No matter your age, exercise is important. As we grow older, this importance only increases—however, how often we exercise naturally declines with age. While you don’t need to be running marathons or going to the gym every day, maintaining a steady level of exercise is crucial for healthy aging.

According to the Center for Disease Control and Prevention, adults over 65 should aim to get at least 150 minutes of moderate exercise per week. This number may seem daunting, but by splitting this time into more manageable parts—like chunks of just 30 minutes, 5 days a week—you can start to work exercises into your routine, and begin reaping the rewards.

The Benefits of Staying Active

But what exactly are the benefits of exercise? Why should you maintain a good exercise routine? While exercise may seem mostly physical, the mental and social benefits of staying active should not be understated. Below, we will take a look at how all three of these areas are improved by consistent exercise.

Physical Benefits

Exercise has so many benefits for the body that, if we were to try and talk about all of them, we would be here all day! Instead, we will focus on the benefits which are most note-worthy for older adults.

First up are the fairly obvious benefits for strength, endurance, and balance. As you complete exercises that engage your muscles (such as resistance training and bodyweight exercises) and exercises that work your balance (like standing on one leg), your overall bodily awareness will improve. This in turn can help to reduce the risks of falls, which are a common problem in older adults—in fact, according to the CDC, 1 in 4 older adults experience a fall each year, which can lead to life-altering injuries. Thankfully, exercise can also help to strengthen your bones, which can reduce the risks of serious injuries even if you do experience a fall.

Alongside this, consistent exercise can also reduce the risks of serious health conditions such as heart disease, strokes, high blood pressure, diabetes, and even 8 different forms of cancer! As you get older, your risk of developing these conditions increases; for example, as per the Medical University of South Carolina, 75% of strokes occur in patients over the age of 65. And, according to the National Cancer Institute, cancer risks rise from “fewer than 25 cases per 100,000 people in age groups under age 20 (…) to more than 1,000 per 100,000 people in age groups 60 years and older”. Doing your best to prevent these potentially life-altering problems is key to maintaining your quality of life for as long as possible. Emerging research even suggests that exercise may have a boosting effect on your immune system, so staying consistently active might just make fighting off the common cold, flu, or COVID-19 easier too. 

Mental and Social Benefits

You’ve likely heard of a “runner’s high”, or the feeling of happiness you get after exercising. This effect is caused by the release of neurotransmitters called endorphins, which reduce pain and make you feel better overall. While it may be called a runner’s high, any form of exercise can produce this effect, so even if you don’t have the mobility or endurance to run you can still reap these rewards! Along with generally feeling good, this release of endorphins can also provide you with some relief from many chronic conditions. If you struggle with chronic pain, have a mental health disorder like depression or anxiety, or simply deal with a lot of stress, exercise can help. It can also lower the risks of developing issues such as dementia and can improve symptoms of cognitive decline. 

Just as exercise can help little kids to tucker themselves out and get to sleep, it can also help if you are experiencing insomnia. According to the Journal of Clinical Sleep Medicine, insomnia is a common concern in older adults. In fact, as many as half of older adults will experience insomnia to some degree. Whether you struggle to fall asleep or stay asleep, exercising during the day can help you out during the night.

Exercise also doesn’t have to be a solo endeavour! Trying out new exercise classes or fitness facilities can provide a great opportunity to meet new people and build social connections. As an older adult, it may feel harder to get out of the house—whether that be from mobility issues, smaller social circles, or a simple lack of motivation—and so having a consistent way to get out and be active can do wonders. You might also use the opportunity to hang out with your current friends, to strengthen and maintain your connection. While there are many ways to stay social, the added benefits for your mind and body are great added benefits to get you, and your loved ones, out of the house together.

How to Stay Active

As mentioned above, you should be aiming to get at least 150 minutes of moderate-intensity activity per week. This level of activity should be around the same intensity as brisk walking, so there’s no need to be pouring sweat! In a Healthline article, one suggested method is to split this up across five days, with the other two days serving as rest and recovery periods. During your five active days, you can then aim to do just 30 minutes each day. These 30 minutes can also be split up—for example you could do two 15 minute sessions, one in the morning and one in the evening. Finding the right schedule for you is crucial for long-term sustainability, so don’t be afraid to mix things up depending on your schedule.

Also key is doing the right exercises. You should aim to do a combination of aerobic exercises (i.e. cardio) and muscle-strengthening exercises to get both endurance and strength benefits. Ideally, you should be doing 2 days of this strength training alongside the 150 minutes of moderate-intensity cardio. If you’re a busy person, or simply have a lot going on one week, you can also do some of these activities while doing something else, like calling with friends, or cut back slightly if needed. Consistency is more important than perfection, so don’t worry if you miss a day here and there.

Try Exercise Classes

While there are many ways to get your exercise in, a great way to start is by attending exercise classes. Places like community centers, pools, and gyms usually have a selection of classes targeted specifically at older adults, which you can use as a jumping-off point into the world of fitness. These classes will also often repeat on a weekly basis, making them an easy way to get a steady stream of exercise—you won’t have to worry about constantly scheduling activities, since the schedule will be laid out for you.

For those with high mobility, endurance, and strength, don’t be afraid to move your body in invigorating ways! Classes for pilates, dance, and weight training can help you to push yourself and break through physical and mental barriers. Still, be careful not to injure yourself—building intensity will take time, but it’s still possible to grow stronger as long as you are controlled and careful in your approach. If you’re looking for a more relaxed form of exercise, aquatic fitness (also known as aquafit) and seated exercise classes can get you moving without putting too much strain on your body.

Exercise shouldn’t always be about strength or endurance either. According to WebMD, stretching is vital to maintaining joint and muscle health in older adults, and should always be a part of your exercise routine. Before exercising, try doing some dynamic stretches—stretches that involve moving your body. After exercising, incorporating static stretches—where you hold your stretched position for a few seconds without moving—can help you to recover and prevent soreness. Exercise classes for things like yoga and tai chi can help you to maintain and improve your flexibility while also providing strengthening and endurance-building exercise.

Get Outdoors

Whether you’re an outdoorsy person or not, being outside can have a significant positive effect on your health. In a review of research, the National Library of Medicine concluded that being outside in nature has a considerable positive impact on the overall wellbeing, mood, and quality of life of older adults. Even if you live in a large city, research has shown that any greenspace—even a small city park—can have this positive effect. So, if the weather permits, consider getting outside for a walk or cycle around your local green spaces. If you live near a forest or hiking trail, you could also make an afternoon of going out with friends or family to hike, have lunch, and catch up together.

In the winter, it can be harder to get outside and be active, both because of the weather and because of the shorter daylight hours. However, that’s not to say that it’s impossible! In fact, there are many ways to get outside during the winter. If you are feeling energetic, snowshoeing or skiing can get your blood pumping even on cold days—just remember to dress appropriately and stay safe outdoors. You can also take a walk along cleared city streets, which can be extra fun when Christmas decorations are out. 

When the weather is warmer, you can also get exercise through day-to-day activities. For example, if you enjoy gardening, you can get a fair bit of upper body exercise through the process of lifting and lowering various pots and plants. Another example might be going to the beach; since walking on sand or uneven ground is harder than on city sidewalks, this can be a great way to improve lower body strength and balance.

Workout at Home

If you don’t feel like going outside, can’t get out because of the weather, or you just want to get a bit more exercise in a convenient, accessible way, at home workouts are a fantastic option. Many of the exercises—particularly those in seated workouts—can also be done while multitasking, making them easy to work into a busy schedule. 

A huge number of guided workout videos exist on platforms like YouTube, where a simple search for “at home older adult workouts” or “seated exercises for older adults” can bring up thousands of options. Some of these may require equipment, such as dumbbells or resistance bands, but adding “no equipment” to your search will help to filter these out if you don’t want these kinds of videos. If you do have equipment like dumbbells, resistance bands, or an exercise ball, adding those words into your search will bring up videos specific to your equipment. Following a 15, 20, or 30 minute video can save you the hassle of trying to count repetitions or time your own movements, and can allow you to focus fully on your muscles to build your mind-body connection. You could even listen to an audiobook if you find yourself getting distracted!

If you are looking to improve flexibility, there are countless guided yoga practices online as well. Some may target the lower body, or upper body, or the core—it all depends on what you are looking for. By making sure to add in words like “older adult” or “beginner” to your search, you’ll be able to find easier ones to start with. From there, you can move on to trickier exercises as your strength progresses, or you can stay at the beginner level! It all depends on what you are comfortable with, and what your body’s limits are.

If you would rather put together your own workout routine, you can find many older adult-targeted exercises and routines online. Some examples of these include Healthline’s 6-minute strength routine, featuring exercises like wall pushups, toe taps, and heel raises, as well as the CDC’s recommendations of chair exercises, airplane stretches, and desk exercises. Try using a paper and pen or digital note-taking app to allocate certain exercises to certain days, and then tweak that routine to make it work for you. 

Final Remarks

Through this article, our hope is that you have learned the importance of exercise for your physical, mental, and social health, as well as the many ways that you can begin exercising. Whether you attend a tai chi class, go for a hike with friends, or do some weight training from home, there are countless ways to get yourself moving in a safe, fun way. 

As a final note, it is crucial that you remember that your body needs rest and recovery too. Stretching is one of the most important ways that you can increase the longevity and sustainability of your exercise habits, and therefore your overall quality of life, so make sure to always warm up and cool down after moving your body. Along with this, taking days to rest in between active days actually improves your ability to exercise. It may seem counterintuitive to take a day off, but science has proven that these rest days are vital for injury prevention, improving sleep, and reducing the chances of burnout. 

Above all, remember to prioritize your long term health over short term gains. If you have not been very active in recent years, taking things slow to start will provide you with a stable base to build on in the future. Focusing too much on the intensity or duration of your exercises can lead to burnout or even injuries—which can be especially devastating for older adults. So, while it can be frustrating to not be able to do as much as you could when you were younger, coming to terms with your age and accepting your limits is the best thing you can do for your current and future health.

