FIT IN OLD AGE

FIT IN OLD AGE

Fit and agile well into old age - that's what pretty much everyone wants. So that it is not a wish, you can take precautions at a younger age and, for example, eat consciously and rich in vitamins. If you are already in the best-ager phase of your life, you can follow a few rules to make everyday life easier: Read here how to eat properly to do something good for both your head and your body, what you should consider when traveling or how to keep yourself fit and agile with certain exercises.

Tips for seniors: everyday life in old age

In order to remain independent in everyday life in old age, even small aids can have a big impact. "Health Tipsy" introduces the best everyday helpers.

Structure the day

The children are out of the house, instead of daily work routine, everyday pension life now determines life. Many people find it difficult to keep motivated, to avoid boredom and not to fall into a hole. Especially when the body no longer wants the mind, tweaking it here and there and everyday things are more difficult to handle than a few years ago.

Especially when everyday life is no longer planned through working hours, it is important to maintain a certain routine and to structure the day. Getting up in the morning at the same time and planning fixed meal times are important pillars in organizing the day and also give seniors a certain amount of security.

Everyday shopping

Shopping is an important part of life for seniors. This means they come out of the house, have the opportunity to talk and can treat themselves to a few delicacies. But what to do when seniors are no longer able to walk well and are no longer able to carry heavy shopping bags? Then there is the possibility to engage a shopping aid.

A shopping aid relieves

If bags are too heavy or groceries are hard to reach, maybe the way to the supermarket is too difficult: Here a shopping aid provides support by accompanying older people. If someone cannot get out of the house due to illness or other restrictions, a shopping agency will take care of the errands. You can inquire about prices for shopping aids from the elderly care in the corresponding city. In some cities there are now volunteers who support senior citizens. Depending on the care insurance or at a recognized level of care, costs for shopping assistance can be counted as costs for hourly care.

Many supermarkets now also offer a delivery service that brings the food straight to your home. The best way to find out the cost of this is at the supermarket.

food on wheels

In addition to the shopping aids, there is the option of ordering “food on wheels ” . Food can be selected from a menu list and then delivered directly to your home. This is organized by private bodies or by charities. The costs usually have to be borne by yourself, a meal costs between five and 7.50 euros. The advantage of "eating on wheels " : on request, allergies, intolerances or meals especially for diabetics can be taken into account. Some homes, day care centers or institutions of the Arbeiter-Samariter-Bund also offer a stationary lunch table. There, elderly seniors can eat and socialize in the company of others.

A scanner detects bad food in case of intolerance

Many seniors are not allowed to eat everything due to intolerance or illness. Finding out those that are compatible from the numerous products in the supermarket is usually a major challenge. The printed ingredients are often difficult to read, especially when they are printed in small letters. A scanner can help here, which reads the barcode of the food packaging, recognizes it and thus evaluates whether the product is compatible. The customer registers with the relevant provider with the relevant information that needs attention, and then receives a scanner that has been precisely programmed for him and his needs.

A shopping trolley instead of heavy shopping bags

If the seniors are still good on foot, a shopping trolley is the perfect companion. The purchases can be stowed away well in it. Many models even have a cooling compartment - ideal for yogurt and Co., especially in warm summer temperatures.

Barrier-free apartment

Climbing stairs becomes more difficult, in order to move with a wheelchair or walker, more space is required. The step into the shower is now too high to climb over it: In some cases, moving to a barrier-free apartment is actually necessary. But sometimes even minor changes can help.

Perhaps some pieces of furniture can be arranged differently to have more space in the room. Especially the way to the bed or to the TV armchair and to the windows should be free and easy to walk on. Avoid loose carpets, cables on the floor or other trip hazards.

Climbing stairs is particularly difficult for many seniors, but stair lifts are expensive. If the landlord cannot do without the stairs, for example because the bathroom or bedroom is upstairs, there are ways to make the stairs at least a little safer. A stable railing is easily installed. Good lighting and appropriate color contrasts also help to perceive the individual levels. A carpet on the steps also makes them non-slip.

