Young at Heart

‘Great friendships’

Northern Lights Arena walking group keeps members physically, mentally fit

By STEVE SCHULWITZ

News Staff Writer

ALPENA — A group of local seniors meet nearly every day at the Northern Lights Arena not to utilize the ice but to share a cup of coffee, friendly chats, and some exercise.

The senior walking group has

utilized the walking track on the outside of the ice rink pretty much since the arena was built and, through the years, the members of the group have developed bonds with one another and helped to make improvements to the facility.

Mary Ann Gunderson, 76, said the group is an important part of

her life and helps her to stay healthy physically and mentally. She said people walk at their own pace and make as many rotations around the track as they are comfortable with.

Eight times around the rink is one mile, Gunderson said.

Gunderson and her best friend, Pat Halleck, who is now deceased,

started the group, which grew in numbers over time. She said the group may have been formed to walk together, but the group offers other benefits, too.

“We built it up and even had a newsletter and had a lot of people and we have become as much social

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News Photo by Steve Schulwitz

From left to right, Mary Ann Sadler, Keith Weiland, Mary Ann Gunderson, Bill Harrison, and Myrl Prevo take a stroll around the ice rink at the Northern Lights Arena. They are longtime members of a senior walking group.

as we have active,” Gunderson said. “The social aspect is so necessary, because we have people who have lost their spouses and people who would probably sit in a chair all day if we didn’t come to the arena. We have all made great friendships.”

Mary Ann Sadler, 79, has been a part of the group for many years and made countless walks around the rink. She works the counter at the arena during events and also enjoys decorating it for the holidays and other special events. The arena, she said, is special to her and her family, which was involved in hockey for many years and is still today.

“The arena is just a really fun place to be for walking and everything else,” she said. “You get to meet tons of people while walking and it’s nice, because, when the weather isn’t nice, we have a place to go. It’s a really good thing.”

Over the years, members of the group have died, but the group makes sure they are never forgotten. The group has made a small park on the property at the arena that has a table and benches. A tree is planted every time a member dies and a memorial plaque in their honor placed in the ground near the tree.

“When we lost our first walker, we decided to chip in and buy a tree and it went on to another and another,” Gunderson said. “I have already bought my own tree, because, when I’m gone, I want to be by my buddy Pat’s tree.”

One of the benches, which is inside the arena for now, has a plaque on it with the names of all the past members who have died.

Gunderson said the staff and patrons of the arena always treat the group well and are eager to say hello or bring them treats. She said there is room for more seniors in the group and anyone who is interested can just show up in the morning any weekday.

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You don’t have to walk blocks to enter, you are only steps away from the front door or use Alpena’s first drive-through window.

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Sadler said the Northern Lights Arena is special and, without it, her life would be much different. She said she appreciates the positive impact the arena has had on her life.

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“I come here almost every day, and, for me, the group is really a reason to get up and get going every day,” she said. “I think, if I didn’t get up and come here to walk and see my friends, life would become a little boring.”

On the Cover: News Photo by Steve Schulwitz

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Strength training for seniors

A balanced diet and exercise, which includes a combination of aerobic activities and strength training, is necessary to maintain longterm health.

According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to protect their overall health. Exercise helps to delay or prevent many of the conditions that come with age. Adults ages 65 and older should aim for the recommended 150 minutes a week of moderate-intensity activity, such as brisk walking, and at least two days of activities that strengthen muscles. When it comes to muscle strengthening, seniors can follow these safety guidelines as they embark on their strength-training journeys.

• Speak with a healthcare provider first. Get the green light to proceed with an exercise regimen before beginning by having a dis-

cussion with your general practitioner about your fitness goals. Your doctor can recommend strategies that are safe and point out any exercises that may compromise your overall health.

• Master basic exercises first. Anyone new to strength training, which is sometimes known as resistance training, can start out slowly, even using just body weight, to provide resistance. Resistance exercises can include squats, crunches, modified pushups, planks, and lunges.

• Graduate to resistance bands. When you’re ready to move on to something else, consider resistance bands as an alternative to free weights. The bands can help you develop good form before introducing weight. Good form is key to avoiding injury.

