NewsTribune_Retirement and Assisted Living_062123

Retirement &  Assisted Living

Pre-workout tips for seniors

As physically active individuals age, they typically must change how they approach exercise. For example, rather than jumping two feet first into new activities like they might have done when they were younger, seniors may have to think about injury prevention and ways to improve their endurance prior to lacing up their sneakers. For most, that may boil down to taking various pre-workout steps.

• Get enough rest. The body requires adequate sleep and other rest during the day to stimulate muscle growth and repair. Exercise may not be as effective and it may be more dangerous if seniors are engaging without enough sleep. In addition, sleep deprivation can reduce reaction times, which can adversely affect workouts.

• Emphasize stretching. Stretching can improve flexibility and reduce the risk of

muscle injuries. It also can improve range of motion in the joints. Stretching before and after a workout prepares the body for exercise and helps it recover.

• Wear the proper footwear and clothing. Sturdy, supportive athletic shoes and well-fitting workout wear can make working out more

comfortable and safer. The National Institute on Aging recommends finding footwear designed for the specific activity you’ll be engaging in. Footwear that offers sufficient heel support and nonslip soles is beneficial as well.

• Warm up. Give the body an opportunity to acclimate during a warm-up period that

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will facilitate healthy breathing. Warming up also loosens up the joints and muscles for the exercise ahead. After a workout, seniors should cool down to reduce their heart rates and prepare for recovery.

• Carefully consider pre-workout supplements. Pre-workout powders and pills have become quite popular for exercise enthusiasts. Manufacturers may advertise that their products are loaded with vitamins and minerals that will help energize the body for a workout. However, they also may be fortified with caffeine. Do not take a pre-workout supplement without first consulting your physician, as certain products may adversely interact with medications you’re taking for preexisting conditions.

Pre-workout steps can keep seniors safe and reduce injury risk from exercise. FP235933

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How seniors can engage with their communities

Though a significant percentage of individuals report desires to retire later in life, many people stop working around the age of 62. The desire for a later retirement may stem from financial concerns or because some people wonder just what they will do when they’re no longer working.

Retirement is a time for hardworking individuals to enjoy themselves and their newfound free time. Interacting with the community can keep the brain engaged and foster beneficial social connections. In recognition of the value of staying engaged, the following are a few ways for seniors to become more involved in their communities.

• Join a club or group. Identify an activity you find interesting and determine if there is a way to get involved with it in your community. Senior centers or adult activity providers may sponsor local programs.

• Participate in worship.

Many older adults find they want to reconnect with their faith at this point in their lives, even if attending services hadn’t been a top priority earlier in life. Reach out to your local house of worship and find out when services take place and which activities they offer.

• Read to children. Volunteer your services at the library by reading to youngsters. Interacting with other generations can be inspiring.

• Volunteer at a soup kitchen or food pantry. Times continue to be challenging for many

people who may find it hard to cover their expenses. Soup kitchens and food pantries can be a saving grace for those who might otherwise miss meals. Volunteering some hours at these organizations can do worlds of good and help you make a difference.

• Befriend neighbors. A passing “hi and bye” wave may have been the norm when you were busy working a job. Now that you have free time, you can get to know neighbors better and even take turns hosting get-togethers.

Moving to a retirement or active adult community with others in similar positions may facilitate such friendships.

• Volunteer with local government. Find out ways you can become involved civically. Perhaps you can run in a local school board election or try to become a member of the town council?

• Become a substitute teacher or paraprofessional. Many schools are experiencing shortages of qualified staff. You may find your place helping to shape the minds of youngsters by volunteering at schools or taking on parttime jobs in the classroom.

Seniors can be more engaged in their communities, thus strengthening their “social capital,” the term scientists often use to describe the strength of their social relationships, and the extent to which people feel physically and emotionally supported by their communities.

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From our elegant and affordable Villa homes, or our all-inclusive independent living apartments-Liberty Estates to Hawthorne Inn Assisted Living and Manor Court skilled nursing. Our Bounce Back program is designed to help you rehab, recover and return home after an illness, injury or planned joint replacement.

Memory Lane fitness for the mind offers an individualized approach to caring for those

with memory impairments.

Liberty Village of Peru is certified to provide LSVT Big and LSVT Loud therapy programs for those diagnosed with Parkinson’s disease.

Liberty Village of Peru is proud to have been a part of the Valley for almost 25 years. We remain under the same local ownership and continue to support our staff in providing Simply the Finest in retirement living.

