Eight Pillars of Gut Health: A Cornerstone of Well-being

Benefits of Walking Daily For Aging Adults

According to Harvard Medical School, walking for 2.5 hours a week can reduce the risk of heart disease risk by 30 percent. But the question is, why is walking so good for our health, especially for seniors? The answer is multi-faceted with numerous benefits. Below we explain why active adults should walk daily for optimal health. 

Easily Accessible

No gym membership is required! Walking is free and one of the simplest and easiest ways to get healthy because it’s easily accessible. Walking is a beginner-friendly activity and doesn’t require any special skills to begin. Simply throw on comfortable clothes, lace up your sneakers, and hit the road!  

Low Impact

As we age, we must be mindful of the type of physical activity we engage in and its impact on our joints.  Over time, our cartilage gradually wears down, causing an increase in joint pain.  Inevitably, our joints become stiffer and less flexible with time, leading to discomfort and even injury if we aren’t careful. Low-impact activities like walking, yoga, and water aerobics are great options for aging individuals. Back pain is among seniors' most common injuries, and most back pain injuries are due to high-impact sports. But walking is low impact, and you can go at your own pace, reducing the risk of injury. 

Improves Mood

While we often think of exercise as beneficial to our physical health, it is equally vital to our mental wellbeing! Walking, like all forms of exercise, has been scientifically proven to reduce stress and anxiety and support cognitive function. According to Web MD, walking has a positive influence on your hypothalamic-pituitary-adrenal (HPA) axis, which is your central nervous response system. This is good because the HPA axis is responsible for your stress response. 

Furthermore, walking improves your sleep quality, positively impacting your overall mood. Walking also provides a quiet time to think and reflect, clearing our minds and allowing us to process our thoughts more freely.  

Lowers Blood Pressure

The risk of hypertension, or high blood pressure, heightens with age. While medication is usually the “quick fix”, incorporating walks into your daily routine can act as a drug-free approach to lowering blood pressure. As reported by Web MD, a Korean study shows that walking just 40 minutes a day lowered blood pressure in people with hypertension. 

Additionally, daily exercise creates a stronger heart that pumps more blood, which helps improve blood pressure. It takes about three months of regular exercise before notable changes occur. At this point, it can start positively impacting your blood pressure.

Helps Maintain Strong Bones & Improves Balance

Any weight-bearing activity helps promote strong bones, which is especially important for seniors. As we age, the risk of osteoporosis increases significantly, making us more susceptible to frail, brittle bones. This consequently elevates the risk of fractures or broken bones, especially related to falls. Seniors 65 years and older are 25% more likely to fall than their younger peers. Strong bones, in conjunction with improved balance, will support fall prevention. 

Weight Management

Obesity is one of the most significant epidemics in this country, with a significant contributing factor being a sedentary lifestyle. Get up and get moving, America!  By simply walking 30 minutes a day, we can help our body burn calories, reducing the amount of excess body fat.  While many think this is just a vain concern based on appearance alone, it is a threat to all our vital organs, putting us at a greater risk of other diseases and health problems. As reported by Livestrong, a 2012 study published in the journal BMJ Open showed that intense walking for two to four hours a week slashed participants' risk of diabetes, heart disease, and metabolic syndrome — an obesity-related group of conditions — by 50 percent.

Boosts Immune System

White blood cells are a vital part of our immune system, responsible for fighting off illnesses and infections. We can improve our circulation through exercise, prompting the number of white blood cells circulating throughout our blood.  A brisk 30-minute walk each day can actively engage our immune systems and help us fight off a cold, the flu, and other viruses.    

Aids in Digestion

You’ve just finished a generous serving of spaghetti and meatballs, accompanied by a fresh, green salad.  While setting down your fork and clearing your plate, signifying the completion of your meal, your body is just getting to work! It’s busy breaking down your meal and absorbing the nutrients. Walking helps to speed up this process and move things along more quickly. The faster this process occurs, the less likely you will experience lesser desired side effects like bloating, acid reflux, and gas.  o next time you’re inclined to move from the dinner table to the couch, consider hitting the streets for an evening walk instead!

Increases Energy Levels

Do you feel the 3 o’clock slump sneaking up on you? Can you guess the time based on your energy levels alone? Are you thinking about grabbing a cup of coffee to get you over the hump?  Consider reaching for your sneakers instead of a Starbucks! Walking helps to increase the amount of oxygen flowing through your blood, ultimately increasing your energy levels. Nix the nap and fight fatigue with an afternoon walk instead!

Nutrition for Seniors: Best Protein Sources for Seniors

If there was one specific thing you could do to improve your health and reduce your risk of certain chronic illnesses, would you do it? By eating lean, protein-rich foods, you can significantly improve your health and ensure you are receiving the correct nutrition. This article dives into the importance of boomers and seniors getting enough protein in their diet and which foods are the best protein sources.

Top Protein-Rich Foods for People 55+

There are ample protein options available for boomers and seniors. Variety is essential in your daily protein intake. You want to incorporate different types of food groups into your diet because various types of protein can serve more than one nutritional purpose. For example, certain kinds of seafood, like salmon, are rich in Omega 3’s, while whole grains can provide high levels of fiber to aid in digestion. Greek yogurt is a high-protein food and contains probiotics to promote your gut health.  Because of their many benefits, many foods high in protein are also helpful in boosting your immune system.

Below is our recommendation on the best lean protein-rich foods you should integrate into your diet. 

• Wild Salmon

• Shrimp

• Trout

• Legumes

• Low-Fat Cottage Cheese

• Eggs

• Chicken Breast

• Quinoa 

• Filet Mignon

• Bison

• Greek Yogurt

• Spinach

How Much Protein Should Seniors Have Daily?

As you age, the amount of protein you consume daily increases. The most commonly suggested RDA or Recommended Dietary Allowance is 0.8 grams of protein per kilogram (or 2.2 pounds) of body weight per day. This means that for a woman that is 150 pounds, 55 grams of protein daily is suggested. For a 180-pound man, 65 grams of protein daily is recommended. However, some studies believe that an even higher level of protein is optimal for seniors, citing that elderly adults should aim for a protein intake of between 1.2 to 2.0 grams of protein per kilogram of body weight per day, according to the National Library of Medicine. 

It’s important to keep in mind that these are only suggestions, and protein intake should change based on numerous factors, including age, sex, weight, and level of physical health. Some seniors may also need to consume more protein if they have certain medical conditions. Because there are so many interpretations of the amount of protein you need for your age, sex, and level of physical ability, it is essential to do your research and ask your doctor for proper guidance.

What Are Some Complete Protein Food Sources for Seniors?

While consuming various proteins from food and supplemental sources helps you stay healthy, it is vital to ensure that you get the majority of these nutrients from complete protein sources. So what is a complete protein? A complete protein is a protein that contains all nine of the amino acids that your body cannot produce on its own.

Some examples of complete proteins are:

• Seafood

• Poultry

• Eggs

• Pork

• Tofu

While most of these options are animal-based, if you are a vegetarian or vegan, you can still get a sufficient amount of complete proteins by eating quinoa and buckwheat. Though they are considered incomplete proteins, foods like nuts, legumes, or lentils help you get many of the essential amino acids if you pair them.

What Are the Best Protein Powders for Seniors?

If you are looking for additional ways to get more protein into your diet, you might consider using a protein powder. There are many options out there that might be helpful for you, especially if you are active and constantly on the move. Here are several of our recommendations:

Ensure COMPLETE Nutritional Shake

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Ensure Protein Powder is one of the most popular brands and has plenty of protein drink options. We recommend the COMPLETE shake because it has 30 grams of protein, 25 minerals, and only contains 350 calories. It also tastes great, so you’ll look forward to drinking it daily.

Isopure Whey Dutch Chocolate Protein Powder

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Isopure Protein Powder has zero carbs, 25 grams of protein, and comes in various flavors. It is also high in minerals such as vitamin C and Zinc, providing additional immune support. We recommend the dutch chocolate flavor, but there are plenty of flavors to choose from.

Orgain Organic Protein Powder

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It doesn’t get any better than Orgain Organic Protein if you are looking for a vegan-based protein powder. With three delicious flavors to choose from, this healthy protein supplement is delicious in smoothies or even simply mixed with water at the gym. There are 21 grams of protein per serving and is both soy-free and dairy-free.

Why Is Nutrition Important for Seniors?

Having a healthy diet is essential at every stage of life, no matter how old you are. If you are not getting the right amount of nutrients, you could be doing yourself a great disservice. It is even more important for those 55 and up to be health-conscious. This includes being highly aware of what foods you put into your body and what type of nutrients you are consuming daily.

The type of food you consume can have a ripple effect on many aspects of your health. It can impact energy levels, immune system, sleep quality, and your overall sense of well-being. Paying attention to what you eat is crucial because this will help you identify if any changes need to be made over time. It is increasingly important for those 55 and older to avoid empty calories and choose a nutrient and protein-rich diet. As you age, certain nutrients such as fiber, calcium, and protein play an even more significant role in maintaining your health. The right amount of nutrients can even lower your risk for certain diseases like heart disease or diabetes.

Blue Zones - How to Live Into Your Hundreds

It seems as if a new article is published every week claiming to know the secret to the fountain of youth. Experts tell you to drink more water, eat a plant-based diet, and avoid alcohol. However, inevitably, a new batch of information comes out the following week that ultimately turns the previous information on its head. So how do we know what information is accurate?

It’s no secret that we all desire to live longer. The key may be found in studying the lifestyle and habits practiced by those living in Blue Zones. Below we dive into everything you need to know about these ageless regions of the world and how you can model your lifestyle after the people living there.  

What Are Blue Zones, and Where Are They Located?

Blue Zones are specific regions around the world where people live longer than the average population. In fact, these regions have a higher proportion of people who live well into their hundreds compared to anywhere else in the world. 

The term "Blue Zone" was first introduced by Giovanni Mario Pes and Michel Poulain as they studied longevity in Sardinia in the early 2000s. Around the same time, Dan Buettner, a New York Times bestselling author, studied these Blue Zones to discover the specific lifestyle and environmental aspects that led to longevity. His use of the term Blue Zone internationally was highly responsible for popularizing the common traits associated with these regions.

Through his investigation, along with Giovanni Mario Pes and Michel Poulain, Buettner determined five places where people live the longest, the healthiest, have ample energy, and seem to be the happiest. These are now referred to as Blue Zones.

What Are The Five Original Blue Zones?

The following are the five original Blue Zones: 

1. Okinawa, Japan

2. Sardinia, Italy

3. Nicoya Peninsula, Costa Rica

4. Ikaria, Greece

5. Loma Linda, California 

What Do The Blue Zones Have In Common?

At first, blue zones didn’t appear to have much in common. But upon further investigation, similarities begin to show. Not only are they smaller towns, but all blue zones are all located close to the ocean and have pleasant weather year-round. What ultimately connects these five places is what Buettner refers to as the "Power 9" – a series of evidence-based common denominators shared by all Blue Zones. The following is a list of the Power 9:

1. Move Naturally

Rather than perform strenuous workouts, Blue Zone inhabitants move naturally, incorporating movement throughout the day. They participate in outdoor activities, do yard and housework, and maintain gardens.

2. Purpose

Blue Zoners regularly express a sense of life purpose, even having regional names for it. In Okinawa it is called, “Ikigai,” and Nicoyans call it “plan de vida.”

3. Down Shift 

The world’s longest-lived people regularly employ stress reduction practices, including prayer, the remembrance of one's ancestors, and even happy hour.

4. Percent Rule

Many Blue Zoners eat their smallest meal in the afternoon or early evening, giving ample time for digestion. On top of that, they mindfully stop eating when they are about 80 percent full, which helps with weight regulation.

5. Plant Slant

Most residents in Blue Zone regions focus on plant-based meals, including black beans, soy, and lentils. They also highly limit meat consumption to 3-4 ounces about five times a month and stick mostly to pork.

6. Wine at 5 pm 

It turns out that moderate drinkers seem to outlive non-drinkers, and people in Blue Zones tend to enjoy one or two glasses of wine a day with friends during a meal.

7. Belong

An overwhelming majority of Blue Zoners interviewed by Buettner are active in a faith-based community. According to their research, attending faith-based services can add up to 4-14 years to one's life expectancy.

8. Loved Ones First

Blue Zoners are known to prioritize their families. Parents and grandparents live nearby and often in the home. They are usually committed to a life partner and regularly invest in their children’s lives. 

9. Right Tribe

Okinawans created groups called “moais,” which consist of five friends committed to each other for life. These friends influence each other's health behaviors favorably and support each other.

Blue Zone Diet

People living in Blue Zones stick primarily to a plant-based diet and steer clear of meat, dairy, sugar, and processed food. Along with his research, Buettner developed a diet plan inspired by Blue Zone residents called the "Blue Zone Diet." Buettner recommends people following the Blue Zone Diet eat 95-100 percent plant-based foods. Many people in the Blue Zones eat various garden vegetables year-round, including spinach, kale, beet, chard, and collards. They combine these leafy greens with seasonal fruits and vegetables, whole grains, and beans. 

Here are some tips for following the Blue Zone Diet: 

• Stop eating when your stomach is 80 percent full.

• Eat the smallest meal of the day in the late afternoon. 

• Eat mostly plants, especially beans.

• Eat meat rarely and in small portions.

• Drink alcohol moderately.

It's important to note that not all regions eat the same foods. 

Meals in Ikaria, Greece, emphasize potatoes, goat milk, and legumes with small amounts of fish. They also prepare their meals based on a tradition that Buettner believes has a lot to do with their longevity. 

Okinawa, Japan, has one of the highest centenarian ratios globally. Their diet is rich in foods like tofu, soy, and miso. They also consume high amounts of turmeric in teas and soups, a powerful antioxidant and anticancer agent. 

Sardinia, Italy, has long been the fascination of researchers trying to unlock the key to longevity. People here eat a lean, plant-based diet consisting of whole-grain bread, beans, vegetables, fruits, and goat milk. And yes, they do eat pasta! 

Nicoya Peninsula, Costa Rica, is a popular relocation destination for people who want to live in a Blue Zone. They tend to stick to a traditional diet of black beans, bananas, plantains, papaya, and yams. 

Loma Linda, California, enacts a "Garden of Eden" diet that rejects smoking and drinking. Their diet focuses on grains, fruits, nuts, and vegetables. The majority of residents in Loma Linda are Seventh-day Adventists, a faith that instructs them to treat their bodies as temples. 

What Are Some Blue Zone Recipes?

One of the best ways to implement Blue Zone living is following the Blue Zone Diet. Blue Zone locations around the world inspire the following popular recipes: 

• Sardinia Minestrone 

Made with seasonal vegetables, this popular lunch dish always includes beans and fregula, a semolina pasta.

• Mediterranean Grain Bowl

This nutrient-dense bowl includes four top Blue Zone foods: greens, beans, nuts, and grains.

• Longevity Dal Palak 

Developed by Dan Buettner, this spinach dal recipe includes fresh veggies and greens - two of the top longevity foods found in Blue Zones.

• Costa Rican Casado with Cashew "Cheese" 

This plant-based dish is a traditional Costa Rican meal that is well balanced and fully nutritious. 

Of course, you can always create your own Blue Zone Recipes to suit your tastes. The best way to do this is to stick with foods that Blue Zoners eat, like beans, leafy greens, yams, whole grains, fruits, nuts, and legumes. Avoid recipes with too much meat, dairy, and processed food. 

Are There Blue Zone Sports?

While there aren’t actual Blue Zone Sports, people living in Blue Zone regions love to stay active in their daily lives naturally. You aren't likely to find a 100-year-old Okinawan playing pickleball or lifting weights, but you may find them tending to their garden for hours. Okinawa residents are also avid walkers and spend plenty of time maintaining their house and doing chores. Residents in Loma Linda are also known for regularly walking to their destinations instead of driving. 

Blue Zone populations don't typically commit to structured training plans but instead move naturally and often. The goal is to choose a physical activity that you enjoy and incorporate it organically into your schedule. One key takeaway from Blue Zoners is that exercise, like most daily activities, is done in a balanced and thoughtful fashion.

Blue Zone Wine: Does Wine Help With Longevity?

As you read above, the Power 9 includes "Wine @ 5." As part of the Blue Zone lifestyle, many residents enjoy moderate but regular consumption of wine with friends or as part of a meal – excluding the Adventists in Loma Linda. It is important to note that the centenarian’s alcohol consumption is not excessive. The key is to consume alcohol intentionally, mindfully, and enjoy the experience! There have been thousands of studies on the connection between wine and longevity. Most researchers have found that moderate wine consumption, regular exercise, and a healthy diet can prolong life expectancy by about 14 years for women and 12 for men. 

Benefits of Blue Zone Living

There are numerous reasons why practicing a Blue Zone lifestyle leads to a longer, happier life. Here are some of the benefits shared by some of the longest living and most satisfied people on the planet: 

• They have more energy, feel more robust, and have a lower rate of chronic disease. 

• They have healthy weight management.

• They have improved heart, brain, and mental health.

• They have a sense of purpose.

• They can better help their community, meet new people, and nurture supportive relationships.

• Their environment and friend circle encourages regular stress-reduction practices and better sleep. 

Conclusion

Globally, the average life expectancy is around 73.4 years old. However, it is not uncommon for those in Blue Zones to live past 100. Taking some cues from blue zone centenarians, you can now incorporate new healthful habits into your daily routine. 

Are you looking for more tips on improving your health and longevity as you get older? We hope this article inspired you to take some fun first steps! Our Active Aging blog is full of tips and tricks for a healthier life. Join the Active Aging Facebook Group to join your peers in the quest to live a healthier and more fulfilled life. 

The Best Pickleball Shoes: Our Top Picks and Buyer's Guide

Pickleball is exploding in popularity among American seniors who want to stay active and social. It seems that nearly every community center, church gymnasium, and country club echoes with the sound of balls thwacking enthusiastically against pickleball paddles! If you have not yet joined a pickleball game, it's time to learn the rules, lace-up,  and hit the courts!

Of course, you'll need the perfect pair of pickleball shoes first. Choosing the correct type of shoe is vital for your comfort and safety. Don't let your shoddy old sneakers be to blame for causing an injury that takes you away from the court. We've created this guide with the best pickleball shoes to help keep you safe and active as you begin to play this exciting new sport! Continue reading below to learn why the right shoes are essential, plus reviews on our picks for the best pickleball shoes on the market today.

What Makes a Good Pickleball Shoe?

Your lower body has literally hundreds of bones, joints, and ligaments that can twist, bend, sprain, and, unfortunately, snap! The right shoes can help your stability and protect you from many common injuries. And while safety must come first, we know that you also want to look your best when you’re on the court with your friends! Here are the most critical considerations when shopping for the right pickleball shoes. 

Comfort

Comfort matters - not only to prevent injury but also for your confidence. The right shoes will help improve your posture and prevent long-term injuries to the back and spine. With your new shoes, you will be able to focus on winning the game and not on the pain in your arch or big toe. Remember that if you use orthotics or other supports in your day-to-day shoes, you will want to make sure to choose a pair of pickleball shoes with a removable insert.

Weight

To excel at pickleball, you will need to stay light and agile on your feet. Wearing a clunky pair of shoes can kill your reaction time and slow down your mid-game. Manufacturers today design athletic sneakers with weight in mind to help with your endurance during sports. Always take note of the materials used when you try on a new pair of sneakers. A foam or light rubber sole is perfect for amateur pickleball players. 

Structural Integrity

The structural integrity of your sneakers speaks to the quality of their construction. You want a pair that will hold up, even if you play several times per week. Purchasing a high-quality pickleball shoe is an investment in your health and safety. Spending a little more can ensure that you get through the season without needing to find a replacement pair. 

Ergonomics

An ergonomic shoe will keep your foot in the optimal position at all times. This means you will have great support for your arches, whether mid-game or relaxing on the bench. Shoes without arch support can encourage pronation. When your foot rolls inward, often happening without you realizing it, it can be the precursor to a game-ending injury. 

The Best Pickleball Shoes for Men

The best way to support a fantastic new hobby is with a perfect pair of safe and appropriate sneakers. Here are our top picks for the best pickleball shoes for men. Not only will they improve your game, but you will look great doing it! 

FitVille Wide Pickleball Shoes for Men

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The FitVille Wide Pickleball Shoes for Men have the arch support you need to take to the court and dominate! They are perfect if you suffer from plantar fasciitis - inflamed tissue running across the bottom of the foot. The wide width offers extra room for your toes, allowing for better freedom of movement as you play. You will love the built-in honeycomb insoles, which add additional support. The nonslip design means you can play indoors or outdoors without any fuss. 

Python Deluxe Indoor Court Shoes

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If you are an indoor player, you need a pair of pickleball shoes to help you tackle your terrain. The Python Deluxe Indoor Court Shoes are non-slip, non-marking shoes ideal for any indoor match. Although they are light, they are surprisingly durable. This is the perfect shoe for anyone with the tendency to work up a sweat! They have excellent absorbent properties to keep your feet dry throughout the game. Remember to size up for the best fit because they run about a 1/2 size small. 

Diadora Trofeo Men’s Pickleball Shoe

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The Diadora Trofeo Men’s Pickleball Shoe is the pair you want if you are equally interested in style and comfort! The super trendy Diadora Trofeo Pickleball Shoe is great for supporting lateral movement but also up your fashion game! 

Fila Volley Zone Men's Pickleball Shoe

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The Fila Volley Zone Men's Pickleball Shoe has a classic, vintage look that will also get the job done. This shoe balances style and performance, so you'll play like a pro - and look like one, too! While the vintage aesthetic is just for show, these shoes have the modern trappings of a high-quality, contemporary tennis sneaker. They are perfect for both indoor and outdoor play. 

The Best Pickleball Shoes for Women 

In a perfect world, every woman would find a pair of shoes that keeps her both safe and stylish! Here are our top picks for the best pickleball shoes for women. These colorful kicks will protect your ankles and your reputation as a fashionista.

K-Swiss Women's Tennis Pickleball Shoe

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The trendy K-Swiss Women's Tennis Pickleball Shoes are both high fashion and highly functional sneakers that will last whether you play indoors or out. They provide excellent support if you suffer from plantar fasciitis and contain a superior moisture management system to keep your feet dry and comfortable. The K-Swiss Women’s Tennis Pickleball Shoe is perfect if you plan to hit the outdoor court in the summertime! 

ASICS Women's Gel-RENMA Pickleball Shoes

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The ASICS Women's Gel-RENMA Pickleball Shoes allow you the freedom to move! They are among the most supportive pairs on the market, with gel technology for extra impact absorption. You will look great and keep your ankles intact, even if you play hard! 

Are Pickleball Shoes and Tennis Shoes The Same?

Until there is a designated "pickleball" shelf at the shoe store, sticking to the tennis shoe area is your best bet! As a sport, tennis has the same physical requirements as pickleball. Designated tennis shoes will support those specific skills and tactics similar to pickleball. A well-constructed pair of tennis shoes will get the job done if you play pickleball outdoors. You will want to choose a pair that has a non-marking sole and provides strong ankle support. 

If you plan on playing pickleball indoors, consider looking at court shoes. These are similar to racquetball and handball players' shoes on indoor courts. They provide extra support in the ankle area, have solid rubber soles to help with impact absorption, and tend to be lighter in weight than their outdoor counterparts.

Which Shoes Not to Use

If at all possible, avoid playing pickleball in running shoes. Running shoes are great for efficient forward movement but have less support for pivoting, changing directions, and jumping. In other words, they offer the exact opposite type of support you need to stay safe on the court! Because pickleball is all about lateral movement, or movement from side to side, you need shoes that specifically support the frantic shuffling and turning involved in a good, high-energy game. 

Tennis and court shoes have the weight near the center, which will help keep your ankles safe during these movements. As a general rule, you should also avoid any shoes that aren't designated as athletic sneakers. So leave the hiking boots, open-toe shoes, sandals, trail running shoes, and lounge shoes at home! 

Conclusion

Folks across the country have told us that once they've started playing pickleball, they just can’t stop! It is wise to support your new, active passion by buying a pair of perfect pickleball shoes that will last. The right pair of shoes will keep you safe and comfortable as you get more active on the court! 

Ready for more great tips about staying in shape as you age? The Active Aging blog is full of posts that can help you stay fit and engaged for years to come! Subscribe to our newsletter and get free weekly tips sent directly to your inbox!

Are There Ways To Improve Energy Levels For Boomers and Seniors?

Are you tired of drinking three cups of coffee every morning to boost your energy? Do you find yourself crashing by noon and requiring an energy drink to stay awake and refrain from a nap? If this sounds like your daily routine, the article below is for you. Why? Because our team at Active Aging takes a deep dive into everything you’ll need to know about increasing energy levels and decreasing tiredness. We look at the fundamentals, like the role of supplements, how caffeine affects the body, why vitamins may be an optimal choice, and how your sleep could be the key to it all. We hope you enjoy this article as much as we did writing it!!

Is Vitamin B12 Good For Energy?

While all the B vitamins play a vital role in the body’s energy production, they don’t provide you with energy directly. However, if you’re deficient in vitamin B12, taking a supplement may improve your energy levels because of the vitamin’s beneficial effect on many critical bodily systems. In fact, fatigue and lack of energy are early signs of vitamin B12 deficiency. 

So what is vitamin B12? Funny, you should ask. Vitamin B12 is one of the eight B vitamins that help your body convert food into energy. Additionally, B12 helps the body with the following:

• Produce red blood cells

• Regenerate GI tract lining and bone marrow 

• Prevent neuron loss in the brain

• Improve depression symptoms

If you are wary of taking supplements, you can boost your vitamin B12 levels by eating certain foods. Smoked salmon, turkey, eggs, and skim milk are good sources of vitamin B12. And if you are vegan, nutritional yeast and fortified cereals have this vitamin as well. 

Which Vitamins and Supplements Are Good For Energy and Tiredness?

At times it is helpful to improve your energy levels through supplements. Below you’ll find three of our favorite vitamin and supplement options sure to increase your energy levels.

Ashwagandha

This herb is part of a system of traditional medicine that originated in India. Ashwagandha helps you feel energized by enhancing your body’s resistance to stress. Many people enjoy adding it to their coffee to combat the jitteriness caused by caffeine. Additionally, Ashwagandha may help lower blood sugar levels and inflammation in the body and promote healing. Because it is an adaptogenic herb, it is recommended to help with insomnia, reduce anxiety, and improve memory. While it is considered safe, its long-term effects are unknown. Before taking any new supplements, always consult your doctor for a recommended dosage.

Iron 

Iron is an essential nutrient for the body, as it is part of hemoglobin- a protein in red blood cells responsible for transporting oxygen to your organs and lungs. A low iron level in the body prevents your red blood cells from circulating oxygen effectively. When you have an iron deficiency, you experience weakness and fatigue. If this is the case, you may need iron supplements to support your red blood cells. Some foods high in iron include spinach, cashews, lentils, and ground beef. Although most people react well to iron, if you have too much iron it can cause nausea. 

