Osteoporosis can have serious consequences for older adults. Bone pain, falls, and fractures are a few of the most common. Each can lead to a decline in quality of life.

According to the Centers for Disease Control and Prevention (CDC), 5.1% of men and 24.5% of women over the age of 65 have osteoporosis. While age is an unavoidable risk, other factors are more controllable. Making a few lifestyle modifications may help you prevent the disease.

Here’s what you should know about osteoporosis.

6 Ways to Prevent Osteoporosis

1. Stay physically active: Regular exercise encourages bone regrowth while helping maintain bone density. Both are essential for preventing osteoporosis. Exercising 30 minutes a day, even if you break it up into two 15-minute workouts, helps keep bones strong. Walking, cycling, light weight training, and using resistance bands all promote bone health.
2. Maintain a healthy weight: Health experts previously believed having a little extra body weight as you age protects you from osteoporosis. Recent studies seem to contradict those beliefs. Scientists now say maintaining an optimum body mass index (BMI) can help you prevent osteoporosis. Research shows a low BMI is bad for both men and women. A slightly elevated BMI may be good for men, but not women.
3. Stop smoking: Many people associate smoking with lung diseases, especially cancer. But smokers also have increased risk for osteoporosis. Researchers say it interferes with the body’s ability to absorb calcium, which leads to a loss of bone density.
4. Limit alcohol consumption: This is another risk factor that surprises people. High alcohol consumption puts you at risk for bone loss, too. Researchers believe it might be because adults who abuse alcohol tend to have a poor diet. Bad nutrition is linked to osteoporosis.
5. Don’t skimp on protein: Some research shows older adults who consume a lot of protein experience fewer incidences of osteoporosis. By contrast, seniors who suffer bone fractures often eat little protein. Make sure you talk with your primary care physician to determine how much protein you should be eating every day.
6. Monitor calcium and vitamin D: As we age, our bodies become less efficient at processing vitamins and nutrients. It is difficult to consume enough calcium and vitamin D, two vitamins essential for healthy bones, through diet. Your physician may order a blood test to determine if you are deficient and possibly prescribe a high dosage of vitamin D to help.

A Unique Approach to Healthy Living

At Five Star Senior Living communities, we know how important it is for residents to live their best quality of life at every age. Through our Lifestyle360 program, we create opportunities for nurturing the body, mind, and spirit. From fitness programs, like Tai Chi and Pilates, to art workshops that promote better brain health, we set the standard for healthy retirement living.

Call us at (853) 457-8271 to schedule a community tour today!

<!–[CDATA[Are you a caregiver who is feeling stressed out by the many demands on your time and energy?

It might be tempting to relax at night with a glass (or a bottle) of wine, engage in “retail therapy,” or take part in other less-than-healthy activities.

It’s okay to indulge in less-than-wholesome behaviors once in a while. But letting unhealthy behaviors become a habit can cause more problems in the long run and, eventually, hinder your ability to perform your caregiving duties.

So, step away from that pint of chocolate chip cookie dough ice cream and try one of these five all-natural remedies to beat caregiver stress.

Beating Caregiver Stress with Natural Remedies

1. Exercise

It may be a cliché, but there’s plenty of evidence to show exercise reduces stress. Physical activity releases natural endorphins that make you feel good. It might be hard to get going or to find time in the day to work out. But carving out 20 minutes for a walk, a jog, or a bike ride will ultimately give you the energy you need to accomplish everything else you have to do.

Make exercise part of a daily routine and you’ll feel the lasting effects in reduced stress, more energy, and an overall healthier outlook on life.

2. Use essential oils

Have you ever walked into a space and immediately felt at ease? Maybe you noticed a light scent in the air? The building’s occupants may have been employing essential oils for aromatherapy.

As essential oils grow in popularity, they are easy to buy and even easier to use. Fill a diffuser with your favorite, relaxing scent, or put a few drops on your pillowcase to sleep better.

Experts recommend geranium, peppermint, lavender, jasmine, chamomile or lemongrass as oils with the best stress-boosting properties.

3. Take a yoga or meditation class

Yoga and meditation often go hand-in-hand. Used together or separately, these ancient Eastern techniques can reduce stress and improve your health. If you can’t find the time or money to attend a class, plenty of free YouTube videos can guide you through the basics.

Best of all, meditation doesn’t require a lot of time. You can benefit from just 10 minutes of meditation a day.

