Lifestyle Archives | Sun City West

The Top 4 Healthy Aging Habits for Seniors

Pegasus Senior — Tue, 13 Sep 2022 21:05:46 +0000

Finally, the scorching hot months of summer are coming to an end as we head into fall. While most may be focusing their attention on candy apples and pumpkins, we should also be turning our focus to the monumental month that is September and what it stands for. September is Healthy Aging Month, which seniors in particular should pay attention to. Whether we like it or not, every second that passes by, we are aging; which means this is an awareness month that everybody should care about.

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For the most part, seniors are at a higher risk for conditions such as disease and negative impacts on overall wellness, which is why we here at Pegasus Senior Living have hand-crafted this list of the best healthy aging habits for seniors. We understand the challenges of putting your health first which is why we are here to help. Healthy Aging Month is all about you!

1. Getting Active

Summer can be a hard time for many reasons. Whether you find yourself struggling with the increased temperatures for one reason or another, we’re glad to say that the seasons are soon changing. With the autumn season comes cooler weather. If you’ve been meaning to get outside and get active, this is your time to shine.

Exercise in any form is important, especially as we age, which is why this is number one on our list. Keep in mind that you don’t necessarily need to get outside to be active. Taking a small walk around your senior living community with a friend or companion is a great place to start. Whether you prefer to stay inside or go outside to soak up some vitamin D is totally up to you.

Regardless of your preferred style, adding some movement to your day can serve to support your health in more ways than one. Between strengthening your muscles, reducing your risk of disease, and helping to loosen up your joints, there are numerous benefits associated with walking. This is why it’s important to incorporate this type of exercise into your everyday routine, in whatever style you choose.

2. Staying Social

Social interaction can come in many different forms. From spending quality time with your family and loved ones that visit you to your friends, these types of activities have no limits. Still, social participation offers many advantages for seniors, some of which you might not have even heard of.

For starters, it helps you build and sustain relationships. If it’s family, you gain the privilege of continuing to enrich your bond. For friends, this helps you learn more, share more, and ultimately, continue growing your relationship with that person.

Next, being social is healthy for your mind and mental health. Oftentimes, we find ourselves sharing a good laugh or engaging in some critical thinking during conversations. These are all good things that your mind needs as you age. This ultimately helps you stay clear of isolation and depression.

Lastly, scientists have found that daily social activity may even help in the prevention of dementia. With way more positives than there are negatives, engaging in social interaction should be at the top of your priority list every day.

3. Monitoring Your Health

Staying ahead of health issues and monitoring your well-being are just as important as exercise. They go hand-in-hand with each other. Taking precautionary measures, especially as you age, is crucial for aging in the healthiest way possible.

Begin with your regular annual appointments. If you haven’t been in a while, give your doctor a call to set up an appointment. Here is a basic list of medical professionals you should regularly check in with:

Primary care physician
Dentist
Optometrist

After visiting each of these health care providers, you’ll have a good plan of action for your health care needs! Healthy aging involves maintenance. It’s a huge part of prevention, especially when it comes to your health. Although most people make a point to schedule an appointment with their primary care doctor, medical professionals like dentists and optometrists tend to fall by the wayside. While it may not seem important to see your dentist and optometrist every year, we can assure you that it is.

As you age, your teeth start to weaken, so staying up to date with your dentist can help make sure those pearly whites stay as strong as you are. Ensuring that you are getting enough Vitamin D can also help with this. Equally as important to protecting your teeth is protecting your vision. All of those childhood memories and beautiful sights you took in throughout your life would not be possible without good eye health.

Unfortunately, the quality of our vision changes as we age, which is why many older adults need special eye care over time. One of the most common is needing progressive lenses as this type of lens offers multiple prescriptions all-in-one and helps address a variety of concerns. If you’re struggling with age-related eye issues like near or far-sightedness, it may be in your best interest to learn about progressive lenses and whether or not you should be wearing them. Give your doctors a call and start your journey to a healthier you today.

4. Participating in a Hobby

While retirement has its many benefits, finding a sense of purpose and seeking community can also be a welcome challenge. If you find this speaks to you, first understand that it’s normal to crave some structure and engagement when life slows down a bit. Participating in your favorite hobbies might be the answer you are looking for.

For starters, they’re enjoyable and can give you something to look forward to. Next, they can provide you with a sense of community and open you up to fresh experiences. And lastly, they can reduce stress and give you a newfound sense of purpose. Residents at Pegasus Senior Living communities enjoy a wide variety of monthly classes, clubs, outings, parties, and events. There is truly something for every interest. Do some research on activities offered at a community near you, or brainstorm new hobbies in general. You never know what new endeavor will spark creativity and joy!

