Generations 2023

GENERATIONS For a vibrant, ageless lifestyle

A special supplement to The Mitchell Republic September 2023

2023 GENERATIONS

2 | WEDNESDAY, SEPTEMBER 27, 2023

An event at the James Valley Community Center.

Mitchell Republic file photo

How Mitchell’s

James Valley Community Center helps elderly folks

stay connected and thriving

BY KAI ENGLISCH

Many of the James Valley community programs Mitchell Republic are designed around doing MITCHELL — As we age, shared activities. On every life can come with a whole weekday except Tuesday, new set of challenges. While for instance, the center finding the time to do features a quilting get-tothings might not be as hard gether. People will come of an issue, staying healthy in to ask for a quilt to be and happy while remaining made, and the club will active can be more difficult. sew it together collectiveLocated a couple streets ly. It’s a great social activoff of Main Street in ity, said Jessica Pickett, Mitchell, the James Valley community services direcCommunity Center has a tor at James Valley. number of programs to To those who might feel assist folks to do just that, a bit nervous or shy about helping them find their meeting new people and stride as they hit their getting involved at James golden years.

Valley, Pickett said it’s a Here are some of the welcoming place: often, ways they help people to existing members will take newcomers under lead active, fulfilling and their wing. healthy lives.

“We introduce them and people will take them under their wings — like the mahjong ladies and the pool players … it’s a great place to congregate, talk, enjoy each others’ company and still be doing something physically,” Pickett said.

Besides quilting and mahjong, there are also regular bingo nights, as well as ping pong tables and pool tables, among alot of other potential activities. One very popular activity right now is line dancing, which Pickett says always draws a good crowd. During the day, it’s normal to see groups of friends hanging out in one of the center’s multiple

rooms, sitting at a table or engaging in some friendly competition over a game of pool. The center even has a Halloween costume party on Oct. 30.

Beyond being fun, remaining social also has profound benefits for wellbeing — increased lifespan, decreased dementia risks, and greater emotional satisfaction are just some of the many benefits that have been shown to be linked with remaining social.

“One of my favorite volunteers says ‘You don’t use it, you lose it. And she doesn’t want to lose it.’

That’s why she does these different activities,” Pickett said.

They also have a couple of different meal options, with the goal of promoting healthy, low-cost food options. It’s also no secret that as we age, it’s important to keep healthy eating habits in place, or form them for the first time. The right diet can be a very important part of longevity, playing a role in being around to see the ones we love.

“There are alot of studies that say a good diet is the most important thing to do to stay healthy,” Pickett said. “Our meals are carefully reviewed and approved with our dietitian in a ton of categories like taste and nutrition.”

James Valley has a dine-in as well as a pick up option. Both options come at a low cost, designed to be accessible to all regardless of budget size. Meals might include ham and baked potato, swedish meatballs or meatloaf, for instance.

The food is designed to meet exactly one-third of recommended daily nutrition targets, reviewed by their dietitian to hit protein, calorie and vitamin targets, among others.

“It’s common where people will say ‘I want to eat healthier but I don’t know what to make.’ This allows them to eat healthy, without having to make all those decisions.”

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2023 GENERATIONS

4 | WEDNESDAY, SEPTEMBER 27, 2023

Kids can get their game on METRO CREATIVE

Strength training METRO CREATIVE A balanced diet and exercise, which includes a combination of aerobic activities and strength training, is necessary to maintain long-term health.

According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to protect their overall health. Exercise helps to delay or prevent many of the conditions that come with age. Adults ages 65 and older should aim for the recommended 150 minutes a week of moderate-intensity activity, such as brisk walking, and at least two days of activities that strengthen muscles.

