9 Ways to
Beat a Sedentary Lifestyle
1. Take a Walk. Plenty of research has borne out the health benefits of a daily 30-minute walk. In the Nurses Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow up. Other research has shown that walking can prevent dementia better than any number of crossword puzzles can.
Yet another study has found that as little as three five-minute walks throughout the workday can reverse the harm caused to peripheral arteries (in the legs) by prolonged sitting. So get up and walk. Hold walking meetings instead of sitting around a conference table for hours at a time. Walk your dogor your cat, if you (and your cat) are into that sort of thing. The point is to getand keepmoving.
2. Take the Stairs. Studies have found that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging. One company, StepJockey, which is funded by the United Kingdom Department of Health and has as its sole mission the goal of getting everyone to take the stairs whenever and wherever possible, notes that stair climbing expends eight to nine times more energy than sitting and about seven times more energy than taking the elevator.
And it is so easy to do. The stairs are often right there in front of you, and thus it can be a lot easier, and quicker, to take the stairs than to get to the gym or the sports field.
3. Stand Up. If you have a desk job or any other occupational activity that requires you to sit, make it a point to stand up at least every 20 minutes. Or get one of the standing desks that are becoming more and more popular. Take calls standing up. Stand up and get a drink of water. Stand up and walk over to the next cubicle or down the hallway to deliver news to a colleague.
In the United Kingdom, finding that British people sit for 8.9 hours each day on average, a unique and innovative campaign, known as Get Britain Standing, is underway to grow awareness and education of the dangers of sedentary working (i.e., sitting more than 4 hours). This campaign provides a variety of resources, including a sitting calculator that will help you estimate the time you spend sitting daily and correlate this with your risk level. They also provide a number of solutions for Active Working."
4. Wash the Dishes. Thats rightinstead of (barely) moving from table to couch, get up and clean your kitchen after dinner. You will be standing up and doing the dishes, then engaging in more physical activity as you clean the countertops, sweep the floor, etc. This will help you continue the increased physical activity you began at work (assuming you begin doing the above), and engaging in physical activity after eating helps lower blood sugar levels as well as the risk of insulin resistance in the long run.
If youre eating out (which you should do less, especially if trying to lose weight, because eating out tends to lead to overeating), plan to take a nice walk after your dinner. You can continue conversations with companions while walking.
5. Get Up During Commercial Breaks. If you watch television at home, you can use commercial breaks as more time for physical activity. Standing up and doing something during commercial breakswhether it be folding clothes, doing a few push-ups or sit-ups, or any number of other activitieswill break up the extra sedentary time that tends to accrue during most, if not all, screen-based activities.
6. Go for a Run. You dont have to be a running guru to reap the benefits of running. A recent study found that running for as little as five to ten minutes per day at slow speeds (less than six miles per hour) was associated with significantly reduced risks of death from all causes and from cardiovascular disease.
7. Do some gardening. Any gardener can tell you just how much physical effort is involved in every kind of gardening activity, and the American Heart Association considers general gardening to be one of many forms of exercise that fall under the category of moderate-intensity physical activity. Most gardeners find that gardening is not only mentally and spiritually stimulating, but that it is a fantastic physical activity as wellone that can prevent obesity.
8. Park Farther Away. Whenever you can do so safely, make it a point to park a little farther away from your destination so you have to walk a few steps more. Every step counts, and these extra steps will add up throughout the day to increase your overall physical activity. Wondering how many steps youre taking on a daily basis? A number of pedometers are now on the market in every shape and color, it seems, and tracking your steps may help you get more active and lose more weight in the long term.
9. Better yet: Walk, Bike, or Take Public Transit. Mode of transportation has now been found to be associated with overweight and obesity. Active modes of travel such as walking or cycling have greater health benefits and greater potential to prevent obesity. Even public transit seems to be associated with lower body mass index (BMI) than driving your own car to work.
If you can do many or all of the above, you will be well on your way to staying in motion, which is key for lifelong health.
Levine JA. The chairmans curse: lethal sitting. Mayo Clin Proc 2014;89:1030-1032.
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Adherence to a low-risk, healthy lifestyle and risk of sudden cardiac death among women. JAMA 2011; 306:62-69.
