Can a Nap Boost Brain Health?

Are you feeling a little guilty about your daily, mid-afternoon snooze? Don’t. Research shows that catching a few ZZZs after lunch can be good for your brain. But keep in mind that the length of your nap matters. 

While a 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition, the ability to think and form memories, according to the study published in the Journal of the American Geriatrics Society.  “I consider napping to be a good thing, but it needs to be taken in the context of the person and his or her own sleep cycles and body,” says Charlene Gamaldo, M.D., medical director of Johns Hopkins Sleep Disorders Center. For older people, as the study showed, longer naps tend to interfere with cognition, she says.

Researchers looked at data from 2,974 people in China ages 65 and older. Nearly 60 percent of participants reported napping after lunch for about an hour.

Scientists found that people who napped for 30 to 90 minutes had better word recall – which is a sign of good memory – than people who did not nap or who napped for longer than 90 minutes. People who napped for that golden 30 to 90 minutes were also better at figure drawing, another sign of good cognition. 

One theory explaining poor cognition in those who take longer naps: Resting more during the day may be a sign of poor quality nighttime sleep, according to Gamaldo. “In the study, naps longer than 90 minutes could have been called ‘a second sleep.’” This poor quality nighttime sleep – the kind that requires extra-long napping during the day – can lead to cognitive problems, she adds.

Research says that the best time for older adults to take to nap is between 1 and 4 p.m. because of their sleep-wake cycles, says Charlene Gamaldo, M.D., medical director of Johns Hopkins Sleep Disorders Center. “Napping this time of day will provide you with the most bang for your buck,” she says.

Ideally, the nap should last between 20 and 40 minutes to avoid feeling groggy immediately after you wake up. “A quick cat nap should be restorative,” she says. Shorter naps also ensure you don’t have trouble falling asleep at night.

More Problems with Longer Naps 

Longer naps can pose a couple of other problems, says Gamaldo, including:

• Temporary grogginess: People who take longer naps may feel groggy immediately after they wake up, says Gamaldo. “Because they are sleeping longer, they may wake up from a deeper stage of sleep, which occurs later in the cycle, and feel fuzzy headed,” she says.
• Inability to sleep at night: Gamaldo has seen patients who take long naps during the day have insomnia at night. “You might want to think about limiting your napping if you’re having problems with insomnia, or it’s taking you more than 30 minutes to fall asleep at bedtime.” 

Overall, studies show that people who sleep too much or too little may have poor health and even a shorter life span. Consequently, “people need to get the right quantity and quality of rest,” says Gamaldo. Source

Being a Grandparent Can Add Years to Your Life

Ask any grandparent about their grandkids, and you’ll likely hear all about the joy they bring. But as it turns out, your adorable grandchild can add more than just a smile to your face – they can add years to your life. 

Studies show that active grandparenting reduces stress, increases mental engagement, encourages better physical health and boosts longevity. Even in older adults without grandchildren, research shows that spending time with young children and caring for them extends life span. 

Grandchildren Keep You Active 

If you’ve ever babysat for a toddler, you know they don’t sit still, which means you don’t, either. Whether playing catch, making meals or just picking up their toys, one big benefit of helping care for your grandchildren is that it gets you up and moving. 

According to the Centers for Disease Control and Prevention (CDC), older adults should get 2.5 hours of moderate exercise each week to help to maintain their strength and stamina, as well as reduce health risks such as high blood pressure, diabetes and arthritis. 

The added motivation of wanting to stay healthy and present for your grandkid’s milestones prompts many seniors to keep those preventative doctor visits and make healthier food choices.

Grandkids Keep You Mentally Alert

In addition to moving your body, taking care of grandchildren exercises your brain. Spending time with them requires memory, analysis and multi-tasking, not to mention quick reflexes. This boost to your mental activity strengthens nerve cell connections, helping to slow cognitive decline and potentially ward off Alzheimer’s disease.

To keep engaged with older grandchildren, stay involved in their interests, music or technology. Many seniors find themselves learning to play video games or attending sporting events that might not have been a part of their daily life before grandkids. Long-distance grandparents can master new skills using social media or video chat rooms to communicate with their grandkids.

Grandkids Lift Your Spirits

One of the biggest issues many seniors deal with is loneliness and depression. Studies show this stress does more than make you sad, it actually weakens your immune system by slowing the body’s cellular response against bacteria and viruses.

To combat this, maintain an active role in the lives of your children and grandchildren. This keeps you social, helps you rediscover a sense of purpose, lifts your spirits, and most importantly, keeps you emotionally engaged. 