When it comes to muscle strengthening,

for seniors

seniors can follow these safety guidelines as they embark on their strength-training journeys. ► Speak with a healthcare provider first. Get the green light to proceed with an exercise regimen before beginning by having a discussion with your general practitioner about your fitness goals. Your doctor can recommend strategies that are safe and point out any exercises that may compromise your overall health. ► Master basic exercises first. Anyone new to strength training, which is sometimes known as resistance training, can start out slowly, even using just body weight, to provide resistance. Resistance exercises can include squats, crunches,

modified push ups, planks, and lunges. ► Graduate to resistance bands. When you’re ready to move on to something else, consider resistance bands as an alternative to free weights. The bands can help you develop good form before introducing weight. Good form is key to avoiding injury. ► Work with a trainer. Working with a certified personal trainer can help you learn how to use free weights and strength-training machines correctly. A trainer also can create a routine that includes the right number of sets and repetitions to gradually build and maintain muscle mass. If you decide against hiring a trainer, gym staff members may guide you through

equipment and demonstrate proper form. ► Exercise with a friend. Strength training with a friend or family member can provide motivation and keep you on target to meet your goals. ► Build up gradually. Your first strength session should only last 10 to 15 minutes, according to Tiffany Chag, C.S.C.S., a strength coach at the Hospital for Special Surgery in New York. This enables you to gauge soreness. Wait until soreness abates before beginning your next session if you are new to strength training.

Strength exercises are a vital part of maintaining health as a senior.

Such exercises help maintain muscle mass and also improve balance and bone health.

Modern children have somewhat different ideas of what constitutes entertainment, especially when compared to youngsters from a generation or two ago.

While it was once commonplace for kids to be out and about with their friends riding bikes and spending time in each other’s backyards — only returning home when the streetlights came on — modern youths spend lots of time at home and indoors on their devices.

According to the Kaiser Family Foundation, kids between the ages of eight and 18 now spend an average of 7.5 hours in front of a screen each day.

That figure only accounts for recreational time, and doesn’t include the hours kids spend on computers or tablets for educational purposes. In addition, social media is a large part of kids’ days. The American Academy of Child and Adolescent Psychiatry indicates 90 percent of teens between the ages of 13 and 17 have used social media, and 51 percent report visiting a social media site at least daily.

Younger children also use social media, with a recent poll from C.S. Mott Children’s Hospital saying 32 percent of parents of kids between the ages of seven and nine reported their children use social media apps.

A classic children’s game night might be just what the doctor ordered to draw kids away from screens and provide a healthy respite from the barrage of information coming their way through the internet. With these tips, a game night can be a successful way to help children engage socially in person.

Pick a theme Unite all elements of the game night by selecting

a theme. For example, if you will be pulling out the classic game OperationTM, pre-purchase inexpensive lab coats or doctors’ scrubs for participants to wear.

Serve foods shaped like various body parts (borrow from some Halloween ideas) and invite guests with an invitation that serves as a “Prescription for Fun.” Choose a good time Even though “game night” implies the gathering takes place in the evening, choose a time that works best for most. Perhaps meeting directly after school for snacks and play before dinner aligns better with everyone’s schedule. Parents can take turns hosting to give children something to look forward to once a week.

Shop together Bring the kids along to the store to select board games and other activities that appeal to them.

Explain that the majority of game nights will be dedicated to non-electronic games.

Parents can organize game night how they see fiti, but working one video game night into the rotation each month can up the fun factor for kids.

Take it outside ‘Games’ encompass a wide array of activities. Organize a pick-up wiffle ball game in the cul-de-sac or an afterdark manhunt game with flashlights (age-permitting).

Families with pools can rotate having kids over for pool games, which can include volleyball, diving games or Marco Polo.

Plan in advance Know what kids will be playing before guests arrive to cut down on arguments over which games to play, which only wastes time. An older child or an adult can chaperone.

Game nights can be fun ways for kids to interact away from screens.

2023 GENERATIONS

WEDNESDAY, SEPTEMBER 27, 2023 | 5

Prepare meals together as a family

METRO CREATIVE

Families that want to spend more time together can find a fun way to do just that by working together on something they already do each day.

Cooking meals together as a family can add some fun to a task that’s already a part of many families’ daily routines.

Children can learn quite a bit from cooking, as preparing recipes can reinforce school lessons. Family cooking nights also pose a great opportunity to create lasting memories. Various sources indicate that children are more likely to remember experiences from their youth rather than the presents they receive. Some of those cherished experiences can be enjoyed in the kitchen alongside mom and dad.

In addition to creating lasting, fun memories,

cooking together as a family may make children less likely to complain about foods since they have lent a hand in their creation. Furthermore, cooking together fosters a special feeling of unity and may establish a no-pressure, safe space for conversation.

With so many benefits, families may be wondering how they can foster and improve time spent together in the kitchen.