At Pegasus Senior Living we are committed to helping you learn about healthy aging.

Contact a Pegasus Senior Living community near you to learn more about how we are invested in seniors’ health and well-being.

The post The Top 4 Healthy Aging Habits for Seniors appeared first on Sun City West.

Sun City West Centenarians Reveal the Secrets to Longevity

Pegasus Senior — Thu, 11 Aug 2022 19:43:29 +0000

At Sun City West Assisted Living, Florence W., 101, Janet O., 104, and Lucille D. — who will be 99 in August — are sharing their secrets to longevity. One says there is no secret, another says it’s from healthy eating, and another states that it comes from hard work and dedication. Their stories were featured on local news outlets:

Read more about these three centenarians (with Lucille not far from reaching 100), below:

Florence

Florence was born in Missouri Valley, Iowa. She was married to her husband, Bob, for 64 years, and they have three children, one daughter, and two sons. They share one grandson. Bob worked in New York City for 64 years. Florence likes to listen to books on cassette tapes, attends exercise classes at the community, and listens to all kinds of music.

She states that there is no secret to longevity, and says, “God has just been good to me.” She has been a resident at Sun City West Assisted Living since 2018.

Janet

Janet is from Pittsburgh, Pennsylvania, and has been at Sun City West Assisted Living for almost a month. She was married to her husband, David, for 54 years. They are both very active. Janet loved playing golf and tennis. She enjoys watching it on TV, too. Janet also enjoys playing bridge and listening to music. She has three children and seven grandchildren. Janet was a housewife for many years, however, during the last couple of years of her husband’s career, she worked in his ophthalmology practice. In addition, she was a caregiver to her mother for eight years.

Her secret to aging: “Well, it’s in my genes. My Mom lived to be 103 years old.” She also states that she ate healthy, home-cooked meals and plenty of vegetables.

Lucille

Lucille comes from San Luis, Colorado. She has been a resident for seven months now. Lucille was married to Adlemo, who went by Al. They share two daughters, four grandchildren, and three great-grandchildren. Lucille loves working on puzzles, sewing, and bowling.

Lucille grew up working at the age of 14, picking weeds on the farm. She eventually transitioned into working for large department stores and was a receptionist for the last six years of her work history. She worked until she was almost 70 years old. Her husband worked as a carpet cleaner and then eventually owned his own cleaning company. He also worked until he was almost 70 and transitioned to working part-time as a limo driver for the last six years of his work history.

Sun City West celebrates residents’ longevity with care services, comfort, and kindness.

Learn more about our community by signing up for a tour today.

The post Sun City West Centenarians Reveal the Secrets to Longevity appeared first on Sun City West.

A Spring-fresh Start: 10 Tips For Senior Downsizing and Spring Cleaning

Thu, 19 May 2022 12:00:00 +0000

The old bit about sweeping things under the rug or piling everything in a closet before company shows up is a classic comedy. However, when life imitates art, the piles of stuff and dust eventually need a place to go.

Spring is a time to renew and refresh. Traditions like Persian new year and Passover have involved thorough housekeeping during the equinox for centuries. The modern version of spring-cleaning stems from an era before vacuum cleaners. It’s the best time to open all the windows and dedust the house before it becomes warm enough for bugs to come inside.

People who have lived in a home for any time know how easy it is to accumulate stuff. Seniors’ houses are full of items waiting to be repurposed, recycled, upcycled, rehomed, and in many cases, thrown away.

Downsizing and tidying up can be a therapeutic process of satisfaction through recalling the past and looking forward to the future. An article appearing in Psychology Today emphasizes, “decluttering my stuff seems to be decluttering my mind.”

Seniors who’ve spent decades living in the same house can feel overwhelmed or unsure of where to start their decluttering projects. Here are ten tips to make senior downsizing less daunting.

1. Home is a Mindset

A study conducted in 2016 suggests the idea of home is more about the objects than the building. However, when clutter builds up, it becomes a distraction.

Keeping things organized, in working order, or clean can take up a lot of time. Retirees should focus their time on friends and family or crossing off goals on a bucket list. When downsizing, keep in mind what you need to feel at home versus what you want to feel at home. Less stuff equals less worry.