Your Presence Is a Gift 

Finally, remember, enjoying time with your grandchildren does more than just help you, it enriches their lives, too. 

Grandparents can do more than just help with their grandchildren’s physical care. Some things grandparents provide to their grandchildren include:

●       Stability and safety, especially in strained familial situations

●       Connections between siblings and cousins

●       Cultural and community ties, especially in families with different traditions and language

●       Unique life experience that can help their grandchildren navigate moral and ethical questions

●       Improved language skills

●       A bridge across the generational divide through shared wisdom and tales from the past 

Statistics show more and more grandparents are taking on an active role in raising their grandkids, both by choice and necessity, making this special relationship between grandchildren and grandparent even more beneficial to everyone involved.

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10 Early Signs Of Parkinson's

Here are some early signs to know how to recognize the most common early symptoms of Parkinson's. Below are 10 signs that you might have the disease. No single one of these signs means that you should worry, but if you have more than one sign you should consider making an appointment to talk to your doctor.

#1 Tremor

Have you noticed a slight shaking or tremor in your finger, thumb, hand or chin? A tremor while at rest is a common early sign of Parkinson's disease.

What is normal? Shaking can be normal after lots of exercise, if you are stressed or if you have been injured. Shaking could also be caused by a medicine you take.

#2 Small Handwriting

Has your handwriting gotten much smaller than it was in the past? You may notice the way you write words on a page has changed, such as letter sizes are smaller and the words are crowded together. A change in handwriting may be a sign of Parkinson's disease called micrographia.

What is normal? Sometimes writing can change as you get older, if you have stiff hands or fingers or poor vision.

#3 Loss of Smell

Have you noticed you no longer smell certain foods very well? If you seem to have more trouble smelling foods like bananas, dill pickles or licorice, you should ask your doctor about Parkinson's.

What is normal? Your sense of smell can be changed by a cold, flu or a stuffy nose, but it should come back when you are better.

#4 Trouble Sleeping

Do you thrash around in bed or act out dreams when you are deeply asleep? Sometimes, your spouse will notice or will want to move to another bed. Sudden movements during sleep may be a sign of Parkinson's disease.

What is normal? It is normal for everyone to have a night when they 'toss and turn' instead of sleeping. Similarly, quick jerks of the body when initiation sleep or when in lighter sleep are common and often normal.

#5 Trouble Moving or Walking

Do you feel stiff in your body, arms or legs? Have others noticed that your arms don’t swing like they used to when you walk? Sometimes stiffness goes away as you move. If it does not, it can be a sign of Parkinson's disease. An early sign might be stiffness or pain in your shoulder or hips. People sometimes say their feet seem “stuck to the floor.”

What is normal? If you have injured your arm or shoulder, you may not be able to use it as well until it is healed, or another illness like arthritis might cause the same symptom.

#6 Constipation

Do you have trouble moving your bowels without straining every day? Straining to move your bowels can be an early sign of Parkinson's disease and you should talk to your doctor.

What is normal? If you do not have enough water or fiber in your diet, it can cause problems in the bathroom. Also, some medicines, especially those used for pain, will cause constipation. If there is no other reason such as diet or medicine that would cause you to have trouble moving your bowels, you should speak with your doctor.

#7 A Soft or Low Voice

Have other people told you that your voice is very soft or that you sound breathy and/or hoarse? If there has been a change in your voice you should see your doctor about whether it could be Parkinson's disease. Sometimes you might think other people are losing their hearing, when really you are speaking more softly.

What is normal? A chest cold or other virus can cause your voice to sound different, but you should go back to sounding the same when you get over your cough or cold.

#8 Masked Face

Have you been told that you have a serious, depressed or angry look on your face, even when you are not in a bad mood? This is often called facial masking. If so, you should ask your doctor about Parkinson's disease.

What is normal? Some medicines can cause you to have the same type of serious or staring look, but you would go back to the way you were after you stopped the medication.

#9 Dizziness or Fainting

Do you notice that you often feel dizzy when you stand up out of a chair? Feeling dizzy or fainting can be a sign of low blood pressure and can be linked to Parkinson's disease.

What is normal? Everyone has had a time when they stood up and felt dizzy, but if it happens on a regular basis you should see your doctor.

#10 Stooping or Hunching Over

Are you not standing up as straight as you used to? If you or your family or friends notice that you seem to be stooping, leaning or slouching when you stand, it could be a sign of Parkinson's disease.

What is normal? If you have pain from an injury or if you are sick, it might cause you to stand crookedly. Also, a problem with your bones can make you hunch over.

Parkinson’s disease progresses at different rates in different people, but the earlier you get into active pursuits, the more you can support your body against losing motor function.

