Boomers Gen 50+ - Summer 2015

Are you 50? The Truth About Time to Get Tested Page 7 Sleep and Aging

Page 5

Estate Planning For Business Owners Page 9

QueenAnne Magnolia & news

QueenAnne Magnolia & news QueenAnne Magnolia & news

Generation 50+

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GenEration 50+

HEALTH

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Northgate Hearing Services’ staff of hearing care professionals have been bringing the best possible hearing care to this area for nearly 30 years. We will work with you to find the hearing solution that best fits your individual needs and budget. Call us today and you will see why a visit to Northgate Hearing Services is the first step toward improved hearing.

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Health trumps wealth in importance to retirees’ well-being

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hoever said, “If you have your health, you have everything,” must have been retired.

That’s because retirees feel more financially secure when they’re in good health according to new research. And when they feel financially secure, retirees also report they’re enjoying retirement more, they feel fulfilled and are less likely to experience negative emotions.

The study, Health, Wealth and Happiness in Retirement (www. massmutual.com/healthwealth) is part of a larger research project conducted on behalf of MassMutual by Greenwald & Associates.

The research split 905 retirees with at least $50,000 in assets into two subgroups: those who characterized their health as excellent or very good and those who characterized

their health as good or poor.

“The message for both retirees and preretirees is that health has a major impact on satisfaction with life in retirement,” says Elaine Sarsynski, executive vice president of MassMutual Retirement Services. “We need to focus on our health as much as possible so we can enjoy life to the fullest extent in our later years. While none of us can predict how healthy we will be in the future, we can help influence the outcome by making lifestyle choices that promote good health.”

Seven out of 10 retirees in better health say they feel financially secure compared to 51 percent of retirees in poorer health, the study found.

Retirees in poorer health were twice ➧ RETIREES, Page 7

Virtual Anchors Away

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e don’t have to be in the Navy or even own a boat to need a few anchors…

Virtual Anchors are parts of ourselves and lives that hold us in place, help define who we are and provide reassurance that we matter. Examples of virtual anchors might include our job, family, friends, hobbies, health, our living space, town where we live, church or spiritual practice…you can name more, I’m sure. So what happens if we weigh anchor (willingly or not) and start to drift? There is the feeling we are no longer in control.

What happens when we retire, a partner departs, we move to a new house or town, or experience a significant health issue. In other words when life pulls up the anchor on us? How do we get that solid footing back?

I recently learned about this the hard way. I weighed anchor and moved to an island with my secure job. Two months later I was laid off and feeling pretty lost without my work identity (anchor), not to mention being separated from my ‘homies’ by a $14 ferry ride and knowing almost no one on the island. All of a sudden, in the gray time of year, I was home all day alone trying to figure out Medicare, Social Security and unemployment as my new hobbies! Below I share a few simple

steps that helped me get some new virtual anchors (and better/new hobbies).

Don’t be an island – reach out to people, family and friends and talk about what you are experiencing or need. There is so much going on it’s impossible to be aware of it all ourselves. Other people are fabulous resources and their kindness and concern is wonderful as well. The collective creativity I encountered was amazing!

Think back to what you used to love doing. When we spend a lot of time in the service of others through our job earning a living or taking care of the family it’s easy to forget about our own original identity.

Make a list of ten things you would like to do… start a business, work at a favorite charity, take a class in that subject you loved back in school, learn guitar, write a book – or at least your memoirs! Maybe there are things you remember wanting to do that are no longer possible in the exact way you might like… becoming an opera singer is no longer an option but you could buy season tickets, design an opera vacation, volunteer as an usher at the local company, study the lives of current stars… and sing arias in the shower. You get the idea.

Practice self-care. This is a tough one ➧ ANCHORS, Page 3

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GenEration 50+

Keep grounded when change happens

6 tips to keeping seniors safe at home

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afety is a big concern for seniors and their families, especially as more baby boomers are embracing aging at home. Homes they’ve owned for decades that were perfect for raising children may not be as accommodating for people who may suffer from poor eye sight, unsteady balance or memory issues.

Many home updates can help protect senior family members, allowing them to enjoy their homes for many more years.

