SENIOR LIVING
February 2018
Finding a part-time job helps retirees maintain their connections with their communities.
INSIDE Handling an old 401(k)..................................4-5 Maintain mental acuity ...................................8 Did you know................................................. 11 How to eat after 50 .......................................... 3 Advice for aging athletes............................ 10-11 Great part-time jobs for retirees........................ 2 How to downsize your home .........................6-7
Senior Living is a special advertising publication of The Billings Gazette.
General Manager Dave Worstell Advertising Director Ryan Brosseau Advertising Manager Arcadea Scott Special Sections Coordinators Angie Wagner, Teresa Cox, Mo Lucas
Great part-time jobs
FOR RETIREES
Upon retiring, many newly minted retirees find themselves looking for ways to fill their free time. Hobbies may not take up too much time, and travel can stretch retirees’ budgets.
O
ne way that retirees can make great use of their free time and make a little extra money is to find part-time employment. Part-time jobs can help retirees maintain their connections with their communities, whether it’s their professional community or the community in which they live, while also providing a sense of purpose. Retirees interesting in finding part-time work may want to consider the following jobs. Consulting work
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Many retirees have long résumés, and that experience is still valuable even after retirement. Consulting firms often hire experienced businesspeople on a project or contract basis, which can be great opportunities for retirees to fill their time and make sizable amounts of money without having to commit to long-term employment.
Teaching Retirees can also put their professional experience to work in the classroom. Inquire about teaching opportunities at a nearby university or even the local high school. Such opportunities may only be available on a volunteer basis, but some might pay parttime salaries or small stipends. Either way, many retirees find that working with young people helps them stay young, and passing on lessons learned to younger generations can provide a strong sense of purpose.
beaches, golf courses or parks. Sports teams Retirees who live in cities with professional sports teams may be able to find work with their favorite franchise. Professional sports franchises often rely on retirees to staff in-game positions like ushers and concessions employees, and some may even hire retirees to greet fans. While the pay might not be great, such positions are ideal for retirees who happen to be big sports fans. Crafts
Retirees with a love of crafting can turn their hobby into income. For example, Etsy.com makes it easy for creative entrepreneurs to post their creations and sell them to buyers all over the globe. Sellers often dictate how Seasonal work quickly they can make and ship prodSeasonal work is another great way ucts, so retirees need not feel worried for retirees to fill their time and make a about being rushed. little extra money along the way. Come the holiday season, retirees should Many retirees still work even after have no trouble finding seasonal retail calling it a career, and opportunities work at their local malls or shopping abound for men and women looking centers. In warmer months, retirees to fill their time and make a little extra may find seasonal employment at area money along the way.
How to eat after 50
A
s people age, their dietary needs begin to change. Foods that were once staples of your diet as a youth may be restricted once you hit a certain age, while other foods you may have always avoided may now be necessary to fuel and support a healthy body. Eating healthy foods and exercising may not be enough to sustain health, as hormonal changes and other health effects as a person reaches age 50 can have a profound impact on his or her nutritional requirements. The following are a few things men and women over 50 may want to consider as they look to eat a healthy diet for years to come.
Without adequate vitamin D, bone strength and health can deteriorate because vitamin D promotes calcium absorption. Vitamin D also has other roles, including helping neuromuscular and immune function and reducing inflammation.
Friendly fats People over age 50 should increase their intake of unsaturated fats and reduce consumption of saturated fats. Nutrient-rich unsaturated fats can guard against heart conditions, protect against stroke, keep skin supple, and even help men and women maintain good neurological health. Omega-3 fatty acids can Vitamin D be found in nuts, olives, Both men and women age 50 and up seeds, and fatty fishes. have a reduced ability to produce vitamin D through exposure to the sun. Extra vitamin Increase protein According to D will be needed from foods and supplements. Everyone over the age of 50 should Christine Gerbstadt, take a daily vitamin D supplement of 400 IU MD, RD, a spokes(10 µg), according to Canada’s Food Guide. person for the
Academy of Nutrition and Dietetics, as they age, men and women need more protein in their diets to maintain their muscle mass. The amount of protein needed at a younger age no longer may be adequate. Look for lean sources of protein from fish and poultry. Beans are also a low-fat source of protein that can help fulfill daily protein requirements.
Dry beans and lentils can add a fiber boost. Always increase fiber slowly to determine your tolerance.
