55+ and Living Well

55

& living well

A way of life Facing a brain cancer diagnosis, Burnsville man reflects on marathon career and aims for next race

BY TOM SCHARDIN tschardin@swpub.com

D

an Kimmel ran his f i rst ma rathon at the age of 44 and for 25 years he hasn’t

stopped.

The 69-year-old Kimmel, who has made his home in Burnsville for the last 26 years, is gearing up for the annual Grandma’s Marathon in Duluth June 19. It will be Kimmel’s 83rd-career marathon.

It will also be his first marathon since being diagnosed with brain cancer.

Kimmel, who was diagnosed i n Ma rch a nd had surgery shortly thereafter, said cancer won’t stop him from competing again come June because this race could be his last one.

He’s also signed up for the Twin Cities Marathon in the fall, but he said he’s not sure if he’ll be able to compete in it. It would be his 22nd time running that race.

“This next one wil l be extra special,” said Kimmel, who will run in Grandma’s for the 2 3rd time. “I feel lucky to be able to do it.

The cancer I have is a fastacting brain cancer. I’ve had surgery. I’ve recovered. The time has worked out well for me to be able to do this race once again.

“But will it be my last one?” Kimmel wondered.

Kimmel ran in the Grand-

Did you know?

Marathon Man Dan Kimmel of Burnsville has run in 82 marathons in the last 25 years with the his first one the Chicago Marathon in 1996 at the age of 44.

The 69-year-old Kimmel will compete in the Grandma’s Marathon in Duluth for 23rd time June 19.

In total, Kimmel has run at least one marathon in 21 of the 50 states.

The other 19 states are:

PHOTO BY KEHLAN KIRWAN

Dan Kimmel of Burnsville trains for marathons by walking and running the path around Sunset Pond Park in Burnsville. The 69-year-old is training for Grandma’s Marathon June 19 in Duluth, which will be his 83rdcareer marathon.

 Wisconsin  Montana  New Hampshire  Massachusetts  Georgia  New York  Iowa  Texas  South Dakota  North Dakota  Missouri  Tennessee  Ohio  Arkansas  Florida  Virginia  Oklahoma  Idaho  Alaska Kimmel has also run in Europe, competing in the Great Limerick Run Marathon in Ireland in 2014.

ma’s Marathon in 2020 even though it was a virtual competition due to COVID-19.

That didn’t stop him from running most of the course.

Kimmel went up north anyway.

PHOTO BY TEAMKIMMEL.ORG

Kimmel to 10

Dan Kimmel of Burnsville competed in the inaugural Surf the Murph Marathon near Murphy-Hanrehan Park Reserve in Savage in 2018.

55+ & LIVING WELL

Keep it moving How simple exercises can keep us mobile for years to come

BY JAIMEE HOOD jhood@swpub.com

After a long winter and most of the past year in quarantine, many Minnesotans are well past cabin fever and eager to get active.

There is no shortage of benefits in doing so.

Consistent and progressive exercises have been shown to improve all systems of the body, from maintaining the cardiovascular and skeletal muscle system to improving health of the brain.

Though the benefits will vary based on the type and intensity of the workout, every little bit contributes to overall health, according to Director of Fitness Centers at Walker Methodist Senior Living Communities Aaron Aslakson.

“Exercise is the most powerful tool out there to help people with their activities and daily living and to stay strong and independent,” Aslakson said.

However, for folks who have challenges with mobility or have not previously led an active lifestyle, it may not be as easy to find a form of exercise that’s both fun and effective.

Still, Aslakson said, there are methods to both prevent loss of mobility and restore movement to the body to help individuals of all ages continue to live a healthy, moving lifestyle.

KEEP IT MOVING The two most important things you can do to stay active are maintaining mobility and keeping up strength.

When it comes to preventative measures, Aslakson says the most simple method is also one of the most effective — walking.

“As people age, my suggestion is to keep being as mobile as possible,” Aslakson said.

“Even if you need the assistance of walking sticks, a cane or a walker.”

