Trying New Adventures

I have to admit that as I get older, I sometimes get skittish about trying new adventures. When some friends from Columbus suggested we “meet in the middle” to go snow tubing in Mansfield, OH, I was not so sure about it. My wife, on the other hand, was totally into it…and I did not want to be a party pooper. The weather forecast for the day was very cold (low- to mid-20s) and I was secretly hoping we might cancel and go for something a little more tame. Nobody backed out, so we met for lunch before heading to the tubing site. We laughed at the table as we all admitted that we were a little scared about this new experience; I was sure we would need an EMS to carry us out of the place!

As we approached our first run (pictured here-that’s me in the orange hat), I was more than a bit concerned. The moment we started going, though, it all turned in to laughing and whooping. The snow on the chutes was well-packed and icy, and we flew! We could not wait to do it again and again. We even forgot about the cold. What a great day with good friends.

I bring this up because I think many older adults are afraid to try new experiences. There is fear of the unknown, fear of injury, and fear of not enjoying it. These are all legitimate, but there is a price to be paid for not attempting new things: it can be harmful to our emotional health. Research shows, as well, that novel experiences are good for our brain health.

I am not suggesting that everyone has to go snow tubing on a cold winter day, but rather that even with our decades of experience, there is a lot out there that can be new and exciting to us. There are adventures that are more tame like going to a new museum, a state or national park, or volunteering for a cause you care about. More challenging might be going camping, taking a canoe trip, or traveling overseas. Then there are more serious adventures like snorkeling/scuba diving, going on an ATV ride, jumping out of a plane (with a parachute!), or even running for office. Each one of them has the potential to stimulate our senses, our minds, our imagination, and our sense of self-confidence. Doing them with friends or family members can create special memories and opportunities for social interaction and growth.

I don’t know if I’ll ever go sky-diving, but this year does hold plans for some domestic and overseas travel. I will be going to a conference to pick up continuing education credits to keep my Personal Trainer credentials current, and look forward to learning a lot. I may also consider taking on a new language!

Keep your life exciting–and remember your limitations so that you can keep yourself healthy and safe. Remember, it is not the years in your life that matter, but the life in your years!

Brain and Brawn

The question of which is more important in getting through life–brains or brawn–has been around for a long time. What brings the greatest success–physical strength or intellect? The truth is that at different times one or the other may be more critical to overcome an obstacle. The ability to pivot between them is key. A recent study shows that there is an important connection between them for older adults.

An article that came out in early December, 2024, in Medical News Today describes the results a study at Johns Hopkins Medical Institution that will be formally presented in the near future connecting sarcopenia and dementia. Sarcopenia is a condition in which a person loses strength and/or muscle mass; this generally occurs as a result of inactivity and is seen a great deal in older adults.

Researchers looked at the temporalis muscle in a statistically significant group of older adults; this is the muscle that is responsible for closing the jaw. A small temporalis is associated with smaller overall muscle mass in the body, and a larger temporalis points to larger overall muscle mass; this makes it an easy indicator to assess whether a person has sarcopenia or not. The temporalis of each study participant was evaluated and it was found that those with smaller ones (ie., with lower muscle mass) were much more likely to develop dementia at the end of the study (around six years later).

This news is significant because it points to another way that dementia can be identified early, and even how the odds of it developing can be reduced. The greater the muscle mass, the lower the risk. How can muscle mass be increased? Two main factors are at play. First is exercise; resistance exercises (using weights) help to increase muscle mass. There is a misconception that older adults necessarily lose muscle mass, but it can be prevented or slowed with continued exercise. The second is consuming enough protein; protein is what helps to maintain and build muscle. Protein can be found in meat, poultry, fish, and eggs, but there are many plant-based options such as beans, nuts, and lentils.

People ask me why individuals use a personal trainer in their senior years. The motivation, in general, is different than younger folks; it is less about appearance or sports performance and more about maintaining general health and independence. We have known for a while that cardio exercise (the kind that gets your heart pumping like running, cycling, dancing, etc.) is good for the brain; it gets the blood to circulate so that it brings rich nutrients to all the cells–including brain cells. Add to this now that resistance exercise is another brain healthy activity!

