Fitness Over 50 How exercise can help you live longer
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April 2021
A Special Supplement to
Fitness
Over 50
How exercise can
help you live longer
Playing Seniors &
Catch-Up Socializing
Saving strategies How to build
as retirement friendships in your
draws near golden years
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3 How exercise can
help you live longer
3 How seniors can
approach exercise
6 Saving strategies as
retirement draws near
7 How to build friendships
in your golden years
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2 SPRING 2021 • LIVING 50 PLUS • DELAWARE GAZETTE
How exercise can
help you live longer
Cardiorespiratory fitness Improve bone health
Many health experts say that Strength training and physical
cardiorespiratory fitness may be activity can stave off the effects
just as valuable a metric to de- of frailty and osteoporosis, which
termine overall health as blood affects bone strength. A study
pressure and lipid levels. People published in the Journal of Internal
with a high aerobic capacity can Medicine in 2017 found that hip
deliver oxygen to tissues and cells fractures are associated with di-
efficiently to fuel exercise, accord- minished quality of life and survival
ing to data published in 2014 in among the elderly. One in three
the journal Aging & Disease. In adults aged 50 and over dies within
a study involving 11,335 women, 12 months of suffering a hip frac-
researchers compared V02 max, ture, and older adults have a five-
also known as aerobic capacity, in to eight-times greater risk of dying
women with mortality data. Women within three months following a hip
who were fit from a cardiovascular fracture. Building muscle strength,
perspective had a lower death rate balance and bone density through
from all causes, irrespective of the exercise can reduce falls and
women’s weight. frailty, helping to prevent fracture-
related health risks.
Manage stress and mood
Exercise has direct stress- Addresses sarcopenia
busting benefits that can promote The health and wellness re-
longevity. The Mayo Clinic says source Healthline defines sarcope-
physical activity can increase the nia as the loss of muscle mass spe-
production of endorphins, which cifically related to aging. Doctors
T
are the body’s feel-good neu- once considered this muscle loss
here are many reasons to That’s why exercise should be an rotransmitters. In addition, exercise inevitable, and it can affect stamina
get in shape. Weight loss important component of daily life can imitate the effects of stress, and lead to weakness. However,
is a prime motivator, as no matter one’s age. helping the body adjust its flight new indications suggest that exer-
is reversing a negative health Research published in the or fight response accordingly, and cise is the main treatment regimen
effect, such as high cholesterol or journal Immune Aging found that help them cope with mildly stressful for sarcopenia, particularly resis-
increased diabetes risk. Routine how people age is 75 percent situations. While engaged in exer- tance training. This is designed to
exercise also can improve life lifestyle and only 25 percent cise, people may forget about their improve muscle strength and help
expectancy. genetics, which underscores the problems as they are focused on balance hormone levels by turning
WebMD says exercise keeps importance of the lifestyle choices the activity at hand. protein into energy for older adults.
the body and brain healthy. people make.
How seniors can approach exercise
E
xercise is a vital component tion notes that regular physical exercise with one hour and 15 min- When to stop a workout
of a healthy lifestyle. By mak- activity is one of the most impor- utes of vigorous exercise, such as It’s imperative that seniors
ing exercise part of their day- tant things seniors can do for their jogging, each week. recognize when to stop work-
to-day routines, people of all ages, health and can potentially prevent ing out. Exercising more than is
including men and women over the many health problems associated Is strength training recommended by your doctor can
age of 65, can greatly improve their with aging. safe for seniors?
increase the risk of illness or injury.
overall health. The CDC advises seniors to
In addition, stop exercising if any of
The American Academy of Frequency of exercise incorporate muscle-strengthening
Family Physicians notes that se- Seniors, particularly those who activities into their weekly fitness the following symptoms appear:
niors should aspire to be as active have not exercised much in the routines twice per week. Lifting • Dizziness or shortness of breath
as possible. Exercise is a great past, may not know how much ex- waits, working with resistance • Chest pain or pressure
way to incorporate physical activ- ercise they need to reap the full re- bands, heavy gardening, and • Swollen joints
ity into your daily routine and has wards of physical activity. Though even some forms of yoga qualify • Nausea
been linked to reduced risk for dis- it’s best to discuss exercise with as muscle-strengthening activi- • Tightness in muscles or joints
eases such as heart disease, dia- a physician prior to beginning a ties. Exercises that use your body • Pain anywhere in the body
betes and osteoporosis. Though new regimen, various public health weight for resistance, such as • Throbbing or burning sensations
adults with chronic illnesses may agencies advise seniors to get at sit-ups and push-ups, also can
Exercise can help seniors stay
be hesitant to exercise, the AAFP least 2.5 hours of moderate aerobic help build strength. Always speak
healthy and feel more energetic
notes that it’s possible for men exercise each week. Brisk walking with a physician before beginning
and women who have been diag- is one example of moderate aero- a muscle-strengthening exercise throughout the day. Before begin-
nosed with such conditions to ex- bic exercise. Seniors who want to regimen and, if possible, work with ning a new regimen, seniors should
ercise safely. In fact, the Centers sweat a little more when exercis- a personal trainer, especially if discuss physical activity with their
for Disease Control and Preven- ing can replace moderate aerobic you’re a novice. physicians.