2. Start Early and Start Small

Give yourself plenty of time to downsize. Ease your way into the process somewhere small, like a bathroom closet or that pesky junk drawer in the kitchen. Just like starting a new exercise routine, don’t try to lift the heaviest dumbbells on the first day. Inch into decluttering with 15-minute bursts and work your way up.

3. Make a List

Whether you’re preparing for a move or just trying to clean up, make a list of dates when you’d like to accomplish your goals. After a few short bursts of clean-up sessions, think about devoting an hour or two to larger rooms and sections of the house. A list could look like this:

Week 1: Laundry room
Week 2: The office
Week 3: The spare bedroom closet
Week 4: The spare bedroom
Week 5: The garage

4. Give Away Heirlooms

Many people wait until it’s too late to see their loved ones receive heirloom items. In addition to witnessing family members enjoy cherished valuables, it’s out of the house and out of your mind.

5. Make it Fun

If you have friends or family in the area, invite them over for a cleaning party. This process benefits larger projects like outdoor areas, garages, and attics. Let the grandkids do the heavy lifting and allow them to keep the treasures they find.

LIGHTFIELD STUDIOS – stock.adobe.com

Take before and after pictures to create a scrapbook or collage of your process. If you’re moving out of your home, this can be especially helpful in setting up your new living space.

6. The Three Pile Rule

Keep
Donate/Sell
Trash

Be stern in the three-pile system. A “maybe” pile will slow down the process.

When downsizing, consider your goals. If it’s to move to a smaller place, think about how you can recreate what you want from that room, but only in one box. The keep box should include items that make you feel most at home.

Spring is the official start of yard sale season, which can be another joyous occasion. Finding other people to take your stuff and give you money is a win-win. Employ a technically savvy relative to sell more niche products online. Call vintage shops and consignment stores to see what kind of clothes and furniture they may be interested in buying.

For items that don’t sell, consult your favorite charitable organizations. Often they can arrange for someone to pick up your donation.

As much as possible, try to keep things out of landfills. However, many of the items we accumulate over the years are not meant to last forever or retain their value.

7. The One Year Principal

Keeping your piles in order might make for tough decisions. When weighing what to do with a particular object, consider when the last time you needed or used the item. If more than a year has passed since the previous use, feel free to donate or discard the item. Sometimes, thinking about what you do not need will put your mind at ease.

8. Avoid Accidents

The Centers for Disease Control and Prevention says 36 million seniors fall every year. Reduce your risk for avoidable accidents by knowing your limitations. Seniors who want to do a deep spring cleaning should sidestep tasks that require the use of things like:

Ladders
Stairs
Heavy hauling
Wet or slick floors

If you feel fatigued, take a break or call it a day and return to the task again when you’re alert. Keep in mind how you react to specific prescriptions. If a medication causes dizziness or sleepiness, wait until the side effects subside to do chores.

9. Take Time to Appreciate

Setting time limits is a great way to stay on schedule, but downsizing can be an emotional process. Take moments to reflect on the joys certain items brought you.

If you’re downsizing an area devoted to your hobbies, like painting, embrace the memories you’ve made and take pride in passing that hobby to someone else. Think of the endless amounts of paint and brushes you can donate to an art non-profit that will inspire future generations.

10. Let Somebody Else Do It

If you’re a senior, letting go of the hassles of life is a liberating experience. Less stuff equals less worry, and senior living communities are the perfect place to embrace that lifestyle.

Pegasus Senior Living communities are a resource for your downsizing and avoiding deep cleaning needs. Services vary by location, but Pegasus offers:

Independent living
Personal care
Assisted living
Memory care

The senior apartments available in our communities are newly renovated to include modern finishes to give you a fresh start. Standard services like housekeeping, home maintenance, and laundry make living in a clean and clutter-free environment easy.

Need Help Downsizing?

Would you like more info? We have a wealth of downsizing, decluttering, real estate, estate planning, and moving professionals that we’re happy to recommend. Find a community near you to learn more about the assistance and savings available to you. Contact us with any questions.

The post A Spring-fresh Start: 10 Tips For Senior Downsizing and Spring Cleaning appeared first on Sun City West.

A Doctor’s Guide to Fall Prevention Exercises

Mon, 01 Nov 2021 12:15:00 +0000

Falls constitute a significant risk to older adults. According to research, nearly 50 percent of adults over 65 who break a hip have a survival rate of fewer than six months after the fracture. Of those who survive, less than one-third recover to their previous ability.

A hip fracture is a snowball of problems for seniors. Decreased mobility leads to lower activity levels, which can turn into limited opportunities for socialization and isolation, increasing the likelihood of developing dementia.

