ACTIVE LIVING Senior Spring 2025
CONTENTS
The Silver Tsunami …. 4
An increase in the number of individuals aged 65 and older could lead to some unique changes.
Retirement ….6
How to approach retirement with a plan
• Understanding a Traditional IRA, Roth IRA and 401(k) ….9
• Common Identity Theft Scams … 11
Recreational .....14
Get active and savor the season
• Tips for developing a green thumb … 14
• The perks of socializing ……15
• Try Beetroot soup this Spring…. 18
Fitness …. 22
How to find the right balance of activity to benefit your health
• Sports compatible with seniors & how to exercise safely…24
• The dangers of dehydration …26
PUBLISHER
David Rigas drigas@fbherald.com
MANAGING EDITOR Marquita Griffin mgriffin@fbherald.com
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WRITERS & CONTRIBUTORS
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GRAPHIC DESIGNERS
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©2025 Senior Active Living. All Rights Reserved. Senior Active Living is a sister publication of Fulshear Living Monthly, Greatwood Monthly, West Fort Bend Monthly, Pecan Grove Monthly and is a publication of the Fort Bend Herald. Our publishing headquarters is 1902 S. Fourth Street, Rosenberg Texas 77471.
Professional Care with a Personal Touch
The 'Silver Tsunami'
a population with challenges & opportunities
Years ago, a report from the International Monetary Fund stated the global population would increase by one billion people between 2010 and 2022. In 2022, the world surpassed the eight billion people mark.
Despite a sharp increase in the global population in such a short period of time, the IMF asserted that the population boom is not the most formidable demographic challenge facing the world. The IMF defines population aging as the most formidable challenge. Widely referred to as the “silver tsunami,” a term credited to the AARP, the increase in the number of individuals age 65 and older could lead to some unique changes in countries across the globe.
INCREASED RECREATION SPENDING
Sixty-five has traditionally been viewed as retirement age, and that remains an unofficial bar for individuals living in countries like the United States that have increased their official retirement age. Though an uptick in the aging population is often framed in terms of the challenges countries will face, that increase also could present some opportunities. For example, a recent AARP Longevity Economy Outlook report noted that people 50 and older account for the most spending on recreation and culture of any demographic. That could prove beneficial to businesses and regions that cater to consumers interested in recreation.
EMPLOYMENT OPPORTUNITIES
The AARP also noted the role the 50 and older population plays in supporting jobs. In 2020, the demographic of people 50 and older supported roughly one-third of the world’s jobs and generated $23 trillion in labor income with its spending on goods and services. Estimates from the AARP indicate that individuals age 50 and older will support 1.5 billion jobs across the globe by 2050. The labor income impact by then will more than double to $53 billion.
EMPLOYMENT CHALLENGES
Though the silver tsunami could help to maintain existing jobs and create plenty of new ones, employers might find it difficult to fill those positions. As more of the global population reaches retirement age, it bears noting that more workers will retire. Deloitte and the Manufacturing Institute note that the manufacturing sector will need to fill 2.5 million job openings related to retirements between 2020 and 2030. That could prove a sizable challenge, as the aging population is increasing at a time when the young population is decreasing. With the aging population is increasing, a number of challenges and opportunities may arise in the decades to come. I
Approach Retirement
with a Plan
Research conducted by the National Council on Aging and the LeadingAge LTSS Center -UMass Boston found that 80 percent of older adults are either currently financially struggling or are at risk of economic insecurity in retirement. Further analysis found that living in the community without some assistance is beyond the reach of most older adults. Rising living costs and financial shocks, which are inherently difficult to predict, also pose a threat to older adults’ capacity to maintain economic security in the future. The NCOA offers a range of scenarios designed to help retirees make their money last, and making a concerted effort to grow savings as the target retirement date draws closer, is among those suggestions for seniors nearing retirement. That’s a philosophy that thus far adults have been slow
to adopt, as a recent report from the U.S. Government Accountability Office found that roughly half of all households age 55 and older have no retirement savings. With freedom often cited as a benefit of retirement, many professionals look forward to the day when they retire and can spend their time however they choose. Of course, such an opportunity typically requires considerable financial freedom.
Financial planning for retirement is often emphasized to young professionals beginning their careers. But it’s equally important that people on the cusp of retirement continue to look for ways to protect and grow their wealth. As retirement draws near, professionals can consider these strategies to ensure they have the financial freedom to make their golden years shine even brighter.