While aging is a privilege, it can often feel like a punishment. Things like decreased mobility, vision and hearing problems, and cognitive decline can all contribute to feelings of discomfort and turmoil. This is perfectly natural; however, it doesn’t have to become your new normal. By understanding and accepting these changes, you can begin to move past them and live in a happier, healthier way.

An easy and accessible way to begin cultivating this inner peace is meditation. With its numerous physical and mental benefits—including relief from depression, improved cognitive clarity, and lower blood pressure—this mindful practice can be a great tool for any older adult looking to accept their age and improve their quality of life.

Mindfulness and Meditation

You have likely heard the words “mindfulness” and “meditation” used together. For the purposes of this article, it’s important to note that while they are often used interchangeably, there are a few key differences in the meanings of these two words.

Mindfulness is defined as “the quality or state of being conscious or aware of something” by the Oxford dictionary. In the case of meditation and inner peace, mindfulness describes the state of being aware of your thoughts and environment in a calm, accepting way. This state can be achieved through a variety of mindfulness practices, including mindful eating, walking, journaling, and meditation. Practically anything can be done mindfully!

Meditation is an umbrella term used to describe practices which use mindfulness principles to achieve a state of inner peace. These practices include body scans, breathwork, and guided meditations, and can be anywhere from a few minutes to a few hours long. With origins in ancient India, meditation is now one of the most common mindfulness practices worldwide.

In short, meditation is a practice which can help you to achieve a state of mindfulness, or inner peace, through the use of mindfulness techniques.

The Benefits of Meditation

As mentioned above, meditating consistently has a ton of physical and mental benefits. This is true for anyone, regardless of age, health, or situation. For older adults in particular, this can help you to accept your age, work through mental health issues, and to feel better physically.

In 2015, the National Library of Medicine reviewed previously published studies on the effects of mindfulness-based interventions—such as meditation—on older adults. This review, which compiles the findings of 15 high-quality studies, shows that meditation is directly correlated with improved mental and physical health in older adults; this means that even if you are older, you can still reap plenty of rewards by meditating. In fact, one theory called the socioemotional selectivity theory (SST) suggests that older adults are actually better suited to meditation than those who are younger. As an older adult, you are more likely to be selective of how you use your time, as you see your remaining time as a valuable, limited resource—this is the central idea of SST. The NLM article proposes that mindfulness, or the desire to live in the present moment, is in line with this natural desire of older adults to live life to the fullest.

Mental Benefits

Most people who meditate on a regular basis agree that meditating makes you calmer, makes life easier to manage, and helps to regulate emotions. In one such anecdote, published to The Guardian, one man described his experience with meditation as transformative and immensely helpful with insomnia, mental health issues, and overall stress. Numerous studies have also produced positive anecdotal evidence in favour of meditation. Alongside these anecdotes, it is also important to explore why exactly meditation is so helpful—and we can do that by looking at the science behind it.

While much of meditation’s benefits are still understudied, it has still been associated with improved loneliness, depression, anxiety, and other mental health conditions. Of these conditions, the benefits for cognitive decline and dementia are particularly topical for those over the age of 65. As you may already know, the risks of developing dementia and experiencing cognitive decline become higher as you grow older; and unfortunately, neither one has a known cure. In a more recent NCBI review focusing on mindfulness and dementia, “preliminary but promising results” were shown for mindfulness-based interventions in people with dementia and their caregivers. While meditation cannot cure dementia or cognitive decline, it can still help to lessen some of the effects. If you have a caregiver, it can also provide an opportunity to bond and unwind together.

Physical Benefits

While meditation is most commonly viewed as a mental health tool, it also has many proven benefits for physical health. In mid 2023, an article was published to the National Library of Medicine which detailed several physical benefits of meditation. Notable among these were benefits relating to inflammation, blood pressure, and blood cholesterol levels.

Unfortunately, as we grow older, dangerous health conditions such as strokes and heart attacks become more common;  These elevated risks are exacerbated by increased levels of low-density cholesterol in the blood, which can build up in arteries as plaque. Meditating consistently has been shown to increase levels of beneficial, high-density cholesterol which works to remove bad cholesterol from your bloodstream, effectively lowering the risks of both heart attacks and strokes. 

Meditation can also benefit those with diabetes, hypertension, and those with chronic inflammatory conditions. It is also often used as a tool to manage and deal with chronic pain, as it can strengthen mental resilience, which is crucial in living with such conditions. Interestingly, meditating has also been shown to have cell-level benefits, including the lengthening of telomeres—the proteins protecting your DNA—which improves cellular aging. Changes in gene expression have also been observed, with some evidence suggesting that meditation might improve your immune system, which naturally becomes weaker with age.

How to Start Meditating

After reading about all of the wonderful benefits of meditation, you are likely eager to start. That’s fantastic! You’ve successfully taken the first step. From here, the next steps are largely up to you. The great thing about meditation is that it has many different forms, meaning that you can tailor it to your needs.  Are you a busy person? Do you find it difficult to sit still for long periods of time? Asking yourself these questions can identify specific meditation styles that might work best for you. 

Trusting your gut and trying out a meditation style that stands out to you is a fine second step; so is trying out lots of different ones to see what fits. And if you don’t have any real sense of what might work best for you, keep reading! Below is a full breakdown of what meditation is, along with some tips and tricks to help you get situated.

Understanding Meditation

A common misconception is that meditating should result in a completely blank, thoughtless state. While meditation does have a quieting effect on your thoughts over time, it is less about silence and more about acceptance. A popular meditation app, called Headspace, uses the analogy of cars in traffic to represent the thoughts in our minds. As we meditate, our goal is not to fight this traffic, but instead to notice each thought as it enters, passes through, and leaves our minds. The more you do this, the more you will realize that each thought is just that: a thought. Letting them pass through your mind without judgement will also become easier. This is where the peace and calm comes from—not from the silence of having no thoughts, but rather from the ability to accept and release each thought as it arises.

Before you start, it can also be helpful to note your reasons for meditating. Are you hoping to gain the benefits listed in this article? Is this for your emotional or spiritual growth? Was meditating recommended to you by a friend? Whatever your reason(s) may be, keeping those clear and at the forefront of your meditative practice can do wonders for your motivation. There will be days that you don’t want to meditate; having your “whys” listed out for you, on paper or in your mind, can help to bring your focus back.

Setting a Time

Having a set time to meditate each day can help to solidify it as a habit. According to Healthline, the act of habit-stacking, or adding a new habit to one you already practice, can improve your chances of sticking with it for longer. This might mean meditating after brushing your teeth each morning and night, or meditating during a daily walk around the neighborhood. 

As older adults, it is especially important that you are staying physically, mentally, and socially active. As such, try to pick a time that will not interfere with any routine exercise classes or social outings. Meditation doesn’t have to be a long, drawn out process. In fact, in the beginning, it should be short—probably shorter than you think. While you are building this habit, starting small with just a few minutes at a time is the best approach. 

Picking a Place

In 2018, Science Direct’s research review concluded that habits are formed best when one’s environment reflects the habit they are trying to build. For example, if you are trying to “eat healthy”, having readily available healthy snacks will work much better than simply trying to resist unhealthy snacks through willpower alone. If you have the space to do so, creating a meditation area can be a great way to get yourself into the right state of mind. This space can be a corner of one room, or even a basket of meaningful objects that you can lay out, and doesn’t have to take up that much space. What matters is that it is meaningful to you, and that it helps you to meditate consistently.

Your space also doesn’t have to be completely silent either. It’s often thought that meditation should be practiced in a silent space without distractions, but this is both unrealistic and unnecessary. After all, your goal through meditation is to learn to accept and let go of distractions, so the sound of traffic, neighbors, or anything else should not prevent you from meditating. In fact, learning to notice, accept, and let go of these noisy distractions can grow your mental focus over time.

Choosing a Method

Another common misconception is that meditation must be done sitting still, with your eyes closed, purely focused on your breath. While many forms of meditation do involve sitting silently, others can be done while moving around, sitting, or even lying down. You can also keep your eyes closed or open, depending on what you find most comfortable. If you choose to keep your eyes open, keeping your eyes on an object, like a plant, can be helpful to maintain your focus. As long as you are focusing on the flow of your thoughts, or on the present moment, you can meditate in any posture.

For those with low mobility, a sitting meditation may work best. If you experience any discomfort, sitting on a cushion to elevate your hips can reduce the strain on your body. You can also sit on a chair, sofa, or in a recliner, if that is more comfortable; you can also meditate while lying down. While many kinds of meditation exist, the most common stationary meditations include breathwork, body scans, and mantra meditations. Each of these can also be done with a guided meditation, if you are unsure of how to practice them. Searching for “5 minute breathing meditations” or “5 minute body scan meditations” on sites like YouTube will bring up many thousands of possibilities.

If you don’t like to sit still, walking meditations are a great option. These involve actively focusing on the individual sensations of walking—such as the sensations in each part of your feet as they touch and leave the ground, the texture of the ground you are walking on, and so on. You can also do breathing meditation while walking by simply observing your breaths as you move. 

Making Adjustments

As mentioned earlier, you may need to try out different forms of meditation before you find one that works for you. Or, alternatively, you may practice a combination of different meditation techniques and swap them out depending on the day. Every person is unique, and so everyone will have a different method that works for them.

As an older adult, it may be the case that your body is less forgiving of remaining in a seated position for long periods of time. You may also have a health condition that makes certain movements harder. Taking breaks to stretch, meditating while lying down, or meditating while walking can reduce some of the strain on your body. You don’t have to be sitting perfectly still for meditation to work its benefits. Consistency is key, and finding a method that is enjoyable for you will make you far more likely to stick with meditation. 

