“I we sure this counts as drinking water before, during, and after your workout session?”

Deciding to become physically active can be one of the best things you can do for your health. Exercise and physical activity are not only great for your mental and physical health, but they can help keep you independent as you age. Now, let’s talk about getting started.

According to the Physical Activity Guidelines for Americans (PDF, 14.5M) you should do at least 150 minutes (2 ½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing. Being active at least 3 days a week is best, but doing anything is better than doing nothing at all.

You should also do muscle-strengthening activities, like lifting weights or doing sit-ups, at least 2 days a week. The Physical Activity Guidelines also recommend that as part of your weekly physical activity you combine multiple components of exercises. For example, try balance training as well as aerobic and muscle-strengthening activities. If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes a week.

How Older Adults Can Get Started with Exercise

Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to keep in mind when beginning to exercise.

Start Slowly When Beginning Exercise

The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.

To play it safe and reduce your risk of injury:

Begin your exercise program slowly with low-intensity exercises.

Warm up before exercising and cool down afterward.

Pay attention to your surroundings when exercising outdoors.

Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.

Wear appropriate fitness clothes and shoes for your activity.

If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.

Fit for function infographic

Don’t forget to test your current fitness level for all 4 types of exercise—endurance, balance, flexibility, and strength. You may be in shape for running, but if you’re not stretching, you’re not getting the maximum benefit from your exercise. Write down your results so you can track your progress as you continue to exercise.

Make notes about how these test exercises feel. If the exercises were hard, do what’s comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself.

As you get older, your reflexes might get slower, and you might not react as quickly as you could in the past. You might find that you have a shorter attention span, making it harder to do two things at once. Stiff joints or weak muscles also can make it harder to move quickly. Loss of feeling or tingling in your fingers and feet can make it difficult to steer or use the foot pedals. Parkinson’s disease or limitations following a stroke can make it no longer safe to drive.

Safe driving tips:
Leave more space between you and the car in front of you.
Start braking early when you need to stop.
Avoid heavy traffic areas or rush-hour driving when you can.
If you must drive on a fast-moving highway, drive in the right-hand lane. Traffic moves more slowly there, giving you more time to make safe driving decisions.

Medications Can Affect Driving
Do you take any medicines that make you feel drowsy, lightheaded, or less alert than usual? Do medicines you take have a warning about driving? Many medications have side effects that can make driving unsafe. Pay attention to how these drugs may affect your driving.
Read medicine labels carefully. Look for any warnings.
Make a list of all of your medicines, and talk with your doctor or pharmacist about how they can affect your driving.
Don’t drive if you feel lightheaded or drowsy.
Be a Safe Driver
Maybe you already know that driving at night, on the highway, or in bad weather is a problem for you. Some older drivers also have problems when yielding the right of way, turning (especially making left turns), changing lanes, passing, and using expressway ramps.

Have your driving skills checked by a driving rehabilitation specialist, occupational therapist, or other trained professional.
Take a defensive driving course. Some car insurance companies may lower your bill when you pass this type of class. Organizations like AARP, American Automobile Association (AAA), or your car insurance company can help you find a class near you.
When in doubt, don’t go out. Bad weather like rain, ice, or snow can make it hard for anyone to drive. Try to wait until the weather is better, or use buses, taxis, or other transportation services.
Avoid areas where driving can be a problem. For example, choose a route that avoids highways or other high-speed roadways. Or, find a way to go that requires few or no left turns.
Ask your doctor if any of your health problems or medications might make it unsafe for you to drive. Together, you can make a plan to help you keep driving and decide when it is no longer safe to drive.

For More Information About Driving
National Highway Traffic Safety Administration
888-327-4236 (toll-free)
800-424-9153 (TTY/toll-free)
[email protected]
www.nhtsa.gov/road-safety/older-drivers

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

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.

Safety Tips

Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.

Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.

Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.

If you are going to be exercising outdoors, be aware of your surroundings.

Dress in layers so you can add or remove clothes as needed for hot and cold weather.

To prevent injuries, use safety equipment, such as a helmet when bicycling.

