ForeverYoung insidepamagazine.com
February 2022
give back
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create structure after retirement
the more you help someone, the better you feel.
post retirement job qualities
determine if it is time to downsize
day trips seniors can enjoy
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february 2022 | Forever Young
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Contents busy to grow old: RAVEN 04 too and MARV rudnitsky focus: give 07 financial yourself some paychecks for retirement
to look for in 08 qualities a post-retirement job
09 lessons learned to determine if it 10 ishow time to downsize 14 day trips seniors can enjoy 15 RV BUYER'S GUIDE 16 LIVE LONGER WITH WEIGHTLIFTING how to create structure 19 after retirement seniors should know 21 what about social media safety
22 BRING HOME THE HARVEST
ON THE COVER: Raven and Marv Rudnitsky, of Selinsgrove, keep active with long power walks with their dogs, Rudy and Molly. Photo: cindy o. herman
Forever Young A publication of The Daily Item
writers/contributors Fred Scheller Publisher
Dennis M. Lyons Editor
Lori Seebold
Design Editor/Advertising Director
Cindy O. Herman Writer/Contributor
Robin Feltman
18th Street Financial Services, LLP
Matt Heintzelman
Titan Tactical Fitness
Edward Jones
Edward Jones Financial Advisor
Forever Young | february 2022
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Too busy to grow old
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Story & photos: cindy o. herman
he Rudnitskys might grow old someday, but now is not a good time. With family activities, community service and power walks, aging just can’t seem to find a spot on their agenda. “We’re both curious,” said Raven Rudnitsky, sitting at the dining table in the Selinsgrove home she and Marv have shared for 40 years. “We want to read and travel and learn. There’s just no limit to learning and growing.” A good part of that learning and growing takes place in what Raven calls their attempt to “give back.” They’re very involved with St. Paul’s United Church of Christ, which they described as open and affirming and very welcoming. One of the church’s most important ministries is a free event for children called “Messy Church,” where their daughter Kimmie Burkhart follows their example of volunteering. Marv sings in the church choir and also, with their daughter Amy Caron, in the Susquehanna Valley Chorale, where Raven is on the board of directors. “Marv has a beautiful tenor voice,” Raven said, explaining with a smile that singing isn’t her strong point, but, “Amy would say I’m the best appreciator.” She also appreciates good health, so she is a patientcommunity representative on Geisinger’s MyCode Ethics Advisory Council. From the time she and Marv moved to Selinsgrove in the early 1970s they’ve found ways to serve and strengthen their community. Marv was a founder of the Selinsgrove Area Youth Foundation, now called the Selinsgrove Area Community Foundation. The group awards $40,000 in scholarships to Selinsgrove Area students every year. Both Rudnitskys are members of the Selinsgrove Area Rotary Club, where Marv is the Sergeant of Arms and Raven supplies the jokes. 4
february 2022 | Forever Young
“They love it,” Marv said of her humor. He also oversees the local International Exchange Student Program, and Raven is the exchange student counselor. Over the years they have welcomed a number of exchange students into their own home, from lands as far-reaching as Japan, Germany, Indonesia and Argentina. Because they met and fell in love while attending Penn State in the 1960s, they both serve on Penn State’s Liberal Arts Development Council. As a testament to the respect they hold for each other, Marv convinced the council to include Raven even though she was not in the Liberal Arts College. “I suggested if they could get Raven to join me, it would be a better council,” Marv said. “And they found that to be true.”
Helping their hometown
Marv graduated in 1964 with a degree in Arts and Letters, received his law degree from the University of Pittsburgh School of Law in 1967 then went on to found RHP Law Group, in Selinsgrove. Raven graduated in 1966 with a degree in English/ Education and, after graduate school at Bucknell University, opened a private family therapy practice. Her warmth and determination shine when she talks about the years their home was a safe haven for women in abusive relationships. When someone asked if they were afraid of retaliation by angry husbands, Raven seemed surprised. “They needed a place to stay, and that was all that mattered,” she said. It was the same attitude that caused her and a few other women to start the Susquehanna Valley Preschool when her own girls needed a preschool education experience
shortly after moving to Selinsgrove. “Look around your community,” she said. “What do people need, and how do we fill that void?” Today Marv focuses his efforts primarily on pro bono work for local nonprofit agencies. “Communities everywhere are enriched by nonprofit volunteers,” he said. “If it were just government running things, it would be pretty drab and dull.” About 20 years ago he created the Planned Giving Council of Central Pennsylvania, showing high net worth clients how to benefit themselves while helping nonprofit groups. His quiet demeanor grew animated as he talked about finding ways to help a nearby town, lacking a chamber of commerce, eliminate blighted buildings and become more prosperous. “We are truly blessed right here in Selinsgrove,” he said, noting nearby Susquehanna University and a number of nonprofit agencies that enhance the town’s aesthetics and lifestyle. He himself is a past president of the Selinsgrove Chamber of Commerce and current president of the Selinsgrove Borough Council. He ran for that position after serving in a number of government positions, including: US Army Military Judge, Assistant Attorney General for the Pennsylvania Department of Justice, Chief Counsel for the Pennsylvania Department of Commerce, president of the Pennsylvania Bar Institute and three terms in the American Bar Association’s House of Delegates.