Thosar SS, Bielko SL, Mather KJ, et al. Effect of prolonged sitting and breaks in sitting time on endothelial function. Med Sci Sports Exerc 2014 Aug 18. [Epub ahead of print]
Lee DC, Pate RR, Lavie CJ, et al. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol 2014;64:472-81.
Flint E, Cummins S, Sacker A.
Associations between active commuting, body fat, and body
mass index: population based, cross sectional study in the
United Kingdom. BMJ 2014;349:g4887.
design may prevent injuries in elderly
He Who Dies with
the Most Toys, Still Dies
With Social Security, though you can
get reduced benefits before 72, full funds don't happen
until 72. That means that most men will never collect social
security. Not a bad system from a governmental standpoint.
I'm collecting mine starting at 62 - to hell with them. You
pay into a system for 54 years (working from 18-72) and
don't get anything back. No wonder the National Institute of
Health isn't interested in figuring out how to end men's
early death rate in all 15 major causes of death. What a
Abuse In Nursing Homes Not Treated Like Other Crimes
The normal aging process brings about physial changes in both men and women. These changes can have an impact on one's ability to enjoy sex.
Physical Changes With Aging
Three aspects of sexuality are covered in this topic: the changes that come with aging, suggestions on how to adjust to these changes, and information about sexually transmitted diseases.
In most healthy adults, pleasure and
interest in sex do not diminish with age. Age alone is no
reason to change the sexual practices that you have enjoyed
throughout your life. However, you may have to make a few
minor adjustments to accommodate any physical limitations
you may have or the effects of certain illnesses or
Get this surprising fact: Sex on a first date is twice as likely for people over 50 than for singles in their twenties and thirties, according to a new survey. Why? "As most people age, they become more confident, less inhibited and more likely to take a chance on someone new," says Beverly Mahone, a baby boomer expert and author of Whatever! A Baby Boomer's Journey Into Middle Age. "What's more, if you've been around the dating block a few times, you grow tired of the games and recognize what you like in a person much faster. Which means the dating process can be sped up considerably."
Meet Someone New...
So what's fueling these red-hot dates? Plain old lust! Turns out that 53 percent of singles over 50 say finding a relationship filled with fireworks is more important than landing a mate who is marriage-material. "There's a misconception that Boomers have conservative views toward sex, but let's not forget -- this is a generation that started the Sexual Revolution," says David Noble, founder and executive chief of Wanobe.com, a lifestyle website for Boomers that conducted the study. "The truth is, most people in the stages of mid-life are not looking to re-marry. Many are divorced, have raised their kids and are now seeking fun and pleasure, not to grow old in a rocking chair." And it's true -- the study also found that 73% of single Boomers aim to find a satisfying sexual relationship in the next year, while 84% hope to have an intense sexual connection with the next person they meet.
"As people experience a drop in libido and women go through menopause, having feelings of lust and passion become more important than in their youth, when raging hormones ruled the day," adds Mahone.
So if you just met someone who makes your heart race and you're feeling spontaneous, it's OK to go for it -- just bear in mind this expert advice. "Whether you realize it or not, any time you have sex, you make an emotional investment," says Mahone. "Sometimes sleeping with someone too quickly can rev up expectations which can be awkward. If you do decide to hit the sheets, just make sure your relationship goals -- or lack thereof -- are on the same page," she says. "And of course, use protection."
Elise Nersesian is a New York-based writer who's contributed to Redbook, Health and other national magazines.
Myths About Sex After 50
Myth #1: If you're having sex with someone, you can assume it's serious
You may remember back in high school when, after three dates, you were officially a committed couple. But times have changed. Today, even if you've been dating and/or sleeping with someone for months, you can never assume you're exclusive -- or, for that matter, that your one-and-only is dying to find a life partner and settle down. Many 50-somethings want to date around, especially if they're divorced and experiencing single life again for the first time in years. So, don't get so caught up in the excitement of your new romance that you let this crucial detail slide. Many people find that the best time to pop the question is once it becomes clear that you may soon start having sex. If that's your case, consider saying it this way: "Before we sleep together, I need to know this relationship is exclusive." Or if you've already crossed that line, it's completely fine to pull back and say, "I'm not comfortable continuing to sleep with you unless we're in a committed relationship." That way, you're both clear on your expectations and won't be blindsided by surprises.