If unable to walk outside, Aslakson recommends trying out a treadmill at the closest fitness or community center, or even walking the halls of your home or senior living complex.

“When you lose your ability to be mobile, your independence changes and your ability to complete your activities of daily living becomes more difficult,” said Aslakson.

PHOTO BY DELANEY VAN ON UNSPLASH

Regular exercise can improve all aspects of your health, from giving you stronger muscles to a healthier brain.

Don’t neglect your upper — or lower — body You don’t need a lot of fancy equipment to maintain strength throughout your entire body.

In fact, there are many ways you can integrate strength training into your daily routine around the house.

You c a n even do some of your strength training while watching television.

You can alternate sitting and relaxing with simple exercises like high knees or knee extensions, either during a commercial break or while catching up on reality television.

Try standing up and sitting down to do a few chair stands, even balancing on one foot if you’re up for it. If

KIMMEL continued from 9

“I ran it solo,” he said. “I didn’t run it in exactly in normal order. I ran the first part of the race and then ran back the same way.”

Kimmel said being on the course with no other runners around was strange.

Grandma’s Marathon usually attracts about 8,000 runners each year.

Kimmel said he missed the camaraderie of being out there with other competitors.

“I enjoy the other runners being around,” he said. “You don’t have long conversations with them, but you trade little quips with each other. You cheer people on and they cheer you on.

“That little bit of interchange happens the whole race,” Kimmel added. “It’s a great feeling of community to run with that many people. There are so many sma l l conversations a nd shared experiences.”

PHOTO BY TEAMKIMMEL.ORG

Members of Team Kimmel pose together after competing the Marine Corps Marathon in 2008. Dan Kimmel (second from right) and his cousin Steven (far right) have run in over 150 marathons combined in the last 25 years.

TEAM KIMMEL The shared experiences are also part of the Kimmel family. He’s not the only runner. His cousin Steve has run 67 marathons.

Team Kimmel has a website (teamkimmel.org) that lists all the family members who have run in marathons.

One special run came in 2014 in Ireland. Kimmel’s daughter was getting married in Europe, and before all of the wedding festivities Kimmel decided to race in the Great Limerick Run Marathon.

Five members of Team Kimmel also ran in the Ma-

you need some more support to balance, use the kitchen counter or back of the couch to hold on to while doing some calf raises or lunges.

Consistently doing these exercises, combined with working your range of motion, can have a significant difference over time.

STRETCH IT OUT Flexibility is key to preventing injuries, both in formal exercise activities and in everyday life.

“Flexibility of a muscle or muscle group really involves the elastic capabilities of that muscle or muscle group,“ Aslakson said. “Essentially, it’s the ability of the muscle to be stretched and return to its resting length.”

rine Corps Marathon in Virginia in 2008.

Kimmel has run the Boston Marathon 10 times. The last time he was there was in 2012, the year before the bombing.

“After running it 10 years in a row, I gave up it because it’s so difficult to qualify for,” Kimmel said. “So many people want to run in it.

“The next year, the day of the bombing, everyone was calling me,” Kimmel added.

“They thought I was there again and wanted to know if I was alright.”

FIRST MARATHON Kimmel’s first time running 26.2 miles was the Chicago Marathon in 1996. He finished with a time of 4:09.14.

Kimmel was born in Oklahoma, but he moved to Illinois in 1996 with his family.

He started running a lot of 10Ks in Chicago and wanted to see if could handle a marathon.

“I thought I did well,” he said. “I wanted to do it in double the time of the win-

PHOTO BY AREK ADEOYE ON UNSPLASH

Walking is one of the easiest ways to keep up mobility as we age.

The more flexible you are, the less likely you are to get injured in that area of your body, Aslakson said.

Exercises to improve flex-

ibility can be especially effective after cardiovascular exercise, where the muscles are already warmed up and easier to stretch.

ner and I barely did that.

I signed up for it the next year and ran it significantly faster (3:53.47). That was fast enough to keep me going and training for more.

“Running marathons it’s like an addiction,” he added.