Here are some ways to do so. ► Organize age-appropriate tasks. Little hands can only handle so much. A toddler can pour and stir ingredients, while an older child or teenager may be ready to chop ingredients or saute at the stove. ► Expect some mess.

Parents and other adults should go into any meal

creation process with children expecting things to get a tad messy. It may be possible to minimize messes by setting up workstations covered by plastic tablecloths which can be folded up and shaken into the trash. Encourage children to sit down so they don’t inadvertently spread any messes to another part of the house. ► Begin with simple recipes. An initial foray into family cooking should involve a recipe that’s easy to prepare and perhaps doesn’t require too many ingredients.

Build on each success after that, growing bolder with each subsequent recipe. ► Make it a multi-generational experience. For many families, Sunday was the

MEALS: Page 11

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2023 GENERATIONS

6 | WEDNESDAY, SEPTEMBER 27, 2023

Engaging hobbies

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METRO CREATIVE

The value of hobbies is undeniable. A 2014 study published in the Journal of Occupational and Organizational Psychology found that employees who engaged in creative hobbies outside of work were more creative on work projects and had a better attitude on the job, while a separate study published in Psychosomatic Medicine in 2009 reported that individuals who engaged in enjoyable leisure activities had lower blood pressure and a smaller waist circumference.

The myriad benefits of hobbies is good news for seniors, many of whom have ample time for leisure activities. Whether seniors are retired or still working but free from the responsibilities of parenting, the following are some fun and engaging hobbies to fill that free time.

► Cooking: Years spent hustling and bustling through the daily grind of personal and professional obligations might have forced individuals to embrace cooking that emphasized convenience over culinary skill.

Now that there’s more time to embrace one’s inner Emeril, seniors can look to cooking classes or take the self-taught route and purchase a new cookbook filled with delicious recipes. A well-cooked homemade meal can provide a sense of accomplishment and affords seniors an opportunity to control the ingredients in the foods they eat, which can be important for individuals with health-related dietary restrictions. ► Writing: Many successful individuals have penned their memoirs after long, notable careers and lives. While individuals needn’t follow suit with the goal of making their

memoirs public, writing can be a great way for seniors to document their own lives and the lives of their families. Interest in genealogy has risen considerably in recent years, as easily accessible websites like Ancestry.com and 23andMe.com have made it easier than ever for individuals to learn where they came from.

Seniors can contextualize the information provided by genealogy websites by writing about their personal experiences and sharing what they know about the lives of their parents, siblings, grandparents, and other family members. ► Gardening: Seniors looking for hobbies that get them out in the great outdoors need look no further than their own backyards. Gardening can benefit the body in myriad ways. According to the

HOBBIES: Page 11

2023 GENERATIONS

Unique ways to give back to the elderly METRO CREATIVE

with the seniors who are Older adults offer much there. You may be able to to local and national com- guide a class in a certain activity, such as crafting munities. Despite that, or yoga. Volunteers may seniors do not always be needed to call bingo get the recognition they numbers or help with meal deserve. services.

According to data ► Provide financial from America’s Health relief: Small business Rankings, adults aged owners can offer discounts 65 and older comprise to senior clientele. Perhaps 16.8 percent of America’s run specials on services, population in 2021. That including anything from is projected to grow to tax preparation to hair 22 percent by 2040. The styling. If you don’t own a Canadian government business, you can provide indicates that seniors some assistance in other accounted for 18.8 percent ways, such as cutting the of the nation’s population lawn or doing light garin 2022. dening so that a senior It’s always a good time does not have to spend to thank special seniors in money on a weekly service. your life, whether they are ► Tutor technology: family, caregivers, friends, If you are tech savvy, you or mentors. Individuals can help seniors navigate can go one step further by new technologies. Help giving back to seniors in seniors with social media the following ways. accounts, downloading ► Volunteer: Visit a digital photos and more. senior center and find out ► Dine out (or in): how you can volunteer Some seniors may be alone your services and do some- if a spouse has predething fun or informational ceased them or if they are

divorced. Loneliness may grow into depression. One way to help a senior feel appreciated is by sharing meals together. Designate a day or two each week to gather at the dinner table. ► Serve as a chauffeur. Offer to drive a senior to the store or appointments. While communities may have taxi services or even accessible senior rides, sometimes it can be more efficient for seniors to rely on others for rides. Take a senior along when shopping at the supermarket. ► Invite seniors to events. If you have a special event coming up, such as a child’s big birthday, graduation or religious occasion, invite an elderly neighbor. It can brighten his or her day and even provide a change of routine and scenery.