Fun little fact: Raven was appointed to the Pennsylvania Supreme Court’s Disciplinary Board and served six years as its chair —the first woman and first non-lawyer to serve in that position. A few years later, Marv followed, serving another six years “They called it the Rudnitsky chair,” Raven quipped, explaining she was asked to serve because her psychology background enabled her to consider mitigating circumstances, for example, the fairness of meting out standard punishment to a mentally ill person. With all of Marv’s governmental service, a reporter asked why he was running for the borough council position. He leaned forward when answering a similar question at his dining table. “I want to do something in my hometown,” he said, “to be an example for my grandchildren.” “We try to experience a lot,” Raven said. “You’ve got to have a reason to get up in the morning and know you have a purpose. Even if it’s encouraging someone on the phone.” Because they are grateful for the help they’ve received and the success they’ve achieved, Marv and Raven have set up a number of scholarships and endowments at Penn State and Susquehanna University. They are staunch supporters of the library and created the Wray Rudnitsky Endowment of Women’s Health to research cancer, which took the life of Raven’s sister at the age of 62.
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The Rudnitsky families live within a few minutes’ walk of each other in downtown Selinsgrove, allowing them to visit together often. The family consists of: - Marv and Raven Rudnitsky - Kelly and Steve Feiler, with sons Owen, Theo and Chris - Amy and Brian Caron, with daughters Maya and Eve - Kimmie and Bruce Burkhart, with son Bode
A loving family is part of what keeps Raven and Marv Rudnitsky young, seen here with their daughters. From left: Amy Caron, Kimberly Burkhart and Kelly Feiler, all from Selinsgrove.
Staying fit
The Rudnitskys enjoy pushing themselves physically. They started running in the 1970s, which led to Marv entering a number of marathons. They laughed about him running backwards during a race up Diamond Head so he could encourage Raven to keep going while they were vacationing in Hawaii years ago. Growing up in a family of athletes, Raven would rather be moving than sitting. She’s even walked through sessions with clients. These days the Rudnitskys power walk four to five miles a day, through all kinds of weather, with their two dogs, Rudy and Molly. Since the pandemic, they have exercised at the Selinsgrove REC, where their daughter Kelly Feiler is the president. They track their steps on Fitbits, and Marv jokingly complained that Raven had more steps because her stride is smaller than his. When they visit their house in Florida they play tennis at least every other day, as well as taking their long walks. Their Selinsgrove backyard holds a swimming pool, which has beckoned grandchildren and their friends for years. “If there’s one thing that keeps us young, it’s being surrounded by young people,” Raven said. “The joy they live, it’s just wonderful.” Marv and Raven love having their three daughters and their families living within a five-minute walk of their home. They also make a point of traveling with their grandchildren. They went to Germany with Owen, and to Italy with Theo and Maya. In June they’re planning on France with Eve and Chris. The youngest grandchild, Bode, will then choose his trip when his turn comes. 6
february 2022 | Forever Young
Raven and Marv Rudnitsky stand in front of a cherished portrait of their daughters when they were children, painted by Jeffrey D. Martin, of Selinsgrove.
Give back
Now is definitely not a good time for the Rudnitskys to grow old. The next few years aren’t looking so good, either. They’ve got too many plans. “Volunteer,” Marv said, when asked for advice on staying young. “Find a way to give back to other people in the community,” Raven agreed. “It’s fun. You’re with people, laughing and talking and making friends, and feeling good at the end of the day. The more you help someone, the better you feel.” • Cindy O. Herman lives in Snyder County. Email comments to her at CindyOHerman@gmail.com
FINANCIAL FOCUS
Give yourself some ‘paychecks’ for retirement
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story: This article was written by Edward Jones for use by Sheri Purdy, your local Edward Jones Financial Advisor
uring your working years, you’ve probably met the costs of living through your salary. But once you retire, where will the money come from? Is there a way to give yourself a “paycheck” for retirement? There is indeed – but you’ll have to do a good job of managing your available income sources. Here are some moves that can help: • Accept dividends and interest payments. Instead of automatically reinvesting all your dividends and interest payments into your portfolio – which is an excellent strategy for building wealth – you might want to begin receiving these payments as part of your income. Keep in mind, though, that companies can lower or discontinue dividends at any time. However, it’s also true that some companies have consistently paid, and even increased, dividends over many years, and even decades. • Choose an appropriate withdrawal rate. Once you’re retired, you’ll likely need to begin withdrawing from your investment accounts. But you’ll need to avoid taking out too much early in your retirement – you don’t want to risk outliving your portfolio. For many people in their mid-60s, a 4% annual withdrawal rate is a good starting point, but everyone’s situation is different, and your ideal rate will depend on several factors: your age, the size of your portfolio, other sources of income, and so on. Once you turn 72, you’ll be required to take at least a minimum amount from your traditional IRA and 401(k), but you can choose to withdraw more, if necessary. • Maximize your Social Security. You have significant control over the amounts you’ll receive from Social Security. You can begin taking these payments at age 62, but they will be much larger if you wait until your full retirement age, which will likely be between 66 and 67. (You will receive the maximum amount if you wait until you reach 70.) So, if you think you have enough income from other sources, you might decide to delay taking Social Security – but if you need the money, you may not be able to wait. And here’s something else to think about: If your spouse had considerably higher earnings than you did, you may be eligible for spousal benefits.
• Consider an annuity. You might want to consider purchasing an annuity that provides lifetime payments. Some annuities are even indexed for inflation, meaning payments will increase or decrease each year, keeping pace with the Consumer Price Index. Annuities are not suitable for everyone, though, so, before investing in one, you should consult with a financial professional who is familiar with your situation.* Finally, don’t rule out the possibility of earned income. Just because you’ve retired from your full-time job doesn’t mean you can’t work in some capacity, perhaps by doing some part-time work or consulting or even opening your own small business. Look at all these ideas when thinking about putting together an income plan for your retirement. You may find that your diligence will pay off.
Are you a public school, state or local employee planning your next chapter? Let us help you prepare. To learn more, call my office today.
