Sometimes the biggest hurdle to adding something new into your life is figuring out how you can incorporate it into your routine. You might be eager to start going to therapy, but you find it difficult to find the time, or maybe you’re simply feeling anxious about going, and so you keep putting it off and putting it off…That ends today! Therapy is something that is designed to make you feel better, so it’s important to prioritize it. Today, we’re going to go in depth on how you can make therapy part of your routine so that you can focus on improving your mental 

health. 

First, Find a Therapist

The first step is finding a therapist. Some people have been turned off from therapy because they went to someone they didn’t like, or tried a form of therapy that wasn’t a good fit and they stopped going because they assumed that that’s what all therapy is like and that if it didn’t work for them on the first go then it would never work for them at all. And the reality is that that couldn’t be further from the truth. Going to therapy is a little bit like dating. Sure, some people find a really good fit on the first date, but most other people need to go out with a few people before they find someone they really like. Sometimes you might even date someone for years and then realize that you love them but you’ve outgrown them, and you need someone else to take you on at this different stage in your life. 

Yes, talking to different therapists does take a bit of time and energy, but don’t forget that you are doing this as a way to prioritize yourself. Your health is worth spending this time. And, most therapists offer free introductory meetings of around 15 minutes, which is a great way to figure out if they might be a good fit for you. 

Because it can often be hard taking the first step, it’s a good idea to try to schedule a few of these meetings in the same week. That way you can get the annoyance of finding a good fit out of the way. 

Before you seek out a therapist, visit this article by Medical News Today. It gives you a helpful rundown on some of the different types of therapy that are available. Of course it might be difficult to decide on what is right for you without trying it, but it can give you a good place to start. You might be surprised at what works, so don’t write something off right away – it might just be the thing that changes your life for the better. 

Put Aside Time in Your Schedule 

Some people are able to keep track of their entire schedule in their head without a second thought. But, for the grand majority of the population that is not the case. If you haven’t put aside a designated time for therapy to happen each week then it’s a lot more likely that you’ll never do it. It’s amazing how fast time can slip by when you’re not paying attention. Suddenly you realize that it’s been four months since you said you were going to go to therapy, and now it seems like such an overwhelming task that why would you bother going for it now?

That’s certainly not something you want to have happen, so in order to avoid that you need to put aside time every week in your schedule that’s dedicated to therapy. Don’t just put an hour, make sure you put buffer time on each side of your appointment to make sure you’re not rushed going into it, or feel like you don’t have any time after to decompress or do something nice for yourself (something we’ll cover later in this article).

And, while of course there may be times when you have to switch your appointment time, do try to keep your therapy as consistent as possible, as in choosing the same time each week. Remember, this is about making therapy a part of your routine, and what do we like about routine? The structure and predictability that it provides us. Having therapy at the same time each week gives us something to look forward to and prepare for. Maybe you jot down some feelings or experiences you have throughout the week to bring into your session, or maybe you plan your therapy as a complete day off for yourself so that you can fully dedicate it towards your mental health. However you decide to plan it, making it a part of your regular routine is beneficial to your health in numerous ways. Northwestern Medicine tells us that routine can lower our stress, get better sleep and even focus on better eating and exercise habits. Plus, the idea is that therapy is going to improve your mental well-being as well, so you’re getting a double whammy of goodness by not only doing therapy, but making it a part of your regular routine. Go you!

Take Away Barriers

Sometimes we don’t do things because of something else that’s in our way. While there might be some serious and difficult to navigate barriers like money or time spent caring for others, there are other barriers that might be small in reality, but loom large in our minds. This might be something like nervousness around taking a bus to an appointment, or having trouble signing into an online account to take your therapy session. So, to get past these barriers you need to figure out ways to make therapy as easy as possible for you so that you aren’t tempted to forgo it because of something easily solvable. Arrange for a loved one to drive you each week, or commit to taking a cab. Or investigate those feelings around the bus – are you worried about getting lost or not making it in time? Take an earlier bus and go to a coffee shop nearby to enjoy a relaxing tea before your appointment. Study the bus routes to make sure you know exactly where to get on and off the bus and make sure to keep track of the schedule. Also be sure to keep the number of any emergency contacts on you as well as the phone number for the transit system, so you can call someone for help if needed. 

If you’re doing therapy online or over the phone, which is a very popular option on sites like Total Life, keep step by step instructions beside your computer or tablet so that you don’t need to worry about remembering how to sign in. Get a good set of headphones so you can hear well, and set up a cozy nook in your home where you can relax and do your therapy appointment in private. 

It’s the same kind of concept of putting your gym clothes at the foot of your bed, or making breakfast the night before. Sometimes it’s little things like that that can hold us back from taking part in activities that we know will make us feel better, so why not make it easier for ourselves? Remove the barriers that are standing in your way. It doesn’t matter if they’re a barrier for someone else or not. Everyone has their own blocks, so don’t obsess over whether or not your barrier is “reasonable.” If it’s making it difficult for you to do therapy then it’s something you need to find a solution to. It will feel so much better once you do.  

Do Something Nice For Yourself After

Everyone enjoys having something to look forward to, so why not make it a part of your post therapy routine? Yes, therapy itself might be something that you look forward to, but for many the thought of your weekly therapy session might bring up some conflicting feelings. While it’s true that therapy should help your mental well-being in the long term, it can often be difficult to process some of the feelings that can come up in therapy, especially if you’re not used to being open about your emotions. Talking through your feelings can be difficult and often quite exhausting, and you might find yourself feeling very drained after your sessions. 

That’s why there’s two things you should think about for after your sessions. One is to never plan anything too intensive after an appointment. You don’t want to rush off to a public event or focus on anything that takes up a lot of your thought or energy. You want time to relax and think about some of the things you and your therapist talked about, as there is often a lot of reflection that can happen after some of the discussions you might have in your sessions. 

The other thing you should do is to plan something nice for yourself. See it as a kind of reward for doing something that’s difficult. It might seem silly, but it’s important that we are kind to ourselves and give ourselves a little pat on the back for doing something hard. It’s like getting your kid an ice cream after taking a difficult school exam or playing a soccer game. Everyone is deserving of a little bit of pampering – why not you? 

What you do is up to you. It doesn’t have to be something big and extravagant, just something that makes you feel good. It might be getting yourself a cookie from your local bakery, or curling up in a blanket and listening to some good music for 30 minutes. Or maybe you make yourself a fancy dinner and watch a favorite movie. It can be the same thing, or you can decide on a new treat each week, but do try to make it part of your routine. You can’t control how you’ll feel in therapy, and it can be scary to commit to doing something each week that feels so unpredictable. But, if you know that you’ve put aside time to do something you enjoy after each session, then it’ll make it easier to do the scary thing each week. 

Focus on Other Healthy Habits

If you want to improve your mental well-being, then therapy is a great place to start. But it won’t be therapy alone that will make a difference. While it’s a great first step, improving your mental health means taking a look at all areas of your life to see what is and isn’t serving you. It’s probably going to be hard to stick to therapy without making some changes to the rest of your life – but there’s a good chance that’s why you’ve decided to go to therapy in the first place!

Mental wellness is not just about your mind, but about what’s going on throughout your body. It’s hard to feel centered or peaceful if you’re not getting enough sleep and all you’ve had to eat today is junk food. It’s likely that you’ll talk through some lifestyle changes with your therapist, but in the meantime think about small changes you can make right now to improve your overall routine and help you stick with therapy long-term. The key here is really to focus on little, achievable goals. If you aim for major changes too quickly then it can be difficult to stick to your new routine and it’s a lot more likely that you’ll fall back into your own habits and grow frustrated with yourself. Everyone will find what works for them, but here are a few ideas of some small changes you can make in your life that can contribute to better mental wellness. 

• Have a glass of water every morning. Staying hydrated is important, and starting each day with a glass of water is a nice refreshing way to set you up for success.
• Add a vegetable to every meal. Instead of trying to drastically change your diet, why not add something healthy? Add some broccoli, pepper, carrots or a side salad to every meal for some extra nutrients and fiber. 
• Add five minutes of movement to your day. No matter how busy you are, there’s always time for five minutes of movement. Put on a YouTube video, walk around the block, or simply stand up and dance. Any amount of movement is going to make a positive difference to your health. 
• Do a breathing exercise. There are lots of meditation apps and even YouTube videos that offer guided breathing exercises that are just a few minutes long! It’s a great way to take a quick pause to focus on calming down each day. 
• Set a timer and clean. When we’re in a bad space sometimes a mess can get out of hand. Instead of trying to tackle it all at once, set short timers and commit to cleaning whatever you can for just that amount of time. You’d be amazed at what you might be able to accomplish in just 5 minutes. You can do it once or even several times a day. Suddenly those messes might not seem so overwhelming. 

Hopefully this article gave you some helpful tips on how to make therapy a consistent part of your routine. Remember, it can take time to establish any habit, so be patient with yourself if you struggle or get frustrated. Before long it should be a regular part of your week. 

Some people think that therapy is only for people in the midst of a severe mental health crisis, but that couldn’t be further from the truth. While of course therapy is very helpful to those who are struggling with a serious mental health condition, it’s also a useful tool for anyone at any stage of life. Older adults in particular might benefit from sessions with a therapist, as they might be dealing with unique challenges as they age. In this article we’ll look at some of the reasons why therapy might be right for you, and the benefits you might experience from doing so. 

Life Transitions

A common issue for older adults is figuring out how to process major life transitions. While everyone experiences changes throughout their lives, many older adults have been living in the same place and going through the same routine for many years, maybe even decades, so a sudden major change might be a lot more jarring than it might be for, say, a young college student. 

Before we get into different kinds of life transitions, let’s talk about what it means. A life transition is basically any kind of major change that happens in one’s professional or personal life. Sometimes these changes might be viewed as negative or extremely positive, but in either case, they are likely to come with a wide range of emotions and upheaval in one’s life. Here are some examples of life transitions

• Retirement. While retirement is often a joyful an exciting time, it is still a major life change, and some older adults struggle with finding a sense of purpose now that they don’t have a regular job to give their attention to. 
• Death of a spouse. The death of a spouse or long-term partner is obviously devastating, but can also force a lot of other changes in one’s life. A spouse may have been providing support for chronic illness, or done a lot of the work around the house that the other person is no longer capable of, such as cooking or landscaping. And, even if the surviving partner is still capable and completely independent, the feelings accompanying such a major loss can be difficult to process alone. 
• Moving. Many older adults might choose to move cities to be closer to their adult children, but this can mean moving to an unfamiliar place where they don’t have an existing community. Another type of move might be into assisted living or long term care. This might bring up feelings of sadness and resentment at losing some independence and being in an unfamiliar environment. 
• Birth of a grandchild. While this is obviously a wonderful event, it can change a family’s dynamic, and sometimes conversations around how much help is expected can be difficult to navigate. 

A therapist can help you work through the complicated feelings that can surround the above or any other life transitions you may be facing. Not only will this help to lessen some of your own stress, but it can also allow you to focus on more of the positives in your own life, like spending enjoyable time with loved ones, or finding a new hobby to explore in your retirement. 

Cognitive Decline

Cognitive decline is a reduction in one’s mental ability and may affect memory, judgement and awareness and mood. Everyone experiences a small amount of cognitive decline as a natural side effect of aging, but for some it may be much more aggressive. This might be due to brain injury, various diseases, or a condition like dementia or Alzheimer’s disease. 

While some conditions, like Alzheimer’s, don’t have a cure, therapy can still be very helpful for those experiencing cognitive decline to help with the management of symptoms and the complex feelings that accompany them. Dealing with cognitive decline can introduce feelings of intense grief, anger and sadness, and although loved ones may be supportive, they may not know how to help you process your feelings around it. A therapist, especially one who is trained on an issue like cognitive decline, can be there to listen and help you sort out your feelings on the subject. 

