How muscles change with age

Muscle performance declines with age, regardless of one’s health status, activity level, or motivation, however this course may be slowed by specific types of strength training. Physiologic changes begin to occur in our 30’s, but do not pose a serious threat to one’s mobility until ~age 60. Consequently, impairments of decreased strength, power, endurance and balance can emerge, all affecting functional ability. Every day tasks such as household chores and personal care are eventually impacted. As muscle function declines in the elderly, there is an obvious increase risk of falls, fracture with a downward decline in function and activity. Fortunately, the aging muscle is plastic and adapts to positively to strength training with the end result of improved function.

The physiological changes in muscle performance are related to a complicated cascade of events that appear independent of activity decline. This decline can be stemmed by increasing activity, specifically high intensity strength training. It is also apparent that this type of activity should be fostered in youth through the ages as most of the reported functional decline in muscle performance factors were minimized when individuals maintained a high level of activity throughout their life span. Functional decline starts to occur as early as the third decade of life without functional implications until after the age of 60, thus early education and good exercise and activity habits can be beneficial to maintain functional independence as we age. The Physical Therapist is uniquely positioned to promote this type of behavior in rehabilitation from injury or disease. Given the challenges our country faces in the midst of an obesity epidemic the Physical Therapist can serve in a position of health promotion and wellness advocate to decrease the risk associated with age related changes in muscle performance as it relates to impairment and functional disability.

Reduce Cell Phone Cancer Risk

The World Health Organization's statement that cell phones my cause cancer shouldn't really come as a surprise.  Cell phones emit low levels of radiation, some more than others, you can view the EWG's report of cell phone SARs (Specific Absorption Rate) here.

The best thing that you can do to limit your exposure is to keep your cell phone away from your head by using a headset. Headsets emit much less radiation than cell phones.

Text when you can.  Watch the bars that indicate how strong your connection is.  If your cell phone keeps cutting out trying to maintain a connection, postpone your call until you have a full signal. When your phone has to work harder to connect it emits more radiation.

If you have to use the phone without a headset, keep the phone away from your ear until the call connects, and when you talk tilt the phone away from your ear and bring it back closer when you are listening. Radiation levels are higher when transmitting than receiving signals.

Avoid making cell phone calls in elevators or cars because cell phones have to work harder to maintain a connection in enclosed metal spaces.

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Keeping the FUN in life at every age

Staying in your house and out of a senior's community saves tens of thousands of dollars a year. It costs $77,745 annually to live privately in a nursing home. That’s a jump of $17,520 per year compared to 2005, according to the Genworth 2011 Cost of Care Survey, which sees prices continuing to rise.

Renovating both the interior and exterior of your home is the way to go if you're healthy and fit. Furniture and design ideas that conform to your active life. Way beyond grab bars and scooters and power chairs.  Eat when you want. Play when you want. See who you want. Your life, your independence, your way. Senior Wellness Specialists, keeping the FUN in life at every age.

Wide Open Plan For Ease of Use with Low Windows and Good Lighting is Functional and Great for Entertaining

Senior Safety Tip: Car Rental Advice

Going on Vacation and Renting a Car?

Renting a car unfamiliar to you can be a source of frustration, especially when not driving in your hometown.   It may be a good idea to rent a navigation system, if the car is not already equipped with one.  Also, take the time to familiarize yourself with the controls of the car being rented: mirrors, lights, seat position, signal switch, radio, heater, air conditioner, windshield washers and wipers. You don't want to be fumbling around for the proper switch while you are driving in unfamiliar surroundings.   Make sure your headrest is adjusted properly too.  Do a walk around with a rental company agent to inspect the car for damage. You don’t want to be responsible for damage that was caused by someone else. A few simple steps taken before you head out in a rental car will ensure your safety and the safety of others.

This tip was brought to you by our Senior Wellness Specialists Guest Blogger, Joe Marconi.

Joe Marconi is an ASE-Certified technician and owner of Osceola Garage, serving Putnam and Northern Westchester County, New York. Osceola Garage never compromises on quality, training or equipment and offers you only the best in automotive car care.

Exercise and Fitness for People over 60

What an Exercise Program's Focus Should Consist Of As We Age

What should we all be focusing on during our exercise programs? The answer is...there is not one answer that fits everyone’s needs. Generally speaking, as we get older, our primary focus should be on consistent exercise and a well-balanced diet. Exercise should revolve around what a person is "weak" in or needs to improve on. Some people go through life with no balance issues but have limited range of motion of their joints, where others simply don't have the strength to do one push up.

 As a trainer, it is my job to asses each client’s needs and design a program specifically designed for that individual. A person’s exercise program should always focus on improving strength, endurance, flexibility, balance and functional training. Picking which one(s), that have to be more emphasized on, is the key to a successful fitness program.

There aren't many, if any of us, that can work out the way that we used to in our younger years. We lose muscle tissue, strength, endurance and balance as we age. We are all unique and our fitness programs should reflect this. What's correct for one person may not be helpful to another and can actually be counterproductive. Be safe, and be smart when exercising.   

Don Demas is a Certified Fitness Trainer and owner of Demas Body-Shaping, Ltd and 133Fitness.com specializing in customized fitness videos, live streaming workouts, web-cam workouts and individual exercise downloads.

Have a questions for our experts?  Please send your question to info@seniorwellnessspecialists.com

Boomer-Ready Means Health, Wealth, Life Fulfillment and Big Fun!

Boomerized and ready for 21st-century style smart living, 76 million Boomers hit 65 this year, that's 10,000 of us a day!

The focus is on what's important to us. A time to stop pleasing others and start living for ourselves (though with aging parents this is increasingly more difficult to do). We find new things to be passionate about, especially when you've been doing one thing for decades.

What do you really want to be doing? Golf everyday?  Great for a while but then what?.  There's more to be had out of life. But Boomers want to stay engaged and want to give back to the community. Boomers bring knowledge and experience. And there is real value in that.  It's about reinventing and redefining yourself and seeing what's fullfilling to you.  From titans of industry to winemaker, cheesemaker and candlestickmaker to even world-peace advocate.

Boomerized means being proactive when it comes to your well-being. It means a new life, and quality of life. Technological innovations coupled with advances in medicine are keeping us going longer. So eat right, exercise right, think right , save, and  live right. Stay informed. And know your options. We're here to help.

Ask your wellness questions on aging. Our panel of experts will answer all questions, from the government's role in taking care of seniors to family and sources to help make the transition. Please send your question to info@seniorwellnessspecialists.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it.

Auto Tips for Seniors

Are Your Car Tires Out of Date?
Mileage is the not the only concern when speaking of the integrity of your car’s tires. The age of the tires is an important factor too. Many seniors do not put a lot of miles on their cars and may be under the assumption that because of the low miles on the car, the tires are ok. This may not be the case.

Tire rubber degrades and dries out over time, no matter what the miles are. This can cause cracking and stress on the tire's structural composition, possibly resulting in failure, including blowouts and tread shredding at higher speeds. Older tires often have problems maintaining proper inflation. This can cause gas consumption to rise, wasting valuable fuel.

All tires have a date code stamped on the sidewall. If your tires are more than 5 years old you should have your auto service professional inspect the tires and check the date code. Remember, the age of a tire is as important as the mileage.

This tip was brought to you by our Senior Wellness Specialists Guest Blogger, Joe Marconi.

Joe Marconi is an ASE-Certified technician and owner of Osceola Garage, serving Putnam and Northern Westchester County, New York. Osceola Garage never compromises on quality, training or equipment and offers you only the best in automotive car care.