There’s no shortage of ways to give back to the special seniors in your life and in your community.

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2023 GENERATIONS

5 ways to show grandparents and other seniors how much they’re appreciated

METRO CREATIVE

Grandparents and seniors can share wisdom and a lifetime of experience with the young people in their lives.

Expressing gratitude for such lessons is a great way to show the seniors in your life, whether it’s a grandparent, mentor or family friend, how much they’re appreciated.

Some seniors live alone, while others may be living with their adult children and grandchildren, offering care and support to help make the household function.

Whether grandparents, aunts and uncles or older friends live close by or elsewhere, there are many ways for their

loved ones to show them how much they’re appreciated.

1. Become pen pals.

Seniors may have limited mobility or opportunities to get out of the house.

Receiving mail is one way to connect with the outside world. Regularly send letters to a grandparent or other senior, sharing tales of daily life and key moments that will bring them joy.

Chances are they’ll return the favor with a letter of their own.

2. Explore technology together. Younger generations can introduce seniors to available technology that can bring them closer. This may include digital assistants that enable them to share

videos, tablets to send email or access social media, mobile phones for calling and texting, and anything else families can customize to their needs.

3. Offer companionship. Spending time with younger generations can motivate seniors to stay active and engaged. Have games and activities at

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the ready or simply provide a listening ear.

4. Shop and run errands. Help aging loved ones perform the tasks that they may not

be able to tackle on their own. This can include picking up groceries or prescriptions or taking them to appointments.

Simple work around the house, like doing laundry or light clean-up, also can be a big help.

5. Start a hobby together. Develop a hobby that seniors and young people can enjoy together. Watching classic movies, painting ceramics, going to sporting events, or gardening are just a few of the many hobbies that seniors can enjoy with their young loved ones.

There are many ways to bridge the generation gap and spend meaningful time with aging loved ones.

2023 GENERATIONS

WEDNESDAY, SEPTEMBER 27, 2023 | 9

How active seniors can protect their vision active seniors have to sit idly by. In fact, there Retirement may be are many ways for active seen as a time to slow seniors to protect their down and enjoy some vision so they can conwell-earned rest and tinue to get up and go relaxation, but today’s without having to worry seniors clearly did not about losing their eyeget the memo. Modern sight. seniors look and act a lot ► Make your diet different than traditional work for you. The AOA depictions of retirees. notes that a number of The shift in attitudes eye diseases can develop regarding aging is after an individual turns noticeable in the growth 60, and some of these of active retirement conditions can be minicommunities, which are mized with wise lifestyle designed for aging men choices. For example, a and women who want healthy, nutrient-rich to engage in activities diet can protect vision where no chairs are over the long haul. The required. Active seniors National Council On may not fit outdated Aging notes that studies stereotypes of cardihave found that omega-3 gan-clad grandparents fatty acids, which can be shuffling about dusty found in foods like spinretirement homes, but ach, kale and salmon, even the most energetic can reduce individuals’ retirees may still be vulrisk for age-related eye nerable to age-related diseases. Seniors can health complications. For speak with their physiexample, the American cians about other ways Optometric Association to utilize diet to combat notes that men and age-related vision probwomen over the age of lems.

60 may be vulnerable to ► Protect your age-related vision probeyes and look cool at lems. A certain degree the same time. Active of vision loss is natural seniors spend lots of as men and women age, time outdoors, and that may have an adverse but that doesn’t mean

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effect on their vision.

The NCOA notes that lengthy exposure to the sun’s ultraviolet rays can cause both short- and long-term eye damage.

Thankfully, such issues are easily avoided if seniors wear sunglasses with UV protection when going outside. Brimmed hats also can protect the eyes from harmful UV rays. ► Be mindful of screen time. Much has been made of how much screen time is healthy for young people. But seniors also are not immune to the potentially harmful effects of spending too much time staring at their phones and other devices. The NCOA recommends seniors employ the 20-20-20 rule in regard to screen usage. Every 20 minutes, look about 20 feet away for 20 seconds.

This quick exercise can reduce eye strain.