Myth #2: You're too old to worry about STDs
Just because the risk of pregnancy is gone after menopause doesn't mean you're in the clear when it comes to having unprotected sex. Sexually transmitted diseases can be passed from partner to partner at any age and aren't merely something younger generations need to worry about. According to Centers for Disease Control and Prevention, 23 percent of the total diagnoses of HIV in the past year were in men and women who were 45 or older. Overall, about 10 percent of all people with AIDS in the U.S. are age 50 and older. And that's not all there is to watch out for -- herpes, HPV, Chlamydia, and other ailments are all surprisingly common in this age group. So make sure to use condoms and consider both getting tested before you jump into action.
Myth #3: Your aging body is no longer as attractive as it once was
Sure, many of today's most prevalent sex symbols -- Paris Hilton, Lindsey Lohan and Justin Timberlake -- are young. Still, there are plenty of celebrities over 50 -- Goldie Hawn, Susan Sarandon, and Sean Connery, to name a few -- who prove that people can be hot at any age. So stop worrying about your wrinkles, gray hair and less-than-youthful assets and revel in the ways age has made you even more seductive: Now, more than ever, you're in touch with your turn-ons, turn-offs, and what makes you tick. And that's very attractive! Plus, take a cue from some of those older hotties I mentioned by staying fit, getting a new hairstyle, or splurging on a new outfit or two to feel fabulous and up-to-date. Also, if you are meeting someone, forgo the sedentary dinner date and ask this person to go on a walk or dancing instead. Revving your energy like this can boost your body image and pave the way to a lustier post-date encounter.
Myth #4: Sex should feel the same as it did when you were younger
It's a fact of life: Sex is going to feel different as you age. Post-menopausal women lubricate less, which can make sex uncomfortable. Men over 50 may find that their erections are not as firm or frequent as they were when they were younger. This is all normal, and in no way means you can't enjoy yourself by making some adjustments. Consider getting a water-based lubricant (many are available at drugstores) to help out where nature has left off. Men, see a doctor to find out if Viagra or a similar medication will give you the boost you may need. But products and prescriptions are not the only solutions. When the action's lagging, consider switching from intercourse to oral sex or asking each other, "What can I do to make you feel good?" Keep the lines of communication open, and you'll easily adapt to your body's changes and those of your partner.
Myth #5: By this point, you know what you like -- and should stick to it
Think you've been there, done that with all things sexual and have a good handle on what floats your boat in bed? Guess again: People's tastes and turn-ons change through the years, and sometimes, the only way to figure out what works is to try it -- or, if you already did decades ago, give it a second chance. Maybe sex toys seemed silly or embarrassing to you during your younger years. Now, however, they are an array of cute, non-threatening products available in non-sleazy stores and online sites (like Goodvibes.com). Or, maybe you were never a fan of a certain sex position (like woman on top) or activity (like talking dirty). Well, now's the time to reconsider. It sure beats doing the same old, same old for the next few decades. Treat sex like the ongoing adventure it should be, and the fun will never end!.
Source: Dr. Sari Locker,
Ph.D., is a sex educator, TV personality, and author of the
bestseller, The Complete Idiot's Guide to Amazing Sex. She
has an M.S. in sex education and a Ph.D. in psychology, and
was the host of Late Date with Sari on Lifetime Television.
Her website is sarilocker.com
Learned About Sex After 50
Slowing down is sensual
''When I was younger, I hated hearing about how it takes you longer to respond sexually as you get older... but now that I am older, I realize it's a blessing. I think it's especially true that men feel this slowing down more than women... but that just gives them more time for foreplay, and I for one am not complaining about that!'' -- Deborah, 52, Great Neck, N.Y.
''When you hit 50, gravity's begun to work on your body. I think that as a result of this, some of us are a little less inclined to feel comfortable with their bodies, or at least to the same degree that we were in our younger years. Because of this, I found that a dimmer switch is a really great thing to have until you and your partner get comfortable with one another. 'Mood lighting' just helps take the edge off things!'' -- Mark, 57, Thousand Oaks, Calif.
More experience means everyone's happy!