Quick Tip: Test Your Exercise Intensity

When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.

Strength Exercises for Older Adults

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.

COVID-19 and its variants are continuing to have an impact on the daily lives of older adults, affecting their physical, emotional, social and financial well-being. It is important for older adults and their caregivers, families and friends to take a close look to assess the changes they may have experienced during the pandemic—and to look for services and supports that can help address them. The Eldercare Locator, USAging and the U.S. Administration for Community Living have made this the focus of the 2021 Home for the Holidays campaign.

The centerpiece of the campaign is Healthy Aging in a Pandemic World: What Older Adults and Caregivers Need to Know Now, a brochure describing some of the changes that families, friends and caregivers may notice in the older adults in their lives. The brochure poses questions readers can and should ask themselves and their loved ones and provides information on services available that can help address changes they may have identified.

After nearly two years of taking precautionary measures to stay safe and healthy during COVID-19, older adults who are re-engaging with one another, their families, friends and communities may need advice on where to turn for assistance with a range of changes they may have experienced during the pandemic, including physical changes brought on by putting off doctors’ appointments, emotional or social changes resulting from physical distancing and isolation, or financial changes due to cognitive changes or scams. Developed with this in mind, the campaign encourages older adults and caregivers to evaluate their health and well-being and consider any needed changes to their lives or environment.

“Ensuring that older adults have the resources they need to fully—but safely—re-engage, in their communities is central to the mission of the Administration for Community Living,” said Alison Barkoff, Principal Deputy Administrator, U.S. Administration for Community Living. “The Eldercare Locator is a vital national resource for older adults, families and caregivers looking for local resources to help them live actively and independently, and to get and stay connected with others.”

Launched in 1992, the Eldercare Locator is the only national information and referral resource to provide support to consumers across the spectrum of issues affecting older Americans. The Eldercare Locator, established and funded by the U.S. Administration for Community Living and administered by USAging, can be easily accessed at eldercare.acl.gov.

Home for the Holidays is an annual public education campaign that encourages discussion of important issues affecting older Americans at a time of the year when family and friends often gather. Past campaigns have focused on the decision to give up driving, updates that can be made to homes to accommodate the changes that come along with aging, the importance of maintaining brain health and more.

USAging is the national association representing and supporting the network of Area Agencies on Aging and advocating for the Title VI Native American Aging

Programs. Our members help older adults and people with disabilities throughout the United States live with optimal health, well-being, independence and dignity in their homes and communities.

Shingles, also called herpes zoster, is a disease that triggers a painful skin rash. It is caused by the same virus as chickenpox, the varicella-zoster virus. After you recover from chickenpox (usually as a child), the virus continues to live in some of your nerve cells.

For most adults, the virus is inactive and it never leads to shingles. But, for about one in three adults, the virus will become active again and cause shingles. Usually, shingles develops on just one side of the body or face, and in a small area. The most common place for shingles to occur is in a band around one side of the waistline.

Most people with shingles have one or more of the following symptoms:

Fluid-filled blisters

Burning, shooting pain

Tingling, itching, or numbness of the skin

Chills, fever, headache, or upset stomach

For some people, the symptoms of shingles are mild. They might just have some itching. For others, shingles can cause intense pain that can be felt from the gentlest touch or breeze. It’s important to talk with your doctor if you notice any shingles symptoms.

If you notice blisters on your face, see your doctor right away because this is an urgent problem. Blisters near or in the eye can cause lasting eye damage and blindness. Hearing loss, a brief paralysis of the face, or, very rarely, inflammation of the brain (encephalitis) can also occur.

If you think you might have shingles, talk to your doctor as soon as possible. It’s important to see your doctor no later than three days after the rash starts. The doctor will confirm whether you have shingles and can make a treatment plan. Most cases can be diagnosed from a visual examination. If you have a condition that weakens the immune system, your doctor may order a shingles test. Although there is no cure for shingles, early treatment with antiviral medications can help the blisters clear up faster and limit severe pain. Shingles can often be treated at home.

