4 Tips for Seniors to Stay Physically and Mentally Fit
1. Improve Your Sleep
Focusing on quality sleep helps seniors avoid common age-related sleep problems such as insomnia, daytime drowsiness, and frequent waking at night. The first thing you can do to improve your physical and mental health is improve your sleep. Try developing bedtime rituals to help you become drowsy such as reading or listening to music while taking a bath before bed. Follow the same schedule each day and incorporate a consistent bedtime, wake time, exercise time, and eating times.
To help you prepare to sleep, stay away from the television, computer, or tablet and smartphone screens at least an hour before bed and be sure your bedroom is quiet and dark. Try keeping the temperature in your bedroom lower too, as a warm room can make it difficult to sleep.
If you still have trouble sleeping after making these adjustments and sticking to your schedule for a week or two, get more exercise. Regular exercise helps people sleep better and helps people who are not active enough feel sleepy at bedtime.
2. Do the Right Kinds of Exercise
Depending on your present physical fitness level, you may not be ready to lift heavy weights or run a 5K. But, there are certain types of exercise that are best for seniors looking to stay fit and feel better by becoming more flexible, stronger, and heart healthy.
● Yoga or Pilates – Yoga and Pilates increase flexibility. Stretching and flexing give seniors a better range of motion and make it easier for them to move and do all of the activities they want to pursue. Stretching programs designed for seniors commonly are offered at senior centers, churches, and gyms, and seniors who are ready to begin yoga or Pilates will find classes at fitness centers. Stretching each day will make a big difference in a senior’s fitness level.
● Weight training – Strength training and exercises are among the most important for senior citizens because stronger muscles allow them to do daily living tasks more easily. Strength training also positively impacts bone health. For most seniors, 30 minutes of strength training twice a week is a good place to start, with a focus on major muscle groups and taking care not to work the same muscles day after day. Begin with light weights and increase them as you gain strength.
● Aerobics – 30 minutes of moderate-intensity exercise nearly every day should be a goal for seniors. Increasing heart rate benefits the whole body and makes it easier to walk and perform daily tasks. Walking is a good place to start, and other seniors enjoy dance classes and step aerobics to make exercise a social activity.
3. Improve Other Areas of Your Health
If you smoke, stop. If you abuse alcohol or other substances, get help. Taking good care of your body means avoiding tobacco products, alcohol, and drugs, and if you are over 50, you have a higher risk of becoming addicted to pain medication. Knowing your risks and discussing your concerns with your healthcare provider is a good step toward improving your overall health and well-being.
4. Become More Social
Boosting and maintaining mental health is just as important for seniors as boosting and maintaining physical health. While staying active and being physically fit help mental health by warding off loneliness and depression and increasing blood flow and oxygen, becoming more social is one of the best ways to ensure a senior’s mental health. Some seniors get more social by getting a part-time job that involves doing something they love. The work keeps their mind sharp, too.
Other seniors get social by joining senior centers or attending hobby groups or classes in the community. Studies show that hobbies reduce stress and depression and help boost mental health, so seniors should find hobbies to do with others, such as a quilting group, a hiking group, a fly-tying group, or an exercise group. If you have a green thumb, start a community garden or get involved with an existing one, or you can become a volunteer and help others while socializing.
Physical and mental fitness are key to seniors’ well-being and quality of life. There are so many options for activities that boost both, and we hope our four tips will inspire you to get active and involved and find other activities that you enjoy that will keep you healthy for many years.
Everyday we celebrate the lives of the seniors living in Broome and surrounding counties of upstate New York through recreation, health and educational programs. With volunteer opportunities, social events, and trips, we have something for everyone.We are proud to be a member supported, private not-for-profit community oriented organization. We continue our commitment as a trendsetter in programs and services for adults. Please join us!
We celebrate the lives of our seniors!
Everyday we celebrate the lives of the seniors living in Broome and surrounding counties of upstate New York through recreation, health and educational programs. With volunteer opportunities, social events, and trips, we have something for everyone.
We are proud to be a member supported, private not-for-profit community oriented organization. We continue our commitment as a trendsetter in programs and services for adults. Please join us!
Celebrating our 40th Anniversary!
Everyday at the Johnson City Senior Center we celebrate the lives of our members, believing that aging is not about time and body but place and relationships. We proudly serve over 3,000 members as a member and community supported senior center. We offer programming throughout the year that includes Always Available Programs , Special Events, and Trips.
ROOMS AVAILABLE AT THE CENTER FOR SPECIAL OCCASIONS
To acquire a "Building Use Request", please check on the INFORMATION button.
Do you have a special day or special celebration and you are finding it difficult to find an available room? The Johnson City Senior Center has all that you can ask for:
- A 100 space parking lot
- A dining room that holds 224 people. Table and chairs available
- Two smaller rooms are also available that seat approximately 40-50 persons
- An up-to-date kitchen
- Air conditioned, handicapped accessible
A Johnson City location and quick access from the highway
Insurance coverage for the event is required
Rooms priced at $35 hr. for smaller rooms - $250 flat daily rate; $50 hr. for dining room - $500 flat daily rate; $75 for whole center - $650 flat daily rate.
JOHNSON CITY SENIOR MEMBERSHIP PLANS
At the most recent annual board meeting, I outlined the plans that I am proposing for updating the membership application, collecting data and marketing the center to more community residents.
This is synopsis of that report:
Why membership JCSC is not a Broome County agency, but it is a 501C3 non for profit center fully dependent for all operational costs, insurances, building repairs, equipment costs and utility bills.
Registration Data The card reader machine collects important information for grants, reports and volunteer hours. The program, called Access, stores member personal information including dates of payment. marketing the JCSC With assistance from the BU students, a new brochure, membership application and yearly donation letter were developed to be used for membership recruitment. Increased PR material helps get the announcements out in the community more.
The Annual Appeal for Charitable Giving letter will be sent out in late Spring discontinuing the former Sustaining membership drive. In this way, there will be less confusion about the yearly membership dues of $30. Yearly renewals will be cyclical and reminder post cards will assist members to know when to renew each year.
Future possibilities include linking the johnsoncityseniorcenter.org website with registration or trips, classes or membership. Gifts from estates, charitable trusts, insurance policies, stocks, bonds transfers or donating to the Endowment are appreciated also.
Upcoming Events and Trips
PHILADELPHIA FLOWER SHOW – Philadelphia, PA. – Tuesday, March 14January 3rd, 2017
YELLOW BRICK ROAD CASINO – Chittenango, NY – Thursday, March 30January 3rd, 2017
PROCTOR’S THEATRE, SCHENECTADY, NY – Thursday, April 13January 4th, 2017
ETHNIC BAKERY TOUR IN NYC – Thursday, May 11January 4th, 2017