Category: Senior Aging & Health

What if the key to senior fall prevention was a simple balance test?

This is the premise underlying Atria’s Better Balance Program. Developed in collaboration with Zibrio – a balance diagnostics company – this research-based program aims to reduce fall risks and improve balance and mobility for Atria residents.

“Since starting the Better Balance Program, I’ve gotten more confident in my ability to get from place to place without shuffling my feet or stopping all the time to regroup,” says Nancy W., a resident at Atria Del Sol in Mission Viejo, CA. “And the exercises are really fun to do with other people.”

Maintaining and improving balance is crucial for senior health, as it directly impacts the ability to live independently and safely. As we age, our muscle strength, joint flexibility and coordination tend to decline, making everyday activities more challenging and increasing the risk of falls. Falls are one of the leading causes of injury for older adults, often resulting in fractures, hospitalization and a reduced quality of life. By focusing on exercises for senior fall prevention and lifestyle strategies that maintain and improve balance, older adults can minimize the risk of falls and move through their daily routines with greater confidence.

The Better Balance Program represents a new level of senior fall prevention that targets multiple risk factors – and it is already having a tangible positive impact on the daily lives of Atria residents.

 

How the Better Balance Program Works

Zibrio’s senior fall prevention strategy is built around its Six Pillars of Balance model, which focuses on lifestyle factors that affect balance: fitness, medical conditions, medications, mood, sleep and strength.

At the core of Atria’s Better Balance Program is the Zibrio stability scale, which assesses an individual’s balance by measuring movements of the body while standing for 60 seconds. The scale provides a balance score that helps identify potential issues and highlights the risk of falling, giving older adults a baseline for monitoring their progress and making adjustments to their fitness routines.

Once a score has been determined, Atria residents can use the Zibrio app to discover the best techniques to improve their balance. On-site EmpowerMe physical therapy sessions and Atria’s targeted fitness classes also help residents develop a regimen tailored to areas that can strengthen their stability, using exercises like yoga, tai chi and strength training.

The Zibrio app also provides ongoing education about other factors that influence balance, including sleep, nutrition, mood and medical conditions. This personalized, data-driven strategy empowers residents to actively work to improve their stability and reduce the risk of falls.

The results speak for themselves. In just the first two months since the Better Balance Program was launched in four Atria communities, 92% of participants improved or maintained their balance scores. In those same two months, 13% of residents shifted to a lower fall risk category.

“The Better Balance Program quickly increased my awareness of the connection between my body and my balance,” says Atria Del Sol resident Judy O. “I never realized my balance could fluctuate, but now I’m able to stay more focused and aware while standing or walking.”

With four Orange County, CA, communities – Atria Del Sol, Atria Newport Plaza, Atria San Juan and Atria Golden Creek – already benefiting from the Better Balance Program, Atria looks forward to expanding the program to more communities in the near future.

 

Better Balance Means Better Senior Fall Prevention

Atria prioritizes fall prevention and balance exercises for seniors as essential components to overall health and well-being. The Better Balance Program provides residents with a comprehensive, results-based regimen that helps them maintain independence by improving balance and mobility.

At 91, Sari Mainzer can summarize her secret to longevity in one word: activity.

Since moving to Atria on Roslyn Harbor in January of 2023, Sari has kept busy with a mix of golf, bridge and the occasional interior design project.

“Coming to Atria and taking advantage of everything they offer has given me a new lease on life,” she says.

Sari’s path to the green

Her love of golf started in 1990 while staying at a hotel in Maine, where she decided to grab some clubs and play. Despite never having swung a golf club before, she quickly took to the game.

“I love the outdoors and I love moving around, so golf fit my lifestyle well,” Sari says. “Sometimes I go to the course alone and meet new people, so it’s a social scene for me as well.”

Weather permitting, she plays a couple times a week at nearby Harbor Links Country Club, and she regularly works with a golf pro to improve her swing. She says her game is currently, “The best it’s been in years.”

Endeavors off the course

When she’s not busy working on her golf game, Sari makes it a point to stay mentally active through creative pursuits, including interior design. Before retiring, she worked as an interior designer for decades, served on the board of the American Society of Interior Designers and taught at the New York School of Interior Design for more than 20 years. The company she started, Sari Mainzer Interiors, is now run by her daughter, but Sari still works on a select few interior design projects for clients.

She also started a program at Atria where she meets with new residents and discusses what items to bring to optimize space and layout in their apartments. She enjoys welcoming new residents to Atria and helping them settle into the community.

Pursuing new interests at Atria

Atria’s Engage Life^® events program means there’s always something to do and discover. Two of Sari’s favorite classes are beading and watercolor painting, and she plays bridge with fellow residents three times a week.

Words of wisdom

For younger people hoping to stay active and happy as they age, she advises stepping out of their comfort zone.

“Don’t be afraid to ‘not be good’ at something just because it’s new to you,” Sari says. “You’re capable of far more than you think. And you’ll meet some wonderful new people along the way.”

Technology isn’t just for the young. Today, many devices are designed to enhance senior wellness. From smart home assistants to wearables, these gadgets are tailored to meet the unique needs of older adults – and promote greater safety, health and connection.

There are a number of tech solutions for seniors that can make life easier and provide peace of mind. Here are some of the most common.