Sheri Purdy
Financial Advisor
edwardjones.com
Member SIPC
1372 N Susquehanna Trail Suite 170 Selinsgrove, PA 17870 570-743-1025
Forever Young | february 2022
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retirement job
Qualities to look for in a post-retirement job of the house. In that case, look for a job that offers the opportunity to socialize and meet new people. Socializing as an older adult is a great way to fend off loneliness. In addition, one study published in 2007 in the journal of the American Public Health Association found that social support networks have a positive effect on cognition among older adults. So a post-retirement job that enables retirees to socialize could delay or reduce the severity of agerelated cognitive decline.
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he notion of relaxing on a beach all day in one’s golden years is still a retirement dream for millions of adults across the globe. But many individuals also harbor a desire to keep working after retiring. Whether it’s a volunteering gig or a part-time job retirees are looking for, certain qualities can make an opportunity uniquely suited to a post-retirement job. Flexibility: Retirees may be looking to contribute to their communities or simply earn a little spending money, but they will likely still want the freedom to travel or spend time with their families whenever they choose. So flexibility is something to look for in a post-retirement job. This is what makes consultant work so attractive to retirees. In-person hours may not be required of consultants, who can then offer their input while visiting their grandchildren or traveling the world. Socialization: Though the ability to work from home can make it easier for retirees to earn some extra money, some seniors aren’t concerned about their finances but want to work so they can get out 8
february 2022 | Forever Young
Engagement: A job seniors find engaging also is more likely to provide the types of benefits seniors are looking for in post-retirement work. For example, researchers at Boston College’s Sloan Center on Aging and Work found that seniors who find a job or volunteering opportunity truly engaging are more likely to benefit psychologically from those experiences than those whose post-retirement work is not engaging. If seniors find themselves simply going through the motions with their postretirement work, they can look for opportunities that they can be more enthusiastic about. Pressure-free: Regardless of what retirees did for a living prior to calling it a career, chances are they dealt with work-related stress. In fact, the American Stress Institute reports that 83 percent of workers in the United States suffer from work-related stress, while Statistics Canada reports that 62 percent of Canadian workers say work is their main source of stress. After a lifetime of confronting work-related stress, individuals who want to work in retirement should look for pressure-free opportunities. This is an important quality, as the ASI indicates that stress has been linked to increased rates of heart attack, hypertension and other disorders. The right post-retirement job may differ from what individuals looked for during their careers. Various qualities can combine to make for a post-retirement gig that benefits seniors in myriad ways.
Lessons Learned story: Robin Feltman, 18th Street Financial Services, LLP
Covid. The word itself makes me groan these days. For over two years it has sickened and murdered people we love and created fractious divisions among us at a time when unity would certainly have served us better. To this day it disrupts our way of life, one socially distant wedding, concert, or funeral at a time. And there is no clear end in sight. Still, if every cloud has a silver lining, the good news must be the lessons this virus has taught us. Some people learned to shop online. Most everyone learned to virtually visit with loved ones. Too many learned how to write an obituary. Others learned that vaccination is more about hope gifted than freedom stolen—a simple act of kindness that can make the difference between life and death for countless others. Everyone seems to have learned something. As a financial and insurance professional, I learned that people often don’t understand the fate of their assets when they die. Most everyone is familiar with the concept of beneficiaries, but the finer points are frequently misunderstood. In general terms, primary beneficiaries are paid FIRST. Contingent beneficiaries are paid SECOND, but only if the primary is not living. This can cause confusion and plenty of hurt feelings. For example, some clients want to name the oldest child as primary beneficiary, and the younger two as contingents—until they realize that they would be completely cutting off the younger children (unless the oldest child dies). And that, folks, is how books like “Mommy Dearest” get written. When married clients die within days of each other, unintended consequences can arise. Consider Bob and Mary (spouses), and their daughter Debbie. Bob and Mary are primary beneficiaries of each other, and Debbie is contingent of both of them. Let’s assume Bob and Mary are both hospitalized with Covid. If Bob dies today, and Mary dies a week later, you might guess that Bob’s individually owned asset would go to Debbie. But that’s not always the case, especially with insurance products. The specifics are outlined in the policy itself, and the terms can vary from policy to policy and state to state. In some cases, Bob and Mary would have been deemed to die simultaneously, and all would go according to plan. In others, the death benefit might have to be paid to Bob’s estate. The reason is that Mary owns the asset once Bob has passed, but she hasn’t had time to name beneficiaries before she dies. Yes, Debbie may be a contingent beneficiary on assets Mary already owned, but not on this one. What actually happens in such a case depends on several factors: the state where the policy was issued, the laws at the time the policy was purchased, and the terms of the policy itself. Some issues are hard to anticipate, but others can be avoided with a clear understanding of how beneficiary designations work. This is a crazy time, but there are things you can do to improve outcomes. Get vaccinated. Buy life insurance if you can (and read your policy). Get an insurance and financial review, and make sure your beneficiaries are correctly named and that your affairs are in good order. More than anything, Covid has taught us that life is unpredictable. We should do what we can to ease our survivors’ burdens if the unexpected should happen to us.
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18th Street Financial Services 21 North Market Street, Suite 1 Selinsgrove PA 17870 570-374-4788 GBU Life is the marketing name for GBU Financial Life. Life insurance and annunities are issued by GBU Financial Life, PO Box 645949, Pittsburgh, PA 15264-5257. Products referenced are offered and sold only by appropriately appointed and licensed entities, financial advisors and professionals. Not all products and riders are available in all states and may vary by state. Certain riders may not be available with all products. If you contact GBU, you may be offered information regarding the purchase of insurance products and/or contacted by a licensed insurance agent. No statement contained herein shall constitute tax, legal or investment advice. You should consult with a legal or tax professional for any such matters. All products are subject to approval. Single Premium Whole Life—ICC20-SPWL, FL20SPWL.2 GBW-SPWL-RF-0122 Forever Young | february 2022
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How to determine if it’s time to downsize
may be a little reluctant to downsize as they advance through their golden years. In addition to the sweat equity homeowners put into their homes, all the memories they’ve made within their walls can make it harder to put a home on the market. Downsizing is a difficult decision that’s unique to each homeowner. Seniors who aren’t quite certain if downsizing is right for them can consider three key factors to make a decision that’s in their best interests.