4. Have a Reiki healing session or a massage

If you feel like you aren’t the type of person who can quiet your mind on your own, consider having a Reiki session with an “energy healer.” While there’s no scientific proof this ancient Eastern practice works to heal ailments, you might feel re-energized afterwards. Maybe it’s the soft music and the caring attention from the healer.

Or maybe there really is something to it.

If you love the idea of abandoning your caregiver role for an hour while lying on a table with soft music playing and pleasing scents all around, but remain skeptical about Reiki, try a massage instead.

5. Indulge in dark chocolate

While we don’t recommend binging on sweet treats, dark chocolate does have mood-boosting, stress-reducing properties. For a quick fix, aim for a brand that has at least 72 percent real cacao and eat no more than 1.5 ounces (a small chocolate bar) per day.

What Works For YOU?

No two caregivers are alike. What works best for you may cause stress for someone else. Sometimes, beating stress the natural way is as simple thinking about what makes you happy and taking 15 – 20 minutes out of your day to do exactly that.

And if you need to get away and enjoy a break from caregiving, many senior living communities offer respite care to make that easier to do.

<!–[CDATA[As Baby Boomers continue to reach retirement, the average age of drivers on the nation’s highways is climbing. While a common perception is that senior behind the wheel put other drivers at higher risk for injury, they are actually less likely than teen drivers are to cause fatal and non-fatal accidents. The truth is that older drivers are more likely to cause harm to themselves when they hit the road.
 
The Facts about Seniors Behind the Wheel
 
According to the CDC, almost 4,000 drivers age 70 and older die in car accidents each year. On average, 500 seniors are injured car crashes every day. Both are pretty worrisome statistics for the adult children of older drivers.
 
To try to determine the reasons seniors have accidents, MIT AgeLab and The Hartford Center for Mature Market Excellence investigated what happens when seniors climb behind the wheel of a car. Their study specifically looked at the role physical fitness might play in keeping older drivers safe. The results were pretty significant.
 
Is the Senior You Love Fit for Driving?
 
Researchers discovered that fitness plays a key role in how safe a senior is driving. Because physical activity helps older adults maintain both flexibility and range of motion, seniors who exercise regularly have fewer car accidents.
 
There are three areas that are particularly important for senior drivers:

• Upper Body Mobility: The ability to turn your shoulders and upper body to look behind you is important.  Drivers need to do this smoothly to be able to safely assess their surroundings.
• Neck and Shoulder Flexibility: Similarly, drivers need to be able to quickly turn their head to look over their shoulder while merging in traffic and or changing lanes on the highway. Seniors who aren’t as limber are at higher risk for injury while driving.
• Entering and Exiting the Vehicle: Bending down to slide behind the wheel of the car requires balance, core strength and flexibility. Its why older adults experience more falls than younger drivers while they are getting in to and out of their car.

Older Driver Exercises Tested
 
Using that insight, researchers developed a series of eight exercises older drivers can do that help improve their fitness for driving. They specifically target four areas:

• Overall strength
• Flexibility
• Range of motion
• Coordination

Each exercise is considered to be no-impact and most can be performed from a seated position. The exercises were successfully tested on older drivers over an eight to ten week period. The improvements were all positive:

• Participants reported greater ease in turning their head to back up, change lanes, and check their blind spot.
• Adults demonstrated a better ability to rotate their neck and shoulders to assess their environment when they followed the eight exercises.
• Seniors developed stronger muscle tone and greater flexibility. Both helped make them feel safer as they were entering and exiting their car.

Exercise for Mature Drivers is a complimentary guide that was created as a result of this survey. You can download it for yourself or to share with the seniors in your life.  
 
To continue to learn more about successful aging, we invite you to follow our Five Star Senior Living blog. We share helpful tips and resources here several times each week!

If you are a senior who enjoys gardening or the adult child of an older gardener, you’ve no doubt witnessed the benefits of this favorite pastime. The hobby can have a positive impact on gardener’s mental and physical well-being.

From lower rates of depression to stronger core strength, gardening is a hobby you can continue to enjoy in later life if you take a few precautions.

In honor of National Garden Month, we are sharing tips you and your senior loved ones can use this spring and summer.

6 Ways to Stay Safe in the Garden

Arthritis can make standard garden tools tougher to use. A pair of pruners might be harder to manipulate when joints in the hand are swollen. Bending and kneeling can increase the fall risk for a senior coping with balance problems caused by a medication side effect.