Without proper assistance or relocating to a care facility, the effects of a senior fall can become fatal fast. Improving balance and strength is critical for seniors. Exercise can be a vital part of that equation.

Pegasus Senior Living Health and Wellness consultant Dr. Sandra Petersen suggests simple home workouts to increase stability and muscle strength to prevent falls. Dr. Petersen recommends trying these with a capable partner to supervise and assist if possible. If you have trouble standing, you can complete most of these exercises while seated.

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*Please consult your primary care doctor before engaging in any new exercises or changes in your routine.

Exercise 1: Sit and Stand

The first movement is a familiar motion, and all you need is a stable chair. Work toward a goal of ten repetitions, but make sure you feel steady and confident the whole time. Start with one or two repetitions to get comfortable.

Find a sturdy chair with armrests.
From a standing position, reach back to grab the armrests as a guide and extra support and slowly sit down in the chair. Be sure to use the leg muscles and not drop down into the chair.
From the seated position, engage both legs and arms (pushing down on armrests) together to stand up.
Pause and repeat.

Once you’re feeling comfortable with this exercise, increase the intensity by trying to stand with only one hand supporting. Work your way up to using no hands and close your eyes to improve balance.

Exercise 2: March in Place

March in place while holding onto the back of a sturdy chair, kitchen counter, or a locked stationary walker. Have a partner ready nearby with a chair if you become fatigued and need to sit down quickly. Start with a few march movements on each side and work up slowly.

Stand with good posture and bring knees up, like marching in place.
Do this slowly and deliberately, using muscles instead of striving for rapid movement.
Aim for ten knee raises for each leg or 20 marching steps.

Modification: Do this exercise in a seated position if you’re unable to stand. Pay attention to posture and sit up as straight as possible to perform the exercise.

Exercise 3: Side Leg Raise

Again, while holding onto a sturdy chair back or a countertop, do this slowly and deliberately, using muscles instead of momentum. Avoid leaning forward or dipping the upper body to the opposite side while raising the leg. Start slow and work your way up.

Stand with good posture with your feet approximately shoulder-width apart.
Raise one leg out to the side, keeping toes pointed straight ahead toward the chair or countertop.
Aim for ten repetitions on each side.

Modification: Do this exercise while seated with feet shoulder-width apart. Sit up as straight as possible with feet facing forward while raising knees to the side.

Exercise 4: Standing Kickback

This exercise engages the core and can essentially help tone the backside. Do this slowly and deliberately, using muscles instead of momentum. Avoid leaning forward or using a rocking motion while raising the leg.

Hold on to a sturdy chair back or a countertop.
Stand with good posture and raise the leg straight behind the body.
Keep the leg straight without bending the knee.
Aim for ten repetitions on each side. Start with a low number and work up slowly.

Modification: If unable to stand, try this exercise while lying face down. Place a thin pillow under the forehead for comfort. Try to raise the legs toward the ceiling without bending the knee.

For those with lower back issues, try this movement lying on the back and raising one leg at a time toward the ceiling.

Exercise 5: Standing Heel Raises

The purpose of this exercise is to strengthen the calf muscles to support healthy ankles and improve balance. One repetition equals a motion of toes up and heels up. Start with a low number of repetitions and work up.

Hold on to a sturdy chair back or a countertop.
Stand with good posture and roll up onto your toes, raising the heels in the air.
Lower feet flat onto the floor and rock back on heels to lift toes into the air.
Aim for ten repetitions

Keep in mind, exercises four and five are more complicated and may be too strenuous for some. If you are not feeling confident, stick with mastering the first three movements before trying the more advanced exercises.

Exercises for Balance

Challenging both sides of the brain can increase your balance; this is best done by working with your eyes closed. If you notice swaying or reaching out for support, continue working on this exercise with your eyes open. Once you can hold this position firmly for 30 seconds, move on to the next activity.

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Balance Exercise 1

Stand with your feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working up to 30 seconds.

Balance Exercise 2

Stand with your feet together, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds.

Decrease Senior Fall Risk With Strength and Balance

While it’s impossible to eliminate all risks for falls, recognizing the warning signs and maintaining strength and balance are crucial to living a longer and stronger independent lifestyle.

About Pegasus Senior Living

Pegasus Senior Living owns and operates dozens of senior living communities across the United States. To promote active and social lives for older adults, our communities offer independent living, personal care, assisted living, and memory care. Find a location near you with services to support your lifestyle.

The post A Doctor’s Guide to Fall Prevention Exercises appeared first on Sun City West.