I
ndividuals work hard to save enough money to purchase their homes. And the hard work doesn’t end there. Once homeowners settle into a new home, they may set their sights on renovations that suit their individual needs. And even when buyers find a home that needs no such work, maintenance requires homeowners’ utmost attention. All that hard work is perhaps one reason why seniors
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Cost: Perhaps no variable affects senior homeowners’ decisions to downsize their homes as much as cost. No one wants to outlive their money, and downsizing to a smaller home can help seniors reduce their monthly expenses by a significant margin. Even homeowners who have long since paid off their mortgages can save substantial amounts of money by downsizing to a smaller home or even an apartment or condominium. Lower property taxes, reduced insurance premiums and the need to pay for fewer repairs are just some of the ways downsizing can save seniors money. Space: Many people love the extra space that single-
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family homes provide. But seniors can take a walk through their homes and see how many rooms they still use on a consistent basis. If much of the home is unused, seniors can probably downsize without adversely affecting their daily lives. Market: The real estate market is another factor to consider when deciding if the time is right to downsize. A seller’s market can help seniors get the biggest return on their real estate investment, potentially helping them make up for meager retirement savings. For example, home prices skyrocketed across the country during the COVID-19 pandemic, making that a great time for sellers to put their homes on the market. Seniors selling to downsize may capitalize on such spikes since they won’t be looking to turn around and buy larger, equally expensive homes once they sell their current place. If the market is down and seniors can withstand the work and cost a little longer, it may be best to wait until things bounce back in sellers’ favor. Downsizing requires careful consideration of a host of variables. No two situations are the same, so seniors should exercise due diligence to determine if downsizing is right for them.
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Lower your blood pressure. Manage your weight. Make new friends.
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Forever Young | february 2022
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Day trips seniors can enjoy
to spend a day. The Botanic Gardens Conservation International reports that there are between 296 to 1,014 botanical gardens and arboretums in the United States, while there are roughly 70 botanic gardens across Canada. People can tour topiaries, exotic plants, butterfly retreats, acres of rolling landscape, and even bonsai collections.
Seaside towns Visits to the coast make for memorable, scenic excursions. Many boast quaint shops to purchase coastal trinkets or decor. Seaside spots also may boast their share of fishing charters or sightseeing cruises, and seafood fans will appreciate what these regions have to offer in the way of dining. Historic cities and villages Touring historic places of register, like Colonial Williamsburg or areas of historic Boston, can be a handson way to learn about the country’s history. They can provide more personal experiences than books and movies alone. Zoos and aquariums Interacting with wildlife is on the itinerary when visiting zoos and aquariums, and such establishments typically offer discounted admissions to seniors. From the famed San Diego Zoo to the Georgia Aquarium, it’s possible to get up close and personal with many species.
V
acations to faraway destinations can make lasting memories that families cherish forever. Though day trips might not require the planning of more traditional vacations, these brief getaways can still be a great way to spend a day, especially for seniors. Day trips typically are based around visits to historic attractions, shopping districts, restaurants, or museums. Since they don’t require much in the way of advanced planning, and tend to be easy on the wallet, day trips are ideal for those looking for short getaways. When considering day trips, seniors should look for locales that are no more than two to three hours away. Such proximity ensures travelers will have plenty of time to see the sights and still get home at a reasonable hour. Need day trip inspiration? Here are some ideas to get started.
Botanical gardens Botanical gardens are beautiful and relaxing places 14
february 2022 | Forever Young
Wine tasting A recent study from Wine & Vines magazine said there are 8,391 wineries in North America, and that number is on the rise. One is likely to find a winery to visit and sample the wares close to home. Make a day of it by bringing a picnic lunch. Museums Museums are ideal day trip destinations because many are indoors. That means weather never needs to be an issue while visiting. With historic artifacts, paintings, sculptures, or niche items like pop art or collectibles, there are museums for just about every interest. For example, railway enthusiasts can visit the National Railroad Museum in Wisconsin, one of the oldest railroad museums in the country. Restaurant crawl Certain town centers and tourist destinations organize restaurant events where day trippers can enjoy tasting menus from various establishments for a single price. Day trips also can culminate at one specific restaurant. A new restaurant can be visited each month. Day trips are enjoyable ventures that seniors can enjoy when they want to get out but not necessarily get away.