“You run one and you swear you will never do it again.

Then later, you start thinking if you’d only eaten better or trained a little different, you could run a little faster. Then you’re hooked.”

Kimmel’s fastest time is 3:25.40 at Grandma’s in 2002, which qualified him for the Boston Marathon, where his best time there was 3:33.28 in 2003.

Kimmel knows running marathons under four hours now are well in the past. He ran the Rockin’ Brews Marathon in Wisconsin in 2019 in 5:59.36.

In 2018, he competed in the inaugural Surf the Murph Marathon in Savage, which starts at 15501 Murphy Lake Road, and winds through Murphy-Hanrehan Park Reserve and the surrounding

areas. Kimmel finished in 6:41.46.

TRAINING How does Kimmel train for all these marathons? He’s gotten to know Sunset Pond Park pretty well, which is near his home and borders Burnsville and Savage. He goes around it daily, even when he’s not training.

“W hen I train, I run around it at least once a day and multiple times a week,” Kimmel said. “I’ve also run from my home in Burnsville to the other side of Savage and back; that’s a 12-miler.”

The training for his 83rd marathon has been a little different for Kimmel. It’s been more walking than running because of his March surgery.

“I’ve been walking six to seven miles a day,” Kimmel said. “My running pace used to be eight-minute miles and now it’s 12 minutes. But it’s not how fast I can go anymore.

“I just want to be out there and finish this race. That will be very special to me.”

55+ & LIVING WELL

How to build friendships in your golden years Making friends is not just for the young

spouse or an adult child, to ensure that you are safe.

VOLUNTEER YOUR TIME One way to meet new people is to get involved with causes or activities you love.

This serves the double benefit of getting you outside and active and puts you in touch with people who share your passions and interests.

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M

aking friends as a child or even as a parent to schoolaged children is relatively easy. Classrooms and school functions facilitate the building of friendships. Even as one gets older and enters the workforce, it’s not uncommon for people to become friends with their coworkers.

As people near retirement age, their situations may have changed considerably.

Children have moved out, careers are coming to an end and friendships may be hard to maintain due to people relocating or traveling. Older adults may aspire to make new friends, but they may not know how.

Accordi ng to I rene S Levine, Ph.D., The Friendship Doctor and contributor to Psychology Today, it is not unique for seniors to want to make new friends. Age can be a barrier because there are stereotypes that pigeonhole

ATTEND ALUMNI EVENTS If you have an interest getting in touch with someone from your past and reconnecting, make the time to attend school reunions and other alumni activities. It can be fun to reconnect with friends from high school or college.

JOIN A GYM

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One way to meet new people is to get involved with causes or activities you love. people of certain ages. But Levine notes that state of mind and physical ability is not directly tied to chronological age. Making friends is possible at any age. These guidelines can help along the way.

EXPLORE ONLINE CONNECTIONS A 2016 study published in the Journal of Gerontology found seniors (even those in their 80s) who stay connected with friends and family using social media report feeling

less lonely and better overall.

Connected seniors also demonstrated higher executive reasoning skills. There are plenty of ways to meet new people online by joining social media groups that cater to your interests. In-person

meetings in particular cities or regions of the country also can make for great ways to make new friends. Exercise caution when meeting people in person after contacting them online. Bring another person along, whether it’s a

The local gym isn’t just a great place to get physically fit. Group exercise classes also can be ideal places to meet other people who enjoy working out. Strike up a conversation with another class participant you see on a regular basis. Once you develop a rapport, schedule lunch dates so your friendship grows outside of the gym.

Making friends is not just for the young. Men and women over 50 also can find ways to build new friendships.

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55+ & LIVING WELL

7 ways to save more for retirement The earlier you start savings goals and putting plans into motion, the better METRO CREATIVE GRAPHICS

Reti rement seems li ke a lifetime away for young professionals. But as careers advance, families are started and milestones are met, retirement can start to feel a lot closer.

A 2014 Gallup poll indicates that most Americans now retire at age 62. That is a good starting point when planning your retirement.