Personal finances and retirement are inextricably linked. Retirement planning services and advocates emphasize the significance of building a sizable nest egg for the days when professionals are no longer working, but many now also note the importance of building that nest egg after retiring.
The need to build wealth even after retiring reflects a trend that has seen people spend more time in retirement over the last half century than in the decades prior. According to the Organization for Economic Co-operation and Development, men could expect to spend just under 13 years in retirement and women 16.6 years in retirement in 1970. By 2020, the expected retirement length
had reached 18.6 years for men and 21.3 years for women. That means modern professionals will spend a half-decade more in retirement than people did in 1970. Those extra five years require more money for living expenses, which is why it can be so important for modern professionals to consider various ways to grow their wealth even after they call it a career.
Some expenses like the cost of living and health care, may rise in retirement, which underscores the need to continue growing your wealth and it can be tricky to protect your existing retirement savings as you approach the end of your career while also growing that wealth, so it is best to work with a financial planner to navigate that situation. The following are tips you can take to grow your wealth.
1. Avoid early withdrawals. Withdrawals from a 401(k) are taxed like regular income because such accounts are built up with pre-tax contributions. But there are ways to minimize your tax burden, and thus save money, when withdrawing from a 401(k). Avoiding early withdrawals, which are those taken before age 591⁄2, is one easy way to avoid a higher tax burden. Early withdrawals can trigger a 10 percent tax on top of the income taxes account holders will have to pay. By avoiding early withdrawals, retirees are building wealth by lowering their tax burden.
2. Take the required minimum distribution when you must. Another way to avoid a tax burden that can diminish your wealth in retirement is to take your required minimum
distribution (RMD) when you need to. The Internal Revenue Service reports that account owners who fail to withdraw the full amount of the RMD by the due date are subject to a 25 percent excise tax on the amount not withdrawn (the tax burden is 10 percent if timely corrected within two years). The IRS notes account owners must take their first RMD for the year in which they turn 73.
3. Explore new ways to invest. The increase in expected retirement length underscores the fact that many retirees may need to abandon conventional wisdom related to retirement and risk. Though it’s still best for retirees to avoid particularly risky investments, they might need to accept a degree of risk that retirees did not have to take on decades ago. Simply put, longer retirements may require longer engagements with risk. Retirees can work with a financial advisor and conduct their own research to identify vehicles to grow their wealth without making themselves and their nest eggs highly vulnerable to market fluctuations.
4. Embrace new income opportunities. Retirees may have more potential income streams than they realize. For example, passive income can
be an effective way for retirees to earn money without going to great lengths. Retirees who travel for months each year and/or those who live in colder climates but spend winter in warmer locales can generate passive income by renting out their properties when they’re not at home. Retired professionals with decades of experience in their fields also can explore consulting or teaching opportunities that won’t require substantial time commitments but can still bring in money.
TIP #2: Maintain a mix with your investments
A model from the Schwab Center for Financial Research indicated that a hypothetical retiree with a $2 million portfolio in year one of retirement will have slightly less than $1 million left 30 years later if her portfolio maintains a mix of 60 percent stocks and 40 percent bonds and cash. The model found that a second hypothetical investor with the same size portfolio in year one of retirement will run out of funds prior to year 29 if his portfolio is 20 percent stocks and 80 percent bonds and cash. Though conventional wisdom suggests limiting risk as retirement nears and eliminating it entirely upon retiring, modern retirees are living longer and may therefore need to maintain a mix of investments to ensure they don’t outlive their money.
TIP #3:
Make the maximum allowable contributions
Many aging professionals may not have saved as much for retirement as they might have hoped to upon starting their careers decades ago. In fact, a 2024 survey from Prudential Financial found that many 55-year-
olds have fallen far short of establishing the level of financial security they will need in retirement. The Prudential survey found that 55-year-olds had a median retirement savings of less than $50,000, a number that falls considerably short of the recommended goal of having eight times one’s annual income saved by this age. If that situation sounds familiar for professionals nearing retirement age, then now is the time to begin catching up. Make the maximum allowable contributions to a 401(k) plan ($23,000 in 2024) and/or an IRA ($7,000). In addition, the Internal Revenue Service notes that IRA catch-up contributions remained $1,000 for individuals age 50 and over in 2024.