After the shingles rash goes away, some people may be left with ongoing pain called postherpetic neuralgia, or PHN. The pain is felt in the area where the rash occurred. The older you are when you get shingles, the greater your chances of developing PHN.

If you are in contact with someone who has shingles, you will not get the symptoms of shingles yourself. However, direct contact with fluid from a shingles rash can still spread the varicella-zoster virus, which can cause chickenpox in people who have not had chickenpox before or the chickenpox vaccine. The risk of spreading the virus is low if the shingles rash is kept covered.

Everyone who has had chickenpox is at risk for developing shingles. Researchers do not fully understand what makes the virus become active and cause shingles. But some things make it more likely:

The current shingles vaccine (brand name Shingrix) is a safe, easy, and more effective way to prevent shingles than the previous vaccine. In fact, it is over 90% effective at preventing shingles. Most adults age 50 and older should get vaccinated with the shingles vaccine, which is given in two doses. You can get the shingles vaccine at your doctor’s office and at some pharmacies.

A sweet grandmother telephoned St. Joseph’s Hospital. She timidly asked, “Is it possible to speak to someone who can tell me how a patient is doing?” The operator said, “I’ll be glad to help, dear. What’s the name and room number of the patient?”

The grandmother in her weak, tremulous voice said, Norma Findlay, Room 302.” The operator replied, “Let me put you on hold while I check with the nurse’s station for that room.”

After a few minutes, the operator returned to the phone and said,

“I have good news. Her nurse just told me that Norma is doing well. Her

blood pressure is fine; her blood work just came back normal and her Physician, Dr. Cohen, has scheduled her to be discharged tomorrow.”

The grandmother said, “Thank you. That’s wonderful. I was so worried. God bless you for the good News.”

The operator replied, “You’re more than welcome. Is Norma your daughter?”

The grandmother said, “No, I’m Norma Findlay in Room 302. And no one tells me s_ _ _.”

Many people make assumptions about aging, what it is like to grow “old”, and how older age will affect them. But as we are getting older, it is important to understand the positive aspects of aging. Research has shown that you can help preserve your health and mobility as you age by adopting or continuing healthy habits and lifestyle choices.

Depression and loneliness are normal in older adults.

As people age, some may find themselves feeling isolated and alone. This can lead to feelings of depression, anxiety, and sadness. However, these feelings are not a normal part of aging as growing older can have many emotional benefits, such as long-lasting relationships with friends and family and a lifetime of memories to share with loved ones. In fact, studies show that older adults are less likely to experience depression than young adults. So, when should you be concerned? It’s important to remember that older adults with depression may have less obvious symptoms or be less likely to discuss their feelings. Depression is a common and potentially serious mood disorder, but there are treatments that are effective for most people.

The older I get, the less sleep I need.

As people age, they may find themselves having a harder time falling and staying asleep. A common misconception is that a person’s sleep needs decline with age. Older adults need the same amount of sleep as all adults — 7 to 9 hours each night. Getting enough sleep keeps you healthy and alert. Adequate sleep can also help reduce your risk of falls, improve your overall mental well-being, and have many other benefits.

Older adults can’t learn new things.

Not true! Older adults still have the ability to learn new things, create new memories, and improve their performance in a variety of skills. While aging does often come with changes in thinking, many cognitive changes are positive, such as having more knowledge and insight from a lifetime of experiences.Trying and learning new skills may even improve cognitive abilities. For example, one study found that older adults who learned quilting or digital photography had improved memory. Seeking out new social connections with others and engaging in social activities, such as a dance class or book club, can keep your brain active and may also boost your cognitive health.

Dementia is not a normal part of aging.

Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if you have serious concerns about your memory and thinking, or notice changes in your behavior and personality. These problems can have a range of different causes, some of which are treatable or reversible. Finding the cause is important for determining best next steps.

Older adults should take it easy and avoid exercise so they don’t get injured.