There is even research out there that suggests that different forms of therapy may be able to slow some of the advancement of cognitive decline, including the use of arts therapy. While nothing is conclusive, the results seem to be generally positive, so it seems well worth giving a shot. 

Loneliness

One of the most common issues faced by older adults is feelings of loneliness. Over 40% of older adults report feeling lonely at some point, which is far too many people who are dealing with feelings of isolation. 

There are many reasons why someone might struggle with loneliness. As people age they tend to lose friends and family who they might have lived with or seen regularly. This of course leaves holes in one’s life that can be difficult to fill. And, even if there hasn’t yet been any significant losses, it’s not uncommon for older adults to not be as social as they once were. This might be due to feeling out of touch with the rest of society, or even like you’re invisible to others. Many older adults report feeling ignored by younger members of society, like they don’t matter. 

Illness or poor mental health can also create feelings of loneliness by making it difficult to go out to social events due to fear or embarrassment. 

Whatever the reason, a therapist can help you work through your feelings and offer tips to help you not only better manage your thoughts, but ideas on how you can become more social. While family and friends might encourage you to just “get out there,” they might not be able to offer the best advice on how to socialize in a way that feels comfortable to you. But, a therapist can speak to you about your concerns and help you find a way to spend time with others without pushing you too far past your comfort zone. 

Mental Health

The National Library of Medicine tells us that over 20% of people over the age of 55 have some kind of mental health concern. This can range from conditions like depression and anxiety to bipolar disorder and schizophrenia. While many mental health conditions, like the latter two, require medication to help an individual stabilize, all mental health conditions can be supported by also working with a therapist. A therapist can provide tools that can help an individual with a mental health problem better manage their symptoms, which can allow someone to take charge of their own life and focus on what makes them happy. 

Some older adults might have been dealing with mental illness for quite some time, but it may show up more aggressively as you age. This might be due to changing habits, loneliness, retirement, or because your mind and body changes as you age, and symptoms that didn’t bother you as much when you were younger might be a bit harder to ignore these days. 

Although the above points have already covered some benefits of therapy, they have mainly focused on some of the reasons an older adult might decide to seek out therapy in the first place. But for some people, they might feel like they already feel good, so why bother going to therapy in the first place? 

Of course it’s wonderful if you already feel good, and there’s never any pressure to go to therapy if you aren’t interested, but there are many benefits to speaking with someone, even if there isn’t a particular problem that you feel you need to address. And everyone benefits from sharing their feelings, so sometimes just having a dedicated time to talk about yourself each week is reason enough to stick with the habit. But aside from that, let’s look at some of the great benefits that you may see from consistently seeing a therapist, whether for a particular reason or not. 

Improve Relationships

Something that many people experience as a result of therapy is an improvement in their relationships with others. You see, even if you have good relationships with the people around you there’s a good chance you still have some people that you find tiring to be around, get into arguments with, or just feel like you have a hard time connecting with in the way you want to. 

A therapist is someone who has been trained to help you work through your own behavior and patterns so that you can find ways to better navigate through difficult conversations or how to handle it when a subject is brought up that you feel uncomfortable discussing. A therapist can help you set boundaries or be more empathetic so that you can respect your own needs while also see where someone else is coming from. 

Therapy can even help to improve relationships that are already good. You might love your grandchildren but feel like you have trouble connecting with them at times. A therapist can help guide you on ways to engage with them in ways that are more meaningful so that you can deepen those relationships. 

And, if you are dealing with something really heavy and difficult, such as the loss of a loved one or mental illness, then therapy can help improve your relationship by giving you someone to talk to who is removed from your life. While it’s obviously important to talk about these issues with the people you love, they’re not always going to be properly equipped to help you with these serious issues, and going to them as your only source of support might put a strain on your relationship. A therapist is trained to be able to handle all of that heavy emotional work, so that hopefully it’s not being put on those around you. Instead you can find ways at therapy to talk about those issues with your loved ones in a healthier way, while also leaving space for other conversations and experiences. This can lift pressure off of relationships and lead to better quality time spent together. 

Self-Care Techniques

We all know how important healthy eating, sleeping and exercise habits are, but what about self-care? While the term itself might be a little newer, the idea itself isn’t, and a lot of the techniques people might use to care for their emotional health have been employed for centuries. 

Something we all learn as children is the idea of self-regulation. This means managing our emotions in a way that is appropriate for a situation. For example, as a toddler you might have screamed if you didn’t get what you wanted to eat for dinner, however, as you grew older you likely realized that doing so would not change what was on the table, and was very likely to end up in an undesirable consequence. Instead you learned to control that outburst and found ways to manage your disappointment. 

Now, we all learn some form of self-regulation, but the reality is that many of us might have not learned the best ways of managing our feelings, even if it’s not apparent to the outside world. Some people deal with intense anger, sadness, and many other emotions, and can find it very difficult to shake those feelings off. Some might hold onto resentments for years, and, as they get older it might become more and more difficult to control your feelings. You might start feeling like that screaming toddler all over again. 

A therapist can help you develop good self-regulation techniques so that your feelings don’t feel so overwhelming and you can focus on more important things. Every person is unique so there isn’t a one size fits all approach to self-regulation. You and your therapist can try out different things to find out what is the best fit for you in different situations, but here are a few techniques that people use to help them manage their emotional health. 

• Meditation. Different forms are used all over the world to help people de-stress and better manage their emotions. Meditation is generally something that you would do every day in order to see a long-term impact on your health. Depending on what works for you that might look like anything from 2 minutes to an hour a day of meditation. 
• Breathing exercises. Many people find that regular breathing exercises, especially after an intense situation, can help them calm down.
• Journaling. There’s been a lot of research that shows that writing down our experiences and emotions can give us an outlook and help us process what we’re feeling. 
• Movement. Just as exercise is good for our bodies, it’s also good for our minds. Many people find exercise or any kind of movement, like stretching to be very helpful when it comes to moving through difficult moments. 

This article was just a small list of some of the ways that therapy might be beneficial to you. There are countless other ways that people see therapy making a positive impact in their lives, so what are you waiting for? Try it out to see if it will make that same positive change for you. 

While you might have a busy social calendar, for many older adults they don’t get the opportunity to get out and about as much as they might have when they were younger. This might be because of illness, injury, mental health or any other number of things. Regardless of the reasoning behind an older adult’s tendency to spend more time at home, what it means is that there is often an added pressure for any outings they do go on to be extra special. This is of course a stress on the individual in question, but also on you, if you are the one planning this outing. 

Thankfully we’re here to help you out today with tips and tricks to make the perfect spring outing go off without a hitch. Even if you’re not someone who likes to do a lot of planning in your everyday life, this might be a good time to make an exception. Organization and scheduling can make a world of difference when you’re spending time with an older adult, and can help you feel prepared for any possibility. 

Have a Chat

Although you likely know your loved one well, it can still sometimes be easy to get caught up with our own ideas of what makes a nice outing, instead of considering that our loved one might prefer a different experience. That’s why it’s so important to have a chat with your loved one ahead of time to find out what kind of excursion they’d like to have. They might want to have a busy day of shopping and exploring the city, or they might prefer something much more lowkey like a walk in a local park followed by a quiet coffee. Don’t assume you know what they’d like. You can certainly suggest options based on their preferences, but don’t push something on them if they don’t appear interested, this is about making a positive memory for them, so focus on whatever they’d like to do the most. 

Check Timing

Nothing puts a damper on an outing like realizing the spot you wanted to go to isn’t open on the day you go to visit! Thankfully, company websites and Google makes it easier than ever to check the opening hours of museums, cafes, restaurants and anywhere else you might want to visit. Even if you are confident that where you’re going is open it’s always good to double check. It might be the odd time that cafe you like is closed for a staff meeting, or the zoo is closed for a wedding! You just never know. To play it safe you can call directly or check Instagram, which is where a lot of companies will post about special exceptions to their regular hours. 

You’ll also want to check out the schedule for public transit if that’s the way you’re going to be getting around. You don’t want to end up waiting for 30 minutes at a stop, or discover that the bus you were going to take doesn’t run on Sundays! This kind of planning might seem tedious, but it only takes a few minutes and will help to make your outing a success. 

Check the Weather

Of course there’s no way to fully predict the weather, but generally weather stations do have a pretty good idea! While April and May are gorgeous months in some states, in others it can really fluctuate, and a spring snowstorm might very well be on the table. While you might be used to unexpected weather, it’s important to take the predictions into consideration when planning your day. Your loved one might not be as comfortable going out in rain or snow, and if you’re planning on spending time outside then you’ll want to make sure you have all the appropriate gear to keep you safe, comfortable and warm. Check out PCMag for a list of some of the most reliable weather apps.

Plan Breaks

While your loved one might be eager to have a jam packed day, it’s also very likely that they are going to need time to recharge between activities, so it’s important to not only plan strategic breaks, but also be sure to check in and be flexible enough to take breaks whenever needed. Here’s a few things to think about when planning breaks:

• Build them into your schedule. A break doesn’t have to look like a break, because some people might be resistant to the idea of needing a break. Insead make time to grab a coffee or a treat where you can sit down and relax, or build a meal right into your day. 
• Pack snacks and water. Even if you’ve put aside time to eat, you never know when blood sugar might run low. To ward off drops in energy be sure to bring a bag with granola bars, fruit or other snacks, along with a couple of bottles of water. Family Food on the Table offers up some other great on-the-go snack ideas. 
• Be aware of seating. Call locations ahead of time to find out how much seating is available. Some museums and attractions have lots of benches or chairs, but others might have little or even none at all. It’s good to know in advance so you can decide whether or not that venue is right for you and your loved one. 
• Be ready to call it. Gentle explain to your loved one that the day can end whenever they want. If something is missed it can be visited another day. It’s not worth continuing if something is too exhausting. Always better to enjoy whatever their energy allows. 

Breaks will help you and your loved one recharge, so it’s very important you scatter lots throughout the day. It’s amazing what a few bites of a granola bar and a sip of water can do! 

Have a Backup Plan

Even the best laid plans can go awry – that’s why it’s a good idea to have a backup! Just as someone planning an outdoor wedding likely has a backup venue indoors, or at the very least a really good tent, it’s always a good idea to have a few backup options up your sleeve just in case one of your plans falls through. And, even if everything is running smoothly, your loved one might have a change of heart. This could be especially true if they’re suffering from something like anxiety and might find it challenging to be in social situations. Even if you don’t end up using a backup plan, it’ll show your loved one how much you care about them having an enjoyable experience, and it’ll take a little bit of the stress off of you because you’ll know that no matter what you’ll be able to have a great day.

Pack the Essentials

Along with snacks and water, it’s important to pack anything else that your loved one might need throughout the day. This includes sunscreen, extra layers, medication, a first aid kit, emergency contact info, a backup phone charger and anything your loved one might require for any medical devices that they’ll be bringing with them. It’s also a good idea to make sure that they have a copy of your number and emergency contacts in the unlikely situation that the two of you are separated. 

Double Check Dietary Needs

While it’s very likely that you’re already aware of your loved one’s dietary needs, it’s always a good idea to check in prior to your outing to make sure you’re remembering any specific dietary needs or allergies and what kind of accommodations need to be made for them. Someone who’s diabetic or dealing with high blood pressure or cholesterol will likely require a specific kind of meal, while someone with celiac disease or a severe allergy might not be able to eat at restaurants that serve their allergen. Remember, this is about your loved one, so even if this means that you’re eating at a restaurant that’s not your favorite, it’s important to prioritize their needs. They’ll appreciate you finding a spot that’s safe and delicious so that they can enjoy their meal without worrying about their health. If you’re unsure about the policies and procedures at a restaurant it’s always a good idea to call in advance to see if they have good options for your loved one. 

