Category: Health
How Much Sleep Do You Really Need?
May 1, 2025
You might pride yourself on burning the midnight oil or think you’re functioning fine on five or six hours of sleep—but your body would likely disagree. According to the CDC, a third of all adults in the United States report that they don’t get enough sleep, and that’s troublesome since the benefits of a good night’s rest are numerous. Sleep isn’t just downtime—it’s when your brain files memories, your body repairs itself, and your mood resets.
So how much sleep do you actually need to feel your best? It’s not a one-size-fits-all answer. While many people are under the assumption they can operate on less than seven hours of sleep a night, research shows that seven hours is just the bare minimum needed.
Here’s everything you need to know about how long you should aim to sleep nightly.
Seven Hours Isn’t Exactly the Golden Rule
According to the CDC, the average adult between the ages of 18 and 60 needs at least seven hours of sleep. “Some people need less than seven hours, while others might need more,” says Eric Zhou, a psychologist at the Division of Sleep Medicine at Harvard Medical School.
While people usually focus on the amount of sleep they need, they forget to consider the quality of sleep they’re having. For instance, you may go to bed at 11 p.m. with an alarm set for 6 a.m., but when do you actually fall asleep, and are you staying asleep all night?
“Instead of focusing exclusively on the number of hours we sleep per night, we should also consider our sleep quality,” says Zhou. It’s about the time you spend in bed every night, but it’s more about the amount of uninterrupted deep sleep you’re experiencing nightly.
Wearable sleep trackers, such as the Oura Ring, Fitbit, or Apple Watch, can provide valuable insight into your patterns and help you develop better sleep habits.
Women May Require More Sleep
The traditional estimate of nightly seven to nine hours of sleep is based on studies that only involved men. This has recently led many to wonder whether or not women need more sleep than men, and several factors suggest they may.
Since women are often caregivers, they are wired to multitask and use more of their brain, while they also report higher levels of stress. This mental exhaustion alone could account for them requiring slightly more sleep every night.
The other factor is hormonal, depending on where they are in their cycle each month, as well as during pregnancy and even after menopause. For instance, the hormone progesterone, which peaks at different times, is a relaxing hormone and often leads to drowsiness.
While not everyone agrees, many health professionals are beginning to recommend more sleep for women, who probably need at least eight hours of sleep a night.
Factoring in Age
The younger you are, the more sleep you need, especially when the body is growing or going through major changes. A newborn needs up to 17 hours of sleep a day, while a teenager between the ages of 13 and 18 needs up to ten.
As you age, melatonin production, which is the sleep hormone, declines. The result of less melatonin is waking up earlier or waking up throughout the night. Once over the age of 61, getting the recommended amount of nine hours of sleep can become more challenging.
How to Get a Good Night’s Sleep
Consistency is key for a good night’s sleep. Try maintaining the same time window between lying in bed and waking up. This works because the body recognizes routine and can be trained to sleep within a specific time frame. “People with good sleep quality often have a predictable sleep window where their sleep occurs,” says Zhou. “Good sleepers are likely to sleep around the same number of hours and stay asleep through the night.”
Physical activity during the day also influences how well you sleep at night. The more activity you incorporate into your day will directly correlate to how much sleep your body needs and therefore, how tired you’ll be by bedtime. “Activity increases your sleep drive,” says Dr. Michelle Drerup, a sleep medicine psychologist. “It’s important to develop exercise as a habit. Pick a time of day that works for you and exercise at the same time every day.”
Refraining from eating two to four hours before bedtime can also help. When we eat, the body must switch gears to digestion, so when you eat right before bed, you must focus on digesting that food and cannot fall into a deep sleep. Eating before bedtime robs your body of its capacity to concentrate on the work it does while you’re sleeping.
The same rule applies to nightly screen time. Studies show that two or more hours of screen time in the evening can disrupt the rise in melatonin you need to fall asleep. Turn devices off at least one hour before bedtime, and replace scrolling with reading a book, taking a bath, or meditating. If you must use your phone at night, reduce your blue light exposure by turning down the brightness or switching to nighttime mode in the evening.
Building a routine that you can stick to ensures the right amount of sleep every night is possible. With Insureyouknow.org, you can store your medical records in one easy-to-review place. The effort you put into a good night’s rest will show in time.
Everything to Know About Equine-assisted Psychotherapy
March 14, 2025
Horses are well known for the special connection they form with their owners, but bonding with horses is not only more accessible than ever, it can be healing. Beyond pet companionship, horses can be used in therapeutic settings to help people process challenging emotional experiences.
During equine-assisted psychotherapy (EAP), people may groom, feed, or lead a horse with a mental health professional nearby. The main goal of this form of therapy is to help patients with emotional regulation. EAP differs from traditional talk therapy as it offers a more inviting setting, brings people outside, and allows them to use all their senses while processing emotions.
How Horse Therapy Differs From Traditional Counseling
Unlike humans, horses bring different qualities to therapy. For example, horses cannot give patients a feeling of bias or judgement, but because they are sensitive to emotions, they still convey a sense of understanding and connection. “They’re sentient beings, and they think and feel and have incredible memories,” says Paige Deponte, director of an equine-assisted trauma-informed care organization in Honokowai, Hawaii. “They were made to do this.”
Plus, horses’ care, such as feeding and grooming, is therapeutic and helps build empathy. The horse’s unique nature gives people a better awareness of their emotions, increased adaptability, stress tolerance, and even self-esteem. “The goal is for the client to find out more about their needs through a series of questions,” says Depontei. “No session is ever the same.”
Horses Have Been Used in Therapy Throughout History
Hippocrates, the Greek physician known as the “Father of Medicine,” wrote about the therapeutic benefits of horseback riding around 400 BCE. Around the world, horses have even been used to heal specific physical ailments. Scandinavia used equine therapy to treat patients with myelitis in 1946, and in 1952, the Olympian Liz Hartzel credited the healing power of horses as helping her recover from polio.
