2 • March 2019
A ‘prescription’ for a lifetime of health
By Lorraine Wichtowski
Special to The LCN
The baby boom generation
is aging. In fact, every day about
10,000 Americans celebrate
their 65th birthdays. This trend
will continue until 2030.
According to the U.S. Centers
for Disease Control and Preven-
tion, by 2050, it is anticipated
that Americans age 65 or older
will number nearly 89 million
people, or more than double the
number of older adults in the
United States in 2010.
As a result of this aging pop-
ulation, there is more research
and information than ever
regarding healthy aging. Much
of it centers round something
called “compression of mor-
bidity.”
As we age, the ideal is to
compress – that is minimize
– the number of years of poor
health (morbidity) before one
dies. So if one lives to be 85, the
ideal would be to live as many
of those 85 years as possible in
good health with minimal med-
ical intervention.
This benefits the individual
as he or she is able to stay active
and independent. It benefits
society as these folks can con-
tinue to contribute to their
families and communities.
And it benefits the economy
as a healthy aging population
will help keep healthcare costs
down. The ultimate goal is for
seniors to live longer and better.
The key to living longer bet-
ter is to invest in your mind and
body maintenance. While you
cannot control your age, gen-
der, or genetics, you can control
how you live your life.
These lifestyle tips are the ba-
sic “prescription” for living well.
Live an active life
The key is to stay active, so do
something you will enjoy. If you
are not the type of person who
will stick to a regular gym rou-
tine, go on a walk or ride your
bike every day instead. Try to in-
corporate aerobic, balance, and
muscle strengthening activities
into your routine. Think about
what works best for you, consult
your doctor, and get moving!
Eat healthy foods
Eat nutrient-dense foods
The key is to stay active, so do something you will enjoy. If you are not the type of person who will
stick to a regular gym routine, go on a walk or ride your bike every day instead.
such as fruits, vegetables, and
whole-grain foods. Avoid sweet,
salty, and highly processed
foods. Keep in mind that each
person has different dietary
needs – follow your doctor’s
suggestions regarding dietary
restrictions.
Take charge of health
Think about the ways that
your health can improve by
changing your lifestyle, and
make those changes. You are
your own best advocate. Con-
tact your primary care practi-
tioner for an annual physical or
whenever you have a concern
about your health, and go to
those appointments prepared.
Bring a list of your current pre-
scription and non-prescription
medications, including herbal
supplements and vitamins;
keep a list of your health con-
cerns; and, most importantly,
ask questions!
Maintain your brain
Never stop learning and chal-
lenging your mind! Take dance
lessons, learn a new language,
learn to play a musical instru-
ment, play games, do puzzles,
or read a book.
Cultivate relationships
Maintain communication
with family and friends, espe-
Senior Living
cially after a significant loss or
life change. Schedule regular
time to meet with friends and
family – over coffee, during a
weekly shared meal, or around a
common interest. Reach out to
friends who might be isolated or
feel lonely.
Get enough sleep
Develop a regular schedule
with a bedtime routine. Keep
your bedroom dark and noise-
free— avoid watching television
or surfing the internet while in
bed. Stay away from caffeine
late in the day.
Reduce stress
We cannot entirely avoid
stressful situations but we can
learn better techniques to cope
with stress. Take care of yourself
when you are stressed by get-
ting enough sleep, exercising,
and eating nutritious foods.
Talk to a loved one or counselor
about your stress, and try some
relaxation techniques, such as
deep breathing, yoga, or med-
itation. Remember to always
keep things in perspective – try
to accept and adapt to the
things you cannot control.
Practice prevention
To prevent illness, get a year-
ly flu vaccine and wash your
hands after using the restroom
and before handling food. To
prevent a fall, complete a home
safety checklist, use assistive
devices, wear appropriate foot-
wear, get your vision checked,
take vitamin D and calcium if
your doctor recommends it and
get some form of exercise into
your routine.
Make connections
Join a planning commit-
tee, volunteer, take a trip with
friends, play cards at your local
senior center, or join a book
club. Remember that partici-
pating in activities should be
fun, not stressful!
Lorraine Wichtowski is a community
health educator at UR Medicine Noyes
Health in Dansville. She writes the weekly
“Got a Minute?” column for The Livingston
County News. Contact her at lwichtowski@
noyeshealth.org or (585)335-4327.
Senior Living March 2019 • 3
4 • March 2019
Aiding your aging parents
4 tips to help overcome new challenges
Family Features
It’s not easy getting old, as
the saying goes, and it can be
even harder to watch your par-
ents age.
Helping parents transition
into the later years of their
lives can be a delicate matter,
but there are ways to help
them ease into an elderly stage
and cope better with challeng-
es.
Carol Lavin Bernick, former
executive chairman of Alber-
to-Culver, a hair and beauty
care products company,
navigated this type of life tran-
sition with her parents. In her
book, “Gather As You Go: Les-
sons Learned Along the Way,”
Bernick offers tips to give and
get joy while preserving your
parents’ dignity in addition
to wisdoms on business and
leadership, philanthropy,
dealing with tough times and
being a working mom.
For example, consider these
tips and ways to aid aging par-
ents:
Provide entertainment
Music can be a helpful gift
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FACEBOOK.COM/ LIVINGSTONCOUNTYNEWS
Senior Living
Helping parents transition into the
later years of their lives can be a
delicate matter, but there are ways to
help them cope better with challenges.
– try loading a music player for haircuts.
with a playlist of your parents’
favorite songs.
Relive memories
Old movies can also spark Encourage older relatives
conversation. to write – or dictate – their
Host a luncheon for some thoughts on financial tips,
of their best friends and make military service, business suc-
PHOTO COURTESY OF GETTY IMAGES
their favorite treats. They may cess, valued life lessons and, of
Music can be a helpful gift – try loading a music player with a
be housebound, but there are course, the stories of how they
playlist of your parents’ favorite songs. Old movies can also
still ways for them to interact. met their spouses.
spark conversation.
Make a family tree together
Adjust to physical changes and try creating a photobook
Reading materials could with old and new pictures. a list of their medications and If there are young children
require larger-than-normal Share news about family their doctors to keep with in the family, try bringing
print, and a magnifying clip- members’ relationships and you in case of emergency and
on screen for a computer can accomplishments, which them by for a visit – their ener-
provide a copy to your par- gy and smiles may help bright-
be helpful as well. might bring back personal
Serving foods that are easier ents and any other caregivers.
memories. en the room.
to cut can make eating a sim- Create a contact list on your
pler process. Consider the little things parents’ mobile phone to help –––
Keep an eye on weight and Surprise your parents with them easily reach family and Find more tips to assist ag-
nutrition and try to find some- a few new pieces of clothing friends without needing to ing relatives at gatherasyougo.
one who will make a house call for a thoughtful gift. Laminate search. com.
Senior Living March 2019 • 5
6 • March 2019 Senior Living

