Walking Works

Walking can improve your health and overall well-being. It's super simple and even if you don't walk regularly you can start by doing 5-10 minutes each day and working that up to about 30 minutes over time. Walking can help you manage your weight, especially if you have pre-diabetes. It can also strengthen your muscles and improve balance, as falling is a major issue for the senior community. By doing this activity, you can lower your risk for heart disease, stroke, and osteoporosis. 

Articles state that walking with a friend is super beneficial. Most people don't like exercising but this makes it way more fun. Plus, when walking with a friend, it keeps you more accountable. You will be more likely to get up and do it because you won't want to cancel when a friend is waiting for you. 

Some other things to take into consideration:

• Wear the right shoes: Make sure they are comfortable and on properly. Sneakers will work best. 
• Walk at a comfortable pace: Start slow and then work up to what you can do.
• Be aware of your surroundings: Walk on flat surfaces and look for any tripping hazards. Also, make sure the area you are walking in is well lit. 
• Stay hydrated: Bring a water bottle with you so you do not get dehydrated. 
   

Source: http://www.healthinaging.org/resources/resource:walking-tips-for-older-adults/

Controlling Your Weight

Did you know that 1 in 3 adults suffer from obesity. Most Americans struggle with their weight but are not doing anything about it. If you do not properly manage your weight you will be at a higher risk of diabetes, stroke, heart disease, and many other health issues. Let's start making lifestyle changes and eat a healthy diet and get the right exercise. Both of these are so important and go hand and hand with each other. If you exercise, but don't eat healthy foods you are not likely to see results and vice versa. 

The first thing you should do is to set goals. Make them realistic and doable. You do not want to aim for losing 5 pounds each week. Start smaller, and then you will be able to sustain the weight loss over time. I also recommend taking everything you eat during one day and put it all in a bag. By the end of the day, you will be able to see what you are eating and realize that you aren't getting the right nutrients you need. Try to clean out your cabinet as well and get rid of any foods that are unhealthy so you are not tempted to eat them. Stay away from fatty foods and ones with a lot of sugar and salt. Start by using a food journal and track what you eat each day. Planning your meals the weekend before is something that is fun and can be done with family members! With exercise, start slowly and increase the intensity over time. Common chores around the house and walking is where you could start. Just to make sure you are moving. Exercising has amazing benefits and can decrease your risk of diabetes and heart disease. 

Once you start seeing results it is important to continue doing what you have been. If you stop, you will most likely lose all the progress you have made. Instead of thinking of it as a chore, make it fun, as you are increasing your quality of life and overall well-being! 

Source: https://www.nhlbi.nih.gov

Fall Prevention

Did you know that 1 out of 3 seniors will fall. It is the number one cause of injuries in adults and most people seem to overlook it. Falling is a serious injury and should not be taken lightly. Falling can cause cuts, hip fractures, and brain injuries that could lead to death. Sometimes when someone falls it might not be that serious but it could still hinder the senior as they may be afraid in the future. 

Think about a loved one that is older, or even yourself, and the living conditions. Is the house safe? Are there slippery floors, electrical cords on the ground, stairs, or clutter everywhere? It is hard to control every aspect as you don't know what could happen but prevention can go a long way.

• Make sure the house is nice and clean. Take away all the clutter that is on the ground and move it out of the way.
• If there is any loose carpet or rugs in the home secure them down. If they can't be fixed just remove them. 
• Put handrails on stairs, in the showers, and by toilets so there is something to grab onto. 
• Make sure there is enough light throughout the house. Especially at night put night lights in places like the bathroom or kitchen.
• Wear shoes while inside the house. This may seem silly because you are at home but there will be a better grip when walking around. Non-slip socks are even an option.
• Wear pants that are fitting and not baggy. If they aren't fitted properly, tripping on them is likely to happen. 

Source: https://www.everydayhealth.com