This study is just one more reason for us to ensure that we are getting both cardio and resistance exercise. It is not just good for our muscles, but for our brains too!

Baby, It’s Cold Outside

Here in Northeast Ohio, winter has definitely arrived (albeit several weeks before the winter solstice). Temperatures have been in the 20s (Fahrenheit) and the snow has been falling. I happen to love snow, but am not a fan of the cold. Others could do without both, and for still others “it’s the most wonderful time of the year!”

What effect, though, does the cold weather have on our bodies–especially for older adults? It turns out that seniors are more affected by the lower temperatures than most of the rest of the populations. As we age, our bodies are less efficient at regulating their own temperatures and retaining heat. Our blood vessels are not as elastic as they once were and warming blood may not make it out to extremities as well as they once did. The layer of fat under our skin typically thins out as we age leaving us less “insulation.” Additionally, there are some medical conditions and medicines that can interfere with the regulation of our body temperature. All of this leaves older adults more vulnerable to the cold.

The National Institute on Aging (part of the National Institutes of Health) has a number of recommendations to prevent serious conditions that can occur as a result of exposure to the cold such as frostbite and hypothermia. As for being outside, “check the weather forecast for windy and cold days. A heavy wind can quickly lower your body temperature — try to stay inside or in a warm place. If you must go out on windy, cold, or damp days, don’t stay outside for long. Let others know when you’re planning to spend time outdoors and carry a fully charged mobile phone. Keep warm blankets and extra cold-weather clothing in your car. Wear a hat, scarf, and gloves or mittens to prevent loss of body heat through your head and hands. Also consider using disposable or rechargeable hand- and foot-warming products. Wear warm and loose layers of clothing. The air between the layers helps to keep you warm. Wear a waterproof coat or jacket if it’s snowy or rainy. Change out of damp or wet clothes as soon as you can.”

Believe it or not, exposure to cold can also be an issue inside. The NIA recommends the following: “Set your heat to at least 68°F. Even mildly cool homes with temperatures from 60 to 65°F can lead to hypothermia in older adults. Place a rolled towel in front of doors to keep out drafts. Keep your blinds and curtains closed, and if you have gaps around the windows, try using weather stripping or caulk to keep the cold air out. Dress warmly on cold days, even if you are staying inside. Wear socks and slippers and make use of throw blankets. When you go to sleep, use extra covers. Wear long underwear under your pajamas and consider wearing a head covering. Make sure you eat enough food to maintain your weight — some body fat is necessary for staying warm. Avoid or limit alcohol intake. Alcoholic drinks can make you lose body heat. Ask someone to check on you during cold weather. If a power outage leaves you without heat, try to stay with a relative or friend.”

Winter in northern climes presents unique challenges to older adults. With the proper precautions–outside and inside–we can enjoy (or at least survive) what the season has to offer.

Stay dry. Stay warm. Stay safe!

There’s the Rub

For many years, I have taken advantage of the opportunity to pamper myself with massages. I began during the days when I was a serious runner and was living with daily aches and pains. I found the right massage therapist who was able to work out the knots, stretch what was tight, and also provide a level of relaxation. I really view massage not so much as a pampering, but as a form of self-care.

As we get older, however, is massage still a good idea? The answer is “yes,” but there are certain factors to take into account to make sure it does not become a “no.”

The advantages of massage are many. As I found out, it can provide pain relief–even for chronic conditions such as arthritis, injuries, and overtraining. Many of us have more irregular sleep patterns as we get older, and massage can help improve the quality of our sleep. Older adults have many things to worry about and massage can be an ideal way to relieve stress and anxiety; human touch has a healing effect. It has been shown that it can even reduce blood pressure. One of the things that I focus on with my clients as well as my fitness class is stretching; massage can integrate stretching which leads to a better range of motion in the joints, tendons, and ligaments. Not surprisingly, massage improves blood circulation; this is especially important for those with diabetes, but is helpful for all of us. Finally, it can be an effective part of recovery treatment for stroke by increasing blood flow to areas that have been impacted.