Riding became a popular form of therapy in the 1950s and 1960s. The North American Riding for Handicapped Association was formed in 1969 and eventually became the Professional Association of Therapeutic Horsemanship International, recognized as PATH. By the 1980s, American and Canadian therapists created a more structured Hippotherapy model to be referenced for treatment.
The Benefits of Horse-Assisted Therapies
Equine-assisted forms of therapy are becoming more popular because of increasing evidence of their effectiveness. “I think it’s growing, and the benefits of it are commanding attention because it is unique,” says Whitney Diamond, who breeds and trains horses for a living. “A huge part of the reason why I believe that the therapy is so powerful with horses is that they’re so primal.”
It’s thought that since they’ve been domesticated for some time, horses are attuned to human emotions and nonverbal signals. This allows them to mirror what someone is feeling, enabling the patient to recognize their mental state. “A big part of therapy is that you must work with them,” says Diamond. “It’s powerful because you have this other being that’s not judging you, that’s working off synergy and energy, and they’re going to meet you where you’re at, good or bad.”
EAP is shown to be just as effective in children, teens, and adults and may be used to help with anxiety, depression, and trauma. EAP can benefit young children who find it challenging to open up and process painful experiences.
There are also physical benefits from working with horses. Caring for an animal is shown to decrease blood pressure and improve cholesterol levels. Horses in particular encourage socialization through other riders, which can lessen feelings of loneliness and isolation. Vigorous horseback riding is also a great cardiovascular exercise, while grooming the horse and taking care of equipment can help build strength.
How to Find a Treatment Center Near You
You may reference PATH Intl. or the Equine Assisted Growth and Learning Association to find an EAP certified professional. These are the most reputable organizations that set the standard, train, and certify anyone using horses as a part of therapy.
Those who are interested in trying EAP are advised to find a program that specializes in their specific difficulty, such as anxiety or trauma recovery. The mental professional at the given organization will then be able to tell potential clients whether or not they seem like a fit for the program.
If you have any physical limitations, especially back injuries, then EAP might not be the right fit for you. Other considerations include a fear of horses and the cost of therapy, which may not be covered through insurance.
If you or a loved one may benefit from equine-assisted therapy, you may look for an organization that takes your insurance or offers affordable care. With Insureyouknow.org, you may keep your medical records and progress reports in one easy-to-access place. By keeping track of the changes you notice during therapy, you can observe how you benefit from this unique form of connection in many different ways.
Lost a Job? Find Your Career Instead
March 1, 2025
After the shock of losing a job subsides, how can you ensure you are career-ready to jump back into the job market?
It’s important to remember that a job isn’t a career. A job is a piece of work you take to pay living expenses. A career is a long-term professional project that can span multiple jobs and pivots throughout your lifetime. For example, someone who loves working with numbers may take a job as a bookkeeper, but they want to build a career as an accountant. Even if they lose the bookkeeping job, they can still pursue the career of being an accountant with further professional development.
With 4 out of 5 workers worried about losing their job in 2025, changing your thoughts from “job search” to “career path” is the path forward. Here are some tips to ensure you are career-ready.
Take Time for Reflection
“Take the time to reflect on where you’ve been and where you want to go before jumping back into the job search,” says Sabina Sulat, author, podcast host, employment expert, and influencer. “If you don’t know where you’re headed, you can’t reach your goal.”
By taking a moment to consider the best next step in your career, you can avoid the trap of signing up for the same qualities that made you sigh with relief when you lost your last job.
Learn a New Skill
As you build a career, adding new tools to your skillset make you a more valuable employee. According to a study published in the Journal of Occupational Health Psychology, people who pursue mastery of a skill experience a more positive attitude and better sleep than those who just exercised or did nothing to alleviate the ongoing anxiety of job loss. Look around and see what skills to acquire to secure your next step in your career.
Pivot
A November 2024 Gallup poll reported that 51% of employees are dissatisfied and actively seeking a new job. Perhaps this last job revealed something you didn’t enjoy about your chosen career path. Now is the time to pivot! This time between jobs can be used to learn about another aspect of your career you hadn’t considered and pursue other opportunities.
Figure Out What You Want…And Ask for It
According to Eric Maisel, psychotherapist and author of Choose Your Life Purposes, we’re naturally reluctant to ask for what we want. “That reluctance at best reduces your enthusiasm and makes for a dry presentation, and at worst it prevents you from reaching out to your connections or to the jobs that interest you,” he says. “On top of all of the practical realities involved, the psychological ones matter a lot, too!”
Do the necessary research to determine what you want, monetarily and career-wise, and practice asking for what you need. You can do this by setting up practice interviews with friends and colleagues, journaling your thoughts, and practicing saying the words in front of a mirror.
Doing the necessary work to make yourself career-ready helps you realize your goals. “This clarity and confidence not only make you a stronger candidate but also shine through in your applications, interviews, and networking conversations,” says Sulat.
InsureYouKnow.org
With the recent rise in layoffs and higher unemployment, you must remain ready to pivot. After you’ve gathered your certifications and updated your resume and portfolio, store them safely using InsureYouKnow.org to keep them organized and easily accessible. Having these important documents at your fingertips makes accessing that next step on your career journey easier.
Medicare Grocery Allowances: Who Qualifies and Is it Worth it?
January 15, 2025
In 2020, the Medicare Advantage expanded coverage benefits for those with chronic conditions, such as cancer, autoimmune disorders, diabetes, end-stage renal or liver disease, heart disease, and more. The coverage expansion is referred to as the special supplemental benefits for the chronically ill or SSBCI. Some additional benefits include food allowances and prepared meals, but in some instances, they may even include over-the-counter medications, transportation, and in-home support services.
If you’re interested in receiving a grocery allowance or meal benefits or need food assistance, here’s everything you need to know about the additional coverage.
How the Medicare Grocery Allowance and Meal Benefits Work
Grocery allowances and meal benefits are not the same. If you qualify for grocery allowances, they are issued through prepaid debit cards on a monthly or quarterly basis. While the grocery allowance varies by state, it is usually $50 each quarter.