While health conditions like these do make gardening more challenging, there are steps you or a senior loved one can take to stay safe:

1. Take Time to Warm Up: Many of us forget that gardening is hard work! As is important with any form of exercise, take a few minutes to stretch and warm up your muscles and joints before you begin digging.
2. Invest in Raised Garden Beds: It isn’t uncommon for older gardeners struggling with balance problems. Some give up gardening altogether for fear of falling. If kneeling, bending and getting up and down from the ground are difficult, raised flower beds can be a solution. Many online garden stores sell inexpensive kits. Local home improvement stores are options for having one custom built.
3. Use Long-handled Garden Tools: Another helpful safety tip is to work with gardening tools that have a long-handle. 17 Tools for Accessible Gardening has a comprehensive list of garden tools designed for all types of physical conditions.
4. Paint Tool Handles: Vision loss and problems with depth perception are more common in seniors. Both can make finding the garden tools you set down in the yard more difficult. One quick tip to help them stand out is to paint the handles with neon-colored paint.
5. Ditch the Wheelbarrow: Instead of struggling to push an often heavy wheelbarrow around the yard, invest in a wagon. They make it easier and safer to move around the garden because wagons don’t require the senior to do any lifting or pushing.
6. Install Garden Benches: Being able to take frequent breaks is another way to keep an older gardener safe. Install a variety of garden benches and chairs throughout the yard. They can improve the aesthetics of the garden while providing the senior with a place to rest.

Finally, work in the yard early in the morning and later in the afternoon when the temperatures and humidity are typically lower. Keep a bottle of water with you and drink from it often. These practices can help keep you and your senior gardener safe this summer.

Centers for Disease Control has reported that 1 out of 4 people over the age of 65 experiences a fall every year. And according to a new study from AAA, senior drivers who are prone to falls are 40 percent more likely to be involved in car accidents.
 
Research about Falls and Senior Drivers
 
For the study on older drivers and falls, the team at AAA Foundation for Traffic Safety teamed up with researchers from the University of Colorado Anschutz Medical Campus. Together, they found that falls can increase the risk of car crashes in two different ways:

• Falls can lead to serious injuries, such as broken wrists or legs, which result in the loss of functional abilities. This makes it difficult for older drives to brake in an emergency or steer the car away from a crash.
• Once older adults experience a fall, their fear of falling again increases. This can create anxiety that further reduces physical activity. A lack of exercise and movement can diminish skills required for driving.

“When it comes to physical health, you either use it or lose it,” said AAA’s Director of Traffic Safety and Advocacy, Jake Nelson. “Falls often scare people into being less active, but decreasing physical activity can weaken muscles and coordination and make someone more likely to be in a crash.”
 
What to Do When a Loved One Falls
 
In addition to getting rid of clutter in the home and eliminating throw rugs, you can also encourage your aging loved one to try completing exercises to improve balance and agility. For example:
 

• Simple yoga stretches improve neck, shoulder, back and overall body flexibility
• Light weight lifting increases strength and muscle tone
• Pilates or other exercises strengthen the body’s core

 
It might be a bit reactionary to take a loved one’s keys away after one fall, even if it seems like a good idea. A better course of action may be to closely monitor your aging parent to spot signs their physical condition is weakening.
 
Should your parent experience a second fall, you probably need to consider talking to them about hanging up the keys or at least restricting their driving to times of day when there is less traffic.
 
Fall Prevention and Senior Living
 
“Drivers age 60 and older are involved in more than 400,000 crashes each year, and it’s important that we find ways to keep them and others safe on the road,” says Peter Kissinger, President and CEO of the AAA Foundation for Traffic Safety.
 
If your loved one has experienced several falls at home and you no longer feel comfortable having them behind the wheel, making a move to a senior living community is an option to discuss. Among the many benefits to senior living is an environment is designed to help prevent falls and transportation services that are available for residents.

Summer is a season when most families spend a lot of time outdoors. Picnics, baseball games, family reunions, and trips to the beach are fun intergenerational activities. One thing that isn’t much fun is sunburn or sun poisoning.

Older adults grew up in a time when the benefits of sunscreen weren’t widely known. Today we know more about the importance of sun safety. The need for protection is especially true for seniors who often have very fragile skin. Some seniors also take medications that have sun sensitivity as a side effect.