These tips will help protect the privacy and safety of older residents. * Home exterior security - A security alarm system is always a good idea, and many will also connect to fire protection services as well. Sliding and patio doors are among the least secure entrances to a home, so install a Master Lock 265DCCSEN Door Security Bar to resist any type of forced entry into the home. * Keep extra keys secure - Many family members of seniors like to have access to a home so they can check on their loved ones. Instead of hiding the keys under a fake rock in the yard, protect them with a Master Lock 5422D Key Safe. The safe

attaches over the door handle for easy accessibility and requires a four-button push code to reveal the keys. It’s also great for emergency situations if a family member accidentally locks the keys inside the house on a cold night. * Install security lights - Exterior lights help discourage unwanted guests, so install additional lights on all sides of the home and out in the yard’s landscaping. You can install motion-sensor lights if you don’t want them shining all night long, but you might notice nighttime critters like owls and raccoons will set the lights off. * Give valuables a safe home - Many baby boomers have accumulated a lifetime of treasures with real and sentimental value.

Smaller items like jewelry, credit cards and cash can easily be stored in the portable Master Lock 5900 SafeSpace, which is perfect for traveling around the world or even to visit grandchildren. For important documents like wills and legal documents, a fire-resistant safe from Sentry Safe is a good option. * Create a flexible schedule - Because they’re retired, seniors are able to leave the

house for different activities during the day.

Oftentimes, seniors will get into a regular schedule like meeting a group of friends for breakfast at 7 a.m. every Tuesday. Create an irregular schedule for your weekly activities so people won’t be able to anticipate when you’re home or away. * Digital safety is important, too - In today’s digital world, computer passwords are the keys to valuable personal information. It is recommended that you use a unique smart password - one that contains capital and lower case letters, numbers and symbols - for every digital account. It’s difficult for most people to remember multiple passwords, so many write them down, which can make them vulnerable to theft. The Master Lock Vault is a free, digital safe deposit box perfect for securing passwords, credit card numbers and digital copies of important documents, and it can be accessed from a smartphone at any time.

With these security tips, seniors can enjoy spending many more years comfortable and safe - in their homes.

(BPT)

➧ ANCHORS, from Page 2 since we want to revert to our creature comforts when we are under stress – a.k.a. lose an anchor – and that might include our less than stellar habits. Think of how you would take care of a race horse you owned – the best food, vet care, exercise, rest…now treat yourself as if you are that horse!

Reconnect with nature. This is pretty easy to do and helps us be more grounded.

You could cook a meal from scratch; go for a walk just to appreciate being out in nature, check out the local farmers market, work in the yard or plant a garden. (Boxes work great if you are in a small space.)

Those are some tips that helped me feel back at anchor and in charge of my life. If you feel adrift give one or more of them a try.

By Claire Denise, Seattle area Holistic Health Coach

GenCare Lifestyle Senior and Assisted Living Whole Life Living.

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The Ballard Landmark is situated in Seattle’s Ballard neighborhood, just minutes from highway 99 and I-5. Within walking distance from various grocery stores, doctor offices, library, movie theatre, and a plethora of shops and restaurants.

The Ballard Landmark received a high rating and has been named a Top Rated Senior Living Community in the Best Senior Living Awards - Seattle/Tacoma by Seniorhomes.com!

For a complimentary tour of our community, contact Mindy Byers, Community Relations Director 206-782- 4000 | mbyers@gencare-inc.com.

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GenEration 50+

TRAVEL

FAMILY RESOURCE HOME CARE

Dear Sheila: Grandma Needs Encouragement Dear Sheila she could take a pain My grandmother reliever an hour before broke her hip. She activities. Review the had surgery and was exercise and walking in a rehab center for program with the 3 weeks. Now she’s therapist and speak home with me and with your grandmother my mom. Everyday about your plan to she’s supposed to walk keep her moving. It and do exercises but might be helpful to she won’t. She says it extract yourself from hurts and wants us to the role of grandma’s do everything for her. helper and instead hire I don’t want to say a home care aide to Sheila McKannay walk and exercise with “no” but yesterday the physical therapist visited and told us that her a few times a week. Set some goals grandma is becoming weaker and could with your grandmother with dinner, even end up in a wheelchair! I feel bad so an outing or special event as the prize I help, but then she doesn’t get better and I for improvement. You can still give her feel guilty. What should I do? love and attention without giving in to Guilty Granddaughter her. So take a deep breath and try some tough love.