Different generations can learn,

and also benefit, from one another
Metro Creative
In the not-so-distant past,
extended families frequently
lived in close proximity to
one another. Such families
shared meals and experienc-
es and essentially grew up
together.
Nowadays, families sep-
arate for various reasons,
such as job opportunities
and cost of living concerns.
While there are advantag-
es to spreading out, there are
also some disadvantages,
namely that grandparents
and grandchildren may not
see one another frequently
enough.
Even though people of
different age groups may
not entirely have the same
interests, the interactions
between generations can
benefit both young people
and their aging relatives.
Finding renewed vigor
Senior living and active
lifestyle communities pro-
vide invaluable care and
amenities for seniors.
While being around
like-minded individuals can
be handy, it’s also limiting.
Seniors who continue to
Fostering intergenerational connections is a great way to
broaden social circles, improve communication and learn new
things.
age in place in mixed-age
communities can extract
joy from watching youthful
children and young adults
growing up, playing and so-
cializing.
Being around multiple
generations also can spark
interesting conversation,
and all parties involved can
learn something from one
another.
Planning for the future
Younger generations may
not understand the concept
METRO CREATIVE
of “hard times” or “doing
without” like a person who
has lived through various
ups and downs.
Passing along advice
about economic cycles, sav-
ing for the future and main-
taining stability is one area
of expertise at which many
seniors excel.
Practicing their
interpersonal skills
All the technological sav-
viness in the world cannot
compensate for the power of
strong interpersonal skills.
Being able to address a
group of people or speak
one-on-one is essential in
the workplace and in life.
When younger genera-
tions speak to older adults,
they may become stronger
at verbal discourse and have
greater perspective of differ-
ent points of conversation.
Learning new
technology
Younger generations can
impart knowledge of tech-
nological devices to older
adults. People with skills are
usually happy to share their
knowledge.
Even if seniors aren’t
ready to purchase tablets or
smartphones, they may be
excited to have their grand-
children teach them about
the latest gadgets.
Providing a
sense of purpose
Both seniors and young-
er generations can realize
a greater sense of purpose
when interacting with one
another.
That person may be the
reason the other one greets
the day with a smile.
Visits from grandchildren
can reduce the liklihood of
isolation and depression in
older adults.
And younger generations
can discover the benefits of
personal social interaction
rather than communicating
exclusively through social
media apps.
Fostering intergeneration-
al connections is a great way
to broaden social circles, im-
prove communication and
learn new things.