What can you do if you have PD?

• Work with your doctor to create a plan to stay healthy. This might include:
• A referral to a neurologist, a doctor who specializes in the brain
• Care from an occupational therapist, physical therapist or speech therapist
• Meeting with a medical social worker to talk about how Parkinson's will affect your life
• Start a regular exercise program to delay further symptoms.
• Talk with family and friends who can provide you with the support you need.

Source

Back Strengthening Exercises

The lower back is one of the most important areas of the body that needs to be protected and exercised in order for senior citizens to feel comfortable walking, sitting, and standing.

Every movement the body makes begins with the spine, so an injury to this area of the body can have devastating consequences for elderly individuals.

The spine and lower back are held stable by numerous tiny muscles that work together to create subtle movements that are required for balance. Doing back strengthening exercises is important for seniors to be able to continue functioning independently in their daily lives.

Not all back strengthening exercises are appropriate for senior citizens. Back exercises should always incorporate a stabilizing aspect to keep the lower back tight while the other muscles around it stretch.

For example; a good lower back exercise might stretch the muscles at the back of the leg, but the lower back itself should remain stable and engaged. In this way, the lower back is strengthened and the spinal muscles learn to contract and create stability in response to leg movement.

Here are some examples of exercises you can do to help strengthen your lower back...

Bent Knee Raise

The bent knee raise is an excellent beginner level exercise for seniors. It is simple and effective, and it requires very little effort. This particular exercise is especially useful for increasing abdominal and lower back strength. If performed regularly, it can improve your ability to move fluidly and can reduce the pain associated with a lack of lumbar support and stability.

1.  To do the supine bent knee raise, first start by laying on your back with your knees bent and your hands placed palm down on either side of your body. You may use a pillow to support your head if needed. Place a blanket or small pillow under the arch of your back so that your belly button is pushed forward and your abdominal muscles are engaged.

2.  Slowly lift one knee up and bring it toward your chest. Don’t push too far, only go as far as you are comfortable.

3.  Lift your other knee up toward your chest and bring it to meet your other knee.

4.  Hold both of your knees up for 5 seconds, and then lower them back down to their starting position.

5.  Repeat the exercise with the other leg until you have done the bent knee raise 10 times on both sides.

As you do the bent knee raise, it is important to remember to breathe. It’s recommended that you breathe in when you lift your knees, and then breathe out when you are lowering your knees back down. If you want to make this exercise more difficult, you may put on ankle weights that weigh one or two pounds each. However, do not add ankle weights until you have done this exercise a few times without them and you feel completely comfortable with the extra resistance.

Cat and Camel

The cat and camel exercise is a beginner’s stretch that strengthens the abdominal muscles and keeps the hips limber. It is an exercise that most seniors will be able to do relatively easily. The cat and camel will help seniors maintain or regain the ability to turn and maneuver in their everyday lives without the fear of losing their balance. This exercise is best performed at least three to five times per week but doing it on a daily basis is even better.

1. Start on all fours, either positioned on the ground using a yoga mat or another soft surface, or on the bed if preferred. Your knees should be a few inches apart, and your hands should be shoulder-width apart with your fingers facing forward. At this point, your back should be straight.

2.  Making sure to keep your abdominal muscles active, begin to arch your back and lift your head so that your eyes are looking up (if possible). Do this movement gently and maintain a firm awareness of your body as you move, stopping if you feel discomfort or pain.

3. Next, move so that your back forms a curve upwards, and lower your head so that you are looking at the ground (or better yet, toward your bellybutton and legs!). Again, always be aware of how your body feels, and keep your abdominal muscles active.

4. Repeat this movement 10 times. Breathe in when you arch your back down and breathe out when you curve your back up.

Bridging

Bridging is a simple exercise that helps to strengthen the core including the abs as well as the lower back. It will stretch your hip flexors at the same time and give you a greater range of motion. This is an exercise that you’ll want to perform 3 to 5 times each week to glean the greatest benefits from it. With a little coaching, it’s an exercise that can even be performed by seniors while they are still in bed.

1. Start by laying down on a padded surface such as a yoga mat with your knees bent, hips neutral, and feet flat on the floor. Your arms should be at your sides.

2. Slowly raise your bottom off the ground until your spine is no longer on the floor.

3. Tighten your buttocks and then slowly lower your body back down to the mat.

This exercise can increase balance to enhance your ability to stand and walk.