RV buyer’s guide
A
recreational vehicle, also known as an RV or a camper, can be a worthwhile investment for people who want to travel at their leisure. RVs offer the benefit of traversing the open road without having to sacrifice the comforts of home. The RV market has been hot over the last couple of years as people have looked to RVing as a safe way to travel. According to the RV Industry Association, shipments of travel trailers and motorhomes were expected to hit their highest level on record in 2021, with more than 533,000 units sold by year-end. Sizable purchases are seldom easy, and purchasing an RV is no exception. In addition to choosing the right vehicle, RV owners must learn maintenance, how to drive a large vehicle, towing, and campsite etiquette. Buying an RV is a longterm investment. These pointers can help the purchase go smoothly. New or used? Purchasing a used RV can help
people save money. However, upgrades and repairs may be costly. New RVs have the latest technology and no risk of prior wear and tear. Insurance premiums will be higher for a new vehicle, and a new purchase can be expensive depending on the features chosen. Figure out features and size Take a hard look at what you are seeking in a camper. Do you want something that is just an alternative to tent camping? Are you interested in an RV that can sleep a crowd? Do you have a tow hitch and a vehicle capable of towing an RV? These questions and more will determine the style and size of the RV that’s right for you. Class A RVs are large, bus-shaped rigs between 20 and 45 feet in length. Class B are sleeper vans and are smaller than Class A. Class C rigs offer size but driveability and are built into a regular truck chassis. For trailer-style RVs, the options are foldable trailers, travel trailers, toy haulers, and fifth wheel trailers. They vary in size and
features; but you’ll need a truck to tow them. Usage frequency When considering an RV, think about how often it will be used and where it will be stored when not in use. Garage storage may be challenging on a larger rig, and some housing communities frown upon parking RVs in driveways. This may affect the size you choose as well as the features you need, according to KOA, the RV camp site leader. Secure financing As with other vehicles, shop around for the best rates on financing; you don’t necessarily need to go with the dealer. Also, when buying a tradein or used rig, hire a third-party inspector to go over systems to ensure they’re in working order. These are just a few things to consider when looking to purchase an RV. Buyers should do their homework to get a vacation vehicle that fits their needs and budgets. Forever Young | february 2022
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senior weightlifting
Live Longer with Weightlifting
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story: Matt Heintzelman, Titan Tactical Fitness
hat if I told you that several of the top causes of death in senior populations in the United States were preventable with a regular weightlifting routine? When we think of lifting weights, it’s easy for our minds to envision the large, burly physiques of body builders – both men and women – and think to ourselves, “Yeah that’s not really for me.” And I get that. One of the number one concerns I deal with on a regular basis is whether lifting weights will cause an individual to get larger, more burly, and therefore work against what that individual is trying to achieve. And while that is something that can occur, it only happens with strict, militant discipline to weightlifting for long durations… not to mention the astronomic amount of work that needs to occur in the kitchen. The truth is that most of us don’t have the time or patience to put on that kind of muscle… and that’s okay! That’s not on the goal list for most of us. So if that’s not the goal, why lift weights at all? As it turns out, there are a MASSIVE amount of scientifically-backed reasons why nearly EVERYONE should participate in a regular (and simple!) weightlifting routine. This is particularly true with senior populations.
Benefits of Weightlifting As age increases, muscle mass and strength decreases. From age 50, muscle mass begins to decrease by 1-2% annually. In your 50s, muscle strength starts to fall by 1.5% and from age 60 and older it begins to decrease by 3% annually. It is estimated that 5-13% of elderly people in the age range of 60-70 years old and 11-50% for those aged 80 or above suffer from sarcopenia (age-related muscle loss). This issue can lead to an increase in frailty and a significant increase in the risk of falls and promote the onset of other health issues. One primary benefit of weightlifting in older adults is to fight this age-related muscle loss. Weightlifting has been shown to create significant improvements in muscle mass and muscle quality; increasing general strength as well as maximal strength; and improving overall physical endurance, including muscular endurance, aerobic conditioning, walking speed, and VO2 Max (a measurement of maximum oxygen consumption levels). When you perform weightlifting exercises, the tension on your muscle fibers results in growth signals that lead to increased strength. Resistance exercise also increases the actions of growth-promoting hormones. These signals combine to cause muscle cells to grow and repair 16
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themselves, both by making new proteins and by turning on special muscle stem cells called “satellite cells,” which reinforce existing muscle. Thanks to these processes, weight training and resistance exercise is the most direct way to slow, prevent, and reverse the loss of overall muscle mass and function due to aging, as well as any health issues related to muscle loss. Increase Muscle, Decrease Body Fat Another great benefit of weight training and increasing muscle mass comes in the form of lower levels of overall body fat. On the surface, there are some obvious pieces to this. If you’re weightlifting, you’re burning more calories. When we burn more calories, we can lose weight (assuming we aren’t consuming more than we are burning). But let’s take a deeper look… Did you know that in a thirty-minute weightlifting session, you could actually burn MORE calories than a thirty-minute session of any cardio-based activity? To understand this, we actually need to look beyond just the thirty-minute session. While most of us burn more calories performing any cardio-based activity during those thirty minutes – I still cringe every time I start a run – we actually burn more calories over the next 36-48 hours because of a weightlifting session. When we lift weights, our bodies go through a more rigorous recovery process to rebuild our muscles… and that requires CALORIES! So even after your weightlifting session is over, your body is STILL burning more calories for you. How cool is that?! And if we take it a step further, long term weightlifting will lead to an overall increase in rates of metabolism. One study demonstrated an increase in metabolic rate by 7% and a decrease in fat weight of 4 lbs over 10 weeks of training. So not only will you be losing weight and gaining muscle, but weightlifting will also increase the level of calories your body is burning on its own while you’re active AND resting. Strength and Independence In a country where we celebrate Life, Liberty, and the Pursuit of Happiness, we really should emphasize weight-training in older adults because it offers exactly that. Consistent weight-training routines give folks a higher level of independence and more control with their own bodies. These improvements are seen in: -- Higher improvements in static and dynamic balance -- Improved neuromuscular functioning and control -- Greater levels of mobility and flexibility -- Improved capability of walking, with an
improvement in stride length and speed -- Greater ability to perform everyday activities of daily life Falling in Love with Weightlifting All of these aspects combine together to prevent one major issue within older populations: falls. Whether you have not had a serious fall yet or you already have a history of falls, there still seems to be a lingering fear of falls. This fear can hold elderly and older adults with limited functional capabilities back from doing the simplest activities or tasks. Thankfully, weightlifting has been shown to reduce the fear of falling whether the participant has had a history of falls or not and has shown a decrease in overall number of falls due to the vast benefits listed earlier: increased balance, motor control, mobility, and general strength. Still Not Sold? Just in case you still aren’t sold on the benefits of weightlifting, allow me to drive home its importance by looking at other areas in which overall quality of life is improved.