Understanding the Three Popular Retirement Accounts
Financial security in retirement is a goal worth pursuing,butit’sonethatasignificantpercentage of individuals feel is out of reach. According to a February 2024 report from the National Institute
on Retirement Security, 55 percent of Americans are concerned they cannot achieve financial security in retirement. Saving for retirement is an integral component of securing long-term financial security. There are many ways to save for retirement, and individual retirement accounts (IRAs) and employer-sponsored 401(k) plans are among the more popular ways investors build a nest egg for their golden years. IRAs and 401(k) plans differ in some notable ways, and recognition of what distinguishes these types of accounts can help people choose the right vehicle for them. When considering these
vehicles, it’s important to point out that contribution limits can change from year to year, so individuals can expect to increase their contributions in future years if they hope to maximize the allowable amounts.
The following breakdown notes some key differences between a traditional IRA, a Roth IRA and a 401(k).
Traditional IRA
Eligibility: Anyone with earned income is eligible to open a traditional IRA.
Funding: A traditional IRA can be funded with after-tax dollars or as tax-deductible contributions.
Contribution limits: $7,000 annual limit in 2024, though individuals age 50 or older can contribute an additional $1,000 if they choose to do so.
Employer match: None.
Investment selection: Account holders can choose their own investments.
Roth IRA
Eligibility: Individuals aspiring to open a Roth IRA are urged to speak with a financial planner or accountant, as certain contribution criteria and tax filing requirements must be fulfilled.
Funding: A Roth IRA is funded with after-tax dollars.
Contribution limits: $7,000 annual limit in 2024, though individuals age 50 or older can contribute an additional
$1,000 if they choose to do so.
Employer match: None.
Investment selection: Account holders can choose their own investments.
401(k)
Eligibility: Individuals are urged to speak with human resources professionals at their place of employment, as US Banks notes most employers have certain qualifications their workers must meet in order for them to participate in these plans. Those qualifications can vary between firms.
Funding: A 401(k) is funded with pre-tax dollars deducted directly from participants’ paychecks.
Contribution limits: The annual limit for 2024 is $23,000, though participants age 50 and older can contribute an additional $7,500.
Employer match: Some employers match employee contributions up to a certain percentage.
Investment selection: Various portfolios may be offered, but those available are generally chosen by employers.
5 Common Identity Theft Scams
Consumers can never let their guard down when it comes to identity theft. Personal information is much more accessible in an increasingly digital world. Consequently, instances of identity theft and consumer fraud against seniors continue to grow. Though thieves can gather information by intercepting it through digital channels or simply by stealing mail or going through trash, many times people inadvertently share personal information with scammers themselves.
PHONE SCAMS
Phone scams may involve telemarketers trying to sell you something in exchange for personal information given over the phone, as well as people impersonating government agencies or credit card companies. “Please confirm account information” or “We’ll need your financial information to process” are some of the phrases these scams utilize. Never give out personal information over the phone unless you’ve confirmed the individual you’re speaking to is legitimate.
TEXT LINKS
The Pew Research Center says 81 percent of adult mobile phone users use text messages regularly. Scammers utilize text messages to try to gain information. The text includes a link to a site that will request personal information. Do not respond to such texts and avoid clicking on the links.
PHISHING EMAILS
Phishing emails look like they are coming from legitimate sources, but they often contain malware that can infiltrate computers and other devices to steal identity data.
MEDICARE CARD VERIFICATION
Older individuals long have been targets of criminals. Seniors are now being called, emailed or even visited in person by scammers claiming to represent Medicare. Perpetrators of this scam offer new services or new chipped Medicare cards in exchange for verification of Medicare identification numbers. Medicare numbers should be carefully guarded, and seniors should keep in mind it’s highly unlikely Medicare representatives will contact them in this way.
DATA BREACHES
According to ARAG Legal, security experts indicate many major companies are being breached. By the time it’s discovered that data was stolen, your personal information, which usually includes credit card numbers, email addresses and home addresses, has been circulating for some time. While it’s impossible for private citizens to prevent this type of data breach, a credit monitoring service can alert consumers if their information shows up where it seemingly doesn’t belong.
Savoring Spring
The Senior Way
GET ACTIVE AND SOCIALIZE THIS SEASON & YEAR-ROUND
fter a cold winter, there’s often nothing better than the arrival of spring. From the moment those first crocuses and tulips peek their heads out of the soil to the days of cherry blossoms in full bloom, spring is a time of sunshine, warmth and a renewed sense
Seniors who may have spent much of the winter cooped up indoors often are inspired by warmer temperatures to venture outside once again when spring has sprung. According to UC Davis Health, time outdoors provides a of health benefits, and seniors who embrace the great outdoors can reap those rewards. Studies show that nature has a positive effect on the body by reducing cortisol levels and demands on the cardiovascular system and relieving muscle tension. Being outside in sunshine (with the use of sunscreen) can increase vitamin D levels, which is important for a healthy immune system
Embracing the many ways to enjoy spring is relatively easy to do.