Think About Energy

If you’re planning an all day or afternoon outing you’ll want to plan for the inevitable energy drop. That’s why it’s a good idea to plan the more labor intensive activity, such as a walk, a visit to a museum right after a meal and earlier in the day, so after breakfast or lunch. Then you can finish up with a meal which gives your loved one time to relax and recharge. Of course, breaks will also help boost energy, but you still don’t want to plan a slow morning followed by something that requires a lot of energy, as it’s very likely that the energy will dip later in the day. 

Check Local Events

Your loved one might have a specific idea for an outing in mind, but they also might simply tell you what they like, or ask you to surprise them completely. So, for inspiration, you can check out what events are running in the newspaper, a local magazine, or even search “events in my area” online and input the dates you’re looking for. There are often local markets, concerts and craft fairs that are only around for a couple of days, and visiting one can be a lovely way to pass an afternoon. 

You can also contact your local seniors’ center to find out what activities are happening there, or see if they have a bulletin board where community members post flyers advertising special events. 

Don’t Let Money Stop You

If you’re tight on cash but want your loved one to have an enjoyable experience, don’t fear! There are so many ways to have a great day without spending a lot of money. Here are some ideas:

• Arts and crafts. Go to the dollar store and pick up a few affordable items like markers, stickers and paper and have a craft day! You can find out what sort of crafts your loved one would most like to do beforehand and then make sure that you stick within a certain spending limit. 
• Make your own pizzas. If going out is not an option, why not make your meal fun by doing something like setting up a pizza station? Yes, you’ll still have to spend a little on food, but not nearly as much as you would going out to a restaurant. You can make dough at home, or even do individual pizzas on naan or pita. Set up sauce, cheese, pepperoni and a few veggies and let your loved one choose their own toppings! This could also be done with something like pasta, sandwiches, ice cream sundaes, and salads. 
• Movie night. Going out to the movies is expensive, but it’s a lot more affordable, and comfortable, at home! Bring out the foot rests and blankets, pop some popcorn, grab some candy and choose a movie to watch together. You can even set up a little concession stand and make pretend tickets! This is a fun way to watch a movie that’s also a lot more relaxed. You can pause to use the washroom or grab another popcorn whenever you want! If you don’t have a streaming service, get in touch with your local library, they often rent movies or sometimes even have some available to stream online. 
• At-home workout class. YouTube is filled with fun and energetic workout classes that you can do from the comfort of home. Choose something fun like zumba or a dance workout and reward the effort by finishing off with a homemade smoothie. You can also make homemade gatorade by putting a pinch of salt and sugar in water with a dash of lemon or lime. Make sure to taste it first to make sure you’ve got the balance right! 

With all of the tips above it should be a breeze to plan the perfect spring outing with your loved one. Once everything is in motion, try not to stress too much. Yes, you might want everything to be perfect, but there’s a good chance that what is most important to your loved one is quality time with you, so don’t forget to be present. Instead of thinking about what’s happening next be sure to sit with them, make eye contact and listen. Don’t push them to do too much if they’re tired, and be sure to make it known that spending time with them is what is most important to you as well. Here’s to a wonderful adventure and a brand new season!

As your parents age, it’s important to consider the next steps in their journey. Many people are resistant to thinking about future health needs, as it might suggest a lack of independence or autonomy. However, planning for the future allows for a feeling of safety and control, instead of a lack of it. Regardless of whether or not someone stays in good health, it’s perfectly normal to have to adjust routines as one ages. Imagine yourself as a figure skater: in your 70s you might still be able to move smoothly on the ice, but no matter how fit you are, you’re not going to be able to do a triple axel anymore (at least, without hurting yourself very, very badly). Bodies and minds change, and that’s a normal part of aging. Instead of resisting it and getting angry, it’s important to find ways to adjust your life so it’s still exciting and enjoyable, while making accommodations for your current needs. 

As an adult child of aging parents, you can help them think about and plan for their future care needs so that everyone is involved and knows what to expect. This is helpful for them but can also help you prepare for how you want to handle your own future when the time comes. 

Talk Early and Often

When it comes to care plans you should start talking about them as early as possible, preferably before anything becomes an urgent issue. If you want until a problem has become too difficult to ignore, then it’s more likely that the solution for it will not be to everyone’s liking, because finding care as soon as possible will trump finding care that everyone is excited about.

So, to avoid that, sit your parents down early. This might be in their late 60s, or whenever they start to discuss retiring or scaling back. Here are a few things to think about:

What is Their Vision?

When you sit down with your parents one of the first things you should ask them is what they their future to look like? Are they planning to downsize? Would they like to keep their house? Do they want to be taking care of a full estate as they age, or are they looking to take on help? Would they like to be a part of a retirement community? Would they like to travel? Getting an idea of what their wishes are can determine some of your followup questions, such as:

What Happens if Their Plan Isn’t Doable?

Many older adults might have a set image of what their lives will be, but don’t have any flexibility around the idea of changing up that image. Yes, it might be an appealing prospect to live out one’s life in a large home and be out and about driving, running, gardening and socializing up until the very end, but the reality is that that is not realistic for everyone. Illness, injury, and mental health all might impact your parents’ ability to live life the way they’d prefer, and it’s important to consider alternative options for care should the need arise. So, if they want to live in their home, what is the plan going to be if they suddenly aren’t able to care for it anymore? Do they have somewhere else they would move, or would they bring care into their home full time, and if that’s the backup plan can they afford it?

Finances

Finances play a large role into what kind of care plan your parents are going to be able to make. Having full time care in their own home might be the option that they like the best, but, according to A Place for Mom, the average hourly rate for home care in the United States is $30, which is likely out of reach for a large portion of the population. And that’s just a basic number for care, the cost is going to go a lot higher if either of your parents have complex medical issues that require expensive medications, medical devices or specialized care. 

This is a good time for you to have an honest and transparent conversation with your parents and their finances to discuss what care options are actually available to them. Of course, when planning for the final chapter of one’s life it can be difficult, because no one ever knows exactly how much time they have. So while no one wants to be stingy and not be able to go after what’s enjoyable to them, it’s also important not to overspend and then end up destitute several years down the road. 

Senior Lifestyle offers some good tips about different payment options for pensions or retirement savings, as well as what kind of healthcare support may be available to older adults. You can also speak to your bank to find out whether they have any financial advisors on staff who might be a good fit for your parents and their specific needs. 

This is also a good time to discuss any financial contributions you are able to make, if any. Some adult children are in a very comfortable position and happy to help out their parents financially, while others might not be able to, or even if they are, the relationship may not be a happy one, and so you might not be as keen to get involved in financial affairs with your parents. You are never under any obligation to support your parents with money, but it is still important to bring up the subject, even if it seems uncomfortable. You don’t want there to be any confusion when it comes to finances, as misunderstandings can end up creating tension and derailing plans that were put in place with a false idea of how much money would be available. 

It’s also important to bring up your situation because even if you believe that you have a clear understanding, if you start to help your parents more and more then sometimes the lines can be blurred and resentment (and costs!) can quickly pile up. Here are a few costs to consider that could become easy to get tangled up in. 

• Driving. If you’re driving your parents to several appointments or errands then the cost of gas can quickly add up. You might be OK with an occasional favor, but if you’re frequently ferrying your parents around, especially if you’re missing work for it, then your wallet could take a serious hit. If you’re fine with that and comfortable swallowing the cost then that’s fine, but if the idea of that makes you uncomfortable then it’s worthwhile having a plan in place with your parents. Perhaps that they pay part of your gas fills, or pay if you drive them more than a certain amount each week. 
• Errands. Picking up an occasional jug of milk and some apples for your parents once and awhile is one thing, but it’s another entirely if you agree to pick up their groceries for them and then they never offer to pay you back. Having an easy repayment system in place by using e-transfer, or you might agree to take their card to the shops so that they can pay directly are a few ways to address this issue. 

One of the most common reasons for  arguments is money, so get the discussion out of the way so that you can focus on your parents’ health. This doesn’t mean that you won’t keep talking about and or that circumstances and feelings can’t change, but if you bring it up early then it will simply become part of your regular check-ins about your parents’ health. 

Who Else is Involved

It’s good to know who else is involved in your parents’ care, and who is a member of their support network, as medical professionals, and other friends and family who can be called to help out or should be contacted in the case of an emergency. 

This information is also important to have available so that you know who to contact in the event that your parents are not able to call themselves, such as in the event of a serious injury or due to serious cognitive decline.

It’s also good to talk to your parents about how important socialization is for maintaining good mental health, as outlined by Cleveland Clinic. Many older adults tend to withdraw from public life due to depression, or sometimes feelings of embarrassment at their changing abilities due to age. But a robust support network and community is so important for staying healthy and could make a big difference in your parents’ longevity. 

How Much Are You Involved

Obviously you are reading this because you’re involved in your parents’ care plan to some extent, but exactly how much are you involved with or willing to be involved with? Are you agreeing to taking them to a weekly appointment? Are you quitting your job to become a full time caregiver? There’s a wide range of options available in terms of you getting involved, and so much of these conversations are going to be about possibilities that may never come to pass. In an ideal world your parents will need minimal help, but if they suddenly need intensive care are you able and willing to provide it? Sometimes you may want to provide it but not be able to due to other dependents or a demanding work schedule. And, what if things change? Your life might be open and your parents are healthy right now, but in 10 years things could take a turn for the worse and you might not be as free as you once were. You don’t want to drive yourself crazy with worst case scenarios and “what ifs” but it’s also important to be realistic about the fact that circumstances can change over the years. 

Power of Attorney

An important part of making a healthcare plan is your parents deciding who they want to appoint as power of attorney. Power of attorney is someone who can make financial or healthcare decisions for someone else in the event that they are unable to do so for themselves due to incapacitation or not being available for something in person. Of course, choosing a power of attorney doesn’t mean they need to be active right now, but choosing when during complete mental fitness is important as it means that your parents can be put at ease knowing that someone they trust will be handling their affairs should they need to. Your parents can even appoint more than one power and attorney, and either have both of them decide on decisions together, or have different people assigned to different tasks, such as one person to healthcare and another to finances. 

If your parents choose you to be their power of attorney then it’s important to also have a discussion about what their wishes are. Such as how they want their money managed, and what kind of medical decisions they want made during serious situations. For example, if they are ill and extraordinary measures would need to be taken (as in medical procedures that could be extremely painful and invasive) in the hopes of prolonging life – do they want that? Some may want any and all measures taken, while others may prefer to be peacefully let go if that situation comes up. Talking about this will also help your parents make their choice because it’s important that they choose a power of attorney who will honor their wishes no matter how much it might go against their own. It is unimaginably hard to accept the sickness or passing of someone you love, but it’s also important to let them have dignity and autonomy even if they’re no longer able to advocate for themselves. Find out more about choosing and the role of power of attorney at the American Bar Association.

Make Changes Early

Your parents might still be in excellent health but it’s clear that there are already mobility issues or certain tasks like cleaning or mowing the lawn that are proving to be more difficult than they once were. Instead of waiting until cleaning becomes impossible or your parent has a bad fall, why not make the changes now that you know you’re going to have to make later? Arrange to get in a weekly cleaner and make the neighbor’s kid happy by giving them a few bucks for mowing the lawn when the grass gets too tall? If your parents are struggling with balance, install grab bars in their home and clear the house of clutter to avoid tripping hazards. 