Under the CHRONIC Care Act, as of 2020, Medicare Advantage plans could also provide meals anytime to keep eligible recipients from needing hospitalization. Meal benefits are often more popular than grocery allowances, but it’s usually only offered for a limited amount of time, which is typically four weeks after a hospital stay.
Knowing Which Plans Offer Food Assistance
Not all Medicare Advantage plans include food allowances, so it’s important to determine if you qualify before choosing a plan. Traditional Medicare Part A and Part B and Medicare supplement plans, which are meant to supplement gaps in coverage, do not offer a grocery allowance. Some Part C Medicare Advantage Plans do offer grocery allowances and meal benefits, such as special needs plans or SNPs and dual-eligible special-needs plans D-SNPs. D-SNPs are meant for Medicare members who are also enrolled in Medicaid and who have a chronic condition. Those with Medicare Advantage plans who are disabled or who have a low-income subsidy or LIS may also be eligible to receive grocery benefits.
The CHRONIC Care Act of 2020 gave Medicare Advantage plans the ability to offer non-medical benefits such as funds for groceries. “Therefore, the Medicare Advantage plan can decide if they want to provide those benefits, and those benefits have to be designed only for the chronically ill,” says Alexandra Ashbrook, director of the Food Research and Action Center. “The non-medical services have to be targeted to people who have at least one chronic health condition, such as those at risk of hospitalization or some other adverse health outcome requiring intensive care coordination,” she says.
Qualifications for the grocery and meal benefits vary by plan, so it’s important to check with the plan’s provider to see what they offer and if your health condition qualifies. Choosing a plan based solely on food allowances isn’t the best approach over the long run. So, even if the plan offers a grocery or meal benefit, it may not justify what you pay for the plan. Whether or not the plan covers medical needs should always be the priority. Take into account every benefit the plan offers before making a decision.
What to do if You Don’t Qualify for Medicare Food Allowances
There are still other options for those who do not qualify for the grocery allowance through their Medicare Advantage Plan. Low-income seniors 60 or older can apply for food assistance through the Supplemental Nutrition Assistance Program or SNAP. Many people don’t even realize that they qualify for these benefits. “Unfortunately, only about 48% of eligible older adults are participating in SNAP,” Ashbrook says. “That’s a really important gap that health care providers and health systems could help to close before looking at any of the other additional food programs.”
Those who are 60 or older and have an income below 185% of the federal poverty income guidelines may also qualify for the Senior Farmers’ Market Nutrition Program SFMNP or the Commodity Supplemental Food Program or CSFP. The SFMNP provides coupons for fresh fruits and vegetables, which can be used at farmers’ markets and community farms, while the CSFP is a monthly package of healthy food that the USDA distributes to local agencies for participants to pick up. If eligible, some states even offer package deliveries.
To find out if you are eligible for SNAP or either of these additional programs, you may fill out an application online. If you’re a veteran, for instance, you may be more likely to qualify for USDA food assistance programs. Even if you are not eligible for Medicare grocery allowances, SNAP, or other supplemental programs, you still have options. Meals On Wheels is another program designed to help low-income seniors access prepared meals. The meals are provided on a sliding scale based on a recipient’s income to make them an affordable option for those in need.
If any food assistance will help you, then exploring every available benefit will pay off. Whether it’s a Medicare food allowance or a USDA-based food assistance program, helping purchase and prepare healthy foods can go a long way in improving the quality of your everyday life. With Insureyouknow.org, you may keep track of your applications, health records, and grocery budgets in one easy-to-access place for all your meal planning needs.
The Health Benefits of Even the Shortest Vacations
December 15, 2024
Just like an athlete benefits from breaks during exercise, vacations are an important part of someone’s well-being. According to a Pew Research Center survey in 2023, nearly half of the U.S. workers surveyed said they take less time off than the paid time off their employers gave them, while globally, eighty-five percent of workers reported that vacations make them feel more optimistic and that regular vacations are important for their overall health.
“Not taking time off from work to go on vacation or simply rest can lead to overwork and burnout,” says Joyce Marter, a licensed psychotherapist. “People should use all the vacation time allotted to them—and sick days should also be used.
If you’ve been feeling the need for a true rest, here’s everything you need to know about getting the most out of even the shortest vacations.
The Right Amount of Time Off
While experts agree that any amount of vacation time is beneficial, three weeks per year may be just the right amount to benefit your health. The European Society of Cardiology conducted a 40-year-long study that found people who take less than three weeks of vacation time per year have a 37% greater risk of premature death, even despite living an otherwise healthy lifestyle.
Another study in 2020 showed that people who split two weeks of annual vacation time into five short breaks had a 24% lower risk of metabolic syndrome. Even the long weekend can come with serious benefits, as those who took a four-day vacation had improved stress-levels for an entire month after returning to work.
Since the positive effects of a trip usually fade after a month of being back home, taking several short trips throughout the year can be more beneficial than one or two long vacations. Plus, the planning process can make you feel happier than the trip itself, so allowing yourself to plan and look forward to a trip more often throughout the year extends the benefits of your vacation time even more.
The Right Way to Travel
Simply going on vacation won’t necessarily result in feeling as though you have a break. “I’ve heard countless times how exhausted people are when they come back from their vacation and feel like they ‘need a vacation from their vacation,’ and that’s because many times we pack so much into a very short amount of time,” says Esther Susag, a travel blogger. “We want to see everything, do everything, and not waste a minute.”
In order to benefit from any amount of time away, it’s important that you provide yourself with the opportunity to actually rest.
Slow travel is a more meditative approach to traveling that allows people to slow down, as the name suggests, and literally stop and smell the roses. “If you want to really unplug and relax without the stresses of traveling then slow travel may be for you,” says Mark Wolters, a YoutTube travel channel host. “You get to unpack your suitcases less, take fewer planes, trains and automobiles and just relax in a destination.