Creatine

Creatine is a substance in your body, stored in muscle cells in the form of phosphocreatine, which provide a source of energy. It is naturally found in red meat, pork, poultry, and fish. Adenosine triphosphate (ATP) is the compound your body utilizes for energy. Increasing your phosphocreatine stores helps your body produce more ATP, keeping your energy levels high. When performing high-intensity level training, creatine helps your body maintain that quick energy boost. Creatine is also beneficial for short and long-term muscle growth and may improve cognitive functions. The negative to creatine is it can make you feel and look heavy/bulky if you are not careful about pairing it with a proper diet. 

Energy and Metabolism

All living organisms need energy to complete daily tasks. Our metabolism starts the process of turning food into energy. Chemical energy from foods is stored in molecules and can be turned into energy, which our bodies use to stay alert and active.

So, What Converts Food Into Energy?

You may wonder how the food we eat turns into energy for fueling our activities. Our body converts food into fuel not only for high-level activities but also for day-to-day functioning. The process begins when we start chewing our food. Enzymes in the digestive system start breaking down the food into molecules to use in our system. Once the food converts to glucose, the glucose is released into the bloodstream to be used by cells. Through cellular respiration, glucose and oxygen convert into carbon dioxide and water, which transfers to ATP. It is this process by which the body takes the food you consume and converts it into usable fuel so that you can keep active.

Energy Drinks Could Be a Double-Edge Sword

When you consume an energy drink, you may forget that it’s not just caffeine you are taking in. Along with the caffeine, a stimulant, you will consume a potent mixture containing high sugar levels and other chemical stimuli such as guarana, taurine, and L-carnitine. The combination of these ingredients intends to improve your alertness and mood. 

Although energy drinks are marketed to be beneficial, the long-term effects of these drinks may be doing more harm than good. Recent data suggest a link between the level of energy one consumes and their level of depression. The intense increase in energy you experience from energy drinks and subsequent crashes may make you more depressed. More studies are necessary to prove this theory; however, the concept is logical. 

What Are the Pros and Cons of Caffeine for Energy?

While caffeine provides some benefits when consumed moderately, drinking too much coffee can quickly turn those benefits into negatives. Let’s explore the pros and cons of boomers and seniors using caffeine for energy.

Increase Mental Alertness

A neuromodulator, adenosine, communicates with your central nervous system to slow down your neural activity when your body grows tired. The adenosine allows your body to relax and prepare for a good night’s rest. When you drink caffeinated beverages, your body feels more alert because the caffeine in your brain blocks adenosine receptors, delaying sleep. 

Unfortunately, the effects of drinking coffee for that quick mental boost can become dull fast. For this reason, so many coffee drinkers become easily dependent on caffeine. Caffeine withdrawal symptoms can begin 12 to 24 hours after one’s last caffeine intake, and symptoms range in severity based on how much caffeine is typically consumed. Unwanted symptoms like headaches, tiredness, and difficulty concentrating can all nudge someone to pick up using caffeine again. 

Adding to this, having too much caffeine intake can also lead to adverse side effects. Some of these include insomnia, restlessness, anxiety, and tremors. Finding the right balance for caffeine can be an arduous task. It may be best to consider forgoing the stimulant altogether if you struggle to find a balance. 

Boost in Metabolism

Research shows that caffeine helps boost metabolism by encouraging fat from cells to be used for energy. Caffeine stimulates the nervous system and increases the hormone epinephrine, which tells your fat cells to break down further, allowing you to lose weight. But do not be misled! There is no solid evidence proving that caffeine works as a long-term weight loss solution. You also want to keep in mind that many caffeine beverages are packed with added sugar which is counterintuitive. 

Prevent Chronic Illness

Some data shows that coffee consumption may reduce the risk of certain diseases. Among these illnesses are type 2 diabetes, Parkinson’s disease, and certain types of cancer. A study found that people who drink 4-5 cups of coffee a day are 50% less likely to get Parkinson’s disease. While this may seem impressive, remember that correlation does not necessarily mean causation - and 5 cups contain a lot of caffeine! More investigation around this presumption needs to be carried out as studies on whether caffeine can reduce the risk of certain diseases remain unclear.

Hydration and Energy

If you’re struggling to maintain energy levels, research shows that increased water intake can help. Staying hydrated can keep your muscles energized and ensure high activity levels. Dehydration can cause low energy or fatigue, so by drinking more water, you can avoid this. Also, dehydration can affect your mood and ability to stay level-headed, all the more reason to keep drinking your water! Here is a daily water intake chart by age and weight for senior citizens. Here at Active Aging, we also recommend filtering your water before drinking. 

How Sleep Can Improve Energy Levels

Insufficient sleep can cause your energy levels to remain low. So to ensure you have enough energy to make it throughout the day, prioritize getting a good night of rest. Schedule at least eight hours of uninterrupted sleep every night. Turn off phones and screens in advance! Here is an article for a more in-depth discussion on ways to improve your sleep as you age. Some quick takeaways from the report include pre-planning your next morning, avoiding napping, and getting proper nutrition and exercise. 

Alcohol and Energy Levels

From a margarita to a glass of scotch on the rocks, most of us love a good drink after work. However, alcohol is a depressant that slows down nerve impulses in the brain. Alcohol also affects reaction times, making it difficult to quickly sober up even if the person has not consumed much. While alcohol consumption can make people feel more energetic for a brief moment, it actually does the opposite by using up energy stores and slowing down metabolism rates. Alcohol also negatively impacts sleep, making you more tired the next day. 

Conclusion

Combating tiredness and fatigue is difficult but can be overcome! By including the lifestyle changes recommended above, sourcing delicious, whole foods containing energy-promoting nutrients, staying hydrated, and setting up your sleep routine correctly, you will feel more energy in no time! 

We hope this article and our wellness-focused blogs help you stay informed and give you tips and tricks to begin making intelligent decisions in your daily routine. 

Everything You Need to Know About Scotch Whiskey

Did you know that Scotch whiskey dates back to the 1700s? Since that time, Scotch whiskey producers have improved their techniques to create some of the most delectable types of whiskey. But what is Scotch whiskey exactly, and what makes it unique compared to other alcoholic beverages? The answer has to do with the nuances of creating this fine beverage. The below article will discuss everything you need to know about Scotch whiskey, from the history, fermentation process, ingredients, origins, etc.

What Is Scotch Whiskey?

Scotch whiskey goes by many names. Some call it Scotch, while others call it whiskey. Some (usually in America) spell Scotch whiskey with an "e," while it is known as Scotch whisky in other regions. Whatever the case may be, when it comes down to ingredients, Scotch whiskey will be one of two things: a malt whiskey or a grain whiskey. To make matters even more confusing, it can also be both simultaneously! Scotch whiskey is more or less a simple drink, although the technique behind making it is truly an art. 

Here’s one helpful rule to keep in mind: Scotch is always made in Scotland- with no exceptions. If you make Scotch in any location other than Scotland, it can’t be considered Scotch. Just like Champagne - Champagne comes from the region of Champagne in France. There is even legislation governing that real Scotch whiskey must come from Scotland.

The region where Scotch comes from is important because the Scotch whiskey regions all have unique grains and peat that distillers use to make the drink. Distillers use different components to create Scotch, resulting in unique flavors, aromas, and drink shades. Today, there are more than 100 Scotch distilleries across Scotland. Scotch is a drink with high alcohol content, usually around 40% alcohol by volume, and some types of Scotch can even reach 90% or more. The typical 40% alcohol by volume found in most Scotch beverages is optimal because it is not too strong to enjoy, and you will be able to distinguish many of the drink's distinctive flavors and aromas. 

Scotch Whiskey History and Timeline

Though people in Scotland made alcoholic beverages as early as the 1400s, the origins of authentic Scotch whiskey began in the 18th century. The earliest drinks did not entirely resemble today's beloved Scotch. Historically, distilled spirits were called aqua vitae, a Latin term meaning "water of life.” Aqua vitae was used to create gunpowder, and some farmers also used it to preserve crops. 

The 1500s marked the start of distilled spirits for drinking rather than preservation or gunpowder in Scotland. Even so, those spirits were not yet proper Scotch whiskey. Scotch whiskey did not become a popular drink until the 1700s, and by that time, it became a commodity that the Scots began to sell on a commercial scale. 

Many people used Scotch whiskey as a medicinal product because they believed that the strong alcohol content could give people an energy boost. However, around the 1700s, whiskey distillers started to realize that they could not only market their product as a medicine but also as a drink for regular consumption. This was a significant breakthrough for the drink, and from that point on, Scotch whiskey became more and more popular. During this time, many major distilleries started to change how they made their whiskey. They began to appreciate the craft and art of creating Scotch whiskey, and they focused on steadily refining and improving the beverage. 

What Are The Scotch Whiskey Regions?

There are Scotch distilleries all over Scotland, and every Scotch whiskey region is unique. Environmental factors, along with other factors, can make a massive difference in the distilling process and the flavor of the Scotch whiskey itself. This is one of the many reasons why different bottles of Scotch from various locations have distinctive flavors, colors, and smells. Highland, Lowland, Campbeltown, Islay, and Speyside are the five main Scotch Whiskey regions in Scotland. 

Highland Region

The Highland region is the largest of the five areas and includes many islands. The region is highly diverse when it comes to creating Scotch. The distillers in this area have differing ideas on how good Scotch should be produced. Along the coast of the Highland region, the Scotch whiskey is saltier and hardier with an overall darker and more robust profile. As you move away from the coast, you will notice that the drink becomes lighter and less intense. 

Lowland Region

The Lowland region is directly below the Highland region. The lightness of Scotch whiskey found in certain parts of the Highland region remains present in the Lowland region. Lowland distilleries offer very smooth, almost grassy varieties. You may catch hints of vanilla and even ginger from these varieties. 

Campbeltown Region 

Campbeltown is a small region, but don't let that fool you. Campbeltown Scotch is packed with flavor, unlike any other region. You're sure to catch hints of smoke and leather in their Scotch varieties. 

Islay Region 

The island of Islay is one of the southernmost of the Inner Hebridean Islands, located off the west coast of Scotland. Islay Scotch whiskeys are known for their distinctive peat flavor.

Speyside Region 

The Speyside region produces lighter Scotch whiskeys with hints of fruit. The lightness of Speyside scotch results from not using as much peat in production. 

How Scotch Whiskey is Made

All Scotch whiskey brands have their own approach to making the beverage. Nevertheless, some staples are required in the Scotch production process. In the past, all Scotch came from malted barley; however, some distilleries now prefer to use other grains like rye or even wheat. Much of the barley needed for Scotch production comes from the coast of Scotland, especially from the Lowland region. The barley's flavor profile may change depending on what time of year the farmers harvested it. 

Once the distilleries have the barley, they need to soak it in water so it can germinate. Through this process, the barley releases starch, which is primarily sugar. The sugar will eventually aid in fermenting alcohol. 

Once the barley has had time to germinate, it is dried out to stop the germination process. By this time, the starch molecules in the grain have broken down into smaller sugar molecules that aid in the fermentation of alcohol. The distillers dry the barley by putting it in a kiln which blows hot air onto the barley allowing the moisture to dissipate. At this point, the distillery can choose whether or not to add peat to the kiln. Adding peat produces a smokier version of barley which will eventually translate into the flavor of the final Scotch whiskey product. 

Eventually, the dried barley ferments and creates alcohol in large wooden casks. The fermented beverage needs to age for at least three years, if not more, to be considered Scotch whiskey. 

What Is the Difference Between Scotch and Bourbon?

As previously mentioned, Scotch whiskey is typically made from barley. It also needs to sit in a barrel and age for three years. Bourbon does not need to age before it is ready to drink, although some distillers do age it. Also, Bourbon is only produced in the United States. Instead of barley, distillers make bourbon from corn mash. If distillers decide to age their bourbon, they usually use charred oak barrels. This is different from Scotch barrels, which are typically standard oak.

There are some similarities between Scotch whiskey and bourbon. Like Scotch, bourbon is usually around 40% alcohol by volume. Both Scotch and bourbon are considered whiskey, and they have very similar nutritional qualities. However, this does not mean that they taste similar. Bourbon products made from corn tend to have a certain sweetness, while Scotch is generally a smokier flavor, usually due to the peat. 

What Is The Difference Between Scotch and Whiskey?

Don’t let this question fool you! The best way to remember the difference is that while all Scotch is whiskey, not all whiskey is Scotch. Whiskey is a more general term to refer to many different drinks typically made from mashed grains. Distillers can choose to make whiskey from various grains, from wheat and rye to corn and barley. As we mentioned before, bourbon is a type of whiskey made from corn. Choosing different grains creates different kinds of whiskey.  There are even whiskeys made in other world regions like Japan and Ireland.

What is Single Malt Scotch?

There are three main types of Scotch: single, double, and triple malt. Single malt Scotch is a very pure form of Scotch. Scotch can only be considered single malt if it comes from one distillery and if the distillery does not blend it with any other types of whiskey. Malt refers to the malting process that the barley goes through. The malting process is when the barley soaks in water to germinate. Even though single malt Scotch comes from one distillery, the distillery can combine one malt with another single malt Scotch whiskey. Doing this does not interfere with the quality of the single malt Scotch. Single malt Scotch is ideal for sampling Scotch from a single distillery. Sampling single malt Scotch can give you a good taste of how different Scotch distilleries carry out production and what kind of flavors their products possess.

What is Double and Triple Malt Scotch?

In contrast to single malt scotch, double and triple malt Scotch whiskeys come from different distilleries. For example, a double malt Scotch may use malted barley from two different distilleries, while triple malt Scotch can combine barley from three different distilleries. While the nutritional value of these different malts doesn't change much, the flavor certainly can. Combining malt barley from other distilleries can make the flavor lighter or darker, smokier or smoother. It all comes down to the combination used to create the double or triple malt Scotch.

Conclusion

Scotch whiskey has a long and exciting history and continues to be popular worldwide. Since the 1700s, distilleries all over have been creating Scotch varieties full of unique flavors and aromas. We hope this article covered some of the details of the art of making this fine beverage. From regional factors to production differences, there is so much to appreciate about Scotch whiskey. 

The Top 5 Pickleball Paddles On The Market 

Did you know that pickleball grew in popularity by over 20% in 2020? While it is primarily known as a 'senior sport,' more age groups are beginning to join the fun! Pickleball is an easy game to learn and an exhilarating sport for anyone to pick up, but finding the perfect new pickleball paddle to bring your game to the next level can be challenging. With pickleball reaching new heights in popularity, more companies are showcasing their lineup of paddles. With so many options, choosing the perfect paddle can be tedious. Luckily, we have put together a comprehensive list showcasing five pickleball paddles (including boards from beginners to experts) that can't miss, literally! Read on for more information.

Criteria for the Best Pickle Ball Paddles 

When choosing the best pickleball paddle, the most important criteria include the board's materials, grip, and shape. You also want to find a board that balances comfort with high-quality performance. The U.S. Amateur Pickleball Association (USAPA) has specific criteria for regulation-approved paddles. While wood is your cheapest option, it generally ranks the lowest in terms of performance and can weigh more. Heavier paddles can help you hit the ball harder, but they can put you at a higher risk for injuries. Almost 85% of pickleball injuries are in adults over 60, and strains and sprains are the most common type of injury. You'll likely want a lightweight to midweight paddle for the best comfort and control. Larger grip sizes can increase your stability, reduce the strain on your elbow and wrist, decrease your chances of injury, and even boost your performance. 

After determining the best weight and grip for you, you will need to decide if you want a composite or graphite paddle, the two most popular options. Composite tends to have cheaper alternatives, but it is slightly heavier. Graphite is exceptionally lightweight and responsive with a softer touch. Both are excellent choices; however, composite paddles appeal to a broader skillset. 

Vinsguir Pickle Ball Set

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Material: Graphite

Grip Size: 4.92 inches

Weight: 7.8 Ounces

The Vinsguir pickleball set includes two paddles made of graphite. Many players find the Vinsuir paddle extremely comfortable and durable. Vinsiguir paddles give you better control if you are an intermediate player who likes to put some serious spin on the ball. Its lightweight design and long handle make it ideal for beginners as well.

Helium Versus Pickleball Set

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Material: Graphite

Grip Size: 4.5 inches

Weight: 7.5 - 7.7 Ounces

The Helium Pickleball Set comes in a pack of four pro paddles. Crafted with graphite and designed for an hour of play, you simply cannot go wrong with this set. These versatile paddles are made to survive the elements, so don’t worry about getting a little rain on them.  Perfect for people of all ages, you can teach both your children and grandchildren the great game of pickleball with this wonderful set of four.

Niupipo Pickle Ball Set

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Material: Fiberglass

Grip Size: 4-4/5”grip length

Weight: 8 Ounces

Another USAPA-approved pickleball set is the Niupipo brand. One thing that sticks out about Niupipo paddles is their bright and colorful paddle designs. There are two main material options when choosing Niupipo: fiberglass and graphite. Fiberglass is typically less responsive and a bit cheaper than its counterpart, graphite. While the unique design of fiberglass can make the paddle better for spinning the ball, graphite tends to offer better performance for beginner pickleball players overall. 

JoncAye Pickle Ball Set

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Material: Fiberglass

Grip Size: 4.25''

Weight: 8 Ounces

The JoncAye pickleball set comes at a higher price than other beginner pickleball paddles but for a good reason. It uses graphite materials, has a wide surface area, and features an excellent sweet spot for power hits and finesse. It also comes in a medium-weight paddle, ensuring that your wrists and elbows do not strain after hours of play. The JoncAye set boasts anti-grip materials and a mid-size handle, making it an excellent option for every age group. 

Best Pickleball Racket Set for Kids

TICCI Pickle Ball Set

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The TICCI pickleball set is a USAPA-certified lightweight paddle is an excellent present for your kids or grandchildren. The square face and ergonomic grip make it a durable and user-friendly paddle for all ages, especially seniors. It is also cheaper than other USAPA-certified paddles so that you won't break the bank if your little ones are just getting started with this fun hobby!

Pickle Ball Rules

Pickleball is played with two to four players on a court similar to a small-sized tennis court. A pickleball court has various markings, the most significant mark being the horizontal line closest to the net. Inside this box, called 'the kitchen,' different rules limit your options for movement. Serving takes place much like tennis or ping pong. While the opposing team returns the serve, the offensive team must let the ball bounce before hitting it. Then, both teams can move their way up to the 'kitchen line.' 

Ultimately, both teams should play right at the line, where the real magic happens! You can hit the ball in the air or let it bounce, but be aware of hitting it too high, or you might have a pickleball welt on your skin when it lands! If the ball bounces into the 'kitchen,' you can also step in to hit it back. But if the ball is in the air, you can't enter the kitchen region. Games are played to 11 points (typically, you win by two), and you can only score if you're on the offense. Here is an extensive breakdown of all pickleball rules. 

What Clothing Do You Need?

While some pickleball courts are built for the indoors, most people still enjoy playing outside. If you already own golf or tennis clothing, you're in luck because these are perfect for pickleball! Golf shirts are also great for pickleball because they are lightweight, moisture-wicking, and protect your skin against harmful UV rays. Don't forget to bring sunscreen, a hat, and polarized sunglasses for a more enjoyable and safe experience. Lastly, choosing the right pickleball shoes makes all the difference, allowing for better traction on the court. 

Origins of Pickleball

Pickleball is the ultimate sport that combines tennis, ping pong, and badminton. Played on a similar but smaller court than tennis, it uses a paddle, a plastic ball with holes, and a net. Like tennis, you can play in doubles or singles. Pickleball originated 50 years ago in the United States, and stories vary about how it came to be called “pickleball.” While some speculate that it was named after a dog, “Pickles,” most reports state that the name pickleball arose from Joan Pritchard, the inventor's wife. She referenced thrown-together leftover non-starters in the “pickle boat” of crew races. She thought it represented a fun, carefree game that combined a bunch of odds and ends from other sports. The name stuck, and over four million people in the United States now play pickleball! 

Getting outside, exercising, and spending time with friends are just a few of the benefits of pickleball. These positive activities reduce stress, increase your heart rate, boost Vitamin D levels with good ol’ fashion sunshine, and improve your immune system! When it comes to excelling at this sport, you need the right pickleball equipment like shoes, lightweight clothing, and, of course, the perfect paddle. Whether you are a beginner or professional, high-quality pickleball paddles can undoubtedly make a massive difference in how well you play. 

Improving Pickleball Through Yoga

If you are looking to improve your ability to scoop up balls at the net, you can consider implementing exercises that target core strength and flexibility. Yoga exercises can help you improve core strength, which is excellent for the versatility and side-to-side movements required in pickleball. Yoga is undoubtedly safe for seniors, and thus we recommend it to take your game to the next level! 

Start Enjoying Outdoor Sports

Whether you are just starting pickleball or have played for years, upgrading your pickleball paddles can bring your game to the next level. Pickleball is a fantastic sport for seniors to get exercise while spending quality time in the sunny outdoors with friends and family.

Choosing the best paddle comes down to what feels comfortable to you, helps you avoid strain on your wrists and elbows, and allows you to control the ball. We hope this article helps you find your next pickleball paddle and get started with the fun! Check out our exercise and nutrition category for other wellness-focused senior activities if you enjoyed this article!

Best Water Filters and Purification Systems

In today’s world of half-truths, it pays to do our homework on the things that matter. A foundational requirement for good health is protecting the quality of the water we drink. While we hope that those in power take care of this essential need, unfortunately, we can’t always be sure they do. This is why people should thoroughly research water filter systems before buying them for their homes. Choosing the right water filter system can be daunting, so we have done much of the groundwork for you. 

When looking into water filter systems for your home, some questions we considered: How long does it last? Is it easy to install? What contaminants does it remove? This article will help make sure that you know what makes a great filter system to find the best one to fit your needs. It’s important to get the minimum daily amount of water for your age, so be sure to pick the right filter and get hydrated!

Why Do You Need a Water Filter System?

All tap water contains some level of impurities. If you are concerned about contaminants in your drinking water, you may want to consider installing a top-quality filter system designed for your home. Most filter systems clean and purify water by reducing substances like chlorine, sediment, and other impurities. By removing these items, you can enjoy clean and healthy water without sacrificing the taste or odor that may come with certain impurities. Along with improving taste and smell, a quality water filter reduces contaminants like mercury, lead, and cadmium—all of which can cause health problems. 

What Types of Water Filter Systems Are Available?

There is no such thing as a single best type of water filter system. There are various options, each with its own advantages and disadvantages. By doing your research and asking the right questions, you can decide which type will work best for your household. 

Here are some of your main options:

Refrigerator Water Filters 

Refrigerator filters are often overlooked as a key component within a household water filtration system. Their central and convenient placement helps those in your home drink enough water throughout the day. While refrigerator filters can’t remove all particles like other types of filtration systems, they have several benefits:

• They’re more affordable than different types of systems

• They don’t take up much space

• They offer a level of kitchen convenience

• Most systems will remove chlorine and fluoride

• Filters can last between 6 months and two years

Make sure to do your homework before buying a refrigerator filter. While they are highly convenient, they may not perform well as standalone products. A refrigerator filter is best used to supplement your more comprehensive household system. 

Reverse Osmosis Systems

Home reverse osmosis filtering is one of today’s leading areas for cutting-edge technology in water treatment. Reverse osmosis systems use membrane filtration to turn your everyday tap water into pure and delicious drinking water. 

Here are some of the benefits they offer:

• They remove chlorine, fluoride, and heavy metals

• They prevent contaminants and particles from getting into your plumbing system 

• They clean and filter water without the use of chemicals

Reverse osmosis systems require a lot of space and can be expensive to install, but they may be your best bet if you have the room and the funds!

Choosing the Right Brand Of Watering Filter

Today's market offers a variety of water filter systems, and some brands stand out as more reliable than others. Looking at what experts say about various brands is a great way to make an informed decision. Also, be sure to read shopper reviews on each product carefully. This is the best way to get honest feedback from real customers who have experience with the product. 

Good qualities to research include:

• Affordability 

• Ease of installation and use 

• Quality of design 

In terms of engineering, some models have fewer parts than others, giving them greater durability over time, while others use weaker materials in their design. If a model is challenging to set up or repair, its overall usefulness may be compromised. 

Brita Water Filters 

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The Brita filtration system is one of the most popular and effective filtration systems around. The Brita removes bacteria and chlorine, as well as bad taste and odor, from your water. Many customers who buy a Brita system even report improvements in their skin tone and hair texture! One downside to using a Brita system is that it can take up to 24 hours for the water to filter through. Also, Brita filters need to be replaced every two months, making them more expensive over time. Overall, Brita has excellent ratings and should be considered if you're looking for a quality product with consistent results.

ZeroWater Filters 

The ZeroWater filter is a popular water filter certified by the NSF, an independent third-party organization that tests water filtration products for safety and functionality. ZeroWater filters effectively remove almost 100% of lead and other metals; however, they also remove beneficial minerals like calcium and magnesium. Using ion-exchange technology, a resin with positively and negatively charged ions traps contaminants on beads, allowing pure water to run through. ZeroWater’s collection of water filters fit perfectly into most refrigerators or on the counter for perfect ease of use in your home.

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GE Water Filter

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GE makes a variety of quality water filters for home, office, and commercial use. GE's impressive Drinking Water Filtration system uses UV light to kill 99.9 percent of the bacteria present in drinking water, including giardia and cryptosporidium. GE's Reverse Osmosis filtration system also contains ultraviolet light technology to ensure safe drinking water free from particles as small as 0.01 microns. Both systems require minimal maintenance and are easy to install. The main drawback with these filters is the price, so be sure to keep this in mind.

Berkley Water Filters

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Berkley offers some of the highest quality water filters on the market. Their popular line of water filtering pitchers removes 98% of harmful contaminants while improving taste and smell. Because their filters are so effective, they only need to be replaced every 1,000 gallons. Another great product is Berkley's whole house filter system, which removes 99% of harmful impurities, keeping your entire home water system clean and pure. Berkley has been making powerful yet affordable, water filtration systems for almost 40 years. They received an A rating from both the Better Business Bureau and Consumer Reports. Berkley is one of the most reliable brands when it comes to providing pure drinking water in our homes.

What Makes a Great Watering Filter System?

The best water filter system for you is one that meets your needs and fits within your budget. It helps to calculate a total cost to determine your spending, including the initial product purchase, installation, replacement filters, and maintenance fees. Once you have a budget in place, you can choose from a variety of great options. The important thing is that you get access to clean, safe drinking water for you and your family. 

Your Next Step

There is no doubt that a high-quality water filter system is essential in today’s world. Good health and vitality are our fundamental rights; however, achieving this is often a journey we must take into our own hands. 

We’d like to encourage you to subscribe to our online ActiveAging community, where you can enjoy our many resources for a healthier lifestyle. We post inspirational and informational articles (like this one!) featuring fun activity ideas, blogs focused on mental and spiritual growth, and much more. 