Smartphones for seniors

Whether you’re getting directions to a new restaurant or calling an old friend, smartphones are great for helping older adults stay connected, manage personal schedules and access emergency services with ease. Larger displays, voice commands and personalized settings make it even easier to navigate touch screens, read text and view images.

For those concerned about privacy on smart devices, AARP suggests keeping information secure by following a few best practices – such as changing passwords regularly and not using the same password for multiple accounts.

Wearable tech for seniors

From smartwatches to fitness trackers, wearable technology is a powerful tool to help monitor physical activity and wellness. These devices can track steps, heart rate, sleep patterns and overall health metrics. Easy-to-read interfaces and compatibility with smartphones make these wearables accessible, even for those who aren’t tech savvy.

Some monitoring devices can improve health – and even save lives. For instance, heart rate monitoring can alert users to irregularities, and many devices now include ECG functionality and fall detection. Wearables can also automatically notify emergency contacts in the event of an incident, adding an extra layer of safety for seniors.

Medical alert systems – like those offered in Atria communities – are designed specifically for emergency assistance and typically come with GPS tracking. These devices put Atria residents in direct contact with assistance at the touch of a button, ensuring a rapid response in the event of an accident or emergency.

New styles are also addressing the stigma some older adults associate with a medical alert device.

“Recently, I have seen more residents using the wristband option,” says Christopher Reynolds, Atria’s Director of IT Community Programs. “The wristband offers a sleeker alternative to wear versus the pendant.”

Smart home assistants for seniors

Voice assistants like Alexa offer unmatched ease of use. With simple voice commands, older adults can set reminders for medications, control smart home devices and make hands-free calls. For those with mobility issues, voice assistants can be a game-changer, making their environment more accessible.

Voice assistant technology for seniors makes it easy to:

• Set reminders: Schedule the day, never miss a medication and always make important appointments.
• Control your environment: Set lighting, thermostats and even home security systems to personal preferences for a safer, more comfortable environment.
• Get answers: What’s the weather today? What’s the name of that actress? Play my favorite song. Whatever you want – all you have to do is ask.
• Hands-free calling: Keep in touch with friends and family or call for help in an emergency by simply using your voice.

Virtual connection for seniors

Many older adults suffer from loneliness, and studies show that staying connected is critical for mental health and acuity. For seniors who don’t drive or who live with mobility issues, it can be difficult to maintain a sense of community.

Platforms like Facebook and Zoom offer an easy way to stay in touch with family and friends, while online communities like AARP’s Senior Planet provide opportunities to connect with like-minded individuals. The ease of access and the ability to participate from the comfort of home make these resources excellent options for senior social engagement.

Learning new skills or hobbies is now easier than ever, with a wide range of online learning platforms and local community centers offering virtual classes. With so many options, there’s never been a better time to pursue curiosities and stay mentally active.

Integrating technology into your life

Technology can enhance daily life for older adults – from improving safety and fitness to fostering social connections and continuous learning. Learning and adapting to technology can make everyday life easier and provide an increased sense of security.

For much of our lives, feeling stable on our feet is something we take for granted. But falls pose significant health concerns for older adults. Both physical and environmental factors can cause falls for seniors. Muscle weakness contributes to poor balance, while joint problems like arthritis can cause pain and limit mobility. And even in perfect health, many of us have tripped on household items like a loose rug or stray cord.

Fortunately, regular exercise and addressing hazards around the home like clutter, poor lighting and slippery floors can dramatically reduce the risk of falls. Here are some practical exercises and tips to help seniors prevent falls – and ensure a safer, more independent lifestyle.

Exercises to improve balance

Muscle weakness is a leading contributor to fall risk. To combat this issue, Jen Johnson, Atria’s National Director of Care Management, says, “Regular exercise is one of the best ways to improve stability – and one of the most effective ways to maintain independence and improve overall quality of life.”

Try these safe home exercises for seniors to gradually improve balance through regular movement.

Tai chi and yoga for seniors

A gentle martial art utilizing slow, deliberate movements, tai chi has been shown to improve balance, flexibility and strength – significantly reducing falls among seniors. Studies also suggest that yoga improves leg strength, balance and multiple indicators of longevity, making it a great mode of exercise for fall prevention.

Tai chi leg warm-up

This low-impact routine is intended to strengthen the leg muscles.
 

1. Stand with legs slightly wider than hip-width apart, with a slight bend in the knees.
2. Place hands on hips and relax arms. For additional support, hands can rest on the back of a chair.
3. Slowly and with control, shift about 70 percent of body weight onto one leg. Then switch to the other leg.
4. Repeat five times on both sides.

Standing on one leg helps strengthen the leg muscles, improves steadiness and enhances proprioception, the body’s ability to sense its position in space.

Tai chi torso twists

This movement will help strengthen the core and increase mobility when bending and turning.
 

1. Stand with feet hip-width apart with a gentle bend in the knees.
2. Take a deep breath in and extend through the spine, with feet firmly planted and knees above the ankles.
3. While exhaling, engage the core and gently twist from just below the ribs. If hips move with the torso, try to keep them aligned with the knees. The focus of the movement should be on the spine.
4. Repeat the twist on both sides five times.

Practicing this exercise regularly can enhance balance, improve muscle coordination and help create a calm, focused mind.

Yoga hip strengthening

This hip abduction exercise increases strength in the outer hip.
 

1. Pressing the left foot firmly on the floor, lift the right leg straight out to the side.
2. Lift the leg as far as comfortably possible before returning to the center.
3. Perform each lift with the inhale and lower the leg with the exhale.
4. Repeat the movement five times on each side.