Maintain comfort in the bathroom - avoid the risk of falling

Daily personal hygiene should never be neglected because the bathroom is no longer comfortable for the senior. A raised toilet seat and a handle next to the toilet make it easier to sit down and get up. Attaching anti-slip mats in the shower and bath helps to prevent falls. If the resident is no longer able to walk well, a shower seat can create more comfort so that the elderly can wash independently and sit comfortably despite restrictions.

Write down important things

Names, telephone numbers, appointments - notes support the memory and are not a shame, but a valuable reminder. The intake and dosage of medication can also be recorded on a calendar, for example, so that it is clear whether the product has already been taken.

Avoid loneliness

Single seniors in particular often suffer from loneliness. The children may have moved to other cities, good friends have already passed away. But loneliness doesn't just have to endure and endure. A number of travel companies, for example, offer group travel for older people.

Various courses, such as language or computer courses or dance courses, give you the opportunity to meet like-minded people. Learning and acquiring new knowledge also keeps the mind fit.

Stay mobile without a car

If eyesight deteriorates or motor disorders occur, it is hardly possible for the elderly to operate a car safely. Then they have to use public transport. But modern ticket machines are often the first problem here. The elderly are simply overwhelmed with the operation. Many transport companies therefore offer so-called mobility training courses, in which the employees show the seniors, explain the various signals, signs and safety devices, provide assistance for safe boarding and alighting, including walking aids, and explain how to read timetables and how to use the ticket machine. There is also the option of engaging an escort service to help you get on and off.

Tips for seniors

The right movement strengthens the heart and reduces the risk of cardiovascular diseases. mylife knows which sports are healthy for the pump.

Fewer and fewer people are active in sport as they get older. Exercise is an important factor in keeping the heart healthy. Because sport stimulates the circulation and the lungs. This increases the oxygen content in the blood, the body is better supplied. This has a lasting impact on the biological age of the body: it ages more slowly.

Even small changes in everyday life can make a big difference here. Climbing stairs instead of using the elevator. Riding a bike to work or shopping. During the lunch break, a lap around the block. Even such minor efforts improve endurance and thus cardiac output. This reduces the risk of a heart attack, stroke and arteriosclerosis. Circulatory disorders are also much less common. Even sugar metabolism in diabetes can improve.

The German Heart Foundation primarily recommends endurance sports to reduce the risk of cardiovascular diseases. At least half an hour of intense exercise four to five times a week is ideal, the foundation advises. But even two sessions a week would do a lot.

5 tips for more exercise in everyday life

1. If you don't want to do without your favorite evening series, you can also complete a sports session on your exercise bike or exercise bike. It's always better than sitting on the sofa. Another plus: the training cannot fall into the water due to bad weather.
    
2. Training with friends is more fun. Therefore, you can simply move the cozy afternoon together outside and go for a walk. The effort should be such that you can still have a good conversation.
    
3. Bicycle instead of car: Take your bicycle to work or to go shopping. Everyone can adjust the speed to their own performance without overwhelming themselves. With a little ambition, you can even create a small challenge by trying to gradually increase your personal best.
    
4. Even if it is tempting to use it, your heart will thank you if you take the stairs regularly instead of using the elevator. Even if this can initially be accompanied by a loud wheezing, the condition will gradually improve.
    
5. Sitting and chatting in the canteen during lunch break? Although it is cozy, it does not necessarily challenge the body. If you swap the comfortable sit-in twice a week for a brisk walk or a small training session in the swimming pool, you are doing yourself and your heart a lot of good.

Endurance sports train the body and the cardiovascular system

Endurance sports have several advantages. On the one hand, it can be started at any age, since the requirements can be easily adapted to the respective fitness condition. On the other hand, no previous knowledge is required. Another plus: Neither a fitness room, a trainer or expensive equipment are necessary. Because jogging, walking, cycling or hiking is always possible in nature. And also at any time of the day. Whether you are an early bird or a night owl - everyone can lay out the training in such a way that they can savor their high performance. So that the sports units really use the body and not overwhelm it, a few things should be considered.