Here are sunscreen basics that seniors and their caregivers should know in order to protect their skin from the summer sun.

Sunscreen Basics for Senior Safety

1. Older adults need sunscreen.

A popular myth is that sun damage that leads to skin cancer occurs during childhood. If a senior grew up not using sunscreen, they might not think they need it now either. According to the Skin Cancer Foundation, over half of skin cancer related deaths are people over the age of 65. Because the risk of developing or dying from skin cancer rises each year, everyone needs to use sunscreen.

2. Sun damage can happen fast.

Ultraviolet (UV) rays can cause skin damage in as little as 15 minutes. So even if you are only running outside to water plants quickly or pick a few flowers, apply sunscreen.

Some UV rays can even penetrate glass. That means if you will be sitting inside near a large window or riding in a car, you likely need sunscreen.

Finally, don’t let cloudy days fool you. The sun’s rays can still affect you. Layer on the sunscreen before going out.

3. Choose a sunscreen with an SPF 30 or higher.

A sunscreen’s SPF (sun protection factor) determines how well it can absorb and reflect the sun’s rays. A sunscreen that is labeled SPF 30 absorbs 97% of the sun’s burning rays.

It’s also important to know that wearing sunscreen with a higher SPF does not mean you can stay outdoors longer without applying more. You’ll still need to reapply it to protect your skin.

4. Protect skin from UVA and UVB rays.

When you are purchasing sunscreen, look for one that offers broad-spectrum protection. That will help you stay safe from both UVA and UVB rays.

UVA rays penetrate the lower levels of the skin. They account for 95% of rays. UVB rays make up a smaller percentage of UV rays, but they cause most sunburns and sun damage.

5. Utilize different sunscreen formats.

Research shows there is very little difference in effectiveness between sunscreen sticks, sprays, gels, and creams. Buying several formats can make it easier to protect small or hard-to-reach body parts, such as the back of the ears.

Sunscreen sticks are good for ears and noses, and are also easy to take with you on bike rides and walks. Sprays and creams can cover larger surface areas more efficiently, such as the back, arms, and legs. Gels tend to adhere better on areas with hair, like the hairline and scalp.

6. Follow the directions on the bottle.

A mistake most people make when applying sunscreen is using too little. You should layer it on thickly instead. Also reapply it every two to four hours as directed on the bottle. If you are swimming or sweating heavily, you need to reapply it more often.

Follow the Five Star Blog

If you found this article helpful, you might also be interested in reading more. The Five Star Senior Living blog covers topics ranging from dehydration to summer vacation ideas.

We encourage you to bookmark our blog and stop back often to stay updated on the latest news and research for seniors and family caregivers!

Contact Us Today

Heart disease and cancer are the two leading causes of death in this country. Both diseases come in many forms. Whether it is a personal diagnosis of cancer or the loss of a loved one to the disease, most people have been touched by cancer in some way.

According to the American Cancer Society, cancer is “a group of diseases characterized by the uncontrolled growth and spread of abnormal cells.” While progress in treating and preventing the disease is being made, it continues to devastate many lives. Researchers estimate that over 1.7 million people received a new diagnosis of cancer in 2019, and nearly 607,000 Americans lost their lives. That statistics translates to 1,660 deaths per day.

Is Cancer Preventable?

While the majority of cancer diagnoses are considered unavoidable, the American Cancer Society estimates that 42% of cases may have been prevented with lifestyle modifications. Their cancer prevention recommendations include:

• Stop smoking: Researchers say 19% of all cancers can be linked to tobacco use. Smoking is believed to cause cancer in the lungs, blood, bladder, colon, cervix, throat, esophagus, pancreas, liver, larynx, and stomach. Using smokeless tobacco can increase your risk for esophagus, mouth, throat, and pancreatic cancer. Stop smoking and give up smokeless tobacco to lower your risk of cancer.
• Avoid sun and tanning bed exposure: Experts say that many new cases of skin cancer—which total nearly five million each year—are preventable. Limiting sun exposure, wearing sunscreen if you are outside or riding in a car, and avoiding tanning beds may help lower your risk for skin cancer.
• Prevent infectious agents: A combination of lifestyle changes and vaccinations may also lower your exposure to some infectious agents which are related to certain cancers. These include human papillomavirus (HPV), hepatitis B virus (HBV), hepatitis C virus (HCV), and Helicobacter pylori (H. pylori).
• Schedule regular health screenings: It is important to have an annual physical and any tests or screenings recommended by your physician. These can help detect some forms of cancer in the earliest, most treatable stages of the disease. A mammogram to detect breast cancer, a colonoscopy or other approved screening for colon and rectal cancer, a pap test to detect cervical cancer, and a prostate screening are often recommended. Physicians may also advise a low-dose computed tomography (LDCT) or other screening for adults who smoke.
• Monitor your weight: According to the National Cancer Institute, being overweight or obese can increase your risk for some forms of cancer. These can include cancer of the kidney, esophagus, colon, pancreas, breast, and gallbladder. Maintaining a healthy weight may help you avoid these types of cancer.