Strength training

Strength training builds muscles essential for maintaining balance, including core strength.
 

• Squats: Stand with feet shoulder-width apart. Lower the body as if sitting in a chair and then return to standing.
• Leg lifts: Sit in a chair and lift one leg straight out, hold for a few seconds and then lower it. Repeat with the other leg. To modify, lift each leg without straightening it all the way, as if marching in place.
• Resistance band exercises: For both upper and lower body strength training, a resistance band can be used to perform exercises like bicep curls and leg presses.

Creating a safe home environment

A safe living environment is just as important for preventing falls as staying strong and active. Johnson points out that, “Simple adjustments, like removing tripping hazards and ensuring adequate lighting, can make a big difference in how safe and confident older adults feel navigating their environment.”

Here are a few tips to reduce falls and make home safe for seniors.
 

• Remove tripping hazards: Cluttered pathways and loose rugs create opportunities for falls. Ensure walkways are clear of obstacles, secure loose rugs with double-sided tape and organize cords and cables to minimize fall risks.
• Improve lighting: Ensure all areas, including staircases and hallways, are well lit. Install night lights in bedrooms and bathrooms.
• Handrails and grab bars: Grab bars in bathrooms and railings in staircases provide additional support and can give older adults confidence as they move around their home.
• Non-slip mats and footwear: Use non-slip mats in areas prone to wetness, such as bathrooms and kitchens. Make sure your parent has sturdy, non-slip shoes that provide adequate support and grip.

In addition to regular exercise and small home improvements, simple changes to daily habits can make a difference in fall risk. Regular vision and hearing tests, reviewing medications for interactions and side effects and eating a balanced diet can all keep older adults on their feet.

Implementing your fall prevention strategies

According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury among older adults, but they are not inevitable. By incorporating the exercises and tips outlined above, older adults can improve their balance, reduce the risk of falls and enjoy a safer, more active lifestyle.

What is the Mediterranean diet?

The Mediterranean diet is more than just a way of eating – it’s a celebration of good food enjoyed with good friends. That’s why some consider it less of a diet and more of a lifestyle.

Originating from countries bordering the Mediterranean Sea, this diet emphasizes whole foods, fresh produce, lean proteins and healthy fats – as well as time spent enjoying these ingredients with others. It’s a centuries-old way of eating that prioritizes both nutrition and pleasure.

How does the Mediterranean diet support aging well?

As we age, we don’t just want to live longer – we also want to experience a full and vibrant life. Fortunately, there’s a wealth of research on one of the most effective ways to eat for longevity.

Ben Coyne, Atria’s Director of Culinary Development, has created many recipes following a Mediterranean diet for communities across the country – and with good reason. He says, “The Mediterranean diet’s focus on healthy ingredients and whole foods can provide energy, support heart health and help older adults stay sharp.”

To help you and the older adults you know stay healthy and sharp, here are the top five benefits of the Mediterranean diet for seniors.

1. Helps protect the heart

Studies show that adhering to a Mediterranean diet – which is filled with a variety of heart-healthy foods for seniors – can reduce the risk of heart disease by a whopping 25%. So, how does the Mediterranean diet improve heart health in older adults? Thanks to healthy fats from olive oil and fish, along with fiber from whole grains and vegetables, the diet aids in reducing bad cholesterol levels and lowering blood pressure. Additionally, nuts and seeds contribute extra heart-protective benefits. These heart-healthy foods are valuable for improving senior health through diet.

What are healthy fats?

One of the standout features of the Mediterranean diet is its emphasis on healthy fats, which are both delicious and rich in omega-3 fatty acids – known to reduce inflammation and support heart health.

You’ll find healthy fats in these Mediterranean staples:

• Olive oil: A key ingredient in Mediterranean cuisine, olive oil is packed with antioxidants that can improve cholesterol levels.
• Nuts: Raw nuts, such as almonds and walnuts, provide a crunchy source of fiber and essential minerals. But snackers beware – salted and sugared nuts, such as honey-roasted peanuts or caramelized almonds, may negate nuts’ heart health benefits for seniors.
• Fatty fish: The protein and essential fatty acids provided by fatty fish, like salmon, Pacific mackerel and sardines, are crucial for brain function and cardiovascular health. When making your seafood selections, avoid fish that may pose health risks due to high levels of mercury and other contaminants – such as king mackerel, shark and swordfish.

2. Boosts cognitive health

Research has shown that the antioxidants, healthy fats and anti-inflammatory properties of the Mediterranean diet can support brain health. Older adults who adhere to the diet are less likely to experience cognitive decline and may have a lower risk of developing Alzheimer’s disease. Beyond the diet’s rich nutrients, there are other connections between the Mediterranean diet and cognitive health.

Staying connected to others is key to cognitive well-being – and for cultures along the Mediterranean, there’s no better way to connect than over a meal. “We know that meals are an opportunity to gather,” says Coyne. “That’s why in addition to creating each dish with flavor and nutrition in mind, at Atria, the dining experience is a social event.”

In addition to the benefits of breaking bread with friends, studies show that eating with others encourages better habits. When a meal is punctuated with stories and catching up, people slow down, exercise portion control and make healthier choices.

