery. However, they note that additional studies are needed to determine how cataract removal impacts dementia risk.

This research was supported by NIA grants R01AG060942, P50AG005136, and U01AG006781.

Are you considering adding exercise to your daily routine or significantly increasing your level of activity? Talk to your doctor about the exercises and physical activities that are best for you. During your appointment, you can ask:

Are there any exercises or activities I should avoid?

Your doctor can make recommendations based on your health history, keeping in mind any recent surgeries or ongoing health conditions such as arthritis, diabetes, or heart disease. This would be a great time to check with your doctor about any unexplained symptoms you’ve been experiencing, such as chest pain or pressure, joint pain, dizziness, or shortness of breath. Your doctor may recommend postponing exercise until the problem is diagnosed and treated.

Is my preventive care up to date?

Your doctor can tell you if there are any tests you might need. For example, women over age 65 should be checked regularly for osteoporosis.

How does my health condition affect my ability to exercise?

Some health conditions can affect your exercise routine. For example, people with arthritis may need to avoid some types of activity, especially when joints are swollen or inflamed. Those with diabetes may need to adjust their daily schedule, meal plan, or medications when planning their activities. Your doctor can talk to you about any adjustments you need to make to ensure that you get the most out of your new exercise routine.

A community-based support group focusing on sharing relevant information and education about all things Parkinson’s.

Meetings are held monthly on the third Tuesday, 10-11am, at Crosspointe Church (5415 Ralston Ave.). Next meeting on Tuesday, Feb. 15.

Ventura County Parkinson’s Support Group gets together every month with skilled, experienced professionals who present significant breakthroughs, strategies and related issues surrounding Parkinson’s. The group’s mission is for participants to better understand and talk about how this information impacts their own lives and affects immediate family members. In addition to those diagnosed with PD, caregivers, family members and friends are all welcome to attend free of charge.

More than just a meeting, all discussions/presentations offer interactive, compassionate, relevant education on PD. Topics range from “How to get up off the floor when you’ve fallen,” to “Nutrition and Parkinson’s” to “The benefits of deep brain stimulation and assessing if you’re a good candidate for DBS.”

Jon Everhart, retired accountant, US Marine and regular group attendee said, “It’s nice comparing treatments, symptoms, and the challenges we all face living with Parkinson’s.” This caring group empowers people like Jon to be more proactive and to participate in deciding the direction of his treatment, complemented by his team of doctors’ suggestions.

This unique group gives everyone a great opportunity to learn more about current PD research, to gain more awareness about local help and resources, to share relevant experiences with others — and to have fun along the way.

The Ventura County Parkinson’s Support Group was recently resurrected (post-Covid) by Dr. Vanessa White, owner of Ventura County Neurofitness (a local fitness program designed specifically for those with Parkinson’s and other neurological degenerative diseases). The impetus for her assuming this responsibility was after her mother-in-law, Toy White, was diagnosed several years ago with PD. This important, special group was born upon her passing.

Repost from NIH Research Matters

Fewer than 1 in 4 adults in the U.S. get the amount of exercise recommended to maintain health and prevent chronic disease. Designing interventions that encourage people to exercise more regularly has proven challenging.

Researchers have tested many strategies to increase physical activity. But these studies tend to be small. Variation in populations, locations, and other factors also makes it hard to compare results. And what works in one setting may not work in another.

To overcome these limitations, researchers led by Drs. Katherine Milkman and Angela Duckworth from the University of Pennsylvania tested dozens of different ways to boost exercise using a novel approach they developed called a megastudy.

The research team included 30 scientists from 15 universities. They enrolled more than 60,000 members using a gym Members are required to check in electronically before using the gym. This allowed the researchers to track how often people exercised before, during, and after the study.

The researchers created 53 different 4-week programs designed to encourage exercise. All programs included planning when workouts would occur, text message reminders before planned workouts, and micro-rewards—points redeemable for small credits on Amazon. Additional strategies and incentives were then stacked on top of these three elements.

Because of the study’s size, each intervention could be tested in hundreds to thousands of people. The researchers compared the interventions against the baseline program for their ability to boost the number of gym visits during four weeks of intervention and for ten weeks afterward. An additional control group received no intervention except for an Amazon credit when they enrolled in the study equal to the expected earnings in most programs ($1.08).

The study was funded in part by NIH’s National Institute on Aging (NIA). Results were published on December 8, 2021, in Nature.

Overall, 45% of the interventions boosted the number of weekly gym visits during the four-week study period compared with the control group. These increased exercise from around 9% to 27%.

Five of the interventions stood out for being especially effective. One provided higher overall rewards for workouts. Two provided bonus rewards for returning to the gym after a missed workout. One let participants choose whether they wanted their rewards framed as losses or gains (that is, losing or earning reward points). And another sent text messages informing participants that most Americans exercise, and that this fraction is growing.

To explore the value of the megastudy approach, the researchers surveyed more than 300 experts in the field about which programs they thought would most effectively boost exercise. Those predictions did not match up with the interventions that resulted in the most gym visits.

“These results show how difficult it is to predict which interventions to increase exercise will work,” says Duckworth.

“They also highlight the value of megastudies,” Milkman adds, “which allow researchers to test many different approaches to changing behavior at once in order to determine what interventions are most effective.”

Negative results from small studies often get little to no attention. Megastudies have the additional advantage of being able to rule out, all at once, many interventions that don’t work. They’re now being used to test other public health interventions, such as encouraging vaccination.

—by Sharon Reynolds

This research is supported in part by NIA grants P30AG034546 and 5P30AG034532.