While some people might be resistant to making changes before they think they “need to” it could actually be incredibly helpful. Sometimes a task like cleaning might be causing a lot of stress that your parent isn’t even conscious of, and taking it off their plate can help them focus on activities they enjoy instead of worrying about how they’re going to clean the top of their cupboards. 

Make a Sleep, Diet and Exercise Plan

Back to the basics! Our final tip for building a care plan is to chat with your parents about their sleeping, eating and exercise routines. These things are the foundation of health, and can help prevent some conditions from developing, and can help manage symptoms if a condition is already present. Even if your parents have limited mobility it’s still important to find routines that move their bodies and help them to feel good and refreshed. 

It’s a lot to think about, but once you get the ball rolling with the first conversation you’ll soon be confident in a solid care plan for your parents that will last years into the future.

There’s plenty to look forward to and enjoy in your golden years. From retiring, to traveling the world, to meeting your grandkids, and so much more, this period of life is packed with joy. However, there are also several challenges that can make it difficult to fully enjoy later life; one of these is the loss of mobility.

Whether it be from an injury, health condition, or simply due to the natural effects of aging, losing your mobility is something that everybody experiences. These changes can make it harder to participate in activities like playing with grandkids, keeping your balance on icy sidewalks, and getting up out of a chair or bed. If your mobility issues become severe, this can also impact your independence, as you may need to rely on the support of others to accomplish daily tasks. There is no shame in this—everyone requires help at some point in their lives. However, maintaining your mobility does usually lead to a better quality of life. While you cannot prevent 100% of mobility issues, as some things like health issues and injuries are out of your control, there are several strategies that you can use to keep them at bay for as long as possible. 

1. Reduce Falling and Injury Risks

The increased risk of falling is one of the most dangerous effects of aging. While falling as a child usually doesn’t have any negative consequences beyond a scraped palm or knee, falling as an older adult can lead to serious complications. Aging naturally causes some weakening in your bones, which can be made worse by conditions like osteoporosis. With these weaker bones, the chances of breaking a bone become higher—and while a broken bone may not have been a big deal when you were younger, in your later years a broken bone can lead to long-term disabilities, chronic pain, or even death. 

Because of this, preventing falls is crucial for long-term mobility maintenance. To reduce your risks, the first step is to gain an understanding of what can cause falls in older adults. According to the National Institute on Aging, there are many potential risk factors for falls. These include reduced eyesight, health issues such as diabetes, heart disease, and incontinence, as well as environmental hazards like improper footwear and household clutter. 

To limit the risks of falls, then, you should do your best to stay on top of these risk factors. If you or your family has a history of poor eyesight, it’s a good idea to get regular checkups to ensure your vision stays sharp. If you get new glasses or contacts, it can also take a while to get used to them; your brain needs time to adjust, and while it recalibrates things like depth perception can be thrown out of whack. After getting new glasses, take extra care and be sure to follow your eye doctor’s instructions. 

For those of you who have health issues that affect mobility, balance, or cause incontinence—which can lead to falls as you rush to the bathroom—it’s important to stay on top of managing them. This is particularly true if you take any medications, as some medications can have side effects (like dizziness and sleepiness) that increase your risks of falling. If you believe your medication may be causing such symptoms, talk to your healthcare provider.

And finally, be sure to look out for potential hazards in your environment. Within your house, this might mean clearing away household clutter, buying non-slip underlays for your rugs, or installing support rails in your bathroom. When outdoors, you should take extra care on slippery surfaces, and avoid going out if the weather is particularly bad. 

2. Keep Your Sense of Balance Intact

Another key component of fall prevention, as well as mobility maintenance, is keeping a strong sense of balance. Even with precautions to keep your environment hazard free, and to keep yourself sharp in terms of eyesight and health conditions, accidents still happen. In some cases, your ability to regain your balance quickly may mean the difference between a near miss and a painful fall. 

First and foremost, you should rule out any serious balance issues. According to the Mayo Clinic, the signs and symptoms of balance problems include vertigo, lightheadedness, falls, dizziness, and confusion. While these symptoms aren’t all indicative of serious health conditions, it’s still a good idea to talk to a doctor if you are experiencing most or all of these symptoms, or if any of them are particularly intense. 

After ruling out any potential health conditions, your next step should be to build and maintain a strong sense of balance. To do this, the National Institute on Aging (NIA) recommends that older adults aim to do three sessions of balance training exercises each week. These should be done in conjunction with the two other main types of exercise—aerobic and muscle-strengthening—which we will touch on later in this article. Examples of balance training exercises range from simple at-home activities like balancing on one leg and standing up from a seated position, to more involved exercise forms like tai chi and yoga. This isn’t to say that yoga and tai chi can’t be done from home—far from it! In fact, with a little help from Google and YouTube, you can engage in thousands of different exercise classes right from the comfort of your home.

Additionally, your local community may offer classes for tai chi and yoga, with some even specializing in older adults. These kinds of classes are also fantastic ways to get out of the house and grow your social circle, all while enjoying the benefits for your balance and overall mobility. With some exercises like yoga, you’ll also be stretching your muscles in an active and gentle way, which can further improve your mobility and balance. By moving at your own pace, steadying yourself whenever needed, and seeking advice if you’re ever unsure about a particular movement, you’ll be laying the groundwork to maintain your independence for years to come.

3. Maintain Muscle Strength and Endurance

Mobility isn’t just about your sense of balance; it’s also about your levels of physical strength and endurance. Take a moment to think about an everyday task, like climbing the stairs. Your sense of balance keeps you stable, but you also need enough leg strength to push yourself up to the next step, and enough endurance to make it to the top. As we age, our bodies naturally lose muscle mass, with some losing muscle faster due to conditions like sarcopenia, or because they live a predominantly sedentary lifestyle. In general, the more you move, the less muscle mass you will lose. As per the NIA, “there is no way to fully ‘stop the clock,’ (but) it’s possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.”

As mentioned earlier, it’s recommended that older adults do a combination of three main exercise types each week: aerobic exercise, strength training, and balance training. In a study conducted by Roger A. Fielding, an NIA backed research scientist, it was found that a combination of walking (aerobic exercise) and resistance training (muscle strengthening exercise) produced the best results for older adults in terms of disability prevention and mobility retention. Walking, especially brisk walking, is excellent for your health. Consistent aerobic exercise improves endurance, reduces the risks of heart and lung disease, and can even help to lower your chances of developing certain types of cancer. Alongside this, working on your strength through resistance training will improve your ability to do household tasks like carrying groceries or getting out of a car. Evidence also suggests that improved muscle mass retention—another effect of resistance training—can increase your lifespan and overall quality of life. 

In order to effectively maintain your muscle mass and strength, it is recommended that you do muscle-strengthening exercises at least twice a week. During these sessions, you should focus on major muscle groups like your legs, arms, chest, back, and abdominals. Aim to do one to three sets of 8 to 12 repetitions (where you go close to, but not quite to failure) of a few exercises that target these muscles, and avoid working the same muscles two days in a row to allow them time to recover. 

For endurance, you should make it your goal to build up to 150 minutes of moderate intensity aerobic exercise each week, as per Healthline’s recommendation. This includes things like brisk walks, cycling, and swimming. By breaking this total time into short sessions, you’ll be able to make these 150 minutes into more manageable 10 ~ 30 minute increments. 

4. Eat a Balanced and Nutritious Diet

Eating well is crucial for long term health, and consequently for long term mobility and independence. This is because your weight plays a large part in mobility. If you are overweight, your joints are put under significantly more stress, which can lead to pain and injury; on the other hand, being underweight can lead to an increased risk of bone density loss, which can heighten the risks of breaking a bone and experiencing long term issues after falling. Therefore, it’s important to maintain a healthy weight to keep your mobility for as long as possible. 

According to the USDA’s 2020 ~ 2025 Dietary Guide, you should aim to be eating a diet that mostly consists of nutrient dense foods, such as whole grains, vegetables and fruits, lentils, nuts, lean meats, seafood, and eggs. As mentioned in their guide, the USDA recommends that you get 85% of your day’s calories from these nutrient dense foods with half of your plate consisting of vegetables and fruits, a quarter whole grains, and the remaining quarter protein. The other 15% of your daily calories is free for you to eat whatever you wish—meaning that you can still enjoy indulgences like chocolate, candy, and cake. 

Beyond making sure to eat enough nutrient dense foods, it’s also important to note that there are certain nutrients that, as an older adult, you should pay extra attention to. These are your protein, calcium, and vitamin D intakes. Protein, which is used as a building block for your muscles, is essential in the maintenance of muscle mass. In a similar vein, calcium and vitamin D are both used to keep your bones healthy, something that is particularly important for mobility. Calcium makes up nearly 40% of your bones, making it a crucial component of your skeletal system, and its absorption into your body depends on vitamin D, as explained in an article by the US Institute of Medicine. Because of this, you should take care to get enough protein, calcium, and vitamin D in your diet. If you are concerned about your intake of any of these, or have any other questions regarding your diet, talk to your healthcare provider!

5. Maintain Health in All Areas of Your Life

While your physical health is obviously important, your mental health also plays a vital role in your mobility and independence. Poor mental health can impact your physical health in many different ways. For example, a person suffering from depression may have low motivation, resulting in them spending less time exercising, which may subsequently cause unhealthy weight gain and loss of muscle mass, leading to decreased mobility and independence. This, in turn, can lead to a worsening of depressive symptoms, creating a vicious cycle. If left unchecked, mental health conditions can cause your health to deteriorate rapidly; therefore, it’s crucial to do everything you can to protect your mental health. This can be achieved through many different means, but a good general rule of thumb is to try to keep each area of your life healthy and joyful. This doesn’t mean that everything in your life has to be perfect, but rather that you should take the necessary steps to improve your overall quality of life.

One area of life that often falls by the wayside in older adults is your social life. As friends grow older and life takes you to different places, it’s scarily easy to end up feeling lonely and isolated. This is particularly true if you’ve recently experienced the loss of a loved one, as grief can take a serious toll on your mental wellbeing. In your later years, it’s more important than ever to cherish the relationships that you have built with your loved ones, and to also be open to meeting new people in a variety of ways. From walking groups to knitting clubs, there are a multitude of ways to meet new people and form new social connections, especially with the help of the internet. Sites like Meetup and Facebook are particularly useful!

In addition to taking care of your friendships, it’s also important to take care of yourself, too. Things like getting enough sleep, avoiding substances like alcohol and smoking—both of which can damage your bone density—and taking time to rest and recharge are all vital for maintaining good mental health. Remember, to stay independent and mobile in your golden years, you should be tackling the problem from all sides; if that means dedicating a day or two per month for self care and relaxation, then go for it!

While this is not an exhaustive list of everything that you can do to maintain your mobility as an older adult, our hope is that it has given you a good idea of where to start. From here, it’s all about figuring out what works best for you and making gradual, sustainable changes to your lifestyle to meet your goals. If you have any concerns about your mobility, experience a fall, or have any questions, please reach out to your doctor or healthcare provider. 

Our bodies change as we age. Our joints stiffen, we lose bone density and flexibility, and even our vocal cords tend to thin out, stiffen and shrink, resulting in a breathier, quieter voice. 

While it might be tempting to stay inside watching your favorite TV show, especially during the colder months, it’s crucial for everyone to maintain their mobility and flexibility, especially as they age. When you were 18 you might have been able to lounge around for a week and then jump out of bed to run 5 miles without breaking a sweat, but those days are long gone. This doesn’t mean that you aren’t able to have a vibrant, active life (or run 5 miles – although you might sweat a bit more at this point in your life), it just means that you need to put more effort into consistency, as it’s easy to loss muscle mass and flexibility as you age, and takes a lot longer to build up strength or recover from an injury when you are more advanced in years. Of course, in an ideal world everyone would stretch and exercise every day, but when you’re younger you don’t really notice negative impacts from not doing so…that’s not the case when you’re older. 