Shakti Yoga
Certified yoga teachers with Yoga Alliance

Mindful Movement & Chair Yoga

A class offered for seniors and those with a more
limited range of movement. The use of a chair safely
provides increased stability and enhanced balance
while experiencing a full range of
basic yoga poses.
10 weeks: March 20-May 22
Register for entire session or drop-in.
Also available: Gentle, Beginner,
Level I, Mixed Level and Private
yoga sessions.
Location: 2 School Street, Geneseo

585-243-5240
www.shaktiyogageneseo.com shaktiyogageneseo@gmail.com

Babysitting advice for grandparents
Metro Creative
Witnessing your children getting old-
er and starting their own lives and fam-
ilies can be bittersweet. There is pride
that comes with seeing their successes,
but the melancholy of knowing that the
years have passed so quickly.
Although you may no longer be
tucking your children into bed, reading
them bedtime stories or bandaging
“boo-boos,” when your children have
children, the chance to nurture can
start anew.
One of the great joys that comes from
having older children is the ability to
welcome and love grandchildren.
Grandchildren are points of light in
people’s lives and provide the exuber-
ance and excitement that reminds you excitement that reminds you of your own youth.
of your own youth.
Grandparents often are thrilled to
be involved in the care and upbringing
of their grandkids. Some may also live
with their grandchildren to help take
some pressures off of adult children.
Babysitting is one way that grand-
parents can be a frequent fixture in
their grandkids’ lives.
If it’s been some time since you cared covers? Are medications you may be
Senior Living
Grandchildren are points of light in people’s lives and provide the exuberance and
for little children, it’s well worth it to taking out of reach? Do you have gates
take a refresher course in child care.
Make sure it’s safe
Conduct a safety audit of your home
if grandchildren will be coming over
to your place. Are outlets secured with
to block stairs or restrict access to
certain rooms? Modifications may be
needed.
Assess your health
Chasing after children can be a work-
out. Be sure you are up for the challenge
March 2019 • 7
and have the stamina.
If you have any medical conditions
that can impair judgement or reaction
time, you might want to reconsider
babysitting.
Take directions
The way you parented may not be
the same way your own children par-
ent. Be humble and follow their lead
with regard to instructions.
The parenting guide “Apt Parenting”
advises that you should ask about the
eating and sleeping habits of the child.
You may have to defer to your own
children’s guidelines on discipline and
behavior.
Learn what’s new
Many things regarding childcare
have changed in the last 20 years, in-
cluding safety laws and guidelines. Be
sure you are up to date on these chang-
es.
And if you aren’t certain about some-
thing, ask. This involves everything
from crib bar widths to car seat instal-
lation.
Babysitting can be a joyous task for
grandparents who are ready for the job.
8 • March 2019
Occupational therapy can help with arthritis
Metro Creative
Occupational therapy may
sound like something exclu-
sive to people who are injured
on the job.
Though occupational ther-
apy helps people in the work-
place every day, it also helps
men and women, including
those with arthritis, perform
everyday activities that may or
may not be work-related.
Arthritis can take both a
physical and financial toll. The
Arthritis Foundation notes
that it’s difficult to determine
just how many people cur-
rently suffer from arthritis, as
treatment often isn’t sought
until symptoms become se-
vere. Conservative estimates
from the Arthritis Foundation
suggest 54 million adults in the
United States currently have
arthritis, though the organi-
zation reports that a recent
study suggested as many as 91
million might be dealing with
this painful inflammation and
stiffness of the joints.
As if the pain from arthritis
weren’t enough, the condition
also can cause financial prob-
lems for those who cannot
work or only work part-time,
with annual medical costs and
earnings loss estimates in the
hundreds of billions of dollars.
Occupational therapy,
or OT, can help people with
arthritis overcome their con-
ditions.
The American Occupation-
al Therapy Association Inc.,
notes that most joints have the
potential to develop arthritis,
which can affect mobility,
cause pain and even lead to
deformity. However, the Asso-
ciation also states that occu-
pational therapy practitioners
aim to help people with arthri-
tis maximize their ability to
participate in activities such as
work or recreation while striv-
ing to help patients enhance
their quality of life.
Because there are more
than 100 different types of
arthritis, men and women
diagnosed with the condition
can benefit greatly from indi-
TO SUBSCRIBE TO THE LIVINGSTON COUNTY NEWS,
PLEASE CALL (585) 243-0296.
Senior Living
OT has many benefits
Metro Creative therapists also work with chil-
People may be familiar dren in a variety of tasks
with physical therapy, which Occupational therapy dif-
many are prescribed after fers from physical therapy.
suffering a sports-related While physical therapy deals
injury or being injured in an with pain, range of motion,
accident. But less may know endurance, and strength,
about occupational therapy, among other things, the AO-
a form of therapy that can TA notes that OT tries to hone
help individuals live full, hap- fine motor skills, visual-per-
py lives even if they’re dealing ception skills and cognitive
with permanent disabilities skills and to lessen senso-
or chronic conditions. ry-processing deficits. Very
The American Occupa- often OT is used in conjunc-
tional Therapy Association tion with PT.
Inc., says that occupational Occupational Therapists
therapy helps people perform work in settings such as
daily tasks to reach goals. Oc- schools, hospitals, rehab fa-
cupational therapists tend cilities, nursing homes, and
to focus on treating people independent practices. New
who need assistance with a specialities, such as assist-
physical, sensory or cognitive ing those with low vision or
disability. OT practitioners helping workers adapt to er-
address psychological, social gonomic tools, enable more
and environmental factors specialized concentrations.
that can affect a person’s abil- People who think they can
Arthritis causes painful inflammation and stiffness of a person’s
joints. Treatment often isn’t sought until symptoms are severe. ity to function. benefit from occupational
Even though one may think therapy should first consult
vidualized care. sufferers need to overcome OTs primarily treat adults, es- with a primary care physician
One-size-fits-all solutions their conditions and improve pecially aging seniors, this is or a discharge team from a
may not work for arthritis not the case. Occupational hospital.
sufferers, who can benefit their quality of life.
from one-on-one interactions
with occupational therapy
practitioners. For example,
the Association notes that
occupational therapy prac-
titioners may recommend
personalized adaptive equip-
ment to patients with arthritis
who are experiencing pressure
and discomfort in their hands
when holding or working with
objects.
Before making such rec-
ommendations, occupational
therapy practitioners may an-
alyze patients’ daily activities
to ensure they get equipment
that will provide the support
and relief their specific condi-
tion calls for.
Arthritis is a global concern
that the Arthritis Foundation
estimates will only become
more prevalent in the decades
to come. Occupational ther-
apy can be just what arthritis