Dear Granddaughter You are sweet and loving — but you’ll help your grandmother more by encouraging her to get up and move about. The visiting physical therapist and you should be working on building her strength and endurance. Do tell the PT about your grandma’s pain. Perhaps

Sheila McKannay, MA, CMC, is Vice President of Client Care for Family Resource Home Care, greater Seattle’s largest provider of private caregiving services for seniors. For more Dear Sheila letters or other helpful articles, visit our website: www.familyresourcehomecare.com/blog

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5 exotic summer vacations that are a steal due to the strong dollar

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xotic locations like Bali, Rome and Sydney might be at the top of your bucket list, but this year experts say they should also be at the top of your summer vacation list.

Today’s unusually strong dollar is allowing you to get a lot more for your money when you travel abroad. Travel experts say this year is one of the best times in modern history for Americans to explore the world and visit distant dream destinations.

“The U.S. has emerged from the financial crisis of 2008 with the dollar at near record highs relative to a number of international currencies,” says Travis Katz, CEO and co-founder of Gogobot, a travel site that helps you find places to stay, eat and play that are perfect for you. “For American travelers, this means international travel is cheaper this year than it has been in decades. On Gogobot, we are seeing hotel prices in the world’s most expensive destinations, like Sydney and Paris, running well below their domestic counterparts here in the States.”

Here are five amazing vacation destinations that are attractively priced right now given the strong dollar:

* Bali. Bali is home to beautiful beaches and unique spots like the Sacred Monkey Forest Sanctuary. Seeing these amazing locations has never been more affordable.

Island lovers can now save 50 to 60 percent over last year’s hotel prices in Bali. As an example, last year the Bali Wood Property at Aston Kuta Residence was going for $206 per night and now it’s practically a steal at just $82 per night in May. * Paris. One of the most expensive cities in the world isn’t as steep as it used to be.

For example, the four star Hotel Astra Opera - Astotel, which went for $249 last year, is currently listed at $149. You can even book luxury hotels in Paris for up to 65 percent less per night than last year. The famous L’Hotel Paris, which travelers last summer booked for $832 per night, can now be booked for just $298. With places like the Louvre Museum and the Jardin des Tuileries in its back pocket, it should come as no surprise that Paris ranks highly among art and design lovers. The current low hotel room rates in Paris mean you can afford to wine and dine yourself at luxury ➧ VACATIONS, Page 8

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GenEration 50+

Let’s talk about sleep and aging – what’s real and what’s not

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o you wake up every day still feeling tired and you’ve had a full night’s sleep? You may believe, this is a normal part of aging, not sleeping well. NOT TRUE! As we age, not only do our bodies change (hair where there shouldn’t be and no hair where there should be) but our sleep patterns change. We may feel tired earlier and wake up much earlier than we used to.

More mature adults tend to spend less time in ‘deep sleep’ and more time in the lighter stages of sleep.

So, what are the stages of sleep?

According to National Institute of Health, there are two types of sleep NREM (nonrapid eye movement) and REM (rapid eye movement) sleep. There are four stages of NREM sleep. Stage 1 is the relaxing ‘falling asleep’ period. This is sometimes referred to ‘relaxed wakefulness’. Stage 2 is light sleep where you can easily be awakened. Stage 3 is the transition to stage 4 where very deep sleep occurs. REM sleep is the most active and this is when we dream. As older adults we still need the same 7 to 9 hours of sleep as we did when we were younger. It’s not true that we need less sleep as we age. You can nap during the day but try to limit your nap to 1 hour or less.

Many of us don’t receive the required amount of sleep for many reasons. Some of these may be because as we age we produce and secrete less melatonin, our sleep hormone. We may also have poor sleep

habits such as not going to bed or waking at the same time; using electronics such as our iPad, phones, computers or falling asleep to the TV at night. We can also have many other factors that affect our sleep such as physical and or psychiatric illnesses and the medicines used to treat these illnesses affecting our sleep. Snoring can be a primary cause of non-sleep especially for our sleep partners. Snoring can be an indication of a serious issue such as sleep apnea which if left untreated can cause cardiovascular disease, headaches, memory loss and/or depression. This is very serious and needs to be addressed. Restless leg syndrome can also cause us to lose sleep.

Many with this problem can also have periodic limb movement disorder and will cause other parts of our bodies to move such as our arms or jerking our bodies.

An adjustable bed can help alleviate sleep apnea and/or restless leg syndrome.