In addition to the prevention steps outlined above, experts say eating a healthy diet and exercising may also offer protection from cancer.

Follow the Five Star Senior Living Blog

If you are an older adult or the caregiver for one, we encourage you to bookmark the Five Star Senior Living blog. Stop back each week for updates on the latest news in aging, care giving, and senior care.
 

Every 11 seconds an older adult in this country is treated in an emergency room for a fall-related injury. Falls are the leading cause of disability among seniors. It adds up to an estimated 2.8 million injuries every year. These shocking statistics from the National Council on Aging highlight the importance of protecting yourself or a senior loved one against falls.

Fall Prevention and Exercise

It sounds counterintuitive, but exercising on a routine basis is one of the keys to preventing falls. While sitting on the sofa may seem safer for seniors, a sedentary lifestyle is linked to a higher rate of falls. This is because regular exercise supports core strength, balance, and flexibility. Each of these is an essential part of fall prevention.

Exercise also keeps your bones healthy at every age. A study completed at Friedrich-Alexander University of Erlangen-Nuremberg in Germany showed women who engage in routine exercise have denser, healthier bones. That guards against osteoporosis, a health condition that contributes to falls and bone fractures.

What types of exercise should an older adult consider and discuss with their physician?

Here are a few suggestions to explore.

Fall Prevention and Senior-Friendly Forms of Exercise

1. Go4Life: Created by the National Institute on Aging at NIH, this program is designed specifically for older adults. Go4Life has a variety of free resources to help seniors get regular exercise. You’ll find guides, videos, and tracking tools to chart your progress.
2. Walking: It may sound simple, but walking yields many health benefits. These include weight control, diabetes management, and heart disease prevention. Walking also builds core strength and balance. Here are a few tips for making the most of your daily walk.
3. Tai Chi: This ancient Chinese exercise is low in impact, but high in results. Tai Chi aids in managing the pain and symptoms of arthritis while improving balance, flexibility, and strength. The Arthritis Foundation has Tai Chi videos and guides that can be viewed online at no cost.
4. Swimming: Another form of exercise that builds stamina, flexibility, and strength is swimming. Water aerobics in a warm pool can also ease pain associated with swollen joints. Some Medicare Advantage plans are part of the SilverSneakers network that gives members access to fitness centers across the country. Many have aquatic programs and classes for seniors.
5. Strength Training: Strength and balance go hand-in-hand. Whether it’s using light weights or resistance bands, working a few sessions of strength training into your week will likely aid in fall prevention.

Encouraging Physical Fitness at Five Star Senior Living

At Five Star Senior Living communities, we recognize the vital role physical activity plays in aging well. It’s at the heart of our Lifestyle360 program and one of the five dimensions of wellness.

Here are five tips to help you get started.

Tip #1: Start with an Oil Change and Basic Maintenance

Helping your loved one winterize their car could start with scheduling an appointment at the local mechanic and bringing the car in for an oil change and tune-up.

During this appointment, the mechanic should:

• Check and top off any fluids, including anti-freeze, power steering fluid, and windshield washer fluid (washer fluid should contain an anti-freeze solution)
• Check the wiper blades
• Check and change air filter, if necessary

The mechanic might recommend using a thinner, less viscous oil that won’t freeze when temperatures drop.

Tip #2: Check the Treads on the Tires

When you bring your loved one’s car in for routine maintenance, the mechanic should also check the treads on the tires and maybe even rotate the tires.

If your loved one doesn’t drive very often or very far, it may not be worth it to invest in snow tires for the winter months. But the treads on all-weather tires should be in good condition.