Arm Raises (from position lying down)

Arm raises are an extremely simple and very effective way to improve your posture and increase mobility in the upper and middle back. Being able to utilize the full range of movement in your arms and shoulders is absolutely essential, and doing arm raises is a good way to strengthen your upper back and shoulder muscles quickly. This particular exercise may be done from a lying down position, either on the floor or on the bed.

1. Start by lying on your back with your legs bent and your palms facing downward on either side of your body. You may wish to use a pillow to support your head. Position a pillow or blanket under your lower back as extra support.

2. From this lying-down position, raise one arm up until your hand is straight up in the air. Slowly lower it back down again.

3. Repeat the exercise with the other arm. You will do this exercise 10 times for each arm.

When you lift your arm, breathe in. When you lower it, breathe out. Though arm raises are very easy, it’s still important to be conscious of your entire back and body, and remember to not rotate, turn, or strain your lower back in any way.

Standing Reverse Leg Lifts

Standing reverse leg lifts are an intermediate exercise that works the glutes, lower back, and lower abdominal muscles. The back plays a large role in leg and lower body mobility, so taking the time to involve the legs in your back exercises will pay off in the long run. Standing reverse leg lifts are relatively easy to perform, but they require you to already have some balance and strength, so don’t worry if it takes some time to work up to a perfect reverse leg lift!

1. Begin by standing up straight with your feet hip-width apart and your hands resting lightly on a chair or countertop in front of you. Keep your shoulders back and chin up during the entire exercise.

2. Lift one leg and extend it straight out behind you. You may only be able to lift your leg off the floor a little bit the first time, and that’s fine! Do what you feel is comfortable and safe.

3. Hold your leg off the floor for a count of 5, and then gently lower your foot back down to the ground and return it to its starting position. Repeat with the other leg.

Do this exercise 5 times on each leg. Remember to do most of the lifting with your abdominal muscles.

To learn more back strengthening exercises you can do in the comfort of your home click here...

Caring for Aging Parents

As we look toward the future, one of the most significant and emotional periods many of us will encounter is becoming caregivers for our aging parents. This time can be emotionally complex, filled with love, friendship, loss, duty, and often a deep sense of uncertainty. It requires not only physical and logistical adjustments but also significant emotional strength. So, how can we navigate this challenging phase more successfully?

Understanding the Emotional Rollercoaster

The first step in navigating this time is acknowledging the emotional rollercoaster it entails. Research shows that adult children caring for aging parents often experience a mix of unpleasant emotions, yet many still maintain positive outlooks (Conway, 2019). Caring for aging parents can trigger a wide range of feelings, from sadness and anxiety to gratitude and fulfillment.

These emotions are a natural response to the changing dynamics in our relationships with our parents and the confronting reality of mortality. A common emotional challenge is dealing with guilt—whether it’s feeling like we’re not doing enough, feeling frustrated or burdened, or needing a break from our caregiving responsibilities.

The Power of CBT in Caregiving

Cognitive behavioral therapy (CBT) is a therapeutic approach that focuses on the connection between our thoughts, feelings, and behaviors. It offers several useful strategies for managing complex emotions, such as those experienced when caregiving. By becoming aware of and modifying our negative thought patterns, we can use CBT techniques to approach caregiving with greater resilience and compassion.

Here are several steps you can take to help in this process:

• Recognizing Negative Thought Patterns: Start by observing your thoughts about your caregiving situation. Ask yourself, “Are they overwhelmingly negative?” “Do I find myself trapped in a cycle of guilt or despair?” Recognizing these patterns is the first step toward change.

I recommend taking the time to write down or journal your thoughts. This makes them tangible, allowing you to focus on their meaning and how they make you feel. It’s OK that these thoughts are there; they are just an indication of the stress you are under.

• Challenging and Reframing Thoughts: Once you’ve identified negative thoughts, challenge their validity. Ask yourself, “Is it true that I’m not doing enough, or is that an unrealistic standard I’ve set for myself?” Reframe these thoughts in a more balanced and compassionate way. For instance, instead of thinking, “I’m failing as a caregiver,” try, “I’m doing my best every day, and that’s enough.”

Focusing on our thoughts can help us find meaning and make sense of the caregiving role, leading to a more positive experience (Charenkova, 2023). Reframe your thoughts from focusing on difficulties to seeing the value in your role. For example, instead of saying, “This is hard,” try, “This is hard, but the time I have with my parent is invaluable.” This shift can help keep our attention on what’s truly important.

• Developing Coping Strategies: CBT can also provide practical coping strategies. These might include stress management techniques like deep breathing or mindfulness, setting realistic caregiving goals and boundaries, and improving problem-solving skills for day-to-day challenges.