Dr. McCrea has been creating healthy, beautiful smiles in Richmond/Rosenberg since 1994. Dr. McCrea and Dr. Vo are both graduates of and current Professors at the Herman Hospital based General P ractice Residency P rogram for UTDS Houston. Their goal is to work with each patient to produce the best possible outcome based on that patient ’s individual needs and desires.
Dr. McCrea has been creating healthy, beautiful smiles in Richmond/Rosenberg since 1994. Dr. McCrea and Dr. George are both graduates of and current Professors at the Herman Hospital based General Practice Residency Program for UTDS Houston. Their goal is to work with each patient to produce the best possible outcome based on that patient’s individual needs and desires.
Going for a Green Thumb?
Tips for the Budding Gardener
According to the American Institute of Stress, gardening sparks a level of creativity among enthusiasts, and that can help to alleviate stress by lowering levels of the hormone cortisol.
Ruby Home Luxury Real Estate estimates there are 71.5 million
gardening households in the US alone. That translates to around 185.9 million people engaged in some form of gardening, which places the U.S. among other countries where gardening is wildly popular, including Australia and China. Gardening is known as a rewarding hobby for the body and mind, and the following are some pointers for those seniors fostering a newfound passion for developing a green thumb.
Choose The Best Location
Spend time in the yard and decide where to house a garden. A far-off corner may get the most sun, but will you forget about the garden if it is too far away? Ideally, the garden should be located where it will get at least six to eight hours of sun each day. There also should be a water source nearby. The spot also should be convenient so that it is easy to go and pick vegetables or prune flowers.
Start Small
If you’re new to gardening, begin with a small garden footprint so that you can get your feet wet. A raised garden bed can be a good starting point because it is contained and easy to maintain. As your experience (and garden) grows, you can add to the garden size the next time around.
Amend The Soil
It’s possible but unlikely that the soil in the backyard is the perfect mix to grow healthy plants. It’s more likely
that the garden will need some soil modification. You can test the soil makeup with do-it-yourself kits or work with a garden center. A garden typically requires a mix of compost to add nutrients to the dirt; peat moss or coconut coir to help with water retention and to make the soil lighter; and vermiculite that helps to retain water. A compost bin set up at the same time as the garden allows gardeners to continually produce nutrient-rich food to add to the garden.
Plant Starter Guide
It’s best to keep a few things in mind when planning the garden. Think about what will grow well in your climate. Consider how big the garden will be and the size of mature plants. A small garden will not be able to accommodate corn, for example. Also, how would you like the space to look and what will be its function? Is this a purely aesthetic garden or one that will be food-bearing?
Start Seeds Inside
If you’ll be starting a garden from seeds, it’s best to start indoors before your region’s frost-free date. This way the delicate plants will get the needed care and can establish before they go outdoors in the ground. Keep them humid by covering the seedlings in plastic wrap. You can start the seeds in different containers, even empty egg cartons. Transplant to larger containers after the seedlings grow a second set of leaves. Once you’re free from overnight frost, you can place the established, strong seedlings in the ground.
An automatic watering system, such as a timer hooked up to the sprinkler, can keep the garden well-watered, which increases the chances of success. Then it will only be a matter of weeks before the garden can be enjoyed throughout the season.
Get up & Get Out
7 Ways Socialization is Beneficial
Experts state that it is increasingly important for adults to maintain an active social life as they age. The following is a look at seven ways socialization benefits seniors.
1. Regular social interactions can help older adults avoid depression, anxiety and feelings of isolation, according to Integracare, a senior living company.
2. Social engagement can help reduce the risk of cognitive decline and dementia because socializing helps to keep the mind sharp through new experiences.
3. Socialization often revolves around an activity that gets seniors up and moving. While being sedentary is alright on occasion, consistently sitting or lying around can lead to high cholesterol, weight gain and high blood pressure.
4. Regular social interaction may compel seniors to embrace healthier eating habits. Social events expose seniors to different types of food, which can help them get the nutrients they need to live healthy.
5. Regular socialization can help seniors feel they are needed and have a sense of purpose, which can boost self-esteem. Engaging with others often means contributing to a community, and that can be satisfying.