Located at the corner of 31st Street and Becker Drive in Peru, stop in for a campus tour. Call us at (815) 224-2200 or visit us online at www.libertyvillageofperu.com or follow us on our Facebook page, Liberty Village of Peru.

Strength training for seniors

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

According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to protect their overall health. Exercise helps to delay or prevent many of the conditions that come with age. Adults ages 65 and older should aim for the recommended 150 minutes a week of moderate-intensity activity, such as brisk walking, and at least two days of activities that strengthen muscles.

When it comes to muscle strengthening, seniors can follow these safety guidelines as they embark on their strength-training journeys.

• Speak with a healthcare provider first. Get the green light to proceed with an exercise regimen before beginning by having a discussion with your general practitioner about your fitness goals. Your doctor can recommend strategies that are safe and point out any exercises that may compromise your overall health.

• Master basic exercises first. Anyone

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

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

• Work with a trainer. Working with a certified personal trainer can help you learn how to use free weights and strength-training machines correctly. A trainer also can create a routine that includes the right number of sets and repetitions to gradually build and maintain muscle mass. If you decide against

hiring a trainer, gym staff members may guide you through equipment and demonstrate proper form.

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

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

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

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Financial strategies that can help seniors grow their money

Investing is often portrayed as something people need not worry about after retirement. The theory that people should avoid risk as they approach and reach retirement age makes sense, as the unknown of investing can expose aging individuals to losses that compromise their ability to live comfortably on fixed incomes.

Though conventional wisdom regarding financial risk and aging still makes sense, the effects of inflation over the last year-plus have highlighted how important it can be for seniors to keep growing their money even after they retire. Fortunately, various strategies can help seniors grow their money without exposing them to considerable risk.

• Look into high-yield savings accounts. Interest on savings accounts was once a great way for individuals to grow their money. But interest rates on standard, no-minimum-balance accounts are now so low that the growth in interest is negligible. However, individuals with sizable savings, such as seniors, can explore high-yield savings accounts. High-yield savings accounts offer much higher interest rates than standard accounts. The rules governing eligibility to open such accounts differ between financial institutions, but

many mandate that account holders have high minimum balances, typically in the neighborhood of $250,000. So long as account holders maintain that minimum balance, they can accrue penalty-free interest without exposing their money to the risks of the market.

• Consider other exclusive bank accounts. High-yield savings accounts are not the only way seniors’ banks may be able to help grow their money without necessarily taking on market-related risk. Products such as Chase Private Client CheckingSM offer exclusive perks, including a dedicated client

advisor who can work with seniors as they navigate life changes, including retirement.

• Consider low-risk investments. Risk aversion is not the same thing as risk avoidance. It’s wise for seniors to be averse to risk, but they can still consider low-risk investments like shortterm bonds as a means to growing their money in retirement. Low-risk investments can be vulnerable to inflation, not unlike money sitting in a savings account. However, certain short-term bonds, such as Treasury Inflation-Protected Securities, are designed to mirror inflation, which makes them an option worthy of consideration for seniors who have been concerned by the ways inflation has affected their financial status in recent years. According to the Department of the Treasury, the principal of a TIPS can go up or down over its term. When the bond reaches maturity, if the principal is higher than the original amount, bond holders get the increased amount. If the principal is lower at maturity, bond holders still get the original amount.

Seniors looking to grow their money after retirement can consider a host of options that can make them less vulnerable to inflation. FP235936

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Considerations for seniors looking to go back to school

The picture of a traditional college student is one in his or her late teens or early 20s. However, a deeper look may reveal that college student demographics are more diverse than one might imagine. In fact, senior citizens can rest assured that if they plan to return to the classroom, they’re likely to find students around their age.

According to the senior citizen resource Elder Guru, just over 0.3 percent of university students are over 65. Even though that is a low number in the grand scheme of things, it is an indication that seniors have a presence on college campuses. And that number is expected to rise. Universities are increasing efforts to include seniors as important parts of their student bodies. Here are some things seniors considering going back to school may want to know.

• Incentives are available. Many schools are looking to expand their elder student

body populations by making it easier for them to go to school. That means seniors may be able to attend for little to no cost through tuition waivers and discounts. Speak with an admissions officer about your options.

• Lay the foundation for a new career. A survey from the Rand Corporation found that 39 percent of workers age 65 and older who were currently

employed had previously retired at some point. Going back to school may provide a foundation for new skills that can make it easier to advance in a second career. Heading back to classes also can help people stay competitive in a current job.

• Engage and socialize. Going back to school provides seniors with an opportunity to engage with their

peers and younger students. Returning to school may expose older adults to new experiences, technologies and customs they may otherwise never have enjoyed.