• Work with a trainer. Working with a certified personal trainer can help you learn how to use free weights and strength-training machines correctly. A trainer also can

create a routine that includes the right number of sets and repetitions to gradually build and maintain muscle mass. If you decide against hiring a trainer, gym staff members may guide you through equipment and demonstrate proper form.

• Exercise with a friend. Strength training with a friend or family member can provide motivation and keep you on target to meet your goals.

• Build up gradually. Your first strength session should only last 10 to 15 minutes, according to Tiffany Chag, C.S.C.S., a strength coach at the Hospital for Special Surgery in New York. This enables you to gauge soreness. Wait until soreness abates before beginning your next session if you are new to strength training.

Strength exercises are a vital part of maintaining health as a senior. Such exercises help maintain muscle mass and also improve balance and bone health.

Did you know?

A good joke can liven up any social engagement, but the value of humor goes well beyond breaking the ice at parties and other get-togethers. According to the Cleveland Clinic, laughter can activate the parasympathetic nervous system, which helps to lower heart rate and help people breathe more easily. Given such benefits, it’s no surprise that laughter has been linked to a host of medical benefits, including stress relief and improved heart health.

Dating later in life

People are living longer, a reality that can be traced to a number of factors, including advancements in medicine and greater dissemination of information regarding preventive health care. According to data from the United Nations Population Division, the average life expectancy in the United States is 81.65 for women and 76.61 for men. Canada has even higher life expectancies, at 84.74 for women and 81.15 for men.

As people live longer, some may outlive their significant others and ultimately find themselves once again interested in sharing experiences with a special someone. Seniors ready to re-enter the dating pool may find that things are quite different from what they experienced as naïve teenagers or young adults. Dating used to be about

hanging out with friends and meeting people at shared events, such as school dances or work parties or even while enjoying a night out with friends. Nowadays, dating often begins in cyberspace. This can be confusing and anxiety-inducing for adults who didn’t grow up with technology guiding their every move.

According to a report in The Atlantic, more than one-third of baby boomers are not currently married, and this generation has had higher rates of separation and divorce and lower rates of marriage than the generations that preceded them. Many boomers have years ahead of them to devote to new relationships. Here’s what they may want to know before navigating twenty-first century dating waters.

• You’re not in this alone. While online dating may be portrayed as a young person’s game, plenty of older adults are now finding connections online. In fact, many different dating apps are geared toward the senior set, including SeniorMatch, eHarmony, Singles50, OKCupid, and Silver Singles, among others.

• You have more time for fun. As a senior, you may have more time to devote to recreation and leisure. This can be a great opportunity to get out and meet someone who shares your passions and interests.

• Online dating has its advantages. While online dating apps and websites may have certain things working against them, particu-

larly if their algorithms for pairing people are not fine-tuned, they also can be helpful. Online dating can expand social circles beyond local neighborhoods or even states, provinces or countries. You’re casting your net over a much larger body of water. Furthermore, dating app profiles typically spell out exactly what another person is seeking, which can save seniors from having to revisit awkward dating moments from years past.

Seniors may have to navigate new waters in modern dating. But with a good mindset and a little persistence, it is possible for seniors to find a special someone in cyberspace.

Engaging hobbies for seniors

• Cooking: Years spent hustling and bustling through the daily grind of personal and professional obligations might have forced individuals to embrace cooking that emphasized convenience over culinary skill. Now that there’s more time to embrace one’s inner Emeril, seniors can look to cooking classes or take the self-taught route and purchase a new cookbook filled with delicious recipes. A well-cooked homemade meal can provide a sense of accomplishment and affords seniors an opportunity to control the ingredients in the foods they eat, which can be important for individuals with health-related dietary restrictions.

lings, grandparents, and other family members.

• Gardening: Seniors looking for hobbies that get them out in the great outdoors need look no further than their own backyards. Gardening can benefit the body in myriad ways. According to the Mayo Clinic Health System, gardening can burn as many calories as working out in the gym. In addition, the MCHS notes that individuals who grow their own fruits and vegetables are more likely to include those foods in their own diets, thus saving them money at the grocery store and also increasing their intake of nutrientrich foods.