3. Helps maintain muscle as you age

When it comes to building muscle, nothing beats a regular exercise routine. However, lean, high-quality proteins – like those found in the Mediterranean diet – support muscle maintenance for seniors. Because muscle mass naturally declines with age, combining exercise and diet can greatly benefit older adults who want to retain mobility and independence.

Lean proteins

The most common sources of lean protein in the Mediterranean diet are fish, poultry and legumes. While fish offers a one-two punch of protein and omega-3s, poultry supports muscle growth and provides vitamins and minerals such as B6 and niacin. Packed with fiber and essential nutrients, legumes aid digestion and provide sustained energy.

4. Promotes weight loss and management

An effective approach for weight loss and management, the Mediterranean diet focuses on whole, nutrient-dense foods like fruits, vegetables, whole grains and lean proteins. The diet’s balanced and sustainable approach to weight control makes it easier to stick to than some other diets – and thus more likely to work.

Fresh produce and whole grains

Making fruits and vegetables a central part of your diet – as the Mediterranean diet does – can boost the immune system, improve digestion and support weight management. The wide variety of nutrients delivered in fresh produce can also help reduce the risk of chronic diseases and enhance overall well-being.

Whole grains such as quinoa, barley and whole wheat pasta are also Mediterranean essentials. They offer nutrients like fiber, iron and B vitamins, which help regulate energy levels and maintain a healthy digestive system.

5. Aids in managing and preventing diabetes

For older adults managing or trying to prevent diabetes, the Mediterranean diet emphasizes low-glycemic foods and healthy fats to help regulate blood sugar levels. And just as with losing weight, sticking to a diet is the best way to enjoy its long-term benefits.

In a side-by-side study of keto and Mediterranean diets, Stanford researchers found that both low-carb diets had positive impacts on type 2 diabetes and prediabetes participants – but after the trial, subjects were better able to sustain a Mediterranean diet.

Practical tips for older adults adopting the diet

It’s never too late to start developing positive dietary habits for healthy aging – and it doesn’t have to be complex. Adopting the Mediterranean diet can be simple and enjoyable by following a few simple tips:

• Start small: Begin by incorporating more fruits, vegetables and whole grains into your meals.
• Healthy swaps: Replace butter with olive oil and red meat with fish or legumes.
• Flavor with herbs: Use herbs and spices instead of salt to add flavor to your dishes.
• Eat together: Make mealtime a social event. Sharing meals with family and friends enhances the dining experience and encourages healthier eating habits.

Mediterranean diet recipes for seniors

Embracing a new diet is always easier with a selection of exciting dishes that are rich in flavor and nutritional value. Whether you are a seasoned cook or just starting out, you’ll find Coyne’s Mediterranean recipes to be wholesome and easy to enjoy with friends.

Octopus with white beans

Servings: 10

Ingredients:
2 1/2 lb octopus
4 oz olive oil
1 oz garlic, minced
2 ea. limes, juiced
1 tsp kosher salt
1 tsp black pepper
1 can white beans canned, rinsed
2 cup scallion, sliced white only
2 ea. lemon, zest
1 oz oregano, chopped
1 bunch parsley, chopped
4 oz arugula, dressed as garnish

Instructions:
1. Place octopus in a pot and cover with enough water. Bring to a boil.
2. Boil for 40 minutes.
3. Remove octopus from hot water, rinse and place in proper-sized container.
4. Drizzle with olive oil and add chopped garlic, salt and pepper.
5. Cool in refrigerator.
6. Preheat grill to medium-high heat.
7. Slice octopus tentacles.
8. Grill for 3 – 4 minutes per side, until charred.
9. Remove from heat and place in a bowl; drizzle with olive oil and lemon juice.
10. Season with salt and pepper.
11. Mix beans in a bowl with scallions, lime juice, parsley, oregano and remaining olive oil in a large bowl.
12. Season to taste with salt and pepper.
13. Plate white beans in elongated circle in center of plate.
14. Top with warm grilled octopus and garnish with dressed arugula and lemon zest; drizzle with olive oil.

Mediterranean braised lamb shoulder

Servings: 10

Ingredients:
40 oz lamb shoulder
4 oz olive oil
2 oz garlic cloves, chopped
1/8 oz rosemary
1/2 oz kosher salt
1/2 oz black pepper, cracked
16 oz chicken stock

Instructions:
1. Season shoulder with salt and pepper.
2. Brown lamb over medium-high heat in olive oil.
3. Add garlic and rosemary.
4. When lamb is browned, deglaze with chicken stock and lower heat to a simmer.
5. Put in 300-degree oven, covered.
6. Cook for 2 1/2 – 3 hours, until tender.
7. Pull meat from the bone, serve 4 oz.
8. Reduce the braising liquid to coat the back of a spoon, strain and reserve for drizzling over meat at plate up.

A pathway to a healthier, more fulfilling life

Rather than a diet of limitations, consider the Mediterranean diet. With an array of health benefits for seniors – from improving heart health and enhancing cognitive function to managing chronic conditions – following the tips outlined in this guide can put you on the path to a longer, healthier life.

As animal lovers know, a pet makes a wonderful companion – no matter your age. But for older adults, the emotional rewards and health benefits are especially impactful. For those living alone – as well as for those in senior living communities – animal companionship can significantly improve health and quality of life.

How pets improve senior health

Owning a pet provides numerous physical, cognitive and emotional health benefits for older adults.