The earlier you start establishing savings goals and

putting plans in motion, the more likely you will be to retire on time without having to worry about money. These strategies can help you save more for retirement years.

1. RAISE — WHAT RAISE? If you’re lucky enough to get a salary increase at work, direct the extra money into retirement savings accounts and act like the raise never happened. You won’t miss the extra money since you were not accustomed to earning it, and redirecting it into retirement savings can go a long way toward procuring your financial future.

2. MAX OUT DEPOSIT LIMITS By depositing the maximum allowable amount into your retirement accounts each year, you can grow your retirement savings quickly and earn considerably more

interest on your money over the life of the account.

3. ALLOCATE YOUR TAX REFUND Elect to apply your tax refund to a traditional IRA or Roth IRA.

4. TAKE ADVANTAGE OF EMPLOYERS’ OFFERS TO MATCH RETIREMENT CONTRIBUTIONS M a ny e mpl oy e r s w i l l match 401(k) contributions if you save enough to qualify.

This is an easy way to save without having to put in any extra money out of your own pocket. Make sure you’re vested in the 401(k) plan so that the employer contributions can be taken with you if you leave a job.

5. OPEN A ROTH IRA A Roth IRA is a retirement savings vehicle that enables

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Start investing 15 percent of gross income for retirement once you’re debt-free and have a fully-funded emergency fund. you to pay taxes on the money you put in up front. When you become eligible to withdraw the funds, they are tax-free.

can go a long way toward ensuring you have enough money to do what you want throughout retirement.

6. AIM FOR A 15 PERCENT INVESTMENT

7. MAKE CALCULATED CUTS

Start investing 15 percent of gross income for retirement once you’re debt-free and have a fully-funded emergency fund. Such a strategy

Think about which items you can live without and dedicate what you would spend on those expenditures to retirement. For example, calculate the difference between buy-

ing a new car and a certified pre-owned model. Deposit the savings into retirement. Can you skip a vacation this year and do a staycation instead?

Forgoing certain luxuries can help you build retirement savings.

Saving for retirement becomes a little easier with strategies that can make money go further.

How to help aging adults adapt to technology METRO CREATIVE GRAPHICS

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Some seniors are excited by the prospect of learning to use new technology, while others may be hesitant.

Children, adolescents and young adults likely cannot imagine a life without modern technology. Technology may have pervaded every part of life in the 21st century, but it wasn’t so long ago that phones were still attached to walls and people had to watch their favorite shows and films exclusively on televisions instead of having the option to watch them on devices like smartphones and tablets.

The transition to life in the age of technology went smoothly for most segments of the population, but some aging adults have had a more difficult time making the adjustment. That difficulty was apparent throughout the COVID-19 pandemic, when public health agencies like

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the World Health Organization and the Centers for Disease Control and Prevention urged aging adults to limit interactions with people outside their homes. Such recommendations forced many seniors to communicate with their families exclusively over the phone or via video conferencing apps like Zoom.

If seniors have had a hard time adapting to technology, their families can try these strategies to make that transition go more smoothly.

GO OVER PRODUCT MANUALS WITH SENIORS T he senior c a reg ivi ng experts at Home Care Assi st a nc e not e t h at older adults are less likely to learn through experimentation than they are by reading instructions in the manual.

When helping seniors learn to use new devices, go over the owner’s manual with them as you set up the device.

Mark important pages in the manual so seniors know where to go for quick answers if they experience any issues logging in or using certain apps.

LOOK FOR SENIOR-SPECIFIC DEVICES AND GUIDEBOOKS Seniors make up an enormous segment of the population, and tech companies have long since recognized that there’s a market for products designed specifically for aging men and women. When shopping for devices for seniors, look for those that have been designed to help them overcome issues that have proven problematic for aging adults in the past. Devices

that feature touchscreens with large menus, easily accessible navigation tools and simplified features can help seniors as they learn to use new technology.

BE PATIENT Some seniors are excited by the prospect of learning to use new technology, while others may be hesitant.