Once you’re on vacation, give yourself the gift of a loose plan. Do some research ahead of time and bring a list of some things you don’t want to miss when you’re there, as well as a few restaurant possibilities. For every day that you’re there, have a half day’s worth of activities planned, giving yourself the time and space in each place to really enjoy the experience.
The Right Companion
In order to have a truly beneficial break, it becomes important to choose the people you vacation with carefully. “Spending time with family and friends are all things that we know can increase well-being and even reduce stress,” says Stephanie Preston, psychology professor at the University of Michigan. “There can be a lot of interpersonal conflict over how you manage the schedule and the priorities.”
While the idea of traveling with extended family, for instance, seems like a good idea on paper, trying to please everyone may prove to be the opposite of a relaxing getaway.
That being said, vacations can also provide the opportunity to bond with your family members and create truly lasting connections with one another. When you plan to travel slowly, your adventure becomes more about being together as a family than about visiting as many attractions as possible. Slow travel provides the space not only to notice your surroundings but also to notice the people you are seeing them with.
The Right Location
Once you decide who to travel with, opt to stay at a vacation rental rather than a hotel. Rentals are rarely at the center of the tourist attractions. This provides both a more relaxing environment to unplug in but also immerses you more deeply into the local experience. Plus, with rentals that have fully stocked kitchens, there’s less of a reason to have to leave and more of an opportunity to stay in and unwind.
The Right Format
Most people intuitively sense that taking a break is good for their health. What’s most important for people to realize is that they don’t need a vacation to have a break. “Many people don’t often have a choice in how much rest is available to them,” says Julia Kocian, a social worker and mental health counselor. “The way society is set up, we treat rest as a privilege, not a right,” she says.
Whether it’s taking a walk in the evening or meditating while you fold the laundry, only you will know what activities best help you to relax. “I view rest as intentionally slowing down or stepping away from an activity, while taking a break can be more active, like going on a walk or stretching,” says Samantha Artherholt, a psychologist and professor at UW School of Medicine. “The goal of any sort of rest or break is it should feel relaxing. You should feel refreshed and better after the break than you did before.”
Work yourself up towards taking more vacation time by finding ways to distribute downtime throughout your day and week. “The biggest thing is giving yourself permission to do it,” Artherholt says. When you learn more about what feels like rest to you, then you can start planning a handful of short vacations for yourself throughout the year. With Insureyouknow.org, you may store your destination research, savings goals, and travel plans all in one place. Remember that planning for your next vacation may be over half of the fun.
Volunteering for Seniors: Benefits & Opportunities
November 15, 2024
There are good reasons why more than one in five older adults volunteer. A study in the Australian Journal of Psychology found that the more people volunteer, the more their overall life satisfaction increases.
If you find yourself with the urge to help or give back to your community somehow, here’s everything you need to know about volunteering later in life.
Volunteering can improve your physical, mental, and spiritual well-being. The American Journal of Preventive Medicine found that if someone volunteered for at least 100 hours per year, or less than two hours a week, for at least four years, they experienced a reduced risk of mortality, less physical functioning limitations, higher amounts of physical activity, and positive psychosocial outcomes, such as a stronger sense of life purpose. “Volunteering is an affirmation that your time hasn’t ended. It’s also a way to affirm that careers are ongoing,” says Marcia Wall, a career coach. “Continue your career through volunteering, and you’ll continue to have that sense of professional identity that can continue even without getting a paid job,” she says.
Furthermore, volunteerism can prevent social isolation and loneliness, major risk factors for mortality among the aging population. In addition to having the opportunity to utilize the skills you already have, volunteering can provide the acquisition of new skills and knowledge, too. “It’s good for the mind, and for socialization; it’s the idea that we’re all lifelong learners,” says Wall. “There is value in learning for learning’s sake. The idea that our brains and our spirits are still active and you can’t be curious without having a spirit. It’s an affirmation that your time hasn’t ended,” she says.
What to Consider Before Getting Started
Before choosing a volunteer opportunity, think about your “why” and what kind of work you want to do. Read about an organization’s mission and the ways they go about achieving that. Does the work they carry out align with your values? Volunteering is a way to engage with your interests, so make sure that you look for an organization that makes you feel excited and even motivates you.
Then, check the reviews. Pay attention to positive and negative feedback and how the organization responds. Beware of any place that uses phrases like “work tirelessly” or seems understaffed or over-extended. “First and foremost, volunteers should not be considered ‘free labor,’” says Wall. “Volunteers are skilled and valuable contributors who are choosing to donate their time in exchange for a personal reward of some kind,” she says. Ultimately, it’s important for you to feel in control of the work you decide to do. Remember that it doesn’t have to be long-term; you can always pursue other avenues. Volunteering should never feel like a chore.
Six Options for Older Adults Looking to Volunteer
There are volunteer opportunities out there for everyone. Here are several ideas to get you started on your search.
- Local or National Charities
Always look at what’s in your backyard first. Habitat for Humanity, for instance, exists nationwide and helps families in your community establish stability and self-reliance by providing them with homes. Food banks always need assistance with daily tasks such as food delivery and donation gathering. Feeding America lists food banks in your area where you can begin. Charity thrift stores are another great way to help with a cause you care about. The items sold there benefit those who buy them, and the proceeds go toward the organization’s efforts.
2. Local, State and National Parks
The National Park Service is often eager to have new volunteers. Opportunities include helping with one-time special events or long-term commitments that involve tasks such as invasive plant removal or serving as a tour guide and educator.
If pets are your passion, working with your local animal shelter may be the right fit for you. While large, well-known organizations like the SPCA and The Humane Society of the United States are great places to work with, smaller local rescues need help, too. Volunteering with a rescue center may involve caring for and playing with animals, providing potential the public with information, cleaning, and helping at fundraising events.
4. Fostering Younger Generations in a Multitude of Ways
Did you know you could become a foster grandparent for a child living in your community? Fostering a child usually consists of tutoring, mentoring, and caregiving. If that kind of opportunity sounds rewarding, check with your local churches and Americorps for children in need of a foster.