We look forward to you joining our vibrant community!

Singles and Doubles Pickleball Rules 101

Did you know that Pickleball is the fastest-growing sport in the nation? In fact, pickleball has had a 650% increase in popularity over the last several years! It's no longer a sport played only in senior living communities. Since 2020, pickleball has been having quite its day in the sun - and so can you if you learn the few simple rules we’ll share below!  So, what is pickleball? Are you wondering how to play this entertaining sport? Read on to learn the official pickleball rules and why this sport has taken off like wildfire. Then get ready to grab your pickleball paddle, lace up your favorite pair of pickleball shoes, and serve up some good times!

What Is Pickleball?

Pickleball is like tennis, badminton, and ping pong rolled into one, without being entirely like any of them! Whatever quirky combination of sports pickleball is, 4.8 million players have caught on and are crazy about the sport. Pickleball gets played in singles or doubles, with either one or two players on either side of the net. Players use a special paddle and a iffle ball that's hit back and forth across a net. The court resembles a tennis court without being quite as large and has fine horizontal lines drawn closest to the center net.

Pickleball Overview

Pickleball is played either indoors or outside on the same size court as badminton which is 20′ x 44′. The pickleball gets served diagonally across the court to begin the game—the first server stands in the right-hand service square. You must be the one serving the ball to score points. Once the ball gets hit across the net, it must bounce once before players can start a volley back and forth. That’s when the excitement begins! Pickleball courts come with a no-volley zone near the net, which prevents players from spiking the ball at the opposing side. 

Pickleball Scoring and Rules for Singles

Pickleball Scoring and Rules for Doubles

There are three line items for scores in doubles pickleball. The first number is the serving team's score.  The second number is the receiving team's score.  The third number is which player is serving (i.e. player one or two).

Player one on the serving team will start the game by serving into the opposite box of the opponent's side of the court. If the serving team wins the point, then player one will continue to serve until they lose a point. The server will also switch sides serving until he loses the point.  A serve cannot go into the kitchen. If the serving team loses the point then the opponent now serves. This is important because normally both player one and two get an opportunity to serve before the ball goes back to the opponent. 

Now that the second team has the ball, it follows the same rules. The only difference is if player one loses the point, then player two on the same team now will serve. Once both players have served and lost, then the opponent will get the ball back to serve. 

The game is played to 11 and you must win by two.

Serving in Pickleball

Like the initial serve, follow-up pickleball serves are hit diagonally to the opposing side across the court. The first bounce must land on the far side of the no-volley zone from the server before the opponent can return it. When serving, you must stand behind the end of the court line. You must serve underhanded, and your paddle should not come above your waist to serve. This may sound like a lot of details to keep in mind, but remember, practice makes perfect! As the game continues, the server retains control of the ball until there's a fault. Once there's a fault, the service goes to the opposing side. When a new game starts, the first team up to serve is only allowed one fault. In the case of doubles, both players will have a chance to serve and fault before the ball goes to the other side. 

Getting a Volley Going

In pickleball, a volley means hitting the ball back to the opposing side without it bouncing off the court first. The player attempting to volley must be behind the court line that keeps players away from the net, called the non-volley zone. It's important to note that it is considered a fault if you step over the line while volleying the pickleball to the other side. Be sure to remember this important rule!

Two-Bounce Rule

Pay attention because the following rule includes a lot of back and forth! The two-bounce rule, sometimes called the double-bounce rule, applies just after a serve. Once the serving team sends the ball over the net, the opposing team must let it bounce once before hitting it back. Once they hit it back over the net, the serving team must also allow the ball to bounce once before hitting it. Once both teams have honored the two-bounce rule after a serve, the ball can continue to be hit off a bounce or hit from a volley without a bounce. 

Faults in Pickleball

Along with gaining points and server changes, faults are essential for the pickleball scoring system. So, what actually constitutes a fault? 

Some of the most common faults in pickleball include:

• The ball does not clear the net

• The ball goes out of bounds

• The ball gets volleyed from the middle non-volley zone

Additionally, if the server serves the ball to the other side and the ball touches any part of the non-volley zone, it is also considered a fault.

Pickleball for Exercise

There's no doubt that pickleball is popular with seniors and non-seniors alike. It is such an enjoyable and easy game to learn. The main draw of pickleball is how it can turn a fantastic exercise into a social event. Pickleball doesn't have the same level of impact as tennis or racquetball, making it perfect for exercising at a less intense level. While you're busy moving your body and arms around to get a great cardio workout on the court, you can also laugh and build special memories with friends. This is undoubtedly one of the most enjoyable ways to stay active at any age, surrounded by the people you care about. It is so simple- you can even teach your grandkids! 

Common Asked Pickleball Questions

Hit the Court

We hope this article served up some great facts and taught you the basics of Pickleball! If you are ready to join the pickleball craze, bounce back and review some of the basic rules we described, and you will be prepared to get started in no time. Grab some friends or the grandkids and a couple of pickleball paddles, and get ready to have a blast!

We look forward to seeing you on the court!

Top Digital Smartwatches - Plus Reviews!

The fourth quarter of 2021 saw 40 million smartwatches shipped globally. Digital watches have become a trendy device due to their many wonderful features. If you're interested in buying a smartwatch, you first need to know what essential characteristics and features to look for. The following guide covers everything you need to know about the best smartwatches on the market. To find out more, keep reading.

Digital Watch Ranking Table

What Makes a Good Digital Smart Watch?

The number of smart watches on the market is ever-growing. When looking for a great smart watch, there are several factors to consider. The following questions are helpful to keep in mind: Do you want advanced fitness features? How much battery life do you need? What operating system is your phone? 

Compatibility

Many smart watch features only work in connection with a particular smartphone. Before making a purchase, you should ensure the smart watch you are looking at is compatible with your phone's operating system.

Fitness Features

Fitness features are one of the main appeals of smart watches. Most smart watches have basic fitness features like step counters and heart rate monitors. The more high-end fitness focussed models may also include:

• Blood oxygen monitor

• Tracking various types of exercise

• Electrodermal Activity (EDA) sensor

• Built-in GPS

• More

Battery

Battery life varies significantly among smart watches depending on different features. One thing to note is that smart watches with analog-style screens tend to last longer than those with touchscreens. Other factors affect battery life, including running apps, connectivity to Bluetooth, and GPS positioning.

Apps

One of the most exciting things about having a smart watch is the large number of apps available. Smart watch apps determine what your smart watch can do and how well it works. Some smart watch apps include educational, lifestyle, social media, productivity, entertainment, and games. Available apps vary between operating systems. 

Customizability

Like your phone, some smart watches have customizable displays and screen styles. Many also allow you to change the wristband. These stylistic features make the smart watch an accessory that is useful and fun to interchange.

Best Android Digital Watch

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Samsung has been one of the leading smartphone manufacturers for years, and their smart watches are equally impressive. The Samsung Galaxy Watch 4 is one of the best Android smart watches on the market. There are two versions available. One has a sleek and modern design, and the other is more traditional and classic with a rotating bezel.

The 3-in-1 health sensor can track your heart rate, ECGs, and body composition. It pairs well with android devices, but some features only work with Samsung phones. The main drawback is the battery life, and you may need to charge it daily. The always-on display, built-in GPS, and sleep tracking mode are all excellent.

Best Smart Watch for Kids

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As we move further into the digital age, kids are becoming more interested in technology like phones, tablets, and especially smart watches. They love digital watch apps and even tracking their daily steps! Many popular smart watch models are ideal for children. One of the best on the market is the TickTalk 4. One of the most extraordinary things about the TickTalk 4 is that it incorporates multiple safety features. This includes geofencing, GPS tracking, and an SOS button. 

While many smart watches include games, this model does not. It does, however, allow streaming from iHeart Radio Family and consists of an activity tracker, a camera, and in-app messaging. Due to the number of features it packs, the TickTalk 4 has a reasonably high price point of $200. 

The TickTalk 4 allows up to 53 contacts that can be added as "approved contacts." As a parent, you have complete control over this list. The SOS button can be assigned to one contact, and emergency services can be reached without turning on the screen.

Best Digital Watch for Golf

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If you want a digital watch suited for enjoying your days on the golf course, the Garmin Vivoactive 3 stands out from the crowd. Preloaded with over 41,000 courses, it is ideal for professionals and enthusiasts alike. Course profiles offer extensive information on greens, doglegs, and distances between holes.

Other golf features include:

• Scorecards

• Individual stats

• Shot distance measurement

• Pin placement

• More

The Garmin Vivoactive 3 is water-resistant with a 5ATM rating, and the 1.2-inch Gorilla Glass screen provides an impressive, durable display. It has a built-in GPS, and with the GPS running, it lasts nearly 13 hours. You can get over seven days of use between charges with the GPS off. Along with being perfect for the golf course, this smartwatch has plenty of handy features for other activities, including cycling, running, and gym and fitness features. 

Best Smart Watch for Women

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While digital watch preferences vary from person to person, the Fitbit Sense has several helpful characteristics that make it ideal for women who want to understand their overall health better. Because Fitbit extensively focuses its products around health and fitness, its smart watches include sensors that are some of the most advanced available. The Fitbit Sense can measure your heart rate, blood oxygen level, ECG, EDA, skin temperature, and stress. It even has a pregnancy tracker! There is an onboard GPS, which means you can track performance while leaving your phone behind, and it is swim proof. The battery life lasts an impressive six days, and the watch includes Fitbit Pay so that you can make purchases on the go!

Best Smart Watch for Men

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For men, a standout digital watch is the stylish and durable Garmin Venu 2 Plus, one of Garmin's best all-around models.  It has an impressive 25 workout modes to monitor almost any activity. The Body Battery feature keeps an eye on your energy levels throughout the day so you can make your workouts as efficient as possible. It also tracks how your stress, relaxation, physical activity, and sleep affect you, even giving you a nightly sleep score. You can use the Health Snapshot feature to measure your heart rate, variability, respiration, pulse oximetry, and stress for two minutes. This information can be saved for future reference and even shared with your community of friends!

In addition to all of these fantastic health features, the Venu 2 Plus can be connected with Google Assistant to respond to texts or make on-wrist phone calls when in range of your smartphone.

Apple Watch

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Like their smartphones, Apple smart watches are among the best in the industry. The Apple Watch 7 is the most definitive version to date, with a 41mm and 45mm model available. The battery runs for nearly 18 hours and charges from empty to full in just one short hour. Wireless charging is also supported. This 7th generation model has a full qwerty keyboard and several exclusive watch faces. Because it is only compatible with iOS devices, it is only suitable for iPhone users. While its fitness features are relatively basic, and this should be considered if workout tracking is one of your main focuses, the Apple Watch 7 is their most durable watch.

Timex Smart Watch

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Most popular smart watches are introduced by companies that started in other technologies, but some on the market come directly from watch manufacturers. A great example is the stylish Timex Ironman R300 GPS. The Ironman series is designed with runners in mind, and the R300 is packed with plenty of features to meet these needs. The GPS lets you track your workout even if you've left your phone at home, and it will last for 20 hours with the GPS on. The R300 even includes guided coaching with different running, cycling, and triathlons training plans. It is even water-resistant up to an impressive 50 meters!

Other features of the Timex Ironman R300 GPS include:

• Step tracking

• Speed

• Milage

• Calorie burn

• Sleep quality

• Notifications 

Finding the Right Smart Watch for You

The most important aspect of finding the right smart watch is understanding what makes an excellent digital watch and knowing which features are a priority to you. We hope this article helped you identify some of your needs as you begin to compare models, making finding the one that best matches your list much more manageable.

If you're interested in more health and fitness-related articles, we encourage you to check out some of our other informative blog posts.

2022 Best Men’s Golf Shirts Reviews

From the driving range to the practice green, par-threes to signature courses, there are so many ways to experience the glorious game of golf. There’s one thing we can all agree on, though; it pays to be comfortable on the course! From head to toe, your outfit matters, but it all starts with your golf shirt. There are button-down collared shirts, polo shirts, sweatless t-shirts, long-sleeve zip-ups, and much more. With so many different types of golf shirts to choose from and countless different brands, how do you know what’s the best choice for your game? 

Below is a ranking table of our top golf shirts on the market today, with links to updated pricing on Amazon. 

After the ranking table, we review each shirt in-depth, providing details on the design, fabric, manufacturing, etc. We hope you enjoy this review on golf shirts as much as we enjoyed writing it. Swing easy, stay out of the rough, and always dress in style!

Ranking Table

Nike Men’s Dri-Fit Victory Polo

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The Nike Men’s Dri-Fit Victory Polo is an awesome shirt for so many important reasons. It looks fresh and comes in various colors, from black, Neptune green, pink quartz, tropical twist, Sierra red, and much more. Secondly, the Nike Dri-Fit is made from recycled polyester, which means it is an environmentally friendly golf shirt! By shredding plastic bottles and converting them into pellets, and eventually yarn, Nike is able to turn waste into golf fashion. Recycled polyester generates fewer CO2 emissions than virgin polyester and helps keep plastic out of our landfills, rivers, and seas. Here is more on Nike’s Move to Zero Mission, aiming to zero carbon and waste to protect our environment and future. Lastly, the recycled polyester is designed with sweat-wicking technology, meaning you stay dry even the sun is beating down on you on the links. We give the Nike Men’s Dri-Fit Victory Polo an A+ review!

Adidas Men’s Merch Block Sport Shirt

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Have you ever heard of hydrophilic fabric? If you haven’t, then it’s time you do. In laments terms, hydrophilic material has an affinity for water. This means, instead of you getting wet, the shirt absorbs the water in a process called “wicking.” The Adidas Men’s Merch Block Sport Shirt is built with hydrophilic fabric to keep you dry on the course, allowing for ultimate comfortability when the weather is discontented. We also love this shirt because it probably has the coolest design out of any shirt on our list. A self-fabric color attaches to buttons for breathability, plus three colors starting from the waist up. The Adidas logo on the sleeve adds a unique design element that you won’t find on most golf shirts. The Adidas Men’s Merch Block Sport Shirt is made with 100% polyester and UPF 50 fabric, which blocks 90% of the sun's rays.

Under Armour Men's Playoff Golf Polo     

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The Under Armour Men’s Playoff Golf Polo comes in a lot of colors and designs. We’ll repeat it. This shirt comes in a lot of colors and designs! So, no matter your style, you can find a shirt that matches. Fashion is a big reason this golf shirt made our list, but it’s not the only reason. Another considerable benefit is the 4-way stretch material, giving this shirt the flexibility to move around while not becoming untucked, which is sure to shave a couple of strokes off your round. You will also love the anti-odor technology, keeping you smelling fresh and not having to worry about carrying deodorant in your bag. The last thing you need is a foul smell to stink up your play, especially when out on the lynx with clients.  The UPF is 30. Not quite as high as other shirts, but still enough protection from the sun. Overall, we think you’ll love the Under Armour Men’s Playoff Polo!

Nike Men's Dri-FIT Victory Half-Zip Top

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The Nike Men’s Dri-FIT Victory Half-Zip is the perfect golf shirt for colder months or chilly morning rounds. The quarter zipper allows for breathability, while the long sleeves protect against wind chill and the elements. The Dri-FIT Victory Half-Zip is designed with moister wick technology, helping fight against rain, dew, snow, and sweat, keeping you dry and feeling comfortable when playing in less-than-ideal weather. You shouldn’t have a problem keeping your swing speed up to par due to the 100% polyester, lightweight material. Another bonus is the cuffs are elastic, which means, unlike most long-sleeve shirts, you won’t be bothered by your sleeve riding up your arm when swinging. After a long round, don’t be afraid to throw the Nike Men’s Dri-FIT Victory Half-Zip Top in the washing machine. Just make sure you read the washing instructions beforehand.

Adidas Golf Men's 3-Stripes Piped 1/4 Zip Shirt 

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Another long-sleeved golf shirt makes our list. The Adidas Golf Men’s 3-Stripe Piped ¼ Zip Shirt is perfect for keeping your body warm and loose during cold and frosty mornings that usually cause swing stiffness. Unlike most button-down long-sleeve golf shirts, this sleek look has a fourth zipper. Built with wick-moisture material, you won’t have to worry about getting wet when the clouds start drizzling or the early morning sprinklers surprise you. The half collar provides a bit of warmth but is unassuming enough to not get in the way of your chin while swinging. The design is quite unique for a golf shirt, with contrasting piping running down the shoulders to the sleeve. The Adidas Golf Men’s 3-Stripe Piped ¼ Zip Shirt is 100% polyester, and therefore you won’t have any problem throwing this shirt in the washing machine after a long round.

Oakley Men's Graphic Logo Sleeves Polo

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The Oakley Men’s Graphic Logo Sleeves Polo only comes in four colors, but that’s all the options you’ll need. This sleek golf shirt is perhaps the most extraordinary design on our list! The collar trickles down to three buttons, with the Oakley logo placed right in the middle of the shirt after the last button. The Oakley text draping from one of the sleeves sets the design apart. Made with'Ohydrolix' technology, the fabric allows for breathability and moisture prevention, while the anti-bacterial microfibers keep you fresh throughout 18-holes. We promise this golf shirt won’t disappoint!

PUMA Men's Mattr One Way Polo   

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Puma isn’t known for its golf products, but the Mattr One Way Polo is truly a masterpiece in comfort and design. MATTR stands for materials, technology, and research, and this sleek shirt embodies the acronym. A composition of 92% Polyester and 8% Elastane, Puma intended to allow golfers to swing freely with 4-way stretch technology. There are endless styles to choose from, with every shirt having five stripes and three different colors, so you don’t have to worry about other golfers copying your style. Machine wash this shirt when you are done and don’t worry about durability because it stands the test of time. You’ll have this classic polo for countless rounds and, most likely, will want one in each design.

5 Criteria For Picking The Right Golf Shirt

Choosing the right golf shirt is essential to your game, and it can be hard to know where to start. But don't worry, we're here to help. Here are step-by-step directions to choosing the right shirt: 

1. Start by choosing a shirt that fits your style. Make sure the color scheme is correct with your pants, shoes, and hat. 

2. Make sure the golf shirt fits well. That means no loose sleeves, is relatively snug, and doesn’t become untucked easily when swinging the club. 

3. The perfect golf shirt needs to be made with the latest technologies. We recommend moisture-wicking and odor prevention materials. 

4. The UPF of the shirt needs to be 30+ to protect against the sun’s UV rays. 

5. Breathability counts! The last thing you need is to throw off your game because you are too hot.

Best Yoga Accessories for Senior Citizens

In the 1980s, Kareem Abdul Jabaar shocked the world by informing his fans he practiced yoga to help his basketball. Not only did it assist his body in staying flexible, but it also cleared his mind, allowing him to be more focused in high-pressure situations. After Kareem retired from the NBA, he continued to practice yoga, and at the same time, yoga started sweeping the nation.  

Are you an aging adult looking to gain strength and core power? Do you want to live like an athlete well into your golden years? Yoga is excellent for people of all skill levels. As you grow in your practice, you also grow in life.  Below is our list of the best accessories for seniors. From hot yoga water bottles, designed to not slip out of your sweaty hands, to straps for inversions, accessories make your life easier when on the mat. Yoga classes are now teeming with seniors, and if you or your loved ones want to get involved, here is a list of the “must-have’ accessories for any aspirant yogi. 

Yoga Accessories Product Chart

Hot Yoga Water Bottle

Gaiam Water Bottle Sure-Grip Glass Bottle with Protective Silicone Sleeve, 20 oz

The Gaiam Water bottle is top of the line for providing hydration during hot yoga sessions like Bikram’s Hot Yoga. The silicone sleeve is what sets this water bottle apart by offering protection and grip for those seniors whose grip isn’t as pronounced as it used to be. The open-mouth design is also great for delivering the maximum water intake with each sip. 

Yoga Strap

Manduka Align Yoga Strap – Strong, Durable Cotton Webbing with Adjustable Buckle

The Manduka Align Yoga Strap is, in our opinion, the best available strap on the market with its soft feeling and its adjustable buckle loops. The strap is made of 100% unbleached and eco-pure cotton and has the best stretch support technology currently available. They also guarantee it is free of lead or chemical dies to represent the au-natural aspects of yoga truly. 

Foam Yoga Block

Everyday Yoga 4 Inch Foam Yoga Block

Everyday Yoga’s 4-inch yoga block is the quintessential block that has both quality and affordability. When assessing yoga blocks, durability is essential, and the Everyday 4-inch standard block is plenty durable. Many deep poses and stretches require using a block to get into a proper posture and stance. Foam blocks are even more beneficial for aging adults who might lack the same flexibility they had earlier in life. The Everyday Yoga 4 Inch Foam Block will not disappoint!

Yoga Bag 

Lukaya Yoga Bag

The Lukaya Yoga Bag serves as an all-encompassing yoga bag in which you can transport the whole kit and kaboodle. The bag allows you to fit your yoga clothes, your yoga accessories, and your mat. The bag easily straps over your shoulder and balances the weight across the bag, meaning it is not too much to lug around.

Yoga Mat

New Balance Yoga Mat - TPE 6mm

The Peloton Reversible Workout Mat is a multi-functional mat that serves as both a yoga mat and a multitude of other activities. One side supports your sweatiest efforts with superior grip, and the other side allows you to do the classic yoga poses on a textured surface. The yoga mat folds up very quickly, perfect for inserting into your yoga mat bag. Here is a list of the very best non-slip yoga mats for seniors.

Chair Yoga

Aozora Yoga Backless Chair

Chair yoga is an excellent option for seniors who want to try yoga but would like something a little easier to start with. Chair yoga is yoga performed with the assistance of a chair for balance and stability and sometimes with the use of additional props. Some of the most popular poses in yoga that are difficult to perform for seniors and those with physical limitations can be performed much more efficiently using a chair. The Yogaaccessories Backless Chair is our choice for the best chair prop to perform chair yoga in.  This prop can be used in conjunction with yoga blocks and yoga blankets. The chair can assist in several popular poses such as supported shoulder stands, backbends, seated twists, and many more. 

Why Senior Should Practice Yoga in Their Golden Years

Today, yoga is one of the most popular and sought-after classes for seniors looking to stay fit with a sound body and mind. Its emphasis on flexibility and toning can alleviate many physical disadvantages that come with aging. Additionally, yoga is beneficial for keeping a clear mind and increasing focus, which is incredibly helpful for mental agility and acuity in the later years.  According to a study done in Scotland, participation in sports and fitness drops 25 percent for individuals 65 and older. Practicing yoga is a great way to keep up your fitness as you age into your golden years. 

Active Aging Yoga Challenges

Our Yoga Challenges at active aging are a great way to dip into the benefits of yoga, as well as your competitive spirit. We have several challenges perfectly suitable for those with mental fortitude and the physical will to give them a try. Our “Crow Pose” challenge tests the contestant’s ability to hold a pose for as long as they can. When was the last time you even attempted a handstand? Our Handstand Challenge test contestants if they can hold a handstand for 25 whole seconds. Our pushup challenge and yoga wheel pose challenge are the two that will see where you are on the yogi spectrum. How many pushups can you do in 1 minute? We are waiting to see!

For more information on staying fit, please visit our Exercise and Nutrition Page. 

Best Ways to Give Back in Retirement 

Retirement can be one of the best times of your life if you have the right attitude. Ok, maybe you can't run as fast as you could in your 20s, and perhaps there are more aches and pains, but these are all minor details. You've accumulated a lifetime's worth of knowledge and intuition, and this experience can be helpful to others. Most retired people have extra time on their hands, which presents the perfect opportunity to give back. 

Some people find meaning in volunteering at their church or temple, while others enjoy lending a hand at their local soup kitchen or shelter. There are so many different ways that retirees can give back, from one-time events to more immersive programs. ​​Volunteering in retirement is a great way to stay active and connect to your community. This article will look at some of our favorite ways to give back in retirement and even tips on picking a charity.

The Benefits of Volunteering in Retirement

One of the biggest dangers people in retirement can run into is social isolation. And the reality is this isn't only an issue for seniors. Our entire society has moved in a direction that removes social interactions. Instead of a phone call, people send an email or a text. Instead of shopping in a store, we buy things online. We see fewer community organizations from churches or synagogues and clubs as an essential part of life. By volunteering, you can become part of a community and get out there and interact with other people. 

Getting out of the house and giving back can have an incredible effect on your mental outlook. Just being active both mentally and physically can help get you out of the doldrums. And science has shown in multiple studies that volunteering can positively affect depression and mental isolation. By getting outside of ourselves and giving back to people and causes, we can gain tremendous personal joy along with helping others. The great thing is that fantastic organizations are doing great work and are in desperate need of volunteers. Most of these places operate on very tight budgets to help as many people as possible, so any volunteers are sincerely appreciated. They usually are also very open to being flexible with your schedule and individual needs. 

Different Ways Seniors Can Volunteer 

Mentoring 

There are many ways to give back to your community in retirement. One of the best ways seniors can help is to become a mentor. You can offer guidance, support, and encouragement when navigating difficult decisions to someone who needs some advice, and it's an excellent way for seniors to keep mentally engaged. You can mentor a stranger or someone you already know, but it's a great way to give back by utilizing that lifetime of knowledge. 

One Time Events

One-time volunteering opportunities are events that take place on a specific day or time and require your presence for that event. Examples of such events include assisting at a blood drive, donating clothing at a local church, and coaching at an athletic event. These events typically last 3-4 hours and don't require any pre-commitment or planning on the individual participating. These can be a great way to get involved and learn more about specific charities without a significant time commitment. 

Political Volunteering 

For some, politics can be a bit of a drag; however, getting involved in politics can be a  great way to change your community. There are numerous ways to volunteer, from reaching out to local politicians running for office or volunteering on a national level. As the saying goes, all politics is local, so you might want to start by getting involved with causes or politicians in your city. This is also a great way to meet like-minded people who might share some of your political beliefs. 

Working With a Religious Organization 

Numerous religious organizations provide vital services to communities throughout the country. From soup kitchens to hospice care to battered women’s shelters, churches and synagogues and mosques often step up to take on complicated cases. By volunteering, you can instantly become part of a community and help less fortunate people who may be struggling. 

Tips On Picking The Right Charity

In addition to donating our time, it is equally important to give back monetarily if we have the means. Securing the future of generations to come depends on the charities we choose to support in our golden years. You may feel overwhelmed when picking a charity because there are so many critical factors in your decision. Here are some helpful tips on choosing a charity right for you. 

Check Out Their Rating on Charity Navigator

You want to feel validated that your donations are going to good use. One of the biggest problems with many charities is they spend too much money on administration and marketing and not enough on the actual cause they are supposedly supporting. Charity Navigator is a national directory of charities worldwide, providing an overall ranking on criteria such as program expense ratio, transparency, and accountability. Like most corporations, we have a handful of charities that we support locally and nationally at Active Aging. For example, because our leadership is Jewish-owned, we support Alexander Muss High School, which provides opportunities for American high school students to study in Israel. Before adding them to our list, we checked out their 94.44 rating on Charity Navigator. The moral of the story is to make sure you do your homework before making a financial contribution. You don’t want your hard-worked retirement money to go to waste. 