Thankfully, regular exercise and stretching can make a major difference for older adults. Many people who remain active are still able to do challenging movements, run errands, pick up their grandkids, garden, have enjoyable sex and live independent lives. All of which are pretty good reasons to want to establish a healthy stretching and exercise routine. 

And, in addition to all the great benefits that staying active can bring you, it’s also very important in terms of helping you to minimize the risk of developing type 2 diabetes, stroke, heart conditions, obesity and a variety of other health conditions, as outlined on Medline Plus. Of course, it’s worth pointing out that even if you exercise every day, sleep well and eat a healthy diet, you could still end up with a number of health conditions. However, maintaining healthy habits can significantly reduce your risk, and can also give you a better chance of handling your health conditions should you develop them. 

Before we get into specific mobility and flexibility exercises that you should do, let’s talk a little bit about how much exercise you should get, and a few ideas for what kind of activities you might want to get involved in. 

Mayo Clinic tells us that we should aim to get a minimum of 150 minutes of moderate activity a week, 75 minutes of vigorous activity or a mix of both. And that recommendation is a minimum. Unless you’re pushing yourself towards dangerous levels of exertion, there’s usually not a strict upper limit on how much activity you should get. 

You should aim to spread out your physical activity throughout the week, and mix up the kind of exercise you do. Aerobic exercise helps to improve your cardiovascular health, improving your circulation and lowering blood pressure and cholesterol levels. Resistance training is important for building muscle and bone density, improving balance and increasing your metabolism. All forms of exercise can help boost immune health as well as your mental health. 

In terms of what constitutes moderate versus vigorous activity? First of all, let’s get into what differences you will experience between them.

With moderate activity you can expect that your heart rate will rise and you may break a sweat, but you should still be able to hold a conversation without much effort. 

Vigorous activity will probably push your heart rate even higher, you’ll be breathing hard, and you’ll probably find it hard to say more than a word or two without stopping to catch your breath. 

As for what kind of activity you should do? Well, that really depends on…you. Everybody has a different fitness background and what might be easy for you might be hard for another person. For example, walking might be considered a moderate activity to some, but to others, who spend a lot of time at home and are not often active, it might be much more difficult and be labeled a vigorous activity. And if you regularly work out then your fitness will improve, so if walking was initially difficult, it may now feel moderate to you. 

So, with that in mind, let’s look at some forms of exercise that are often considered moderate, of course any of them could be vigorous depending on the person or the situation (a spin class is almost certainly vigorous, while a relaxing cycle through town probably isn’t):

• Walking
• Cycling
• Water aerobics
• Pickleball
• Gardening
• Yoga

And in terms of vigorous activity you might be looking at:

• Swimming
• Jogging
• Dance

When thinking about what kind of exercise to incorporate into your lifestyle one of the most important things to consider is whether or not you enjoy that activity. Enjoyment makes it more likely that you will want to continue doing that activity, so experiment until you find something that you love. Socialization can also be a good motivator, so invite friends and family to join you for a walk or to go to a Zumba class. 

Now that we’ve talked about the importance of exercise, let’s focus in on what mobility and flexibility means, and the exercises you can incorporate into your daily routine to keep your body healthy. 

Royal City Physio goes into detail with both definitions, but we’ll offer up a shortened version. 

Flexibility is the ability of a muscle to stretch and lengthen. Think of an elastic band, when it’s new it’s soft and flexible, but over time, if left unattended to, it can grow stiff and snap if stretched. Humans aren’t elastic bands, but if we don’t stretch our muscles they can become stiff and immobile.

Mobility is when a joint is able to go through its entire range of motion. Think of bending your arm or spinning it in circles. Although mobility requires healthy joints, flexibility also plays a key part as well, so you can’t really have one without the other. 

Many forms of activity can support flexibility and mobility, such as yoga or pilates. But, if you live a sedentary lifestyle, or are doing a lot of vigorous activity without proper rest and stretching, then you might limit the ability of your muscles and joints to relax and operate to their fullest extent. This can cause problems such as pain or difficulty doing simple tasks like getting up and down from a seated position or bending over to pick something up. So, let’s look at some exercises you can build into your routine to increase your flexibility and mobility. You might do some of these exercises before and after a workout, or put aside some time during the day, perhaps with some meditation and journaling, to give yourself some well deserved “me time.” Let’s start with flexibility exercises. 

When stretching only hold the pose to the point where you feel a slight pull in the targeted area. Hold each stretch for around 30 seconds, and don’t continue if you feel pain. There are generally always alternative stretches you can do. If you are constantly feeling pain then you should visit your doctor or a physiotherapist. 

Hip Flexor and Thigh 

This stretch targets your hip flexor, which is where your leg meets your torso, as well as your thigh – the upper part of your leg. 

• Stand close to a wall or a sturdy object like a table you can use for support if needed. 
• Try to stand straight.
• Lift the heel of your right foot and continue lifting as though trying to touch your own bum. 
• Grab that foot with your right hand and hold.
• Once you’ve held the stretch for 30 seconds, switch to the other side.

Calf Stretch

The calf is the area in the back of your lower leg. It can often feel tight from exercise or simply being on your feet a lot. There are a few different ways to perform a calf stretch. Try them out to see what works best for you. 

Version 1:

• Stand close to a wall and place both hands against it as though trying to push through it.
• Gently bend your right knee while moving your left leg straight out behind you. 
• You should feel the stretch in your left leg. You can adjust the stretch with how far you are from the wall, how bent your right leg is, or how far back you place your left leg. 
• Switch positions to stretch your other leg. 

Version 1:

• Stand close to a wall, touching it for support if needed.
• Place the toes of your right leg against the wall, while keeping your heel on the ground. Your foot will create an angle with the wall. You can adjust how much of a stretch you get with the angle. 
• Complete on the other side. 

You can also purchase calf stretchers which are slanted devices that you stand on. Although it’s always a good idea to consult a medical professional before investing in anything to make sure it’s the right choice for you.

Shoulder Stretch

• Hold out your right arm straight in front of you, then cross it against your chest. 
• Bend your left arm and cradle your right arm into the crease of your elbow. 
• Use your left arm to gently pull your right arm closer to your chest. 
• Complete on the other side. 

There are many other stretches for areas such as the hamstrings. Mayo Clinic offers some great advice. Of course you should always stretch out any areas that feel stiff, but it’s good to stretch every area of your body, regardless of whether you feel you need to or not. Think of it as taking your body through a regular maintenance check like you would your car. Everything might be in good working order, but it’s important to check through the mechanics and change the oil to make sure it stays that way. 

Now, let’s move on to some mobility exercises. 

Shoulder Circles

This might seem fairly self explanatory, but let’s go through it just in case. 

• Gently raise your shoulders as though shrugging, let them drop to the back, move them to the front and then back up again – you’ve just done a circle. 
• Go in one direction for 30 seconds and then reverse direction.

Arm Circles

• This is the same sort of idea as the shoulder circles but this time you hold your arms straight out to the side, as though making a giant T with your body. 
• From there start tracing small circles in the air with your hands, allowing your arms to follow that movement. 
• Once 30 seconds have passed you can switch direction.
• This one can be tough so be sure to take a break if you need to during this or any other exercise.

Leg Lifts

• Sit in a comfortable seat position with a straight back. Your feet should comfortably fit flat on the ground. 
• Lift your right foot off the ground until your right leg is straight out in front of you. Don’t worry if your leg can’t completely straighten or get too high. Only straighten or lift to a place that’s manageable for you.
• Hold in the left position for around 5 seconds, or less if that feels too long. Repeat on the other side. You should complete the exercise around 6 times on each side. 

Ankle Rolls

This exercise is similar to the shoulder or arm circles, except you’ll be moving your ankle in circles for this exercise. You can do this by:

• From a seated position in a chair, lift one foot slightly off the ground and gently roll in circles, pausing for support if needed. Be sure to switch directions.
• Switch to the other foot.

Or, if lifting the foot off the ground isn’t accessible for you, you can:

• Lie down on a yoga mat and place a rolled blanket or towel just above your ankles. You can also lie on a bed with your feet hanging off the end. 
• From there you should be able to comfortably move your ankles in circles from a lying down position. 

For more flexibility and mobility exercises check out this post by Health Central. 

One final note is to remember to never push through an exercise that feels painful. Pain is our body’s way of telling us that something is wrong and we should stop. An exercise might feel challenging and you might feel tender, but if something is painful you should switch to a different exercise and bring up the issue to your doctor or physiotherapist at your next appointment so they can diagnose the issue and give you an alternative exercise to do. Movement is important, but if you’re pushing through pain then there’s a good chance you will injure yourself, which will make it much more difficult, if not impossible to keep up with your exercise, flexibility and mobility goals. 

Stay safe, have fun, and here’s to feeling healthy and amazing!

As individuals age the need for long-term care often increases. Sometimes this might be foreseen, as a condition might gradually worsen and the ability to plan ahead for care needs can be made many months or even years in advance. 

There may be other circumstances where the need isn’t obvious until the need is desperate. This might be due to a condition that has been hidden or downplayed by your parents, or by a condition or accident that calls for much more intensive care needs almost overnight. Sometimes, a need might have been obvious but it was ignored because the idea of next steps seemed scary, both to you and your parents. 

Regardless of how you came to be here, it’s now time to seriously consider seeking out long-term care for your parents. Put aside any shame or embarrassment you or your parents might feel, as there’s nothing to be ashamed or fearful about. Long-term care is about providing a better quality of life for your parents so they can go through this next chapter of life with as much comfort and love as possible. 

Before we touch on some of the critical signs you should look out for in your parents, it might be useful to take a look at what long-term care actually means. There are a few different care options for older adults in need of support, but long-term care is generally more extensive than other forms of care. 

Long-term care generally refers to the kind of care when your parents would be receiving some kind of support 24 hours a day. This might happen within a dedicated facility, or at home, where a nurse or care worker would always be present to see to the needs of your parents. Of course, each situation is unique so your parents might not require round the clock care, but most of the time that is what long-term care refers to. 

Even if your parents are in a situation where they require this kind of care, it doesn’t mean that they are incapable of doing anything for themselves. In fact, it’s important for everyone to have as much independence as possible, even when dealing with a serious medical condition. Long-term care simply means that there is always someone who is available to help with the tasks they need help with, or if an unexpected issue presents itself. If you do find that you are in need of support, Eldercare Locator is a good place to start. Now, let’s take a look at 5 critical signs to look out for when it comes to your parents and the need for long-term care.

1.Unable to Keep up with Demands of Daily Life

Some of the tasks that you need to take care of on a daily basis might seem effortless to you, but as someone ages, certain activities might become painful and sometimes completely impossible. This might be due to a particular medical condition, but also might be a normal part of the aging process. While healthy lifestyle choices, such as a good diet, adequate hydration, lots of exercise and a consistent sleep routine can help delay some of the natural consequences of aging, there’s a limit to how much you can stop a natural process. Plus, even if your parents engage in healthy habits, every person is going to respond to aging differently, and some may simply have a more challenging time than others. As the Mayo Clinic points out, there are many changes that happen to the body as one ages. They include a loss in bone density, cognitive decline, changes to your cardiovascular system, loss of elasticity in your bladder and eye sensitivity, among many others. 

Because of these changes, and potentially the addition of a medical condition, it’s not uncommon for many older adults to struggle with daily tasks. Here are a few to look out for. 