Higher Sleep Quality Lack of sleep is a serious issue and health concern. Proper sleep is crucial for improving mental, physical, and emotional health no matter what age you are. Despite our culture placing emphasis and ego on
“needing less sleep,” it turns out that sleep quality and quantity is something we all need more of. I could do an entire article just on the benefits of sleep in several different populations. I highly recommend a book titled Why We Sleep by Matthew Walker, PhD. Walker is a professor of neuroscience and psychology and has headed up a lot of recent research related to sleep studies. It’s a fantastic read about how much more power (in every aspect of the word) that we can gain by getting better sleep. With sleep being such a critical part of living higher quality lives, it’s important that we get more of it! How? You guessed it, with weightlifting. A single session of weightlifting improves sleep latency (time to fall asleep) and sleep consolidation (the brain’s ability to store learned skills and memories). Additionally, there was a study that showed training with light walking reduces the severity of obstructive sleep apnea which can improve sleep quality and reduce disruptions in normal sleep patterns. Thanks to weightlifting and improved sleep, individuals can see fewer age-related issues with memory, learning, cognitive functioning, and overall health.
Increased Cognitive Functioning and Improved Mental Well-being Do you ever feel like you’re getting more forgetful continued on page 18
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Forever Young | february 2022
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continued from page 17
with age? Do you lose your train of thought sometimes, even mid-conversation? Well you better make sure you don’t forget to lift those weights!! In several studies, individuals with prior memory compromise or mild cognitive impairment saw improvements in memory and overall cognitive functioning. What about those who didn’t have prior issues? Older adults who are cognitively healthy also saw an improvement in memory from weight training. And in case you were wondering, weight training is just as beneficial as aerobic-based training in improving levels of confusion. But when it comes to improving cognitive functioning as a whole, moderateand high-intensity resistance training delivers, and does so significantly better than aerobic-based training. Maintaining healthy cognitive functioning allows an older individual to live a more independent AND engaged life. Let’s not skip over a quick mental health talk, either. In a time where depression, anxiety, and other issues with mental health are at an all-time high, a major focus should be on improving mental well-being. In addition to those increases in cognitive abilities, weightlifting has also been shown to reduce over 50% of depression-related symptoms in several populations, including those who are wheelchair-bound or suffer from dementia. Even a daily light training regimen has a positive impact on self-perception of your physical well-being and overall self-esteem. Strength training also has a positive impact on lowering levels of anxiety and overall tension. In fact, reducing the amount of sedentary activity and increasing the amount and intensity of physical training showed a significant increase in scores across the board on mental health composite assessments.
Improve Bone Health Did you know that lifting weights, either by itself or in conjunction with impact-loading activities, is considered the most osteogenic (bone-producing) activity? That’s right, lifting weights doesn’t just build stronger skeletal muscle… it actually makes the skeleton itself stronger and more resistant to fractures. Weightlifting has been shown to reduce the pain for those afflicted with osteoarthritis and has also shown an improvement in overall function. Weightlifting is even prescribed for the prevention of diseases like osteoporosis due to its ability to stimulate bone growth and improve bone mineral density. This keeps individuals from becoming frail and reduces the chances of injury due to falls or other accidents. The Bottom Line In short, weightlifting has a direct result in limiting mortality risks in older adults and provides a plethora of health benefits to help you live longer and improve the overall quality of your life. The National Health Interview Survey (NHIS) found that adults 65 and older who 18
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performed strength training exercises twice a week had a 46% lower odd of all-cause mortality. The proof is in the data, folks. Some of the top causes of death in populations 65+ are Heart Disease, Cancers, Stroke, Alzheimer’s, Diabetes, Accidents & Falls, and Pneumonia & Influenza. Add Covid-19 into the mix, and things really get dicey. Can weightlifting universally reduce the risk of all of these diseases? Numbers never lie: • Researchers at Iowa State University found that lifting weights less than an hour per week can reduce your risk for heart attack or stroke by as much as 40 to 70 percent. • A research team at the University of Sydney was assembled to find out which form of exercise is the most effective at preventing cancer. After studying 80,000 adults, the team concluded that strength training is more effective at prolonging life. The study successfully factored in a myriad of health variables, such as age, health status and lifestyle. Even when accounting for these factors, the study found that strength training twice a week reduced the likelihood of dying from cancer by 31%. • “For the first time, an intervention - lifting weights has been able to slow and even halt degeneration, over a long period, in brain areas particularly vulnerable to Alzheimer's disease.” A study performed by a team at the University of Sydney related to Alzheimer’s disease in cognitively impaired individuals found that individuals in the control group (that did not perform any strength training regimen) saw the hippocampal subregions in the brain shrink by 3-4 percent over the 18-month study, while those undergoing strength training regimens saw only 1-2 percent reductions, and in some areas, none at all. • Moderate strength training and an increase in overall muscle mass were shown to reduce a person's risk of developing type 2 diabetes by 32 percent, per a study published in the journal Mayo Clinic Proceedings. • A study, led by the University of Bristol and published in GeroScience, analyzed several studies with over one million participants in total. They found that people who exercise regularly have a lower risk of developing pneumonia or having a pneumoniarelated death occur compared to those who were the least active and/or not physically active. • A new study from the Mayo Clinic Proceedings has shown that an individual is 3.88 times more likely to be hospitalized due to Covid-19 when they are in the bottom quartile of fitness levels. Convinced that a weightlifting routine may be just what you need? We’d recommend that you first consult your doctor. Then, consult a certified personal trainer to get you started with a safe and appropriate regimen. If you’re interested in learning more about the studies and statistics that were used in this article, please contact me at Matt@TitanTacticalFitness.com.