Provide companionship

At a time when many experience shrinking social circles and fewer opportunities for social engagement (nearly half of older adults say they often feel lonely or isolated), pets offer reliable companionship. Studies show that seniors with pets are 36% less likely to report experiencing loneliness than those without pets. And because loneliness is linked to many other health issues older adults experience – such as cognitive decline, high blood pressure and decreased longevity – having a pet helps enhance overall health in many ways.

Overall health and well-being benefits

Pet ownership has been linked to lower blood pressure and decreased cholesterol levels. Petting a dog or cat can have a calming effect, which creates endorphins that lower stress levels. Many older adults also experience a boost in self-esteem and a renewed sense of purpose from the emotional bond they form with their animal companion. Even some passive activities, like watching fish in a tank or listening to birds chirp, have been shown to reduce stress and anxiety.

Cognitive benefits

Activities like teaching a dog tricks or playing with a cat can stimulate the brain. Even talking to a pet can help maintain cognitive health – a recent study found that pet ownership helps offset the declining rates of verbal memory and verbal fluency that accompany aging.

Pets can be particularly helpful for older adults with dementia, who sometimes become agitated when trying to communicate with other people. Forming an emotional bond with a dog or cat is less taxing and isn’t as reliant on language or memory.

More opportunities to be active

Because they provide an opportunity to get out of the house and go for walks or hikes, dogs make especially good companions for older people. The Centers for Disease Control and Prevention recommends that adults over 65 get at least 150 minutes of moderate-intensity activity every week, and adhering to a regular exercise routine is one of the most important steps a person can take to stay physically fit. Taking daily walks improves cardiovascular fitness, lowers blood pressure and strengthens the muscle groups that help maintain good balance and mobility. Having a dog to keep you company can make your walks more enjoyable while also establishing a daily walking routine. The best dogs for seniors include a wide range of breeds, sizes and demeanors.

Social benefits

Forming and maintaining meaningful social connections improves emotional well-being, increases mental alertness and helps older adults live longer. Studies suggest that seniors who walk their dogs regularly tend to have more social interactions with others. And visiting dog parks can provide a sense of community, giving older adults a chance to bond with other dog owners.

Pet ownership in senior living communities

The benefits of owning a pet for seniors living alone also apply to seniors living in an independent or assisted living community. There’s no shortage of options when it comes to seeking senior living that allows pets.

Many senior living communities warmly welcome pets, including most Atria Senior Living communities. There are some restrictions on what pets are allowed – the pet can’t present a risk of harm to other members of the community, and undomesticated or exotic pets like snakes are often prohibited – but most communities accept dogs and cats.

When searching for pet-friendly senior living, consider what kinds of accommodations will best suit the needs of you and your pet. For example: cat owners may want to make sure scratching posts and tree towers are permitted, fish owners will need space for an aquarium in their apartment and dog owners will want access to nearby outdoor space for taking walks.

Some senior and assisted living communities feature specially constructed outdoor spaces for pet owners and other residents to enjoy. At Atria Rancho Mirage in Southern California, the community dog park serves as a hub of social activity for residents while also giving their dogs plenty of space to run around.

“The dog park is basically the neighborhood backyard for our community,” says Claudia Castillo, the Engage Life Director at Atria Rancho Mirage. “Dog owners bring their furry friends there to run around while they connect and hang out with other residents.”

Many Atria Rancho Mirage residents chose the community specifically because of its dog park.

“I love having a place where I can play catch with my dog,” says Atria resident Michael M. “It’s a great workout for her and for me.”

Senior living communities can also provide alternative forms of animal companionship for non-pet owners. Some assisted living communities have “community pets” living on-site, allowing residents to enjoy many of the benefits of pet ownership without having to take on the related responsibilities. Communities may also feature pet therapy for seniors through outside vendors, where animal companions like dogs, cats and birds visit with residents on a regular basis.

If you’re planning on owning a pet in a senior living community, here are some guidelines and tips to keep in mind.

• Find out what monthly and/or one-time fees pet owners are responsible for
• If you have more than one pet, find out if there is a limit to how many pets residents can have
• Ask if there’s a limit to the total number of pets allowed to live in the community at once
• The pet’s shots and vaccinations must be up to date
• Make sure you can take care of the pet yourself
• Look into any services or third-party vendors that can help you manage responsibilities like regular grooming, dog walking and vet visits
• Ensure you have a family member or friend who’s willing and able to assume ownership in the event you are no longer able to take care of your pet

A meaningful bond with lifelong benefits

From providing companionship and emotional support to encouraging physical activities and social connections, pets can have a profound impact on the health and well-being of older adults. Whether you already have an animal companion or you’re looking for a new furry friend, your pet can help keep you healthy and happy as you age.

Regular exercise is important no matter your age, but the benefits of being active are more significant as we get older. Establishing a consistent exercise routine can provide a wide range of health benefits for older adults – while also helping maintain independence, mobility and emotional well-being.

Good cardiovascular health can lower the risk and progression of heart disease, while activities that build muscle, improve balance, and enhance flexibility can increase bone density, help maintain mobility, and reduce the risk of falls and other injuries. Regular exercise also boosts serotonin, which can alleviate depression, and research suggests a strong correlation between positive moods and longevity. Another benefit of taking exercise classes: They provide an opportunity to connect and socialize with others, which can boost emotional health.

In short, a smart senior fitness regimen is essential to physical, cognitive and emotional health. And developing an exercise guide for seniors in assisted living communities is easy thanks to daily opportunities to be active – without having to leave home.