• Difficulty bathing or using the toilet. You might notice that your parent has stopped bathing due to fear of falling, or because they’ve already suffered some injuries in the bath or shower. They might also struggle with getting on and off the toilet and with wiping themselves appropriately afterwards. You might also notice some mess left behind as they either might not notice or might not be capable of the physical exertion required to clean up after themselves. 
• Trouble maintaining their home. You might frequently find that your parents’ home is unclear and unusually cluttered. It’s very likely that the garden and yard is also unkempt, with overgrown grass and clogged gutters. 
• Unable to cook. Cooking may have become too difficult or scary, and your parents may not be getting adequate nutrition. 
• Unable to run basic errands. It may have become too difficult for your parents to tend to errands such as grocery shopping or visiting the bank. 

Of course, it’s always important to see the bigger picture. Everybody falls behind on housework or mowing the lawn from time to time, but if you notice a consistent pattern then it’s probably time to seek out some support. 

2.Deteriorating Mental Health

Everyone has a bad day now and then, but if your parent is dealing with debilitating mental health issues, or are not able to appropriately manage their condition on their own, then it may mean that long-term care is the best option. 

Some older adults may struggle with issues such as depression or anxiety, and it may come as a surprise to those individuals who have never struggled with those kinds of issues in the past. Many older adults might find themselves struggle due to feelings of isolation as they age. This might be due to declining health that makes socializing uncomfortable, the loss of their peers, or even moving to a new community where they don’t know as many people. Injuries and illness can also bring up feelings of anxiety and depression that can sometimes be difficult to move away from. 

There also might be situations of mental health conditions that are no longer manageable as some conditions may worsen with age. Medical News Today tells us that individuals with Bipolar disorder might experience more frequent mood swings, and longer and more severe episodes, and it might be more difficult to treat than it was when someone was younger. 

If you do notice that your parents’ mental health appears to be worsening don’t jump to the worst conclusion. It may be that some lifestyle or medication adjustment is all that is needed to rectify the issue. But if there is no improvement, or if your parents are resistant to treatment, then it may be time to think about bringing in a professional who is trained on how to handle older adults with mental illness. 

3.Frequent or Unexplained Injuries

Falls are one of the common causes of injury to older adults, according to the National Institute on Health. And Injury Facts tells us that in 2023 over 40 thousand Americans over the age 65 died from falls, and another 3.5 million were hospitalized. Many end up with life-altering injuries as a result of falls. 

While falls are unfortunate, there are times when an older adult is able to bounce back and continue with life as it was. But if their fall has resulted in permanent injury, or falls are becoming a frequent occurrence, then it may no longer be safe for your parents to live on their own. Sometimes even the fear of falling may result in an older adult needing care, as the fear may overtake their life, resulting in them withdrawing from social activities and staying at home alone most of the time. 

Your parent may also frequently display signs of bruising, which could be a result of a serious medical condition that needs attention. 

If you find that your parent is often injured then it’s important to get help to make sure they are safe. And, make sure that you are aware of the people in your parents’ lives. Unfortunately, older adults may be more vulnerable to abuse, and so while any injury is a serious matter to attend to, it’s extra important to make sure that it didn’t result from any kind of physical abuse. 

4.Memory Loss and Confusion

As you read earlier, it’s perfectly normal for people to experience cognitive decline as they age. Even now you might find that you sometimes struggle to remember the name of someone you know, or suddenly blank on the lyrics to your favorite song. 

However, there’s a big difference between an occasional memory lapse and not being able to find your way back home when you go out for a walk. 

Dementia and Alzheimer’s disease are both serious conditions that can cause severe confusion, memory loss and major shifts in personality. While sometimes the progression is slow, and someone may be able to live independently or just with family support for a period of time, eventually there will be the need for a full time caregiver, and in many cases it might be the safest option to have your parent in a secure area, as dementia or Alzheimer’s patients can sometimes wander off and put themselves in grave risk due to their inability to find their way back home or effectively communicate their predicament to a stranger.

Although these are different conditions, they do share a lot of the same symptoms, which may include:

• Difficulty with focus and problem solving.
• Frequently forgetting details, names and places that should be familiar to them. They might get lost in their own neighborhood or not remember the names of close family members or what they did the day before. 
• Mood swings and personality changes. You might noticed they seem depressed and withdrawn or aggressive and agitated.
• Poor judgement. They may make decisions that seem odd and out of character for them, even reckless. 
• Language issues. They might frequently stumble over their words or even forget certain words entirely. 
• Issues with concepts. You might notice that they have a hard time grasping complex concepts, or even having trouble following the thread of a basic conversation. 

There may be some situations where an older adult is struggling with memory or confusion due to another medical condition or medication, so in some cases these symptoms may be temporary. But, even if that is the case it’s always worth paying a visit to the doctor to rule out other possibilities and to find a way to deal with the issues your parents are facing. 

5.Sudden or Complex Illness or Injury

Finally, we have sudden or complex illnesses. While any of the signs on this list can be difficult and upsetting to deal with, a sudden illness or injury can be particularly difficult to deal with as there’s no way to prepare for it. With the previous signs there’s often a lead-up to the need for long-term care. There’s a good chance you’ve already spoken with your parents or other family members about the need for care in the future, and you might even already have a solid plan in place. 

But some things you simply can’t prepare for, like a heart attack, a serious accident or stroke. These situations often require a drastic change in lifestyle and the support of full-time care. While younger adults may be able to bounce back, depending on the circumstances, for older adults the chances of there being complications as their immune systems aren’t as robust as they used to be, and healing may take a lot longer or be impossible. 

Because of this, a serious medical event can often mean that an older adult can no longer live without support. 

Of course, nobody wants to be faced with a challenge like this, and discussing this with your parents may be difficult and heartbreaking. Depending on the situation they may not even be able to make the medical choice on their own, which means that you are faced with the daunting task of setting up care that’s in their best interest. 

Even if an injury or illness isn’t sudden, there are some situations that may become too complex for your parents to handle on their own. Keeping track of medications, exercises and routines may prove too much to handle, and having the support of a nurse or caregiver can take some of that pressure off of your parent’s’ plate

Broaching the conversation about long-term care can often be sensitive, so be sure to be kind and patient with your parents. Clearly lay out your concerns, and, if possible, it might be a good idea to discuss this topic with their medical provider present, as sometimes hearing concerns from a doctor might be easier for your parents to deal with than hearing it from their own children. 

It’s never easy, but hopefully this will mean a transition to a better quality of life for your parents so you can focus on having a healthy and enjoyable relationship with them during this period of their lives. 

As the weather warms, spring brings a sense of rebirth and rejuvenation—both for the Earth, and for the many creatures living on it. From the animals emerging from hibernation to the flowers and trees putting out fresh growth, it’s a truly beautiful season!

For many, this season can also help to bring back some of the energy that may have been dampened by the winter months. With the sun coming out earlier in the morning, it’s likely much easier to get up and out of bed each day, and because of this, the rest of the day might just feel a little bit brighter, too. This is part of what makes spring such a transformative season—it gives you that extra little push to change. The trick is to know where to channel this newfound energy, in order to create sustainable and lasting positive change in your life. Whether that means picking up a new hobby or cleaning out some clutter, there are endless ways to put that “spring” back in your step. 

The Secret to Making Lasting Habits

But what exactly makes a positive change sustainable? How can you design a habit to make it stick? To answer this, we can take a look at the science behind habit formation.

Perhaps unsurprisingly, the first step in making lasting change is to keep your expectations realistic. While many goals can seem doable when your motivation is high, it’s the realistic, small goals that you’ll keep up with in your everyday life. Alongside keeping things small, it’s important to be specific about your goals; in the world of habit-building, the more specific, the better. According to a guide published by the University of Utah, one way to do this is by using SMART goals. The acronym “SMART” stands for specific, measurable, attainable, relevant, and time-bound, and is a framework for you to build your habits around. As mentioned in the guide, you can start turning goals from simple to SMART by asking yourself a series of questions—such as “how can I track my progress in this goal?” and “what capabilities and resources might I need to get before I can succeed in this goal?”—in order to hone in on the best path forward.

While SMART goals work for a variety of purposes, there are also some tips specific to habit building. One such tip is to habit stack; in other words, to add a new hobby onto an existing one. In an article by the British Journal of General Practice, the authors noted that lasting habits tended to have associated contextual triggers. One example that they gave was the action of putting on your seatbelt. In that case, the contextual cue (or trigger) is the act of getting into your car. After you’ve gotten into your car and put on your seatbelt straight away enough times, it becomes second nature—it becomes a habit. The same thinking can be applied to habits that you’re trying to build. By joining a new habit with an old one—for example, flossing your teeth after brushing them—you’ll have the context cue already established, and won’t be starting from scratch. 

1. Exercise 

First on our list of potential healthy habits is exercise. Getting consistent exercise is fantastic for people of all ages, but is particularly important as an older adult. With age comes an increased risk of health issues, injury, and mobility issues, making it crucial to stay in good physical health. Luckily, as per the CDC, exercise can have many positive effects on your body; from reducing the risks of heart attacks, strokes, and diabetes, to lowering blood pressure and improving sleep quality, there are plenty of rewards to be reaped. In addition, exercise can also help to improve your mental health. In one NCBI review, researchers concluded that physical activity “holds the promise of better mental health outcomes for older adults,” and is a relatively safe, inexpensive, and accessible activity with many associated benefits. Therefore, getting in the habit of exercising each day is a great way to kickstart your health this year.

How you do this will vary based on your mobility level and lifestyle. Are you an active person? Do you have any health issues that prevent you from doing certain exercises? These kinds of questions are important to consider when trying to establish a habit of exercise. For example, as someone with a high degree of mobility, you might try joining a dance class, taking a pilates lesson, or joining a local gym. On the other hand, if you struggle with chronic pain, or simply want to start out slow, you might choose to simply take a walk each morning, or do a bit of light stretching each night before bed. As always, your goal with habit building is to find something sustainable and enjoyable for you.

2. Build a Healthy Diet

Another excellent habit to get into is eating a healthy, well balanced diet. This is a bit trickier to navigate than simply picking up a new hobby, as you need to make small, intentional changes over time. Doing a complete overhaul of your diet isn’t sustainable or realistic—before too long, you’ll usually find yourself slipping back into your old ways of eating, which can then cause you to feel guilty and ashamed. So, instead of doing a complete 180 and changing all of your eating habits, start by identifying a few small, key areas that you can improve upon.

If you struggle to eat enough fruits and vegetables, try getting into the habit of eating some with at least one of your meals each day. This might look like an apple or orange with breakfast, some peas or broccoli on the side for lunch, or mixing some extra vegetables into a stew or soup for dinner. Incorporate them in as many ways as you can! Meal prepping, such as making a bulk batch of your favourite salad to store in the fridge, can make healthy snacking easier as well.

For those looking to up their protein intake instead—as protein is one of the most important nutrients for older adults—you can do a similar thing but with varied protein sources. If you’ve grown bored of eating chicken, pork, or beef, you can try to get in the habit of incorporating an alternative protein source into one meal a week. Things like beans, tofu, and fish are all great options if you’re looking for an extra protein boost.

3. Try Gardening

What better way to start eating healthier than by growing your own fruits and veggies? If a healthier diet is a goal for you, you may be surprised by how much having a garden can help. With a good harvest season, you’ll find your pantry practically overflowing with fresh produce, all from your backyard. Having this constant stream of fresh food coming into your kitchen will naturally increase their presence in your diet. And, if you have extras, you’ll be able to share this joy with friends, family, and neighbours by gifting some of your harvest to them.