6. Getting out and interacting with others can serve as an informal wellness check, potentially alerting family and friends to issues that may need attention.
7. Getting outside and interacting with others can open seniors up to new hobbies.
For some ideas, considering the following suggestions:
PLANT A GARDEN
Spring is a time when the ground has thawed and the soil is warm enough to begin planting a garden. Individuals should refer to their particular agricultural zones to determine when to plant. Certain plants need a specific number of hours of sunlight and minimum temperatures to grow. It’s important to wait until the threat of overnight frost has subsided. Gardening can be a thorough workout, so it’s important for seniors to go slowly as they acclimate to this type of activity.
RELAX OUTDOORS
Seniors can soak up vitamin D and enjoy the sounds of nature by spending time on a deck or the front porch. Any activity that was typically done indoors, such as reading a book, listening to music, engaging in a hobby, and more, can be moved outside. People who are depressed, sleep-deprived or anxious tend to score poorly on cognitive function tests. While this may not be an indicator of cognitive decline, it is important to engage in behaviors that promote happiness and restfulnesss for mental health. Meditation, yoga, deep breathing exercises, and activities that help a person smile and laugh can
be good for the brain.
Perhaps going on solo or group nature hikes sounds appealing? If so, try to explore local wildlife. Trees and flowers are not the only things renewed by spring. Many animals give birth in spring and there might be little ones frolicking. From bunnies, fledglings chirping in bird nests and spotted fawns to young foxes, the season offers plenty of opportunities to find solace in nature.
TAKE THAT TRIP
According to AARP, travel is one of the most popular things to do during
retirement. Odds are there are places retirees have always wanted to visit, and the world is just waiting. Taking a tour or being part of a travel group can simplify travel planning by leaving the organizing to someone else. Travelers just enjoy the ride.
GET MOVING, PHYSICALLY
The National Council on Aging says regularly engaging in physical activity a person enjoys can help prevent bone loss, boost immunity, improve mood, and even prevent chronic illnesses. Team sport participation is a top choice for seniors looking to stay active because sports provide physical exercise and also an opportunity to socialize with friends or teammates.
TRY SOMETHING NEW
It is never too late to try a new activity, class, sport, or hobby. Challenging yourself can stimulate the mind and provide a pathway to new relationships. Individuals can even consider going back to college. According to Kiplinger, New Jersey residents age 65 and older can take regularly scheduled courses tuitionfree at the state’s public colleges and universities, provided classroom space permits. There are similar programs in other states across the country.
TRY A NEW LANGUAGE
Learning a new language is a beneficial tool for seniors who are looking to maintain cognitive abilities. The National Institutes of Health says bilingualism has been linked to higher cognitive reserve, delay in dementia onset and better performance in executive control. more SUGGESTIONS
TO TRY
Play cards or other games with friends in person or online.
Travel with a group of older adults, such as a retiree group.
Join a group interested in a hobby, such as knitting, hiking, birdwatching, painting, or wood carving.
Take a cooking, art, dance, language, computer class, or learn (or relearn) how to play a musical instrument
Get in touch with your local community college or library. Many offer free or discounted courses for older adults, as well as, book, film and foodie clubs.
Try yoga, tai chi, or another new physical activity
Visit local museums. Many offer free group tours and educational programs.
Visit a community or senior center and take part in its events and activities
Run errands for people with limited mobility or access to transportation
Join a committee or help out with an activity at your place of worship
Volunteer at a school, library, museum, hospital, or animal shelter
Help with a community garden or park project
Organize a park clean-up through
your local recreation center or community association
Sing in a community choral group, or play in a local band or orchestra
Take part in a local theater troupe
Teach a favorite pastime or skill, such as embroidery, photography, building models, chess, baking, woodworking, calligraphy, or quilting, to a new generation
Take an exercise or swimming class, go dancing, join a sports club for older adults, like a bowling club or bocce league or walk or bicycle with a friend or neighbor
Play with your grandchildren, and teach them a game or dance you remember from childhood
— and enjoy the little things, such as a cup of coffee or sunrise
BEETROOT SOUP Serve up Springtime Flavor with
Certain foods tend to hit the spot a little more convincingly during particular times of year. For instance, it’s hard to resist a hearty comfort food when the weather outside is cold and the winter winds are howling. Come springtime, lighter fare regains its place in the spotlight. As spring blooms return, foodies looking for something that won’t bust their belts can try this recipe for “Beetroot Soup with Mixed Seeds” courtesy of Lines+Angles.