Exercise programs that promote senior fitness

According to the Centers for Disease Control and Prevention (CDC), adults 65 and older need:

• At least 150 minutes a week of moderate-intensity activity, such as brisk walking; or 75-minutes a week of vigorous-intensity activity, such as hiking or running.
• At least two days a week of muscle-building activities, such as chair squats or light weight training.
• Regular balance and flexibility activities, such as stretching and walking heel to toe.

How residents stay active in senior living communities depends on individual factors like fitness level and exercise preferences. For some people, the best option may be a morning jog; for others, it may be taking chair yoga classes with friends.

There are many types of low-impact exercises for assisted living residents to choose from. What’s important is to develop a sustainable routine that emphasizes cardio, muscle-building, balance and flexibility.

Here are some popular senior exercise programs and classes offered in assisted living communities, along with their benefits.

 

Cardio exercises for seniors

Aerobics: Walking and cycling provide a solid cardiovascular workout, raising heart rate and increasing endurance. Other equally effective, low-impact options include using a treadmill or stationary bike. Research indicates that walking for 10 minutes each day can boost longevity for older adults, which is why many senior living communities feature treadmills and outdoor walking paths.

Zumba^®: Built around learning new dance moves, Zumba provides an excellent cardio workout – and is considered one of the most senior-friendly workouts. Classes can accommodate different levels of physical ability while providing a fun, social environment to keep participants engaged.

Aquatic cardio: For a more low-impact workout, aquatic cardio classes are a good option. The natural buoyancy of water allows participants to do exercises that elevate their heart rate while reducing stress on their joints and minimizing the risk of falls and other injuries. At Atria at Cranberry Woods in Pennsylvania, the Aqua Burn water aerobics class has become so popular that the one-hour workout is offered three times a week.

Boxing: While it may not be traditionally thought of as an exercise for older adults, boxing classes provide a range of mid-to-high intensity cardio activities, like jumping rope and punching bag exercises. Boxing workouts can be modified for different levels of physical ability, including seated exercises.

Atria Tarzana in Los Angeles offers a boxing class taught by Dean Moskowitz, a former professional fighter. The exercises can be done standing or sitting and include shadowboxing and hitting padded targets. The class helps residents improve their stamina and cardiovascular health in a fun, social environment.

 

Weight training for seniors

Lifting weights: The exercise equipment available at many assisted living communities includes light weights and weight machines, allowing residents to incorporate weight training into their fitness routines. Working out with weights is an excellent way to build muscle, increase bone density and improve physical stability.

Resistance bands: For individuals whose physical conditions limit their ability to lift weights, resistance band workouts for seniors provide a safe alternative. These exercises target many of the same muscle groups as weightlifting, and different bands can be used to increase or decrease the intensity of the workout.

Pilates: For those looking to strengthen muscles, improve flexibility and decrease joint pain, Pilates is an ideal workout. Exercises like forearm planks, bird dogs and pelvic curls increase core strength without putting too much pressure on joints. Research suggests that Pilates training leads to better posture, balance and stability for older adults.

Bodyweight squats: Excellent for building strength and improving balance, there are a number of different squat techniques that can be performed based on range of motion and fitness goals. Chair squats offer a great variation for those just starting the exercise or who require more support while exercising leg muscles.

Body conditioning: By targeting multiple muscle groups, body conditioning classes increase strength and balance while also providing a high-energy workout. At Atria Cinco Ranch in Texas, the Total Body Conditioning class has become one of the most popular ways for residents to stay active. The class meets three times a week to work through a comprehensive series of muscle-building exercises like chair push-ups, lateral raises, bicep curls, knee lifts and mini-squats.

 

Senior exercises for balance and flexibility

Stretching: Basic stretching exercises that target major muscle groups can help reduce stiff joints and improve range of motion.

Heel-to-toe walk: This exercise can be done down a hallway or along a wall if support is needed. Simply walk in a straight line, touching heel to toe with each step.

Yoga: A gentle, low-impact exercise, yoga improves flexibility, balance and core stability with techniques that can be adapted to a wide range of fitness levels. Many assisted living communities offer yoga classes for a more structured, guided and socially interactive workout. Experts recommend chair yoga for seniors who are new to yoga or have mobility limitations.

Tai chi: Slow, flowing movements and mindful breathing are the core elements of tai chi. A study by the Journal of the American Geriatrics Society (JAGS) determined that tai chi classes offered in senior living communities improved residents’ physical function and dual-task walking speeds.

Finding the right senior fitness program for you

Physical fitness becomes even more important to our overall health as we age, so it’s important to establish an exercise routine that will keep you engaged. A quality assisted living community should offer fitness opportunities that can accommodate all levels of ability. Finding the right combination of classes, workouts and activities will depend on your fitness level and interests; in some cases, you may need to consult a physical trainer or health professional.

Older adults face numerous challenges that can negatively impact their mood as they age, including isolation, illness, decreased independence and physical and cognitive decline. Even the most cheerful and even-keeled person can fall into extended periods of depression, and symptoms of depression in older people often manifest as crankiness, anger or irrationality.

If your parent is displaying negative behaviors, it can be frustrating and emotionally draining, but there are some steps you can take to help improve their mood so you can have more quality time together.