Gardening has many other benefits too! For example, the simple movements that come with tending to your garden—such as raking, lifting pots, and transplanting delicate seedlings—provide an opportunity to exercise not just your large muscles, but also the small muscles used in fine motor control. As these motor skills naturally degrade with age, it’s important to find hobbies and habits that help to maintain them.

To get in the habit of gardening, you might start out with a small planter box by a kitchen windowsill to grow some common herbs, like parsley, chives, and thyme. From there, you can transition to growing larger plants like cherry tomatoes, peppers, and salad greens, which can all be planted in pots if you’re tight on space. With a little bit of time, luck, and effort, you’ll have a flourishing pantry right in your backyard!

4. Learn New Things

When was the last time you sat down and decided to learn something out of your comfort zone? If your answer is something along the lines of “it’s been a while…” then you’re not alone! A common misconception is that older adults “can’t learn new skills” but this is wholly untrue; in fact, learning new things is one of the best things you can do in your golden years. 

In 2023, researchers at Scientific American performed an experiment to see whether the cognitive decline seen in older adults could be prevented or improved by learning new things. They created a structured program which mimicked a college student’s schedule, with three weekly classes of 2 hours each. They found that their participants, who ranged from ages 58 to 86, saw marked improvements in their memory and attention scores. After 3 months, their scores rivaled those of people 30 years younger—after a year of learning, their scores were similar to those of people 50 years younger! The article’s conclusion was that, while further research is required, these results show promising signs that cognitive decline can be combated with continued learning in older adults.

While this study focused on a fairly rigid, structured learning environment, the article clearly notes that “(the researchers) do not think that formal education is the only or most important way to support learning,” but rather that it is one of many ways that you can boost your cognitive health. Taking a language course, practicing new techniques on an instrument, or trying out a new hobby are all excellent habits to get into. The goal is to learn, and to enjoy learning, so go for something that interests you!

5. Get Social

Humans are social creatures, and have been since the time of our very first ancestors—we are practically hardwired for social interaction. In a recent article on human evolution, several pieces of evidence were compiled to support this claim. Among this evidence was research done on brain structure, which has shown that there are two distinct neural networks for social and non-social tasks, with social tasks being dealt with through the social brain network, and non-social tasks with the other. The interesting thing is that once a non-social task is completed, our brains will naturally turn our social network back on. In other words, we naturally (almost reflexively) revert back to social thinking. 

Because of how attuned we are to socializing, it comes as no surprise that a certain degree of socializing is crucial for a good quality of life. Unfortunately, as we age, opportunities to socialize become fewer; friends move away, life gets busier, and sadly, some loved ones pass away. Because of this, older adults are especially vulnerable to loneliness, social isolation, and related mental health conditions like depression. To combat this, you should do your best to get in the habit of seeing friends and family on a regular basis. This may take the form of attending exercise classes together, scheduling weekly coffee sessions, taking walks together, or volunteering at the same organization. Whatever it may be, do your best to keep things regular and repetitive—instead of hanging out once for a special occasion, try to make recurring plans to see each other every month. Consistency is key for habit building, after all.

6. Meditate

When talking about healthy habits, one that pops up all over the place is meditation. This is for good reason too; meditating is one of the easiest, most accessible, and most impactful habits that you can cultivate. From physical effects—like lowered blood pressure, improved cholesterol levels, and reduced inflammation—to benefits for many mental health conditions like anxiety and depression, consistent meditation is wonderful for your health. 

There are also many different ways to meditate, so you can find a method that works well for you. These include breath-focused meditation, body scans, and even active forms of mindfulness like mindful walks, yoga, and tai chi. It’s a common misconception that meditation has to be done with the eyes closed, sitting cross legged, and without any guide apart from your breath; this method may work for some, but it can also be discouraging if you aren’t able to sit for long periods of time, or find yourself easily distracted when sitting in silence. Just as with any other habit, it’s important to find something that fits your needs—if you enjoy it, you’re far more likely to stick with it.

7. Organize and Declutter

Nothing says “spring” like a bit of spring cleaning! While it’s often tempting to try and get everything cleaned in one go, breaking your cleaning up into small, habitual chunks will give you better results that last longer. 

While a deep clean takes a lot of effort (to the point where you may lose motivation before you’ve cleaned everything you planned to) taking 10 minutes out of every day to clean an area of your house can help to keep things organized and clutter-free in a more practical way. As you continue this habit, you may start to see patterns in which areas grow cluttered quickly—for example, your dining table may be the place where your day-to-day items accumulate—which can then help you to create strategies to manage this clutter. If your bathroom always ends up untidy, you might consider buying a shower caddy to store items. Similarly, if you have a drawer that constantly fills up with junk, you could invest in a drawer organizer. By staying consistent and noticing areas for improvement, you’ll be able to start decluttering like a pro in no time.

Final Remarks

As we close out this article, take some time now to think of what habits you would like to implement into your life. From there, refine them with the SMART method, and think about what existing habits you can link them to. Perhaps you’ll start meditating Each night after showering, or start each day with a walk around the block. Whatever this may look like for you, remember: the goal is consistency, not perfection. Take things at your own pace, don’t be afraid of setbacks, and have fun! The world of habit building is your oyster.

According to the CDC, six out of ten Americans live with a chronic disease. Chronic diseases are defined as a condition that lasts for a year or longer and requires ongoing medical attention. They are also something that usually impacts your daily life and activities. Many chronic conditions are the result of a combination of lifestyle factors such as smoking, alcohol use, lack of healthy diet and exercise and/or a genetic predisposition. 

Chronic conditions are the leading cause of illness, disability and even death in not just the United States but all of North America. And many people are dealing with more than one chronic condition at the same time. Some common chronic conditions are type 2 diabetes, COPD, hypertension, cancer, depression, MS and arthritis, but there are many more.

While many chronic conditions can be managed in a way that allows an individual to lead a happy and vibrant life, these conditions are still serious and may have a significant impact on an individual’s ability to perform daily tasks. That’s why creating a comfortable home for an older adult with a chronic condition is so important. Sometimes just a few tweaks to a home or a routine can make all the difference. If you’ve been wondering how you can make your loved one more comfortable then keep on reading.

Update Accessibility Features

Unfortunately, not many homes are built with accessibility in mind. This might be fine for an able bodied person with no chronic conditions, but for someone who is struggling with mobility, sometimes even just the presence of a few steps up to the entryway of their home can present what feels like an insurmountable challenge. While major renovations might not be possible, there are some smaller adjustments that can be made to make a home feel more comfortable and accessible to someone living with a chronic condition that affects their mobility. 

Grab Bars

Grab bars can be incredibly useful for older adults who might be at risk of falls. The National Institute on Aging tells us that one in four older adults fall every year, so anything you can do to lower the risk for your loved one is beneficial. When thinking about where to place grab bars in your loved one’s home you’ll want to focus on areas where they are likely to experience slippery surfaces or have moments where they are not able to balance properly. 

• Showers and bathtubs. The bathroom will likely be the room in the house that requires the most grab bars, as moisture can make a surface much more treacherous. Plus, on top of a slippery surface, individuals also have to navigate getting in and out of a shower or bath, which can throw off their balance. Along with grab bars it’s also a good idea to place a non-slip mat in the shower as well as a shower stool to provide more stability
• Beside toilets. Getting on and off the toilet can be very difficult for older adults with mobility limitations, so having a grab bar placed beside the toilet can help prevent accidents. 
• At the top of the stairs. Not only can getting to the top of a set of stairs be exhausting, but it can also throw off someone’s balance, so having a grab bar at the top of the stairs can provide some much needed support so that the person climbing can catch their breathe and reduce the risk of falling backwards down the stairs, which could result in serious injury or death.
• Along long stretches of walls. You don’t ever want your loved one to be in a situation where they have to walk for long periods of time without support. If there’s a long stretch of space, even if it’s even ground, such as a hallway, then it might be a good idea to place grab bars at strategic intervals or simply install a railing. 

Ramps

While installing a large ramp outside might not be possible, when you’re dealing with just a step or two inside or outside the home, it can be a lot more manageable to replace or cover the steps with a ramp. Of course, the exact cost will depend on the construction of the home and what kind of material you use. But for basic needs you might be looking at something as low as a few hundred dollars. 

Depending on the needs of your loved one you might also look like changes such as a raised toilet seat, or the widening of doorways to accommodate a wheelchair.  It’s always best to chat with your loved one and any support they may have to figure out the best way to move forward with accessibility changes. And, if looking at installing ramps or grab bars, make sure you contract someone who is trained on how to properly install such features. If installed improperly, features such as grab bars could cause serious injuries.  

Proper Home Safety

Proper home safety is a continuation of the work of making a home more accessible, but focuses a bit more on the general state of your loved one’s home. With home safety you want to look at security features such as what kind of emergency alert system your loved one has in place in case of an accident, and whether or not they have an alarm system that can protect them against home robberies. 

Something else to look at is fire alarms, carbon monoxide detectors and slip hazards inside the home. Make sure all alarms are up to date and functioning properly. Secure rugs with non-slip mats or by taping down the corners. Not only will taking all of these steps help to keep your loved one safe, but that safety will also contribute to their comfort. It’s hard to feel comfortable if you’re worried about falling in your home or whether or not you’ll be able to safely handle an emergency. 

Excess stress can make mental health conditions worse and can also worsen the immune system. While there might be many reasons why a person might feel stressed, an unsafe home is something that is completely manageable, so why not help take that stress off of your loved one’s plate?

Ensure Proper Nutrition

Not only are some chronic conditions the result of poor nutrition, but many chronic conditions make it much more difficult for individuals to have the energy to cook healthy meals. Exhaustion and depression can make it a lot more likely that someone will reach for something easy and comforting, such as a fat and carb heavy macaroni and cheese or some deep fried pastries. While it’s important to eat treats for pleasure every once and awhile, the importance of good nutrition cannot be overstated. In fact, one of the first comments the World Health Organization makes about diet is how crucial it is for maintaining good health and limiting the chances of developing chronic diseases. 

If you are concerned about your loved one’s nutrition then you might consider connecting them with a registered dietician who is well versed in the kinds of needs that your loved one’s chronic condition requires. From there you can offer further support by helping them with cooking meals and getting used to making whatever nutrition adjustments they need to make. Many older adults can struggle with the idea of changing their diets. They might feel angry and resentful at the need to stop eating some of their favorite foods. However, a lot of diet changes can be successful as long as the necessary time is taken to learn how to make a new diet exciting and delicious. Perhaps this can be a time for the two of you to bond and learn some new recipes together. You can also help by taking them grocery shopping to make sure their house is filled with diet-suitable tasty snacks. If healthy food is readily available when someone is hungry then they’ll be a lot more likely to reach for it. Sometimes a barrier to healthy living can simply be the step of having to chop a few veggies or slice some low fat cheese. If that’s already prepped and available in the fridge then it suddenly isn’t such a big deal. 

Something else to consider is the possibility of signing your loved one up for a meal delivery service.There are many meal delivery programs that are specifically targeted towards conditions such as diabetes. This takes all of the stress of meal planning out of someone’s life. Instead diet appropriate meals are regularly portioned out and delivered and all your loved one needs to do is pop it in the microwave. Contact your local center for older adults or speak to a dietician to find out what is available in your area. 

Housekeeping

While doing regular cleaning or taking out the garbage might not seem like a major task for you, for an older adult with a chronic condition the energy those tasks require might mean that’s all they are able to get done in one day, which leaves them with no energetic reserves left to do more enjoyable activities. 

