About LoveBeingRetired

Dave Bernard is a California born and raised author and blogger with an extensive 30 year career in Silicon Valley. He has written more than 300 blogs for US News & World On Retirement and his personal blog Retirement – Only the Beginning. He has authored three books: "Are you just existing and calling it a life?"; "I want to retire! Essential Considerations for the Retiree to Be"; and " Navigating the Retirement Jungle". Dave was also a contributing writer for the books 65 Things to do when you Retire (“Positive Aging – Old is the New Young”) as well as 65 Things to do when you Retire – TRAVEL (“Travel to Discover your Family Heritage”). He lives in sunny California with his wife, his Boston Terrier "Frank" and a passion for the San Jose Sharks.

Five Safety Tips for Seniors Who Want to Start Yoga

Written by James Fleming

Exercise is important for people of all ages. However, seniors, in particular, need to make regular movement a priority.

Currently, only 28-34 percent of seniors between the ages of 65 and 74 are physically active and only 35-44 percent of seniors over the age of 75 are physically active.

If you’re part of the majority of seniors who don’t exercise regularly, it’s pertinent you make a change and find ways to add more activity to your life. Regular exercise will help you maintain muscle mass and bone density and avoid balance issues that could lead to falls and injuries.

Yoga is one of the best forms of exercise for seniors, especially seniors who haven’t exercised in a while.

Before you head to your first yoga class, you need to make safety a priority. It’s very easy for beginners to be a little overzealous in their first class and push themselves too far. Be sure to keep these five safety tips in mind. They’ll help you avoid injuries and get the most out of your yoga practice.

  1. Find a Beginner-Friendly Class

Finding a yoga class is just like finding any other type of fitness class. There’s no one-size-fits-all approach, and certain instructors and styles will be better for you than others.

For seniors who are new to yoga, a beginner-friendly class is a must. Most yoga studios and gyms will clarify on their schedule whether or not a specific class is good for beginners.

You can also talk to the instructor before the class starts and let them know that you’re new. They will keep an eye on you and show you how to modify specific poses, or they might suggest a different class that better suited for you.

  1. Understand Basic Alignment

Before you go into any yoga class, even a beginner-friendly one, it’s helpful to understand some basic information about proper alignment. Every pose is different, but the following guidelines will apply to just about everyone who practices yoga:

  • Keep the knees in line with the second toes — don’t let them rock inward or outward.
  • Keep your weight in your heels when the knees are bent and toward the toes when legs are straight.
  • Keep a small bend in your knees and elbows at all times to avoid locking them out.
  1. Modify Poses as Much as You Need

There’s absolutely nothing wrong with modifying a pose. Don’t hesitate to put your knees down in a plank or use a bolster or pillow when doing seated poses like sukasana.

You might feel a bit awkward modifying specific poses is no one else seems to be, but remember that you’re there at yoga for yourself, not for them. It doesn’t matter what everyone else is doing — it matters that you feel safe and comfortable during your practice.

  1. Use the Right Equipment

Using the right yoga equipment can help you feel more comfortable and more secure during your first class. Some basic pieces of equipment that everyone should have on hand include:

  • Yoga mat
  • Yoga blocks
  • Yoga strap
  • Blanket or bolster

You can also use special pieces of equipment like wrist wraps or a knee brace. These tools can give your joints some extra support and make it easier for you to practice without feeling any pain or discomfort.

  1. Know How to Spot Red Flags

You shouldn’t experience any pain while practicing yoga. You might feel uncomfortable at times, but if anything hurts, you should skip it.

Sometimes, it’s hard to tell if the sensations you’re experiencing are par for the course or something about which you should be concerned.

There are some specific red flags you need to look out for during your yoga practice, including the following

  • Sharp, shooting pains
  • Numbness, or tingling in your limbs
  • Intense sensations deep in the joint

Another good rule of thumb is to check and see if you can smile and breathe steadily while doing a specific pose. If you can maintain a smile and a consistent breathing pattern, you’re probably on the right track. If breathing becomes difficult and you’re grimacing in pain, it’s time to back off.

Five Essential Diabetes Management Tips for Seniors

Written by James Fleming

According to the most recent data, 30.3 million Americans had been diagnosed with diabetes. Of those 30.3 million people, 12 million were senior citizens over the age of 65. That’s 25.2 percent of the senior population.

If you’re a senior citizen with diabetes, it’s easy to feel as though the disease runs your life. That definitely doesn’t have to be the case, though.

Listed below are some important diabetes management tips that will help seniors enjoy a better quality of life.

  1. Monitor Your Blood Sugar

Diabetics of all ages need to make sure they’re monitoring their blood sugar regularly. However, this is especially important for senior citizens.

By managing your blood sugar, you can prevent a variety of serious illnesses and complications, including high blood pressure, neuropathy, and vision problems.

Make sure you’re monitoring your sugar at the same time each day to make it a habit. Keep track of your levels each day and bring the information to your next doctor appointment. Your doctor can use this information to help you figure out the right protocol for controlling your sugar and maintaining your health.

Seniors tend to have issues with hypoglycemia (low blood sugar) rather than hyperglycemia (high blood sugar). Low blood sugar can increase your chances of getting dizzy and falling, so it’s important to check your levels and make sure they are high enough throughout the day.

  1. Manage Your Medication

As you get older, it can be harder to stay on top of your diabetes medication. It’s essential that you do so, though. Otherwise, you could be setting yourself up for a variety of complications.

These days, there are lots of devices designed to help people manage their medication. Some pillboxes even come with alarms that remind you of when it’s time to take your medication.