Fewer calories The National Institute on Aging says women over the age of 50 need between 1,600 and 2,000 calories, depending on how physically active they are. Men need between 2,000 and 2,400 calories per day. More fiber With each passing year there is a decrease Eating more fiber can help with in the energy required to maintain body digestive and intestinal prob- weight, so caloric intake should be adjusted lems, such as constipation. accordingly. Constipation can occur when fiber intake is not enough, More water coupled with a more sedAs a person ages, his or her body may not entary lifestyle. The best signal it is thirsty as well as it once did, so it’s way to get fiber is through possible that you may not recognize when diet. Leave the skins on you are thirsty or dehydrated. The Mayo fruit and vegetables and Clinic recommends around nine to 10 cups choose whole fruits of beverages per day to remain hydrated. over juices. WholeEating healthy and changing one’s diet is grain breads and ce- important as a person ages, as dietary needs reals also are good at age 50 may be quite different from what sources of fiber. they were at age 30.
Eating healthier and changing one’s diet is important as a person ages.
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Upon making the transition to a new job or retiring, many people are unsure about what to do with their 401(k) or other retirement plans linked to their employer. Handling this transition can be costly, and many men and women might benefit from the advice of a professional financial advisor to help them navigate these waters without breaking the bank.
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S
Handling an old 401k
ome men and women may think they’re forced to cash out their retirement accounts when moving on to new companies. But, depending on a person’s age, that’s a potentially costly option that can incur heavy penalties. Fortunately, cashing out is not the only option men and women have as they try to figure out what to do with their retirement accounts after retiring or moving on to new companies. Keep the money with your former employer Some employers allow former employees to keep their retirement savings in their plans. This allows men and women to avoid early withdrawal penalties and lets them continue to defer paying taxes on retirement savings accounts until they reach retirement age and need to start withdrawing
money. Another benefit to keeping money in an employer retirement plan even after you leave the company is it protects you if there are rollover restrictions governing any additional accounts you might have transferred the money into. Employers who do allow former employees to keep their money in retirement plans likely
included certain language in those plans that govern how the account is managed after employees leave the company. For example, former employees may no longer be able to contribute to the plan or take out plan loans. In addition, when the time comes to withdraw money, you may or may not be allowed to make partial withdrawals from accounts linked to former employers. Read the fine print to determine if keeping the plan with a former employer makes the most sense for you.
rollover a 401(k) from a previous employer into their new employer’s plan. But not all companies allow this. If you are allowed to do so, this can make the transition that much easier while still allowing tax-deferred growth on your assets. In addition, if you can rollover into your new employer’s plan, you may be allowed to take out loans based on the amount of your combined plan instead of just loans against new contributions. Rollover and plan loan eligibility should be confirmed with your new employer. Before rolling over money into Rollover into your new employer’s retirement plan your new employer’s plan, conSome people have the option to firm your investment options un-
der the new plan. If they pale in comparison to an IRA, you might want to rollover your retirement assets into an IRA that offers more investment options. Rollover into an IRA Many men and women look to rollover an old 401(k) into an IRA, as traditional and Roth IRAs may offer a wider variety of investment options than a previous or current employer’s retirement plan. Taxes differ depending on which type of IRA you choose to roll your funds into, so discuss your IRA options with your financial advisor to determine if this is the best way to go.
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February 2018
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How to determine if
DOWNSIZING your home is for you 6
February 2018
A
s men and women retire or approach retirement age, many opt to downsize their homes. Such a decision can save older adults substantial amounts of money while also liberating them from the hassle of maintaining large homes they no longer need. Downsizing to smaller homes or apartments is a significant step, one that homeowners should give ample consideration before making their final decisions. The following are a handful of tips to help homeowners determine if downsizing to smaller homes is the right move.
Many retirees downsize their homes, but this decision requires careful consideration of a variety of factors.
Get a grip on the real estate market
Take inventory of what’s in your house
Examine your own items as well
Consider your retirement lifestyle
Downsizing is not solely about money, but it’s important that homeowners consider the real estate market before putting their homes up for sale. Speak with a local realtor or your financial advisor about the current state of your real estate market. Downsizing can help homeowners save money on utilities, taxes and mortgage payments, but those savings may be negated if you sell your house in a buyer’s market instead of a seller’s market. If you think the current market won’t get you the price you are hoping for, delay your downsize until the market rebounds.
Empty nesters often find that their homes are still filled with their children’s possessions, even long after those children have entered adulthood and left home. If the storage in your home is dominated by items that belong to your children and not you, then downsizing might be right for you. Tell your children you are thinking of downsizing and invite them over to pick through any items still in your home. Once they have done so and taken what they want, you can host a yard sale, ultimately donating or discarding what you cannot sell. Once all of the items are gone, you may realize that moving into a smaller place is the financially prudent decision.