You can also check the treads yourself. Place a penny, with Lincoln’s head upside down, into several tire treads. If you can see most of Lincoln’s head, the treads are worn and it’s time for new tires. If the tread covers most of Lincoln’s forehead, the tires are probably okay.

Also look for uneven wear, or spots where treads are more worn down than others, which could indicate a problem.

Tip #3: Check the Tire Pressure – Repeatedly

In addition to checking the tires for wear, check the tire pressure using a tire gauge. If you don’t have a gauge, you can use one at the air fill station at most gas stations.

The correct tire pressure should be printed in the car’s owners’ manual or on a sticker on the driver side doorjamb.

The air pressure in tires sometimes drops in cooler weather. Make sure tires are properly inflated and re-check them any time there is a significant change in outside temperatures.

Tip #4: Review Road Safety

While it’s important not to be condescending to a senior loved one; you should take time to review winter driving safety tips.
Reiterate what your loved one should do if they begin to skid out. It’s always best to steer into the slide.

Make sure your senior loved one knows if they are uncomfortable driving in inclement weather to call you for a ride or for help exploring and arranging transportation.

If your loved one has all-wheel or four-wheel drive on their vehicle, make sure they know how—and when—to use that setting to improve handling in the snow and ice.

Tip #5: Don’t Forget the Lock De-Icer

There’s one more item your loved one will need this winter. But don’t store it in the car! Make sure your loved one has lock de-icer on hand. Suggest they keep it near their car keys, perhaps on a shelf or in a drawer near the front door.

Does Your Loved One Have What They Need for the Snow?

Finally, winterizing your loved one’s car also means packing items your aging loved one might need in a weather emergency.

Make sure your loved one’s car is stocked with:

• An ice scraper
• Blankets
• Water
• Light snacks (such as granola bars)
• Flares
• Flashligh
• Anti-freeze
• A small shovel
• Jumper cables or portable battery charger
• Cell phone charger compatible with their phone

Does Your Loved One Really Want to Drive This Winter?

These tips can help your aging loved one stay safe on the road all winter. But they won’t need a car at all if they move to a Five Star Senior Living community before the snow flies. Our communities provide local transportation services as needed, another way to save on expenses while maintaining independence. Although seniors can keep their cars if they desire.

Contact us to find out what other benefits and amenities await at Five Star Senior Living.

Contact Us Today

<!–[CDATA[It’s no secret that exercise is one of the best steps you can take to maintain a healthy heart. Physical activity is part of living a healthy life at any age, and one of the five dimensions of wellness at Five Star Senior Living. Because it helps with weight control, blood pressure management, and stress reduction, exercise can help prevent coronary artery disease.

If you are an older adult new to fitness, getting started may be the hardest part. In honor of National Heart Month, here are a few different types of exercise that are considered to be among the best for seniors.

Senior-Friendly Forms of Exercise

If you or an older loved one is looking for a safe form of exercise, here are a few to investigate:

• Go4Life: This highly rated fitness program was developed by The National Institute on Aging. Go4Life has a variety of free resources to make it easier for seniors to get started with an exercise program and stay motivated. They will even mail a free workout DVD right to your home.
• Silver Sneakers: A national program that has grown significantly in recent years is Silver Sneakers. A membership allows seniors to workout at a variety of fitness centers in their community at no cost. Check their website to see if your insurance plan is a participating member.
• Growing Stronger: There is a growing amount of research that shows how important strength training is for our elders. It is an important step seniors can take to prevent falls. The Growing Stronger guide is free from the Centers for Disease Control. Inside you will find tips for getting started with strength training, a quiz to measure strength, goal setting advice and suggestions for staying motivated.

Several other forms of exercise are considered to be good for older adults. They include:

• Chair Yoga
• Pilates
• Swimming
• Tai Chi

These classes are often offered at local YMCA organizations and senior centers.

Kicking Off a Healthier Lifestyle

As is true with any new form of exercise, talk about what you’d like to do with your primary care physician. He or she can help you determine what type of exercise is best to start with and how much.

Most health experts recommend adults get 150 minutes of moderate exercise each week. You can break that down in to one 30-minute workout per day or two-fifteen minute sessions per day. Your physician will likely recommend you exercise five days of the week in addition to two sessions of strength training.

Our final tip is not to take shortcuts when it comes to warming up and cooling down. Both help to prevent injuries. Elder Gym has helpful warm-up exercise videos you can watch to learn more.