8 tips so that endurance sports are good for body and mind

1. Everyone should consciously choose a sport that they really like. This is the only way to tame the inner bastard, which sometimes might be better for a relaxing afternoon on the sofa.
    
2. The right load is important so that the body is not overwhelmed. Therefore, a helpful yardstick is: sweating is good, but the intensity should only be so strong that you can also have a good conversation and don't have to gasp for air.
    
3. In addition to the intensity, the duration of the stress is also important. At the beginning, therefore, the following applies: ten to 30 minutes, with a break from walking every two to three minutes, for example. Four to five training sessions per week would be ideal. But the rule is: only once or twice rather than not at all. Those who regularly vary running routes, for example, create variety and avoid boredom.
    
4. Getting up alone is difficult. After all, it's just more fun with like-minded people. If you can't encourage your friends to do sports, you will certainly find a connection at running clubs or Nordic walking groups.
    
5. Before you start, it makes sense to have your family doctor check you out and to discuss the intensity of the training. Cardiac patients or diabetics in particular should seek advice on this.
    
6. Proper clothing is essential to protect the body. The best is functional clothing that wicks sweat and moisture outwards and keeps the body dry. The onion system has proven itself when cycling.
    
7. A number of fitness apps or heart rate monitors can increase motivation and enjoy sports. Using a heart rate monitor, for example, you can recognize training progress more quickly, determine the optimal training intensity or track and plan the running route. If you get positive feedback about your completed sports program, you may then rather lace up your running shoes or get on your bike more happily. For seniors, for example, pedometers are suitable, which register the number of steps or the running speed. This also promotes motivation!
    
8. If you experience symptoms such as a stinging in the chest or knee pain, then stop exercising in any case and consult a doctor.

These sports are best for getting started

swim

Swimming is very good for the cardiovascular system and strengthens the body in a very joint-friendly way, since there is no heavy strain on the joints in the water. Backstroke is especially recommended for back problems. Aqua gymnastics are also ideal for seniors.

Walking

Brisk walking with the telescopic poles is becoming increasingly popular. No wonder: it trains the muscles wonderfully, but is relatively gentle on the joints. You can also enjoy it wonderfully in a group while having relaxed conversations. However, the right technique should be learned at the beginning with a trainer to avoid incorrect loads. It is best to ask the health insurance company or the local sports club for a course.

Cycle

Biking is a lot of fun and makes it possible to discover new places or other landscapes. Important: always wear a helmet because of the risk of falling. When buying a bike, it makes sense to get advice from a specialist. The bike should fit the body size and stature so that there is no incorrect posture, which in turn can lead to back or joint problems.

To dance

Dancing is a real whole body workout. In addition, the feeling of movement is trained, which leads to more safety when running. Dance classes are also ideal for getting to know like-minded people.

Hiking is suitable when the heart is no longer as efficient

Hiking is a bit quieter than jogging or walking sessions. This is why hiking is an ideal sport to support the heart and the circulatory system, especially when the heart's performance is declining. The blood circulation is stimulated and the immune system is strengthened. The load can be chosen individually. The level is not as high as in the mountains. Especially inexperienced athletes can slowly approach their physical possibilities. If, for example, a small hiking holiday in the mountains is on the program, it makes sense to get used to the climate and altitude, and thus perhaps other oxygen levels in the air, for a two days. During this time, short excursions can be undertaken before the longer hiking trails.

Functional strength training helps in everyday life

Depending on individual physical fitness, the focus should not only be on endurance sports. For example, if you lack strength to carry the shopping bags, light weight training can help. Well-trained muscles also prevent injuries and support the skeleton. The training also promotes bone density and thus prevents osteoporosis. A visit to the gym is not absolutely necessary. Water bottles can also be easily converted into dumbbells.

Health hiking for more strength, coordination and endurance

The Federal Ministry of Health also sees that exercise and age should belong together and therefore supports the "Let 's Go - Every Step Keeps Fit " initiative of the German Hiking Association . For this purpose, 200,000 kilometers of hiking trails are regularly maintained by volunteers. Health hiking guides certified by the German Hiking Association accompany the hikes. They are either trained hiking, nature or landscape guides or have basic training in movement therapy.