1. Listen with empathy

To help boost your parent’s mood, it’s important to understand what they’re going through. Aging often brings life changes that are difficult for anyone to adjust to, like memory issues, decreased independence, loss of mobility and a shrinking circle of friends and family. In addition, the brain is going through neurological changes that can make an older adult more susceptible to depression.

“As we enter our senior years, the hormones and chemicals that make us happy aren’t being produced as much as they used to be,” says Catherine Schneider, Director of Memory Care Operations and Programming at Atria Senior Living. “So when we talk about our parent’s mood, or how our parent is being cranky and negative all the time, it’s important to remember that their brains are going through real changes.”

Taking the time to listen to your parent when they’re frustrated or upset can go a long way toward making them feel heard and validated. The more you understand their feelings, the better you’ll be able to meet – and even anticipate – their needs.

2. Incorporate physical activity into their routine

Finding ways to help your parent stay active isn’t just good for their physical health – it can play a crucial part in staving off feelings of depression and increasing happiness. Research suggests a close link between our health and our happiness, a connection that grows more significant as we age.

Regular exercise can counteract the neurological changes the brain is going through. Physical activity can boost serotonin levels, helping mitigate depression and other mood disorders.

These effects can be even more beneficial if you combine physical activity with being outdoors or in the company of friends or family. Gardening, light exercise and taking walks – even short ones – can go a long way toward reducing depression in older adults and improving their mood.

3. Help them maintain independence

The loss of independence and autonomy has a big impact on how older adults feel about their lives. They’re at a stage where common daily activities may be more difficult to do without assistance. This can lead to understandable frustration, anxiety and depression in seniors.

One way to help a parent retain their sense of independence is to shift the focus from the tasks and activities they can’t do on their own to the ones that they can. This may mean simply giving them more time and space to do things without assistance – even when your impulse may be to lend a hand.

“If they can still do things like prepare meals or get in and out of a car by themselves, don’t interfere or hover over them,” Schneider says. “It may be tempting to help them and get things done faster, but the longer they’re able to do these tasks on their own, the more independent they’ll feel.”

4. Keep them socially engaged

Older adults often suffer from loneliness and isolation, which leads to depression and other mood disorders. In fact, studies suggest the overall health effects of loneliness for seniors is roughly equivalent to smoking 15 cigarettes a day.

Spending more time with your parent can help ease this sense of isolation. Visiting more often, accompanying them on walks and errands, and including them in more family gatherings all have beneficial effects.

You can also help your parent find other means of social engagement. Community centers and places of worship often host social events that are catered to the interests of older adults, such as book clubs and game nights. Your parent can also connect with people all over the world – in the comfort of their home – through social media and other online resources.

Another effective way to keep your parent socially engaged is through mentor and volunteer programs. These have the added benefit of providing a sense of purpose, which older adults sometimes struggle to find, and research suggests that friendships with younger people can boost the mood and energy level of older adults.

“People who are involved in civic engagement and giving back to their communities are healthier,” Schneider says. “These activities can distract you from whatever feelings of negativity you’re dealing with by putting your focus on helping others.”

Focus on the positive

By concentrating on activities and connections that counteract negative moods and promote positive ones, you can continue to maintain a healthy and rewarding relationship with your parent.

“Instead of fixating so much on the challenges of aging, focus on all the good things that come with it,” Schneider says. “Getting older means you’ve acquired all these experiences and insights, and there’s real value in being able to enjoy and share them with others.”

By listening to your parent’s needs and concerns – and finding ways to help them stay independent, active and socially engaged – you can increase their overall happiness and make the time you spend with them more fulfilling for you both.

One of the challenges of getting older is finding ways to maintain one’s independence, even as physical and cognitive abilities start to decline. For those of us with aging parents, we often have to balance giving them the support they require with helping them be as independent as possible – for as long as possible. This can not only enhance our parent’s mood and self-esteem, but it can also extend their physical and cognitive health by helping them maintain the ability to do daily tasks.

Here are six tips for helping your parent feel more independent.

1. Utilize their strengths

Rather than focus on your parent’s limitations, consider all the activities they’re still able to do, both physically and cognitively.

“Too often, we define getting older by all the negatives – the things we aren’t able to do anymore or the faculties that are in decline,” says Catherine Schneider, Director of Memory Care Operations and Programming at Atria Senior Living. “But if instead we start by recognizing all the things our parent can still do, we can view their situation in a more positive light.”

Schneider suggests highlighting the attributes that can improve as we age. For example: though we often think of post-retirement aging as a decline in cognitive ability, this is an oversimplification.

“Cognitive ability waxes and wanes over the course of our lives,” she says, “and certain abilities can actually increase in our senior years, such as crystallized intelligence, emotional intelligence and vocabulary. Finding ways to engage your parent’s cognitive strengths can help keep these abilities sharp.”

2. Help your parent find purpose

Older adults often feel a lack of purpose – they’ve retired from their careers, their kids are grown and they have more time to themselves without a clear sense of how they should spend it. This can lead to feelings of uselessness and depression, but there are many ways for seniors to renew their sense of purpose.

Mentoring provides an excellent opportunity for older adults to share their knowledge and experience in a way that can be socially and psychologically rewarding – friendships with younger people can reduce loneliness and boost mood and energy levels.

Similarly, volunteer work provides seniors with a chance to give back to their communities. They can also devote more time to hobbies and passion projects, or take classes to learn new skills like painting or playing an instrument. Having a mix of familiar and novel activities can stimulate an older adult’s brain and help them feel engaged and fulfilled.