• Embrace the excitement of a new environment and its challenges. Heading back to college can be challenging, which is something seniors looking for mental stimulation may enjoy. Senior Finance Advisor reports that heading back to school and lifelong learning has been linked to better health, improved financial situations and even a reduced risk of dementia.

• Staying informed. Going back to school can enable seniors to stay technologically informed and learn about movements and other factors that are helping to shape the modern world.

Seniors have many reasons to return to the college classroom, and such a pursuit can pay numerous dividends.

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How to make bathrooms safer for seniors

“Danger” might not be the first word to come to mind when individuals consider their bathrooms, but perhaps it should be? After all, the Centers for Disease Control and Prevention reports that each year more than 1.5 million aging adults visit emergency rooms for fall-related injuries, many of which occur in the bathroom.

Many falls and spills that occur in the bathroom can be prevented. Seniors or their loved ones can make some minor adjustments to bathrooms so falls are less likely to happen.

• Install grab bars in the shower and bath and elsewhere, as necessary. Grab bars make it easier for aging men and women to get into and out of the shower or the tub by giving them something to hold onto. This can be especially helpful for seniors who must step up and over their tubs to bathe. Though they’re primarily used in showers and tubs, grab bars also can be installed alongside toilets for seniors who could use a little help sitting down and getting up from their toilets. AARP notes that sheltering arm grab bars provide the best support around toilets. Such grab bars come around both sides of the toilet

and look similar to armrests.

• Install LED lighting. Poor lighting in a bathroom can make it hard for seniors to see, which can make them more vulnerable to slips and falls. That’s especially so for seniors who find themselves making frequent bathroom visits overnight. Even bathrooms with seemingly adequate lighting may be dangerous if they feature dated light fixtures that rely on incandescent bulbs to light the room. Incandescent bulbs burn out with greater frequency than LED alternatives, which can last for years. The longer bulbs last, the less often seniors need to change them, which also reduces their risk for injury.

In addition to replacing traditional fixtures with LED alternatives, individuals can plug in LED night lights that make it easy to see when making nighttime visits to the bathroom.

• Utilize non-slip bath mats. Non-slip bath mats often utilize rubber-backed liners to ensure the mats stay put even when floors get wet or damp from condensation after a hot bath or shower. Non-slip mats can be placed where individuals will enter and exit the shower and even by the toilet and sink so individuals always feel steady on their feet.

• Clean bathrooms regularly. Bathroom surfaces can grow slippery from soap scum, condensation and previous spills. Prompt and routine cleaning can reduce the likelihood that seniors will fall in their bathrooms. Seniors who have difficulty keeping up with household cleaning can hire a cleaning service or ask a younger relative to help them keep their bathrooms clean and safe.

Seniors can fall anywhere in a home, but may be more likely to do so in a bathroom. Various measures can help make bathrooms safer for aging individuals. TF231635

Great part-time jobs for retirees

Many adults nearing retirement age count down the days until they can bid adieu to the daily tasks of commuting and working so they can enjoy much more time for recreation, travel or whatever is they aspire to do.

As enticing as unending free time may seem, some retirees find it is not ideal to be entirely free from the responsibility of working. As current seniors can attest, inflation can drive up the costs of living, meaning that seniors who were once able to afford a certain retirement lifestyle may no longer enjoy that hard-earned luxury. Others may miss the daily opportunities to socialize that working provides, or the way problem-solving on the job stimulates the brain. But even retirees who miss working may not be ready to return to the workforce full-time. That can make part-time employment an ideal fit for mature workers.

Here’s a look at some part-time positions that could be a good fit for older adults reentering the workforce.

RETAIL SALES ASSOCIATE

Working in retail opens seniors up to a wide array of responsibilities and scenarios. Jobs may include greeting customers, making sales, putting out inventory, and helping customers select merchandise. Being personable and having good customer service skills are necessary traits to have when working in retail. Many stores offer part-time employees flexible hours so schedules can be customized.

CONSULTANT

Retirees who loved their job but wanted to spend less time doing it can return as consultants. According to The Balance: Money, individuals often find they earn more per hour working as consultants than they did as fulltime staff members. Consulting is a way to share expertise and experience without making a full-time commitment.

CUSTOMER SERVICE REPRESENTATIVE

A customer service representative is tasked with helping customers solve problems and ensuring customer satisfaction. He or she may work in a traditional office or store location, or answer calls and resolve issues from home.