The routes are about so-called health hiking for people aged 55 and over: Joint exercises in nature complement the hikes and promote strength, coordination and endurance. They also relax the body. Health hiking is primarily aimed at people returning to exercise - those who are interested do not need to be afraid of being overwhelmed.

Because it is not about achieving top athletic performance, but rather about how to move in the fields and in the forest in old age, how to reduce weight in a healthy way, how to strengthen individual muscle groups and endurance is gently trained. The community is a crucial factor. Together, the hiking experience is much more fun and the stubborn inner bastard is conquered more effectively. The offer is also aimed at people with musculoskeletal disorders or diabetics. By the way: Over 60 health insurance companies recognize the German hiking badge, which can be obtained through health hiking, in their bonus programs.

Tips for seniors: travel in old age

At a young age there is almost nothing more exciting than traveling. Rarely do people in their early 20s think about foreign health insurance, the right travel pharmacy or travel cancellation insurance. For the generation beyond the age of 60, backpacker holidays in Thailand or spontaneous camping in Sumatra's tropical jungle generally lose their appeal. Safety and comfort are more important in this phase of life. "Mylife" has put together some valuable tips so that you can still travel to your desired destinations in old age. Because traveling is nice - coming back healthy is at least as important.

All important documents packed?

Travel health insurance is essential, especially when traveling in old age, because almost a third of all holidaymakers need medical help on the go. Without the appropriate insurance, it can be expensive. Travel health insurance protects against unnecessary costs. Also think about your vaccination certificate and it is best to take it with you in your hand luggage. With the information contained therein, a doctor can immediately see in case of emergencies abroad which vaccination protection is available or which additional measures are required.

How hot temperatures make the heart and circulation less difficult

Anyone who travels to hot, humid or hot, dry areas often feels this at heart. Because the body widens the blood vessels in order to dissipate heat through the skin, the blood pressure drops. Since the body also produces sweat to cool itself, it also loses fluid. Older people and patients with heart disease or high blood pressure experience these effects from circulatory dizziness, weakness and tiredness. In the worst case, cardiac arrhythmias and muscle cramps occur. Before you travel, be sure to check with your doctor whether the medication dose should be adjusted. Patients who suffer from heart failure and should not normally drink much, may need to increase the amount of fluid in consultation with their doctor. Remember: depending on your travel destination, the water should not be drunk from the water pipe. As is well known, the devil is in the details: ice cubes or lettuce that has been used in tap water can also pose a health hazard. A strong heart is especially important when traveling. For example, in order to improve the blood circulation and pumping power of the heart, therapy with high-dose hawthorn can help. The plant has proven itself especially for mild heart failure. In a sufficiently high dosage, the dry extract from the leaves and flowers of the hawthorn should cause vasodilation and an increase in the performance of the heart muscle. can also pose a health hazard. A strong heart is especially important when traveling. For example, in order to improve the blood circulation and pumping power of the heart, therapy with high-dose hawthorn can help. The plant has proven itself especially for mild heart failure. In a sufficiently high dosage, the dry extract from the leaves and flowers of the hawthorn should expand the vessels and increase the performance of the heart muscle. can also pose a health hazard. A strong heart is especially important when traveling. For example, in order to improve the blood circulation and pumping power of the heart, therapy with high-dose hawthorn can help. The plant has proven itself especially for mild heart failure. In a sufficiently high dosage, the dry extract from the leaves and flowers of the hawthorn should expand the vessels and increase the performance of the heart muscle.

Sleep is so important

Also on the trip: Good sleep means peace of mind for your heart. And you should definitely treat yourself to this on vacation. The repair of the body is in full swing at night. Make sure you get at least six hours of healthy, deep sleep.