Raising your upper body slightly can open up the air passages and help take the pressure off of the diaphragm so you can breathe easier. Also, the massage function of the adjustable base can help with restless leg syndrome and periodic limb movement disorder. It can also provide ‘white noise’ to help you fall asleep.

Here are a few other ways you can improve your sleep: Improve your daytime habits: exercise regularly, expose yourself to sunlight, and

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GenEration 50+

Jayne DeHaan Senior Real Estate Specialist CRS, CNE, ALHS, SRES, ASP, CDPE & Remax Hall of Fame Managing the financial and emotional challenges facing those over 50 when selling or buying a new home. *Ask about my 30-day guarantee.

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We treat the whole you.

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Retirement Living at Green Lake- Village Cove Grand Opening June 18th

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SEATTLE, Washington (Press Release) elebrating 50 years serving seniors and their families with excellent retirement options, the Hearthstone is celebrating the grand opening of its daughter community Village Cove at Green Lake on June 18th.

Situated right off the shores of Green Lake, just north of downtown Seattle, Village Cove takes retirement to the next level. Mary Lou Stuenzi, CEO shared her excitement about the new community.

“When we purchased the property on the corner of Woodlawn Avenue and Latona, we envisioned a place where independent retirees could live an active lifestyle with walkability shopping, restaurants, and outdoor activities right outside the door, as well as the security of long term care for their future. In our initial discoveries we understood there would need to be a partnership with ecology. We purchased the property with this awareness, and quickly learned it would be an extensive process to prepare our new land for senior housing! The journey to build this beautiful community was neither simple nor quick, and after a ten year process, Village Cove is now a unique and wonderful addition to this niche neighborhood.

It has been well worth it!”

Village Cove now offers 28 apartments with full amenities and ample square footage. Each apartment includes perks like housekeeping, maintenance, a fitness area and access to The Bridge, a brand new community resource center that will host educational and cultural events for seniors living in the Green Lake area. With coffee shops, shopping and restaurants surrounding the community, it offers a unique urban retirement experience.

Village Cove is located at 6850 Woodlawn Avenue N.E. in Seattle. You are cordially invited to the Grand Opening celebration on Thursday, June 18th from 2:00-6:00 pm. Live music, refreshments and opportunities to tour the living spaces will be available.

The Hearthstone and Village Cove are a non-profit continuing care community, offering independent, assisted living, memory care and skilled nursing services. For more information, or a private tour, please call 206-774-5153 or email us at villagecove@ hearthstone.org.

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GenEration 50+

Are you 50?

Time to get tested and prevent colorectal cancer

W

hen she was 55 years old, Valerie B. made a promise to a total stranger. It may have saved her life.

“I was sitting in the doctor’s office for a mammogram,” the Atlanta woman says. “There was a lady there who said she recently learned she had colon cancer. I knew nothing about it; nobody had ever told me to go get a colon test done. That woman in the doctor’s office urged me to get tested. I promised her I would. And I did.”

She made an appointment right away.

During the test, Valerie’s doctor found and removed six polyps (abnormal growths) in her colon. Three were precancerous, meaning there was a good chance they could have turned into cancer if they had not been removed. “The doctor was really glad I was there,” she says. “He said ‘Why did you wait so long?’”

Screening is recommended for men and women beginning at 50 and continuing until 75. Among men and women combined, colorectal cancer is the second leading cancer killer in the United States.

But it doesn’t have to be. Screening helps prevent the disease by finding polyps, so they can be removed before they ever turn into cancer. Polyps don’t always cause symptoms, so you may not know you have them. That is why getting a screening test is so important.

For 52-year-old Randy Talley, the path to screening was different, but the results were similar. His doctor strongly recommended that he get checked for

sensitivity fecal occult blood testing, and sigmoidoscopy. If you’re 50 or older, talk to your doctor about which is right for you.

Valerie - now 60 - is a cheerleader for getting screened. “After my colonoscopy, all I did that year was talk to people and tell my story. I found that five family members over 50 weren’t tested. I begged them to go, and they all went.”

To learn more about colorectal cancer and screening, visit the Centers for Disease

Control and Prevention’s (CDC’s) website for Screen for Life: National Colorectal Cancer Action Campaign. For information on CDC’s Colorectal Cancer Control Program, which provides screening and follow-up care to low-income men and women in several states and tribes, call 800-CDC-INFO. Most insurance plans and Medicare also cover screening without a deductible or co-pay. ßßß

Good Health = Well-Being ➧ RETIREES, from Page 2

colorectal cancer when he was 50. Polyps ran in his family - his mother had them - and both Randy and his mother had irritable bowel syndrome, a condition that can raise a person’s risk of getting colorectal cancer. Plus, he was at the age when screening is recommended.