Patience is essential when working with an aging loved one who’s intimidated by technology. Take the time to explain apps and features and don’t take it for granted that seniors will know how to use a device or recognize what a device can do.

Today’s seniors may not have grown up with technology at their fingertips, but they can still learn to use devices to their advantage.

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55+ & LIVING WELL

The advantages of RV travel There are more facilities than ever to accommodate the lifestyle METRO CREATIVE GRAPHICS

Individuals who are approachi ng reti rement or those who already have said goodbye to the working world may find they are ready to ma ke some li fe cha nges.

Travel is something many older adults enjoy when they have much more free time to see the sights.

Recreational vehicles are great ways for people to get out and about. An RV is more than just a way to get around; for many people it becomes a lifestyle. According to the RV Industry Association, about 10 million American households own RVs.

There have been more RVs on the road in recent years, and there are now more facilities to accommodate them.

RV IA says there are now roughly 18,000 campgrounds around the country, and certain facilities are pushing to improve and upgrade campgrounds in national parks and on federal lands.

Individuals considering if the RV lifestyle is for them can refer to this list of RVing benefits.  Inexpensive travel (or living): RVers may be attracted by the idea of low-cost travel that doesn’t involve hotels and airfare and greatly reduces their reliance on res-

taurants while traveling. RVs can be rented for roughly $100 to $500 per day, and RV parks usually run between $35 and $50 per night, according to Allianz Travel Insurance.

To keep the costs down even more, certain truck stops, big box retailers, churches, hotels, movie theaters, casinos, rest stops and other roadside locations will allow free overnight parking. Just verify before staying to avoid being ticketed.  Freedom to come and go: When traveling in an RV, there are no set check-in-/ check-out times to follow or boarding times to meet. RV travel can be strictly on your schedule.  Plenty of help: Others who have embraced the RV lifestyle tend to be very friendly and ready to make

new acquaintances at campgrounds and other stops.

Those with more experience may be willing to share their expertise and pitch in to offer tips for better excursions.  Creature comfor ts: Pe o p l e wh o va c at i o n o r choose to live in their RVs tend to keep familiar items and essentials on hand. Those can include preferred linens, clothing, toiletries, books, games, and more. When taking such items along, there’s no need to pack and unpack much for any trip.  Follow the weather: If desired, RVers can pick up and follow the jet stream.

If 70-degree days are your thing, then follow those temperatures coast-to-coast. If you like skiing or snowboarding, you can head to colder climates.

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If desired, RVers can pick up and follow the jet stream. If 70-degree days are your thing, then follow those temperatures coast-to-coast. If you like skiing or snowboarding, you can head to colder climates.  Downsize: The RVIA says that RVs are available across a wide range of price points. So if the idea is to trade in a stationary house for an RV, you may be able to

do so for as little as $6,000 to as much as $500,000.

The RV lifestyle may attract soon-to -be retirees.

There are various advantages to getting on board.

Simple ways to maintain memory as you age METRO CREATIVE GRAPHICS

Adults confront various age-related side effects as they transition from middle age to their golden years.

Skin may begin to wrinkle and hair may turn gray, but those are just the visible side effects of aging. Many additional effects are unseen, but those changes can have a profound effect on adults’ quality of life.

According to the Mayo Clinic, various parts of the body are affected by aging.

For example, the cardiovascu la r system cha nges as people grow older. Blood vessels and arteries stiffen as adults age, forcing the heart to work harder to pump blood through them.

T hough many cha nges are linked to aging, other changes commonly associated with aging, such as a decline in memory, reasoning and other thinking skills, are

not natural. The Alzheimer’s Association notes that dementia is not a normal part of aging. There are many different types of dementia, including A lzheimer’s disease, and these are the result of damage to brain cells that affect a person’s ability to communicate.

That damage is not inevitable, even if it’s commonly associated with aging.