Good food for the heart and blood

One of the best experiences on vacation is of course the food. And you can do something good for yourself and your heart with this too: Eat a balanced and constant diet while traveling. Fresh fruits, fish and vegetables, for example, lower harmful fat in the blood and reduce the risk of vascular calcification. Too much salt is also not good on vacation, because this raises blood pressure and can clog the vessels. Finished products should therefore not end up on the table even on vacation. Instead, try the typical spices and herbs for seasoning home-made dishes. One of the best experiences on vacation is, of course, the food. And you can do something good for yourself and your heart with this too: Eat a balanced and constant diet while traveling. Fresh fruits, Fish and vegetables, for example, lower harmful fat in the blood and reduce the risk of vascular calcification. Too much salt is also not good on vacation, because this raises blood pressure and can clog the vessels. Finished products should therefore not end up on the table even on vacation. Instead, try local spices and herbs for seasoning homemade dishes.

Travel relaxed by car

Travel within Europe is often not done by plane, but by car. Remember: in countries such as Denmark, France, Spain and Italy, toll or highway fees have to be paid. This also applies in part when driving through tunnels, bridges or expressways. In Austria, Switzerland or Slovenia you need a vignette. If you can't show them, you can face hefty fines. You can find a comprehensive overview of where you will be asked to checkout in Europe by car here .

If you are aiming for a long drive by car, you are also well advised to have your car checked beforehand. Motor vehicle companies generally offer these at low cost. It is also important to clarify beforehand: Who can help if your car does cause problems and stays abroad? Members of an auto club can be relaxed there. In the event of a breakdown, the club will take care of arranging accommodation, rental cars or car transport for you. And all in German.

This should not be missing in any travel pharmacy

• Nausea: Diphenhydramine helps against vomiting and nausea. Food rule for the south: always cook or peel everything. Do not rinse under tap water.
• Diarrhea: In southern Europe or in the tropics, holidaymakers often suffer from diarrhea. In this case, help yourself with electrolyte powder that compensates for salt loss. Remedies with loperamide help quickly, but shut down the intestine. In less dramatic cases, you can also use coal tablets.
• Constipation: Even a sluggish bowel can make travel uncomfortable. Glycerol preparations help reliably and are well tolerated.
• Fever: To be on the safe side, you should have a clinical thermometer with you. Ibuprofen and acetaminophen are suitable for lowering fever and relieving pain.
• Runny nose: Especially due to air conditioning or after a long-haul flight, a nasty cold can threaten. Drops with xylometazoline clear the nose again.
• Sore throat: Lozenges and expectorants with acetylcysteine ​​help against cough or sore throat.
• Injury: Good bandages are important when traveling. These include: compresses, wound dressings, plasters, disinfectant sprays, scissors and tweezers.
• Cystitis: With wet clothes, the cystitis often comes quickly. Teas or coated tablets with bearberry leaves can prevent this.
• Insect protection: You can protect insect repellents with DEET or Icaridin from annoying mosquito bites or from tick bites. If you have already been stung, ointments with dimetinden relieve the itching. Don't forget the tick pliers on vacation.
• Personal: antihypertensives, insulin injections, blood thinners: think of all the medicines you need every day.
• Emergency number : Dial 112 throughout the EU. It also applies in Iceland, Liechtenstein and Norway. For holiday destinations outside the EU, you should first look for the most important numbers and save them in your cell phone.

Vaccination protection required for long-distance travel

Anyone who thinks of the beautiful beaches of the Dominican Republic will not like to be confronted with thoughts about malaria, dengue fever or possible hurricane dangers. Nevertheless, it is important not to start the next dream trip without a head. It is essential for long-distance travel: six weeks before the start of your holiday, clarify which vaccinations are necessary for your holiday. Recommendations are given by the family doctor or the Federal Foreign Office . Furthermore, it is important to think of all personal documents such as airline tickets, identity cards or passports. You need a visa to enter some countries. Be sure to find out in advance (e.g. at the Federal Foreign Office) which documents you need for your desired travel destination.

Tips for seniors: Proper nutrition in old age

The body's needs change with age. "mylife" has the best tips on how to eat to protect yourself from heart attacks, arteriosclerosis or diabetes and to supply your body with all the important vitamins and minerals.