Beetroot Soup with Mixed Seeds
Makes 4 servings
INGREDIENTS
For the soup:
2 tablespoons olive oil
1 onion
1 finely chopped garlic clove
3 chopped celeries
1 teaspoon dried marjoram
1/2 teaspoon dried dill
5 cups vegetable stock, plus extra as needed
11/4 lb. pickled beets, cubed, juice reserved
2 tablespoons plain yogurt
Salt
Freshly ground black peppercorns
To serve:
4 tablespoons plain yogurt
2 tablespoons chopped pistachio nuts, shelled
2 tablespoons black chia seeds
2 tablespoons pumpkin seeds
2 tablespoons golden linseeds or linseeds
1 handful mint leaves
INSTRUCTIONS
1For the soup: Heat the olive oil in a large saucepan set over medium heat until hot.
2Add the onion, garlic, celery, and a generous pinch of salt, cooking for 6 to 7 minutes until softened.
3Stir in the dried herbs and vegetable stock. Bring to a simmer before stirring in the beets.
4Simmer gently for 20 to 25 minutes until the beetroot is very tender to the tip of a knife.
5Purée with an immersion blender, adding in some of the reserved beetroot juice to thin out the consistency to your liking; you can also thin it out with more stock or some water.
6Return the soup to a simmer and stir in the yogurt and some salt and pepper to taste. Keep warm over a very low heat, making sure the soup does not boil.
To serve: When ready to serve, ladle into warm bowls and top with some yogurt.
Garnish with a scattering of chopped pistachios, mixed seeds and some mint leaves before serving.
Whip up a quick pasta salad with INGREDIENTS FRESH FROM THE GARDEN
Fresh produce is refreshing and delicious. Whether it’s recently plucked fruits or freshly harvested vegetables, these foods boast a flavor and nutritional profile unlike any other.
Comfort foods might reign supreme during colder winter months, but come spring and summer, lighter fare can be just what people need to maintain their energy and avoid feeling sluggish on warm days and nights. This recipe for “Pasta Salad with Broad Beans, Tomatoes, Pep pers, and Herbs” courtesy of Lines+Angles offers a midday energy boost that can lighten your culinary load in the months to come.
Pasta Salad with Broad Beans, Tomatoes, Peppers, and Herbs
Makes 6 to 8 servings
INGREDIENTS
1 lb. farfalle pasta
4 vine tomatoes, diced
8 ounces broad beans
1 yellow pepper, diced
2 tablespoons finely chopped flat-leaf parsley
1 sprig chopped thyme
1 small bunch chives, snipped
2 tablespoons olive oil
1 tablespoon lemon juice
Freshly ground black peppercorns
Salt
INSTRUCTIONS
1Cook the farfalle in a large saucepan of salted, boiling water until al dente; 8 to 10 minutes.
2Drain and refresh immediately in iced water.
3Once cool, drain again and toss in a large mixing bowl with the veg etables and chopped herbs.
4Add the olive oil, lemon juice and seasoning, tossing again thor
Finding the right balance
TO BENEFIT FROM AN ACTIVE LIFESTYLE
It’s simple: Adults with an active lifestyle live longer, develop fewer diseases and cope better with life.
It is important to stay physically active, not only for the body, but also for the brain. Harvard Health says research shows when animals exercise regularly, the number of tiny blood vessels that bring oxygen-rich blood to the brain increase. More oxygen can reach an area of the brain that is responsible for thought and help improve brain function. Exercise also lowers blood pressure, cholesterol levels and blood sugar, all of which can be beneficial to the brain.
Participating in hobbies and other social activities also lowers the risk for developing some health problems such as dementia, types of cancer, heart disease and stroke. Additionally, studies focused on how long people live reported that a sense of purpose, satisfaction and happiness were linked to longevity and that seniors who participated in activities such as volunteering or social exercise regimens reported feeling healthier, happier and more resilient. Everyone has different limits to the amount of time they can spend on social or other activities. What is perfect for one person may be too much for another. You might start by adding one or two activities to your routine and see how you feel. You can always add more. Remember: Participating in activities you enjoy should be fun, not stressful. Research has shown that older
adults with an active lifestyle:
Are less likely to develop certain diseases.
Participating in hobbies and other social activities may lower risk for developing some health problems, including dementia, heart disease, stroke, and some types of cancer.
Have a longer lifespan.
Studies looking at people’s outlooks and how long they live show that happiness, life satisfaction, and a sense of purpose are all linked to living longer. Doing things that you enjoy may help cultivate those positive feelings.