T he H a r va r d Me d ic a l School notes that f leeting memory problems experienced with aging often reflect normal changes in the structure and function of the brain. But it’s important that those changes not be mistaken for dementia, and it’s equally important that adults recognize there are many ways they can protect and sharpen their minds as they age.  Continue learning. HMS notes that a higher level of education is associated with improved mental functioning

in old age. The reasons for that are unknown, but experts theorize that advanced education compels people to remain mentally active, which in turn helps them maintain a strong memory. Even aging men and women who are still working in challenging fields can benefit from pursuing a new hobby or learning a new skill.  Use the tools at your disposal. It may seem counterintuitive to suggest that organizational tools like planners, maps and lists can help people maintain their memories. However, HMS notes that expending mental energy on finding car keys or trying to remember what to buy at the store makes it harder to learn new and important things.  Let all your senses play a role. HMS reports that the more senses a person uses to learn something, the more his or her brain is involved in retaining a memory. HMS cites one study in which

adults were shown a series of emotionally neutral images that were each presented along with a smell. Participants were not asked to recall what they saw, but were later shown a set of images and

asked to indicate which they had previously seen. The participants had excellent recall for the odor-paired images, and researchers believe that’s because additional parts of the brain were activated when

participants were asked to use more than one sense.

Memory loss is not an inevitable side effect of aging, especially for adults who take steps to maintain their memories as they age.

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55+ & LIVING WELL

How to prevent slips and falls in the bathroom METRO CREATIVE GRAPHICS

Bathrooms can serve as sanctua ries, providi ng a warm tub to soak in after a long, weary day or a private place to retire for a few minutes of peace and quiet. Bathrooms also can be dangerous places, as various groups warn that most slip and fall accidents that occur at home will happen in the bathroom.

The combination of hard surfaces and moisture from sinks and showers can create dangerous conditions. Furthermore, bathrooms tend to be small spaces, so should a fall occur, it’s more likely a person will hit various surfaces on the way down.  The risk of falling in a bathroom increases with age. According to the Centers for Disease Control and Prevention, seniors over age 65 have a 25% chance of falling in the bathroom. Seniors generally have less flexibility and balance than younger people, meaning falls can be life-threatening. Bones easily can become fractured and internal bleeding may occur in serious cases. Bathrooms can be made more safe in a few simple ways.  Keep the bathtub clean.

Soap residue or other grime can contribute to slippery conditions in the shower and tub.

Cleaning these surfaces frequently can improve traction.  Declutter the space. Remove extraneous items from the bathroom that can pose as

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Various groups warn that most slip and fall accidents that occur at home will happen in the bathroom. tripping hazards.  Choose the right bath mat. Bath mats can contribute to slips and falls. For those who cannot live without them, choose a mat with slipresistant backings and add double-faced tape for added security.  Limit moisture. Use a

weighted shower curtain or install shower doors to prevent water from getting on the floor. Mop up any water or additional condensation to help dry the bathroom. Install an exhaust fan to help vent moisture that can condense and accumulate on the floor and fixtures.

 Improve bathroom lighting. Make sure lighting in the bathroom illuminates all areas.  Wear non-slip shoes.

Wearing non-slip shoes when in the bathroom can reduce the chances of slipping on wet floors.  Install a walk-in shower

or bathtub. These lipless fixtures can assist those who have difficulty entering a standard tub or shower. Grab bars also can help with maneuvering in and out of the shower area.  Use a raised toilet seat.

A raised toilet, or one with a special seat that reduces the

distance one has to go to reach a seated position, may help prevent falls.

A ny i ndividua l wit h a health condition that causes vision disturbances or difficulties with balance should work with a doctor to find a resolution. These conditions may contribute to falls.

4 easy tips to help older adults stay active at home STATEPOINT

As the COVID-19 pandemic continues, many older adults are following the advice of public health experts and remaining at home to limit risk of exposure. Bad weather conditions can also keep people inside for days at a time. But a strong body and mind are as important as ever, and the good news is being indoors doesn’t mean having to give up on exercising.

T here a re ma ny g re at health benefits to staying active, such as improving mobility and balance, developing muscle and bone strength, increasing energy and managing weight. Exercise can also reduce blood pressure and lower the risk of heart disease, stroke and diabetes.