Passion Leads to Inspiration

Every day, thousands of retirees ask themselves this important question. How do I find that spark that will excite me again? Without work and a structured routine, many retirees find themselves bored and uninspired. Finding a charity that you are passionate about is the quickest way to ignite meaning in your daily life. If you are fascinated by sports, find a charity that helps underprivileged youth purchase sporting equipment. Perhaps you have always loved theater, then give back to a local arts and culture center in your neighborhood. Your passions fuel your inspiration, ultimately keeping you happy and fulfilled in retirement. 

Honor a Living Loved One

The act of honoring someone is an act of love. Many people think of celebrating someone as doing something in their memory. While this is true, you can also honor loved ones still living. Discover what your children or grandchildren are passionate about and support a charity in their honor. When your loved ones learn about you supporting causes they care about, it ultimately will strengthen your bond with them. 

Best Irons for Senior Men Golfers in 2021

As I have gotten older, I have made one change in my golf game: rather than yelling "four" after hitting a golf shot, I yell "five!" I believe subconsciously, this helps me to hit the ball a bit higher, further, and more accurately. Of course, using the best golf irons is also worthy of your consideration. It's important to use serious clubs, but not take ourselves too seriously, except perhaps when putting. Drivers, woods, putters, and wedges are all important clubs, but the middle of the fairway is won or lost with irons. Below are the best golf iron for senior golfers to improve swing speed and gain distance on your shots.

Extreme X5 Wide Sole iBRID Senior Men's Complete 8-Piece Iron Set

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This set uses graphite shafts, which are lighter than metal shafts. As we get older, graphite clubs are easier to carry, and we can swing them faster and harder. The Extreme X5 comes with arthritic golf grips, which are comforting for our older hands. These clubs have oversized club faces and generously open cavities on the back of the clubhead.  The larger open cavities transfer CG (center of gravity) to the clubface, making errant swings a bit more forgiving. They look cool, feel great, and help us to play our best game.

TaylorMade SIM 2 Max

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These clubs are a bit hard to find but well worth the search. The flexible graphite shaft increases the carrying distance of all your shots. TaylorMade has been making superbly crafted clubs since we were all knee-high to Grannie Fannie, and that was a long time ago.  The TaylorMade 2017 M2 irons are lightweight, with the center of gravity closer to the head, helping increase swing speed and longer distances with our shots. We are older, folks and these quality clubs compensate well for the muscle we might no longer be able to put into our swings. The innovation Taylor designed the M2 face abrogates the reduced power in shots not hit squarely. These are ideal irons for those of us over 60 years of quality aging, and their price range is in most of our budgets.

Callaway Golf Men's XR OS Irons Set

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Callaway's XR OS irons are excellent and forgiving. The sole of each head is wider and more forgiving when the ball is not hit squarely in the middle of the club's face. Steel shafts with a regular flex lend these clubs a more traditional feel. The XR OS Irons have a lower CG, and it is further back, which helps with height, distance, accuracy, and consistency.  You will find that the price point of this set of irons is most reasonable.  One simply cannot go wrong in trusting the Callaway brand when choosing a set of golf clubs.

PING G710 Iron Set

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If your budget allows, this is a fascinating and high-tech set of irons. There are screw-in microchip sensors available for the Arccos Caddie Smart Grip in each shaft, allowing you to record and analyze your every shot. You get eight free sensors, as well as a free trial period of the PING app when you purchase six or more of these irons. The shafts are all graphite with a senior flex to them. The iron heads have what PING calls a "faster Maraging Steel Face" made with aerospace-grade alloys. The steel gives the user the ability to hit shots higher and with more distance than normally expected.

COBRA King SpeedZone Irons

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The COBRA King SpeedZone shafts are made from carbon fiber, which cuts down the club's weight while not sacrificing strength and power. This lowers the CG (center of gravity) and helps to maximize ball speed.  The clubface has a wonderful sweet zone which is 35% larger than usual.  Golfers get increased ball speed, the forgiveness of errant swings, and additional launch height.  Aluminum, TPU (thermoplastic polyurethane), and acrylic foam are used in constructing the clubhead, reducing the vibration we feel on impact.  Our older arms, shoulders, and bones appreciate the reduction of vibration and impact while we still get to enjoy the feel of a well-hit shot.

Conclusion

All in all, Dear Reader, having a comfortable set of irons with us when we hit the links is imperative if we want to enjoy our time on a golf course.  We are so fortunate to live in a time when quality and our budgets do not have to be in two different worlds.  There are some great clubs available to us at any price range. Get out to the course and enjoy some quality time with friends and family.

Pros and Cons of Coffee for Aging Adults

Article written by Alexander Milzer - Bio in Editorial Team

From relishing that first sip of hot brew in the morning to lounging with a delicious combination of espresso and dessert in the evening, coffee is a staple for many older adults. But, believe it or not, coffee is one of the most controversial food topics circulating the aging community.  Some people believe caffeine is bad for their health, while others believe it positively affects them. We know seniors love their coffee, but the question is, does it love them back?

Pros of Coffee for Senior Citizens

Improves Cognitive Ability

Coffee may be the answer to help prevent dementia. A recent study found that drinking 3-5 cups of coffee per day in middle age is associated with a decreased risk of cognitive decline at late-life by 65%. Another study demonstrated people who drink at least three coffees every day have lower incidences of silent brain infarction - a condition leading to vascular dementia. However, this research needs more exploration and replication before any definite conclusions can be drawn. Therefore, we recommend you take these studies with a grain of salt rather than digest them wholeheartedly. 

Increases Energy Levels & Mood

Coffee is not just a morning-time beverage to start your day. Studies show coffee can help you feel more awake by increasing the levels of neurotransmitters in your brain, ultimately improving mood and energy. Also, the caffeine in coffee contains a compound called chlorogenic acid - an anti-inflammatory helping to reduce depression's effect on your brain. In a nutshell, the caffeine in coffee stimulates the nervous system and makes you feel alert. So, if you are ever low on energy or feeling sluggish due to age, it may be time for some java iced up with cream and sugar.

Natural Diuretic  

Coffee contains caffeine, a natural diuretic. Research has shown caffeinated coffee is 60% more active than water in stimulating movement within the colon, while decaf only makes up 23%. This means that aging adults looking for little relief should try drinking some black coffee in the morning to help get things moving along. However, if you have a loose stool, we recommend staying away from caffeinated beverages and sticking to decaf coffee. 

Reduces Risk of Type 2 Diabetes

People who are overweight are most prone to develop type 2 diabetes. According to America Health Rankings, 29.3 percent of people age 65+ are obese in America. Studies show people who drink coffee are less likely to develop type 2 diabetes. This is because caffeine decreases insulin in your blood by suppressing the release of glucose from your liver. In one 2013 study, people who increased their coffee intake by more than 1 cup per day over four years had an 11% decreased chance of developing type 2 diabetes than those making no changes to their coffee intake. These results suggest that increased caffeine consumption may help prevent type 2 diabetes and increase longevity. So, pour yourself a cup of Joe, get off that couch, and hit that treadmill - it's scientifically proven you'll thank yourself later on down the line (literally!).

Reduces Risk of Stroke 

According to the Medical University of South Carolina, 75 percent of strokes occur in people 65 and older.  Coffee has been found to reduce inflammation and can decrease the likelihood of myocardial infarction and stroke. In a collection of studies reported by the US National Library of Medicine, consuming 4+ cups of coffee per day showed a preventive effect on stroke. Coffee is also linked with a higher level of physical activity, which helps lower blood pressure and lose weight. Both are significant factors to decreasing the likelihood of a stroke. There still has not been enough evidence definitively linking drinking coffee with a reduced risk of stroke, but most of the data lean towards this idea. 

Cons of Coffee for Senior Citizens

Leads to Dehydration

Coffee, as a stimulant, naturally makes us feel more awake. But what about all those pesky bathroom breaks? The caffeine in coffee causes us to urinate more frequently, which can ultimately decrease hydration levels. However, medical experts agree each cup of coffee counts towards our daily fluid intake because it is mostly water and contains other beneficial elements such as antioxidants or magnesium—both critical for good health. The downside is older adults who rely on a steady stream of java throughout the day may find themselves using the bathroom more than usual and thus become dehydrated. Dehydration has a whole slew of negative health implications such as headaches, dizziness, and muscle aches, among other things, so be sure to monitor your caffeine to non-caffeine ratio throughout the day. 

Can Cause Heart Palpitations 

The National Heart, Lung and Blood Institute defines heart palpitations as "an awareness of, or feelings in, the heart which is not caused by any associated chest pain.” Several different stimuli can bring on palpitations, and caffeine can be one of them. In some cases, especially among aging adults with underlying heart conditions, heart palpitations can occur due to caffeine levels. Heart palpitations are not dangerous by themself; however, they could lead to chest pain, shortness of breath, dizziness, and nausea. They also could be a sign of a more severe health implication, such as coronary heart disease. You can get around this response by drinking decaffeinated coffee or tea. Your best bet is to avoid caffeine if it makes your heart beat irregularly and if you have an underlying condition that prevents regular blood flow to your heart, like atrial fibrillation. 

Can Cause Insomnia

Many seniors enjoy their morning cup of coffee, but they should be careful not to drink it too late in the day. Why? Because caffeine can disrupt sleep cycles, leading to insomnia when consumed after 6 p.m. - a time point when our body is no longer stimulated by daylight, and we naturally want to wind down for bedtime. This is due to caffeine blocking adenosine receptors in our brains, a sleep-promoting chemical that plays a vital role in our natural circadian rhythm. Sure, this is beneficial when attempting to stay awake and mentally stimulated during periods of lackadaisical activity like reading or studying. However, since adenosine builds up throughout the day and peaks at night when it’s time for bed, it might be challenging to get some shut-eye when you want it the most. The effects of caffeine usually last up to 6 hours, so for seniors who love an afternoon cup of Joe, we recommend not drinking coffee past 1 pm or simply switching to decaf.  

Can Cause Anxiety

The caffeine in coffee can help seniors feel more awake, alert, and focused for hours after drinking it. But too much of this stimulant can cause anxiety. That’s because caffeine replicates, or mimics, many of the same feelings of anxiety, such as abdominal pain, racing heart, nausea, and headaches. For many people, the adverse effects of caffeine will go unnoticed. However, for people sensitive to caffeine or chronic anxiety, drinking coffee could exacerbate the symptoms, making them feel more anxious. According to WebMD, an average cup of home-brewed coffee has about 100 mg of caffeine, compared with 250 mg in a tall Starbucks coffee. If you are a coffee lover but are experienced increased anxiety, try brewing your own at home rather than going out. 

Can Cause an Upset Stomach

Our digestive system runs on acid, meaning we need acids to break down the food and beverages we drink throughout the day. The problem occurs when we have too much gastro acid in our stomach. Coffee is acidic, so when you drink coffee, it is adding more acid to your stomach. People who tend to get an upset stomach after drinking coffee might want to switch to cold brew coffee because it is less acidic. You can also eat high alkaline foods while drinking coffee, such as bananas, almonds, and beets. However, the acidity of coffee might not be the only thing upsetting your stomach. Caffeine could be the other culprit because it forces your stomach to create more acid.  If that’s the case, your best bet might be to drink decaf.  

Is Coffee Acidic or Alkaline?

Some people have the occasional coffee, while others drink coffee throughout the whole day. Many seniors prefer to drink their coffee "black" without anything else added, while others like to mix their coffee with sugar and milk to add flavor and sweetness. But there's one thing for sure; you need to drink coffee with the correct PH levels for your body.

The letters pH stands for potential of hydrogen and is a measurement used to determine how acidic or basic a solution is. A low pH represents an acidic solution, while a high pH means a basic solution. The pH scale ranges from 0-14, with neutral being at a 7. When a solution is lower than a 7, it is considered acidic, whereas a solution higher than 7 is deemed basic or alkaline. Nearly all coffee beans are acidic, with a pH level ranging from 4 to 5. 

The acid in coffee is a big part of what provides its flavor. Tartness, pungency, and sourness are several sensations you may experience when putting a freshly brewed cup to your lips. If you prefer your coffee bold versus smooth, or vice versa, the answer might be in the beans’ acidity, based on the soil content they were grown.  

But here’s the big question: is the acid in coffee good or bad for you? The answer depends on how your body reacts to increased acidity. If you experience stomach pain, acid reflux, or toothaches, most likely, your body is reacting negatively to the coffee’s acidity. This doesn’t necessarily mean you need to give up your much-needed daily brew. Simply add milk or baking soda to make your coffee more Alkaline. You can also switch to cold brew instead of traditional brewing methods since cold water neutralizes acidity.  

Why Organic Beans Are Much Better!

There are numerous benefits to choosing organic coffee over non-organic. First, organic coffee is better for your health because it is grown without synthetic fertilizers and pesticides. In countries prevalent for coffee production, such as Brazil and Indonesia, few regulations oversee the quality and amount of pesticides used. Many of these chemicals are banned in the United States, yet they still make their way into our coffee through import.  

Coffee beans are rich in antioxidants. However, when you drink a steaming cup of pesticide-laced beans, you essentially are counteracting the benefit of the antioxidants. By choosing organic, you get all three: flavor, energy boost, and health benefits.

Organic beans also have less caffeine than non-organic, giving consumers more chance to sleep at night without being disrupted by energy crashes. You can easily make sure the beans you choose are organic by looking for the official USDA Organic seal on the package or carrying out a quick Google search to determine if the company is certified.

Best Irons for Senior Lady Golfers

To be sure, Mahjong has its time and place, ladies.  And lest I sound Neanderthal, so does ax throwing in your local bar, if that is more to your liking.  And yet, when the days are bright and sunny and friends are at hand, it is time to play some golf.  Martinis, ax throwing and Mahjong afterward, and tales of the incredible shots left the men on the course shaking their heads in wonder as they searched for their balls….in the weeds somewhere.  What helps to make those tale-worthy shots is a good set of golf irons.  Here are some suggestions as to irons for senior women, worthy of your consideration and enjoyment.

Ranking Criteria

Flexibility

More flexible shafts on irons help to make up for a less flexible body as we age. Graphite shafts are lightweight, flexible, and strong.  All of the clubs below are extremely flexible.

Weight

Using lightweight clubs compensates for some loss of strength, which naturally occurs as we get older.  With less power, clubhead speed decreases, resulting in shots not going as far as we may desire. 

Style

Style, of course, is a consideration for many women.   Some ladies’ clubs come with shafts in a variety of colors.  Bags and club head covers can be coordinated to match the set of irons and woods.

Ranking Table

XXIO Women Eleven Bordeaux Iron Set RH 7-PW, SW Graph Lady

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In the butt end of these clubs are rubber and brass weights, helping to give a great feel and a reliable swing tempo.  The face of the irons has some flexibility to them.  The benefits of this are tremendous ball speed, resulting in greater distance.  The graphite shafts on these irons are lightweight and durable.  The Eleven Bordeaux Iron set comes with a pitching wedge and a sand wedge.  Ball control and distance are the prime areas of focus for which these clubs are manufactured.

Callaway Big Bertha REVA Women's Iron Set

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Another fabulous set of golf irons from Callaway.  For women in their silver years who have lost some confidence in their golf game, these clubs may be just what they need to gain distance to their game.  The CG (center of gravity) of the club, being placed lower in the shaft and in the heel of the head, helps with distance and accuracy.  As we lose some physical strength, we tend not to hit shots as high as we used to.  This costs us distance!  In trying to compensate for the lost distance, we often lose accuracy by not letting the club do the work it was designed to do.  With a smaller clubhead and lighter weight all around, distance and accuracy can be significantly restored.  The Callaway women’s XR 0S is an excellent choice for women golfers of all skill levels.

Senior Ladies iDrive Pink Golf Clubs All Hybrid Set

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Pink?  You bet, ladies, you bet!  Stylin’ and smilin’ while you chase that little ball around the old golf course.  This set comes with irons from 3 to 9 and a pitching wedge.  Driver, putter, and bag are sold separately, and all clubs are made for right-handed golfers.  Graphite shafts and oversized heads help make swinging the club more effortless and more accurate than heavier traditional irons.  Larger club heads and lighter shafts increase distance and accuracy.

Wilson Staff D-100 Women's Irons

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Wilson has long been making some of the best golf gear available.  These irons are super lightweight, allowing senior ladies to really whack that little white ball.  The faces of the clubs are 7% thinner than usual, delivering great distance through faster BSPW (ball speed, post-whacking.)  The club head's sole, heel and toe have 35% more mass due to the cavity of the club head being undercut.  This results in a great deal of forgiveness, accuracy, and high MOI (moment of inertia), which is the rating of how much twisting the clubhead has when it hits the ball.  A high MOI is more forgiving of slightly errant hits.  Each of the Wilson D-100 irons provides an ideal launch angle, spin rates, and ball speeds.  Great clubs to have in your bag, Ladies.  You will whack it well with Wilson.

PING G Le2 Women's Irons

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There is nothing quite like the pleasant sound of a PING iron when you hit a golf ball well.  The G Le2 irons are light and have a 10% higher MOI, which delivers greater ball height and distance.  The thin club faces lighten the weight of each iron, generating more club speed, resulting in faster ball speeds and distance in each shot.  These are lovely clubs for golfers of all skill levels.  The grips and shafts on the PING G le2 come in beautiful colors, with Lite and Ultra Lite graphite shafts, further reducing the weight of each club.  

Best Jobs for Retirees

As age progresses, our minds might drift to a goal that they might have considered only fleetingly before, retirement. At the same time, millions of seniors are staring into the abyss of retirement and wonder what will keep their minds occupied. What can one do to keep the neurons firing as usual while resulting in some much-appreciated pocket money? 

According to a recent study conducted by Forbes, working past retirement age can have a diverse array of benefits. Over half a million self-employed workers were analyzed over a period of time in France and found that a delay in retirement correlated with a delay in such prevalent age-related conditions as Alzheimer’s and Dementia.

Why Continue To Work Part-Time In Retirement 

Work is so fundamental to how we live our lives that we tend to take for granted some of the tangential benefits when it is taken away. A sense of purpose and community are two essential elements contributing to a healthy mind, both greatly intertwined with work. Furthermore, the problem-solving and critical thinking elements used in a job are crucial to maintaining a sharp mind. Thus, one of the ideal situations when facing retirement is to keep working but in a limited capacity. This “best of both worlds” mindset is changing the job market and forcing companies to consider roles for seniors that they might have contracted out or given to part-time/younger applicants. 

Ranking Criteria

Best Jobs For Retirees Ranking Table

#1 Tutor

In terms of jobs for retired teachers, nothing beats tutoring. Tutoring is flexible, so depending on how much work there is, the tutor can more or less pick and choose their schedule. The one-on-one time with the student also allows forming a much closer and substantial bond. It’s an opportunity for the retired teacher to have a second chance at giving more personal time they wished they could when they were teaching full time. The compensation on an hourly basis can even exceed that of a full-time teacher.

#2 Truck Driver

The job of a truck driver constitutes both a well-paying job and an easy entry into the workforce. Often, jobs for seniors will require higher education documentation such as a bachelor’s or master’s degree. Obtaining a commercial drivers’ license is relatively easy. You are required to pass a vision test, pre-inspection trip, and knowledge exam above others. For those who have the adventure bug, truck driving can be a great way to explore the country. Many of us have multiple places in the United States yet to visit on our bucket list, and truck driving can satisfy that urge. Truck Driving is also a notoriously flexible job where the driver can choose a “week on/week off” schedule or something a bit more bite-sized based on their own inclinations. 

#3 Consultant

If you have a specialized skill or experience that not many people have, you can try working as a consultant in a particular industry. The working hours could be flexible depending on your skills and the type of arrangement you make with your clients. The term consultant is quite vague, so think of consulting work as providing value to different companies in whatever specialty you may have.

#4 Proofreader/ Editor

For retired school teachers, becoming a proofreader/editor is ideal. Many court reporters who are taking notes of depositions in the court-rooms need someone to proofread them. This can be an excellent opportunity for retired lawyers too. Book editing is extremely rewarding if you love reading. What a better way to make a little extra money in retirement!

#5 Home Care Aide

A gratifying job for older adults is to work with other seniors. The senior care industry is booming, especially in the home care vertical.  Home care aides make an excellent hourly wage and are usually able to set their hours and days. Depending on if you want to perform medical or non-medical home care, you will need different certifications.  Here is a link to the National Association for Home Care & Hospice for more information. Becoming a home health aide is especially a fantastic position for retired nurses.

#6 Pet Sitter

If you love animals and spend time with them, a pet sitter or dog walker is an excellent option for retirees looking to make a little extra money.  You also reap the benefits of getting a little extra exercise by walking the dog throughout the day!  Some families need daily visits while they are at work, while others choose to leave their pets for more extended stays while they go on vacation.  Either way, it is proven that being around animals is known to reduce stress, lower blood pressure, and decrease symptoms of depressions and feelings of loneliness. 

We recommend checking out Rover – a pet sitting app that allows you to sign up and become a pet sitter.  They also have reviews on pets and their owners, so you can pick and choose who you want to work with. We also recommend reading our article on the best dog breeds for seniors, to make sure you are choosing breeds most conducive to your lifestyle. 

#7 Holistic Pharmacist

There is currently nothing more persuasive in modern-day medicine than giving customers the opportunity to treat themselves with a more holistic, natural approach. Holistic medicine can allow retired nurses and physicians to stay in the health industry without having the long hours and bureaucracy associated with western medicine.

#8 Writer / Blogger

Since seniors have years of wisdom and years of life experience, a writer/blogger would be an excellent part-time job and one you can do from home.  A blogger can manage their own blog or even manage a company's blog.  They can write about any topic they know, such as sports, finance, music, food, etc.  This is also a great way to incorporate "work" into your favorite topics or hobbies.

#9 Security Guard / Bouncer

Administering security in a public setting is ideal for those looking for retired police officers and law enforcement officers. This type of job allows those with an affinity for law enforcement to utilize that experience in a much less intense environment. It also can act as a great job for a retired firefighter as well. The job offers decent pay, with flexibility, focusing on “night work” in the industry. 

#10 Driver

One of the most flexible jobs for retired seniors is becoming a driver for a ride-share company like Lyft or Uber. The biggest perk is setting your schedule.  Companies like Uber and Lyft make it very easy to become part of their program and provide you with all the tools you need to get started, like their operating system through your smartphone.  The demand for these services continues to increase. 

#11 Retail Sales Associate/Greeter

Retail sales associate jobs are always in demand and are great for seniors as they get to use their customer service skills.   The primary position of a retail sales associate is greeting customers, helping customers select products, directing customers to products, answering questions, and making transactions.  Being able to interact with customers and coworkers is beneficial to older adults. It promotes healthy emotional and mental well-being, which can help prevent depression - prevalent among seniors. 

Conclusion

These are just some of the opportunities out there for retirees looking to make a little extra money. When delineating different options in terms of retirement, flexible employment that fits your wants and needs is the most important. You will be surprised to find the diversity of options available for seniors who would like to extrapolate their working life. If you feel any jobs should be added to the list, don’t hesitate to comment in our Facebook group. It’s free to join!

Top 5 Books to Read in Retirement

Article written by Alex Milzer - bio in Editorial Team

ActiveActive.com's best books for retirees is sponsored by Watermark Retirement

#5 The Power of Now by Eckhart Tolle

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Originally published in 1997, Eckhart Tolle simplifies the process towards spiritual enlightenment by explaining Buddhist concepts in Western practicality.  Why is this book impactful for retirees? Absent the distraction of a career and raising a family, retirees tend to have ample time on their hands, thus leaving them too much time to reflect on life.

Tolle describes the human brain as a double-edged sword, one with the ability to solve life’s challenges while also turning on itself to create pain and suffering. “The compulsive thinker, which means almost everyone, lives in a state of apparent separateness, in an instantly complex world of continuous problems and conflict, a world that reflects the ever-increasing fragmentation of the mind.”

So, this begs the question, how do we not fall victim to overthinking? Tolle outlines a critical solution: you must “observe” the mind rather than involving yourself in its every thought. “The beginning of freedom is the realization that you are not the possessing entity – the thinker.  The moment you start watching the thinker, a higher level of consciousness is activated.”

The Power of Now is 230 pages of pure spiritual wisdom.  As a retiree, this remarkable book will change your mindset and positively impact all of your relationships and personal interactions, making you a better parent, grandparent, partner, and self.  

#4 The Lorax by Dr. Seuss

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“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” Such a powerful message for a children’s book. As seniors, our mission is to help transform the world into a better, more beautiful place for generations to come.  The Lorax is 64 pages of essential life lessons and tidbits of wisdom that we can carry into retirement.

A common misconception is The Lorax is solely a book about the destruction of our sacred environment to industrialism and greed.  Although environmental themes resound throughout the book’s entirety, it is far from the only life lesson.  One profound concept that holds true in all walks of life is revealed when the Lorax asks The Once-ler an unusual question.

The Lorax: “Which way does a tree fall?”

The Once-ler: “Uh, down?”

The Lorax: “A tree falls the way it leans. Be careful which way you lean.”

The Lorax and other children’s books like it bring us back to our innocence after six-plus decades of work, adulthood, and maturity.  Sit down with your grandchildren and read this Dr. Seuss original so they may be blessed with the values and morals of the Lorax.  

#3 Awaken the Giant Within by Tony Robbins

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Tony Robbins, 21st Century’s master motivator, delivers a life-changing manual for conquering our emotions, relationships, and finances in his second book, Awaken the Giant Within.  Thus far, we retirees have dedicated our lives to education, family, career, and travel.  But now, more than ever, with this newfound, gluttonous amount of free time in retirement, is the perfect opportunity to capture our true potential, and this book helps with precisely that.

“All personal breakthroughs begin with a change in beliefs,” Robbins states in the fourth chapter. For better or worse, many of us have held onto our beliefs for too long.  Beliefs about past failures and successes, theories on why things worked out or perhaps didn’t, obstinate opinions about the very things we believe define our identity.  What better time than in our golden years to reevaluate these beliefs to help sculpt us into the people we want to be the most.

Perhaps the book’s most important section occurs when Robbins brilliantly asks his readers to write a values chart.  First, you are instructed to write the values you covet the most.  For example, perhaps your top three values are honesty, commitment, and faith. Then he instructs you to rewrite those very same values in a different order – on level of importance at this very moment, to achieve your goals.  For example, health, freedom, and security are the values you should put first to conquer your immediate goals.  You will find that both lists are important yet uniquely different.   

#2 South Beach Diet by Arthur Agatston

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You might find it strange that a diet book makes its way to our #2 spot, but with 29% of the elderly population in the U.S. considered obese in 2020, according to Statista.com, it’s no wonder health is perhaps the top concern among senior citizens.  As reported by the CDC, health consequences resulting from obesity include coronary heart disease, type 2 diabetes, stroke, high blood pressure, sleep apnea, and gallbladder disease. 