Final Remarks

In this article, we have discussed the benefits of meditating, and how you might get started on your meditation journey. Learning this new skill can do wonderful things for your cognitive strength, as the process of learning new things has been proven to improve mental resilience, cognitive clarity, and overall mental health. 

However, when learning new things, it’s important to be patient with yourself. While you may strive for perfection in other areas of life, it is important to understand that there’s no such thing as the “perfect meditation”. Even those who practice meditation consistently will experience distractions, as the mind will always create new thoughts to think. Practice makes progress, not perfection! The trick isn’t to be free of these distractions, but rather to get better at letting them go as they arise. 

No matter your age, winter can be a difficult season. For older adults, it can be especially challenging; though you may experience real challenges like seasonal depression or loneliness, your symptoms will often go overlooked or be written off as “just a normal part of aging”. In addition to this, the colder temperatures and icy conditions can lead to physical challenges like illnesses and falls. However, this doesn’t mean that you cannot enjoy winter as an older adult. Far from it! With the right strategies for both your physical and mental health, your winters can go from woeful to wonderful.

Staying healthy – What does that mean?

The word “healthy” can mean vastly different things to different people. For a cancer survivor, being in remission may be all that they need to feel healthy again; for someone who used to run every day, it might be tough to consider themselves healthy as their body ages. Taking the time to explore what your definition of health is can help to show you what areas of your life you need to put more effort into—it can also help you to see if you are struggling to accept any age-related challenges.

Beyond your personal definition of health, there are certain things that every human being needs to stay well. In winter, it’s important to stay warm, keep active, socialize, and prevent illness as much as possible. This season is hard on both your body and your mind, so you should make sure to take care of both your mental and physical health. 

In the rest of this article, we will go over several areas of your life to pay attention to when navigating the winter months. These tips are general and are not personalized to your lifestyle, so remember to take things at your own pace. Only you know what exactly your healthy state is and what your abilities and limits are. 

Staying warm

As an older adult, it is especially important to stay warm during the winter, both indoors and outdoors. According to the JAMA Network, older adults and people with chronic illnesses—including those common in older adults, such as diabetes and arthritis—have a higher chance of developing hypothermia. Developing hypothermia is very dangerous, and can even be fatal. John Hopkins Medicine notes that unfortunately, “half of the elderly people who develop hypothermia die before, or soon after, being found”. Because of this, the best thing that you can do is take precautionary measures and avoid developing hypothermia in the first place.

When going outside, you should always check the weather first. It is better to be safe than sorry, so if conditions look bad, stay in. If you have to go out, be sure to let someone know where you are going, and when to expect you back. Becoming stranded outdoors because of changes in weather or falls may sound unlikely, but putting these safeguards in place can save your life should anything happen. Making a list of possible shelter areas—think cafes, libraries, community centers, etc—also reduces the chances of getting stuck out in the cold.

In terms of clothing, dressing in layers is a proven strategy to combat heat loss. Wear an inner layer of a sweat-wicking material like wool or polyester, then cover that with sweaters, long pants, and a waterproof or water-resistant coat. Avoid cotton, as it can easily trap and hold moisture. Getting wet is one of the biggest contributors towards hypothermia, so bringing an extra change of clothes is a good idea if you’ll be sweating a lot, or if you’ll be out for a long time. Top it off with a warm hat, mitts, and a scarf, and you’ll be all set!

When temperatures are cold, staying well fed and hydrated can also help to keep you feeling warm and toasty. As you digest food, your body naturally generates heat—foods that take longer to digest, like complex carbs, proteins, and healthy fats will keep you warm for longer. Drinking warm drinks is another great strategy. Though dehydration may seem like a summertime concern, it’s still very possible in winter, when the air is dry and the body is less able to sense dehydration due to the cold. Bringing a thermos of hot chocolate, tea, or another warm drink with you when going out can keep you warm and remind you to stay hydrated. Just be careful to avoid alcohol and caffeine, as these are diuretics and can actually worsen dehydration.

Even while indoors, hypothermia can be a risk. When temperatures get especially low, you should take measures to prevent your environment from getting too cold by setting your thermostat to a warm enough temperature—above 68℉ is recommended—and by reducing drafts. This can be done in a number of ways, depending on your budget. A quick fix for drafty windows is to hang blankets or thermal curtains as an added layer of insulation, as glass is a poor insulator on its own. If you have an open letterbox, you should also consider buying letterbox covers. If you’re okay with spending a bit of cash, adding draft-proofing strips and filling in floorboard gaps can help you to feel much cozier; if your floorboards are especially drafty, you can also invest in a nice carpet—bonus points if you use a carpet underlay. When draft-proofing your home, consider enlisting the help of your younger family members, as it may require a fair bit of physical mobility. There’s no shame in asking for help. In fact, it can create a great opportunity for family bonding.

Staying physically active

According to Healthline, older adults should aim to get about 150 minutes, or 2.5 hours, of moderate exercise each week. This should include strength training exercises, flexibility work, and exercises aimed to improve balance. While this may seem daunting, especially in winter, there are several ways to break this up into shorter, more manageable chunks. It is suggested that you break things up into a combination of short walks, longer walks, and exercise classes, which are all achievable in the wintertime! You just need to take adequate safety precautions.

If going out for a walk, the two biggest things you should be avoiding are hypothermia—which you are now a pro at—and falls. When the weather is icy, it becomes very easy to slip and fall, which can be very dangerous for older adults. As per the National Institute on Aging, the risk of falls increases with age, and with it the risks of broken bones, serious health issues, and long-term disabilities. Still, walking is one of the easiest and most accessible forms of exercise for many, so avoiding it out of fear of falling is not always the best idea.

Thankfully, there are steps that you can take to decrease your chances of falling. First and foremost, you should avoid walking outside when conditions are particularly bad—no amount of exercise is worth the risk that freezing rain or a flash freeze can bring. If you do want to get exercise on these days, consider doing a virtual workout from home. YouTube is chock-full of older adult exercise videos! All you have to do is a quick search for something like “guided older adult exercise without equipment”. If you do go outside, wear rubber-soled boots or shoes to increase traction, and consider investing in ice-grips for an added layer of safety; just remember to take these grips off while indoors, to prevent slipping or damaging your floors. If you use a cane, buying an ice-tip can also make things safer for you. And, even though it may feel silly, walking like a penguin can help to prevent you from losing your balance. Even with all of these measures, try your best to walk on cleared paths and avoid icy, dark, or wet patches of ground. Nothing is foolproof!

When conditions permit, you could also try heading to a local exercise class for something like Zumba, aquafit, swimming, or yoga—anything that will get you moving in a safe, fun way. This can be especially helpful if the weather outside is too cold to walk comfortably. Take advantage of that indoor heating!

Staying mentally active

Just as staying physically active is important for your physical health, staying mentally active is vital for preventing mental health issues. Particularly in winter, when days are shorter and people are naturally more isolated, mental health issues like Seasonal Affective Disorder (SAD), depression, and anxiety can appear. And no matter the season, a lack of mental stimulation can lead to the development or worsening of cognitive decline, Alzheimer’s, and dementia.

During the wintertime, engaging with hobbies at home can keep your mental agility up without risking your health and safety. If you enjoy reading, writing, knitting, painting, sewing, or anything else that you can do from home, try incorporating that into your daily routine. In fact, just the practice of establishing a healthy habit-filled routine can do wonders for your overall mood and wellbeing, no matter the season. Working in new habits like meditation, which is proven to improve both mental and physical health, can be highly beneficial.

Another excellent thing to work into your routine is dedicated time to learn new things. In an episode of the American Psychological Association’s podcast, host Kim Mills notes that “research suggests that continuing to learn new things throughout adulthood may be key to keeping your cognitive skills sharp as you age”. Learning new things like a new language, playing an instrument, singing, drawing, practicing technology, or anything else that interests you can improve both memory and attention. In fact, a study by Scientific American shows that if you stay consistent, learning new things can actually make your mind as sharp as someone 50 years younger! Winter can lead to a lot of time spent at home, which can be hard on your mental health. By using this time to improve your cognition, you will be able to turn this negative into a positive.

Staying social

The seasonal challenges of winter can make it hard to be social. Weather may cause you to have to cancel plans, and the shorter days might discourage you from making new plans in the first place. Whatever the challenge may be, there are still plenty of ways to stay social while also staying safe. Just remember to stay cautious and check the weather forecast if you plan to spend time outdoors!

When the weather permits, going out with friends on a walk, to do some shopping, or to have coffee together can be a great low-effort way to reconnect with others. If you are feeling a bit more adventurous, you could check out a winter festival or a local holiday market—if you celebrate Christmas (or even if you don’t!) this can be a great chance to pick up gifts to show your love to friends and family. Going to a festival is popular with families, as the wide variety of events provides something for everyone to enjoy. So grab your grandkids and get out there!

If the weather looks iffy, you’ll often be able to find indoor events in community centers, like holiday crafts and a variety of clubs. Engaging with your hobbies alone is good for your brain, but engaging with your hobbies alongside others is even better. In an article by the Senior’s Guide, book clubs in particular were noted as being highly beneficial for brain health, socialization, and overall lifestyle improvement. By searching on Google or checking your community center’s bulletin board, you should be able to find local clubs for knitters, readers, and so much more. If you’re more of a musical person, you can always attend live music shows, concerts, or join a choir; this can help you to meet fellow music enthusiasts too! 

Staying illness free

A final thing to note is the increased risks of illness in wintertime. As you probably know, the risks of catching illnesses such as the flu, common cold, and COVID-19 increase in the wintertime, making this season especially dangerous to those with compromised immune systems. As older adults, your immune systems are naturally weaker than average, which can make catching these illnesses more likely and more dangerous. 