What are the factors to take into account? Everyone reacts to massage differently. Some of us have a higher tolerance for pain than others. Some of us have more sensitive skin. If you have concerns, definitely discuss it with a doctor first.

A massage therapist should check in with you about whatever disabilities, chronic conditions, or pain you are experience before beginning. If s/he jumps in without checking those things, that is a red flag. Additionally, many of us may need a more gentle touch; as we age our skin gets thinner, and we do not want a level of pressure that is so strong that skin is abraded or even torn. Pressure should also be modulated to account for osteoporosis or other conditions. Often a massage therapy establishment will have someone on staff who is specially trained to work with older adults; find out who it is and see if that person might be the best fit for you.

Massage has been around for centuries. The advantages are indisputable. As we age, though, it is in our best interest to be more careful so as to avoid making things worse. Find a therapist who is patient, tolerant, and kind, and enjoy the benefits of a great massage!

What We Can Control

The Serenity Prayer is one that many of us have heard over the years. While for some it seems like nothing more than a greeting card sentiment, there is deep truth in its words.

We live in a world with no shortage of challenges. The adversity that we face is not just on a global scale, but can apply to our nation, our communities, and even our families.

There are huge things like hurricanes that we cannot change, so according to the prayer we must accept them; scientific research, however, shows that our climate is changing and weather is becoming more unpredictable and severe. Scientist point to many things that we can do–personally and on a grander scale–to alleviate the situation. This is where we run into the “wisdom to know the difference.” Sometimes we assume that we must accept things as they are (“it is what it is”), when change is possible; other times we judge that situations can be changed when they cannot. It does require wisdom.

Rabbi Harold Kushner’s famous book, When Bad Things Happen to Good People, addresses this very issue. His son was stricken with a terrible disease that took his life at a young age; this prompted Kushner to write the book. He notably did not call the book Why Bad Things… but rather When Bad Things…. He claims that we cannot understand why the world operates as it does–why the wicked often prosper, while the righteous suffer. All we can do is choose how to react when bad things happen. We must, he argues, be there to support each other.

This applies not just in a spiritual sense. As a personal trainer for older adults, I see clients with a variety of circumstances from dementia to Parkinson’s Disease to arthritis. None of them chose to have these ailments; none of them was deserving of their diagnoses. At the same time, none of them has given up on trying to maintain as much independence as possible. They have made a choice about how to respond to their circumstances. They may not be able to run a marathon any longer, but they can strive to be as fit as possible to enjoy life to its fullest.

The Serenity Prayer is not just sentimental tripe. It is actually a guide for us–not just in spiritual matters, but in our physical well-being as well. We all must decide what we can control and what is out of our hands. As for those things we cannot control, it is still up to us to choose how to react.

Doing Senior Expos

This past Thursday, I was an exhibitor at the Beachwood (OH) Senior Expo. The location was great–literally kitty-corner to where I live. It was the second Senior Expo I have participated in during 2024.

The expos generally have a room or two with vendors aimed at older adults. These include insurance companies, health care providers, senior living facilities, end-of-life organizations, home healthcare, and wellness companies. I was the only vendor providing fitness services at this expo.

I found a couple of interesting trends at this expo (some of which were shared with the one earlier in the year). First (it was on Halloween day) and that meant that most of the vendors had bowls of candy out; for some of the attendees, this was the big draw. I do have to question whether all that sugar is such a good idea for older adults; I did see one table handing out “healthier” treats and another with apples. I served nothing but I did have free pens! Second, more than half of the people with whom I spoke are actually involved in a regular exercise; Silver Sneakers and local community centers with fitness facilities are making a difference. This is a positive trend and it is good to see our government making it easier for residents to exercise. Third, I try not to be judgmental, but many of the folks who told me that they do not exercise at all seemed to be the ones who needed it the most; there was a lot of bad posture and weight management issues. There are also many people who exercise every now and again but do not have a consistent program. Fourth, there are a lot of really excellent, caring folks out there who are devoting their lives to help older adults; the networking group that sponsored the Expo has some fine folks who do the work they do not just for the salary, but because it is very meaningful to them.