It turned out that Randy had five polyps, all in an early, noncancerous stage. They were removed. “This testing is recommended for a good reason,” the Washington, DC, resident says. “You either experience a little discomfort with the test now, or you could face something a lot worse later in life, if you get colon cancer.

So if you’re 50 or older, my advice is to get screened now. I am completely glad I got screened.”

There are several screening test options.

These include colonoscopy, high-

as likely to feel anxious about their finances and lack a sense of purpose, and three times more likely to feel lonely, the research found. Also, four in 10 retirees overall say they spend more on health care than they expected before retiring, with 43 percent spending more than $5,000 annually and 14 percent spending more than $10,000.

If you’re in retirement, or looking forward to retirement, maintaining a healthy lifestyle should be a goal to help you better enjoy your retirement years. An earlier study conducted by MassMutual and Greenwald & Associates, Hopes, Fears and Reality - What Workers Expect in Retirement and What Steps Help Them Achieve the Retirement They Want (www. massmutual.com/retire), found that nearly half of all retirees retired sooner than they anticipated. This may mean that they are retiring at a younger age, and looking forward to enjoying their retirement years as much as possible.

Studies show that good health allows retirees to get out and enjoy life. Playing golf or tennis, spending the afternoon on a boat, or meeting with friends and

family for lunch or dinner are all enjoyable activities retirees may have time to do.

However, when a person falls ill, they may not be able to get out and enjoy the retired life as much as someone who is healthy.

“Our study focused on people in the first 15 years of retirement,” says Mathew Greenwald, president of Greenwald & Associates. “In many cases, serious medical issues arise after that, in older age. But even in the healthiest part of retirement, better health clearly has an impact on most people’s ability to fully enjoy retirement. Many of these issues will only be exacerbated for retirees as they age, which puts an exclamation point on the importance of wellness.”

(BPT)

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GenEration 50+

Affordable dream vacations

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➧ VACATIONS, from Page 4 restaurant hot spots like L’Atelier de Joel Robuchon during your stay. * Rome. A popular destination for foodies and home to the Vatican, Rome’s appeal to tourists is universal. Staying in the city is now more affordable than ever.

Rome’s current hotel room rates are up to 66 percent lower than last year’s prices.

These savings mean you can extend your vacation and get even more scoops of gelato in Rome’s stunning Centro Storico neighborhood. * Spain. The dollar’s strength translates into great deals across Spain, the perfect destination for people who love to experience local culture. Take in all the sites, like La Sagrada Familia and Park Guell, while saving on hotels in Barcelona. You can also travel south to the municipality of Marbella, home to some of the most serene beaches in the world.

You can find amazing deals with some properties in Marbella going for as much as 41 percent less than they cost just one year ago. * Sydney. Australia is a dream destination for adventurers. You can take

three different climbs up to the top of the Sydney Harbour Bridge for breathtaking views of the city and the Blue Mountains make for an amazing day trip. Normally Sydney’s sky-high costs make it a tough sell for most Americans, but today’s exchange rates mean this summer is a great time to head down under. Dozens of four star hotels, including The Menzies Sydney, Castlereagh Boutique Hotel and Mercure Sydney are now going for less than $120 per night. Even five star hotels, like the Radisson Blu Plaza Hotel Sydney, that were going for $300 per night last summer are now going for $185 per night which represents a 38 percent savings.

While travel deals are red hot, it still pays to shop around for the best deals.

Gogobot has price comparison tools that show you the best deals across a number of different sites including Expedia, Priceline and Booking.com. Now is the perfect time to visit international destinations you’ve always dreamed of. Get inspired and find more perfect places to stay, eat and play around the world, and in your own backyard, on Gogobot’s app.

(BPT)

Find the silver lining in your golden years.

Live your life to the fullest at Horizon House, the dynamic retirement community in the heart of downtown Seattle. www.HorizonHouse.org

900 University Street | Seattle, WA 98101 | (206) 382-3100

9

GenEration 50+

FINANCE

E

Estate planning as a business owner

state planning can be complex, particularly for business owners.