For stress management, I recommend taking intentional pauses throughout the day (aka “pausing on purpose”). These pauses can be as short as 2 to 3 minutes or longer, if possible. Use strategies such as 4-7-8 breathing, progressive muscle relaxation, listening to a favorite song, or reading a calming passage. Use what you find beneficial to provide a short reset. While these practices won’t eliminate stress, they offer multiple opportunities to recharge during the day.

• Focusing on Effective Communication: Open and honest communication is key—not just with the parent you’re caring for but also with other family members and healthcare providers. Too often, people try to resolve issues without discussing them. Effective communication involves both collaboration and assertiveness.

Remember, no one likes to feel powerless, especially as they age. Ensure your parent is included in all discussions and approach concerns collaboratively. Use assertiveness strategies to express your needs and boundaries clearly and without guilt. Avoid arguing or belittling; instead, seek clarity by asking, “Help me understand. Can you tell me more about what you’re thinking or worried about?” This approach fosters a more supportive and understanding relationship.

• Prioritizing Self-Care: In the demanding role of caregiver, self-care often gets neglected. However, caring for yourself is not selfish; it’s vital. Integrating self-care practices into your daily routine—whether through exercise, hobbies, or socializing—can significantly enhance your well-being and, consequently, the quality of care you provide.

I recommend setting personal goals and planning for structured breaks. Focus on the basics—stay active, eat well, and prioritize sleep. Remember, you don’t have to do this alone. Excellent support groups, both in-person and online, and community resources are available to offer support and guidance. If needed, seek help from a mental health professional to process your thoughts, feelings, and experiences.

• Planning for the Future: While daily tasks can be overwhelming, it’s important to also plan for the future. Engaging in practical and collaborative planning for your parent’s care needs, including legal and financial arrangements, can alleviate anxiety about what lies ahead. Start this process early to make joint decisions more manageable. Having a plan in place can bring peace of mind to both you and your parent, allowing you to focus on spending quality time together.

Finding Joy and Meaning

Despite its challenges, caregiving can be a profoundly meaningful experience. It offers opportunities for growth, deepening relationships, and engaging in acts of love and service that align with our deepest values (Charenkova, 2023). Even during stressful times, try to find gratitude in the relationship and cherish the moments of clarity and connection.

By applying CBT strategies, we can not only manage the stresses of caregiving but also discover moments of joy and fulfillment within the experience. Ultimately, let’s remember that our capacity for love and care is one of our greatest strengths. By approaching caregiving with compassion, resilience, and a willingness to seek support, we can appreciate the intertwined beauty and complexity of life’s final stages. Source

The Emotional Challenges of Aging

In the United States, youthfulness is revered. Senior adults are often not treated as the wise and experienced mentors one might expect. Although aging is a natural part of life, the anti-aging industry has record-breaking profit margins. For many Americans, the cognitive dissonance created by aging in a culture that marginalizes seniors often leads to emotional and mental health challenges. The challenges of aging are more easily navigated when you have support, a community of friends, and are free from anxiety about physical wellness, safety, or financial security. Seniors deserve to have access to the things and people that amplify their quality of life.

The Emotional Challenges of Aging 

An individual’s senior years can be emotionally challenging in a variety of ways. Although life can still be quite meaningful and satisfying, it’s often full of major changes in lifestyle. Here are a few of the things that may be impacting you or a loved one experiencing the emotional challenges of aging:  

• Mental health challenges – This includes anxiety or depression symptoms. 
• Lack of social connectedness – The death of loved ones, including family and friends. 
• Physical limitations – Being unable to easily perform tasks that used to be simple. 

Depression is not a normal part of aging, but it is all too common among those who are facing the things mentioned above. Anxiety about the future, your family, or the health of a spouse can become chronic and debilitating. 

No matter how old someone is, they should be encouraged and supported in maintaining interests, passions, hobbies, dreams, and enjoyments that have sustained them throughout life. It is possible to continue enjoying life well into the senior years of life.  

Aging Gracefully 

There are numerous strategies to help you shift the way you see and understand the aging process, as well as to help you live a more present, fulfilling, purposeful life now, exactly as you are. Some things to consider are: 

1. Connect with People  

Don’t limit your friend group to people of a certain age or who act and think in familiar ways. Reach out to people from all stages of life, different upbringings, experiences, and worldviews. Mental and psycho-social stimulation helps your mind stay sharp, and your emotional flexibility expand. 

2. Keep Learning 

Curiosity is one of the most fundamental traits of human beings. Reading, visiting museums, having wide-ranging conversations, taking online classes—all of these can help sustain the one organ that is capable of growth throughout life—your brain. 