In the end, I only got a couple of leads, but it never hurts to be out there getting the message to people who need to hear it. There will be more Expos in the future. There were about 200 attendees on Thursday; hopefully, we can reach even more seniors in the future.

Feeling Anxious

With so many concerning things going on in the world today–not to mention the upcoming US elections–a lot of people are feeling anxious. Older adults–although we may have wisdom and perspective–are not immune to anxiety. In fact, it is the #1 mental health disorder among adults over the age of 65, and only about 1 in 3 who suffer actually get treatment.

The Cedars-Sinai Blog, lays out some of the main points of anxiety and older adults. Everybody lives with some level of anxiety, but it becomes problematic when it begins to interfere with our regular activities. According to the American Psychiatic Association, “Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” As we age, there are many things that make us anxious: health challenges, loss of loved ones, changes in lifestyle (like after retirement), and concerns about family. Anxiety can be treated; when left untreated, though, it can raise the likelihood of disability, stroke, heart failure, autoimmune and heart diseases, and memory disorders (dementia).

According to Cedars-Sinai, anxiety manifests itself in many ways such as avoiding socializing, loss of appetite, insomnia, restlessness, and intrusive thoughts. In severe cases, anxiety can devolve into a panic attack which can lead to shortness of breath, feeling like choking, chest pains, heart palpitations, lightheadedness, numbness, and chills.

If you or a loved one may be suffering from anxiety, it is best to discuss it with a trusted medical professional. There are many treatment options available–and not all of them involve medications. Talk therapy is very helpful. A support system of family and friends can also aid in recovery. There is no need to suffer in silence; in fact, that will usually only make it worse.

The world provides an endless source of anxiety-inducing stimuli. All of us are equipped to face them differently. If you need help, there is no shame in seeking it. Not only is your mental well-being at stake, so is your physical health.

Older Adults and Grieving

Yesterday was a difficult day in the Jewish world. It marked one year since the terrorist attack in Israel by Hamas in which over 1200 inhabitants of Israel were murdered, hundreds kidnapped, and others abused and injured. Jews (and many others) around the world gathered yesterday to remember and reflect. There is little comfort as war rages on many fronts in Israel and Jew-hatred runs rampant across the globe. We are all grieving while trying to make sense of the aftermath.

Each of us grieves differently. There really is no right or wrong way. Forty years ago, I used to lead youth group educational trips to Poland and Israel to study about the Holocaust; after visiting the death camps, some of the teens were devastated and distraught, others were more resilient and stoic. Over more than 30 years as a rabbi, I have seen the full range of emotions in my many meetings with families after the death of a loved one.

Grieving is especially pertinent to older adults. The longer we live the more likely we are to lose loved ones. My personal fitness business, At Home Senior Fitness, works with individuals over the age of 55; I have experienced the loss of at least four clients in the last few years.

As older adults, we should understand that the grieving process is unique to each person. There is no timeline. There is no checklist of what mourning will look like–even if there are religious or cultural rituals to follow. There are ways, however, that we can make the process more meaningful and less debilitating. Spend time with friends and family; even if it is just a walk or a coffee, being with others helps to ease the loneliness. Understand that it may take longer than expected (or desired) to work through feelings or complete tasks involved with closing out an estate. Share with others what you are feeling; talking helps to sort things through. Sharing memories helps us to grieve and can also inspire and enlighten the person with whom you are speaking. Get help if you need it; if you are feeling overwhelmed, reach out to others who may be able to help with errands, meals, rides to doctors’ appointments, etc. Most people are more than happy to help. Finally, if you find that you are depressed or “stuck” and cannot do the daily activities of life, get in touch with a clergy person, therapist and/or a grief counseling group; they can help give meaning to your grief and share resources.

Death is a part of life. We hope and pray that those we care about will live long, happy, and health lives. We know, though, that the time will come when we will have to say goodbye–and we have no control over when or how that will happen. When the time comes, we must surround ourselves with people and resources that will help us to honor our departed loved ones while facilitating our moving on to life without them.

May there be peace, justice, comfort, and love in our world soon.