There have been endless books published on diet and health, some proving great nutrition plans, helping people not only lose weight but keep weight off, while others completely missing the mark.  The South Beach Diet is written by Arthur Agatston, M.D., a world-renowned cardiologist and associate professor of medicine at the University of Miami School of Medicine.  This fantastic book not only provides three phases of diets, with the first two-week stage designed to help you lose between 7 to 15 pounds depending on your current body mass index (BMI), but it also teaches you about the chemical nature of food and how it affects your body.  After reading this life-changing book and completing the three-phase diet, you will not only lose weight but be an expert on how to eat for health and longevity.

#1 How to Love by Thich Nhat Hahn

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Thich Nhat Hanh is a Vietnamese Thein Buddist Monk known for his zen teachings and spiritual practices worldwide. Hanh has written dozens of books detailing philosophies on personal happiness and growth, relationships, and even nutrition.  Out of all his incredible writings, How to Love is perhaps his most important book, as it provides wisdom on self-love, relationships, intimacy, children, and family. 

Dear reader, do you struggle with one of the above areas?  Do you have unresolved conflict in one of your relationships or even within yourself? As we enter our golden years, finding daily peace and joy is of the utmost importance.  How to Love is a masterpiece to accomplish precisely that, which is why we consider it the #1 book to read in retirement. 

Two critical parts of the book are the 20 Questions for Looking into Your Relationships and the Love Meditation.  Two key questions that stand out in the former include “are you able to offer your relationships freshness every day” and “are you able to handle the suffering of the other person in your relationship”?  The Love Meditation allows us to begin to calm our body and breathing and find deep peace.

How Much Water Should a Senior Citizen Drink per Day?

Article written by Rhianna DeVries - bio in Editorial Team.

We have all heard it… "drink eight glasses of water per day"! As it turns out, that that claim has no scientific evidence to back it up. Drinking fluids throughout the day keeps our bodies hydrated and running optimally, but how much water should a senior citizen drink every day? Below we detail the intricacies of daily water intake for senior citizens.

Is 64 oz Of Water Per Day Enough?

The daily amount of water a senior should drink daily depends on body weight, age, medication use, and fitness and activity levels. In general, a good rule is to divide your weight in half to calculate daily water intake by ounces, according to The Daily Meal.  For example, if you weigh 160 pounds, the appropriate amount of water is 80 ounces of water per day.  A cup holds 8oz, which equates to 10 cups of water per day. On average, senior citizens need 7 hours of sleep, which means you are awake 17 hours of the day.  That equates to about a cup of water every hour and a half of awake time. 

Daily Water Intake Chart by Weight

It is important to consider another key factor when calculating a senior's daily water intake.  As we age, our water content decreases.  According to Healthline, the amount of fluid in our body begins to decrease, meaning fewer water reserves are in our body.  The water reduction is caused by wear-and-tear on the kidneys, and as kidney function declines, so does our ability to retain water.

How Often Should You Drink Water?

Our bodies lose up to 2 or 3 quarts of water daily, and this amount must be restored to maintain the proper functioning of our bodily systems. Be sure to optimize consumption by drinking fluids at prime times of the day. Drinking a glass of water first thing in the morning helps flush out the waste your kidneys filtered overnight, according to Drink Hydrant.  Having a glass of water before meals can assist with digestion and prep the mouth and stomach for foods by moistening the organs beforehand. And, of course, drinking water after exercise ensures that you replenish lost water through sweat.

Tips For Drinking More Water As We age

Making a habit of drinking water consistently throughout the day can be a little tricky.  One tip is to make the water itself a little tastier and more exciting by adding sliced fruits and sugar-free flavor enhancers, which can, in turn, make you more interested in drinking it. Also, be sure to keep a water bottle or cup nearby as a reminder to take sips throughout the day, as well as a pitcher in the refrigerator for a quick refill. You can also make up for a portion of your daily intake by eating fruits and veggies with high water content, such as zucchini, cucumber, tomatoes, celery, strawberries, cantaloupe, and oranges, among others.  Try eating soup as an appetizer or main course several times per week. Ultimately, you can find the ways that work best for you by trying different strategies to staying hydrated.

Dangers Of Dehydration Among The Elderly

Our kidneys are the primary organ responsible for processing fluids efficiently.  Due to decreased kidney function as we age, seniors are more prone to going to the bathroom more frequently, resulting in less fluid retention.   Additionally, certain medications such as diuretics, laxatives, and chemotherapy drugs, can cause increased dehydration.  According to Georgetown University, three-quarters of people ages 50-64 take prescription drugs, and a staggering 91 percent of people ages 80 and older.

Due to the above factors, the danger of dehydration among seniors is a real threat.  Common health implications resulting from dehydration include dizziness, fainting, constipation, confusion and disorientation, and a drop in blood pressure.

Why You Should Get A Water Filter

The quality of water plays a huge role in our health and well-being. The water we drink, bathe in, and use for cooking needs to be of the highest purity. A good way to ensure the quality of water is by using a purification system that filters out any sediment or impurities. Most of the substances removed from drinking water are dissolved gases, minerals like lead and nitrates, bacteria, and other organic material. Your choice largely depends on your budget and the level of contaminants in the local tap water supply. Here is a wonderful article on how to choose a water filter, including some of the best options on the market today. 

How to Make Extra Money by Downsizing Your Home

Article written by Alex Milzer - bio in Editorial Team

It may seem like you have your ducks in a row.  The checklist you have been working on your entire life is nearing completion; the goals of purchasing a house, career milestones, and raising a family are checked off.  Every month, for decades, you have diligently added to your IRA and investment accounts, accruing to a nice bankroll for life after work.  Yes, everything is working out perfectly for retirement, as planned.

But wait, not so fast.  Most retirees live on a fixed income every month and do not have abundant money for travel, entertainment, or whatever else their heart desires.  Sure, the average retiree has accrued enough savings to live out the rest of their days without working, but not in excess.  However, don't go dusting off your old work shoes; there are plenty of ways to make a little extra cash in retirement.  One such strategy is downsizing your home, which we detail below.

Decluttering Unused Items and Selling Them Off

It is amazing what we find under the stairs, in the garage, and that extra bedroom used more for storage than guests.  Seniors have spent a lifetime acquiring an overabundance of unused possessions.  Who needs two vacuums, eight barstools, and an old pinball machine you mistakenly thought your grandchildren would enjoy but never play.  And sure, many items are family heirlooms holding real sentimental value, and it isn't easy to part ways with these precious items, nor should you.  However, some of the items lying around your house have real monetary value and hold no personal attachment, so these are the items you should look to sell.   

In the 21st Century, selling unused items is as easy as a click of a button.  Craiglist, Facebook Marketplace, and Next Door are some of the online platforms we recommend.  You can also host a garage sale.  Invite your neighborhood cronies and make margaritas.  A little booze should loosen their pocketbooks right up!

Renting Out Unused Bedrooms

Now that you have cleared out space by selling off your unused items, you are probably wondering what to do with empty bedrooms in your home.  One excellent option is getting a roommate, or perhaps you have a wing of the house or basement that could be rented?  Either way, by adding a second person in the mix, you end up saving a bundle on your rent or mortgage.  Airbnb is another option if you are a private person and prefer not to have someone sharing your space full time but rather once and while.

Roommate Matching Apps

With modern technology, finding a roommate is made simple.  Most retirees live on their phones, so check out these helpful roommate matching apps:

 Roomster.com

Roommates.com

www.circleapp.io

Of course, make sure you perform background checks on your rental candidates, both criminal and credit.  Most of the top renting and roommate apps include built-in background checks, making it simple and easy.  Having a roommate or renter is all about your comfort level.  The reward is dollars back in your pocket, so you have extra spending money in retirement.

Save Money on Utilities and Maintenance

If you already live in a one or two-bedroom apartment or house, this section might not apply.  Often, the home that you raised your family in is not conducive for retirement.  As empty-nesters, do you really need all that space? Hmmm…

Additionally, saving on small monthly items, like the yard and utilities, adds up to significant savings by the end of the year, even thousands of dollars.  By downsizing to a smaller home or apartment, you inevitably save money on water and utilities, putting money back in your pocket at the end of the day. 

One of the most considerable costs associated with owning a house is the water bill.  Zero scaping your yard would not only keep your water bill at a minimum, especially during summer months when spending is at its peak, but also is a good idea for seniors who are not avid gardeners and find law maintenance an inconvenience. You can also install energy-efficient, low-flow toilets with dual flush capability to not waste water every time you use the restroom.  Below is a breakdown of an average water bill for a home with a yard.

Water Bill Cost Breakdown

Several additional clever methods to save money on your utility bill include:

• Installing a smart thermostat that knows when you are home versus away.
• Turning down your water heater.  Most water heaters run too hot.  You can still enjoy a warm shower by turning down the temperature on the water heater a tad.
• Install LED Lights throughout the entire house.
• Use cold water for the washing machine.
• Use a ceiling fan instead of Air Conditioning.  If you live in a climate that is optimal for swamp coolers, they too are very energy efficient in comparison to air conditioning.

Relocate to the Right Location and Save Big Bucks!

The snow-capped Rocky Mountains or sunny beaches of South Florida?  This is precisely the type of question you are so privileged to ask yourself in retirement.  Many folks jump right into the decision, choosing the destination they covet the most without ever thinking about the financial implications.

One way to save money is by choosing the correct home x destination combination.  For example, a two-bedroom apartment on the Upper East Side in Manhattan in 2021 is $3,618.  On the contrary, a two-bedroom apartment is only $1,500 in Delray Beach, Florida (both stats according to Zumper).  That's an astounding $2,118 in savings per month.  Think of the new golf clubs or yoga products you could buy with that money. 

Driving becomes more of a hassle as you age, and having friends, family, restaurants, grocery stores, doctors, parks close by are all things to consider.  You can save a tremendous amount per year on car expenses by living close to all of your daily outings.  You might even want to consider getting rid of your car altogether and use rideshares like Uber or Lyft to get around.  According to mentalfloss.com, specific living scenarios are more cost-effective to get rid of your vehicle for rideshare.

5 Signs You Are Still in Love in Your Golden Years?

Written by Aaron Ainbinder. Bio on Editorial Team.

Our golden years are meant to be filled with adventure and passion.  As a senior, love can be a tricky thing to put your finger on.  After all, we've spent nearly a life time of trying find love and develop it. 

Love is the active concern for another's well-being.  Love is a verb.  It requires action.  Love, the noun, is a byproduct of Love, the verb.  Below are five signs that may show that you are still in love in your golden years.  Or maybe they will strike a chord in your heart and inspire you to action.

Do You Still Surrender to the Desires of Your Loved One?

Yielding to the desires of the one we love comes easy when the love is mutual. Surrendering to the wishes of the one we love is easy when the love runs freely on the two-way street of active concern for the other's well-being.  That the well-being and happiness of the one we love remains high on our list of personal values is a sure sign of still being in love in our golden years.  It is a sign that you have not allowed love to grow stale, perfunctory, and predictably missing.

Perhaps the Lady of the House wants to watch the International Rose-Growing Competition on television.  But that broadcast coincides with a college basketball game which her sweetheart has been looking forward to watching.  I will not offer my opinion as to which partner might subjugate their desires for the other's pleasure.  Perhaps both will yield to the other, and they wind up watching reruns of Lassie Come Home!  Such love… such love… such sweetening of the pot of peace and love in the home.  Neither cares what is on the boob-tube, as long as they are sitting together holding hands while Lassie once again rescues Timmy from some dangerous situation.

Do You Still Do The Little Things?

Still in love in your Golden Years?  A sure sign that you are still in love with your beloved is when you choose to slow down in meaningful ways and at significant times. If any of the below rings true for you, the odds are in your favor that love, the noun, is plentiful in your life.

• If you stop at a local flower store to buy your love flowers just because that special person makes your palms sweat when your mind drifts to thoughts of their touch, their smile, their eyes, and their reciprocated affection.
• If you skip a round of golf or yoga class when your loved one asks for a little time together.
• If you stop replying to text messages, phone calls, and other distractions when in the company of your beloved.
• If you cannot stop affectionately patting their behind when they pass by you in your home.
• If you cannot stop smiling broadly when some hopelessly idealistic romantic (like your humble author here) asks you if you still love your wife or husband or partner.
• When you and your heart-throb are at a quiet cocktail lounge, you slip the band $20 to play a few slow songs so that you can dance together to romantic music.
• When together at home in the evening – or even at lunchtime – you put some romantic music on the stereo system and ask your love if you may please have the next dance.
• When you find yourself caught up in our fast-paced world, you choose to slow down and enjoy a period of quiet time with your gal or guy.  Our go, go, go world will get by just fine without your active participation during those times which value, alone with your love.
• If you slow down, come into the moment, and let your love know that she or he is of the very highest importance to you.
• When you truly enjoy a stroll in the park, holding hands with the one who makes your heart glow.

Are You Still Soft and Compassionate with Your Partner?

Soft Shoulder road signs let us know that drifting off the highway will likely cause us harm.  Being gentle and compassionate with your loved one will likely bring great pleasure to both partners.

• Do you still listen to your partner when they need to be heard?
• Do you have a soft shoulder when your love needs to cry?
• Do you still hold your partner with the same love and care?
• Do you have a soft shoulder when your love needs support but does not need "fixing?"
• Do you have a soft shoulder when your love requires a safe place to lean upon for a spell?
• Do you recognize that you have let go of the need to be right and drop your ego?

Do You Still Honor the Peace and Sacredness of Your Relationship?

During moments when you are most tired and prone to be irritated, do you still honor your relationship's peace and sacredness? DO NOT DISTURB the peace and love of your home.  If you have to fight, fight naked.  As soon as you and your partner begin to squabble about some issue or another, stop, and both of you take off your clothes right then and there.  No touching allowed.  When you are both standing naked as the day you were born, your dispute may continue.  The upset will turn into chuckling, giggling, and laughter at how silly it was that you were arguing about whatever matter was of so much importance a scant few minutes ago.

Let us take nothing for granted, fellow seniors, least of all love.  Better still, let us not take being in love for granted.  Let nothing disturb the peace of your home and the peace of your love's life.  Remember that Love is a verb.  It requires action.  Do not ever take it for granted.

For more on love, travel, and other tips to living a full life in retirement, visit our Lifestyle Section. 

How to Prep Your Garden for the Spring

Article written by Rhianna DeVries - bio in Editorial Team.

Depending on where you call home, the effects of winter can manifest in different ways. From snow-coated rooftops to gloomy wet streets, winter is in full swing. If you’re an avid gardener, this might mean it’s been a little while since you’ve flexed your green thumb. And if you’re an aspiring gardener, this could mean you’ve been waiting on the sidelines with your seed packets, ready to grow. Now is your time: spring is on the horizon. And whether you’re a seasoned lover of gardening or if you’re just starting, preparing your garden for the incoming spring can feel like quite the undertaking. Not to worry though, we’ve got some great tips and tricks that will start you off on the right foot this coming spring season.

Order Your Summer-Flowering Bulbs and Seeds

Prepping for spring means doing a little planning and dreaming about the kinds of plants that you want in your garden in the coming year. Now - as the clouds obscure the sun and the winter chill turns your breath into puffs of air before your eyes - this is a great time to settle down in your home with a warm beverage and do some online browsing for the plants that make up your dream garden. You can also make a quick trip to your local gardening store for your favorite summer-flowering seeds and bulbs.

No matter if you choose to browse bulbs and seeds from the comfort of your home or a local garden center, this is a great way to escape the cold by daydreaming about your future bright, colorful sunny days ahead, and which flowers and plants you want to paint your garden. From black-eyed Susans to butterfly bushes, hydrangeas to lamb’s ear, there are plenty of summer plants to choose from to create your dreamy summer garden.

Sow Seeds That Need Longer Seasons

Geraniums, begonias, and peppers are just a few of the plants that need a little bit more time in the soil, and January and February are prime time to get their growing process going. Though, it should be noted that these seeds will need to be started in a heated propagator to ensure their growth. For instance, if you have a greenhouse or enjoy gardening indoors, it might be wise to begin sowing your antirrhinums (snapdragons) and dianthus (carnations/pinks) sooner rather than later.

Or, if you’re more into growing plants for your dinner plate, you can begin planting your strawberries, raspberries, and blueberries to get an early crop in the summer. Of course, this is providing the soil isn’t waterlogged or frozen. When planting your berries early on, try to choose sunny sites with free-draining soil. In general, it’s a good idea to start growing whatever you can/want to indoors to get a head start.  Other plants for your plate that can be started indoors include hardier vegetables, such as onions, potatoes, some lettuces, and artichokes, as well.

Organize and Clean Out Your Shed

These mid-to-late winter months are the ideal time to get some work in before the sun comes out and gardening season is in full bloom. It would be helpful to take the opportunity to build a wonderful foundation for your plants to bloom in to prepare for the beautiful gardening season to come. You can get a jump on this opportunity by starting your spring cleaning a little early and cleaning out your shed. Below are several shed organization tips.

Starting strong often means having the right gardening tools and workspace and keeping your tool maintenance updated and consistent. So, take a look at your shed and get to cleaning! Rid the space of things you do not need or items that no longer work, then get to sharpening blades and oiling hinges. You can use a mill file to sharpen your knives and add on some penetrating oil that’ll do well to remove and prevent corrosion of the tool. Well-maintained, sharpened, and oiled tools make for a much easier time digging, turning soil, and gardening in general.

You can also consider upgrading or adding to your collection of tools and supplies while you’re evaluating your space and belongings. It might also be beneficial to look at what resources you have regarding plant support and replenish your stock of fertilizer and soil amendments accordingly. While you’re at it, you can also look into building any structures you’ll need for the coming spring, like tomato cages that you’ve wanted to DIY. Essentially, it can help knock out the duties that can be done indoors during the cloudy winter weather so that when spring hits and the sun comes out, you can maximize the time you spend in the sunshine doing what you love.

Prune Your Trees and Shrubs

Many trees and shrubs need a good pruning this time of year. This is especially true for those plants that bloom on new wood. For example, some plants you might want to think about pruning around this time are butterfly bush, redbud, roses, wisteria, and more. Late winter and early spring are prime-time for pruning back old wood on your trees and shrubs because you’ll be able to see the branch structure more clearly, and it allows you to shape the plant before the buds break out of dormancy.

But first, you should consider a few things before you grab your sheers and get to work. First, as you prune, be sure to use a clean rag and some isopropyl alcohol to sterilize your pruners before each cut you make. This is so that you can avoid spreading disease around the garden (think of pruning a little bit like surgery—you would not want a doctor to use an unsanitized scalpel on multiple patients). Also, bear in mind that it is also good practice to add a little bit of fertilizer to the soil after you prune to ensure that your plant has the nutrients to draw from to heal quickly afterward. Of course, make sure that you are pruning the right plants to begin with; specifically, avoid pruning plants that bloom on old wood, such as spirea, camellia, and rhododendron lilac, and magnolia, just to name a few.

How to Prep Your Garden Soil for Spring

Choosing when to prep your soil depends on whenever the frost lifts in your area, but once the soil is workable, it is a great time to get started prepping for the spring. During the winter months, soil often becomes compacted. Loosen up your soil by tilling or turning it with a tiller or a sharp spade (which, hopefully, you sharpened as necessary when cleaning out your shed or gardening storage space!). As a general rule, you’ll want to work to a depth of 12 to 14 inches to loosen up your soil. Well-composted mulch or leaf litter would be great to mix in (but if it is too fresh, feel free to remove it).

Then, you can add compost and soil amendments. Soil tests can show you where your pH and nutrient levels are, so you can choose what supplements to add. However, it’s worth noting that if you have poor or clay-based soil, it will be imperative to add a healthy compost layer. This compost will improve the soil’s texture, moisture-retention, and nutrient content, making it that much more livable for your plants. Then, lightly rake and water the soil to help it release any air pockets, and allow it to settle down into its new home in the ground. Finally, keep in mind that if you have soil that is particularly poor in nutrients, it might just be best to build a raised garden bed above it as an alternative. You can pick and choose the soil and content you would like to sow your seeds into this way.

Clean out Weeds, and Rid your Garden of Pests

Start with a bit of spring cleaning by clearing out any weeds that have appeared, and be sure to eradicate your garden of any debris. The goal is to get your space back to merely the bare soil. If you have a compost pile, place any dead organic matter into your compost, and keep any well-composted organic matter or mulch where it is. This well-composted material can stay put to be incorporated into the soil later on. Fresh mulch should be raked away to expose the bare soil underneath.

While you’re at it, be sure to eradicate your garden of any weeds, and take extra care to be diligent with those that might still be alive. Remove these living weeds from the soil by taking them out by the roots to minimize the chance of the weeds resprouting, growing, and spreading. Then, place them in the middle of whatever compost pile you still have working. While in the compost pile, the heat will kill the weeds before any seeds can germinate. Leaving any living weeds around can open the opportunity for the weeds to return and compete with the plants you want to garden.

If your garden tends to have caterpillar problems, be sure to thoroughly weed all your garden beds and turn over the soil. By turning over the soil, you will be able to find any hidden pests that have overwintered in your gardening spaces, and you can remove them. This is also true of pests such as cutworms—cutworms are early-risers that reveal themselves early in the spring, and they’ll be sure to attack your seedling plants. So, while you’re cleaning out your weeds, make a little extra effort to rid your garden of pests while you’re at it.

Conclusion

You do not have to wait for the sun to peek out from behind the winter weather gloom to start your gardening. Whether you’re a long-time lover of gardening or a blossoming green-thumb, there are plenty of ways you can get started this winter to prepare your garden in the spring for its best season yet.   You can read more about gardening in our home and garden section.

2021 Best National Park Road Trips for Aging Adults 

Written by Aaron Ainbinder- bio in Editorial Team.

"Road Trip!" Thinking back a few decades or more, those two words had a completely different meaning to me than they do today.  Still and all, a road trip to the great outdoors sounds excellent to me today.  I would bring along some favorite Grateful Dead and Allman Brothers CDs to enjoy while driving the road less traveled. 

We are blessed to live in a country with numerous wonderful national parks.  Below is a list of some for you, Dear Reader, to consider exploring.  Plan now, just toss some necessities into a bag or two and hit the road.  We could all probably do some good for ourselves by putting the big city and the comforts of home in our rear-view mirror.

Colonial National Historical Park - Virginia

Found near Interstate 64 in Virginia, this park is at the heart and soul of our nation's birth. The Colonial Parkway is a beautiful 23-mile trek connecting Williamsburg, Yorktown, and Jamestown.  This is where our great nation was birthed as an independent nation.  In April of 1607, following many months crossing the Atlantic, 144 hearty folks from England landed on the east coast of America in the calm waters of the Chesapeake Bay.  The rest, as we say, is history.  Imagine coming to shore in a land unseen by European eyes, with no coffee shops, information kiosks, or fast-food restaurants.

Visiting the Nelson House, home of Thomas Nelson Jr., a signer of our Declaration of Independence; visiting the York County Courthouse and the York Parish Church; our minds can be carried back to the days of our first pilgrims.  The Georgian buildings in Old Yorktown further allow an opportunity to witness where the American Revolution's last fighting took place.

Mammoth Cave National Park - Kentucky

Mammoth Cave National Park is located at 1 Mammoth Cave Parkway, Mammoth Cave, KY. 

The Mammoth Caves have been, and continue to be, carved by 7 miles of the Nolin River and 16 miles of the Green River.  Also to be found are many miles of streams meandering in and out of the cave systems.  This national park has many limestone caves and wildly rugged natural landscaping bedecked in lush forests.

The caves themselves cover more than 412 miles of passageways, which have been surveyed and cataloged.  Over truly countless years, our biped ancestors have made use of the caves, both for shelter and sustenance.  Saltpeter has been mined from the caves and was used in the early making of gunpowder.  In addition to saltpeter, a wide variety of minerals have been found in the caves.  Artifacts found in the caves date back as far as 5,000 years and include Native American inhabitants' historical findings.

The two rivers are each rich in a wide variety of fish and mussels.  In particular, the Green River is home to one of the largest and most diverse populations of mussels in the eastern United States.  Visitors will also find various types of forests and grasslands boasting over 1,300 different species of plants.  One does not need to be a botanist or ichthyologist to appreciate the splendor of the rich diversity of what grows in and around the Mammoth Cave National Park.  The place is sure to pique the interest of all of us, whether we are a scientist or not.

Bent's Old Fort – National Historic Site in Colorado

Step back in time to the days when the West was being settled and explored.  The trading post at Bent's Old Fort is an accurate reconstruction of an 1840s adobe fur trading post.  Located on the Santa Fe Trail mountain branch, historians have recreated the entire scenario of those bygone days.  You can see where the Arapaho and Cheyenne tribes came to trade peacefully with trappers and traders.

You and your companions can see the same kinds of animals used at that time in our nation's history.  You can watch and sometimes participate in riding, grooming, and observing the work of horses, mules, and oxen.  The comforts we take so much for granted today were obtained solely through hard work some 180 years ago.

Hiking along the Arkansas River for a mile and a half, visitors to the park can look forward to seeing many species of birds, along with cottonwood trees and the marsh that feeds both.  The Arkansas River ecosystem was, and remains to this day, crucial to the Santa Fe Trail and Bent's Fort.  You may even find yourself humming the old Davey Crocket tune from the 1960's TV show.

Black Canyon of The Gunnison National Park – Gunnison, Colorado

Just outside of Gunnison, Colorado is the Blue Mesa Reservoir fed by the Gunnison River.  The Blue Mesa boasts almost 100 miles of shoreline and is 20 miles long.  At the end of the reservoir, you will find the Black Canyon of The Gunnison National Park.  Water has to flow somewhere, and, in this case, it has been flowing somewhere for an incredibly long time, carving out ancient rock along the way.  During that time, the river has sculpted one of the most overwhelming, pulse-quickening, and deep canyons to be seen.

Estimated to have been wearing away rock for about 2 million years, the walls of the Painted Canyon rise 2,250 feet from the river below.  The river itself, inside of the canyon is incredibly deep and can be accessed by boat from the far end of the canyon.  It can also be accessed by hiking down the canyon's walls.  Keep in mind, however, that there are no guardrails and the unmarked trails are narrow.  This hike is not for the faint of heart, nor is it for inexperienced hikers.

Three campsites are available at this national park.  The South Rim Campground provides wonderful views of the Painted Wall.  The North Rim Campground allows for the visitor to enjoy smaller campsites and shady spots to relax.  The East Portal Campground is next to the park itself in the Curecanti National Recreation Area.  Weather in the Gunnison area is known for dramatic changes from day to day. Bring clothing for all temperatures, and check weather forecasts along the way.