Tips for living with low vision
Metro Creative
Visual impairment affects
people of all ages and all
walks of life.
The American Foundation
for the Blind defines visual
impairment, often referred
to as “low vision,” as any vi-
sion problem that is severe
enough to affect an individ-
ual’s ability to carry out the
tasks of everyday living.
Millions of people have
some degree of visual impair-
ment that requires corrective
lenses, and some still struggle
even while wearing glasses or
contact lenses.
People with low vision
can experience difficulty
performing daily activities
such as cooking, shopping,
reading, watching television,
and more.
Some practical solutions
can help people address
changes in their vision.
n Use more light. After
about age 60, many people
require additional light to
perform most indoor tasks as
well as outdoor activities.
After age 60, the pupil no
longer opens as widely as it
once did, which affects the
amount of light that reaches
the retina, where vision pro-
cessing occurs.
Brighten areas of the kitch-
en, garage, crafting table, and
other areas where fine details
are examined.
n Rely on darker con-
trasts. Contrasting colors can
make it easier to see edges
and lines of demarcation. For
example, use a dark table-
cloth and white dishes to see
table settings and food more
clearly.
n Label items. Bold-col-
ored labels or those of dif-
ferent shapes can help set
items apart when reading
containers or boxes becomes
challenging.
n Use filters and shields.
Certain devices, such as lens
filters and shields, can reduce
glare and improve vision.
Senior Living March 2019 • 9
Individuals also can invest
in shields for their computers
or tablet screens to reduce
glare.
n Choose “large print”
formats. At local booksellers,
seek books that are available
in large print. This makes it
easier to enjoy reading.
n Switch bulbs at home.
The eye care resource All
About Vision suggests There are simple ways to counter the effect of impaired vision.
swapping fluorescent and
incandescent light bulbs
with warm-toned LED bulbs.
These bulbs emit less blue
light and can be more com-
forting with reduced glare.
n Invest in adaptive de-
vices. Large-button phones
with speed dial, large-print
calendars, watches that speak
the time, and digital home as-
sistant devices also can help
men and women overcome
vision loss.
Low vision impacts daily
living, but there are ways to
counter the effects of im-
paired vision.
10 • March 2019
Questions to ask when the doc
prescribes a new medication
Metro Creative
Though few people may
want to take medicine each
day, prescription drugs pro-
long lives and help people
manage conditions that might
otherwise make it difficult to
live life to the fullest.
A 2017 survey from Con-
sumer Reports found that 55
percent of people living in the
United States take a prescrip-
tion medicine. The survey also
found that those who take pre-
scription drugs use an average
of four such medications. That
figure might alarm some peo-
ple, especially aging men and
women whose bodies might
be more susceptible to con-
ditions that are often treated
with medication.
There’s no denying that pre-
scription drugs can save lives.
But men and women have a
right to explore their options
when doctors prescribe them
medications, and asking the
right questions when doctors
suggest medication can help
men and women decide if
prescription medicine is their
best option.
Lifestyle changes can ease
high blood pressure worries
Special to The LCN
Many people have had high
blood pressure for years without
knowing it, as they may not have
any symptoms.
Blood pressure is the force
of blood pushing against the
walls of the arteries and if it is too
high for a long time, it can cause
health problems.
Uncontrolled high blood
pressure can lead to stroke,
heart attack, heart failure or
kidney failure. This is why high
blood pressure is often called
the “silent killer.”
The only way to tell if you have
high blood pressure is to have
your blood pressure checked.
Normal blood pressure is
120 over 80. A blood pressure
reading of 140 over 90 or high-
er is considered elevated (high)
and needs to be monitored by a
15 questions
To help men and women
make the best decisions re-
garding their healthcare, the
National Institute on Aging
advises people to ask their
physicians these questions
when being prescribed a new
medicine.
n What is the name of the
medicine, and why am I taking
it?
n Which medical condition
does this medicine treat?
n How many times a day
should I take the medicine,
and at what times should I
take it?
n If the prescription in-
structions say the medicine
must be taken “four times
a day,” does that mean four
times in 24 hours or four times
during the daytime?
n How much medicine
should I take?
n Should I take the medi-
cine on its own or with food?
n Should I avoid certain
foods and beverages when
taking this medicine?
n How long will it take this
health care provider.
You can reduce your risks for
heart attack, stroke and heart
failure through proper monitor-
ing by a healthcare provider and
simple lifestyle changes. Some
of these changes include:
n Maintaining a healthy
weight.
n Getting regular exercise.
n Reducing salt intake/in-
creasing potassium intake.
n Drinking alcohol in mod-
eration.
n Reducing stress levels.
n Losing weight.
For more information visit
the American Heart Association
website at www.americanheart.
org, contact your doctor, call the
Livingston County Department
of Health at 243-7299 or visit the
web at www.livingstoncounty.
us/doh.htm.
Senior Living
medicine to work?
n Will this medicine cause
problems if I am taking other
medicines?
n Can I safely operate a
motor vehicle while taking this
medication?
n What does “as needed”
mean?
n When should I stop taking
the medicine?
n What should I do if I forget
to take my medicine?
n Can I expect any side
effects? What should I do if I
have a problem?
n Will I need a refill, and
how do I arrange that?
When discussing medi-
cations with a physician, it’s
imperative that both men
and women be forthcoming
about any other medicines
they might be taking under the
guidance of other doctors.
In addition, men and wom-
en should tell their physicians
about any over-the-counter
medicines or vitamins and
supplements they are taking.
Sharing such information can Medicine saves lives every day. Smart patients can help medicine
prevent potentially serious do its job by learning about their medications and discussing
complications from arising. them openly and honestly with their physicians.
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 Senior Living March 2019 • 11