As a result of the great recession, many Seattle business owners have been forced to delay the sale or transfer of their businesses. And with one-third of business owners over the age of 55, this delay has had a great impact on their retirement planning as well.

The fact is that many business owners have a majority of their net worth tied up in their companies with little personal liquidity. Being forced to liquidate a business when valuations are artificially low is the worst possible outcome, which is why it’s vitally important that business owners wishing to sell or transfer their businesses seek the guidance of financial, legal and tax professionals who can help them sort through the myriad of options that may be available, and help them potentially avoid a “liquidity trap.”

Here are some of the trends we’ve seen in our work with business owners in the Seattle area and the potential strategies that have emerged:

The Use of Life Insurance

For some business owners, the use of life insurance can be one way to provide much needed liquidity for estate tax liabilities. Although paying the premiums on insurance policies can be challenging for those who have most of their capital in their business, we are seeing increased

interest in premium-finance loans, where business owners are able to borrow the funds to pay life insurance premiums and only need to pay for the debt service payments. Depending on your personal situation, this type of leverage may be an efficient approach to help cover a large estate tax liability.

Investing Capital

Another trend we have observed among business owners, particularly ones who have recently sold their businesses, is the desire for a different approach to investing their hard earned capital. While they are growing their business, some owners invest capital back into their businesses and then put additional capital into various asset classes for simplicity and efficiency, such as mutual funds. However, we have observed that investors with a larger capital base are seeking alternatives: • As investors grow to a certain scale, customizable individually managed selections may be more efficient and costeffective.

• Larger investors may find that some investments do not provide the kind of capital-gains control that they need.

• Larger investors may not want to be subjected to the frenetic inflows and outflows sometimes found in mutual funds.

Investment managers can help guide business owners through the process of executing a business succession plan and

develop unique portfolios that may provide clients more control over tax consequences.

In addition, depending upon individual circumstances, investors may want to consider a broader array of strategies and asset classes.

It is important for business owners to seek professional guidance to ensure they are thoroughly planning for life and their family’s future after the business is sold or transferred. Planning resources such as RealSteps Retirement are available and can help business owners and individuals alike clearly think through and possibly simplify the complexities of retirement planning.

Obstacles created for businesses due to the great recession may be overcome with the help of experts who can assist owners and families as they plan for the transition of a business.

Investment products and services are: U.S. Bank, U.S. Bancorp Investments Inc., and their representatives do not provide tax or legal advice. Each individual’s tax and financial situation is unique. Individuals should consult their tax and/or legal advisor for advice and information concerning their particular situation. Mutual fund investing involves risk; principal loss is possible. Investing in certain funds involves special risks, such as those related to investments in small- and mid-capitalization stocks, foreign, debt,

and high-yield securities, and funds that focus their investments in a particular industry. Please refer to the fund prospectus for additional details pertaining to these risks. .

For U.S. Bank: U.S. Bank is not responsible for and does not guarantee the products, services or performance of U.S. Bancorp Investments.

Equal Housing Lender. Credit products are offered by U.S. Bank National Association and subject to normal credit approval.

Deposit products offered by U.S. Bank National Association. Member FIDC.

For U.S. Bancorp Investments:

Investment products and services are available through U.S. Bancorp Investments, the marketing name for U.S. Bancorp Investments, Inc., member FINRA and SIPC, an investment adviser and a brokerage subsidiary of U.S. Bancorp and affiliate of U.S. Bank.

Insurance products are available through various affiliated non-bank insurance agencies, which are U.S. Bancorp subsidiaries. Products may not be available in all states. CA Insurance License# OE24641.

By Dorothy Mitchel, west metro division manager for U.S. Bancorp Investments; and Mary Justice, market leader for The Private Client Reserve of U.S. Bank in Seattle

The workout that works for seniors of all ages and mobility levels: resistance training

T

hink you’re too old and frail to work out? Think again! The health benefits of daily exercise are widely known, but seniors facing health and mobility issues may feel working out is beyond their abilities. Sixtythree percent of people 60 and older don’t engage in daily exercise, according to the National Council on Aging’s The United States of Aging Survey.

But resistance training can help seniors who fear falling or damaging aging muscles and bones while exercising. For seniors with health issues that might make strenuous exercise difficult, resistance training can be an accessible, healthful option that provides both physical and mental benefits, a new study indicates.