Carlsbad Caverns National Park – New Mexico

Imagine yourself as a vast deposit of limestone and then having sulfuric acid dissolve large parts of you over the millennia, leaving behind more than 120 caves and caverns.  I wager that your imagination never went there before!  Lechuguilla Cave is our nation's deepest limestone cave, at 1,567 feet.

Also to be found in the park are sea ledges formed long ago, long before the ocean hitchhiked out California's way.  Deep canyons, beautiful desert flora and fauna, and incredible peace and quiet await you at Carlsbad Caverns National Park.

Human activities are to be noted at this national park, dating back to prehistoric times and European exploration.  There are many reminders of American Indian history in the area and commercial and tourism development.  Fortunately, the park has been well tended to, and its history is available for all to learn from and enjoy.  Carlsbad Cavern itself is one of the largest caverns in the world.  It is easily accessible for all ages and levels of mobility.  The museum at the park boasts approximately one million artifacts, well protected and preserved.

Grand Teton National Park

In northwestern Wyoming, the Teton Range boasts a 40-mile-long mountain front with eight peaks over 12,000 feet in height.  The Grand Teton itself is just shy of 13,800 feet high.  More than 100 lakes are found in the high backcountry.  The scenery is stunningly beautiful and pristine, as all high mountain parks are, much to our collective delight.  These are the very mountains that drew the Old West's mountain men to them. With over 200 miles of trails for hiking and the Snake River to float down and fish on, this is a must-explore national park.

Visitors regularly see moose, deer, pronghorn antelope, and buffalo.  Black bears can be found within the forested areas, and grizzly bears can be seen in the northern park areas.  As in all wildlife settings, it is best to leave the animals alone and give them plenty of room for their own homey, natural environment.  Visitors can expect to see more than 300 bird species, including peregrine falcons, hawks, and bald eagles.

More than 7,000 feet above the Jackson Hole, Wyoming valley, the Grand Teton National Park fills the Wyoming city's skyline.  Park elevations range from 6,320 feet on the valley floor to the 13,770 granite peak of the Grand Teton.  Summer bursts forth with wildflower-filled meadows and tumbling streams filled with fish and fish-hungry bears.  The Snake River meanders along this stunning and incredible scene.

With a relatively short and warm summer season, all life in this part of America has adapted for its survival.  Snowy and bitterly cold from November until May, winter gives way for a scant few months for flora and fauna to grow and reproduce before pulling back for another frigidly cold winter.  Such a stark environment of birth, growth, and rebuilding tends to create hearty creatures.  This is a road trip worthy of any of us, particularly when we have reached a stage of life that, hopefully, allows us the freedom to travel, explore and enjoy the beauty of our land.

Yellowstone National Park

Established by congress in 1872 as our country's first National Park, Yellowstone is probably our national parks' best-known.  Even Yogi Bear, that icon of picnic basket-swiping bears, owes his existence to this park.

Located in Wyoming's northwest corner, Jellystone, I mean Yellowstone, stretches into small parts of Montana and Idaho.  Yellowstone is one of our world's outstanding wildlife preserves, where the natural and native creatures do not need to fear any but their natural fellow-animal foes.  If I were a bear, this park is where I would want to make my home.

Our earth's forces show themselves throughout this park, from natural hot springs and geysers to towering mountains and pristine waters.  More than two million acres have been set aside for permanent protection as our nation's first nature preserve.  From the comfort and safety of your car, you can drive the grand loop road and view the outdoors through the windows of that enclosure. That's one way to experience Yellowstone anyway.

You can also pack some gear, park the car and explore some of the thousands of miles of trails in the park.  There are also 12 campgrounds with more than 2,000 campsites.  From daytime hikes to backcountry exploratory treks, we have the opportunity to leave our modern world, for the most part, behind us.  Of course, there are lodges we can sleep in and just enjoy hiking about during the day.  That, too, is a wonderful plan for a road trip.

With a few hundred geysers, a petrified forest, almost 300 waterfalls, and countless species of wildlife to watch for, Yellowstone National Park is a destination all of us would do well to head towards at least once in our lives.  When I head that way someday, I plan to pack an extra picnic basket just for Yogi and Boo-Boo to enjoy.  I will ask Mr. Ranger where I can find that cartoon duo, favorites from my childhood.  Perhaps Mr. Ranger will instruct me that Yellowstone Park is just around the next bend in the road.  He might also tell me that Yogi and Boo-Boo's cave is just north of Alex the Antelope's house.  I am overdue for a long talk with them all.  There is much that I still do not understand.  That is what road trips are for….understanding.

Whatever direction your next road trip beckons you from, answer the call if at all possible.  Too often in life, we put off the most beneficial activities and most enjoyable for ourselves.  We all live in a world that is too often too busy, and too seldom do we make a choice to slow down, pack some gear, and hit the road for a spell.  It just might do our world some good if each of us unplug, tune out the noise, and take a road trip to visit our own Yogi Bear, wherever he or she may dwell, somewhere down the road in a national park.

Bonus Question – without looking it up via an internet search, what was Yogi's girlfriend's name?

Bonus Question Prize – a virtual high-five from your humble author.

Best Gardening Tools for Aging Adults

Article written by Rhianna DeVries - bio on our Editorial Team. 

Gardening has become increasingly popular over recent years, and for good reason: not only has gardening been proven to be a therapeutic and relaxing way to pass the time, but it's also a great way to get some fresh air, get the blood pumping, and maybe even grow some plants in the process. However, gardening comes with some pretty heavy-duty tasks. Thus, gardening can be uncomfortable or even painful for those suffering from chronic pain or mobility impairments. But no need to worry: if you experience discomfort or pain from stooping, kneeling, bending, or standing for long periods, there are plenty of alternative gardening tools suited to your needs. With the right tools, gardening can be made much more accessible, leaving you to continue to enjoy this lovely pastime. Here are the best gardening tools specifically designed with seniors in mind.

Raised Garden Beds

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Do you have trouble stooping and bending to tend to your garden beds? Then consider bringing them up to your level. Raised garden beds make gardening more accessible by allowing gardeners to choose the bed's level based on their ability to reach it. And these beds are incredibly versatile, too, meaning that you don't have to sacrifice your choice of plant to benefit from the comfort that raised garden beds provide. From flowers to fruits, veggies to perennials, you'll still be able to garden everything you love.

Raised garden beds are beneficial for wheelchair users or those with arthritic joints who find bending and kneeling to be painful. If you're in a wheelchair and considering a raised garden bed, be sure to choose a bed at a height that allows room for the wheelchair to slide underneath it so that you can have full access to your plants. Or, if you can stand independently, consider opting instead for a bed at about waist-height to maximize comfort and reach.

Rolling Garden Seat 

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Countless inventions make navigating upkeep in the home more accessible. From fold-out stools that can be used to minimize the need to crouch or kneel for long periods of time to kneeling pads that can decrease the impact that a hard floor can have on one's knees, there are all sorts of gadgets to choose from that can make your life a little easier. The rolling garden seat is no exception. Like the raised garden bed, the rolling garden seat can mitigate the necessity of kneeling and bending when tending to your plants. 

Rolling garden seats assist in the completion of gardening tasks that are lower to the ground. You can feel at ease weeding, pruning, and planting since the rolling garden seat allows you to sit instead of placing unnecessary strain on your back and knees. This seat also makes sure you can take regular breaks: instead of having to stand and move to a more comfortable sitting area, you can sit back and resume your tasks when you're ready. Rolling garden seats are also specifically designed for all-terrain environments, which means that most of them can stand the test of time and grime. In all, a rolling garden seat can prove to mitigate back and joint pain, all while providing a comfortable way to enjoy your garden. 

Ergonomic Hand Tools

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Whether you're a beginner with a blossoming appreciation for your new hobby, or a green-thumb with years of experience, every gardener needs gardening tools. But operating gardening tools like a fork, trowel, or scooper can be complicated if you experience limited mobility in your hands and wrists (not to mention, these tools can definitely strain the wrists of those who use them, which can lead to further discomfort and pain). This where easy-grip tools come in handy (excuse the pun)!

For instance, Easi-Grip, a company that specifically designs a range of tools for people with impaired dexterity, creates a wide variety of gardening tools. These tools are usually much lighter and far more ergonomic, and because of this, they are much easier to grip and use. Easi-Grip tools are designed to alleviate joint pressure while increasing control and comfort. This same company even creates handles that can be added to your traditional gardening tools after-the-fact, including handles that convert the tools you already have into more ergonomic alternatives. This way, you can save a little money by not having to buy all new tools, as well as avoid wasting resources by throwing out your well-loved pre-existing collection of tools.

Stand-Up Weed Puller

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There's a reason pulling weeds is viewed as one of the worst parts of gardening. Pulling weeds is no picnic: the constant stooping, kneeling, and exerting yourself to pull at deeply rooted weeds while on all fours for hours at a time can take its toll on the body. If you're a gardener, you know just how time-consuming and exhausting pulling the weeds can be. Queue: the stand-up weed puller.

Stand-up weed pullers take bending and kneeling out of the equation, which in turn can mean less joint and back pain. This tool allows you to uproot those pesky weeds without moving between kneeling and standing, which can also reduce the risk of a fall. It's also effortless to use: place the device over the weed, step down on the foot platform to plunge the tool into the soil, and then press on the handle to pull the weed out (think of it as a very adjacent version of the claw machine, and the prize is a fully-weeded garden, but without the back pain).

Garden Rocker

CLICK FOR AMAZON PRICING ON GARDEN ROCKER

Want all the benefits of a rolling garden seat, but with a little bit more reach for deeper flower beds? A garden rocker is a stationary version of a rolling garden seat, except the rocker allows the user to swivel instead of roll. The swivel function increases your range of reach by allowing you to rock forward and reach more plants. The garden rocker is even more applicable to deeper garden beds because it will enable you to lean further over the bed without fully folding your back at the hips, which would require you to use a garden seat.

The garden rocker is especially great for those who suffer from chronic pain, osteoporosis, or any condition that can make kneeling and bending difficult. To aid in your comfort and access, the rocker's seat is also adjustable, so you can adjust it based on the height of the plants you are tending. This makes the garden rocker great for planting, pruning, weeding, and deadheading flowers without having the backache that comes with bending low for long periods. As a bonus, the bottom part of the rocker can be used to hold your small tools.

UV Protecting Sun Hat

CLICK FOR AMAZON PRICING ON UV PROTECTING SUN HAT

Of course, no matter how ergonomic your handles or how well-positioned your flower beds, it's essential that you protect your body while you're out enjoying the sunshine. And that includes taking care of your skin. Sun protection is vital for people of all ages, but when you get older, your skin becomes much more fragile and susceptible to sunburn. This vulnerability, combined with the physical activity demanded by gardening, high temperatures, and direct sunlight, can make for a dangerous mix. All of these factors, as well as being dehydrated, increase the risk of heat-related illness, including heat cramps, heat exhaustion, fainting, and even heat stroke.

In order to decrease your risk of falling prey to the sun's UV rays, consider investing in a wide-brimmed hat, which not only protects your scalp, back of your neck, and eyes. Just like your skin, your eyes are also significantly impacted by sunlight. And in seniors, there are changes in the eye structure that can cause poorer eyesight and peripheral vision. Exposure to harmful UV rays can cause any number of things, from mild irritation to permanent damage to your cornea and conjunctiva. You can avoid harm caused by exposure to the sun by wearing plenty of sunscreen, drinking water, dressing in looser fitting, light-colored clothing, and lastly, investing in a quality wide-brimmed hat (and maybe a pair of matching sunglasses to tie it all together).

Thick Kneeling Pad

CLICK FOR AMAZON PRICING ON KNEELING PAD

The kneeling pad is an "oldie-but-a-goody," and for good reason. These cushion-like pads are simple, easy to use, easy to store, and, above all: they work. Kneeling pads lessen the hard ground's impact on your knees by providing support and a comfortable surface from which to position yourself while tending to your garden. If you're looking to lessen the effect that kneeling in the soil or gravel can have on your knees, the answer might lie in a simple foam cushion.

Of course, the value of a kneeling pad lies in its thickness--be sure to opt for one that is thick enough to protect your knees from the hard ground underneath. The thicker the cushion, the more it can level the ground beneath you and protect your knees. When deliberating on the pad's thickness, consider investing in a higher-quality version that will not break down or compress with wear and tear. Higher quality kneeling pads usually top out at around 10 to 15 dollars, which is an excellent investment (the alternative is buying a $5, lower quality version and needing to replace it more frequently).

Conclusion

Gardening offers a lot of value to one's life; putting effort in over time and watching your seedlings bloom and grow can be incredibly fulfilling, not to mention a great way to get some fresh air and sunlight. With age, continuing to enjoy this relaxing pastime can become more difficult as mobility impairments and chronic pain can become more relevant. But that doesn't mean you need to give up gardening. These innovative and thoughtfully designed tools can not only make your gardening experience more accessible but more enjoyable, as well.  Read more about gardening in our Home and Garden Category. 

Best Foods To Boost Your Immune System

Article written by Rhianna DeVries - bio on our Editorial Team.

From “an apple a day keep the doctor away” to “you are what you eat,” we’ve all heard countless sayings on how to maintain our health and protect ourselves from illness and infection. But now, more than ever, it seems especially pressing to take agency over our bodies and do what we can to protect them. We can do numerous things to boost our immune system, including getting sufficient sleep and eating the right foods.  With that said, here are some of the best foods to boost your immune system.

Broccoli

Broccoli is one of the best veggies you can put on your plate, and it’s one of the immune-boosting basics. Packed with nutrients and vitamins that help boost your immune system and protect your body, broccoli is as versatile and yummy as it is good for you. It’s filled with Vitamin A, E, and C and the powerful antioxidant glutathione. Just remember: don’t cook it too much, or, better yet, try to eat your broccoli raw. Broccoli loses nutrients the more it’s cooked, so it’s best to minimize how much you cook this fantastic vegetable. If you find you prefer it cooked to raw, then make sure to steam it to maintain all of those immune-boosting vitamins and antioxidants. Broccoli is also a great food for anti-aging skin effects.

Garlic

Garlic is so versatile that it is found in dishes all around the world. And not only is it delicious, but it’s also great for you. From slowing down the hardening of arteries to the possibility that it can lower cholesterol levels and blood pressure, garlic has a lot to offer you. Garlic contains heavy concentrations of allicin and other compounds that contain sulfur. The properties of raw garlic can combat skin infections through its ability to fight fungi, bacteria, and viruses; however, this means you have to use the real stuff to reap the benefits. Garlic flavored seasoning or powder will not cut it if you want to get the bang for your buck on its health benefits. So, next time you’re cooking, keep an eye out for any opportunities to add raw garlic into the mix—it won’t just add flavor, but necessary nutrients as well.

Spinach

Behold one of our earth’s superfoods. Spinach is densely packed with folate, which helps your body create new cells and repairs your DNA. It also has tons of fiber, is chock-full of antioxidants, is rich in vitamin C, and is filled with beta carotene. All of this combined can increase your infection-fighting ability. Much like broccoli, spinach is best eaten raw or lightly cooked so that it retains its nutrients. As an added benefit to lightly cooking spinach, the cooking process makes it easier to absorb Vitamin A and other nutrients.

Yogurt

Probiotics have been very popular recently, specifically in terms of kombucha. But if drinking kombucha isn’t your thing, there are plenty of other ways for you to reap the benefits of probiotics: yogurt, to start. Fermented products-like kombucha and yogurt- that contain probiotics may ease the severity of colds. The effectiveness of eating yogurt is directly impacted, of course, by the kind that you buy. To make the most out of your yogurt-eating, keep an eye out for labels indicating that the yogurt contains “live and active cultures.” Greek yogurt, specifically, is excellent for this, and it is also a great source of protein. Also, keep in mind that the plain variety of yogurts is better for you than the kind that is flavored or packed with sugar. Instead, opt to add your toppings and mix-ins, and consider adding fruits or nuts from this list to get double-duty for immune boosters. In tandem with these benefits, you can also seek out yogurt with added Vitamin D: studies have shown that people with low Vitamin D levels are more likely to get the flu or colds, so be sure to stalk up when you can.

Green Tea

White, black, and green tea are all hailed for their health benefits. All of these teas contain polyphenols and flavonoids (a type of antioxidant) that fight diseases and seek out free radicals that damage your cells and destroy them. But green tea is especially excellent at providing high levels of epigallocatechin gallate (EGCG), which is a powerful antioxidant and successful at enhancing immune function. The secret that sets green tea apart is in the tea-making process: since green tea is steamed and not fermented, the EGCG stays intact.

Poultry

There’s some science to back-up reaching for the chicken noodle soup whenever you’re sick, and the power is in the poultry. The poultry in chicken soup could help lower inflammation, thus improving any symptoms you may have from a cold. This also applies to turkey, which, like chicken, is high in vitamin B-6, which is responsible for many of the body’s chemical reactions and helps form new and healthy red blood cells. You only need about 3 ounces of chicken or light turkey meat to reach about one-third of your daily recommended serving of B-6, maximizing the nutrients you get from your soup.  You can boil chicken bones to create stock or broth containing gelatin, chondroitin, and other nutrients vital to immunity and gut health. As a bonus, chicken soup also contains carnosine, a chemical that can protect from the flu virus. If you don’t have the time to home-make your chicken soup, though, no need to worry—store-bought soups work just as well.

5 Steps for Better Sleep as We Age

Article by Alex Milzer - bio on our Editorial Team. 

Some people believe if you sleep naked, you will get better sleep.  It is funny the things people conjure up to get a good night's rest.  The truth is, as you age, your body not only produces fewer growth hormones, decreasing your levels of REM sleep, but you also produce less melatonin, and therefore experience more fragmented sleep.  This leads to the utmost important question.  As we age, how do we increase sleep production while also improving its quality? 

Step 1: Figure Out How Many Hours of Sleep you Need

Try an experiment. Turn off your alarm clock and block any distractions that could wake you, like your phone.  Be sure to keep the window blinds cracked a bit so that some natural sunlight can get in at dawn.  Then proceed to go to sleep.  When you wake up in the morning, count how many hours your body allowed you to sleep.  One attempt can be deceiving.  So be sure to go the whole week following the same process.  After a week, you probably will know how many hours of sleep your body needs for a full night's rest. 

Why is this important? Because people tend to fall asleep at various times of the night but set their alarm at the same time every morning.  Consequently, your total hours of sleep fluctuate, causing your nightly average of sleep to vary, as well.  If you know that you need 7 hours of sleep, for example, and you should wake up at 5 am, you should fall asleep at 10 pm.  But if you happen to fall asleep at 11 pm, then push your alarm to 6 am so you can get your full 7 hours.  Unless you HAVE to wake up at your usual time, don't sweat; adjust your sleep schedule slightly.  Your body will thank you during waking hours!

Age Chart - Hours of Sleep

Step 2: Figure Out What Time You Ideally Want to Wake Up

The ancient Greek philosopher, Heraclitus, stated, "life is in flux." The time you arise in the morning is also changing during different stages of life.  At one time, you may have needed to wake up at 5 am every day for work, but now you can sleep as late as 8 pm if you choose.  At this time in your life, you need to decide exactly what time is best for you to wake up in the morning.  So, let's say you want to wake up every morning at 6 am.  You also know that you need a good 7 hours of sleep to feel fully rested, then hypothetically you should be asleep by 11 pm.  The problem is that people tend to go to bed later than they should, based on their wake time.   

Since this is a common problem, how do we ensure we consistently go to bed at the correct time every night?  The solution is committing to arise every morning at your desired time for one week straight, regardless if you don't get a full night's rest.  After a week straight of waking up at your preferred time, your body will reset its Acadian rhythm, and you will start to get tired earlier in the night, forcing you to go to bed earlier.   

Step 3: Prioritize Your Morning Before Going to Bed

One of the main reasons people can't fall asleep at night is they suffer from the "monkey brain" phenomenon. Meaning, they lay in bed trying to fall asleep, but their brain is going through all of the things they have to do the next day, ultimately causing anxiety and procrastinated sleep.  One effective solution is to prioritize your morning before going to bed.  Try writing down five things you are going to accomplish before noon.  This way, there is no uncertainty about your game plan for the first half of the day.  Consequently, when your head hits the pillow, you have defeated the monkey brain and can close your eyes and enjoy the present moment.  By clearing your mind of tomorrow, you can relax and be more mindful now.  Here is a whole category dedicated to mindfulness.

Step 4: Avoid Napping During the Day

Napping during the day can negatively impact sleep production at night.  Generally, you should avoid napping, as studies show a correlation between napping and the inability to fall asleep at night.  According to Sleep Foundation, if you take a nap, the ideal length should be between 10-20 minutes and should occur before 2 pm. If you are an avid napper, try going outside and taking a walk in the sunlight when you usually nap.  Sunlight and light exercising can naturally boost energy levels. 

Step 5: Get Proper Nutrition and Regular Exercise

Physical health and sleep are interconnected.  On the one hand, poor sleep leads to increased chances of weight gain.  And on the other hand, overweight or even obese people have a higher risk of inadequate sleep production. It's a double edge sword!

Common health problems resulting from being overweight include depression, gastroesophageal reflux disease (GERD), obstructive sleep apnea (OSA), osteoarthritis, and asthma. All of which can cause poor sleep.  

Regular exercise and conscious diet choices help increase sleep production in numerous ways.  Not only are we less likely to become overweight and obese, avoiding the above health problems, but we also are more self-confident, less anxious and depressed, have a better immune system, and overall happier.  Optimal times to exercise are during the morning and mid-afternoon.  Try avoiding exercising late a night, as this could give you a boost in energy, pushing back your bedtime hour.  Here is a full category on the topic of exercise and nutrition. 

Our Preferred Yoga Mats

Liforme Original Yoga Mat

A premium yoga mat this one is, available for about $150.  It comes with alignment markings on the mat.  This feature benefits experienced yogis and beginners alike, helping all to keep proper body position in mind.  It is designed to be non-slip, eco-friendly, sweat-resistant, and biodegradable.  Though it is less than ¼" thick, this mat provides superior support for the user's body.  It is 72" long, just under 27" wide, and weighs about 5 pounds.  The "GripForMe" material supplies a warrior-like grip to the user.

Jade Harmony Professional Natural Rubber Yoga Mat - Long

This mat comes in both extra-long (74") and standard size lengths and is manufactured with 99% natural tree rubber.  It contains no latex, plastics, PVC, synthetic rubber, or harmful chemicals.  The surface has an excellent grip to it so that your feet and hands stay where you place them.  This mat is 3/16" thick and comes in 9 different colors, so matching a mat to your yoga attire is easy.

AG ACTIVEGEAR Large Yoga Mat – Non-Slip

This is a very large, unique, and durable premium yoga mat, measuring 7'x5'x.31" for about $120.  Some of us like to have extra room for poses without going off the width of a standard yoga mat. They are designed for yoga, Pilates, stretching, or any exercise done barefoot.  It has a non-slip grip on both sides of the mat and comes with storage straps and a travel bag.  This mat may be too large for use in a regular yoga class, where a standard size mat is more appropriate.

Manduka PROlite Yoga Mat

Sticky on both sides, this mat provides stability for the user, and the mat will not slip on the floor while in use.  Weighing only 4 pounds, it is the right choice for those of us who do yoga other than in our homes.  There is a lifetime guarantee on the mat, and it is 100% latex-free.  Though non-sticky, it is slip-resistant even when wet from sweat.  Comes in four colors – Cherry Lite, Purple, Olive, and Midnight.

YOGA Accessories 1/4'' Extra Thick Deluxe Yoga Mat

An excellent value for about $20.  Other high-end mats can run upwards of $100 or more and, while indeed of very high quality and durability, that price point may be out of the budget many of us have.  With ¼" thickness, this mat provides excellent support for older knees, hips, and backs.  It is a very sticky heavy-duty mat, 72 inches long, weighing in at 3.6 pounds.  This makes it easy to travel with.  Available in 25 colors and free from latex and heavy metals.

Yoga Mat Materials 

Pay attention to the material which is used in constructing your mat.  Eco-friendly mats are available, made from non-toxic and biodegradable plastic, plant fiber, or natural rubber latex.  We sweat (or glisten, if we are ladies) while doing yoga, and the materials in our mats have a good chance of being absorbed into our bodies.

In a nutshell, open-cell yoga mats are absorbent.  Closed-cell yoga mats have just the opposite composition and function.  Open-cell mats work well for the humidity in heated yoga and people who sweat a lot.  A downside of this is that the mats absorb bacteria and can be challenging to clean.  Acidic or vinegar-based cleaners are generally recommended. Make sure to wipe off the cleaner thoroughly, or the textured surface and durability of the mats can be damaged.  Mats made from natural tree rubber also can have an odd smell to them.

Size and Thickness

Standard yoga mats are 5'8" to 6' (68" to 72") long.  Longer and shorter mats are also available.  It is wise to buy a mat that suits our height, allowing a few inches above our head and below our feet when lying on the mat.  As to thickness, the standards are 1/4 inch and 1/16 inch.  Thicker mats provide more cushion, of course, but they are heavier and bulkier to roll up and travel with.  Consider having a thicker one for home use and a thinner one for when you travel.  Keep in mind that thicker mats are a bit harder to keep one's balance on during specific asanas (poses) though they cushion older knees and hips.

Keep Your Mat Clean

Even Yogi Bear no doubt cleaned up in the river regularly.  Our yoga mats last longer and are more pleasant to use when they are kept clean.  Use a few drops of dishwashing soap in a couple of cups of water, and clean your mat periodically.  Dry it with a clean towel and then hang it up and let it finish drying in the air.  If the mat's floor side needs a good cleaning, dunk the whole mat in warm water, again with a bit of dish soap, and clean off the shmutz.  Wring out the excess water and hang it up to dry.  A clean mat is a happy mat!

Texture and Slipperiness

Be conscious of the smoothness and slipperiness of the mat.  Some mats have one side with small dimples or texture markings of some sort.  This helps keep our feet from slipping while engaged in a variety of yoga poses.  A smoother surface allows our feet to move more naturally on the mat.  Too much of a slippery surface might cause our feet to slip out from the position we desire.  Yoga studios usually have mats for participants to use.  Try different ones out so that you can find the style which suits your needs and comfort.  Listen to your body while you try out different mats.  Breathe and listen.

Conclusion

Yoga is an excellent discipline of exercise, meditation, and relaxation of mind, body, and spirit.  If you are new to yoga, you are likely to be pleased with the benefits of this ancient practice.  Look forward to the increased flexibility and strength, which regular yoga participation brings to us all.  A comfortable yoga mat is a must for yogis of all levels.  Our feet, knees, hips, and backs must be provided with a surface to work on that allows maximum comfort and ease of movement.  The right mat – and there are many suitable mats – is worth the investment.  Whatever your budget allows, you can find what suits your inner Yogi best.

Lastly, in these unusual times, finding an open yoga class might be challenging.  If you are unable to find an available class, and if you still want to pursue the practice of yoga, I recommend getting your hands on a book by the title "Anatomy of Yoga" by Dr. Abigail Ellsworth.  Now go buy a new yoga mat and embrace the Yogi Bear within you.  But please refrain from stealing pic-i-nic baskets.  To do otherwise would be to set a poor example for the others.