Your children’s items are likely not the only items taking up space in your home. Take inventory of your own possessions as well, making note of items you can live without and those you want to keep. If the list of items you can live without is extensive, then you probably won’t have a problem moving into a smaller home. If you aren’t quite ready to say goodbye to many of your possessions, then you might benefit from staying put for a little while longer.
If you have already retired or are on the verge of retirement and plan to spend lots of time traveling, then downsizing to a smaller home may free up money you can spend on trips. And if you really do see yourself as a silver-haired jetsetter, then you likely won’t miss your current home because you won’t be home frequently enough to enjoy it. If travel is not high on your retirement to-do list but you have a hobby, such as crafting, restoring classic cars or woodworking, that you hope to turn into a second profession, then you might benefit from staying put and converting your existing space into a workshop.
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Maintaining social connections can help aging men and women prevent cognitive decline.
Maintain mental acuity How aging adults can maintain their mental acuity Aging is associated with or linked to a host of mental and physical side effects. For example, many adults expect their vision to deteriorate as they grow older. Such a side effect can be combatted with routine eye examinations that may indicate a need for a stronger eyeglass prescription, a relatively simple solution that won’t impact adults’ daily lives much at all. While physical side effects like diminished vision might not strike much fear in the hearts of aging men and women, those same people may be concerned and/or frightened by the notion of age-related cognitive decline. Some immediately associate such decline with Alzheimer’s disease, an irreversible, progressive brain disorder that gradually destroys mem-
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February 2018
ory and cognitive skills, ultimately compromising a person’s ability to perform even the simplest of tasks. But age-related cognitive decline is not always symptomatic of Alzheimer’s disease. Learning about Alzheimer’s and how to maintain mental acuity can help aging men and women better understand the changes their brains might be undergoing as they near or pass retirement age. Is Alzheimer’s disease hereditary? The National Institute on Aging notes that only a very rare form of Alzheimer’s disease is inherited. Early-onset familial Alzheimer’s disease, or FAD, is caused by mutations in certain genes. If these genes are passed down from parent to child, then the child is likely, but not certain, to get FAD. So while many adults may be concerned
about Alzheimer’s because one of their parents had the disease, the NIA notes that the majority of Alzheimer’s cases are late-onset, which has no obvious family pattern. Can Alzheimer’s disease be prevented? Studies of Alzheimer’s disease are ongoing, but to date there is no definitive way to prevent the onset of the disease. How can I maintain mental acuity as I age? Researchers have not yet determined a way to prevent Alzheimer’s disease, but adults can take certain steps to maintain their mental acuity into retirement. Exercise regularly. Routine exercise may be most associated with physical benefits, but the NIA
notes that such activity has been linked to benefits for the brain as well. For example, a 2011 study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that aerobic exercise training increases the size of the hippocampus, leading to improvements in spatial memory. The NIA also notes that one study indicated exercise stimulated the brain;s ability to maintain old network connections and make new ones vital to cognitive health. Read more. Avid readers may be happy to learn that one of their favorite pastimes can improve the efficiency of their cognitive systems while delaying such systems’ decline. A 2013 study published in the journal Neurology by researchers at Chicago’s Rush University Medical Center found that mentally active lifestyles may not prevent the formations of plaques
and tangles associated with Alzheimer’s disease, but such lifestyles decreases the likelihood that the presence of plaques or tangles will impair cognitive function. Stay socially connected. Maintaining social connections with family, friends and community members also can help women prevent cognitive decline. Epidemiologist Bryan James of the Rush Alzheimer’s Disease Center studied how social activity affected cognitive decline, ultimately noting that the rate of cognitive decline was considerably lower among men and women who maintained social contact than it was among those with low levels of social activity. The idea of age-related cognitive decline strikes fear in the hearts of many men and women, but there are ways for adults to maintain their mental acuity well into their golden years.
Seniors becoming more
TECH-SAVVY
T
echnology is the future, and digital communication has opened many doors for people around the world. Although younger generations have grown up with technology at their fingers, Baby Boomers and older adults did not. But in spite of that, studies show that growing numbers of seniors are open to the idea of technology and even seeking ways to further their use and knowledge. According to a 2014 study by Pew Research Center, 59 percent of seniors regularly use the internet - a 6 percent increase from the previous study conducted in 2012. Today, 67 percent of adults age 65
While stereotypes have long painted seniors as technologically inept, seniors are actually more socially and digitally engaged than ever before.