With age, the needs of the body also change. Arteries, heart and bones become more susceptible to disease. Fruit, vegetables and whole grains are important components of a heart-healthy and balanced diet. Here are the best tips.

The energy requirement decreases with increasing age

When it comes to nutrition in old age, it should first be noted that people's energy and calorie requirements change with increasing age. The metabolism is slower, the percentage of adipose tissue increases, the muscle mass decreases, which reduces energy requirements. For example: The German Nutrition Society states that a 65-year-old man needs about 330 kilocalories less per day than a 25-year-old man. For a woman of the same age it would be 170 kilocalories less. Accordingly, the diet should be adjusted to avoid harmful excess weight and high cholesterol. This is important for both the heart and the joints and helps to avoid diseases such as diabetes, arteriosclerosis or heart attacks.

In order to optimally supply the body, seniors should consume little fat. The daily dose of 80 grams should not be exceeded. A sufficient supply of high-quality proteins is also important to keep the body healthy and productive. Lean meat and fish are suitable for this, but legumes such as lentils or beans are also regularly on the menu. Legumes or poultry contain the protein building block arginine, which protects the vessels from limescale deposits and thereby prevents arteriosclerosis and heart attacks. 100 grams of poultry provide the recommended daily amount of five grams of arginine.

Daily plan for a balanced diet

Morning: muesli with fruit and low-fat milk

At noon: potatoes with scrambled eggs and spinach

In the evening: lentil soup

The following also applies to meals: it is better to eat five smaller than three large, sumptuous meals. The best way to start the day is with a balanced breakfast with fruit, milk and whole grains, which supplies the body with carbohydrates, proteins and vitamins. It is also recommended to eat five servings of fruit and vegetables a day.

Diseases have an impact on nutrition

With certain diseases such as diabetes, heart failure or gout, the diet must be coordinated and adjusted accordingly with the doctor.

Older people often drink too little

Especially in old age, it is extremely important to provide the body with sufficient fluids. However, seniors' thirst is often falsified or even no longer available. Some just forget to drink. A glass of water with meals is far from sufficient to get the recommended amount of 1.5 to two liters a day. A drinking plan can help here. When choosing drinks, the same applies as for eating: avoid unnecessary sugar. Water, herbal or fruit teas are best, and thin fruit juice spritzers are also welcome to drink. Cranberry juice, for example, protects against hardening of the arteries because the berries stimulate the blood circulation and is particularly refreshing as a spritzer in summer.

Green tea lowers the risk of cardiovascular disease

Two cups of green tea a day also provide caffeine, but are much healthier than coffee. Green tea contains polyphenols that protect the body's cells from free radicals and slow cell oxidation. This inhibits the aging process, regulates blood pressure, prevents atherosclerosis and improves blood lipid levels.

Smoothies are delicious and healthy

Smoothies are a great way to support hydration and vitamin intake. Delicious drinks can be mixed with fruit and vegetables, depending on their taste and preferences.

raspberry smoothie

Raspberries contain antioxidants that protect the heart and blood vessels. Simply puree 100 g raspberries, ten cherries and an apple and dilute them a little with water.

Spinach Smoothie

Thanks to its high calcium content, spinach helps stabilize bones and protect against osteoporosis. The lutein contained also plays an important role in eye health. The ingredient binds negative metabolic products and thus protects the retina from age-related macular degeneration (AMD). Vitamin K and beta-carotene also have a cancer-protecting effect. The folic acid it contains, also known as vitamin B9, regulates the breakdown of the metabolic product homocysteine ​​- a higher value significantly increases the risk of a heart attack or stroke.

For a glass of smoothie: puree 50 g spinach, two sprigs of mint, three to four tablespoons of broccoli and a little water. Then add an apple and a kiwi and puree again.

ginger

Ginger has an invigorating and blood-thinning effect and can therefore prevent blood clots from forming. Depending on your preference, simply add a little ginger to the smoothie.