Namaste!

Best Drivers for Senior Golfers 2021

Written by Aaron Ainbinder  - bio on our Editorial Team. 

When using our drivers, we seniors are challenged with three aspects of the shot.  Getting a high enough launch, missing the club face’s sweet spot, and reduced distance.  Current golf club technology has focused on addressing those three areas.

By changing how the weight is distributed on the club’s head, new drivers have the center of gravity positioned to allow for greater launch height.  Sweet spots on the heads are larger and more forgiving of errant contact.  Lighter overall club weight offsets slower swing speed.  These three factors are helping us seniors to get the shots we want.  Getting to the green for par or better is still quite possible.  Remember that it is the journey to the green which comprises most of our time on the course.  Be mindful and enjoy the time between the tee and the cup.

Below are some of the drivers which I find best to consider purchasing in my senior years. 

DRIVER RANKING TABLE

Callaway Mavrik Max

Pricing for Callaway Mavrik Max

Callaway has three drivers in the Mavrik line – the Mavrik, Mavrik Sub Zero and the Mavrik Max.  The Mavrik Max is the one I suggest.  It has an incredibly large sweet-spot, which is as forgiving of off-center shots. This club is an easy-to-hit driver which provides excellent launch height.  It also has what Callaway calls “draw bias design” which helps to corrects the flight of the ball for those of us who slice a shot on, (ahem, ahem) occasionally.  The club face has a spring-like feel to it.  Balls launch like a bazooka shot, and the sound of ball/club contact is a treat to the ears.

Callaway Rogue

Pricing for Callaway Rogue

This unique driver from Callaway has been on the market for a couple of years.  It is proven, affordable to most budgets for high-end clubs, and a great addition to the golf bag.  The Rogue club has some interesting technology in the club head.  Two metal bars connect the club face to the sole. This gives tremendous force and stability when the ball is hit. At the same time, the club face still compresses as it should when it hits the ball.  Force and compression equal power, which results in great distance on balls well-hit.

Big Bertha B21

Pricing for Big Bertha B21

A Big Bertha driver has been my personal favorite for many years.  The club head is huge, so when I remember to keep my own head down, I hit the ball well.  The new Big Bertha B21 has some current technological advancements which are outstanding.  Like the Callaway Rogue, this club uses “Jailbreak” bars in the club head.  These bars connect the face of the club to the sole, which transmits more power to the ball on impact.  The B21 is designed for forgiveness when we do not hit the sweet spot of the face with 100% accuracy.  Such a design straightens out slices and other annoyingly errant trajectories.  The titanium materials are strong, powerful and light-weight.  With our slower swing speeds as we get older, such a club benefits us in many ways by using sturdy materials in construction, and exceptional technical design.

Wilson Staff Launch Pad

Pricing for Wilson Staff Launch Pad

If you are prone to slicing your drive shots, this club is definitely worth your consideration.  Heal-side weighting in the head counteracts those wayward swings, minimizing the slice.  The angle of the head is also 2 degrees upright, adding another helpful bit of technological design to combat slicing the ball.  The Launch Pad driver weighs in at just under 10 ounces, making it among the lightest weight drivers available.  The benefit of this, aside from gratitude from your caddy, is that with swing speeds not as fast as in days of yore, we can still get excellent distance and accuracy.  Slow down, hit the sweet spot, and keep the ball on the fairway at a respectable distance from the tee.

PING G400 Driver

Pricing for PING G400 Driver

A really large club head measuring 460cc enables distance and forgiveness when the sweet spot on the face is periodically missed by (cough, cough) some of us.  The club is designed to reduce drag by 15%, increasing speed and distance.  With a low and deep center of gravity (CG) and more flex at time of impact with the ball, distance and accuracy of the shot is enhanced.  PING uses a Golf Pride Tour Velvet 360 Grip on this club, which gives the user a good feel and no slippage when swung.  With the big head, light weight, powerful and forgiving design, this club is an excellent value. And you get the distinct PING sound and feel when the ball is hit.

Losing Distance as We Age

Behind us are the days when, in our 20’s and 30’s, we might have been able to hit a drive 300 yards or more.  It is said that we lose about 10 yards in distance every 10 years or so, and that by the time we are in our 60’s our average drives are under 200 yards.  A lot of our drop in distance is correlated to our average swing speed.  We can also improe distance by playing a senior friendly golf ball.  With holes that are, say 350 to 450 yards, we can still reach the green in two or three shots.  We can also improve swing speed with driving range flexibility stretches. A word I have used in a previous article once again is apropos – Relaxify!  Let the young studs and studettes (female studs) crush their balls.  With the right clubs, and our slower swings, we can do quite well with accuracy.  And that is what wins the game.

Tight Budget, But Want a New Driver?

If your budget is tight, as it is for many of us, I share this bit of knowledge and experience with you:  Goodwill, ARC and other thrift stores generally have a large selection of golf clubs which people have donated.  You may be surprised at what you might find at a local thrift store.  With the money you saved, you can buy grandson Leo, or his older brother Alex, an extra gift for the next holiday that comes around

Those are my top suggestions, Dear Reader, when considering golf club drivers. Some are a bit pricey, depending on our personal budgets, and yet they are all a great value for the quality received.  We are all worthy of having golf clubs which help us to enjoy the game.  Treat yourself to a driver which suits your game and your needs.

A Guide To Golf Club Swing Speeds

Written by Aaron Ainbinder - bio on our Editorial Team. 

I have often wonder whether professional baseball players would have a higher batting average if they slowed down their swing.  They all appear to be trying to rip a home run with each swing of the bat.  Slowing down would, in my humble opinion, allow for more accuracy in hitting.  I hold the same thinking with regard to swinging a golf club.

“But I have always swung my golf club as hard as I could!”  It takes some inner work to come to creative thinking, dismissing reflexive defensive posturing.  I remember playing a round of golf with a relative of mine some many years ago.  An older gentleman, probably in his 70’s, joined us.  His swing was relaxed and thoughtful.  His shots worked their way up the fairway.  My relative and I were often looking around, just trying to find our errantly-hit balls.  Guess which golfer had the slower and more productive swing.

Swing Speed Chart 

Four Factors of Swing Speed

There are four factors which combine to produce the speed at which we swing a golf club.  Efficient Technique – Proper Equipment – Flexibility – Physical Strength.  All four combined create for a huge impact in reducing or increasing your swing speed, while also being able to connect the clubface with the ball accurately.   

Efficient Technique

Be aware of your stance, grip and timing of club head velocity.  A wider stance provides us with stability, allowing for the transfer of weight from the inside leg/hip to the driving outside leg/hip.  But also remember, if your stance is too wide, you won’t have the mobility to rotate your hips. 

Gripping the club firmly but not in a choke hold will let us follow through with appropriate rotation of shoulders, torso and hips.  Time your highest club head speed for the moment of impact (MOI), keeping an ear open for the “whoosh” sound.  Remember, of course, to keep your head down.  Whether we waggle your tush before creating the whoosh is a personal choice of style.  I find that it relaxes me.  A bit of appropriate levity always does.

Proper Equipment

Get your hands on clubs that fit your height, strength and golfing ability.  As we get older and lose some club head speed, it is worth having a driver with a few more degrees of angle on the club face.  Such a club will provide a shot which launches higher, thereby giving us more distance.  Drivers are also designed to be more forgiving of slices and hooks.  Here is our list of the best drivers for senior golfers. Also, be sure to take your clubs into a professional golf fitting shop near you, in order to get properly sized.  You can also buy specific golf balls that are designed for your age group.  Here is a list of the best golf balls for seniors.

Flexibility and Balance

Flexibility and strength are always related.  The broader range of motion our body exhibits, the greater we can access more muscles, and ultimately create more torque.  The same is true in golf when trying to increase swing speed.  By increasing flexibility, we are able to rotate at a higher degree.  Balance is equally as important as flexibility, if, for no other reason, to keep your bodies proportionally stable throughout the entirety of the swing. 

Here is a video by Personal Trainer David Jacobs, at Level 3 Fitness, on driving range flexibility exercises.

Physical Strength

Increasing physical strength will directly correlate in the ability to swing at high speeds.  Too often, people stereotype golf as a leisure sport. The reality is that professional golfers take weight training very seriously in order to increase their swing speed.  

As we travel into and through the later decades of our lives, keeping up with physical mobility and strength is important in all areas of our lives.  On the golf course, as age naturally slows down swing speed, keeping up with your physical fitness will pay off in high speeds and longer distances.

Older Golfers Swing Slower

Through our 40’s or into our 50’s, many of us have a history of clobbering each shot until we get on or around the green.  Youth, ego, pride, talent and aggressive desire to win are all drivers of that ship.  When we get older, either wisdom, experience or physical changes can provide the Captain of the H.M.S. Golfer with a different mindset.

Additional Tips to Add Distance

I have mentioned slowing down our swing, and the benefits of doing so.  Even with a slower swing, we can do something to add distance to our drives.  From the fairway, with an iron shot as we are approaching the green, we often hit down on the ball.  This gives the ball a lot of back spin which will, we hope, stop the ball on the green.

Too often, however, we hit down on the ball when using our drivers.  When we do this, the ball gets too much back spin, too much floating height, and no forward roll on the fairway.  Adjust your stance and tee the ball up higher so that you hit the ball on the upswing.  This will increase the launch angle, and without the excessive back spin your ball will fly further, even with a slower swing. The professionals swing a driver at speeds from 110 to 125mph.  Their high level of talent, strength and experience delivers drives upwards and beyond 300 yards. 

Conclusion

Most important to me, when I play the game, is my mindset.  Crushing every shot is not ever my intension.  This does not mean that I swing like a butterfly, hoping to sting like a bee.  It means that I play the ball where it lies, so to speak, dealing with the reality of how my body functions at this stage of my life.  I am not dead yet, but I am not in my 30’s or 40’s either.  My swing speeds are what they are capable of being, and I go from there.

In closing, I’ll share this thought with you.  I am a bassist, having played bass guitar and the string bass since I was a kid.  When I have played in bands, I have had the experience of sharing a stage and rehearsal rooms with some folks that know only one volume setting on their amplifiers.  That setting is LOUD!  My personal philosophy is that I only need to play as loud as the song and the scene calls for.

It is not necessary for me to turn my amplifier up to 11.  NOTE: That is an inside joke among musicians, since the volume controls on amplifiers only go up to 10.  We only need to swing a golf club as hard as we need to swing it.  Leave the crushing of shots to the professionals.  Work on stance, equipment, mobility and strength and let the club do the work it was designed to do.  Now go out and enjoy your next round, chasing the little white ball towards the cup.

Best Golf Balls for Seniors 2021

Article written by Aaron Ainbinder - bio on our Editorial Team. 

Those of us old enough to be perusing a web site geared towards seniors are probably old enough to remember The Tonight Show with Johnny Carson.  My memory does not recall if this story is true or not, but it is apropos to this article and the story has survived for some decades now.  The wife of famous golfer Arnold Palmer was on the show with Johnny Carson and said that before every tournament, “I kiss his balls for good luck,” and Johnny said, ”Well I'll bet that makes his putter stand up.”

Anything we older folks can do to improve our golf game should be considered, and the type of golf ball is no exception. Sometimes it's as easy as increasing our swing speed.  Sometimes we need better equipment.  Usually it's a combination!  Below is our list of the best golf balls for seniors.

Ranking Table

Titleist Tour Soft

Titleist Tour Soft Pricing on Amazon

Pros: With a bright outer coating, this ball is easy for older eyes to track in flight.  A 342 dimpled ball adds stability in the wind and added distance to well-hit shots.  This ball has the largest core of any Titleist golf ball, which provides the additional distance and smooth spin. This ball has a compression of 65, which is great for seniors!  The Titleist Tour Soft also has a T-shape side stamp which helps with alignment and increased accuracy.  For older adults who lack the distance they once had, improving accuracy is a must!

Cons: The Titleist Tour Soft does not have a urethane cover, which traditionally helps with spin around the green.  This is something senior golfers need to keep that in mind when working on their short game. The lonomer cover on the Titleist Tour Soft will also spin less off the tee, meaning more control and hook/slice management. So it’s a tradeoff.

Callaway Supersoft Magna

Callaway Supersoft Magna Pricing on Amazon

Pros: This ball is 3% larger than the traditional golf ball, which is great for seniors with reduced vision.  It has great stability in flight and with its softer low compression design (38), the ball allows great height off both tee, fairway and rough.  When hit errantly, the ball will not slice or hook nearly as much as a high compression ball.  That is always nice for those of us who (ahem…) struggle on occasion with hitting a ball straight.  This is a great choice for anyone with a slower swing speed.  People with faster swing speeds will see a drop in distance due to the low compression design.  Those of us with moderate swing speeds will most likely not see any drop-off in distance on our shots.

Cons: If you are a senior who still hits with a higher swing speed then hitting the Callaway Supersoft feels perhaps too soft.  Overall, it’s a fantastic golf ball for seniors!

Srixon Soft Feel

Srixon Soft Feel Pricing on Amazon

Pros: Srixon brought out their 12th generation of soft-feel golf balls in October of 2020.  The compression on the Srixon Soft Feel is 71. Their softer core is quicker to snap back quickly after the club hits it.  This adds ball speed and increases accuracy.  With 338 dimples, this ball cuts through the air and any wind that might be present, by reducing drag as well as increasing lift and height of the shot.  With a slower swing, it is easier to maintain accuracy without sacrificing distance. The Srixon Soft Feel comes in various colors, making it easier to see in flight for seniors with decreased vision.  From the fairway and rough, specifically with mid irons and hybrids, this ball gets great loft and a high trajectory.

Cons: Like all lonomer cover golf balls, the Srixon Soft Feel lacks great spin. That seems to be ok for most senior golfers, as the higher trajectory makes up for high quality spin around the greens.  The lack of spin also helps reduce spin on hook and slices, thereby helping you stay inbounds.

Wilson Duo Soft+

Wilson Duo Soft+ Pricing on Amazon

Pros: A compression rating of 80 or less designates a low compression golf ball.  The Wilson Duo Soft+ has a compression rating of 36, making it perhaps the softest low compression golf ball around.  This does not mean that it can also be used as a ping-pong ball, and it will still cause pain if it hits someone lol.  For the golfer with a modest or slower swing, however, this ball allows for great confidence in accuracy and distance.  It is designed to launch higher off iron shots, resulting in steeper descents and wonderful stopping power when the ball hits the green.  This ball is designed for a slow spin, which helps to reduce hooks and slices.

Cons: One of the lowest compression balls on the market, some golfers might find the squishy feel of the ball to be too soft.  If this isn’t a problem for you, then this might be the perfect golf ball for low swing speeds!

Bridgestone TOUR B RX

Bridgestone TOUR B RX Pricing on Amazon

Pros: Great ball for distance and spin, with long flight off the tee or fairway or rough, and the ability to stop a shot on the green.  The Tour B RX comes in an easy-to-see yellow outer cover.  This sure makes it easier to follow the ball, particularly on bright sunny days.  Yellow also has much less glare when the ball is on the tee.  With a compression rating of 66, all of us who use a slower swing speed will appreciate Bridgestone’s technology with this one.  No need to sacrifice distance, and we get plenty of spin for accuracy and grip on the green when it lands there.

Cons: Like the balls above, low compression balls tend to lack spin.  The Bridgestone Tour B RX might have the best spin out of the above on the list though.

Low Compression Golf Balls

Golf balls are made with a hard rubber core, which is then wound with threads before the outside covering is put in place.  The notation of a ball being high or low compression is based upon how tightly the threads are wound around the core.  Low compression balls have looser windings of the thread.  Looser windings make the ball softer and easier to get distance, particularly by non-professional or non-expert golfers.  Picture the difference between bouncing on a small trampoline and bouncing on a sidewalk.  That is how compression ratings differ.  On the package which golf balls come in, a rating of 80 or lower is considered a low compression ball.

There is some tradeoff, though, as control of the ball is compromised a bit by the increased rebound off the club head.  High compression balls have very tight inner core thread windings and are considered better for this professional or more highly-skilled golfer.

Just as any other ball struck by an object which propels it, a golf ball compresses when struck by a club.  And a low-compression ball will follow the direction of the club head better when hit at a slower speed.  As we get older, we tend to have a slower club speed.  I like to think that this is because we are more wise, more contemplative and less in need of Herculean swings.  I’ll float that line past my aging golf-partner therapist!

In cold weather, a low compression ball is also more comfortable for us older folks to hit.  Balls get hard when they are cold (what would Johnny Carson say to that?) and hitting a ball with a higher compression rating in cold weather can be like hitting a nicely rounded dimpled rock.  That can send a jolt through older bones which is not comfortable.

Slower Swing Speeds

To have a slower golf club swing is natural as we get older.  And in some ways it is wiser, not only for our safety and balance, but for control of where our shots go.  A slower swing allows us to have a better chance to avoid lifting our head, topping the ball and missing the fairway or the green.  Here is a chart of the average swing speeds by age and gender. Low compression golf balls respond better to a slower swing speed.  When the club head hits the ball at a slower speed, the ball has time to compress and then explode off the club head.  This gives us longer distance in our shots and, with practice, better accuracy.  The softer ball also allows for more touch and positive outcomes on and around the greens.

You can also carry specific drivers in your bag to help with your swing speed. Here is a list of our top drivers for senior golfers.

Golf Ball Suggestion for Long Distance Hitters

MG Senior is a great ball for anyone, at any age, who wants to knock the snot out of their drives.  This one will impress your husband, wife, partner or caddy.  It is, however, not legal for most tournament play.  You will get incredibly more distance, with a ball that goes higher than most.  Nothing wrong with boosting one’s ego a bit with getting the distance we might have been able to attain in years gone by.

Golf Ball Suggestion for the Grandchildren

Callaway Supersoft is the softest low compression ball that Callaway makes.  Its ultra-low compression core gives kids a better chance at distance as well as a straighter trajectory on all shots.  The design enhances lift for a nice high flight, which kids love to see.  Helping children to experience successful golf shots is absolutely the best way to guide them into the love of the game.  Even if many of their shots are errant or worm-burners, when they slow down and control their swing, this ball will allow them a better opportunity to have a successful shot.   Consider drawing a cartoon face on the balls that the children use.  Leo the Lion is always a favorite.  Come to think of it, I may just do that for myself, big kid (with gray hair) that I am!

Conclusion

In conclusion, Dear Reader, let your putter be your rudder through the rough seas of life.  A golfer who grips her or his putter with a death grip is likely to miss the hole more often.  A golfer who has too loose a grip on the putter might send the ball everywhere but towards the hole.  A golfer who has a relaxed, but firm, wise-with-age grip on the putter (on life) is more likely to make it to the 19th hole with stories of glory with which to regale his or her friends.

Pre-covid, baby boomers were avid travelers, taking a total of 4-5 leisure trips in 2019 on which they spent more than $6,600. A small portion traveled internationally while the rest were evenly split between traveling only domestically and traveling both domestically and internationally.

Also pre-pandemic, boomers would pick a state for their vacation or trip, mostly urban cities. They prefer activity-focused travel packages and travel off season…because they can.

Post-pandemic, baby boomer travel is trending toward rural areas for remote hiking, camping and glamping. Baby boomers are on the most vulnerable end of the spectrum to contract COVID and resulting serious health issues.

No doubt you’ve heard the saying, “It's like riding a bike” implying that even if you haven’t ridden in years, you’ll pick it right up again the minute you grab the handlebars.

It’s a function of memory. Different memories are stored in distinct regions of our brains. Long-term memory is divided into declarative and procedural, explains neuropsychologist Boris Suchan in Scientificamerican.com. Skills such as riding a bicycle are anchored in procedural memory, a type of memory responsible for performance, simple sequences of movements we internalize and retain.

Even traumatic brain injury rarely impacts procedural memory.

The low-impact exercise is preferred by active seniors who wish to avoid injuries and resulting surgery. The activity inherently involves balancing, an exercise essential to aging well. It can be done alone or with groups, outside or even inside on a stationary bike when weather or other conditions prevent being outdoors.

Ebikes are favored by seniors because it makes going uphill easier. Also the pace of the ride is more even.

Tips to Boost Immune System Function

Article by Alex Milzer - bio on our Editorial Team. 

The immune system is a multifaceted network of cells, tissues, and organs.  Its primary use is to help the body fight infections, diseases, viruses, and harmful toxins.  In a nutshell, once the immune system recognizes that one of the above invaders has entered our body, it produces antibodies in the form of white blood cells, designed to combat the invaders.  The stronger the immune system, the quicker and more effectively it can make those ever-important white blood cells. 

So, can the immune system be strengthened?  Absolutely!  Below, we detail specific things you can do to boost your immune system to assure you are doing all you can to stay healthy.

Get Sufficient and Restful Sleep

The body’s ability to produce high white blood cells is the vehicle by which the immune system fights infections and diseases.  Numerous studies have shown when the body lacks sufficient sleep, our white blood cell count can drop. As published in the National Library of Medicine, one study compared the white blood cell count among 15 young men after they were given a full 8-hours rest versus sleep deprivation.  The results showed that a specific type of white blood cell called granulocytes dropped in the count and mirrored the body’s stress response; thus, making the body’s immune system less efficient at fighting dangerous viruses, diseases, and infections.

Lack of sleep can negatively affect other essential immune system boosters, as well.  Numerous studies have shown a correlation between sleep deprivation and increased obesity rates.  Additionally, bad sleeping habits decrease the likelihood of regular exercise; and even when exercise is being performed, low athletic production is typical.  Fortunately, there are numerous things you can do to increase your amount of sleep.

Consistent and Proper Exercise

It is no secret that regular exercise results in numerous positive effects on the human body, including increased immune function.  However, how much exercise is too much?  And are there types of activities that can weaken your immune system? 

The answer seems to be unclear and highly debated among medical professionals. Indeed, regular exercise reduces stress hormones and lowers inflammation – both critical factors in immune function.  However, some studies suggest that both High-Intensity Interval Training (HIIT) and Marathon Training can suppress immune function.  One study indicates there could be a link between HIIT and upper respiratory infections.  For this reason, we recommend riding on the safe side and performing regular, moderate exercise. 

So, what is moderate exercise exactly? We consider moderate exercise as enough physical activity to raise your heart rate and build a sweat, but not overdoing it to the point of exhaustion.  If you perform HIIT or marathon training, then definitely avoid such activities when you feel exhausted or slightly sick, increasing the chances of a suppressed immune system.  If you are looking for new and fun fitness activities, here is our exercise section.  

Nutrition and Immune System

Nutrition affects the immune system either positively or negatively, depending on the vitamin and nutrient quality consumed.  In laments terms, the food and beverages one eats and drinks affects how their immune system functions. So, if you are on a beach, partying for the weekend, eating quesadillas, and drinking margaritas all day, then you could be at risk of catching a cold once upon returning to work.

What we eat and drink affects the fats in our bodies.  Why is this important? Because fats support the immune system by absorbing vitamins.  They then are used to create cell membranes and work with hormones to regulate enzymes in fat synthesis.  Here is a full list of foods to help boost the immune system.

Immune System Nutritional Fact Chart

Stress and the Immune System

Stress, depression, anxiety, and ever fear can weaken the immune system. The correlation between mental health and the immune system is a bottomless sea of the undiscovered.  We know this: Cytokines, a group of proteins in the body, produces disease-fighting T-cells, located in the thymus gland, which support the immune support by killing infected host cells that enter the body. In laments terms, stress lowers the body’s ability to produce t-cells, leading to a weakened immune system.

The American dream is a low stress, high paying job… sounds like passive income to me! But how do we lower our stress levels?  So, the big question is, how do we reduce our stress levels?  The Buddha would say mindfulness. Indeed, that is one part of the equation, but you should also dedicate time and energy to regular exercise, getting plenty of sunshine, and deep belly laughs.

Sunshine, Vitamin D, and the Immune System

Vitamin D can be found in the foods we eat, and in also the sunshine we relish.  The more sunshine the body absorbs, the higher the vitamin D intake.  As cited by NIH,  The body needs vitamin D to absorb calcium. Without enough vitamin D, one cannot form enough hormone calcitriol (known as the “active vitamin D”).  

The release of serotonin in your body, a hormone responsible for increased mood, is increased by the amount of sunshine you receive every day.  Whether you are riding a skateboard or surfing a killer wave, you’ll be happier moving your limbs among the rays and sparkles.

4 Components of the Immune System

Two components make up the immune system. 

1. Innate Immune System – Helps to protect against injuries and pathogens. Includes: skin, mucous membranes, and bacteria-killing properties.
2. Adaptive Immune System – Helps protect against changing of cells in the body.  This includes antibodies, T-Cells, B-Cells.

Where is the Immune System Located in the Human Body?

This is not a straightforward answer because the immune system is, well, as a system. Cells, chemicals, and specific organs work together, elaborately.  The lymphatic system, lymph nodes, thymus, and spleen are just a few parts of the body involved in this fascinating process.  White blood cells act as the soldiers who seek out and attack foreign invaders in the body. The lymph nodes behave as a purifying screen that filters out germs whose mission is to spread to other parts of your body.  And the tonsils and adenoids are like a spider web that traps invaders before they can enter deeper into your body.

What are the Signs of a Weak Immune System?

It is a common misconception that warts are a sign of a weak immune system.  The immune system helps prevent skin infections and growths, but if you or your child develops a wart in an unpleasant place, you are just fine.  Signs that one does have a weakened immune system include infections, inflammation, digestive issues, autoimmune disorders, blood disorders, and developmental delays.

Ways to Kill Your Immune System?

Much of this is discussed previously in the article; however, commonly known ways to weaken your immune system include sleep deprivation, insufficient sunshine, poor dietary choices, stress and mental illness, and drug and alcohol use.

Spend a little time online at Medicare's Website to learn your options. There are plenty.

Medicare offers options that require you put thought into your existing and preferred lifestyle. Coverage for seniors who travel extensively, often and for long-periods of time are available. If you require prescriptions, you will want to consider optional Rx coverages.

Unless you’re an expert in coverage analytics, you may want to seek out the help of an insurance specialist that helps Medicare-age citizens enroll in the program. (NOTE: Even people who’ve spent part of their careers in charge of vetting insurance coverage for companies protest that the Medicare options are complex and sometimes confusing.)

Another consideration you’ll be facing is to identify that your current general physician accepts Medicare. If they don’t, you’ll need to find a replacement. That can take days and weeks of investigation. 

Another option is to enroll in a Supplement Plan through AARP that covers what Medicare does not. The AARP membership is less than a dinner out. And the savings can be extraordinary if you need surgery.

Health insurance for those in their ‘50s and ‘60s isn’t cheap. By comparison, Medicare is.