Are happier and less depressed.
Studies suggest that older adults who participate in activities they find meaningful, such as volunteering in their communities or being physically active, say they feel happier and healthier.
Are better prepared to cope.
When people feel happier and healthier, they are more likely to be resilient, which is our ability to bounce back and recover from difficult situations. Positive emotions, optimism, physical and mental health, and a sense of purpose are all associated with resilience.
May be able to improve their thinking abilities.
Research suggests that participating in certain activities, such as those that are mentally stimulating or involve physical activity, may have a positive effect on memory — and the more variety the better. Other studies are providing new information about ways that creative activities, such as music or dance, can help older adults with memory problems or dementia.
Sports That Can Compel Seniors To Move
Discussions about the benefits of sports participation are often rooted in how much young people can gain from playing a team sport. Older adults have much to gain from playing sports as well, and that’s something retirees can keep in mind as they look for activities to fill their time.
A 2018 study published in the journal Biochemistry Research International found that physical activity can be a protective factor for noncommunicable diseases, including heart disease and diabetes, and can even help to delay the onset of dementia. The study also linked physical activity to improved quality of life and mental health. Sports require players to be physically active, so seniors who decide to dust off their athletic gear and play the following sports can reap all the rewards that getting up and moving has to offer.
A senior’s guide to exercising safely
Exercise is undoubtedly beneficial for seniors, but it is important for older adults to exercise caution when starting a workout regimen. Prioritizing safety can circumvent injuries that could waylay progress. Seniors can suffer overuse injuries, torn ligaments or cartilage, broken bones, and other physical problems if they do not embrace safe exercising strategies. Most injuries can be avoided when following these healthy habits and guidelines.
Find an activity you like. Engaging in regular exercise helps you maintain a higher level of fitness compared to those who are sedentary. Maintaining a consistent exercise regimen ensures you won’t be starting over each time you stop exercising and have to build up again to your previous fitness level.
Start slowly and then increase gradually. People hear “exercise” and they may think that translates to hours at the gym and high-intensity workouts. But general guidelines state older adults need about 2.5 hours of aerobic activity per week, not each day. So exercising does not have to take as much time or be as intense as one might think. Combine aerobic exercise with activities that strengthen muscles.
Warm up before activity. It’s important to get the body acclimated to exercise before each workout. Walking in place, doing arm circles and engaging in some gentle squats or lunges can prepare the body for what is to come. Stretch afterwards when ligaments and tendons are warmed up.
Remember to stay hydrated. Touro LCMC Health says that older adults are at greater risk for dehydration because they naturally have less water in their bodies or take medications that increase risk of dehydration. Drinking enough water during exercise is key.
Know your limits and adapt. A workout that is fine for a 30-year-old may not be the same for someone who is 60. You might need to embrace walking instead of running, or even swap lifting weights with using resistance bands or doing body weight exercises.
Focus on some balance activities. Balance issues can cause seniors to fall and risk serious injury. Working on your balance may help to lower your risk of these types of injuries, and can be as simple as standing on one foot or marching in place.
Pickleball: The popularity of pickleball has skyrocketed in recent years, with the Sports & Fitness Industry Association estimating there are now roughly nine million pickleball players in the United States. The organization Pickleball Canada reports that nearly 1.4 million Canadians played pickleball at least once per month in 2023, proving that this popular sport transcends borders and offers a great way to socialize with fellow seniors.
Walking: Accessibility is one of the major benefits of walking. Even seniors with limited mobility can look to walking as a less demanding physical activity that compels them to get out of the house. And the benefits of walking may be more profound than people realize. Preliminary research presented at an American Heart Association gathering in 2023 estimated that walking an additional 500 steps per day, which is equivalent to roughly a quarter of a mile, was associated with a 14 percent lower risk for heart disease, stroke or heart failure.
Backstroke To Improved Health
Softball: Baseball was the first love of many a sports fan over the years, and senior softball provides a way to maintain or even reignite that passion, all the while reaping the health benefits of sports play. Softball can help seniors maintain their hand-eye coordination and improve their flexibility. But perhaps the most notable benefit of playing senior softball involves socialization. Senior softball requires being on a team, and the benefits of socialization for seniors are numerous, particularly when they play in leagues featuring players from outside their immediate social circle. A 2019 study published in The Journals of Gerontology found that older adults who socialize with people outside their typical social circle were more likely to have higher levels of physical activity and a more positive mood. Such individuals also had fewer negative feelings.