The value of hobbies is undeniable. A 2014 study published in the Journal of Occupational and Organizational Psychology found that employees who engaged in creative hobbies outside of work were more creative on work projects and had a better attitude on the job, while a separate study published in Psychosomatic Medicine in 2009 reported that individuals who engaged in en-

joyable leisure activities had lower blood pressure and a smaller waist circumference.

The myriad benefits of hobbies is good news for seniors, many of whom have ample time for leisure activities. Whether seniors are retired or still working but free from the responsibilities of parenting, the following are some fun and engaging hobbies to fill that free time.

• Writing: Many successful individuals have penned their memoirs after long, notable careers and lives. While individuals needn’t follow suit with the goal of making their memoirs public, writing can be a great way for seniors to document their own lives and the lives of their families. Interest in genealogy has risen considerably in recent years, as easily accessible websites like Ancestry. com and 23andMe.com have made it easier than ever for individuals to learn where they came from. Seniors can contextualize the information provided by genealogy websites by writing about their personal experiences and sharing what they know about the lives of their parents, sib-

• Swimming: Swimming is an ideal exercise for seniors, as it’s lowimpact but still a great way to utilize the entire body. A 2007 study published in the journal Quality of Life Research found that water-based exercise improves older adults’ quality of life and decreases disability. A separate study published in 2008 in The Journal of Sports Medicine and Physical Fitness found that water-based exercise can improve or help to maintain bone health in post-menopausal women.

These are just a few of the many hobbies seniors can pursue as they look for positive and fun ways to spend their free time.

How seniors can help themselves and others through mentoring Did you know?

The role of mentor is complex and sometimes vulnerable to misinterpretation. According to the employment resource Indeed, a mentor is an individual who acts as an adviser or coach for a less experienced person. Mentors often share their experiences and may even offer advice to their mentees.

Anyone can serve as a mentor, though individuals who accept that responsibility are typically older and/ or more knowledgeable than their mentees. Mentors may be athletic coaches, teachers, business associates, or esteemed family members. Mentoring is something older adults can consider as they look to share their knowledge with others.

Mental and emotional benefits

Many successful individuals credit mentors with helping them achieve their goals. However, mentors also walk away from mentoring having gained something significant. According to the caregiving company Seasons, mentoring can keep an aging mind sharp. Being a mentor may help at-risk seniors reduce their chances of developing dementia, particularly

Alzheimer’s disease. According to a 2009 study published in the Journal of Gerontology, gains were shown for mentors in “executive function and in the activity of prefrontal cortical regions in older adults at elevated risk for cognitive impairment.”

Mentoring also may give seniors extra reasons to get up and go each day. A scheduled task like mentoring fosters social interactions and changes of scenery. Information published in Harvard Business Review indicates seniors who mentor young people may be three times happier than people who do not.

Qualities of good mentors

Seniors considering mentoring should go over what can make a good mentor-mentee relationship. The following are some characteristics of successful mentors.

• Engage: The mentor should show genuine interest in the mentee, asking about their goals and expectations. Conversation should come easily.

• Participate actively: It’s important to make the time for mentoring sessions according to what the mentee

can manage with his or her schedule. Lessons should be tailored to what the mentee hopes to gain from the relationship. Gauging success along the way and tweaking things as necessary can keep mentoring sessions on target.

• Listen well: Mentors recognize the importance of listening first and then responding to the questions and needs of the mentee.

• Possess expertise: A mentor needn’t have an advanced degree or special certification, but he or she should have more experience in a given field or subject than the mentee.

Mentoring is a consideration for seniors looking to remain active in their communities and share their knowledge with others.

The Alzheimer’s Association® reports that remaining socially active throughout adulthood can possibly delay the onset of dementia. And that’s not the only benefit to remaining socially engaged as an adult, which researchers have linked to reduced rates of disability and mortality. The Alzheimer’s Association® also indicates that social engagement may reduce the risk for depression in older adults. That’s a significant benefit, as the National Council on Aging notes that the risk for depression is elevated among older adults compared to young adults. Retirees can consider a host of ways to remain socially engaged, whether it’s volunteering, participating in clubs or moving to communities tailored to individuals 55 and older. Such communities may facilitate social engagement among residents by establishing or promoting clubs, organizing group sightseeing trips and arranging for other opportunities for inhabitants to get to know their neighbors.