Real Behavior Change

This Wednesday evening begins the new Jewish Year, 5785. Rosh Hashanah and the days through Yom Kippur (the Day of Atonement) are a time of reflection for Jews. We look back on the past year: what did we do well, upon what could we have improved? The holidays are all about change.

As a Rabbi and a Personal Trainer, change is a key part of my professions. As a trainer, I work with clients to get them to make changes in their health and fitness habits. As a rabbi, I work with others to change the world for the better, and also to make changes within ourselves that help facilitate it.

Can we really change, though? Is it possible to break out of our habits?

Recently, I took a continuing education course taught by Julia DiGangi. Dr. DiGangi is an expert in the connection between our brains, emotions and relationships. In the course, she discussed habit formation; habits are actions triggered automatically in response to contextual cues that have been associated with their performance. About 43% of our conscious experience is engaged in habitual behaviors! Most of the time this a good thing (like hygiene), but other times they can be negative (like smoking). Many of us–in both the spiritual and fitness realms–want to take the habits that do not help us and turn them into something positive. It is quite an effort, and unfortunately many of us give up before we can allow the new, better habit to be formed.

DiGangi explained how our brains are key in this process. The brain is like a “predictor machine;” it is not perfect, but it works well enough to keep us alive. Habits are simply fast predictions of how things should go; they can be overlearned patterns that are carried out without attention. There is a part of the brain called the Basal Ganglia; it controls addiction, emotion, thinking, and voluntary movement. It is a hugely important part of the brain and it is where habits rest…and where they can be broken.

The Basal Ganglia is also where attention lives. If we want to make real change, it will require a lot of attention. We must figure out how attentive we are, whether our attention is out of whack (ie, we are paying attention to the wrong things), and how we can improve our focus. Too often we focus on our problems and save little of our prectious time and energy on solutions. We need to refocus and pay attention. We should ask ourselves what are we REALLY trying to change–what is the root cause that needs fixing? How many times have we addressed it before and what did we do–and why was it not successful? Once we have done this, we must determine what is the TRUEST solution to the problem–not the easy one or the seemingly obvious one, but the one that will truly be successful. Then we need to be judicious with our time and resources to put that solution into effect.

This requires a tremendous amount of attention. Research shows that it takes 66 days to build a new habit. How many of us have the patience to work on a habit for that long? Does knowing it takes that long make a difference? Will it give us perspective and patience?

Again, whether we are looking at spiritual or health matters, attention is at the core of making real change. It is a difficult process, but it is possible to accomplish our goals and create positive habits that lead to positive character.

Best wishes to all who celebrate for a happy, healthy New Year. To all of us, pay attention. It is the foundation for change.

News About Arthritis and our Knees

CNN.com recently shared an article about new research on Osteoarthritis of the knee. It caught my attention because, as a personal trainer for older adults, one of the key complaints I hear about is knee pain. I also work with clients who have had knee replacements or other knee surgeries. This is not surprising since nearly 800,000 knee replacements are performed each year in the USA.

Osteoarthritis is a chronic disease that causes the cartilage of a joint to deteriorate; this leads to pain and stiffness and is especially seen in the hips, hands, lower back and knees. As we age, osteoarthritis can have a negative effect on our quality of life; depending on where it is found it can even influence our ability to remain independent.

The new research was published in the Journal of the American Medical Association and based on data from studies conducted in the Netherlands. The key finding is that the effects of the disease can be lessened or even eliminated by strengthening leg muscles. The research indicates that there is no link between a person’s total physical activity and the odds of their developing the disease. The subjects were then divided into two groups: those whose activity was non-weight bearing (like swimming and bicycling) and those who activity was weight bearing (like walking or running). The latter group was at greater risk for knee osteoarthritis–but only if they lacked sufficient lower limb strength. It has long been thought that one of the best ways to protect the knees is to build mass in the muscle groups around the knee. This research bears this out; the more muscle mass around the knee, the more it is “cushioned” from the forces that affect it through weight bearing movement.

This research reinforces the work of doctors and physical therapists who work with patients to strengthen the muscles around arthritic joints. While those who participate in non-weight bearing exercise have less cause for concern, it is important to know that runners and walkers have a strategy that can help ease pain, increase movement, and even prevent the need for joint replacement.