3. Move Your Body 

Your mind and body depend on movement. Whether it’s walking daily, taking a fitness class, strength training, or gentle yoga, exercise helps you stay on an emotionally balanced and increases your general sense of well-being. 

4. Love Yourself  

Practice acceptance of yourself. Listening to messages that start with “you should” or “now that you’re old…” can be detrimental to your confidence. Your experience in life have given you the wisdom to make the decisions that feel best for you.  

5. Feel Empowered  

Feeling helpful, productive, creative, and purposeful—all of these can make waking up in the morning joyful and exciting. If you want to continue pursuing your career, follow an artistic dream, become a volunteer, or finally learn to fish, dance, or garden—go for it. 

Purpose and acceptance, curiosity and enthusiasm, movement and laughter, community and security—all these things reduce stress and amplify your quality of life. Source

 

Cognitive Exercises for Seniors to Improve Memory

It’s no secret that exercise is essential for the body, but it can be easy to overlook exercise for the mind. As seniors age, some experience cognitive decline, impacting their ability to enjoy activities and maintain an active lifestyle. Mental decline is expected as people age, but there are things that seniors can do to help keep their minds sharp. Some memory exercises for seniors to improve their skills include puzzles and games like chess.

The Importance of Cognitive Stimulation for Seniors

Memory plays a crucial role in the lives of seniors during retirement. It helps them remember important details, such as their bank accounts, medications, and appointment dates and times. Memory also enhances an individual’s ability to generate and retrieve memories of meaningful moments in life that they have experienced or shared with others. Engaging in cognitive exercises for seniors to improve their memory on a regular basis can help strengthen problem-solving skills and sharpen mental focus.

A strong memory can also promote feelings of independence. Many seniors with cognitive issues feel overwhelmed when presented with tasks that they can no longer accomplish due to their decline in memory. Memory exercises for seniors can help them feel more confident and independent, as it allows them to handle their own affairs.

How Brain Aerobics for Seniors Influence Memory

Games and puzzles are great ways to exercise the minds of seniors. They provide mental stimulation, promote socialization, and can help reduce stress levels. For instance, crossword puzzles require problem-solving skills and memory retrieval to complete successfully. Sudoku also promotes critical thinking skills and improves memory by requiring players to recall numbers they have already used in different sections of the puzzle.

Within the brain, playing games stimulates the production of dopamine and other neurotransmitters that are essential for cognition. When seniors play games regularly, they can improve their memory and overall brain function. They also help flex the cognitive muscles in the brain, keeping them strong and healthy.

Rather than just sitting and watching TV, engaging in memory games and exercises is a more fruitful use of time that can provide multiple benefits. It can also be a fun pastime for seniors to do with friends and family.

Cognitive Exercises for Seniors to Improve Memory

These exercises for seniors to improve their memory and recall can be quick, fun ways to stay sharp;

Chess

Chess has been a popular mind exercise game for centuries. It is also an excellent hobby for seniors to keep their minds sharp. Some think chess is complicated or complex to pick up, but it is more accessible than you might think. Seniors can even play online and get guided instructions if they are new to the game. Chess requires creative thinking and strategy, so it is one of the most effective brain games for seniors. Plus, chess is a social game, and social interaction is another important part of overall brain health.

Play a Game of Recall with Family

The game of recall is a brain exercise that is completely free and requires no skill. Family and friends gather around, tell stories, and try to recall specific details about past events. This could be identifying particular people, locations, outfits, or any random detail. Trying to remember details from past experiences is a good workout for the brain and can also be one of the most fun cognitive activities for elderly individuals. Consistent playing may even improve memory, and it can boost a senior’s confidence when they can recall details from the past.

Jigsaw Puzzles

Jigsaw puzzles are another affordable and simple way to exercise the mind and are one of the seniors’ most versatile mental activities. They require strategy, critical thinking, and problem-solving. Some experts recommend that seniors work on the same jigsaw puzzle repeatedly. The brain will recognize the pattern and try to remember how to put the pieces together, which can be a good memory exercise. Jigsaw puzzles are also convenient because they come in varying levels of complexity and can take just a few minutes or several hours.

Arts and Crafts

Brain activities for seniors are all about stimulating the mind, which is exactly what seniors can do through arts and crafts. Creating art and crafting works on both sides of the brain and is a good way for seniors to create something fun and even social. A few examples of crafts for seniors include:

• Knitting
• Crocheting
• Origami
• Painting
• Beading
• Ornamenting
• Scrapbooking

When seniors take a break from a craft and return to it, their memory will try to remember where they left off. Arts and crafts come in all varieties, and there is a craft for every skill level.