Your sense of smell and taste change with age

Metro Creative tors may contribute to sensory
Aging comes with several loss. Changing medications or
sensory changes, many of treatments may help.
which people expect. Loss of It’s important to bring up di-
hearing or diminishing vision minished flavors or smells with
are widely associated with ag- a doctor to rule out something
ing. But one’s senses of smell more serious and to determine
and taste may diminish with what might help restore plea-
aging as well. sure from smells and flavors.
The senses of taste and smell An otolaryngologist, or a doctor
work in concert. The sense of who specializes in diseases of
smell is vital to personal health, the ears, nose and throat, may
not only because inhaling pleas- be able to help fix the problem,
ant aromas can provide com- though some people may be
fort and stress relief through referred to a neurologist or an-
aromatherapy and help trigger other specialist.
important memories, but also Continuing to use one’s
because smell enables a person sense of smell and taste by
to detect the dangers of smoke, cooking, gardening, trying new
gas, spoiled food, and more. The flavors, and experimenting with
National Institute on Aging says different aromas may help slow
that, as a person gets older, his down the decline these senses.
or her sense of smell may fade,
Although age-related loss of
and that will also affect taste.
taste and smell cannot be re-
The Mayo Clinic says some loss
versed, some such cases may be
of taste and smell is natural and The Mayo Clinic says some loss of taste and smell is natural and can begin as early as age 60
treatable.
can begin as early as age 60.
Adults have about 9,000 taste
buds sensing sweet, salty, sour,
bitter, and umami flavors, or
those corresponding to the fla-
vor of glutamates. Many tastes
are linked to odors that begin at
the nerve endings in the lining
of the nose. Medline says the
number of taste buds decreases
as one ages, and that remaining
taste buds may begin to shrink.
Sensitivity to the five tastes
also begins to decline. This can
make it more difficult to distin-
guish between flavors.
Similarly, especially after age
70, smell can diminish due to a
loss of nerve endings and less
mucus in the nose. With the
combination of the reduction of
these important sensory nerves
in the nose and on the tongue,
loss of smell and taste can great-
ly affect daily life.
Changes in these senses can
contribute to feelings of depres-
sion, diminish one’s enjoyment
of food and cause harmful con-
ditions, such as extreme weight
loss from disinterest in food to
problems associated with over-
using salt or sugar.
Although aging is often to
blame, loss of smell and taste
also may be tied to early symp-
toms of Parkinson’s disease or
Alzheimer’s disease. Cancer
treatments, medications, lack of
saliva, colds, flu, and other fac-
12 • March 2019 Senior Living

