Beating the blues WHY DO 15 TO 20 PERCENT of Americans over 65 experience depression? And what can you do to ward it off ? Chronic pain, like that caused by arthritis, and loss of function are main causes for depression as we age. So is losing a spouse or life partner, isolating, taking certain medications or abusing substances or alcohol. You may be surprised to learn that retirement can also be depressing for some seniors, especially those who felt a lot of pride and satisfaction from their work. If you can relate to one or more of these common causes, take a step back and consider what you need. Do you need a second opinion or a new solution on a health problem? Are you regularly seeing family and friends? Do you feel bored? Do what you can to improve your outlook. Enroll in a class and learn something new. Start a new side business. Set a regular coffee date with a friend. Have family over for dinner regularly. Plan something fun to look forward to, like a trip. If nothing sounds interesting, reach out for professional help. It’s never too late to start again or redefine your life.
Feel younger through fitness AS WE AGE, MAINTAINING muscle mass is less about looking buff than it is about being healthy. The benefits of hitting the gym are even more important as we age. If we maintain muscle mass and cardiovascular health into our 50s, 60s and 70s, we get a huge payoff—the ability to continue to do things we love without fear of injury or losing our balance. Our bodies look and feel younger, and we are more able to easily move around out in the world and at home. Aim for two to three weight training sessions a week, even if it’s just dumbbells or resistance exercises on a mat at home. Also try to fit in at least 150 minutes of moderate cardiovascular exercise a week, or 75 minutes of vigorous activity a week, according to the Mayo Clinic. Don’t forget to stretch. Stretching helps maintain flexibility and range of motion, increasing circulation and blood flow.
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