Your local schools are another venue to check with for volunteering to help teachers, tutor children, or chaperone field trips. Eldera is another program that connects those over age 60 to help students with homework, while Big & Mini connects people with common interests intergenerationally. Yet another group is Career Village, which brings former professionals to students interested in those careers. If sports are of interest to you, then coaching a youth team is yet another way to give back to children in your backyard.
5. Providing Companionship to Older Adults
There are several ways to help people your own age, such as volunteering with your local Hospice agency. Hospice opportunities include being a companion to patients at the end of their lives, helping with clerical duties, or making things like fidget mats and quilts for patients. “You’re one on one with a patient or them and their family,” says Erin Long, a hospice volunteer services manager. “It’s individual volunteering and independent volunteering. We look for someone who is comfortable in independent situations.”
There are other ways to assist older adults, including being a companion to someone still living independently at home but needing a little support. Seniors Helping Seniors is just one organization that connects seniors to volunteers in their area. Hosting a meet-up for seniors in your area is another way to connect with people your age, build community among older adults, and even prevent loneliness. Starts at 60 Meet Ups helps volunteers host casual gatherings at coffee shops.
- Community Gardens
If you have a green thumb, gardening might be the right cause. Community gardens can contribute healthy foods to their community, beautify your hometown, and provide you with some health benefits. Working in the garden improves both physical and mental well-being. If your neighborhood needs a garden, then AARP can help you get one going.
Senior Corps links seniors with thousands of opportunities. And don’t forget about checking with family and friends, who may know where the local needs are. With Insureyouknow.org, you can keep all of your volunteering research in one place, as well as schedules and logs of the benefits you notice and your impact. Just remember that every act of kindness can create a lasting impact, no matter how small or large. If you’re interested in volunteering, there’s no better time than now to start your search.
Changing Your Exercise Routine After 50
October 15, 2024
According to the Office of Disease Prevention and Health Promotion, American adults should get between 150 and 300 minutes of moderate aerobic activity a week, in addition to at least two muscle-strengthening activities a week. The recommendations are based on evidence that shows a link between a sedentary lifestyle and an increase in all-cause mortality.
As you grow older, your body and lifestyle change, so it makes sense that your exercise routine should change as well. The benefits of regular exercise on physical and mental health are numerous, including improved cognitive function, alleviating depression, muscle mass and bone density maintenance, and reduced risk of many illnesses, including heart disease, diabetes, and cancer. Most importantly, exercising as you age can help you maintain your independence and improve your overall quality of life.
What to Consider Before Getting Started
Before beginning any new exercise routine, it’s important to check with your doctor first. “If you have any medical conditions, always see your healthcare provider before beginning an exercise program,” says Karol Watson, a cardiologist at UCLA. Patients with arthritis, for instance, could find high-impact exercise bothersome for their joints, so their physician might recommend low-impact cardiovascular activities, such as walking or swimming. In contrast, patients with high blood pressure might need to avoid heavy weightlifting until they’ve received clearance from their doctor.
After checking with your doctor, another thing to consider is your lifestyle outside of the new exercise routine. In order to maintain your ability to exercise and promote recovery, you’ll need to think about taking care of your body before and after physical activity. “That includes being hydrated and fueling your body with nutritious food,” says Elizabeth Gardner, an orthopedic surgeon at Yale. “It also includes stretching both before and after your workout to help keep your muscles happy and prevent injury.”
Walking is the Number One Recommendation
For heart health, Watson says walking is the number one type of movement she tells all of her patients to begin doing once they hit the age of 50. That’s because walking is the most foundational, universal workout that almost anyone can do. “The best way to start out with an exercise program is with regular walking,” Watson says. “Walking has all of the same health benefits of more intense exercises such as running.” You may receive the benefits faster with running, but the benefits remain the same, including working all of the same muscles. Even better, walking isn’t as risky for older fitness goers as it’s associated with lower rates of injury. Since it’s a low-impact exercise, walking is far easier on the joints than running, where you’re pounding the pavement repetitively.
Walking is something anyone can do no matter where they live, whether urban or rural, and it doesn’t require a gym membership so there are no financial barriers. Plus, spending time outdoors for activity increases the benefits of exercise through increased sunlight and nature exposure. Just because walking is simple doesn’t mean it has to be boring, as there are many ways to vary your walking, like increasing your pace, walking on an incline to incorporate a resistance factor, or giving Nordic walking a try, where you incorporate ski-like poles for more of a total-body workout. Walking doesn’t just have to be part of your workout. Incorporating bursts of walking throughout your day is also beneficial.
Swimming is another low-impact exercise that can be done outside if you swim in a natural body of water or outdoor pool. It is one of the few exercises that work the entire body while also improving cardiovascular function. If you don’t find the repetitive motion of swimming laps enjoyable, then a water aerobics class, which has similar benefits, might be a better fit for you.
For those over 50, there are a multitude of health benefits to swimming, such as an increase in lung capacity. Since lung capacity naturally decreases as you age, which can make it more difficult to breathe, regular swimming can improve your overall respiratory function. One of the most surprising health benefits of swimming is improved brain function. As swimming increases blood flow to the brain, the production of new brain cells is stimulated, which improves mental clarity and focus and can help prevent age-related cognitive declines.
Yoga, Pilates, and Tai Chi for Balance
While yoga, pilates, and tai chi will improve your balance, which becomes increasingly important as you age in preventing falls, all three of these activities also represent a good balance between getting both a physical and mental workout. While all forms of exercise have mental health benefits, yoga, pilates, and tai chi are designed to be particularly meditative. Stretching and mobility exercises such as these will improve your flexibility and joint range of motion, all contributing to preventing injuries.
While both yoga and tai chi will strengthen your core, pilates is known for being an excellent core workout. Having a strong core helps with back and joint pain, posture, and even respiratory function. Many people don’t even realize their cores’ weakness until they try Pilates. “We humans tend to live along a single plane of movement, working the same muscles daily,” says Houston Methodist athletic trainer Leanne Wonesh. “These repetitive movements are what make us so leg and chest dominant. The goal of Pilates is to balance your muscles by targeting and strengthening the ones you don’t usually use in your day-to-day life but would benefit from them being stronger,” she says.