Exercises that help

support stronger hips
Metro Creative
Surgery is not an inevitable
side effect of aging. In fact,
men and women older than 50
can employ various preventive
techniques to strengthen their
bones and joints in the hopes
of avoiding the surgical wing
of their local hospitals.
According to AARP, more
than 370,000 men and wom-
en undergo hip replacement
surgeries in the United States
each year. Some may think
such surgeries are a final
solution to their hip pain, but
that might not be the case, as
AARP notes than one in 10 hip
replacement recipients will
Exercising after 50 can help people live healthy well into retirement. But caution must be exercised need a second procedure for
when aging men and women return to exercise after a long break. any number of reasons, in-
cluding infection or mechani-
focuses on strengthening and
protecting the hips can help
aging men and women reduce
their risk of one day needing
hip replacement surgery.
The following are a handful
of exercises, courtesy of the
AARP, that can help men and
women strengthen their hips.
Good Morning
Stand with your feet shoul-
der-width apart and keep your
hands at your sides. With your
knees slightly bent and your
back naturally arched, bend at
your hips as if you’re bowing
out of respect as far as you can
go, or until your torso is almost
parallel to the floor. Return to
the starting position.
During the exercise, keep

Exercise and aging: How to cal failure.

A proactive approach that See HIPS T14

work out safely after age 50

Metro Creative
In an ideal world, people
young and old exercise each
day. But as men and women
age, finding time to work out
is not so easy.
Commitments to work
and family often take pre-
cedence over daily exercise.
As a result, many people 50
and older might not have
exercised regularly or at all in
many years.
But as children grow up or
even move out, people facing
down their golden years are
often compelled to get back
in the gym. That’s a wise
decision that can increase
a person’s chances of being
healthy and happy in retire-
ment.
Workout safety
But before beginning a
new exercise regimen, men
and women older than 50
years old should take heed
of the following safety tips
to ensure their efforts are
not derailed by accident or
injury.
n Speak with your physi-
cian. The National Institute
on Aging notes that even
people with chronic condi-
tions such as heart disease,
diabetes or arthritis can be
physically active.
However, anyone with
such a condition and even
those who don’t fall into
those categories should con-
sult with their physicians
and receive a full physical
before exercising. Such a
consultation and checkup
can shed light on any un-
known issues, and physi-
cians can offer advice on
how to safely manage any
problems that may arise.
n Begin with low-intensi-
ty exercises. Even if you feel
great and have maintained
a healthy weight, don’t push
yourself too hard at the start.
Your body needs time to ad-
just to physical activity, so
choose low-intensity exercis-
es such as walking and light
strength training so your
muscles, tendons and liga-
ments can adjust. Initially,
exercise every other day so
your body has ample time to
recover between workouts.
n Choose the right places
to exercise outdoors. Exer-
cising outside provides the
best of both worlds for many
people, providing a chance
to get healthy all while enjoy-
ing the great outdoors.
When exercising outdoors,
choose areas that are not
remote and where others can
see you and offer help if you
suffer an injury or have an
accident. Boardwalks, public
parks and outdoor gyms are
safer places to work out than
wooded areas or other places
well off the beaten path.
n Stay hydrated. The
National Institute on Aging
notes that many people lose
their sense of thirst as they
age. But just because you
aren’t thirsty does not mean
you don’t need water, espe-
cially while exercising. Water
regulates body temperature
and lubricates the joints,
thereby decreasing your risk
of injury during exercise.
Exercising after 50 can
help people live healthy well
into retirement. But caution
must be exercised when ag-
ing men and women return
to exercise after a long break.
 Senior Living March 2019 • 13

Free workshop to be offered

on long term care planning
Special to The LCN
WAYLAND – Cornell
Cooperative Extension of
Steuben County is offering a
free workshop, “Long Term
Care Planning,” from 1 to 3
p.m. March 19 at Wayland
Library, 101 West Naples St.
The workshop will be led
A will and other estate planning documents are crucial. by Patrick J. Roth, an elder
law attorney and certified
public accountant from
Corning.
The session will include
information on the four
parts of Medicare and what
is covered by each part; fi-
nancial benefits that you
may be eligible for if you (or
your spouse) are a veteran;
Medicaid eligibility rules
surrounding long term care;
and how to plan for your fu-
ture long term care costs.
Registration is requested
by calling (607) 664-2300.
For more information vis-
it PutKnowledgeToWork.
org.