To reduce your chances of getting sick, wash your hands frequently with soap and water. A general rule of thumb is to wash your hands anytime after going outside, to minimize the chance of bringing harmful germs into your home. Getting vaccinated will also help to both protect you and those around you, as vaccines effectively cut down on transmission rates through herd immunity, as explained by the WHO. For older adults, the CDC recommends that you get a higher-dose or adjuvanted vaccine for the flu to increase the vaccine’s effectiveness. As with anything healthcare related, it is best to talk to your healthcare provider if you have any questions or concerns related to vaccinations. In some cases, your vaccinations may be covered by Medicare as well.

Beyond vaccinations and general handwashing, you can wear a mask to further cut down your exposure risks. If you are going to a high-risk area like a hospital, or are feeling unwell yourself, wearing a mask can protect both you and others by minimizing the spread of viral and bacterial particles. While masks are not foolproof, they are proven to have a significant positive effect against airborne illnesses. If you are sick, or are going out into a public area, be sure to mask up.

Final remarks

Staying safe this winter doesn’t have to be hard. With proper planning, weather appropriate attire, and an awareness of your limits, you can enjoy this season just like any other. If this winter has felt particularly hard, don’t be afraid to reach out for help—mental health is just as important as physical health, and issues like seasonal depression are very real concerns. Talk to family, friends, or your doctor to work out your next steps. Don’t lose hope! Help is out there.

It’s not uncommon to hear people sing the praises of caregivers, and with good reason! Caregivers are kind, compassionate people who frequently have to deal with emotionally heavy and complex situations. If you are a caregiver then it is very likely you are dealing with clients who struggle with poor mental health or cognitive disabilities. You also might work with someone who has experienced a lot of trauma in their life, and you might have heard or been exposed to things that are incredibly upsetting to witness. 

Because of these intense circumstances, it can sometimes happen that caregivers experience something known as compassion fatigue. Compassion fatigue, as outlined by the Canadian Medical Association, is when someone who is dealing with someone else’s trauma or distress on a regular basis ends up taking on that trauma in a secondary manner. It’s almost like second hand smoke, you might be the one holding the cigarette, but if you spend enough time with the person who is, then you could face the same health consequences. 

People with compassion fatigue often find themselves withdrawn and disinterested in others. You may suddenly realize that you feel numb to the trauma of others, and react in a careless or sometimes cold and inappropriate way. You might also experience increased anxiety and depression, find yourself constantly feeling helpless and overwhelmed, and struggle with self-care or substance use. 

While there can be differences between burnout and compassion fatigue, they do often go hand in hand and if you are experiencing compassion fatigue then it is quite likely that you have already reached burnout. And, regardless of where you’re at, the following tips are helpful to protect you from either. It’s hard to care for others when you’re down, so read on to find out how to keep yourself healthy so that you can keep on being a rockstar caregiver. 

Know Your Limits

We live in a society where hustle is valued. Rest is often viewed as something weak and unnecessary. Just look at celebrities who boast about their 4 am wake ups, skipping lunch to workout in the gym and not getting home until 9 pm. But despite how much people glorify the idea of working nonstop, the reality is that human beings need to rest. In fact, adequate rest is one of the most important things you can do for your physical and mental health. Sleep gives our bodies time to rest and repair. During sleep our brains develop, which can help us function better during the day, be better problem solvers, and retain memories. Sleep is also when bodies repair from damage. Just think about the day after you’ve done a hard workout. While your body might be sore either way, it probably felt a lot better if you got a good sleep than if you only got a couple of hours of shuteye. 

Adequate sleep is also very good for our immune systems and our mental health. It lowers stress levels and can help us fight off those nasty colds that are especially prevalent at this time of year.

News in Health points out that it’s not just lack of sleep, but lack of good quality sleep, that can lead to serious health conditions like heart disease and dementia. 

Armed with all of this knowledge, maybe you’ll be a bit more inclined to prioritize rest in the future? Yes, it can be tempting to stay late at work or say yes to that late concert with friends, but how much is it costing you? Yes, people lead busy lives and sometimes you can’t avoid being tired. Your child is sick and you have to take them to the hospital, or you’re struggling to make ends meet and you have to work a second job. There will be some days where being tired is not a choice, and during those times unfortunately the only thing you can do is get rest when you can. However, there are many other times when you get to make a choice as to whether or not you say yes to something that is going to affect your peace, and if saying yes will disrupt rest that you need, then it might be better to say no. 

This might even go against things you know are healthy for you. For example, we all know that exercise is important, but if getting up to exercise means you’ll get less sleep than you should, then it might be better to skip your workout for the day. Lack of sleep can disrupt your metabolism and increase the likelihood of obesity, so if you’re not getting enough sleep then that workout probably isn’t doing much.

It can be hard to focus on rest, especially if it means forgoing something you enjoy, but, if you prioritize sleep and giving your body time to heal, then you’ll likely end up with healthier habits overall, and may be in a better place to be able to put time towards the activities you love. Plus you’ll be well-rested, and that always feels nice!

Therapy

Everyone could use help from time to time. Therapy is a great tool that can help you care for your mental health, and it’s often helpful even if you don’t feel like there’s a particular issue that needs to be addressed. Having someone to talk to about your emotions and experiences can help prevent something from becoming an issue because you’ll be able to catch it before it has the opportunity to grow. 

Therapy is like maintenance for your mind. You brush your teeth in the hopes of preventing cavities, and shower because you’d probably rather not smell, so talking to someone who can help you sort out your feelings is not that different. It’s caring for your mental health in the hopes of preventing something like depression or anxiety from taking over and seriously disrupting your life. 

Therapy might also be a great suggestion to make to your clients if you notice that some of your compassion fatigue is coming from trauma or mental health issues that they are expressing to you. As a caregiver part of your job is to be a compassionate listener, but that does not mean you are a mental health professional. There are some issues that require professional help, and you trying to step in to support them when you’re not qualified might end up hurting both of you. Instead, suggest they seek out guidance of their own. Point them towards Total Life, where they can receive Medicare supported therapy from therapists who are trained on how to tackle difficult subjects like grief and depression. 

Find Joy

It can be easy to get overwhelmed with all of the commitments that you have in life, but are you making time for you? Caregiving is all about putting your time and energy into another human being, so it’s extra important to find time to do the things you love. This might look like buying a painting kit to use while watching an episode of your favorite show, or picking up a celebratory cake to enjoy “just because.” 

Finding joy could be something big like starting a new hobby, but it could also be something as small as going outside on your deck to enjoy your morning coffee. We reach burnout for many reasons, but one can be because we have abandoned ourselves and our own needs. Prioritize you and what you want. You might even be surprised by yourself when you really listen. What you need to fill your cup might not be anything extravagant – it might just be making the time for  a few simple pleasures. 

Exercise

Yes, we did say earlier to prioritize rest before anything else, and that’s true! But exercise is still very important. While the recommendation, according to Health. com, is to get at least 30 minutes of moderate exercise five days a week, the reality is that any movement is better than none. It’s probably not realistic to jump into a five day workout routine if you are currently not doing exercise at all, so start small. Aim to do a five or ten minute workout video each day, something that is fairly easy to squeeze into your morning or evening routine, or even at the beginning of a lunch break. Once you’re comfortable with that amount of activity you can up the amount, and maybe even get into full length classes or training sessions. 

You might also want to think about how to incorporate more movement into your daily routine. Can you stand instead of sit for some activities, and are there opportunities to take the stairs, walk instead of drive, or even just get up every half an hour to stretch when sitting for long periods of time. 

A good tip when you’re trying to make exercise a habit is to find something you enjoy doing – that way you’re a lot more likely to stick to it. Youtube is a great place to start. There are lots of channels that offer everything from dance to weightlifting to yoga, so sift through to find something that speaks to you. Just because your friend swears by pilates doesn’t mean you have to do it too. Find something that makes you feel good and it’s a lot more likely that you’ll keep coming back than if you choose to do something out of a feeling of obligation. 

Time Off

If you’re able to, take a day off. Sometimes all it takes is a little reset to get you back to your compassionate and focused self. This might look like negotiating with your employer, or reaching out to another family member or friend if you are caregiving for a loved one. Sometimes caregivers trick themselves into believing that they are the only person who is capable of caring for and understanding the needs of the older adult they care for, but that simply isn’t true. That’s an unfair burden to place on yourself, and it’s important that you are able to step away and realize that the world won’t fall apart if you dedicate some time to looking after yourself. 

What’s particularly important about taking a day off is that you take a day off with the intention of doing something that’s actually relaxing to you. That might be spending the day watching movies in bed or going for a long run in the park, but it’s important that it be about you, and not time to attend to other peoples’ needs. You deserve to have someone care for you on that day. 

Food That Makes You Feel Good

We all know we should eat healthy, but you also want to be sure to focus on food that makes you feel your best. Too many people gorge on sugar that makes them crash, or dairy that makes their stomachs hurt, just because it tastes good. But, after the initial high of eating something tasty, you’ll probably start feeling sluggish and grumpy, which doesn’t lead to good physical results or good mental health. 

There’s room in every diet for indulging in your favorite foods, but be sure that you’re opting for choices that make you feel your best. Having pancakes with whipped cream might be a great choice for a lazy Sunday afternoon, but they probably won’t help you feel your best when you have to jump into action on a busy Monday morning. A snack of Doritos and Coke won’t help you focus on a difficult task, just as a plain green salad won’t make you feel fulfilled after a long day of physically and mentally demanding labor. 

When thinking about how to plan your meals, try to opt for food that’s colorful and varied. This means having protein, fiber, fat and carbs at every meal, and trying to make sure you always load up on vegetables and fruit. This way you’ll feel full, energized and satisfied so you can make choices with a clear head, and hopefully avoid falling into the brain fog and mood swings that often accompany high sugar foods, or foods that your body might be sensitive or intolerant to.

Ask For Help

Because caregivers are such competent people, it’s easy for others in their circle to believe they don’t need any help. You might even be someone who is constantly telling others that “I’m fine!” But, everyone needs a support network, so let other people in! Talk about your feelings and ask for help when you need it. Yes, therapy is a great option for general maintenance and more serious issues, but help might look like asking a friend to pick your kid up from school, or coming over to help unpack some boxes after a move. Humans work best when part of a community, so don’t be afraid to let yours in. Sometimes the smallest gesture can make the biggest difference. 