Not very tech savvy? You can also use a simple paper chart or calendar and check off each day after you’ve taken your medicine.

  1. Don’t Blame Everything on Neuropathy

Neuropathy is much more common among senior diabetics than it is among younger diabetics. Because of this, it’s easy to blame it for any kind of pain or dysfunction you’re experiencing. It’s important to take note of other conditions you could be suffering from, though.

For example, many diabetics with hand pain think they’re suffering from neuropathy when they’re actually dealing with issues like carpal tunnel syndrome.

Advanced glycation end-products (proteins that become sticky when exposed to sugars) can collect on the tendons of the palms of long-term diabetics. This causes nerve compression and the pain, numbness, and/or tingling that’s associated with carpal tunnel syndrome.

Carpal tunnel syndrome can be treated with laparoscopic surgery or by wearing a special brace.

  1. Eat a Healthy Diet

Diet can make a huge difference in the quality of life for diabetic senior citizens. But, many diabetic seniors aren’t eating the kinds of foods that promote healthy blood sugar levels.

Some foods that diabetic seniors should avoid include:

  • Alcohol
  • Sugar (especially from processed or packaged foods)
  • High-sugar fruits
  • Refined grains and cereals
  • Fruit juice and soda

Instead, seniors should fill their grocery carts with the following staples:

  • Legumes
  • Low-sugar fruits (apples, berries, etc.)
  • Dark green vegetables (spinach, kale, broccoli, etc.)
  • Orange vegetables (bell peppers, carrots, sweet potatoes, etc.)
  • Healthy fats (avocados, olive oil, olives, nuts, etc.)
  • Whole grain carbohydrates
  • Beans
  • Lentils
  • High-quality protein sources (beef, pork, chicken, fish, etc.)
  1. Stay Active

Regular exercise is another essential for diabetic seniors (and all seniors, for that matter) who want to stay healthy and happy.

Some seniors shy away from exercise because they’re afraid that they’re going to get hurt. In reality, though, exercise is one of the best things seniors can do to prevent injuries.

Great forms of exercise for seniors include:

  • Walking
  • Swimming
  • Cycling
  • Resistance training
  • Yoga

These types of exercise help seniors manage their weight, control blood sugar, and maintain their muscle mass.

Final Thoughts

Even if you have been diagnosed with diabetes, you can still maintain a healthy and active lifestyle. Keep these simple management tips in mind to stay on top of your condition and keep complications at bay.

Experience the Joy of Patience in Retirement

As a survivor of a Bay Area based career it is not always easy to slow things down despite my enviable retired status. Old habits die hard and decades of hustling to the next event or jetting down the freeway toward another oh-so-important meeting impacted the person I was and influenced the lifestyle I lived. Everything was so fast. While in the midst of my career I honestly felt guilty taking a moment to escape the busy day. There was always something I could be doing, something I should be doing.

Now that I am retired I am beginning to understand not everything need proceed at turbo speed. It is okay to pursue the day at a sane pace. And it is much easier to appreciate and tune into the world around if moments are not flashing by at the speed of light.

In the Bay Area, heavy traffic is a fact of life. If you are on the road you expect to proceed at slower than posted speed limits in all but the rarest of times. As congestion increases everywhere, there is no longer any non-rush hour time to journey out. I never got used to the traffic. I would prefer to drive twice the distance so long as my car kept moving. Waiting, burning gas, watching the minutes tick by – it wound me up like a watch.

Where my wife and I retired there is no real rush hour traffic or at least nothing like what we were accustomed. There are a few stretches of highway that back up at various times of the day. But as I learn to be patient in retirement I am able to better deal with these delays. Perhaps it is because I am no longer pressured to be somewhere at a specific time. I sit back and remember how things are just 70 miles away and smile broadly. “This is rush hour traffic I can handle just fine!!”

Being patient is not always easy. If you are an active retiree there is nothing worse than sustaining an injury that sidelines from your normal pursuits. Exercise keeps us limber, engaged and out there living. I know that if I miss more than a few days I start to get a bit testy. My wife notes this as well and thank God for her patience!

As the aging game plays forward it doesn’t take something big to knock you out of circulation. A minor tweak of the knee and you end up unable to take your daily walk. A few months ago I tried a new yoga pose to relieve a little back/hip pain. Unfortunately I did it incorrectly and now two months later my elbow is a painful reminder to do it right or don’t do it at all. I haven’t returned to my normal workout routine and it drives me crazy. But I know how important patience is when it comes to recovering from injury, even more so entering my sixth decade. I am letting time mend me, doing what I can around the injury to stay active, optimistic I will be back before too long. And when I am, look out!

Throughout life we will run into situations that test our patience. We all have our hot buttons, triggers that quickly set us into orbit. Where traffic is my personal bane others may feel challenged when forced to engage in mindless small talk or tolerate barking dogs at night or enduring those ever so slow grocery clerks.

When I feel my tension level rise I try to consciously slow down. I take a few slow, deep breaths to help bring my heart rate back to normal. I put a smile on my face to help put things in perspective. Most importantly I remind myself where I am in life – retired from the rat race, free to spend my days as I choose to, able to proceed at a reasonable pace, no longer burdened by must-have-an-answer-now decisions. Feeling in control of my days is a blessing.

Sure I get a little impatient on occasion. But I am learning what matters and what does not. I try to overlook the annoying little things, to focus my time and energy on what matters and what I enjoy. Living in that state there is no cause to hurry. I savor my freedom and appreciate the moments I am fortunate enough to live.

LoveBeingRetired.com