Dancing Your Way to Health
You can easily do dancing at home or a class in your community. When you dance with others, you’ll not only be getting the benefits that come from moving your body, but you’ll be bonding with others as well. You may try ballet, salsa, or tap dance classes on your own and meet others to dance with in class, or if you have a partner, ballroom classes will cover a variety of styles perfect for beginners.
Besides being a form of exercise that you may greatly enjoy, the physical benefits include improved balance, mobility, and reduced joint pain. According to a Saint Louis University study, just two dance sessions per week reduced the amount of pain medication needed by those over 80. In addition to its physicality, dancing also gives your brain a workout. It involves quick decision-making and having to memorize routines and steps, which can create new neural pathways in the brain and help keep the brain cognitively fit.
When to Include Resistance Training
After adapting to some form of aerobic activity, stretching, and some balancing exercises, then it’s time to add at least two sessions of resistance training per week to your exercise routine. A comprehensive exercise plan that includes both cardio that gets your heart rate up and strength training will yield the best results for your overall health. Resistance exercises can include movements that utilize your body weight, like push-ups and squats, resistance machines that you’ll find in a gym, and weight training with dumbbells. If you’re not sure where to begin, then invest in a few sessions with a personal trainer who will make sure you do the right exercises for your goals, as well as show you how to do them correctly to avoid injury.
Insureyouknow.org Perhaps the most important thing about exercising is finding the ones that you’ll stick with because you enjoy them. An active lifestyle includes activities like gardening, walking the dog, and playing with your children and grandchildren. If you’re a social person, then finding someone to workout with can make exercise more enjoyable. If you like sports, then tennis or golf may be more your style. With Insureyouknow.org, you can keep track of the exercises you try out, analyze the progress you make, and store all of your health records in one place. By prioritizing exercise as you age, you’ll experience a multitude of benefits to your overall health.
Intergenerational Care Benefits Everyone Involved
September 29, 2024
September is Intergeneration Month, launched by The Intergenerational Foundation, to connect generations and urge people from varying age groups to socialize. The idea behind recognizing Intergeneration Month each September is to promote learning from each other, such as gaining a better understanding of history and the challenges that separate generations. By connecting with different age groups across generations, unlikely friendships form between those who would otherwise never have communicated with each other.
People balancing raising young children and caring for aging parents may consider looking into what intergenerational daycare can offer. Facilities that provide both child care and senior care are on the rise, and that’s probably because, in addition to being a convenient solution for caretakers, the benefits to each age group are numerous.
If you’re considering Intergenerational Care for your loved ones, here’s everything you need to know.
What is Intergenerational Care?
Intergenerational care centers provide care for both young children and older adults. “It’s also referred to as a ‘shared site,’” says Merle Griff, the director of McKinley Center Intergenerational Project. “In many cases, there’s a senior area on one side of the building, a child care area on the other, and a hallway connecting the two. At various points during the day, they come together,” she says. The care provided can take on several forms, but at the core, it’s a service offered to multiple generations to provide care in one place across age groups.
The benefits of multi-generational care include forming connections between people who have a lot to teach one another and who would have otherwise never been allowed to meet. “It brings younger and older people together to increase social connectedness, enhance well-being for the benefit of all ages, and strengthen the web of support that is so integral to families and communities,” says Sheri Steinig, the director of Generations United. “People of different ages come together to learn, play, grow, and interact in planned intergenerational activities as well as through informal encounters,” she says.
The Different Kinds of Intergenerational Care
While intergenerational care means care across generations, the services provided vary. “There are many settings for intergenerational care,” says Steinig. “There can be programs at community centers and schools or care in daycare centers, retirement communities, nursing homes or assisted living and affordable housing,” she says. You may even provide intergenerational care in the form of a multigenerational household where more than two generations live. One in four American households are already multigenerational.
Intergenerational care centers look more like daycare facilities with adult daycare services or nursing home locations. “Each center is run their own way,” says Griff. “There are typically planned, structured interactions during the day,” she says. Both age groups are usually not combined for the entire day. Daily intergenerational activities may look like a combined sport, arts and crafts activity, comparison presentations between then and now, or even cradling opportunities, where seniors are paired with infants to rock and soothe to sleep. To date, there are fewer care centers than intergenerational programs. While there are only 150 sites across the country, care centers are expected to grow in popularity. For instance, The Mount Intergenerational Learning Center, a Seattle preschool within a nursing home, reports having over 400 children on their waiting list.
Intergenerational care programs are structured pairings between children of various ages and older adults. Programs such as these are designed to foster relationships between youth and seniors. It could be a pen pal program between elementary school kids and seniors, college students visiting nursing homes, multi-age choirs, or veterans going to schools to talk to students about their experiences.
To find a program such as this or a care center in your area, Generations United offers a search tool.
The Benefits of Intergenerational Bonds
Many grandparents live thousands of miles away from their grandchildren while aging adults live several states away from their children. According to a study from the University of California San Francisco, 43% of older adults report experiencing loneliness, and those who feel lonely are at a 59% increased risk of declining health.
That’s when intergenerational care can help. Older adults experience a sense of purpose and renewal after spending time with and helping young people. It helps seniors feel like they are not just receiving care but offering care. “Despite the dementia diagnosis, the maternal and paternal instincts can still kick in, and the seniors feel a sense of purpose,” says Jenna Hauss, the president of ONEgeneration. “They can care for others. They don’t always need to be cared for,” she says.
It isn’t just older generations that benefit from the connection. Children who spend time around older adults have fewer biases around such things as walkers and wheelchairs and become more comfortable with these differences. Multigenerational care promotes sensitivity among both age groups. Parents notice that their children are more empathetic, while older adults experience less loneliness, reduced agitation, and improved overall health.