''I actually enjoy sex a lot more than I did back when I was younger. Because I'm more experienced now than I was then, I am more attuned to what it is that I like. I'm also definitely more skilled than I was when I was less experienced, so I guess my partners are more thankful than they were back then, which also makes it a more enjoyable experience for me.'' -- Sharon, 55, Waco, Texas
The butterflies don't go away
''I've learned that even though I am much older than I was when I was first sexually active, I still have all of those nervous feelings before getting into bed with someone, and I still wonder about the same things: will I be good, will he be good, will the sex be good? It's funny how that giddy nervousness still crops up, but that's part of the thrill, I guess!'' -- Carole, 56, New York
''You know the phrase, 'There's more than one way to cook a chicken'? Well, when you're in your 50s and have been having sex for quite some time, you've kind of gone through all of the recipes, if you catch my drift. Therefore, you kind of have to get inventive or it can get old. I've been pleasantly surprised to find out that the women I date are as into trying new 'recipes' as I am. I guess you sort of have to or sex can get really predictable.'' -- Robbie, 52, Coral Springs, Fla.
Buh-bye, birth control
''As most of the women I date have gone through menopause, the issue of getting one of them pregnant isn't there, which is a huge relief! I used to be so consumed with worrying about that when I was sexually active in my 20s and 30s. Not having to be concerned with it now is great; being able to have sex without that cloud of worry hanging over your head makes sex a lot more enjoyable, I think.''
You can be Mrs. (or Mr.) Robinson
''This may sound silly, but I have been dating some younger men over the last couple of years, and it is very exciting to know that they are interested in being with an older, more 'experienced' woman... that I can teach them a thing or two in the bedroom. I have spoken to some of my guy friends and they have had the same sentiments about dating younger women. Maybe it's all the Hollywood imagery we've been exposed to, but there is something that's a real turn-on about that situation. It's made me feel very strong and sensual and in control. I highly recommend it!'' -- Juliana, 58, St. Louis
Source: Chelsea Kaplan is
deputy editor of www.thefamilygroove.com and regularly
appears as a guest on XM Radio's 'Broad Minded.' Her blog,
''I'm Somebody's Mother?'' can be found at www.rumymother.blogspot.com
Check out personals.aol.com/articles/2008/06/10/what-i-learned-about-sex-after-50?icid=AAMthANxAtxt
real about planning: What an average retirement costs
According to the latest Bureau of Labor Statistics data, which is based on 2016 figures, older households defined as those run by someone 65 and older spend an average of $45,756 per year, or roughly $3,800 a month. Thats about $1,000 less than the monthly average spent by all U.S. households combined.
Naturally, your spending in retirement will vary based on countless variables, including the price of your preferred champagne and the annual property taxes on that lake house (if those things happen to be on your retirement vision board). Read on to learn how retirees spending habits tend to differ from the working population, and how you can plan for your personal post-work needs.
Spending by category
With fewer mouths to feed and no work-related costs to worry about, you may have expected retirement expenses to be even lower than the BLS data indicates.
In some categories, spending does indeed decrease, even in surprising ones like food. In others areas, like health care, life becomes more expensive as you age.
Heres the data, shown as a monthly breakdown of how households headed by a retirement-age person spend money, on average, in seven major categories:
You may be close to paying off your mortgage, but housing is the biggest spending category for all age groups retirees included. Some costs never go away, even when a home loan is fully paid. This monthly expenditure includes property taxes, insurance, utilities, repairs and maintenance and household supplies.
People older than 65 do catch a break on transportation costs. The $6,814 annual average outlay, which includes the costs of gas, insurance and maintenance and repairs, is about one-third less than the nearly $9,000 average households of other ages shell out each year.
Health care: $499
Insurance premiums which run more than $4,000 a year on average for the 65-plus set are a spending category that just gets bigger as you age, at least until 75 when BLS data shows costs dipping about $30 per year. While a financial assist from an employer may no longer exist, at least theres Medicare to help cover some costs.
This is another major budget category for all ages. Yet retirees spend nearly 20% less than the average household does on food, maybe thanks to more home cooking? Or capitalizing on the classic retiree early-bird special?