SCHOOL POSITIONS

Retirees may want to consider jobs working in schools or in related capacities. Driving a school bus is an option if people are willing to undergo the proper training and licensing to operate this type of vehicle. Seniors also may consider working as lunchroom aides or lunch service providers, crossing guards, substitute teachers, and paraprofessionals. School employees will only work a few hours during the day. They’ll also enjoy many holidays off as well as summer vacations.

RECEPTIONIST

Receptionists greet patients or customers in office settings. According to AARP, they are the welcoming faces of organizations. Answering phones and light clerical work also may be required of receptionists. Those who want to work off-peak hours can think about working nights and weekends in hospitals or skilled nursing facilities.

Seniors have many different options if they decide they want to return to the workforce in a part-time capacity.

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How to break into consulting

Many older adults choose to trade in the regular hours of 9 to 5 when they retire to delve into a much more personally guided passion: consulting.

Generally speaking, consulting is a term loosely given to providing business advice and sharing expertise without working directly for a company. Consultants lend their knowledge and flair for problem-solving to guide companies on topics such as marketing, operational improvement and even staffing, according to My Consulting Offer. Consultants do not often work for the company they are assisting, but may be brought in on a contractual basis for a set period of time. The Balance: Money advises that consultants typically can earn more per hour as consultants than they would if they were actual staff members on payroll.

Consulting may attract seniors considering retirement because of the flexibility it provides. Retirees unsure about how to get started in the field of consulting can consider this rundown of what it takes to pursue this option.

KNOWLEDGE OF KEY CONCEPTS

Consultants provide guidance in any

number of areas, but skills in these disciplines are highly desirable:

• data analysis

• project management

• management

• reporting

• ethics

• human resources/hiring

• finance and economics

• public relations and marketing

WORK YOUR NETWORK

Getting started in consulting may just be a matter of picking up where you left off . Reach out to past employers who benefited from your work to see if they may be in need of consulting services. Even if there aren’t any opportunities there, former employers may put you in touch with other businesses who are in need of your services.

Also speak with friends, neighbors and other acquaintances to see if they may be able to help you find the right consulting opportunity.

GET CERTIFIED

While certification and extensive education, including master’s de -

grees, may not be needed to get into consulting, they certainly can set you apart from others. Explore industry-specific certification, certified management consulting certification or project management consulting certification to refresh your skills. These certifications also may show employers that you are committed to consulting.

POLISH UP YOUR RÉSUMÉ

Consultants are billed as experts in their fields or areas of concentration. Make sure your résumé points to concrete examples of positive client outcomes and use it to emphasize your prior successes.

EXPECT TO BE A PROBLEM-SOLVER

Consulting requires figuring out what is missing and filling that void. That means staying on top of your industry and determining which solutions will fix specific problems the industry may be facing.

Consulting may be the next path for retirees who are looking for a flexible way to get back into the workforce.

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seniors can help themselves and others through mentoring

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

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

MENTAL AND EMOTIONAL BENEFITS

Many successful individuals credit mentors with helping them achieve their goals. However, mentors also walk away from mentoring having gained something significant. According to the caregiving company Seasons, mentoring can keep an aging mind sharp. Being a mentor may help at-risk seniors reduce their chances of developing dementia, particularly Alzheimer’s disease. According to a 2009 study published in the Journal of Gerontology, gains were shown for mentors in “executive function and in the activity of prefrontal cortical regions in older adults at elevated risk for cognitive impairment.”

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

QUALITIES OF GOOD MENTORS

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

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

• Participate actively: It’s important to make the time for mentoring sessions according to what the mentee can manage with his or her schedule. Lessons should be tailored to what the mentee hopes to gain from the relationship. Gauging success along the way and tweaking things as necessary can keep mentoring sessions on target.

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

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

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

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How

Tips to pick the right time to retire

Professionals work hard to achieve both short- and long-term goals. Retirement certainly qualifies as a longterm goal, and many people spend decades building and investing in a nest egg that they hope will help them enjoy their golden years to the fullest extent.

The decision regarding when to retire is affected by a host of variables, so what’s a good time for one individual may not be ideal for another. However, professionals on the cusp of retirement can consider these tips as they try to pick the right time to retire.