How to create structure after retirement
P
rofessionals typically look forward to retirement and the freedom that comes with it. The notion that commuting and deadlines will one day be a distant memory is enough to make anyone excited for retirement. But when the day to leave the daily grind behind arrives, many retirees admit to feeling a little anxiety about how they’re going to find structure. Retirement is a big transition, and Robert Delamontagne, PhD, author of the 2011 book “The Retiring Mind: How to Make the Psychological Transition to Retirement,” notes that some retirees experience anxiety, depression and even a sense of loss upon calling it a career. Some of those feelings can undoubtedly be traced to the perceived lack of purpose some individuals feel after retiring. Without a job to do each day, people can begin to feel useless. Overcoming such feelings can be difficult, but finding ways to build daily structure can make the transition to retirement go smoothly.
Find something to truly engage in.
Professionals who truly enjoy their work tend to be fully engaged, so it’s no surprise if such individuals have a hard time adjusting to retirement. Some may suggest volunteering can help fill the void created by retirement, but researchers with the Sloan Center on Aging and Work at Boston College have found that only those individuals
who are truly engaged in their post-retirement volunteering enjoy the psychological benefits of such pursuits. So before retirees dive right in to volunteering as a means to creating structure, they should first exercise due diligence and find an opportunity they'll find genuinely engaging.
Make a concerted effort to be more social.
Volunteering and working are not the only ways to create structure in retirement. A concerted effort to be more social can help retirees fill their days with interactions with like-minded individuals who may be experiencing the same feelings. Join a book club, a local nature group that goes on daily or semi-daily morning hikes or another local community organization. These are great ways to build structure and meet new people. Retirees can create social media accounts to find local community groups that cater to their interests. Even if it seems hard to believe, plenty of retirees are seeking to create structure in retirement life, and social media can make it easier to find such individuals in your community. Structure and retirement may seem like strange bedfellows. But many retirees seek structure after calling it a career, and there are many fun ways for seniors to create more organization in their lives.
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What seniors should know about social media safety
S
eniors might not be the demographic individuals initially associate with social media. However, Pew Research notes that seniors’ social media usage has been steadily rising for a number of years, proving that individuals 65 and over are not tech-averse. Pew data from 2019 indicates that 46 percent of individuals 65 and older use Facebook. Social media platforms like Facebook and Instagram can be a great way to stay connected with family and friends and stay up-to-date on community events. But social media usage is not without risks, especially in regard to users’safety. Seniors without much social media experience can heed these safety tips as they navigate popular platforms and discover all they have to offer. Examine your account settings. Social media users can control their privacy settings so they can decide who can (and can’t) view their online activity. Each platform is different, but profiles set to public generally allow anyone to view individuals’ activity, so seniors should set their profiles to private to limit access to their information. Be mindful of your social media social circle. It’s easy to make virtual friends via social media, but seniors should be mindful of who they accept as online friends. Carefully consider each friend request and decide just how big or small you want your social media community
to be. Many individuals prefer to limit their online social circles to individuals they know well and want to stay in touch with, and that can serve as a good measuring stick when deciding whether or not to accept a friend request. Avoid sharing personal information. Seniors are no doubt aware that they should never share especially personal information, such as their Social Security number. However, seniors also should hesitate to share personal information like vacation plans. Seniors who post about upcoming trips could return home to find they’ve been victimized by criminals who scoured their social media accounts and learned when they were going to be away. A good rule of thumb is to keep personal information private and limit posts to information that is not overly specific or sensitive. Recognize the threat posed by scammers. Social media platforms have had varying degrees of success in regard to keeping their sites scam-free. But scammers find a way, and users must take steps to avoid being victimized. Never click on a link within a post from someone you don’t know and avoid anyone soliciting donations through social media platforms. Seniors are engaging with social media more than ever. Such engagement requires seniors to be mindful of the many ways to protect their privacy when spending time online.
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BROCCOLI
BLACKBERRIES
Bursting with health
HEALTH PROFILE The reputation of broccoli is wellestablished as far as health is concerned. Just as its siblings in the cruciferous family, including cauliflower, Brussels sprouts, and cabbage, broccoli can prevent cardiovascular disease as well as some cancers. Low in calories (58 in a 250 ml boiled serving), broccoli is an excellent source of Vitamin C and K. To make the most of its health benefits, broccoli is best eaten raw or lightly cooked.
HEALTH PROFILE Blackberries have a nutritional profile similar to that of raspberries. A 250 ml serving contains 66 calories, 8 g of fibre, and 14.6 g of carbohydrates. When compared with five other berry extracts, blackberry extract tops the list in the fight against the oxidation of LDL or bad cholesterol, a risk factor for
cardiovascular diseases. The same extract also slows the growth of some cancerous cells and tumors.
with a mint leaf and a single blackberry and serve immediately.
PRACTICAL TIPS Just as with raspberries, blackberries keep two to three days in the refrigerator. They can be frozen whole on cookie sheets and then transferred to freezer bags and used in muffins, cereal, or puréed and transformed into delicious sauces. ON YOUR PLATE Blackberries are an excellent addition to smoothies. For a twoserving smoothie, blend 250 ml of blackberries, 250 ml of soy milk, 1 banana, 10 mint leaves, 10 almonds, and a few ice cubes. Top
When compared with five other berry extracts, blackberry extract tops the list in the fight against the oxidation of LDL or bad cholesterol.