According to Dr. Gina Conf litti, chief medical officer for Medicare at Cigna, the advantages aren’t just physical: “Keeping active has a positive impact on mental health, too,” she said. “With regular exercise, many older adults enjoy better sleep,

SABRINA BRACHER/ISTOCK VIA GETTY IMAGES PLUS

There are many great health benefits to staying active, such as improving mobility and balance, developing muscle and bone strength, increasing energy and managing weight. clearer thinking, lower stress and improved mood.”

According to Cigna, which serves many older adults through its Medicare Advantage plans, here are four

simple tips for exercising in the comfort of home: 1. Make a plan. What is your long-term goal? Having something to work toward is great motivation to keep up

daily activity and set yourself up for success. Before you begin any physical activity, talk to your doctor about your health goals. Your doctor can provide guidance on exercis-

es that are safe and attainable as you begin a new chapter of your wellness journey.

2. Take it slow. You don’t have to run a marathon or even lift weights to keep fit – the most important thing is to just move. St a r t by walking around your house a few times a day or doing some gentle stretching. Just adding five minutes of activity to your day can make a difference in your overall health and mood. As your body gets used to daily movement, you can enhance your physical activities as recommended by your healthcare provider.

3. Use what you have.

You don’t need a gym to get a healthy workout. In fact, there are plenty of exercises you can do using items found around the house. For example, “chair dips” are an effective arm and shoulder workout – just place both feet on the ground, face away from a chair and support your body by putting your hands on the seat behind you with straight arms. Next, raise and lower yourself by bending and un-

bending your arms.

You c a n even exercise while seated. Hold your leg out in front of you and trace each letter of the alphabet.

Work your feet and leg muscles by laying a kitchen towel on the floor, then use your toes to grab, release and push the fabric.

4. Check your health care plan benefits. If you have a Medicare Advantage plan, you might be eligible for extra benefits such as at-home fitness programs, including free on-demand workouts accessible from your computer, smart device or phone, as well as gear, such as resistance bands.

Find more healthy aging and exercise tips at cigna. com/medicare/healthy-aging/physical-activity.

“As you start, remember to be f lexible and stay positive,” Dr. Conflitti suggests.

“Changing habits can take time, but every step is progress. If you haven’t reached a goa l , don’t b e h a r d on yourself – it’s most important to continue at your own pace.”

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55+ & LIVING WELL

Retiring single: 5 strategies to consider STATEPOINT

Planning on retiring single? You aren’t alone. Nearly 22 million Americans age 65 and older were unmarried in 2019, according to the U.S. Census Bureau, representing 41.5% of those in that age category.

And for women, it’s more likely to be the case. According to the Administration on Aging, 54% of older women are unmarried, as compared to 30% of older men.

“Retirement planning can be especially challenging for singles, who need to prepare without the decision-making and income support of a partner,” says Scott Pedvis, financial advisor, Wells Fargo Advisors.

For those setting a course for solo retirement, Wells Fargo Advisors offers these five tips: 1. Create a fallback plan.

Retirees commonly discover a gap between what they thought they’d need for retirement and what’s actually needed. And if you’re single, you may not have a second income stream to rely on should finances become unexpectedly disrupted. Periodically review your investment portfolio and build backup plans.

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Nearly 22 million Americans age 65 and older were unmarried in 2019, according to the U.S. Census Bureau, representing 41.5% of those in that age category.

Such contingency planning could involve more emergency savings and more robust disability and long-term care insurance protection than couples. You could also choose to take a part-time job for extra income.

2. Build a network of advisors. With autonomy sometimes comes a reluctance to seek advice. Consider forming a team of trusted professionals, including a financial advisor, accountant, attorney and healthcare providers.

3. Count on loved ones — to a point. Friends and family can be a lifeline in good times and times of need. However, ensuring they don’t take advantage of your independent status or create serious financial burdens for you is essen-

tial. For example, you should take extreme care before turning over financial matters to others. Stay actively involved and work with a trusted team to help make decisions in your best interests.