and older say they go online. Pew also says that, although seniors consistently have lower rates of technology adoption than the general public, four in 10 seniors now own smartphones, which is more than double the amount that did in 2013. Seniors in Australia are especially tech savvy, as Deloitte’s mobile consumer survey found 78 percent of Australian seniors aged 65 to 75 own a smartphone, up from 69 percent in 2016. While stereotypes have long painted seniors as technologi-
cally inept, seniors are actually more socially and digitally engaged than ever before. Seniors use technology in many different ways. Some use mobile apps to manage medications and doctor’s appointments and monitor their fitness regimens. Some families employ 24/7 alert systems or smarthome technology to keep seniors comfortable and safe at home for as long as possible. Noninvasive, “smart” technology can analyze factors such as whether or not doors are
Caring for someone with Alzheimer’s isn’t easy. Reaching us is.
left open, if there has been movement in a home, or whether appliances/lights are on or off. This represents a great way for families to stay informed and provide assistance even if they are not nearby. SilverSurfers, a senior-based information website, says other tech that seniors are embracing includes online dating; audio and digital books; online shopping, which is especially valuable to seniors who have mobility issues; and social media, which can keep
seniors connected to others and feeling less lonely. A study conducted by researchers from the University of California, San Francisco found 18 percent of American seniors live alone, and 43 percent report feeling lonely on a regular basis. Loneliness can increase death risk. Social media and internet connectivity can be an important tool in helping seniors feel like active members of society. Technology is no longer just for teenagers or active workers. Seniors are increasingly embracing technology and becoming a fastgrowing demographic for tech usage.
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ADVICE for aging athletes R
etired professional athletes often speak about the difficult moment when they knew it was time to retire from professional competition. The transition can be easy for some but far more difficult for others. But aging amateur athletes know you need not be a professional to realize there comes a time when your body is telling you it’s time to ease up. Athletes are used to pushing themselves and stretching their limits, but some limits are best not pushed. Such is the case with the limits posed by aging. While athletes don’t have to completely fold up shop and hang up their cleats, tennis shoes or other athletic equipment as they approach senior citizen status, there are steps aging athletes can take to ensure they aren’t pushing their bodies too far as they grow older.
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require more recovery time. Returning too quickly from an injury can only make Veteran athletes tend to have a sixth things worse for aging athletes, so don’t sense about their bodies, knowing how push yourself. long they need to recover from common ailments like ankle sprains, knee pain, back pain and shin splints. Despite the body’s remarkable ability for recovery, it’s not immune to aging, and that recovery time will increase as the body ages. Whereas a sprained ankle might once have been as good as new after a few days or rest, aging athletes must recognize that the same ankle sprain now might Recognize your new recovery time
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Senior citizens are encouraged to exercise for good health. Be sure to warm up first and focus on flexibility.
Take more time to warm up As the body ages, its response time to exercise increases. This means the body needs more time to prepare itself for cardiovascular and strength training exercises. Increase your warmup time as you age, gradually increasing the intensity of your warmup exercises until your body feels ready for more strenuous exercise. Focus on flexibility The more flexible you are, the more capable the body is of absorbing shock, including the shock that results from repetitive activities. But as the body ages, it becomes less flexible, which makes it less capable of successfully handling the repetitive movements common to exercise. Aging athletes should focus on their flexibility, stretching their muscles before and after a workout. In addition, activities such as yoga can work wonders on improving flexibility for young and aging athletes alike. Don’t stop strength training Some aging athletes mistakenly feel they should stop strength training as they get older. No longer concerned about building muscle, aging athletes
“Aging athletes should focus on their flexibility, stretching their muscles before and after a workout.” might feel as if they have nothing to gain by lifting weights and continuing to perform other muscle strengthening exercises. But the body gradually loses muscle mass as it ages, and that loss puts the joints under greater stress when aging athletes perform other exercises. That stress can put people at greater risk for arthritis, tendinitis and ligament sprains. While you no longer need to max out on the bench press or challenge yourself on the biceps curl, it is important to continue to make strength training a part of your fitness regimen as you age. Aging athletes need not associate aging with ceasing their athletic pursuits. But recognizing your limitations and the changes your body is going through is an important element of staying healthy as your approach older adulthood.
Did you know? Baby Boomers make up the largest generation of Americans born in United States history. Boomers include anyone born between the years 1946 and 1964, as the number of births began to rise as World War II veterans returned home from battle. The greatest number of Baby Boomers were born in 1957,
when numbers peaked at 4,300,00. That equates to roughly 8 children born per minute throughout the year. By 2019, the last of the Baby Boomers, or those born in 1964, will be eligible for many senior benefits offered to people age 55 and up. Ten years later, most will be eligible for retirement.
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