Caregiving is rewarding but challenging, so be sure to always listen to your body and what it needs. If you think you’re reaching burnout then sit down to see if you can make any of the above changes, and listen to anything else you think you might need. You are important and you deserve care too, so don’t ignore yourself. 

As the weather grows colder, nature slows down—trees go dormant, days get shorter, and many animals will hunker down to hibernate. You may notice this shift in yourself, too. With less exposure to sunlight, your internal clock can be thrown off and leave you feeling tired and sluggish, which in turn can leave you less motivated to get out and do things. However, staying social is just as important in the winter months, if not even more so. 

The Importance of Staying Social

According to the Cleveland Clinic, loneliness is “one of the most recognized contributors to mental health issues”. It has been associated with elevated risks for depression, anxiety, and general stress, as well as cognitive disorders such as Alzheimer’s; frequent social contact is thought to reduce the risk of dementia, which is particularly noteworthy for older adults. As you age, the risk of developing these cognitive disorders is greatly heightened. Staying socially active may prevent some of these disorders, or at least alleviate some of their symptoms.

In addition to this, loneliness can impact physical health; studies have shown effects on blood pressure and cholesterol levels, which in turn can increase risks of strokes and heart attacks—which are most common in older adults. And while social isolation is a concern year-round, it usually impacts you most in the wintertime, with shorter daylight hours and unfavorable weather conditions exacerbating its negative effects. 

Elevated risks of seasonal illnesses, such as the flu, can also create difficulty in making plans—causing further social isolation. With icy weather and lower temperatures, fears of falling and hypothermia can also cause many older adults to avoid making plans to go out. It’s a vicious cycle which can be very challenging to overcome. That being said, having a social winter is still achievable! You just need to approach it in the right way.

General Tips for Winter 

After learning the benefits of socialization, it’s likely that you want to start getting out more. That’s fantastic! In order to properly reap the rewards, it’s important to understand the challenges that come along with both the winter conditions and with your age, as this season often affects older adults most.

Prepare for the Cold

While you may have gotten away with skimpy clothes in your teens, it’s best to avoid getting cold as an older adult. As an older adult, you are more likely to develop hypothermia, which can cause damage to the heart, kidneys, and brain—and if untreated, hypothermia can be fatal. If you are going out in cold weather, be sure to take the necessary precautions to keep warm.

To prevent hypothermia while outdoors, always dress in multiple layers and wear hats, mittens, and scarves. Keeping your body insulated and protected from both wind and moisture is very important! Avoiding caffeinated and alcoholic beverages can also help, as these can actually increase the rate of body heat loss. Instead of drinking these, consider bringing a warm drink like tea or hot cocoa with you in a thermos or other insulated bottle. That way, if you begin to feel cold, you will have a quick way to warm up. Alongside staying well hydrated, make sure that you are well fed before and while you are out. Much like an actual heater, your body needs fuel to generate heat, so providing it with good hearty foods can make a big difference. 

On top of this, be sure to plan ahead before going out. Try searching for cafes or community centers near where you are planning to go. Should the weather take a turn, it’s a good idea to have several places where you could go and warm up, or wait out a storm.

Even if you are indoors, staying warm is just as important. Be sure to stay well fed, as mentioned above, and ensure that your thermostat is set high enough—one JAMA Network article recommended setting it to 68°F or higher. Keeping windows and doors closed and minimizing drafts can also help to keep you warm without elevating heating costs.

Avoid Slips and Falls

One of the most common fears in older adults is a fear of falls—this may be something that you share. If that is the case, winter’s icy surfaces can be especially nerve-wracking. There are several things that you can do to lower your risks of falling.

First, plan ahead and don’t go out if the conditions are bad. After freezing rain or flash freezes, it is best to stay indoors. If you do go out when conditions are icy, be sure to let people know where you are going, and bring an alert system—like a phone or whistle—to call for help if needed. Wearing rubber-soled boots and shoes with a flat shape (i.e. no high heels), as well as using ice grips can help to increase traction further. However, take care to still avoid icy surfaces whenever possible—these devices are not foolproof! Removing ice grips right after going indoors is also important, as they can cause damage and result in slips on indoor flooring.

When walking, take smaller steps and keep your hands out of your pockets. Having your hands in your pockets may be warm, but having them out improves your balance and will let you catch yourself if you do end up slipping. This video from the Alberta Health Services explains how to “walk like a penguin” to lower the risk of falling. And of course, choose where you walk carefully. Avoid dark or wet areas, and try to walk on cleared pathways whenever possible. 

Take Measures to Prevent Illness

As the weather grows colder, seasonal illnesses like the flu become much more common. This is for a number of reasons; colder temperatures can actually make it easier for the viruses to survive. Winter’s dry air also plays a role in these increased contagion rates. As explained in this Mayo Clinic article, in humid air sickness particles can join with water particles and become bigger and heavier—this causes them to fall to the ground. Dry air does the opposite. Since there are less water particles to join with, viral particles are able to stay airborne for longer. And, since people spend more time indoors, you are more likely to come into contact with these particles than in the warmer months.

In order to lower the risks of catching these illnesses, you can do several things. First and foremost, get vaccinated! Vaccinations work by exposing your body to weakened or inactive parts of the virus, which then teaches your body how to fight it later on. For those aged 65 and older, your doctor may recommend a specific kind of vaccine which is better suited to older adults; for example, the CDC recommends that adults over 65 years get a higher-dose or adjuvanted flu vaccine to maximize benefits. It is also possible in some cases to have vaccinations covered by Medicare.

Along with getting vaccinated, wearing masks while out in public spaces can reduce your exposure to viruses. From cloth masks to professional grade N95 masks, there are many options out there, but anything is better than nothing! Try to find something that you are comfortable with wearing and stick with wearing it whenever you go to an indoor public space.

Ideas for Wintertime Activities

Now that you are all bundled up, have checked the weather, and are protected against sickness, you can finally get out and have fun! In fact, you may already have plans, such as holiday dinners with family, or events to go to with friends. In case you are looking for more inspiration, we have listed several ideas below. These are listed in order from highest to lowest effort, as we know that some days are more energy-filled than others. This ranking is just a guide, and you may find some of the “low effort” activities to be difficult—always make sure to check in with yourself and your abilities for the day.

Check Out Winter Festivals and Markets

Visiting a winter market or festival can be a great way to get into the holiday spirit. Whether you celebrate Christmas, Hanukkah, Diwali, Kwanzaa, or simply like to treat your loved ones, there are many opportunities to pick up gifts for your special people. 

Festivals don’t have to be about gift-getting either. Many times, winter festivals will have performances—think parades, music, and ice sculpture shows—as well as competitions to participate in, should you be interested. Simply going to experience the sights and try the delicious warm treats is also an option! 

As winter festivals have a wide variety of activities, they can be great places to go with family and friends. No matter how old or young, there is something for everyone to enjoy. You can let your grandchildren get their energy out while catching up with your kids over some hot cocoa, or enjoy some beautiful ice sculptures with your neighbours and friends. Just make sure to dress warmly, and to not be afraid to move somewhere indoors if you start feeling chilly. 

Get Some Exercise (Both Indoors and Outdoors)

It is always important to stay physically active, and winter is no exception! As per the Centers for Disease Prevention and Control, adults aged 65 and older are recommended to get at least 150 minutes of moderately intense exercise a week. Exercising is not only good for you physically, but can also be great for socializing. By bringing a friend with you or joining a group, you’ll be able to get the best of both worlds.

Though the roads may be a bit treacherous, there are still many ways to exercise safely outdoors. For those of you with high mobility and energy, snowshoeing is a great way to get moving. It is a lot more tiring than regular walking, so be sure to keep things short and slow to start; you can rent snowshoes for the first few times, and then consider buying your own pair if you feel that it’s a sustainable activity for you. Other high energy options include skating and skiing. If you have lower energy or have mobility issues, simply taking a walk outside is still highly beneficial. Just be sure to choose your routes carefully to avoid icy or uncleared roads. For each of these, consider joining a group—walking groups are especially popular for older adults—or organize your own! You could organize a trip out to a local cafe, so that you have a warm destination to warm up in before heading back home.

If the weather is particularly bad, going to an indoor exercise class for something like yoga, tai chi, or aquatic fitness can help to keep you social and fit. If you have a walking group who you usually walk with, you could also try walking through a local mall. That way, you will be warm and still get to exercise and chat!

When exercising in the winter, it is also important to note that, while you may feel warm while you’re moving, you can cool off very quickly. Always dress warmly, and wear sweat-wicking layers to minimize heat loss.

Attend Indoor Events

If you just don’t feel like staying out in the cold, consider checking out some local indoor events. Many community centers will offer older adult-specific crafting events for holiday decorations, which provide fantastic opportunities to both engage your mind and meet new people. According to numerous studies, including an analysis by Sage Journals, crafting has been shown to enrich older adult life and improve mental health. And, by creating something with others, you can not only make beautiful decorations, but also create memories and friendships that will last for the rest of your life.

The festive season also often comes with a wide range of concerts, from christmas choirs to holiday rock. If you or your loved ones are music enthusiasts, consider buying some tickets to see a show! If you enjoy singing, you could also participate in events like Scratch Messiah, where the audience becomes the choir—no rehearsals, just the pure joy of singing with others.

If you’re someone who likes to stick with what they know best, joining a club centered around one of your existing hobbies can connect you with likeminded people. Try joining a knit-and-natter club to swap patterns and stories, or attend a book club meeting to discuss your most recent reads. With the internet, it has never been easier to connect with others; using sites like Facebook and Meetup, you’ll be able to search for exactly what you’re looking for.