Evaluate the possibility of engaging a corporate trustee to manage finances, should you become incapacitated.

4. Prepare key documents.

According to Caring.com, more than half of American adults don’t have estate planning documents such as a will or trust. Don’t wait. Even if you’ve put some documents together, they may not ensure your wishes are carried out.

Here are the key documents forming the foundation for most estate plans:  Will  Power of attorney (POA) for financial matters  Durable power of attorney for health care  Health Insurance Portability and Accountability Act (HIPAA) release authorization  Living will  Revocable living trust To prevent confusion and misdirected bequests, carefully designate beneficiaries of IRAs, employer-sponsored retirement plans, insurance policies and annuities. Lay

out clear directions for the distribution of remaining assets. Also, don’t forget about digital assets and accounts.

Will your executor or trustee have proper authority to access and manage those items?

Talk to your attorney about keeping digita l planning secure and up-to-date.

5. Plan for change. Entering into a committed relationship could mean making adjustments. Look at your insurance coverage, emergency fund and future income plan.

Think about having a frank discussion with your new partner about how you’ll divide assets in the event of divorce or death. If ex-spouses or children are in the picture, consider managing finances and estate plans separately.

With the assistance of your financial advisor and estateplanning attorney, you can establish a basic estate plan, and, as appropriate, discuss other strategies for preserving wealth.

For more expert retirement guidance, visit wellsfargoadvisors.com.

“Planning for retirement is part of the financial journey. Key planning strategies can help you feel confident as you approach your golden years solo,” says Pedvis.

Why it’s never too early to make a long-term care plan STATEPOINT

Americans are living longer than ever before, and with continually rising health care costs, the need for a long-term care solution becomes more of a “when” than an “if” situation, according to financial experts, who warn that Americans are largely waiting too long to plan and prepare.

“Many people wait until they’re in their 50s or 60s before beginning long-term care planning, but with costs rising, it’s important to start planning when you’re younger and healthy,” says Heather

Deichler, senior vice president, MoneyGuard product management, Lincoln Financial.

To get prepped, consider these tips from Lincoln Financial: Plan early: Only about 7.5 million people in the U.S. have policies that pay longterm care benefits, according to the American Association for Long-Term Care Insurance, but more than half of Americans turning 65 are projected to need some type of long-term care in the future.

This disparity could be due to the fact that many underestimate long-term care costs

and expect to rely on savings or Medicare and Medicaid to cover them.

Those in the know — financial planners — see medical/ healthcare costs and longterm care expenses as bigger risks to retirees’ savings than spending too much, inflation or the economy. Indeed, a majority of consumers in a recent survey conducted by Versta Research on behalf of Lincoln Financial guess that a private room in a nursing home costs less than half the realistic estimate.

Others may simply feel their good health exempts

• Rehabilitation Services • Assisted Living • Memory Care • Skilled Nursing Care

them from the need to plan at all. But living a healthy lifestyle could mean you’ll live longer and face health-related risks associated with aging.

Being realistic about the possibility your future could involve long-term care and the true costs associated with it can help you plan accordingly and motivate you to get started early.

Get on the same page as your family: Having a longterm care conversation with loved ones can help you feel confident about your future and help avoid conflict among family members. Share your expectations for daily living, such as how and where you want to receive care. This is a good time to identify who will be responsible for your financial and medical affairs should you become unable to

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Experts advise younger people to do long-term care planning. manage them.

Consult a financial professional: A financial professional can help you get a handle on your financial future and make you aware of all your options, including those that

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evolve with your needs. They may point you to solutions that can help cover qualified longterm care expenses.

Some solutions can offer more options and f lexibility with a guaranteed level of protection and the possibility for investment growth. For example, in addition to obtaining care in an assisted living facility or nursing home, you could have the flexibility to receive care at home, including from family members.

Comprehensive long-term care planning with family members and a financial professional now can help ensure everyone is prepared for the emotional and financial decisions that may need to be made in the years ahead.