5 things you should

know about when
creating your will
Metro Creative
Drafting a last will and tes-
tament is an essential compo-
nent of estate planning.
Despite the importance of
having a will, a recent survey
from AARP found that two out
of five Americans over the age
of 45 do not have one.
Putting wishes down on pa-
per helps avoid unnecessary
work and sometimes heart-
ache upon the death of a loved
one. Wills allow heirs to act
with the decedent’s wishes in
mind, and can ensure that as-
sets and possessions will end
up in the right hands.
Estate planning can be
tricky, which is why many peo-
ple turn to attorneys to get the
job done right.
Attorneys who specialize in
estate planning will no doubt
discuss the following topics
with their clients.
n Assets owned: Make a list
of known assets and figure out
which assets are covered by
the will and which will have to
be passed on according to oth-
er estate laws, such as through
joint tenancy on a deed or a liv-
ing trust. For example, life in-
surance policies or retirement
plan proceeds will be distrib-
uted to your named beneficia-
ries. A will also can cover other
assets, such as photographs,
clothing, cars, and jewelry.
n Guardianship: Parents’
wills should include a dec-
laration of who they want to
become guardians of their
underage children or depen-
dents.
n Pets: Some people prefer
to use their will to also dictate
guardianship for their pets
and to leave money or prop-
erty to help care for those pets.
However, pets do not have the
legal capacity to own proper-
ty, so one shouldn’t gift money
directly to pets in a will.
n Funeral instructions:
Settling probate will not hap-
pen until after the funeral.
Therefore, funeral wishes in a
will often go unnoticed, states
the legal advisement resource
Share Today. Shape Tomorrow.
Find Law.
n Executor: An executor is a
trusted person who will carry
out the terms of the will. This
person should be willing to
serve and be capable of exe-
cuting the will.
People who die without a
valid will become intestate.
This means the estate will be
settled based on the laws of
where that person lived, and
a court-appointed adminis-
trator will serve in the capacity
to transfer property. This ad-
ministrator will be bound by
laws and may make decisions
that go against the decedent’s
wishes. To avoid this outcome,
a will and other estate plan-
ning documents are crucial.
14 • March 2019
A new outlook on retirement can open up a world of
opportunities. slowly returning to the start-
4 ways to embrace
retirement smartly
Metro Creative
Retirement is on the horizon
for a significant number of peo-
ple. Around 10,000 people retire
each day in the United States,
according to a study by Merrill
Lynch and Age Wave, a consul-
tancy studying the cultural and
economic impacts of aging. But
many soon-to-be retirees are
not fully prepared for life after
their work life ends.
Shedding new light on this
next chapter can make retire-
ment something to look for-
ward to even more.
How retired are you?
Retirement may no longer
mean what it once did. Some
retirees remove themselves
entirely from the active em-
ployment market, while others
prefer to keep at least one toe in
the professional water. Some
retirees change fields and do
part-time work. Others may vol-
unteer their time without get-
ting paid. Still, some choose to
use retirement as an opportuni-
ty to spearhead a new business
venture that may not have been
possible beforehand.
Retirees should reflect on
their goals, as well as their
finances, and make plans ac-
cordingly.
Don’t neglect health care
Retiring may involve finding
health insurance and preparing
for other types of health care
later in life. The U.S. Census
Bureau says that employ-
Senior Living
Hips
From T12
your core braced and don’t
bow your back.
Hip Abduction
Stand with your feet
shoulder-width apart. Loop
a resistance band around
both ankles, and then raise
your right leg out to the side
as far as you can. Hold in this
position for a moment before A proactive approach that focuses on strengthening and
protecting the hips can help aging men and women reduce
their risk of one day needing hip replacement surgery.
ing position.
Switch legs and then re-
peat the exercise on the other Repeat with your left leg, lower yourself back down.
side. this time moving to the right
Hip Adduction
Loop one end of a resis-
side of the object.
Glute Bridge
An important warning:
Men and women unaccus-
tomed to exercise should
consult their physicians be-
ment-based insurance covered tance band low around a Lie on your back with your
55.4 percent of the population solid object, then stand to fore performing any of these
knees bent and your feet flat
in 2015, the most recent years the left of that object before on the floor. Raise your hips exercises.
for figures, followed by Medic- looping the other end of to form a straight line from In addition, if necessary,
aid (19.5 percent) and Medicare the band around your right your shoulders to your knees, perform the exercises under
(16 percent). ankle. Place your legs shoul- using some type of support if the supervision of a personal
It pays to know the rules of der-width apart, and then you need to. trainer who can advise you
each plan to avoid unnecessary pull in your right leg until Clench your butt at the top on proper form and help you
expenses that can eat into re- your ankles touch. of the movement, pause, and reduce your risk of injury.
tirement dollars.
For those who will be rely-
ing solely on Medicare, find a
FIND HUNDREDS OF THINGS TO DO EACH MONTH
counselor who can spell out the WHEN YOU VISIT THE ONLINE CALENDAR AT WWW.THELCN.COM
intricacies of the plan, or use
the free online tool available at
Medicare.gov.
See retirement as a
beginning, not an end
Quite often soon-to-be retir-
ees focus on the end of a career
or the end of a stage in life with-
out putting enough focus on
the possibilities ahead. This is a
prime time to find a new social
network, travel, join a ministry,
and much more.
Choose your living space
Retirement can be an oppor-
tunity to shed an old skin and
try on a new one – especially
as it pertains to housing. There
are options to downsize for
empty-nesters or even to secure
resources to “age in place.”
According to United Income,
a money management service,
retirees should try out particular
scenarios and locations prior to
jumping in. Rent in a particular
neighborhood, or house sit and
try things on for size.
 Senior Living March 2019 • 15