Intergenerational care addresses two important needs: early childcare and the increasing demand for senior services, but the benefits of this combined service reap rewards far beyond caretaking. Research is proving that both age groups experience different perks from intergenerational connections. If this sounds like it might be the right fit for you and your loved ones, Insureyouknow.org can help you search for care by storing all of your research, financial information, and medical records in one easy-to-review place.
Understanding What Hospice Care Means
July 1, 2024
When treatment for serious illnesses is causing more side effects than benefits, or when health problems become compounded, then a patient and their family members may begin to wonder about hospice. “We recognized as people consider hospice, it’s highly emotional times,” says medical director for Austin Palliative Care Dr. Kate Tindall. “It might include worries and fears.” But one of the things she hears most often from patients and their families is that they wish they had started sooner. Understanding who qualifies for hospice and what it entails is the first part of deciding what might be best for those with terminal conditions.
What is Hospice Care?
Hospice is meant to care for people who have an anticipated life expectancy of 6 months or less, when there is no cure for their ailment, and the focus of their care shifts to the management of their symptoms and their quality of life. With hospice, the patient’s comfort and dignity become the priority, so treatment of the condition ends and treatment of the symptoms, such as pain management, begins. There are no age restrictions placed around hospice care, meaning any child, adolescent, or adult who has been diagnosed with a terminal illness qualifies for hospice care.
An individual does not need to be bedridden or already in their final days of life in order to receive hospice care. Other common misconceptions about hospice care are that it is designed to cure any illness or prolong life. It is also not meant to hasten death or replace any existing care, such as those already provided by a physician.
Determining When it’s Time for Hospice
Establishing care is most beneficial for the patient and their caregivers when it is taken advantage of earlier rather than later. Hospice can be used for months as long as eligibility has been met. Once there is a significant decline in physical or cognitive function, the goal for treatment should become to help that individual live comfortably and forgo anymore physically debilitating treatments that have been unsuccessful in curing or halting the illness.
Both individuals and their loved ones who would benefit from initiating hospice care are often unaware of the services or are uncomfortable asking about them. “It’s a hard conversation to have,” says professor of medicine and palliative care at the Duke University School of Medicine David Casarett. “Many people really want to continue aggressive treatment up until the very end.” While many wait for their providers to suggest it, it should be understood that if eligibility for hospice has been met, an individual and their caregivers can initiate hospice care on their own.
Establishing Hospice Care
In order to qualify for hospice care, a physician must certify that the patient is medically eligible, which means that the individual’s life expectancy is 6 months or less. Typically, the referral to hospice starts with the attending physician’s knowledge of that person’s medical history, while eligibility is then confirmed by the hospice physician. A hospice care team consists of professionals who are trained to treat physical, psychological, and the spiritual needs of the individual, while also providing support to family members and caregivers. Care is person-centered, with the importance being placed on the coordination of care, setting clear treatment goals, and communicating with all involved parties.
Receiving Care at Home
Hospice care is generally provided in the person’s home, whether it’s a personal residence or a care facility, such as a nursing home. “When people are close to the end of their lives, going to the hospital does not make them feel better anymore,” explains professor of medicine at the University of California Dr. Carly Zapata. “Because there’s not necessarily something that we can do to address their underlying illness.” Staying at home allows the individual to be around their personal things and close to their loved ones and pets, which can provide them with comfort during the end of their life.
What Does Hospice Care Include?
Hospice includes periodic visits to the patient and their family or caregivers but is available 24-7 if needed. Medication for symptom relief is administered, any medical equipment needed is provided, and toileting and other supplies such as diapers, wipes, wheelchairs, hospital beds are provided. What may surprise some people is that hospice patients may even receive physical and occupational therapy, speech-language pathology services, and dietary counseling.
If needed, short-term inpatient care may be established for those who cannot achieve adequate pain and symptom relief in their home setting. Short-term respite care may also become available to help family caregivers who are experiencing or are at risk for caregiver burnout. Bereavement care, or grief and loss counseling, is also offered to loved ones who may experience anticipatory grief. Grief counseling is available to family members for up to 13 months after the person’s death.
Paying for Hospice
The first step in finding a hospice agency is to search for ones that serve your county. If there are several options available, then it’s recommended to talk to more than one and see which agency will best fit the patient’s needs. Adequate research should be conducted since not all hospice agencies provide physical and occupational therapy.
Hospice is a medicare benefit that all Medicare enrollees qualify for, but it may also be covered through private insurance and by Medicaid in almost every state. Military families may receive hospice through Tricare, while veterans with the Veterans Health Administration Standard Medical Benefits Package are also eligible for hospice. Hospice agencies will also accept individual self-pay, while there are also non-profit organizations that provide hospice services free of charge.
Discontinuing Hospice Care
Though it is uncommon, if a patient does improve or their condition stabilizes, they may no longer meet medical eligibility for hospice. If this happens, the patient is discharged from the program. Another situation that sometimes arises is when a person elects to try a curative therapy, such as a clinical study for a new medication or procedure. In order to do that, the patient must withdraw from hospice through what is called revocation. Both children and veterans are exempt from being disqualified from hospice care if they choose to also pursue curative treatments. Any person may always re-enroll in hospice care at any time as long as they meet the medical eligibility.
Opting for Palliative Care
Individuals with chronic conditions or life-threatening illnesses may opt for palliative care, which doesn’t require people to stop their treatments. Palliative care is a combination of treatment and comfort care and can be an important bridge to hospice care if patients become eligible. Because transitioning to hospice care can be an emotional choice, palliative care providers often help patients prepare for that. Many people avoid palliative care because they think it is equal to giving up and that death is imminent, but studies show that for many, palliative care allows them to live longer, happier lives. This is due to the benefits of symptom management and spiritual support.
While hospice care can be difficult to accept, it can provide people with the best quality of life possible in their final days, as well as provide their loved ones with valued support. With Insureyouknow.org, you may keep track of all medical and financial records in one easy-to-review place so that you may focus on caring for your loved one, your family, and yourself during this period of their care.