Golf: Golf provides a range of health benefits that committed players are well aware of. Seniors who play golf, particularly those who walk the course instead of using a cart to get around, can reap the rewards of walking, including improved cardiovascular health, and even the benefits of strength-training, as carrying a golf bag around nine or 18 holes can build strength that protects bones and reduces the risk of fractures. Traversing a course also helps to burn calories, which can help seniors maintain a healthy weight.
Exercise provides a number of measureable benefits for people of all ages, including older adults. Swimming is one exercise that may be especially beneficial for seniors. Because the water provides buoyancy while swimming, there is little risk of injury and minimal strain on the body. Water exercises, including swimming, work all the muscle groups, so it can be a complete exercise, says American Senior Communities. Swimming also is a great cardiovascular exercise that can strengthen the heart muscle and improve lung function and endurance. Because it lowers blood pressure and improves circulation, swimming is a great way to get the heart pumping.
A gentle, 30-minute swim can burn up to 200 calories, which is more than walking. A faster swim can burn calories more quickly than running or cycling. However, since water supports up to 90 percent of the body’s weight, this activity will put less stress on muscles and joints while one is exercising.
Individuals with mobility issues or arthritis pain may find that swimming helps relieve discomfort and improves range of motion. Again, because the water is doing much of the work holding up the body, it will take the stress off of joints, helping a person to feel better while stretching and moving gently in the water.
Even seniors who don’t know how to swim can still reap
the benefits of water exercise. Walking in shallow water, or using a kickboard to stay above the water can be effective. Using foam dumbbells or even pushing and pulling one’s arms through the water can serve as a great resistance exercise that builds strength.
Swimming and additional water activities are great ways for seniors to stay in shape. As always, individuals should speak with their doctors before beginning any exercise regimen to ensure that it is safe.
How Aging And Dehydration Are Intertwined
The human body is ever-changing. Though it’s not often so easy to detect the changes the body goes through, such alterations may become more noticeable with age. One age-related change that’s easy to overlook is related to thirst. The Cleveland Clinic notes seniors typically do not feel as thirsty as they once did. That compels seniors to consume less fluids, which in turn makes them more vulnerable to dehydration.
Why is my risk for dehydration higher now than when I was younger?
Seniors may ask this question, and body composition changes that correspond to age are often to blame. According to the Cleveland Clinic, seniors’ bodies do not demand water in the same way they did when they were younger. So people tend to drink less water as they age. Some also suffer from decreased kidney function that also compromises fluid levels in the body. These things mean many seniors have less water in their bodies than they used to, which increases their risk for dehydration.
How serious is this threat?
The threat posed by dehydration is serious. In fact, the Cleveland Clinic notes that dehydration is a common cause of hospitalization among adults age 65 and older. The Agency for Healthcare Research and Quality also notes that adults 65 and over have the highest hospital admission rates for dehydration of any group.
How do I know if I’m dehydrated?
As noted, aging adults do not typically feel as thirsty as they did when they were younger. That’s important to remember, as the Cleveland Clinic notes that thirst might actually be a sign of early dehydration. The following are some additional physical signs of dehydration:
• Fatigue and weakness
• Dizziness or a loss of coordination
• Dry mouth and/or a dry cough
• Headache
• Muscle cramps, which can be caused by a loss of electrolytes through sweating
• Chills or heat intolerance
• Flushed skin
These symptoms are notable in their own right, but some may make seniors vulnerable to additional issues. For instance, dizziness or a loss of coordination resulting from dehydration may make seniors more vulnerable to falls. Falls are a significant threat because they increase the likelihood of broken bones and other serious injuries, but a fall also can adversely affect mental health. A fall that causes injury may lead seniors to withdraw from certain activities, including recreational sports
or other physical activities often performed alongside fellow seniors. Withdrawing from such activities can lead to isolation and depression.
How can I avoid dehydration?
The goods news is that hydrating is pretty easy, particularly when seniors are aware of their vulnerability to dehydration. The Cleveland Clinic urges seniors to consume sufficient fluids each day, even spicing up water with a fruit slice if necessary. In addition, seniors are urged to avoid caffeine, which can force more trips to the bathroom to urinate and thus lose fluid. Cucumbers, celery and, of course, watermelon also can be incorporated into seniors’ diets each day, as these foods are high in water content.
Dehydration poses a serious threat to seniors’ health. But that threat can be easily overcome when seniors make a concerted effort to stay hydrated each day.