An active lifestyle benefits seniors in myriad ways. Seniors should take steps to protect their vision so they can continue to get up and go long after they retire

10 | WEDNESDAY, SEPTEMBER 27, 2023

2023 GENERATIONS

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2023 GENERATIONS

WEDNESDAY, SEPTEMBER 27, 2023 | 11

but still a great way to utilize the entire body. A 2007 study published in From Page 6 the journal Quality of Life Research found that waterMayo Clinic Health System, based exercise improves gardening can burn as many older adultsÕ quality of life and decreases disability. A calories as working out in separate study published the gym. In addition, the in 2008 in The Journal MCHS notes that individof Sports Medicine and uals who grow their own Physical Fitness found that fruits and vegetables are more likely to include those water-based exercise can improve or help to maintain foods in their own diets, thus saving them money at bone health in post-menothe grocery store and also pausal women. increasing their intake of These are just a few of nutrient-rich foods. the many hobbies seniors ► Swimming: Swimcan pursue as they look for ming is an ideal exercise for positive and fun ways to seniors, as itÕs low-impact spend their free time.

HOBBIES

MEALS From Page 5

opportunity to gather at grandma’s house after religious worship or to check in and spend time together. Rekindle this tradition by hosting weekly or monthly family meals where everyone gets to take part in bringing the meal to the table. This is an ideal opportunity for grandparents to pass down family recipes and regale grandchildren with funny stories and memories. ► Plan for things to take a little extra time.

Preparation time is likely to take a bit longer when multiple hands are stirring the pot. Families can slow down and employ some patience. Adults

should resist the urge to take over when children may not be doing things the right way. If meals need to be on the table at certain times, start an hour or two earlier than you otherwise would to account for some confusion and even a potential restart. ► Eliminate as many distractions as possible.

The kitchen may be the heart of the home, but it can be dangerous to be around knives and other cooking utensils and instruments. Distractions like televisions or phones can draw attention away and potentially lead to injuries from pots boiling over or children getting too close to hot flames.

Cooking as a family is very beneficial and can be made even more so with some handy tips.

4 strategies to keep kids occupied on long car trips METRO CREATIVE

Road trips and self-driving vacations tend to produce their own unique moments and memories, but that doesn’t mean they don’t share certain characteristics. Lately, those characteristics might be high gas prices and more traffic as many vacationers drive in an effort to circumvent the escalating cost of air travel. For parents, one component of road trips to count on like clockwork is the moment when kids ask, “Are we there yet?”

A frustration moms and dads from all walks of life and across all generations can share, bored children calling out from the backseat can try any parent’s patience.

Thankfully, parents can utilize these four strategies to keep kids occupied on long car trips.

1. Take out the tablet. Unlike their own parents, modern moms and dads have a reliable ally in the fight against backseat boredom.

Tablets can be loaded with all sorts

of entertainment, from e-books to movies to interactive activities to school lessons. Rules governing device usage may be a part of life at home, but parents can relax those rules on the road to ensure kids stay occupied until the family arrives at its destination.

2. Encourage kids to scrapbook the trip. If a road trip involves visiting multiple destinations, parents can encourage kids to spend some time scrapbooking their experiences in the backseat.

Kids can write about the previous day’s activities and paste ticket stubs and other mementos from the trip into their book.

3. Transform the backseat into a play area. Parents may prefer their vehicles remain toyfree most of the time, but transforming the backseat into a play area can ensure kids have plenty of things to do and less time to dwell on how long it’s taking to get from point A to point B. Avoid packing

anything that can be turned into a projectile, especially for children who aren’t yet school-aged. But be sure to include some books, puzzles, dolls/action figures, and handheld games.

4. Time the trip well. Of course, kids don’t necessarily need to be actively engaged in an activity in order to be occupied during a road trip. If possible, depart in the wee small hours of the morning, which can pay a host of dividends.

Leaving before sunrise reduces the chances of being stuck in traffic, thus cutting back on the amount of time the family spends in the car. Leaving early also increases the chances that kids will spend a good portion of the trip sleeping in the backseat.

Road trips with young kids in tow can try any parent’s patience.

But some useful strategies to keep kids occupied on long car trips can make such excursions much more enjoyable for everyone.

12 | WEDNESDAY, SEPTEMBER 27, 2023

2023 GENERATIONS

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