Digital Memory Games

Digital games often get a bad reputation for rotting the mind. However, the right games can be very beneficial for seniors in stimulating the brain and can be one of the best cognitive activities for elderly individuals. There are hundreds of brain games and memory games. Some are specifically designed for seniors and can be played on any connected device. Seniors can play at their leisure and enjoy the confidence boost of advancing through the game levels. Digital memory games are excellent cognitive exercises for seniors.

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6 Hip Strengthening Exercises for Seniors

Senior hip exercises stabilize the legs and spine by strengthening the hip joint and its supporting muscles. A weak or unstable hip joint puts your hip, knee, sacrum, and lumbar spine at risk for injury, pain, weakness, and decreased mobility.

By strengthening the hip joint, you can provide your legs with a more stable and balanced foundation to keep your upright as you move through your day. Senior hip strengthening exercises can even help relieve pain in the hips and knees.

Hip Strengthening Exercises

The hip is a multidirectional joint that moves in three different planes. It allows the leg to move forward and backward, out to the side and across the body, and rotate internally and externally.

Your hips are controlled by the powerful, force-generating muscles of your legs—the glutes and quadriceps, the hamstrings, and the hip flexors. Senior hip exercises focus on strengthening these critical muscle groups, which work together to provide your body with a strong foundation for movement.

It is important for seniors to strengthen their hip muscles and joints in order to reduce the risk of falling. Furthermore, hip exercises can decrease pain and stiffness due to arthritis and other joint conditions, and maintain adequate strength and mobility for everyday activities.

These six senior hip exercises can help you do just that;

1.) Seated Marching

This exercise strengthens the hip flexor muscles, which are responsible for lifting the leg up. This motion is especially important for advancing the legs while walking and going up stairs.

Weakness in the hip flexors can cause difficulty with walking by shortening the length of your steps and slowing down your walking speed. Increased difficulty lifting the legs can lead to foot drag, potentially resulting in trips and falls.

To perform this exercise:

• Sit in a sturdy chair with your knees bent and feet flat on the floor.
• Lift one leg up, bringing your knee closer to your chest.
• Hold for one second, then lower it.
• Repeat on the other leg.
• Alternate between both legs, performing 10 repetitions on each side.
• Rest, then repeat for a total of three sets of 10 repetitions for each leg.

2.) Bridges

Adequate hip extension strength is needed for the leg to push off the ground to move forward when walking, stepping up when climbing stairs, and standing up from a seated position. The bridge exercise improves leg stability by strengthening the hips and glutes.

To perform this exercise:

• Lie on your back with your knees bent and feet flat.
• Squeeze your glute muscles to lift your hips up. Keep your back flat and do not arch your back.
• Hold for three seconds at the top, then lower your hips back down.
• Repeat for 10 repetitions.
• Rest, then repeat for a total of three sets of 10 repetitions.

3.) Clamshells

This exercise helps strengthen the glute muscles, specifically the gluteus medius muscles on the sides of the hips, which support and stabilize the pelvis and improve standing balance.

To perform this exercise:

• Lie on your back with your knees bent and feet flat with a resistance band placed around your thighs above your knees.
• Keep your feet flat and push your knees out to the side against the band.
• Hold for three seconds, then bring your knees back together.
• Repeat for 10 repetitions.
• Rest, then repeat for a total of three sets of 10 repetitions.

4.) Standing Hip Extension 

Another senior hip exercise that strengthens the glute muscles is the standing hip extension exercise. This hip exercise also improves core strength to support your spine and take pressure off your hips.

To perform this exercise:

• Stand in front of a wall, table, counter, or chair to have support to hold on to.
• Keeping your leg straight, kick one leg back directly behind you. Do not bend your knee or let your back arch.
• Hold for one second, then return to the starting position.
• Repeat on the other leg.
• Alternate between both legs, performing 10 repetitions on each side.
• Rest, then repeat for a total of three sets of 10 repetitions for each leg.

5.) Standing Hip Abduction

This exercise helps strengthen the gluteus medius muscles on the sides of the hips to improve hip abduction—the movement of the leg away from the midline of the body. Hip abduction allows you to step out to the side, get in and out of a car, and other sideways movements.

To perform this exercise:

• Stand in front of a wall, table, counter, or chair to have support to hold on to.
• Keeping your leg straight, kick one leg out to the side. Keep your body upright without leaning toward either side.
• Hold for one second, then return to the starting position.
• Repeat on the other leg.
• Alternate between both legs, performing 10 repetitions on each side.
• Rest, then repeat for a total of three sets of 10 repetitions for each leg.