The topmost thing your physician or medical expert will insist you do to live a long and active lifestyle is to quit smoking. The mayoclinic.org reports that smoking can speed up the normal aging process of your skin, contributing to wrinkles. These skin changes may occur after only 10 years of smoking.

Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis, according to the Center for Disease Control.
Webmd.com reports that it's never too late to stop smoking. Even quitting after your 60th birthday can help add years to your life. Scientists from the German Cancer Research Center reviewed info from 25 different studies involving 503,905 people from Europe and the U.S. age 60 and over. Of these people, 37,952 died from heart disease.

Canyon Ranch, the world’s recognized leader in healthy living since 1979 lists the following 15 things a person can do to achieve mind-body wellness to live a long and active life. Stop smoking is on the list of course:

• Exercise
• Watch Your Weight
• Get Enough Sleep
• Use Caution If You Drink Alcohol
• Eat Well
• Manage Stress.

Maybe you’re hooked on Marie Kondo’s 2019 Netflix series “Tidying Up with Marie Kondo” binge-watching it.

Perhaps you’re part of the Silver Tsunami of aging boomers reshaping the housing market by moving to an independent living situation that’s a mixed generational development or an over-55 setting with more activities than just a golf course.

Maybe you’re staying put in your family home by making improvements that let you enjoy your space more effectively and safely over time.

According to a 2016 Harvard report on senior housing, only 1 percent of the country’s current housing stock includes features like zero-step home entrances, single-level floorplans, and wide wheelchair accessible hallways and doorways.

Making way for changes to your existing home or a move to a new one means sorting through the memorabilia you’ve collected over the years.

The art of decluttering requires looking at your storage objectively. Clues: Set goals to achieve within a specific time frame. For example, plan to sort through one side of a closet one day, the second side a second day when you can approach with a fresh perspective and energy.

Don’t just pile discards in the center of the room. Instead set 3 boxes out and fill them as you sort: Goodwill, discards your kids might want, and absolute trash. Don’t go back through the boxes or guaranteed you’ll be pulling from them and defeating your purpose.

March happened. By May, the void in my isolated life was as deep as the freezer I reached in for ice cream sandwiches. I was at COVID-9…9 extra pounds…the result of my home office being within 8 feet of my kitchen. Instacart and Groupon were filling the void in my days with food.

I needed a reason to move around. And I wasn’t alone.

The Washingtonpost.com reports “What began in mid-March as a sudden surge in demand had, as of mid-July, become a bona fide sales boom. Shelters, nonprofit rescues, private breeders, pet stores — all reported more consumer demand than there were dogs and puppies to fill it. Some rescues were reporting dozens of applications for individual dogs. Some breeders were reporting waiting lists well into 2021. Americans kept trying to fill voids with canine companions, either because they were stuck working from home with children who needed something to do, or had no work and lots of free time, or felt lonely with no way to socialize.”

Like most people, I have my favorite breed of dog. Seventeen years earlier I’d gifted my son the dog of his choice for his college graduation: a Newfoundland. At 160 pounds Max would become my favorite of all dogs in my lifetime. He drooled as much as he was dedicated. He was as lazy as a college kid home for vacation waking up no earlier than noon each day. He loved water, even if it was in a toilet. He would kerplunk on the floor in front of the door of the room I was in to guard me. And when walking him, no stranger or random attacker would dare approach me. He resembled a bear. I was safe. No matter what the city delivered.

I tripped over the Craigslist ad to adopt a 7-year-old Newfoundland whose family was relocating. Seven is senior in Newfoundland speak. Tank and I were nearly the same age. I passed the phone interview with Tank’s owner and we scheduled a pick-up date.

Tank’s owners asked a modest $100 adoption fee. The sticker shock came when I priced out the senior lamb dog food Tank was used to. Bags full of pet paraphernalia were more. The crate, dog car ramp and invisible fence put me well over the $1k mark and I didn’t even have the dog in my yard yet.

P.S. When I did pick up tank it was from a 5-acre hilly estate where he had free roam. My house is 1,400 sq. ft. up and down in city central.

Tank earned his name. The breed is known to be stubborn. Early one Sunday morning we worked on leash walking in the yard. Tank was riveted to the fence line. I pulled on his leash. No movement. I tugged hard. A ball of dog fur entangled in the leash snapped free. Next thing I found myself flat on my back in my sensible Xeriscape weed-free lawn of pea gravel…a tad concussed. 

Tank split open a series of 3 acrylic waste bins stuffing his wide snout into them to retrieve used Kleenex tissues. They were $39 each.

He ate a sock. It ultimately showed up.

The pandemic shuttered beauty salons and dog groomers. I scoured my contacts for an underground groomer outside the city limits. When I picked up Tank 3 hours later, he’d bitten the groomer’s arm. One thing’s true: when a dog’s a biter, a dog’s a biter. I was suddenly concerned. I had young grandchildren.

I wasn’t used to being a failure, but I had failed in my adoptive mission. I emailed his former family about returning him, but the timing wasn’t right, they said. I posted an ad on Craigslist and immediately got one inquiry when my trusted cleaning lady rang the bell. I had put her on hold when the pandemic broke but caved and texted her for help remediating the  post grooming shedding. Berenice entered the door and Tank swaggered toward her, dropped on his back, legs in the air, completely submissive. He then righted himself and tucked his thick neck into Berenice’s arms.  It was love at first sight.

I didn’t know Berenice’s sister owned a ranch until that day. I didn’t know Berenice drove a truck with suicide doors wide enough for Tank to heft himself inside because I’d only seen her sedan. I didn’t know Berenice truly loved dogs, mostly big dogs, well, because I’d never asked. My bad. Tank’s good fortune.

End of story: Tank thrives on a ranch appropriately sized to his big love and untamed strength. I have my life as I knew it back. But more importantly, I have a better appreciation of proportion and outcomes.

XOXO Tank. Miss ya.

When the new King Soopers grocery store at 20th Street and Chestnut Place in downtown Denver opened in 2015, two whole lanes were dedicated to gluten-free products. Plenty of shoppers were taken by surprise. How did gluten gain such notoriety while we weren’t watching?

Gluten, a protein present in cereal grains, especially wheat, is responsible for the elastic texture of dough. A mixture of two proteins, it causes illness in people with celiac disease. Harvard Health explains it this way: In people with celiac disease, gluten triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.

As people age, their tolerance to gluten proteins decreases. Problems like diarrhea, fatigue, weight loss, bloating, gas, abdominal pain, nausea, vomiting, and constipation result. Celiac affects 1% of Americans, about 400,000 adults over age 60, according to the Gluten Intolerance Group of North America.

As of now, the only treatment for those diagnosed with celiac disease is a completely gluten-free diet.

If you suspect you’re gluten intolerant, it’s time to consider a gluten-free diet.

And even those who are not gluten intolerant, but seek to improve their health, lose weight, and gain energy are going gluten free.

To get off the gluten, Mayo Medical Clinic advises avoiding wheat, barley, rye, triticale (a cross between wheat and rye), and sometimes oats.

A short list of gluten-free foods includes:

• Fruits and vegetables
• Beans, seeds, legumes and nuts in unprocessed forms
• Eggs
• Lean, non-processed meats, fish and poultry
• Most low-fat dairy products. 

Grains, starches or flours that can be part of a gluten-free diet include:

Now for the painful part. Mayo Clinic says to avoid the following when adhering to a gluten-free nutritional program:

Getting a dog as a pet is always a consideration that calls for some long-range thinking. This is particularly true once we have lived long enough to be considered a senior in our 60s, 70s, 80s, or beyond.  Many seniors live alone, and having a four-legged companion sounds like a good idea to alleviate a periodic sense of loneliness and isolation. Even if we live with a companion or roommate, pets can provide the same uplifting of our spirits. But those little critters need a fair amount of care from us. And they create issues in our homes that we would do well not to think about. Remember that cats can be left alone for a day or two with food and water, but not so with dogs.  But cats are hard to take for a walk…

Well, Dear Reader, below, I’ve provided you with my thoughts about several dog breeds that we feel are suitable for boomers and seniors.  There are, to be sure, many dozens more to choose from, but we’ve stuck with the ones best known to most of us. It is always worth considering having a dog in our lives as we get older, whether we live alone or with a spouse, partner or family. Choose carefully, after giving due thought to the responsibilities of having a dog. And should Fido or Fifi or Rex or King or Charlie the Chihuahua come into your life, live well and enjoy the company.

Best Dog Breeds for Seniors Ranking Chart

10. Beagle

The beagle is a small hound that weighs between 14-18 pounds and stands about 12-14 inches tall at the shoulder. Beagles have short hair, and long, floppy ears set high on their head. They have short legs and deep chests with a tail that curls over their backside when they are excited or happy.

They often do not get along well with other house pets, so ask your cat before getting one. Beagles are a breed of hunting dog, so they require daily exercise and room to explore in your home or backyard. Also, beagles are very loving dogs who want to please their owners at all times, but they can also be stubborn if they don’t get what they want or need.  We recommend beagles as a pet for seniors looking for a small dog breed that requires a lot of walks.  These little furballs will force you to get out of the house and receive some much-needed vitamin D - great for building immune system support. 

9. Cairn Terrier

Cairn Terriers are an intelligent and loveable breed of small dog. They have long hair which requires daily brushing, lest it get matted and the dog be mistaken for a Rastafarian. 

The Cairn Terrier was originally bred in the 19th century in Scotland to be used for hunting foxes, badgers, otters, and other small game. It was also used as a farm dog to keep rodents away from crops. Since they were bred to be hunting dogs, one must be careful since they tend to want to chase small animals. Even a small dog, lunging after a squirrel to chase, can pull an unsteady senior over. 

If you are a senior who loves gardening and has a small yard, then we recommend a Cairn Terrier. These adorable pups will keep rodents away from your home and bunnies out of your lettuce patch. We believe the Cairn Terrier is are a perfect companion dog for seniors and boomers. 

8. West Highland White Terrier

West Highland White Terriers, also known as Westies, are small terriers with big personalities. They have a white coat with black, brown, or tan markings on their head and tail. They are also known for their thick, curly coat that is weather resistant to some degree. The Westie has a long muzzle, almond-shaped eyes, and erect ears that stand up straight. These beautiful white pups are easy to train and are eager to please their owner. 

Super friendly by nature, these cute dogs are outstanding with other dogs and kids. They are loyal companions you can leave around the grandkids without worrying about either. In fact, we rank Westies as the number one dog on our list for seniors with grandchildren. A bonus is Westies require minimal grooming, as they are hypoallergenic. 

7. Pug

These small dogs have faces that bring-to-mind Winston Churchill, at least in my mind. I can almost hear them bark with a British accent. However, Pugs are not British by origin but native to a completely different continent. These funny-looking pups have been around for over 400 years and were originally bred in China. They were brought to Europe by Dutch traders in the 1600s. The breed became popular in France, where they were called "Dutch Pugs."

Pugs are short-haired dogs, which makes it easy to keep them groomed. They do not call for much exercise, though a Pug that does not get out and about enough will tend to get very overweight. They are friendly dogs and charming critters for people to interact with in public.

We recommend pugs for seniors who do not want the hassle of walking a dog regularly. Make sure to feed your pug the correct dog food (recommended by your vet) because they tend to have upset stomachs and allergies.  Your grandchildren will love playing with these funny pups! We consider Pugs one of our top lap dog breeds for seniors. 

6. Corgi

Corgis are popular and very expensive to purchase! Corgis are a herding breed known for their intelligence and athleticism. They were originally bred in the Welsh mountains to herd cattle and sheep. The name "corgi" is derived from the Welsh word for dog, "cawr." The corgi's ancestors may include the Pembroke Welsh Corgi, the Dachshund, and possibly some terrier breeds.

Corgis are fantastic house or apartment pets and are exceptional with children. Corgis need a lot of exercise and tend to bark a lot when left alone. Without daily exercise, they put on weight quite fast. They also shed their hair at least twice a month, so be prepared to do the cleaning in your home.

5. Golden Retriever

Golden retrieves are probably the most popular breed of dog in America and for good reason. They are friendly, smart, and as loyal as the day is long. 

Golden Retrievers are large dogs that require a lot of exercise. Males typically weighing 60-75 pounds and females 50-65 pounds, so these dogs do get quite large, which is something to consider for seniors. Golden retrievers were originally bred as hunting dogs for retrieving game such as waterfowl, upland game birds, and deer. Their intelligence was also used to help guide people with disabilities.

If you are looking to keep motivated in your own fitness and o for a healthy jaunt once or twice a day, Goldens would be a good match for you. They also shed quite a bit, so be ready to do some extra house cleaning. Goldens are also sweet by nature so you don’t have to worry leaving your grandchildren with them. We believe the Golden Retriever is the ideal companion dog for senior who love daily walks, hiking, and adventures. 

4. Labrador Retriever 

Black Labs, Golden Labs, Brown Labs, White Labs – all are excellent dogs for any age of the owner.  For seniors, they can be one of the best breeds in that they are loyal, friendly, and eager to provide company.  This is another breed of dog useful for boomers or seniors desiring both companionship and exercise. 

Labradors were originally bred to help fishermen by retrieving lines and nets, and they have been used as a gun dog since the 1800s. These days they are popular pets because they are so affectionate and playful! Labradors are also easy to train and are eager to please their owners. 

Labs are congenial and easy for a stranger to pet while you are engaged in conversation out on a walk.  These dogs do shed quite a bit and require a lot of activity.  At home, however, they are pretty content to lie around in the same room as their owner or family.  They are big dogs, so take this under advisement if the owner is frail and unsteady on their feet, particularly while walking the pooch outside.

3. Greyhound

Greyhounds are best known as racing dogs.  In fact, Greyhounds are actually the fastest domesticated animal in the world.  They are tall and often quite heavy, up to 70 or 80 pounds; however, they are amazingly gentle and affectionate. Many people have retired greyhounds from racing, and the new owners are surprised at how lazy or couch-potato-ish the dogs can be.  

The greyhound was bred in England in the 19th century and was originally used for hunting deer and other game. All greyhounds are born with the natural ability to catch prey, but they must be trained early.

Greyhounds are a fantastic dog for boomers and seniors to consider if you are looking at a large, mellow dog. The average lifespan of a greyhound is about 10-12 years, so we recommend getting an older pup since they live so long, and you’ll probably want one that is a little tame from their adolescent years. These dogs are also excellent with children and other animals, so there is no need to worry about the little ones or furry friends in your life. 

2. Bloodhound

Standing just over two feet tall and weighing up to 105 pounds or more, Bloodhounds make our list as the number two dog on our list. Though these guys look sleepy and lazy, they require a lot of exercise, and long walks on a sturdy leash are necessary. Walking with them off-leash is not advisable. These are hunting dogs, and once their nose picks up a scent, they can be off for the hunt. 

Bloodhounds drool quite a bit. Bloodhounds do well in a large fenced yard, but they like to dig so the fence must be a secure one. Their faces are distinctive to everyone, with their sad eyes and baggy skin. Striking up a conversation with someone new is easy to do once they get a look at your pet’s face.

Bloodhounds are very mellow, which is why we put them so high on our list of best dog breeds for seniors. This probably is not the best choice if you are looking for a hiking buddy.  However, if your heart desires a super sweet, adorable companion, then Bloodhounds are the right dog for you!

1. Papillion

Papillion makes our list as the number one dog for seniors. These playful dogs are really cute and really small.  They have oversized ears, which grow long poofy hair, as does their neck and shoulders.  They are highly intelligent and easily trainable.  Although they have high energy and demand a lot of walking, they are also great dogs for small homes or apartments, as they know how to chill. In a nutshell, Papillon dogs are great for people who want a small, low-shedding, non-allergenic companion. 

Papillion is a French word meaning "butterfly." Papillion dogs are known for their distinctive butterfly-like ears and webbed feet, hence the name.

If you have grandchildren, you don't need to worry about the little ones playing with these fur balls if you have grandchildren. Papillions are super kid-friendly. Your little pups are sure to keep you in good shape and your spirits high.

Worst Dog Breeds for Seniors

Border Collie

Border Collies are very intelligent, loyal, and energetic dogs. They have a strong instinct to chase animals that move fast because they were originally raised on farms where they helped with chores like rounding up livestock or protecting them from predators like coyotes or bears. The dogs have a natural instinct to nip at the heels of the sheep when they get too close to each other or stray from their flock. Unfortunately, for seniors with small grandchildren running around in the backyard or park, nipping at the heels can often be dangerous and scare the child. The last thing you want is your grandchild scared of dogs because of your choice in breed!

Additionally, Border Collies are sometimes called  "workaholics" because of their stamina. Border Collies need lots of physical activity, or they can become destructive or neurotic. Most seniors want a companion pup that forces them to take daily walks, but not the amount of exercise a Border Collie requires. Thus, we do not recommend Border Collies for boomers and seniors.

Basenji Dog

Basenjis are a breed of dog from Africa first seen in the Congo Basin and Central Africa. It is believed Besenjis were domesticated over 2,500 years ago by tribes in the area, who used them as hunting dogs and guard dogs. Basenjis are known for their howling bark, which can often be quite obnoxious, especially to seniors who simply want to kick back and relax in retirement. 

Although these dogs are very loyal, intelligent, and beautiful in appearance, we would not recommend them for seniors. 

Dachshund

A dachshund is a dog bred to hunt badgers and other small animals in holes or burrows. They have short legs and long bodies, which makes them very fast runners. Dachshunds can be good with children when raised around them from a young age. That being said, there is no guarantee your grandchild is safe with a Dachshund. After all, children love to pull ears and play with their tail, which can risk being nipped or bitten by a Dachshund. For this reason, we do not recommend Dachshunds for seniors, especially those with grandchildren.

Jack Russel Terrier

The Jack Russel Terrier is a small, compact and lively dog. It has a broad skull and muzzle with a black nose. Its ears are erect, pointed, and set high on the head. The tail usually curls over the back or hangs down.

The Jack Russel Terrier is an intelligent dog that can be easily trained to obey commands. It is also very friendly to children but should be supervised around other dogs and cats due to its hunting instincts. This can be a problem for seniors who have other pets. 

Also, Jack Russel Terriers are very hyper, which is not ideal for seniors, especially those with limited mobility or simply trying to relax in retirement. The last thing you need is your pup driving you up a wall during much-needed downtime in your golden years. 

Pit Bull 

The term “pit bull” is a generic term for several breeds of dog, such as the American Pit Bull Terrier, American Staffordshire Terrier, and Staffordshire Bull Terrier. These dogs are known for their strength and agility. Pit Bulls are a breed of dog that has been bred for fighting. Pit Bulls were originally bred from bulldogs in England and Ireland but were developed in America. 

When raised as pups in a friendly, loving environment, Pit Bulls are quite friendly and no more likely to attack than other breeds. Unfortunately, when they do attack, it can be deadly due to their jaw strength and natural breeding for fighting. Thus, it is not only unsafe for your grandchildren to play with a Pit Bull but also for friends who visit your home. We do not recommend Pit Bulls for boomers and seniors.

Best Lap Dogs For Seniors

The best lap dog breeds are ones that are small and love to be cuddled. These breeds are perfect for people who don't have a lot of space but still want a pet they can snuggle up with. 

There are many benefits for seniors owning a lap dog. They provide unconditional love, are protective, and make you happy. Dogs are also great for your health. They provide companionship and help lower blood pressure.

The best lap dog breeds are dogs that can be comfortable on a couch or chair with you while still being small enough to carry around the house or apartment. That is why some of the best lap dog breeds for seniors include Pugs and Beagles. 

Pugs are very small, weighing only 11 pounds and standing 8 inches tall at the shoulder. This breed is very affectionate and loves to curl up on laps and cuddle in bed with its owners at night. 

Beagles are an energetic breed that loves to run around but also snuggle with their owner. They are easy-going and friendly. They are also great with children, so seniors don’t have to worry about the dog sitting on their grandchild’s lap.

Dog Owner Checklist Before Purchasing 

•  How much exercise does the dog require?

•  How much hair does the dog shed?.

• Do you have a yard for Fido to use as their bathroom?

• Will you mind it if they do not wipe their paws after being outside?

• Do you have the strength and energy to walk or run the pooch?

• Can you bend down and clean up after them, at home or in public?

• Are you willing to be home enough during the day to take care of them?

• Can you afford their medical care?

• Can you afford to feed them?

• Do they have long tails which might get underneath our rocking chairs?

• What kind of disposition does the dog breed generally have?

• Are they small enough to trip over, or large enough to pull us over?

• If you garden in your backyard, will you forgive the dog’s digging in the garden?

Those are just some primary considerations before considering bringing Fido or Fifi or Rex or King or Charlie the Chihuahua into your home and life.  The upside of having a pet around often far outweighs the added work that they require.

Upsides to Having a Dog at Home

• They can be great companions.• How much hair does the dog shed?

• They can be an added level of physical security at home.

• Dogs are wonderful conversation-starters with people when we take them for a walk.

• Dog owners generally are open to talking with other dog owners when we meet them.

• Having a pet provides us with another purpose and reason to carry on with living.

• Dogs greet us at the door enthusiastically, even if we have been out for a minute.

• Dogs clean up the food we drop on the floor while cooking.

• Dogs provide lots of exercise and increase overall health

Written by Ainbinder - bio on our Editorial Team. 

Ergonomics for Working Seniors

Written by Aaron Ainbinder - bio on our Editorial Team. 

Ergonomics is a science or study of designing equipment and its usage to provide comfort and efficiency. This is particularly important with repetitive motion activities, such as using the computer that I am working on right now.  Posture and proper positioning of computer equipment helps us to avoid aches and pains. The same holds true if we are drafting or writing or painting or sculpting—anything that can be done at a desk.  Aches and pains are natural in the aging process. We do not need to sit at a desk, like a raptor in Jurassic Park, adding to the stiffness in our bodies. Release the raptor inside of you, and let it go chase scientists in the park.

Standing Desk

An alternative to sitting at our desks for hours at a stretch exists. We could, of course, get up and take the pooch for a walk if working from home. Or we can look into various desk designs currently available that allow us to stand vs. sit. These ergonomic desks can be raised and lowered giving us the opportunity to sit for a while, ergonomically of course, and then stand for a while.

These height-adjustable desks can be either manually or electrically raised and lowered. Budget will probably dictate which design—manual or electric—is feasible for you. Standing while working at a desk allows much better blood flow helping our brain functionality. It also helps fluids in our bodies to keep moving as they are designed to move. Productivity is reportedly increased, as well as mood, energy level and comfort. 

Who hasn’t sat for so long that our backsides get a bit numb? Our bodies are not designed to be sedentary for long periods of time, particularly in a sitting position. Even while sleeping, most of us move around, perhaps chasing something or another in our dreams, perhaps even looking for our youthful idealism. As we get older, it is really important to listen to what our bodies are telling us.  If your butt is numb from sitting……listen to it and get off of it.

Positioning of Computer Monitor

As you are reading this, what angle are your eyes directed at?  If you are looking down, at perhaps as much as a 45-degree angle, bring your attention to how your neck feels. Is it curved forward and down?  Enough time sitting with our necks curved forward and down, chances are we will someday be unable to see beyond the tops of our feet.

Computer monitors should be elevated so that we look straight ahead at it. Some reports suggest that the monitor be tilted back 20 degrees, depending on the individual’s visual acuity. No need to spend a bunch of dough to raise the height of your computer screen. Simply set your monitor on a stack of books or buy one of the inexpensive risers from your nearest office supply. I use a large plastic container that holds flower seeds for my garden. I’m a bachelor and doing things this way does not bother me. I think you will find adjusting the height of your monitor to be an immediate benefit to how your neck and shoulders feel.

Ergonomic Chair

Presumably you’re sitting as you read this article. How is your posture? Is your chair so low that your knees are above your waistline? Do your toes touch the floor?  Are you slouching forward, or backward, with your lower back in an uncomfortable position? These are but a few of the physical positions that leave a residual tightness in the shoulders and lower back, aching hips, and stress in the neck. Beyond that, it makes one prone to grumpiness and a bad attitude.

Yeah, you might think, but I’ve gotten used to it. Well, Dear Reader, consider that a couple of simple adjustments might leave your body feeling better. These adjustments will have you feeling better during the time when you are not even at your desk.

An ergonomically correct chair keeps the knees at a 50-degree angle and the feet flat on the floor. If the height of the chair is such that your arms are not at 50-degree angles to the desk, that is another reason to make an adjustment. It will keep wrists and forearms from getting uncomfortable. If need be, and if your budget allows, take some measurements of desk height, and go shopping for a new chair. You can also make simple modifications without spending a penny.  I took a firm throw pillow off my couch and put it under my behind. Worked for me, allowing my knees and arms to be at 50 degrees while I type.

Ergonomic Mouse

Prolonged use of a computer mouse can cause pain and discomfort in the wrist, forearm, and fingers. Several different ergonomic mouse designs are available. If you are having issues with your mouse-hand, you may want to try a different design. I would first suggest that you examine the ergonomics of the height of your desk, your chair and your posture.

Vertical Mouse - The user’s hand is in sort of a handshake position, and the control buttons or switches are on the sides. This one takes some getting used to and eliminates most of the twisting of the wristwhich is associated with a traditional mouse.

Trackball Mouse – This one controlled via a ball on top of the device. The ball is rolled with a finger or the palm of the hand. Some commands are difficult to do with precision, such as dragging and dropping, and cutting and pasting. Those can be learned, however, and if carpal tunnel issues are present, a trackball or roller mouse is a good one to consider.

Pen Mouse – This works like a regular mouse, but it is made to be held like a large pen. Little to no wrist movement is required for its use.

Tennis Ball Exercises When Standing or Sitting

How the heck does a tennis ball come into play while we are working at our desks. Removing your shoes and rolling a tennis ball undery our feet is a great way to keep your energy level up, your muscles relaxed, and your feet happy.  Happy feet make happy bodies as feet carry us through the day.

While it may be socially challenging to do in an office where other people are working, it can be quietly done. You may want to make certain that your socks do not have holes in them. Use the tennis ball as a massage tool, slowly but firmly working the muscles and tendons that keep feet functioning. Even heels have muscles in them and they appreciate the attention.

Under the arches and all the way to the outsides of the feet, press down on the tennis ball, slowly but firmly. If you feel an “ouch” or sort of an electric shock, you have found an area in need of massage. Work the balls of your feet and while doing so try to pick up the ball with your toes. This flexes all sorts of small bones and muscles. Your feet will thank you!

Conclusion

As life goes on it is natural to develop less flexibility and more aches and pains. It is natural, but it is not necessary to add aggravation to the matter. Our mothers were correct in telling us to “Sit up straight!  Use good posture!” when we were kids. Well, Dear Reader, we are not kids any more, and mom’s wisdom still holds true. Try some of the suggestions above and be aware of your body as you work. If you find yourself falling back in old habits, hunched over in Raptor Mode, just move around a bit and command that beast once again to go chase Scientists in the Park. The raptor will be well-fed and your body will be happier when you shut down your work and head outside to play.