• Consider age-related benefits. Both the United States and Canada feature government-sponsored retirement income programs and it behooves individuals to familiarize themselves with the rules of those programs so they can maximize their benefits. The Canada Pension Plan (CPP)

allows individuals to begin receiving full CPP benefits at age 65, but they also can get a permanently reduced amount the moment they turn 60. The CPP also allows people to receive a permanent increase if they wait until turning 70 to receive payment. Similar age-related rules govern the Social Security benefits program in the United States, where individuals can begin claiming benefits at age 62, though those benefits will be reduced by 25 percent. If individuals wait until they’re 66 or, in some cases, 67, to claim Social Security benefits, they will receive their full benefits. The Social Security Administration notes that those who can wait until age 70 to claim benefits will receive as much as 132 percent of the monthly benefit they would have received at full retirement age.

These distinctions are

significant, especially for people who will be looking to government-sponsored programs to provide significant financial support in retirement. Individuals who won’t rely as heavily on such programs may be able to retire earlier.

• Pay off your debts. Carrying debt into retirement can be risky. In general, it’s ideal to pay off all debts, including a mortgage and car payment, before retiring. Doing so can provide more financial flexibility and make it easier to manage unforeseen expenses, such as those incurred due to health problems.

• Consider your retirement living expenses. It goes without saying that a sizable nest egg will be a necessity for anyone hoping to live comfortably in retirement. But the tricky part is figuring just how big a nest egg might need to be. In such instances, individuals can

speak with a financial advisor and discuss what their retirement living expenses will be. Conventional wisdom based on the Consumer Price Index suggests individuals will need to replace between 70 and 80 percent of their pre-retirement income after calling it a career. But even that figure is not set in stone, as rising inflation, such as the rapid spike experienced in 2022, can quickly put retirees in financial jeopardy. By estimating the expenses they might have in retirement, individuals can begin to see just how close or far away from retirement they may be. Budget for inflation so any spike in living expenses can be easier to manage.

Many individuals recognize that there’s no perfect time to retire. But a few simple strategies can help professionals make the best decision possible.

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The link between physical activity and mortality risk in older adults

A 2022 study led by researchers at the National Cancer Institute found that recreational pursuits that incorporate physical activity, including walking, swimming and playing tennis, may lower older adults’ risk of death from any cause. That includes cardiovascular disease and cancer, which the World Health Organization notes are two of the leading causes of death across the globe. Running, cycling, swimming, other aerobic exercise, racquet sports, golf, and walking for exercise encompassed the seven different exercise and recreational activities researchers examined as part of the study, which utilized data from more than 272,000 adults between the ages of 59 and 82. The researchers found that achieving the recommended weekly amount of physical activity through any combination of these activities was associated with a 13 percent lower risk of death from any cause compared to people who did not participate in such activities. Though all activities were associated with lower risks of death, racquet sports seemingly provided the most bang for seniors’ proverbial bucks, as those activities were associated with a 16 percent lower risk of death. FP235931

Did you know?

The burden on health care costs in retirement could be a significant hurdle for retirees without a sizable nest egg or effective strategy to cover such expenses. According to the Fidelity Retiree Health Care Cost Estimate, an average retired couple aged 65 in 2022 could need around $315,000 after taxes to cover their health care expenses in retirement. Thought traditional retirement goals like financing travel or relocating to a warmer climate are worthy pursuits, it’s vital that individuals of all ages, including those on the cusp of retirement, recognize the importance of saving for health care expenses as well. Such expenses, which include medication costs, are easy to take for granted when individuals are still working. However, Fidelity notes that generics, branded drugs and specialty drugs account for roughly 17 percent of retirement health care expenses. That equates to around $53,500 that might be needed to pay for medication alone. TF232672

Dating later in life

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

As people live longer, some may outlive their significant others and ultimately find themselves once again interested in sharing experiences with a special someone. Seniors ready to re-enter the dating pool may find that things are quite different from what they experienced as naïve teenagers or young adults. Dating used to be about hanging out with friends and meeting people at shared events, such as school dances or work parties or even while enjoying a night out with friends. Nowadays, dating often begins in cyberspace. This can be confusing and anxiety-inducing for adults who didn’t grow up with technology guiding their every move.

According to a report in The Atlantic, more than one-third of baby boomers are not currently married, and this generation has had higher rates of separation and divorce and lower rates of marriage than the generations that preceded them. Many boomers have years ahead of them to devote to new relationships. Here’s

what they may want to know before navigating twenty-first century dating waters.

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

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

• Online dating has its advantages. While online dating apps and websites may have certain things working against them, particularly if their algorithms for pairing people are not fine-tuned, they also can be helpful. Online dating can expand social circles beyond local neighborhoods or even states, provinces or countries. You’re casting your net over a much larger body of water. Furthermore, dating app profiles typically spell out exactly what another person is seeking, which can save seniors from having to revisit awkward dating moments from years past.

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

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