“Resistance training - also called strength training - is an especially safe, valuable mode of exercise for seniors,” says Dr. Kevin O’Neil, chief medical officer for Brookdale senior living. “As you age, you lose muscle mass, bone density, strength, balance, coordination and flexibility - all of which can result in higher risk of falls and increased difficulty in performing daily tasks. Resistance training allows seniors to exercise in their own home. They can use items found in their house and they can even exercise while sitting down.”

As the name implies, resistance training relies on the use of resistance to build muscle strength. Slow, measured movements are easier and more stable for seniors to perform than the strenuous

activity of many types of aerobic exercise.

“Smooth, controlled movement gives seniors the benefits of the specific exercise with less risk of injuries or falls,” says Nicholas Swanner, a licensed physical therapist, geriatric clinical specialist and healthcare services manager for Brookdale’s healthcare services division.

Before starting any kind of exercise program, seniors should talk to their doctors.

Once they have the goahead to begin resistance ➧ WORKOUT, Page 11

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GenEration 50+

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GenEration 50+

Build muscle strength using slow, measured movements ➧ WORKOUT, from Page 9 training, many forms can be beneficial to seniors, Swanner says.

“Resistance training can include using resistance bands, lifting weights or objects around your home, or using exercise equipment. Some of the exercises included in aquatics, Pilates, tai chi and yoga are types of resistance training, and those activities have the added bonus of social interaction when done in groups,” he says.

“Seniors can benefit from any type of resistance training as long as it’s done safely and is part of a regular routine. Pushing up and down from a chair, opening and closing a door, lifting a can of soup or a 1-pound weight are all types of resistance exercises that seniors can easily do in their own homes.”

Swanner recommends that seniors start slow with lower-resistance exercises and listen to their bodies. “As you age, your body changes and this will impact how and what types of exercises you will be able to do safely. There are many ways to modify exercises, routines and individual styles of training to fit a senior’s specific needs.”

Resistance training offers many benefits

for seniors, including improved strength, balance, coordination and posture, better bone density, plus lower risks of heart disease, arthritis, osteoporosis and other chronic illnesses, as well as improved cognitive function and mood. A recent study published in the Journal of the American Medical Directors Association also found that resistance training can positively affect cognitive abilities of seniors with dementia and Alzheimer’s.

Engaging in exercise for 150 minutes a week can allow seniors to maximize the health benefits. Seniors can exercise in one 30-minute session three or four days a week if they’re able, or if that intensity is too strenuous, they can break their workouts into 10-minute intervals throughout the week and still reap the benefits.

“We always tell our seniors, ‘start low and go slow’ when they’re beginning an exercise program,” O’Neil says. “Just 10 minutes a day provides health benefits and can feel much more achievable for seniors.

Exercise duration can then be increased as endurance improves.”

Resistance exercises should be done two to three days per week for each muscle

group with a day of rest in between. This does not mean that other types of exercise, such as aerobic or flexibility exercises, should not be done on rest days. People who exercise daily might do resistance exercises for the upper body on one day and for the lower body on the next day.

“Even if a senior has mobility or health issues that hinder aerobic exercise, he or she can still do resistance training,” Swanner says. “Talk to your physician and physical therapist to design a program that’s right for you.”

(BPT)

Aging can affect sleep patterns ➧SLEEP, from Page 5 limit your intake of caffeine, alcohol and nicotine.

Improve your nighttime habits: limit artificial lights (especially blue light) at night to boost your body’s melatonin production. Don’t use electronics at least 1 hour prior to bedtime. Move your clocks and electronics out of view. Keep your bedroom cool and quiet.

Keep your bedtime routine regular: keep your sleep schedule consistent, and if

you’re tired earlier go to bed when you are actually tired even if it is ‘too early’.

Make sure your bedroom is clean, uncluttered and comfortable: update your mattress, pillow and bed linens if they are too old and uncomfortable.

If you are waking up tired or still can’t sleep, talk to your doctor. Getting enough sleep keeps you healthy and focused. This is when your body repairs and rebuilds itself. You deserve a good night’s sleep!

Lillian Fisher, The Sleep Store. Bellevue

Generation 50+ Look for our next issues in Sept and Dec

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GenEration 50+

Welcome to the Neighborhood!

In all of Seattle, there is no community quite like Green Lake and The Hearthstone is the retirement destination!

the

Hearthstone Retirement Living at Green Lake

6720 E Green Lake Way N Seattle, WA 98103

206-517-2213 www.hearthstone.org