DELAWARE GAZETTE • LIVING 50 PLUS • SPRING 2021 3
HELP WHEN YOU
COMMUNITY
NEED IT
PARTNERSHIPS
HelpLine provides a
We work with
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with experts trained to
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point you to the best
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OH-70231817
Saving strategies as
retirement draws near
P
rofessionals on the cusp of their account balances before they efit Research Institute found that als who are trying to build their re-
retirement are often excited officially call it a career. housing costs accounted for 49 tirement savings in the final years
about what lies ahead. Some • Take advantage of catch-up percent of seniors’ spending. before retiring could be missing
prospective retirees may look contributions. Adults who are Professionals nearing retirement out on significant growth by aban-
forward to traveling once they no 50 or older are eligible to take who live in areas traditionally as- doning stocks entirely. Speak with
longer have to go to work each day, advantage of catch-up contribu- sociated with a high cost of living a financial advisor about stock-
while others may plan to return to can begin to rethink their long-term based investments and your risk
tions. These are designed to help
school. Regardless of how adults housing strategy. Relocating to an tolerance. Maintaining a diversified
people over 50 contribute more to
envision spending their retirement, area with a lower cost of living is portfolio with a little risk can be a
certain retirement accounts, such
they’re going to need money when great way to grow your savings as
as a 401(k) or IRA, than statutory one option, while those who prefer
they’re no longer being paid by retirement draws near.
limits would otherwise allow. There to remain in their current town or
their employers. Professionals approaching retire-
are limits that govern the amount city can consider downsizing to a
As retirement nears, some pro- ment may be dealing with a mix of
of money people can designate as smaller home to reduce their prop-
fessionals may be concerned that excitement and anxiety, particularly
catch-up contributions, but taking erty taxes and monthly utility bills.
they haven’t saved enough. There’s if they’re concerned about their
no one-size-fits-all answer in regard advantage of this perk can help • Continue investing. Conventional retirement savings. Various strate-
to how much money people will people save more as retirement wisdom suggests moving away gies can help quell such anxiety and
need in retirement. People who are draws closer. from investing in stocks the closer make it easier for professionals over
worried they haven’t saved enough • Consider relocating. A recent you get to retirement. Though 50 to build their savings as retire-
can try various strategies to build up study from the Employee Ben- that’s a sound strategy, profession- ment nears.
Dr. Mark Musgrave
Orthodontist
A happy smile is a healthy smile
www.musgraveorthodontics.com
Diplomate, American Board of Orthodontics
98 W. William St. Delaware, OH
(740) 362-6952
OH-70231218
133 S. Marion St. Waldo, OH
(740) 726-2272
6 SPRING 2021 • LIVING 50 PLUS • DELAWARE GAZETTE
How to build
friendships
in your
golden years
M
aking friends as a child to meet new people online by
or even as a parent to joining social media groups
school-aged children is that cater to your interests. In
relatively easy. Classrooms and person meetings in particular
school functions facilitate the cities or regions of the country
building of friendships. Even as also can make for great ways
one gets older and enters the to make new friends. Exercise
workforce, it’s not uncommon for caution when meeting people
people to become friends with in person after contacting them
their coworkers. online. Bring another person
As people near retirement along, whether it’s a spouse or
age, their situations may have an adult child, to ensure that
changed considerably. Children you are safe.
have moved out, careers are
coming to an end and friendships
• Volunteer your time. One way
to meet new people is to get
Age in
may be hard to maintain due to
people relocating or traveling.
involved with causes or activities
you love. This serves the double
Place
Older adults may aspire to make benefit of getting you outside SourcePoint’s
new friends, but they may not and active and puts you in touch in-home care
know how. with people who share your pas-
According to Irene S Levine, sions and interests.
services help older
Ph.D., The Friendship Doctor and • Attend alumni events. If you adults live safely
contributor to Psychology Today, have an interest getting in touch and independently
it is not unique for seniors to want with someone from your past
to make new friends. Age can be
at home — where
and reconnecting, make the time
a barrier because there are ste- to attend school reunions and
they want to be.
reotypes that pigeonhole people other alumni activities. It can
of certain ages. But Levine notes
For Delaware
be fun to reconnect with friends
that state of mind and physical from high school or college. County adults 55+,
ability is not directly tied to chron- • Join a gym. The local gym isn’t we provide Meals
ological age. Making friends is just a great place to get physi- on Wheels, chore
possible at any age. These guide- cally fit. Group exercise classes
lines can help along the way. services, personal
also can be ideal places to meet
• Explore online connections. other people who enjoy working
care, medical
A 2016 study published in the out. Strike up a conversation with transportation,
Journal of Gerontology found another class participant you see and more.
seniors (even those in their on a regular basis. Once you de-
80s) who stay connected with velop a rapport, schedule lunch Whether you’re 55 or 95, SourcePoint can help you set
friends and family using social dates so your friendship grows
live well as you age.
OH-70231302
media report feeling less lonely outside of the gym.
your own course to
and better overall. Connected Making friends is not just for
seniors also demonstrated the young. Men and women over
higher executive reasoning 50 also can find ways to build Learn more at MySourcePoint.org
skills. There are plenty of ways new friendships. or call 740-363-6677.
Headquarters in Delaware and South Office at Polaris.
DELAWARE GAZETTE • LIVING 50 PLUS • SPRING 2021 7
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