Go Virtual

On some days it may simply be too difficult to go outside, whether that be due to road conditions, frigid temperatures, or low energy. In these cases, virtual events can connect you to others from the comfort of your own home. Some examples include virtual book clubs, talks or presentations, exercise classes, and much more. While using tech can be daunting, with the right help—for example, asking your family to help get you started—and lots of practice, you’ll be able to attend virtual events in no time.

Connecting with family and friends over long distances is also now easier than ever. If you have friends living abroad, or live in a remote area away from your loved ones, try setting up weekly or biweekly calls—with video, or just audio—to catch up on their lives. This can also be a great way to practice using technology!

Final Remarks

In this article, we have mentioned several strategies in both staying healthy through the winter, and keeping socially active. However, if you are struggling with intense feelings of loneliness, fatigue, and sadness, you may be experiencing depression, and the strategies listed above are not replacements for professional help. Talking to someone in your family, friend group, or reaching out to a doctor or therapist can help. Remember—even though it may be hard to see it, there is hope. Help is available. You don’t need to suffer alone.

Aging isn’t an easy thing. As we grow older, our age-related issues can start to weigh on us. Learning to work with your age, instead of fighting it, is crucial to staying happy and healthy. No matter how aging may affect you, there are several simple ways to make this journey easier on you, without having to completely change your lifestyle or routines.

The secret to building habits

Building small healthy habits can lead to an overall healthier lifestyle. However, many people will start too big and become unable to keep up these habits. For example—when was the last time you actually kept up with an ambitious New Year’s resolution? Grand plans can sound amazing on paper, but translating them into real life can be challenging. Using the following strategies can keep you from biting off more than you can chew, and keep you consistent.

1. Keep it small

The best habits are those that you can keep up with. This means starting small; probably smaller than you would expect. An easy way to do this is to identify a large goal, and then break it into smaller components until you reach something manageable. For instance, the general goal of “exercising more” could be broken down into individual exercises, like walking or swimming, which can then be worked into your routine.

The duration of these habits can also be cut down to suit your needs. If you have a busy schedule, shortening the length of time spent on that habit can make things a lot easier. Spending just 5 minutes on these habits to start can create a solid base for you to build off of in the future.

2. Build it into your routine

Carving out time for your new habits increases your chances of sticking with them. For seniors, your activities—such as routine meet-ups with friends, or exercise classes—are very important in maintaining your overall mental health. Ensuring that these activities are not hindered is vital. Try making a schedule, either physically or virtually, and write out your current commitments. Then, look at when you have the most free time and begin laying out time for self improvement. 

3. Use associated activities 

 When adding habits to your routine, you can also “habit stack”, or link a new habit with an existing one. This will create a consistent context for your new habit to be done in, which has been shown by the British Journal of General Practice to be important for habit formation. 

To start, try identifying triggers for the habits you would like to build. This could be a pair of walking shoes, a meditation area, or an inspiring quote or photograph. Then, place these objects in strategic locations to make these “trigger moments” happen at the right time. For example, brushing your teeth occurs twice a day; you might try putting a picture which reminds you of your new habit on the wall near your toothbrush, so that you are reminded to do it twice a day.

Step one: Setting goals 

As mentioned above, the easiest way to come up with small, achievable habits is to identify general goals first, and then break those down into manageable pieces. As such, the first step in aging joyfully is to set these initial goals, and then narrow them down until you reach something workable. 

This process doesn’t require any special equipment or planning. In fact, you can try this right now! With a pen and paper, try to write out some general goals for yourself, whether they be mental or physical, and then begin brainstorming specific ways to apply these goals to your life. If you are able to jot these down with no issues, you can move right on to step two. However, it can sometimes be difficult to come up with these on the spot—if that is the case, a few common broad goals for seniors, as well as some examples of how to begin breaking them down, are listed below.

Goals for the mind

As you age, your lifestyle naturally becomes more isolating. Retirement, reduced mobility, and the loss of friends and spouses can all lead to loneliness, worsened mental health, and cognitive decline. To combat this, you may have goals such as “make more friends!” or “improve your mental health.”

If a goal of yours is to improve your social life, the first step is to decide how you want to accomplish this. Do you want to invest more time into the friendships you already have? Or would you like to meet new people? Asking yourself these questions can help to make the path forward clearer. 

Spending less time alone will also naturally help to combat mental health issues like depression. According to the National Institute on Aging, studies have shown that “loneliness and social isolation are associated with higher risks for health problems (including) depression, and cognitive decline.” For those hoping to improve their mental health, taking steps towards becoming more connected with others can be a great help. Seeking out therapy services is also a good idea, especially if you are struggling significantly or are in crisis.

Goals for the body

As explained in this WHO article, aging is caused by “the accumulation of a wide variety of molecular and cellular damage over time” which can lead to a range of health conditions, including arthritis, diabetes, heart attacks, strokes, and others. As such, a broad goal of yours may simply be to “get healthier” in order to combat or prevent these issues.

There are several factors that influence your health. While some are outside of your control—like genetics, sex, or your childhood environment—others such as diet, frequency of exercise, and sleep quality can be improved through positive changes made to your lifestyle. Try examining each of these aspects in your life, and take note of where you could improve. This will give you a sense of which areas you should be focusing on when developing your healthy habits.

Step two: Creating habits

Once you have identified key areas in need of improvement, you can start to find and implement habits. Just as with your goal setting, you should look over your list of goals right now to see if any habits jump out at you. Your intuition can be your greatest asset when finding habits that will suit your lifestyle. However, just in case you are in need of some inspiration, some examples of healthy habits are listed below.

Habits for the mind

These habits may be helpful if your goals include things like improving cognitive health, forming deeper connections with current friends, or meeting new people.

1. Learning new things

In an experiment done by Scientific American, adults between 58 and 86 years old were encouraged to learn new skills over a 3-month period. The results showed that both memory and attention were dramatically improved, and that these results lasted; in fact, the one-year follow up showed that these elders had not only maintained their gains, but improved their scores to rival those of adults 50 years younger! If you are interested in reaping these benefits, you can try:

• Playing an instrument 
• Learning a language (a great option is Duolingo, an online learning tool)
• Singing
• Drawing (you could try drawing digitally too!)
• Photography
• Practicing to use technology
• And more!

These can be done for just 5 minutes per day to begin with. Remember, the trick is to start out small, and build consistency. Once you have established the habit, you can increase the length of time spent on it.

2. Schedule hangouts, or go to events

For those who want to deepen their relationships with their current friends, hanging out with them is an obvious answer. However, the hangout-scheduling process can become tiring and tedious. Instead of always deciding on a new time and place to meet up, try building a habit of seeing a particular friend/group of friends on a set day every week or month. Some ideas for activities include:

• Walks or hikes
• Baking together
• Playing board games
• Volunteering
• Common hobbies or interests, like birdwatching, knitting, or gardening

By repeating this process with multiple friends and/or family members, you will be able to create several days a month which are guaranteed to be filled with socializing, which can do wonders for loneliness. This can be done gradually too, with just one or two recurring plans each month to start. If this system works well for you, then you can implement it with more of your friends.

If your goal is to get out more to meet new people, or are looking for activities to do with current friends, try getting in the habit of looking for upcoming events each week. This can be done through community notice boards, or online using websites such as Facebook or Meetup; even just searching for “senior events in my area” can bring up a wealth of possibilities. You might try doing this at the start of each week, at a consistent time—remember, a consistent context is very important for habit creation.

Habits for the body

1. Limit substance use

Reducing bad habits is just as important as building healthy ones. This is especially true if you are older, as age-related conditions such as diabetes, high blood pressure, and liver problems can be worsened by substance use. If you currently smoke or drink, the following habits can be used as tools to help you quit:

• Make a list of reasons to quit each time you get a craving (this can be done physically or mentally)
• Swap alcoholic drinks with water or soft-drinks
• Eat before drinking
• Identify triggers (contexts when you become tempted to drink/smoke) and list alternatives 

Older people are half as likely to try to quit smoking, says the National Library of Medicine. Because of this, it is also important to have a solid support circle who you can call upon to help you stay on track. Each time you get a craving, you can try calling or messaging someone you love. You don’t need to make it a conversation about quitting if you don’t want to. Even a simple “thinking about you” message can help to distract you, and can also make your connections with those people stronger.

2. Healthy eating

Eating healthy is a goal for many. How you approach it depends on your current situation. If you are usually eating home cooked meals, you may not need to do much; if you are eating fast food for every meal, it may take more time to gradually transition away from that. No matter where you are in your journey, there are several easy things you can try:

• Place a fruit bowl alongside your usual snacks
• Eat one healthy meal per day/week/month
• Meal prep (salads and healthy sauces are great options for this)
• Have one vegetable with dinner each night

Starting small improves your chances of sticking with a new diet, and can also provide a sense of accomplishment once you are able to move on to the next challenge!  

Habits for both mind and body

A lot of healthy habits have some benefits for both your mind and body. Eating well, for example, is not just about having a healthier body; it has been proven to also improve mood, mental health, and quality of sleep. In fact, all healthy habits can be visualized as existing on a spectrum; on one side are the habits which are most physically beneficial, while on the other side are those that are most helpful for the mind. The following habits are merely those which sit closer to the middle of that spectrum, with the mental and physical benefits being balanced.

1. Exercise

Consistently exercising is one of the best things you can do for your physical and mental health. As you age, your mobility decreases, while chances of injury and chronic pain increase, which can make you avoid exercise. However, getting in the habit of doing lower impact exercises such as aquatic fitness and walking can improve digestion, heart health, lower stress, and much more. Some habits to promote exercise include:

• Daily walks in the morning, evening, or other free time
• Taking an exercise class
• Going to a gym 
• Going to a swimming facility

Senior-specific exercises like seated exercise and aquafit classes can provide an accessible way for you to grow your physical and mental strength, no matter your current physical ability.