Muscling up on anatomy Nervous known as the alimentary canal,

While studying for my license
to practice massage therapy, I
had to learn the functions of the
11 different systems of the hu-
man body.
I learned their names by mak-
ing an acronym using the first
letter of their name.
Taken together, the acronym
spells “MUSCLE RIND-R.” It’s
easy to remember for me be-
cause massage therapists work
on stimulating muscles and skin
(or rind, as in the skin of an or-
ange). The last initial, “R,” was
a left over, so I threw it in at the
end.
Muscular
The muscular system in-
HEALING HANDS
LOU
LOMBARDO
and it is located in the upper leg.
The femur connects to the knee
at one end and fits into the hip
socket at the other end.
Cardiovascular
The cardiovascular system
respiratory system is to provide
oxygen to every part of the body
through the process of inhaling
oxygen and exhaling carbon
dioxide. The main parts of this
system include the pair of lungs,
a series of airways for air passag-
es, blood vessels, and the mus-
cles that facilitate in breathing.
Integumentary
The integumentary system
is an organ system consisting
of the skin, hair, nails, and exo-
crine glands. It protects the
body, regulates temperature
and functions in water transfer.
The four primary functions of
the nervous system are the sen-
sory, communicative, integra-
tive and motor functions.
The purpose of the nervous
system is to coordinate all bodi-
ly functions. It has four primary
functions that all relate to the
areas of the body for which the
system handles information
and allows the body to respond
quickly to various stimuli.
Digestive
The digestive system is a
group of organs working togeth-
er to convert food into energy
and basic nutrients to feed the
body. The food passes through
a long tube inside the body
or gastrointestinal tract, is made
up of the oral cavity, pharynx,
esophagus, stomach, small in-
testines, and large intestines.
Reproductive
The human reproductive
system governs all factors that
are responsible for birth of an
individual. The functions of
male and female reproductive
organs contribute to formation
of a new life, and it’s one of the
most important of all systems
comprising a human anatomy.
There you have it. The 11
physiological systems that make
up the human body. That’s a lot
to remember, but if you use the
acronym - “MUSCLE-RIND-R”
- you can’t go wrong.

cludes 639 named muscles. The
biggest muscle in the human
body is the gluteus maximus or
the muscles found in the but-
THINKING OF
can be thought of as the trans-
port system of the body. This
system has three main com-

tocks. The gluteus maximus is
the largest and strongest muscle
in the human body because it
helps a person stand and sup-
ports most of the upper body
weight.
The smallest muscle is the
stapedius. a tiny muscle less
than two millimeters long, lo-
cated in the middle ear. Its func-
tion is to control the movement
or vibration of the smallest bone
in the body, the stapes or stirrup
bone.
Urinary
The urinary system, also
known as the renal system, pro-
duces, stores and eliminates
urine, the fluid waste excret-
ed by the kidneys. The kidneys
make urine by filtering wastes
and extra water from blood.
Urine travels from the kidneys
through two thin tubes called
ureters and fills the bladder. The
end of the system is the urethra,
the tube that allows urine to
pass out of the body.
DOWN SIZING?
ponents: the heart, the blood
vessels and the blood itself. The
heart is the system’s pump and
the blood vessels are like the de-
livery routes.
Stretched end to end, the ves-
sels of the circulatory system
Enhance the
Curb Appeal
- arteries, arterioles, capillar-
ies, and veins - would measure
about 60,000 miles in length.
Lymphatic And Value of
The lymphatic system is part
of the vascular system and an
important part of the immune Your Home!
system, comprising a network
of lymphatic vessels that carry
a clear fluid called lymph (from We Take Pride In Our Quality Work
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16 • March 2019 Senior Living