Five Things Happy Retirees Have in Common
June 15, 2024
The transition into retirement can be difficult, when work no longer provides a sense of identity and accomplishment. The change can be startling, especially when most people don’t switch to part-time schedules on the way out of their full-time careers. “We don’t really shift our focus to, how do we live well in this extra time,” says M.T. Connolly, author of The Measure of Our Age. “A lot of people get happier as they age because they start to focus more on the meaningful parts of existence and emotional meaning and positive experience as finitude gets more real.”
While most people account for how much money they’ll need when it’s time to retire, there are many other factors to consider when planning for a fulfilling retirement. Here are five things that happy retirees have in common.
Feeling a Sense of Purpose
There are several approaches to staying active and finding purpose after leaving a career. “Your retirement schedule should be less stressful and demanding than your previous one, but we don’t need to avoid all forms of work or service,” says Kevin Coleman, a family therapist. “Find some work that you take pride in and find intrinsically meaningful.”
Many retirees, for example, choose encore careers, where instead of working for the money, they are working for the enjoyment of the job. Besides finding a new job, there are other simple ways to feel purposeful during retirement. Purpose can be found by making oneself useful, such as by volunteering in the community, joining a community board, or participating in an enjoyable activity with a group, like a gardening club. Many retirees enjoy volunteering to take care of their grandchildren or helping their older friends with caregiving duties. Finding purpose doesn’t need to be complicated and can be achieved through simple acts of showing up for others and being open to new connections.
Finding Ways to Connect
As nearly 25% of those who are 65 and older feel socially isolated, finding ways to connect are important for mental and physical well-being during retirement. One way to connect is through storytelling. Sharing our stories with the people we care about strengthens our social bonds and helps us feel less lonely. Storytelling also helps people pass down their family memories, especially when we share stories with younger relatives, such as with grandchildren. It’s a nice feeling to think that your memories will live on through your loved ones. “The models we have for aging are largely either isolation or age segregation,” says Connolly. “There’s a loss when we don’t have intergenerational contact. It impoverishes our social environment.” Perhaps the best thing to do as you age is to cherish and foster these relationships with younger relatives.
Making Plans for the Retirement Years
Budgeting for your retirement is crucial to happiness during the retirement years. Successful retirement planning includes paying off debts prior to retiring and saving for unexpected expenses or emergency funds in addition to a standard monthly budget. According to a survey conducted by Wes Moss, author of You Can Retire Sooner Than You Think, the happiest retirees are those who have between $700,000 and $1.25 million in liquid retirement savings, such as stocks, bonds, mutual funds, and cash. His research also found that retirees within five years or less of paying off their mortgages are four times more likely to be happy in retirement. This is because the mortgage payment is typically the most significant expense, so those retirees who own their homes feel safer and more at peace once they no longer have that bill. Plus, not having a mortgage payment due every month dramatically lowers their monthly expenses and can help retirement savings last longer.
Many retirees overlook retirement planning beyond their finances. New research from the Stanford Center on Longevity shows that where someone lives in retirement can affect their longevity. Researchers found that people over the age of 60 who lived in upper-income areas lived longer due to having more access to health and social services. They also credited strong social networks and a sense of community to living longer. So perhaps there’s a city or area that you’ve always dreamed of living in or you’d like to live closer to family. Think about where you want to live when you’re done working and then plan for it before you retire.
Beyond saving up and thinking about where you want to spend your retirement years, setting goals for once you’re in retirement is equally as important. “Research suggests that those who think about and plan for what they will do in retirement in advance are far happier and fulfilled once they actually retire and begin living this phase of life,” says financial planner Chris Urban. “Sometimes it is helpful for people to write down what they plan to do every day of the week, what goals they have, who they want to spend time with and what they want to do with them.”
While your goals before retirement were likely centered around career and finances, it will be important to set different kinds of goals once you’re retired. Having goals doesn’t become less important just because you’re no longer working. “If you really want something, maybe a new romance, then take a concrete step in that direction,” says psychiatry professor Ahron Friedberg. “Don’t ever tell yourself that it’s too late.”
Prioritizing Both Physical and Mental Health
With a full-time career no longer on the schedule, cooking healthy meals at home, getting enough sleep, and finding ways to be more physically active everyday will be easier. It will also be important to keep up on medical appointments and preventive therapies. A study conducted by Harvard shows that even people who become more physically active and adopt better diets later in their lives still lower their risks of cardiovascular illnesses and mortality more than their peers who do not. “Not all core pursuits include physical activity or exercise, but many of the top ones do. I refer to them as the ‘ings’—walking, running, biking, hiking, jogging, swimming, dancing, etc.,” says Moss. “These all involve some sort of motion and exercise.” The most sustainable form of physical activity will be doing more of those activities that you enjoy and that move your body.
In addition to caring for your physical health, focusing on your mental health is just as important, especially as you age. According to Harvard’s Medical newsletter, challenging your brain with mental exercise activates processes that help maintain individual brain cells and stimulate communication between them. So choose something new or that you’ve always wanted to learn. Take a course at a community college or learn how to play an instrument or speak a language. If you enjoy reading, visit the library every week for a new book. If you enjoy helping others learn, then looking into a part-time tutoring job or volunteering to tutor is a way to challenge yourself mentally, connect socially, and feel a sense of purpose.
Prioritizing your overall health includes asking for help when you need it. If you reach a point where you need assistance with daily tasks and activities, then you shouldn’t hesitate to ask for help early. Whether it’s family members or caregiving services, finding help with the things that are becoming difficult for you is the best way to maintain your independence for as long as you can so that you may continue to thrive during your retirement years.
It’s important to think about how you want to spend your retirement before it’s here. While many people only consider their finances when they begin to plan for the future, there are other factors, including how you’ll spend your time, where you’ll live, and your overall health that will impact the quality of your retirement years. With Insureyouknow.org, storing all of your financial information, medical records, and planning documents in one easy-to-review place will help you plan for what can be the best years of your life.