2. Meditation

Meditating has been proven to lessen loneliness, depression, anxiety, and other mental health issues, along with improving cellular aging, blood pressure, and cholesterol levels—which reduces risks of heart attacks and strokes, which are both exacerbated by age. Meditating regularly is therefore highly beneficial, and can be done after waking up, before bed, or anytime you have a free moment. There are also many guided meditations online, starting at just a few minutes long, which can be helpful for first-time meditators. 

3. Consistent sleep

Getting a consistent amount of sleep each night can improve alertness, memory, cardiovascular health, appetite, and much more. If you have trouble getting to bed at a good, consistent time, try to figure out probable causes. Some general habits you can try to improve your sleep include:

• Having a consistent routine
• Reading or doing other soothing activities to wind down
• Putting away technology an hour before bed
• Dimming the lights while getting ready for bed

According to the Good Care Group, common causes include stress, medication, and illnesses. If you are worried that it may be something serious, such as an underlying health condition or side effect from medication, consider talking to your doctor. 

Step three: Reward yourself

This final step can make the difference between a short-term habit and a long term one. In an NCBI study, it was found that “older adults are motivated more by the habitual tendency to obtain reward” than their younger counterparts, who are more “motivated by the goal-directed tendency to improve their state”. Therefore, as a senior, you are more likely to stick with a habit if you have a clear, recurring reward than if you only have the final reward of being an improved version of yourself. 

Just as you came up with goals earlier, you should now try to think of rewards to give yourself at set intervals. This could be something like a pastry from your favourite cafe, a spa-day with a massage, or an outing to your favourite restaurant. The trick is to keep these rewards small enough that you can reward yourself on a consistent basis. You deserve it!

Above all, remember to be patient with yourself. Change takes time, and cannot be forced—reward yourself when you have been consistent, and be gentle with yourself when you haven’t. By sticking with your goals, you will be able to achieve the ultimate goal: aging joyfully.

It’s natural for seniors to require a bit of help as they age. Bodies start to slow down, and it can become more and more difficult to recall memories, even for someone who stays healthy and active. 

Sometimes disease rears its ugly head and speeds up the aging process, making it difficult to think clearly, or rapidly restricting mobility. For those individuals, it’s likely they’ll need help even sooner than others. 

But for those who are otherwise healthy, there are several habits one can adopt to potentially extend the ability to be independent. Even if struggling with another condition, these are all practical tips that can benefit anyone of any age. 

If you’re an adult child who is concerned about the wellbeing of your parent, and want to help them live as independent a life as possible, then here are ways you can support them. And hey, this is good advice for yourself as well. That, or give this article to your kids for them to read when the time comes. 

Puzzles

If you don’t like puzzles…too bad, because you’re about to! Puzzles have been shown by experts via Reader’s Digest to improve memory recall, increase discipline, and just generally get our brains going. Our brains enjoy being active and learning, and challenging them with something complex like a puzzle is like giving food to our minds. Puzzles are a great activity to introduce to your parent because there are so many different kinds, and it’s something that you can do together or they can do on their own. 

If the idea of puzzles truly isn’t appealing to you or them, don’t worry – there are so many different kinds of puzzles that there is sure to be something that’s a great fit. Here are a couple of ideas:

• Jigsaw puzzles – this is the traditional kind of puzzle you might think of when you say the word, ‘puzzle.’ You spend time putting together pieces to make a picture, and then celebrate because that was hard! You can also get 3D puzzles, which can make fun decorations around the house and are also good for bragging rights. Jigsaw puzzles come in a variety of sizes so start small, maybe with a 100 piece one, to see if you enjoy it. 

• Word puzzles – this can cover a wide variety of puzzles. They might include word finds, crosswords, or games where you’re given a combination of letters and have to come up with as many different words as possible within a certain time limit.
• Rubik’s cube – a classic 3D puzzle where you have to organize a colored cube until all sides have the same color. A delightful challenge. 
• Memory games – this might take the form of cards in pairs that you have to remember, or trying to memorize a series of objects in front of you after only a few seconds of looking at them. 

There are so many other puzzle options to choose from. Try checking out your local thrift store, or going onto neighborhood community groups to see if anyone has some they’re getting rid of. There are also lots of free word games online, and most grocery and book stores carry books that have crosswords and sudoku. Before long it will likely be something that both of you look forward to doing each day. 

Get Active

A great way to encourage independence is by helping your parent’s mobility. There’s a ton of evidence that supports how beneficial exercise is to everyone, but especially to seniors who start losing muscle mass as they age. Encourage your parent to do some strength training, either through at-home videos, their local community center, or with a private trainer. Strength training will help them retain muscle, which can make them more mobile and can increase the chances of a faster recovery if they get injured. 

Along with strength training, any increase in exercise is good. Go for a walk together, or make a date to go for a weekly swim. Sometimes someone just needs a good goal to work towards, so maybe you challenge each other to walk a certain number of steps each day, or to try as many different classes at the gym as possible. You could even make bingo style cards for your activities.

Of course, if you are encouraging activity in your parent then you quite literally should be walking the walk. Nobody wants to be preached to by somebody who doesn’t follow their own advice, so get out there. Exercise is not only great for your physical health but also your mental wellness, so it’s a win win for everybody. 

Learning

As we learned from puzzles, our brains love learning, but it’s not just puzzles that benefit us. Any type of learning is good for our brains, so find out what your parent is interested in learning and help facilitate that. Maybe they want to try out a woodworking class, or have always dreamed of learning Italian. Although nothing can stop Alzheimer’s disease, it is thought that learning is one of the best ways of slowing symptoms down, as evidenced by the story of this gentleman, on CBC News, who decided to enroll at university after receiving his diagnosis. 

If you’ve ever worked out a lot and then stopped for a period of time you might notice how stiff you are when you go back to the gym for the first time. Suddenly you’re not able to reach your toes like you used to, and you can’t press the same weight as before. A similar thing happens to our brains if we’re not learning new things and providing stimulation. Of course, this doesn’t mean your parent needs to enroll in a degree (although if they want to and they have the means then that’s great!), but going to a class, watching documentaries, or even taking up something like crocheting is a great way to get their brain going and hold on to that longevity. 

Medical Appointments

A great way to increase your parent’s chance of remaining independent is by ensuring they stay up to date with their medical needs. This means going to regular doctor check ups, staying on top of medications, and making sure they follow up with a doctor or specialist if they have any concerns or need further clarification on a diagnosis. 

It’s also a good idea to talk to them about their mental health. Many seniors are fairly private about mental issues, and might keep symptoms of depression or anxiety a secret. Encouraging them to speak to a mental health therapist or counselor is a great way to keep their stress levels down and better able to focus on the more enjoyable parts of life. Often cost or finding the transportation to a mental health appointment can be a barrier to treatment, so taking them to Total Life’s website, where they can find out more about therapy over the phone, and Medicare coverage, might be helpful in terms of getting them to take the first step towards better health. 

Find Out What They Need

Stress can be very detrimental to one’s health, and sometimes seniors may hide struggles they are having from their family due to shame and embarrassment. This leads to unnecessary stress and anxiety and can eventually lead to much more serious health conditions that could have been avoided if the initial struggle had been attended too much sooner.

To avoid this, try sitting down to chat with your parent to find out if there is anything they are struggling with. This might be something like keeping up with the maintenance of their home, or keeping track of online payments. When broaching this topic, make sure you do so in a comfortable and private place so they feel safe, and make sure to keep any judgement out of your responses. You’re only asking these questions out of a genuine desire to support them and their needs. 

Then, once you find out what the issue is, you can take steps together to address them. Maybe you need to set up automatic payments for them, or help them find a handyman or gardener to take care of some of their needs. Some of the things might even be easy for you to take care of, if it’s something you feel capable and willing to take on. 

We all need help from time to time, and asking for it doesn’t take away from our independence. By finding out what your parent needs now, it might mean they need less help overall in the future. 

Good Food

Just like with exercise, it’s always great to lead by example. If your parent doesn’t have the best diet, it might be time to encourage them to start leaning into healthier habits. Many people don’t want to change their lifestyle, so if you believe their diet is truly one to be concerned about then a good place to start might be with a doctor or nutritionist who can talk through the very real concerns associated with a poor diet, such as type 2 diabetes and heart attacks. 

Again, this might be something that you tackle together. Challenge each other to add one vegetable to every meal, or to skip the sugar in your morning coffee. Little good habits can help feed into bigger ones. 

One of the biggest setbacks people face when trying to eat healthier is to attempt to cut out all junk from their diet, which often means removing everything they enjoy. Instead, try focusing on overall healthier habits, while still making time for an occasional hamburger or drive-thru ice cream. This way you can both meet your goals, while not getting hangry I the process!

Community Involvement

Some seniors struggle with a lack of purpose after they retire. That’s why volunteering can be a great way to get them engaged with their community and help them feel useful and invigorated again. Talk to your parent about what kind of causes they’re interested in, and what sort of time commitment they’d like to make, and together you can look into food options for them. 

If volunteering is not their thing, they might instead look into trying a class or going to an event at their local seniors center. That’s another great way to help them build up a support network around them, and gives them something to look forward to in their week. Even one outing a week can do wonders for someone’s mental health, and often that snowballs into other positive habits. 

Check Yourself

Sometimes adult children worry too much. They see their parents getting older, and struggling with activities that used to come easy to them. This can lead to children overburdening themselves and deciding that their parents are no longer capable of doing anything, but is that really true? Are you doing things for your parents that they don’t actually need help with? Have you let their complacency or anxiety about certain tasks get the better of you and is your helpfulness actually enabling them to become less capable?

This is never something that anybody would want to admit, but it can happen. Now most of the time this comes from a genuine desire to be helpful and supportive to someone you love, but taking away someone’s agency isn’t helping them in the long term. 