BEETS
The ruby red vegetable PHOTO: MARTIN POOLE / THINKSTOCK
To make the most of its health benefits, broccoli is best eaten raw or lightly cooked.
CORN
A vegetable or a grain? PRACTICAL TIPS Freshness is extremely important. If possible, corn should always be purchased from the producer or at a market and eaten the same day.
PHOTO: JUPITERIMAGES / THINKSTOCK
ON YOUR PLATE Corn can be cooked on the barbecue, in the microwave, or on the stove. The same rule applies whatever the cooking method: never overHEALTH cook the ears or PROFILE they will lose their Corn is a source of crispness and beseveral vitamins and come pasty. To cook minerals: phosphoon the stove top, rous, magnesium, plunge cobs of corn iron, copper, mangainto boiling water nese, vitamins from and cook for 7 to the B group, and fo- Corn shouldn’t be overcooked, 10 minutes, depenor it will lose its crispness lic acid. When boiding on their size. and become starchy. led, a small ear of The addition of a corn contains a mere 83 calories if bit of sugar or maple syrup to the eaten without being drowned in but- cooking water will bring out the ter. Air-popped popcorn is a healthy sweet taste of the corn, making it snack that is rich in fibre, calcium, tempting and delicious to eat withproteins, and iron. out a ton of butter.
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Blackberries are delicious little clusters of delicate purple balls. Not as popular as other small berries, they are well worth getting to know. Their dark colouring brings wonderful panache to a fruit salad or a bowl of creamy white ice cream. Blackberries have a unique flavor, as delicate as a whisper.
ON YOUR PLATE Are you sick and tired of boiled broccoli or broccoli soup? Try halfcooking the broccoli florets in a steamer. Set aside while you prepare a white sauce by melting 30 ml of butter, incorporating 30 ml of flour, and stirring constantly for 30 seconds. Add 500 ml of milk and stir constantly until it thickens. Place the broccoli in an ovenproof dish, pour the sauce over it, and sprinkle the top with grated cheese. Bake for 20 minutes at 175°C.
PRACTICAL TIPS When shopping for broccoli, choose those with firm stems and compact crowns. They will keep up to four or five days in the vegetable compartment of a refrigerator. To freeze broccoli, blanch the florets for five
Corn is a grain, but in North America, where it was first grown, it is often eaten as a fresh, frozen, or canned vegetable. Corn derivatives are used in kitchens around the world, appearing in nearly every prepackaged, prepared food there is, in the form of sugars and starches. What’s more, its popped kernels are the perfect accompaniment to a good movie — so tasty!
A fruit you should get to know
minutes, then plunge them into cold water and drain before storing them in freezer bags.
PHOTO: JUPITERIMAGES / THINKSTOCK
Broccoli is an unpopular vegetable in many families, especially those with children, but its bright green colour is a fantastic addition to any plate, and prepared correctly, children learn to eat it without pulling a face. That is the goal, because these pretty green florets are bursting with health.
Beets are tasty, colourful, and have one of the highest levels of antioxidants in the vegetable kingdom. Yet many people shun beets as a suitable mealtime vegetable and only eat beets pickled. They are missing out on a marvellous food, though, because beets are not only beautiful to look at, they are delicious cooked or raw, in salads, soups, or as a side dish. HEALTH PROFILE Boiled beets provide 80 calories per 250 ml serving, as well as 18 g of carbohydrates and 3.6 g of fibre. They are an excellent source of Vitamin A and Vitamin B9. Eaten raw or cooked, beet leaves are extremely rich in vitamins and minerals. PRACTICAL TIPS Beets can stay fresh for one to two weeks
ON YOUR PLATE There are many other ways to cook beets other than boiling them. The simplest method is to wash them and wrap them, unpeeled, in aluminum foil, just as with potatoes. Bake them at 200°C for 1 ½ to 2 hours, depending on the size of the beets. Cooked this way, beets have an earthy, sweet flavour and a beautiful deep red colour. And there will be no red juice to stain your counter tops from peeling them.
SWEET POTATO
A multipurpose and delicious vegetable Not so long ago, the sweet potato was practically unknown to us, but it has become increasingly popular over the last few years, even appearing on mainstream restaurant menus. Its success is not really surprising, considering its surprisingly sweet flavour and delicate orange colouring. HEALTH PROFILE Particularly rich in Vitamin A, B6, copper, and manganese, a 125 ml serving of mashed sweet potato contains 134 calories, 30.7 g of carbohydrates, and 4.4 g of fibre. Studies show that eating sweet potato can prevent several types of cancer. Its anti-
IMPORTANT NOTICE: All photos must be reproduced with their credits. It is the responsibility of publishers to ensure that photo credits are included wherever they appear in our pages. This applies to print and Web reproduction.
february 2022 | Forever Young
when stored in a perforated plastic bag in the refrigerator and for up to three months in a storage space where the temperature remains close to freezing and humidity is at about 95 percent. Beets can also be frozen. Just cook them and cut them into cubes or slices before freezing in bags.
inflammatory benefits come from the same anthocyanin pigments that give this vegetable its pretty colour. PRACTICAL TIPS Sweet potatoes keep from seven to ten days if stored in a perforated plastic bag in a dark, well-ventilated, and humid place. Sweet potatoes can be substituted for regular potatoes in most recipes, and because they are so much sweeter, they are often used as an ingredient in dessert recipes. ON YOUR PLATE Homemade, oven-baked sweet potato fries make a great change at mealtime. Peel and slice into sticks, toss in olive oil, season with salt and pepper, sprinkle with breadcrumbs, and roast for 25 minutes at 200°C. Success, guaranteed!
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