Adults who stay well-hydrated are healthier, develop fewer chronic conditions such as heart and lung disease, and live longer than those who may not get sufficient fluids, according to a National Institutes of Health (NIH) study published in eBioMedicine.
In the study of 11,255 adults over a 30-year period, researchers analyzed links between serum sodium levels – which go up when fluid intake goes down – and various indicators of health. Researchers found that adults with higher serum sodium levels were more likely to develop chronic conditions and show signs of advanced biological aging than those with serum sodium levels in the medium ranges. Adults with higher levels were also more likely to die at a younger age.
About half of people worldwide don’t meet recommendations for daily total water intake, which often starts at six cups.
“Proper hydration may slow down aging and prolong a disease-free life,” said Natalia Dmitrieva, a study author and researcher for NIH, the nation’s medical research agency that’s part of the U.S. Department of Health and Human Services.
Proper hydration by drinking water as part of daily routines can slow down aging and prolong disease-free life.
Looking for some fitness and exercise programs geared toward older adults? Here are some options. These, and more, are in Senior Scene’s Things to Do feature in each print edition and online at seniorscene.org. SAIL (Stay Active and Independent for Life): A strength, balance and flexibility program primary focused on fitness and fall prevention. Mountain View Community Center located in Edgewood, Monday, Tuesday, Wednesday and Thursday. Registration and information: Jennifer at 253-826-4329 (extension 105 or jenniferd@mtviewcc.org. Prime Time Fitness: Free sit or stand senior fitness on Thursday mornings from 11 to noon in the gym of Lake City Community Church, 8810 Lawndale St. SW., Lakewood. Sponsored by The Neighborhood Center, a ministry of the church. Information: 253-582-8040. Chair Yoga: This form and others are offered in sessions at Fircrest Community Center. Information and registration: fircrest.recdesk.com, 253-564-8177. Sit-down exercise stretch: Wednesday morning, 10 a.m. at Community Connection Place Seniors, 2534 Grandview Dr., University Place.
Virtual Yoga for LGBT Seniors and Allies: Free sessions through Pierce County Human Services. Information: 253-798-3807.
It’s easy to hibernate when the weather is cold and dreary, but it’s important to stay on top of health and fitness routines. For those who have a disability or suffer the effects of a stroke or other medical condition, it may be hard to find exercises for home that work with physical limitations. Split Second Foundation, a non-profit organization that provides resources for the disabled and geriatric communities, has some health and wellness advice, including exercise tips. For instance:
Set goals and show up.
The biggest challenge of setting up a health and fitness routine is getting started and being committed to it. If you need to start small and just incorporate one workout a day into your weekly schedule or even just one exercise, do it. Keep adding days or exercises until you feel comfortable.
Aim for at least 30 minutes of moderate physical activity every day. That’s the length of a TV show, so take a break from the couch to focus on you. Or if you just can’t miss your shows, do your exercises while watching them. Not only will it help you stick to a routine, but it can also take your mind off the exercises you’re doing.
And you don’t need exercise machines or equipment. Find exercises that can be performed sitting, standing, or lying down. Just get started!
Your smartphone really is smart.
Search YouTube and other Internet platforms for exercise videos that break down and demonstrate each move. You can also check out trusted social media accounts for fitness and health tips and tricks.
Stretch daily.
Stretching is important for decreasing muscles stiffness and increasing range of motion. Additional benefits include reducing stress, reducing risk for injury, and decreasing pain in some circumstances.
Recommended exercises.
Ankle pumps. This exercise can be performed lying down, sitting in a chair, or standing up.
To do them lying down or sitting, and if you can’t move your feet on your own, get help from a partner or use a strap positioned around the ball of your feet. Point your toes down toward the ground as if pressing on a gas pedal, then lift up toward your body. Three sets of 25 repetitions is recommended. Take 30-second breaks between sets to allow muscles to rest.
To perform the exercise standing up, position yourself next to a sturdy surface to help with balancing, lift your heels off the ground so that you are standing on your toes, then slowly lower your heels back to the ground. Three sets of 25 repetitions is recommended, again with 30-second breaks.
Torso pushups. Can be done sitting in a chair either with legs bent, or seated on a firm surface with legs extended.
If you can use your hands, place them on the armrests of the chair or the surface where your body is positioned and push directly down, extending your elbows and pressing your shoulders down. Your torso may rise from your seat. Slowly lower your torso and relax your arms. Three sets of 10 repetitions is recommended.
If you can’t use your hands, position yourself in a chair with your forearms on the armrests, then push down through your elbows and depress your shoulders down. Your torso may or may not raise from your seat. Slowly lower your shoulders and/or torso and relax your arms. Three sets of 10.
Prone pressups. An alternative to chair pushups. Lay on your stomach with your hands in the direction of your head. Your elbows should be bent and positioned beside your torso. Push down through your elbows and depress your shoulders down towards the floor. Lift your head and shoulders away from the floor. Slowly lower your shoulders and/or torso and relax your arms. Three sets of 10 repetitions and 30-second breaks between them is recommended.
Ankle pumps are an example of exercises that can be done sitting in a chair, as well as lying down or standing.
Source: Split Second Foundation, a non-profit advocate of fitness, exercise, and other assistance for people who have a disability of medical condition.
Beginning in 2023, two measures in the federal Inflation Reduction Act will take effect with a goal of lowering healthcare costs for older Americans on Medicare. Effective Jan. 1, they can be vaccinated for shingles for free, and millions will pay no more than $35 per month on insulin.
About 3 million insulin users who have Medicare Part D will benefit from the cap on insulin costs, and the free shingles vaccinations will be available to nearly 64 million Medicare beneficiaries.
Specifically, according to Medicare, the lower drug costs and improved Part D coverage mean:
The cost of a month’s supply of each Part D-covered insulin will be capped at $35, and there will be no deductible for insulin. The cap applies to 60-day and 90-day supplies of insulinTtraditional insulin pumps that are covered under Medicare’s durable medical equipment benefit will now be covered under Medicare Part B.
Extra Help affording prescription drug coverage (the Part D Low-Income Subsidy (LIS) program) will expand to certain people with limited resources who earn less than 150 percent of the federal poverty level, starting in 2024.
Yearly Part D out-of-pocket costs will be capped at $2,000, starting in 2025. And beneficiaries will have the option to pay out-of-pocket costs in monthly amounts over the plan year, instead of when they happen.