As you age, you may think exercise could do more harm than good, especially if you have a chronic condition. However, studies show that you have a lot more to gain by being active — and a lot to lose by sitting too much. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Almost anyone, at any age and with most health conditions, can participate in some type of physical activity. In fact, physical activity may help manage some chronic conditions. Exercise and physical activity are not only great for your mental and physical health, but can help keep you independent as you age. Tai Chi and similar mind and body movement practices have been shown to improve balance and stability in older adults and this can help maintain independence and prevent future falls.

Have you been worried about your driving? Have your family or friends expressed concern? Changes in your health may affect your driving skills over time. Don’t risk hurting yourself or others. Talk with your doctor about any concerns you have about your health and driving.

As you age, your joints may get stiff, and your muscles may weaken. Arthritis, which is common among older adults, might affect your ability to drive. These changes can make it harder to turn your head to look back, turn the steering wheel quickly, or brake safely.

See your doctor if pain, stiffness, or arthritis seem to get in the way of your driving.

If possible, drive a car with automatic transmission, power steering, power brakes, and large mirrors.

Be physically active or exercise to keep and even improve your strength and flexibility.

Think about getting hand controls for both the gas and brake pedals if you have leg problems.

Your eyesight can change as you get older. It might be harder to see people, things, and movement outside your direct line of sight. It may take longer to read street or traffic signs or even recognize familiar places. At night, you may have trouble seeing things clearly. Glare from oncoming headlights or streetlights can be a problem. Depending on the time of the day, the sun might be blinding.

Eye diseases, such as glaucoma, cataracts, and macular degeneration, as well as some medicines, can also cause vision problems.

If you are 65 or older, see your eye doctor every year. Ask if there are ways to improve your eyesight.

If you need glasses or contact lenses to see far away while driving, make sure your prescription is up-to-date and correct. Always wear them when you are driving.

Cut back on or stop driving at night if you have trouble seeing in the dark. Try to avoid driving during sunrise and sunset, when the sun can be directly in your line of vision.

Trouble Hearing

As you get older, your hearing can change, making it harder to notice horns, sirens, or even noises coming from your own car. Hearing loss can be a problem because these sounds warn you when you may need to pull over or get out of the way.

Have your hearing checked at least every 3 years after age 50.

Discuss concerns you have about hearing with your doctor. There may be things that can help.

Try to keep the inside of the car as quiet as possible while driving.

Dementia and Driving

In the very early stages of Alzheimer’s disease or other types of dementia, some people are able to keep driving. But, as memory and decision-making skills get worse, they need to stop.

People with dementia often do not know they are having driving problems. Family and friends need to monitor the person’s driving ability and take action as soon as they observe a potential problem, such as forgetting how to find familiar places like the grocery store or even their home. Work with the doctor to let the person know it’s no longer safe to keep driving.

A person with dementia will need more care as symptoms worsen over time. Problems with memory, thinking, and behavior often present challenges for those with dementia as well as for their family members. Whether the disease is in early or late stages, there are support systems, resources, and services that can help.

While it can be difficult for some to admit they need assistance with care or caregiving, it is okay to ask for help. In fact, when it comes to caregiving, taking care of yourself is one of the most important things you can do.

There are many different types of care available depending on the level of help or care you need.

Day-to-day support can be found through adult day centers and respite services. These options provide short-term care for a person with dementia and allow the caregiver to take a break. Day-to-day support may include supervision, meals delivered to the home, and/or transportation.

Long-term care in the home may be provided by unpaid family members and friends or by paid service providers and can involve general care or medical care. Home care services often focus on everyday activities such as bathing, dressing, eating, and ensuring the person with dementia is safe. Home health care services involve licensed medical professionals and require a doctor’s order.

Residential care may become necessary as a person with dementia requires more care and supervision than can be provided at home. Assisted living facilities may be able to provide enough support in the early stages of dementia, whereas nursing homes may be more appropriate for people who are no longer able to live safely at home. Continuing care retirement communities are multi-level care facilities that provide living accommodations and health services. A resident can move between multiple levels of care as needed.

Hospice services provide end-of-life care and comfort for people with dementia and their families. These services can be received in the home or at a residential care facility, hospital, or hospice facility.