3. Optimize their living environment

Your parent will feel more independent and autonomous if they can navigate their living space with minimal difficulty. Anything you can do to reduce the risk of falls, remove clutter and improve accessibility to everyday items will go a long way toward making them feel more comfortable.

“If the built environment around them is not safe or not conducive to their mental and physical state, they’re not going to feel confident moving around in it,” Schneider says. “It’s important to look for ways to improve their living space by doing things like putting handrails in the bathroom or getting rid of rugs that are easy to trip over.”

It can also help to incorporate technology into their living space to make things more convenient. For example, smart speakers make it easier to adjust the thermostat, hear a podcast or listen to music through voice commands.

4. Don’t offer to help unless they really need it

Continuing to do a variety of everyday tasks – even if they are challenging – is one way your parent can feel more independent.

“If they can still do things like prepare meals or get in and out of a car by themselves, don’t interfere or hover over them,” Schneider says. “It may be tempting to help them and get things done faster, but the longer they’re able to do these tasks on their own, the more independent they’ll feel.”

We tend to lose the skills we don’t use, so in addition to the confidence boost your parent will get from doing things themselves, they’ll also be able handle everyday tasks longer.

5. Offer choices

Older adults can lose their autonomy faster when their ability to make choices is restricted, so it’s important to include them in the decision-making process whenever possible. Rather than dictate their decisions or daily routines, make it a habit to offer your parent some options and let them choose what they want.

For example, instead of telling your parent you’ll be serving them eggs for breakfast, provide them with several options to choose from. This gives them a chance to exercise some control over the process. However, too many choices can be overwhelming, so rather than asking them, “What do you want for breakfast?” you could ask, “Would you like eggs, oatmeal or cereal for breakfast?”

6. Support your parent’s independence in assisted living – but don’t smother it

Moving to an assisted senior living community doesn’t mean your parent has to surrender their independence. In fact, the transition may provide them with opportunities to explore their independence in new ways.

“Assisted living communities offer classes, programs and social events that can help seniors be more engaged and autonomous than they might be on their own,” Schneider says. “What’s important is that older adults find the most beneficial environment for their personal situation.”

Sometimes the best way to help a parent feel independent is by giving them time and space to settle into their new home without “helicoptering” over them. Experts estimate that adjusting to assisted living can take anywhere from a couple weeks to six months, depending on the individual. Be mindful of balancing emotional support for your parent with allowing them to maintain their independence during the transition.

By checking in with your parent and supporting their needs, you can help foster their independence – and in turn promote a healthy outlook and overall well-being.

The ability to drive is often associated with freedom, so for senior drivers, losing that ability can feel like losing part of their independence. There are ways to get an objective view of your parent’s driving abilities, such as taking a DMV test for seniors or an AARP senior driving course, but you may want to consider other options if you fear for their safety.

So, when should older adults stop driving? Age alone isn’t a predictor. Here are five signs it may be time for your parent to stop driving.

1. Altered driving behavior

Has Dad stopped driving long distances, even though he loves his annual road trip? Is he reluctant to drive at night or in bad weather? Has Mom been in an accident or had a few close calls? Do they miss important street signs and signals or seem “on edge” while driving?

If you answered yes to any of these questions, it could be an indication that your parent no longer feels comfortable behind the wheel.

2. Impaired hearing or vision

Has your parent complained about poor vision, or do they seem hard of hearing lately? Good vision and hearing are critical for safe driving.

Aside from the natural decline in eyesight that comes with aging, a number of eye conditions can also hinder an older adult’s ability to focus and use their peripheral vision to detect pedestrians, traffic lights and other vehicles. Hearing impairment may make it difficult to detect external cues such as sirens or a car horn.

3. Slower reaction time

Safe driving requires quick thinking and the ability to multi-task. Similar to vision and hearing impairment, cognitive decline is a common sign of aging. Even mild memory impairment can hinder your parent’s ability to quickly react to unexpected scenarios, such as having to brake suddenly or swerve to avoid a collision.

4. Medical conditions

Discomfort from arthritis can cause older adults to restrict their movements, which could impair their ability to drive safely. Seniors driving with joint pain may find it difficult to fasten a seat belt, glance over the shoulder to assess traffic and even securely grip the steering wheel.

Memory impairment – especially Alzheimer’s disease and other forms of dementia – can also affect driving abilities. Can Mom remember where the grocery store is? Does she routinely get lost or miss turns?

5. Medication usage

While prescription medications can improve the quality of life, they can also put older adults at risk. Certain medications may have side effects that impair driving. If Mom or Dad had a recent prescription change, check the labels for warnings and ask their doctor about possible drug interactions.

Next steps and tips for safe driving for seniors

To gain a firsthand experience of your parent’s driving ability, offer to ride along with them the next time they run an errand. Take note of the signs mentioned above, and discuss with another caregiver or family member to see if they have noticed anything of concern.

Perhaps preparing for and taking a driving test can help your parent re-establish habits that make them feel safer on the road. Search for AARP senior driving course locations if you and your parent agree to pursue this option.

Lastly, ask your mom or dad if they still feel comfortable driving. If you have specific concerns, tell them what you noticed and suggest a checkup with their physician. Regular doctors’ visits can be scheduled to assess your parent’s vision, hearing and any medical conditions that could impact driving safety.

Infographic: 5 Signs it’s Time for your Parent to Stop Driving