That’s why bringing in a regular cleaner can make a major difference in an older adult’s life. Yes, it is an additional expense, but as long as a cleaner comes in regularly, the costs can often stay quite low, since the house will be consistently maintained. It’s when things get out of hand and you’re dealing with pests, hazardous mold or hoarding that cleaning is going to start getting astronomically expensive. 

However, if a cleaner is outside of your budget then you might get together with friends and family and agree to supporting your loved one with a cleaning schedule that you all contribute to. While it might be too much for you to take on a weekly cleaning shift, it is probably doable to help clean once a month, or to go in as a team and each commit to doing one or two tasks. 

A clean house is much more comfortable to live in for anyone, but can also help to manage conditions such as asthma, which can flare up in houses that are not regularly cleaned and dusted. 

Plan Regular Visits

While you might not think of socialization as something you would do to make a house more comfortable just take a moment to think about what really makes a house a home. Yes, it might be furniture you love or the way the sun shines in through the kitchen window in the morning, but it’s also about all the memories you make it in. People with chronic conditions can often spend so much time focusing on their health that they miss out on what makes life so wonderful: the people they love.  

Chronic conditions can leave older adults feeling isolated at home, so make sure you counter that by planning regular visits to make sure they know they are valued and loved. Coordinate with other family and friends to ensure your loved one is getting enough attention and socialization and is never left at home alone for long without someone checking in. 

Medication Management

Some chronic conditions require multiple forms of medication to be taken each day, which can sometimes be difficult for some older adults to keep track of. To alleviate the stress of keeping track you might help them set up a tracking system that works for them. This might be through labeled pill cases, alarms or calendars. You could also look into whether or not there are available supports available to them, which might look like a support worker coming to their house to help administer their medication. This way your loved one can relax knowing that their meds are being taken care of and you can relax knowing that they are not going to miss a dose of crucial medicine.  

Focus on Needs

Finally, one of the most important things you can do when thinking about how to make your loved one’s home more comfortable is to stop thinking and do some asking! Go directly to your loved one and ask what they need to make their home more comfortable. Of course safety and general health is important, but they might have unexpected needs that you would never think of unless you ask. Maybe they need some more stools in their home to make it easier to sit down any time they need. Perhaps they need an extra throw blanket because the one they have doesn’t keep their toes warm. Maybe they’d like a cart with wheels so that they don’t have to worry about dropping a plate when moving their dinner between rooms. Grab a cup of coffee and sit down to make a list together. Sometimes just the smallest little detail can make someone dramatically more comfortable. 

No matter what you do it’s very likely that your loved one will still have days that are painful or uncomfortable. On those days the best thing you can do is just be there for them and any needs they may have. If you’ve opened up the lines of communication and show that you care then it’ll be a lot more likely that you’ll find a solution quickly so that they can get back to living a comfortable life. 

It can be difficult to come to the realization that your parents need help. As a child you likely saw your parents as superheroes, capable of tackling anything they came up against. But while your parents might act like superheroes, they are still mortal, which means they may need some help as they age. 

While many people might feel uncomfortable talking about the need for care, it’s a very normal part of aging. In fact, accepting help can help make the quality of life for your parents better, and give them the opportunity to give their attention to what matters most to them, instead of being bogged down with the stress of tasks that are no longer manageable for them.

But how do you know when the time is right to get help? You don’t want to push the subject when it’s not needed, but you also shouldn’t wait until a situation has gotten out of control to finally seek help. In a perfect world you’re already having regular conversations with your parents about their health and you have a robust care plan in place…But, just in case you don’t (which, let’s be honest, is probably the case for most people), let’s talk about five questions to ask you or your parents to figure out if it’s time to look for professional care. 

1.Can You Give Them the Support They Need?

Many adult children end up caring for their parents in some way as they age. This might range from coming over to help set up their TV all the way to being a full time caregiver. Of course, for many others that help falls somewhere in the middle, maybe running errands or taking care of some housework. However, when you notice that your parents seem to be requiring a more intensive level of care it’s important to ask yourself whether or not you are capable of providing it to them. 

Now it’s very important to think about what you are able to provide, not what you wish you could provide or what you wish you wanted to provide. You might wish you had more time to spend with them, or more money to spend on them. You might even wish that you wanted to be a full time caregiver but know deep in your heart that doing so would make you resentful and burnt out. Knowing those things doesn’t make you a bad person, it makes you someone who is going to be able to make the best choice for your parents’ care and for your own relationship. 

Even if you genuinely want to provide more intensive care for your parents, your current life simply might not allow you to be able to provide that care in the way that they need. Your job, children or other commitments might make that impossible, or financial constraints might make it too difficult to justify the amount of time that caring for them would occupy in your life. 

Of course it’s important to be involved in your parents’ lives, but you need to figure out exactly what you are capable of providing to them in this moment, and if their needs are greater than what you can give then it’s time to seek out professional help. Remember, getting your parents’ help is about improving their quality of life. And, if getting help takes stress away from you then it’s giving both you and your parents the chance to simply spend time together, away from any looming obligations. Too often, adult children take on the role of caregiver and quickly end up burnt out. By being honest with yourself you are making the best choice for everyone’s health. 

2.Has Their Cognitive Function Changed?

Have you had suspicions about your parents’ cognitive health that you haven’t fully investigated? Or perhaps one of your parents has been officially diagnosed with a condition such as dementia or Alzheimer’s, and you’re really started to see symptoms manifest in a way that is making it difficult for them to continue on with their daily routine. 

While every kind of illness or injury comes with its own unique struggles, cognitive decline can be one of the most challenging conditions for families to deal with. It can be devastating for children and other loved ones to feel like the person they love and know is slipping away from them. And, for the older adult who’s dealing with the decline it’s a constant roller coaster of confusion, anger, sadness and many other emotions. Because, while steps can be taken to make someone with cognitive decline more comfortable, it’s not a reversible or curable condition. Except in the rare circumstances where medication or an injury is causing a temporary cognitive condition, most people are going to continue to deteriorate. 

Of course, if your parent is forgetting an occasional name or misplacing the remote control this doesn’t mean you need to rush into home care. It’s normal for everyone to forget a detail or get confused about something every now and then. And, even if someone is still in good cognitive health, having memory issues is a natural part of aging that will happen with everyone to varying degrees. But, a condition like Alzheimer’s does eventually require a high level of care, so it’s important to look out for signs of a more serious condition, such as:

• Frequently forgetting names and words
• Forgetting how to do tasks they’ve done countless times before
• Getting lost in an area that should be familiar to them
• Leaving the stove on
• Loss of confidence
• Asking the same question over and over, or constantly retelling the same stories

If you are noticing any of the above signs then it’s important to get your parent to a doctor so that they can be evaluated. It’s very likely that they are in need of some support in their home.

3.Are There Cleanliness Issues?

Another question to ask yourself is whether or not you’ve noticed that your parent or parents are struggling with maintaining themselves or their living space. 

It’s very common for cleanliness or personal hygiene to become more difficult as a person ages. The reasons for this can be wide ranging and complex. Let’s talk about what might be going on with cleaning and aging. 

Physical Limitations

Very often, older adults might be dealing with an injury or chronic condition, such as arthritis, that makes certain tasks, such as vacuuming or scrubbing particularly painful and difficult. This might mean that a task such as cleaning a bathroom, which used to take 30 minutes, is now a long arduous activity that some individuals eventually start neglecting as it becomes too difficult to maintain. 

Many older adults might also find that their home is simply too big for them and the process of cleaning and maintaining their yard and garden is too overwhelming.

Mental Health

Mental health conditions such as depression and anxiety can often cause individuals to withdraw from social activities and develop apathy towards their daily routines. The thought of cleaning or bathing might make them so distressed or feel so numb that they avoid those activities completely. 

Similarly to the question about cognitive function, you shouldn’t rush to conclusions about your parents if you notice that there are dishes sitting in the sink occasionally, or if you see a stain on their shirt. However, there is cause for concern if you notice the following:

• Constant mess and clutter. The kind of clutter where your parent is at risk of tripping, or a mess that could cause health issues like mold or that might attract pests. 
• Your parent seems to have gone so long without washing that they are beginning to emit an odor
• Your parent seems to constantly be getting sick, particularly with digestive issues
• Your parent always has dirty hair and fingernails
• The house has maintenance needs that are being neglected to the point of being dangerous, such as wobbly railings or leaks that haven’t been addressed

Depending on the needs of your parent professional help might just look like getting them a housekeeper or someone to do a bit of yard work and basic house repair. Professional care can take many forms, and having someone come in to help with cleaning might be just what your parent needs to live a more comfortable and happy life. 

4.Are Your Parents Safe?

This is a question to ask alongside any of the other questions on this list, but it’s important enough that it warrants its own entry. Your parents might be resistant to the idea of getting help, but at the end of the day what is most important is that they are safe. So, if you can’t answer yes to this question then it’s almost a no-brainer that the time has come for professional help.

Aging Wisely has brought up some excellent questions to ask in relation to safety, which we’ll talk about along with some other important points to consider. 

• Are there guns in the house? Of course that’s not an issue if your parents are of sound mind and the guns are stored securely, but if they are dealing with a lot of confusion or poor mental health then easy access to guns might be of some concern. 
• Can your parents handle an emergency? Your parents might be fine making their way through a regular day, but in the case of an emergency like an extended power outage or a flood, do you feel confident that they would be able to navigate their way through that situation unscathed? 
• How is their mental health? Many older adults already struggle with isolation, and, if that’s combined with poor mental health the combination could have serious consequences. 
• Are my parents capable of completing risky tasks? Does your dad insist on climbing onto the roof to clean the gutters, or does your mom teeter precariously on chairs to reach the top of the window sills? While this might have been scary even in your youth, with limited mobility those tasks might now be downright dangerous. 

Every situation is going to be unique, so only you can know whether or not a certain activity is going to be a danger to your parents. But keeping your parents away from harm is one of the major reasons why you are likely thinking about seeking out professional help. So, ask yourself this question, and if you come to the realization that they are not safe then it’s time to sit down for a serious conversation about next steps.

5.Are Your Parents Dealing with A Serious Medical Issue?

Last, but not least, you should ask if your parent is dealing with a serious medical issue. And, in addition, whether or not the medical issue in question has become too difficult to handle on their own. 

Many older adults might deal with some kind of condition, or even several, as they age. This is often a common part of growing older, and many conditions are easily manageable with appropriate care and attention. However, some conditions may eventually grow too difficult to manage, or your parent might not be open to dealing with their condition in the way they’re supposed to, which means an initially small issue has now grown into something much more concerning. 

For example, over 70% of adults in the US who are over the age of 60 experience high blood pressure, also known as hypertension. Hypertension is often manageable with lifestyle changes, medication or a mixture of both. However, left untreated, or if treatment is mismanaged, hypertension, as outlined by the Mayo Clinic, can lead to stroke, heart attacks, heart failure, blindness, sexual issues, and many many more risks.

The above would be the risks associated with someone who is not able to appropriately manage their condition, but even if your parent is doing everything they can to control their medical condition, it may have become too much for them to handle on their own. If they have extreme mobility limitations then they may need help with feeding, bathing or using the bathroom, which is likely not something you’ll be able to commit to unless you are willing and capable of becoming their full-time caregiver. 

Bringing in professional care will ensure your parent is getting the attention their medical condition requires, which means you can focus on quality time spent together. 

These questions should help empower you to make the best decision for you and your loved one. It can be difficult to make the decision to seek out care, but just remember that you are doing it in the best interest of your parent, and it’s about giving them the best quality of life imaginable. If you are unsure of where to start when it comes to seeking out care, you might consider talking to someone at a local center for older adults, or by checking out the National Institute on Aging for further advice.