Personal insurance/pensions: $237
Those in the household who are still employed (bringing in earned income) are required to pay their fair share of salary to Social Security and perhaps even the company pension, which combined account for the bulk of this average monthly expense.
Cash contributions: $202
Apparently with age comes a greater appreciation of ones financial blessings. Retirees report dedicating $2,429 of their annual income to cash contributions (which include charitable donations), compared with $2,081 by the average household.
Living it up without having to get up and schlep to the office early the next morning is a perk of retirement. Here older households spend about as much on fun stuff as do those ages 25 to 34, but somewhat less than the broader average ($243 per month).
How this affects retirement planning
A widely accepted rule-of-thumb is that in retirement youll need to replace from 70% to 90% of your income to maintain your standard of living. But again, your mileage may vary depending on when you retire, where you choose to live, how long you live, when you start taking Social Security and a host of other factors.
The bottom line is that what you save today will determine how strictly youll have to budget down the road.
Dont wait for the first sign of
gray to see where you stand. Pick the age you want to stop
working, type in how much money youve saved so far and
this retirement calculator will show how much in
inflation-adjusted dollars youll have available to
spend each month in retirement. Adjust the numbers to see
how small changes in your savings habits now can have a big
impact in the future.
Thompson Hails 30th Anniversary Of The Older Americans Act
Elderly Live Together
Gray hair can be a
signature life event
Census Finds 2.4
Million Grandparents Taking Primary Caregiver Roles
Housing Needs Change
UN: People Over 60
Most from Your Health Care Team
Use these suggestions to take the initiative:
Stay educated on each condition or treatment
Research suggests that caregivers and patients who educate themselves get better results from doctors. Learn all you can to explore treatment options and alternatives knowledgeably.
FamilyCare America (www.FamilyCareAmerica.com ) offers articles designed to address the specific concerns of caregivers. The company's online resource locator can help narrow your search for relevant information.
Discuss personal wishes
Before meeting with the doctor, get firm answers to the tough questions. Review these issues as early as possible, before there is a crisis. And consult a lawyer about living wills, durable powers of attorney for health care, and other documents that can help insure your loved one's wishes are carried out.
Prepare for doctor's appointments
Before each meeting with the doctor, make a list of issues you want to discuss. Write down questions in advance and make sure you have a pen and paper handy to take notes and record the doctor's answers. Consider asking the following types of questions:
You can keep a record of all discussions by using the Appointment Information form and the Caregiver's Log worksheet found at www.FamilyCareAmerica.com
Schedule regular discussions with all team members
A health care team may include a primary doctor, specialists, nurses, health aides, care professionals, family, and friends. In cases of complicated illness, you may want to draw these people together for a "heath care conference" that will get everyone on the same page. Don't assume all members of the health care team know the full picture; ask the primary care physician to take charge as "quarterback" to make sure everyone is clear about their roles.
Call in "the cavalry" when necessary
If you are unable to get the results you want on your own, find professional assistance.
If you are dealing with an eldercare situation, consider hiring a geriatric care manager.
Most health care facilities have resource persons such as social workers, patient advocates, chaplains, and nurses who will work for you and help clarify any concerns.
If you are battling the "system," enlist the help of your state ombudsman for managed or long-term care.
About this Article
This article is reprinted with
permission of www.FamilyCareAmerica.com
a nationally recognized resource that provides families with
interactive care planning tools, resource locators and
helpful checklists to make caregiving easier. The company
also provides corporations with a Work/Life program for
Older Men and
Brains of the
elderly slow because they know so much......
Elderly people have so much information in their brain that it takes longer for them to access it, scientific studies show.
Older people do not decline mentally with age, it just takes them longer to recall facts, because they have more information in their brains, research suggests.
Much like a computer takes longer as the hard drive gets full up; so, too, do humans take longer to access information, it has been reported.
Researchers say this slowing down it is not the same as cognitive decline.
The human brain appears to work slower in old age, said Dr. Michael Ramscar, but only because so much information has been stored over time. Older people simply know more, so selecting a correct choice from the trove of stored data may take a bit longer.
So there now!!!!!!
Just exactly what I've been saying: "
Our 'main frames' are over-loaded!"
Age is not a handicap. Age is nothing but a number. It is how you use it. - Ethel Payne
Old age comes at an inconvenient time.