Of course, you never want to take away support that your parent genuinely needs, but take a look at what you’re already doing for them, and ask yourself if your parent really can’t take out their garbage, or pick out groceries from the store. If it’s an activity that is unsafe for them or they’re unable to do then of course keep supporting them, but if it’s something you could be a little more light handed with then it might be a good idea to take a step back. It might also be a great idea to have an honest conversation with them. Tell them you still want to help them, but you want to make sure that they stay vibrant and active, and so there might be some activities they need to push themselves to participate in. 

Remember, it’s always a good idea to practice what you preach. If your parent is struggling, and they see you doing well because you are taking care of yourself, engaging in your community and constantly learning new things, then it’s more likely that they will be inspired to do the same. It might sometimes feel difficult to incorporate all of these habits into your life, but if you start now then you’ll be better set up for your own independence when you get to your golden years.

It’s normal for seniors to require some extra help as they age. This might be due to decreased mobility, a chronic illness, or simply because certain tasks are a little bit more difficult than they used to be. While some seniors are aware of their limitations and prepare for them or respond to them in the moment, there are others who are not as quick to reach out for help. This could be because of embarrassment, shame, denial, or, in the case of a cognitive condition, not even realizing there’s an issue that needs attention in the first place. 

That’s why it’s important as an adult child of aging parents to know some of the signs to look out for when the time comes for your mom or dad to think about getting some support or moving into an assisted living facility. Today, let’s go over seven of the most common indications that your mom or dad might need a little bit of help. 

Spending More Time Alone

Was your parent previously a social butterfly, and now more often or not they turn down an invitation to go out? This could be a sign that their health is failing and they need some support. While everyone needs some time to recharge now and then, too much time alone can lead to feelings of isolation and loneliness, which, as the National Institute on Aging points out, can lead to serious health issues such as depression, heart disease and cognitive decline. 

There are many reasons for why your mom or dad might suddenly be going out less. This might be due to mobility issues, if they are dealing with an injury, or because of a condition like arthritis that can make certain movements painful. They could also be struggling with the loss of their spouse or a dear friend. Grief can be completely destabilizing and make it difficult to go about one’s daily routine. 

Lack of interest in going out might also signal that your mom or dad is already struggling with depression or another mental health issue that makes them uncomfortable or unenthusiastic about the idea of going out. Socializing might cause undue stress, so they feel like it will simply be easier to stay home. They might also be noticing signs of cognitive decline and be too embarrassed to admit it, so they avoid seeing other people so that they don’t need to address any awkward questions. 

Now don’t jump to conclusions if your mom or dad declines one or two invitations. It’s healthy to spend time on your own, and as we age we might naturally prioritize more meaningful relationships and spend less time with larger groups in favor of smaller gatherings. But if you notice that your parent is frequently on their own, and seems to be avoiding time with you and other loved ones, then it might be a good idea to have a conversation with them to find out what’s going on. 

Things Are Getting Messy 

Everyone leaves a dirty dish in the sink from time to time, but have you noticed that things have seemed unusually messy at your parent’s house? This might present as crumbs all over the floor, stains on their clothing, or a lot of buildup in their shower and toilet. You also might notice that their bedroom is in disarray with a lot of clothes that haven’t been laundered, and several tasks around the house and property left undone, like an overflowing garbage or a lawn that is in desperate need of mowing. 

This is often the sign of a senior who is no longer capable of keeping up with their daily household tasks, perhaps due to mental or physical limitations. It might hurt their back or knees to bend down, or, perhaps they are too tired or depressed to do the chores needed to keep their house looking clean and comfortable. 

Noticing a change in your parent’s cleanliness is often not just about their house, as well. Sadly, many seniors who are having a hard time with their mental or physical health also struggle with maintaining their personal hygiene. This might look like not showering, trouble with wiping after using the toilet, forgetting or being unable to clip their nails, and letting their hair tangle until it might be completely unbrushable on their own. 

Again, many of these issues might be due to physical struggles that cause certain activities to be simply too painful, and your parent might be so embarrassed by this that they choose to let the matter get out of hand rather than reach out for help. It could also be the result of mental health struggles, and, in some cases, might be a sign of failing eyesight, and your mom or dad might not even notice how messy their house has gotten. 

Once again, it’s always good to sit down and talk with your mom or dad before assuming the worst. They might have been busy with something and simply fallen behind on housekeeping, or this might be a great opportunity to find out how you can help. Although sometimes this issue might indicate that they need extensive support, such as through a care home, oftentimes they might just benefit by having a few tasks taken off their plate. This might look like hiring a gardener or a housekeeper to come in once a week so they don’t need to worry about doing tasks that are too painful and difficult for them. 

What was that? Oh yes, I remember…

Has your parent seemed forgetful lately? This sign can be a little bit tricky to navigate, because, as much as you probably don’t want to hear it, it’s perfectly normal for our memories to weaken with age. Memory loss and brain fog can also be attributed to many medical conditions, as well as menopause, where a staggering 50% of women mentioned memory loss as being one of the worst symptoms. 

However, while forgetfulness from certain conditions passes, at other times it could signal the start of serious cognitive conditions such as dementia and Alzheimer’s disease. These diseases, while not curable, are important to catch as early as possible, as this can help with treatment of unpleasant symptoms, and help to make the patient experiencing it as comfortable as possible as they navigate these difficult diagnoses. 

So, if you notice your parent forgets the name of the remote control or who your elementary best friend was once in a blue moon, it’s probably nothing to worry about. But, if they are constantly searching for words, forgetting important events like birthdays or graduations and missing appointments then it’s important that you suggest they visit a doctor for testing. Even if it’s not something serious, it’s always worthwhile getting memory issues looked at as soon as possible. 

Mood Swings

Another common sign of a senior who is struggling with something is that you might notice them display some unusual behavior or emotions. This might look like them becoming very quiet or withdrawn when historically they’ve been friendly and outgoing. It might look like them getting angry for seemingly no reason and being mean and even offensive to others. While everyone has their moments, if your mom or dad is having a lot of emotional outbursts and are acting in a way that is unusual for them, it’s probably something you want to get looked at. 

Sometimes mood swings and sudden emotional changes are issues that can be addressed by a mental health therapist, or even a little bit of support from a loved one. This may be happening because your parent is struggling with all the changes happening in their life, and they aren’t quite ready to accept their changing body and mind. They might be angry at their physical and mental limitations and instead of doing the work to adjust to their new circumstances, they take it out on the people around them.

Another possible reason for emotional outbursts is due to confusion brought on by a cognitive disease like Alzheimer’s, so it’s always good to pay attention to any emotional changes in your parents. 

Inconsistency

Inconsistency might look like your parent missing doses of their important medication, or frequently missing appointments. While this might connect with memory issues, it might also be connected to poor mental health, as it’s common for people struggling with depression, anxiety or addiction issues to have trouble staying on track with a schedule. 

All of these signs are just little hints that your parent might need a hand. Quite often all they need is a bit of support or more frequent visits. But you don’t want to let something important slip by, so always be sure to bring up a concern when you notice something is different. 

Unexplained Bruise and Injuries 

Everyone gets an unexplained bruise from time to time. You might have a vague memory of walking into the corner of a counter or stubbing your toe, but you got distracted and forgot about it. That’s totally normal and an occasional small bruise or scratch with no explanation is not generally cause for concern. However, if you notice that you parent consistently seems to have bruises, cuts or other injuries with no good explanation for how they happened, then you should sit up and pay attention. 

Unexplained bruises could mean several different things, but one of the most common reasons is that they happened due to falls. Each year, 1 out of 4 seniors in the United States experiences a fall, but, according to the CDC, less than half of those falls are reported to doctors. 

Falls cause thousands of hospitalizations, traumatic brain injuries, and even deaths. It’s a serious injury for seniors, who often struggle with their mobility along with a loss of bone density. Seniors often struggle to recover as quickly as a younger person, which often results in further restriction to their movement. If falls are the culprit behind the bruises then it may be that your parent feels to ashamed to admit that they have been falling, but continuing to keep it a secret could lead to serious consequences. 

Another reason for bruises could be an undiagnosed medical condition, such as a blood clotting disorder. Of course, as with any medical condition, it’s always good to attend to it as soon as possible.

While there’s definitely often explanations for bruises or injuries, there’s one final explanation that you should be concerned about. Elder abuse is unfortunately much more common that you would probably like to admit. In fact, a study by the World Health Organization in 28 countries found that 1 in 6 seniors experienced some form of abuse in a community setting each year. This might come from a spouse, a friend, a nurse, or even a fellow care worker. While it’s never nice to think about, it’s important to immediately take action if you believe the senior you care for is experiencing any kind of abuse, either physical or emotional. Even some of the other signs on this list, such as mood swings, could be attributed to abuse, so be sure to keep an eye out if you have any suspicions.

Sudden Change in Diet

If you notice an abrupt change in your parent’s appetite or weight, then it could be a sign they need some help. People dealing with anxiety or depression might completely lose their appetite, or suddenly find themselves stuffing themselves with food out of comfort. And sudden, unexplained weight loss or gain could be the result of an undiagnosed medical condition that needs immediate attention. 

Addressing someone’s diet or weight is often a sensitive subject, so make sure to be thoughtful when addressing the issue. Make it clear that you’re not coming from a place of judgement, but concern. And, remember, it’s normal for everyone’s weight to fluctuate by a few pounds here and there. But, if you notice a dramatic change from their usual appearance or appetite, then it’s worth having a quick, kind check in to make sure they’re doing OK. 

This isn’t an exhaustive list of how to notice signs that your parent needs help. Seniors are constantly going through major life transitions as they age, and they will probably need help in many different ways as they deal with these new challenges. A good rule of thumb is to always listen to your own gut. You know your mom and dad – you’ve grown up with them all your life. If you feel like something is off, then trust that feeling and do some investigating. It can sometimes be hard for children to accept that their parents are aging, and they might avoid the topic as much as their parents do, but it’s important to keep your eyes open. If you catch an issue early then you have more time to fix it, which quite often means more years with your parents, and that is always worth it.