6.) Sit to Stand

The sit to stand exercise helps strengthen the glute muscles. It is similar to a standing squat, except that it utilizes a chair to protect your knees. This hip exercise improves your ability to squat safely, preventing falls while using the restroom, cleaning, or other movements that require you to bend at the knees and hips.

To perform this exercise:

• Sit in a chair with a firm surface (using a soft chair or couch will make it harder to stand up).
• Lean your body forward so that your nose is in line with your toes.
• Use your legs to push yourself up from the chair. Try not to use your hands to help you push up from the chair surface.
• Squeeze your glutes at the top to fully extend your hips once standing upright.
• Hold for one second, then push your hips back and slowly lower yourself back onto the chair without plopping down.
• Repeat for 10 repetitions.
• Rest, then repeat for a total of three sets of 10 repetitions.

The senior hip exercises included in this blog post are meant to be performed safely and easily at home. If you find that any exercise creates pain or feels unsafe, skip it and try something else. You can always work your way up.

For example, if standing is difficult for you, start with exercises that are performed while seated or lying down. This way, you can spend some time building strength from a more comfortable position before moving on to standing exercises.

You might also find it helpful to perform standing exercises next to something stable, like a railing, table, or chair that you can utilize for support.

As you move through your hip exercises, focus on keeping your hips square and level. Avoid any unnecessary twisting or rotating in your hips, which can be harmful to your joints and make the exercise less effective. Source

Respiratory Viruses and Older Adults

In addition to CDC’s Respiratory Virus Guidance, there are several specific considerations for people who are at higher risk for severe illness, including older adults.

As people get older, their immune systems do not work as well. Older adults are also more likely to have underlying health conditions. Most deaths from respiratory viruses occur in people older than 65, with risk increasing sharply with advancing age.

Studies have shown that:

• Compared to people ages 18-39 years, people ages over 75 are about 9 times as likely to die from COVID-19. 
• Each year, it is estimated that 60,000-160,000 older adults in the United States are hospitalized due to RSV infection and 6,000-10,000 die. 
• In recent years, it's estimated that between 70 percent and 85 percent of seasonal flu-related deaths in the United States have occurred among people 65 years and older, and between about 50 percent and 70 percent of seasonal flu-related hospitalizations have occurred among people in this age group.
• Over 95% of adults hospitalized in 2023-2024 due to COVID-19 had no record of receiving the latest vaccine.

CDC recommends that all people use core prevention strategies. These are important steps you can take to protect yourself and others:

• Stay up to date with immunizations
• Practice good hygiene (practices that improve cleanliness)
• Take steps for cleaner air

When you may have a respiratory virus:

• Use precautions to prevent spread
• Seek health care promptly for testing and/or treatment if you have risk factors for severe illness; treatment may help lower your risk of severe illness

Making a Plan

Each year, respiratory viruses are responsible for millions of illnesses and thousands of hospitalizations and deaths in the United States. In addition to the virus that causes COVID-19, there are many other types of respiratory viruses, including flu and respiratory syncytial virus (RSV). The good news is there are actions you can take to help protect yourself and others from health risks caused by respiratory viruses.

Immunizations

• In addition to getting a current COVID-19 vaccine, there are some unique respiratory virus immunization recommendations for older adults:
• All adults ages 65 years and older are recommended to receive an additional updated 2023-2024 COVID-19 vaccines dose.
• All adults should have a current flu vaccine, but adults aged 65 years or older are recommended to receive a high dose or adjuvanted flu vaccine (for example, Fluzone High-Dose Quadrivalent inactivated flu vaccine, Flublok Quadrivalent recombinant flu vaccine, or Fluad Quadrivalent adjuvanted inactivated flu vaccine).
• Adults ages 60 years and older should talk to their healthcare provider about whether an RSV vaccine is right for them.
• The Eldercare Locator, a national resource funded by the Administration for Community Living, can help older adults find local vaccination clinics, connect with accessible transportation, and provide other assistance in accessing vaccinations.

In addition to getting a current COVID-19 vaccine, there are some unique respiratory virus immunization recommendations for older adults:

Masks

Note that better fitting masks (for example, N95 or KN95 respirators) are more effective at protecting you from inhaling germs than other types of masks are (for example, cloth masks or surgical/disposable masks).

Treatment

• COVID-19 antivirals are recommended for all older adults (over age 50) and certain people at higher risk for complications from COVID-19.
• Flu antivirals are recommended for certain people at high risk for complications from flu, including adults ages 65 years and older.

To learn more about if treatment is right for you, speak with a healthcare provider. Source