How much physical activity do seniors need?

Physical activity is not only important for your health but it will also prevent many health problems that seem to crop up as we age. Keeping your body strong will also allow you to be independent and not have to rely on others to help with simple chores.

How much and what kind of physical activity do those over 65 need? According to the Centers for Disease Control (CDC) “f you’re 65 years of age or older, are generally fit,  and have no limiting health conditions you can follow the guidelines listed below.”

Older adults need:

• 2 hours and 30 minutes of moderate intensity aerobic activity such as walking briskly every day.
• Muscle-strengthening 2 or more days a week to strengthen legs, hips, abdomen, chest, shoulders and legs.
• Aerobic or cardiac activity to improve  heart health.

Tips

• Try a variety of activities and find one or two that you like. Walking, swimming, biking or bowling may be three that you like.
• Climb stairs instead of taking an elevator or escalator.

Regular activity is beneficial to those who have health conditions such as heart disease, arthritis or diabetes. Talk to your primary care provider to discuss your limits and match physical activity to your abilities.

If you skip or cannot do your exercises, do not give up. Just begin again when you are able. When you do take on physical activity, try to do as much as you can even if you don’t meet the guidelines. It’s most important to be active.

Time to calculate your Body Mass Index

Throw away your scales

The news reports give us a bleak outlook on the obesity problem in the U.S. Even with all the education that is going on around health lifestyles, the U.S. is still getting fatter by the day. Do you know the definitions for being overweight and obesity? You may be surprised by the numbers.

For adults, overweight and obesity ranges are determined by using weight to height to calculate a number called the body mass index or BMI.

For example, adults who have a BMI between 25 and 29.9 are considered to be overweight.

• Adults who have a BMI of 30 or higher are considered obese.
• A person who is 5′9″ and weighs 169-202 lbs has a BMI of 25.0 to 29.9 is considered overweight.
• 5′9″ weighing 203 lbs or more and has a BMI of 30 or higher is considered obese. Are you surprised by that?

Risk factors associated with obesity:

? High blood pressure

? High LDL cholesterol (”bad” cholesterol)

? Low HDL (”good” cholesterol)? High blood glucose (sugar)

? Heart disease

Tips for change:

1. Include exercise and remember that change involves also involves changing your eating habits.
2. Plan ahead so you can look forward to eating.
3. Focus on what you’ll eat — not what you are giving up.
4. Eat at periodic intervals (every three to four hours). Skipping a meal can result in overeating later or poor food choices. Have a late-afternoon snack (fruit, carrot sticks, popcorn) for quick energy.
5. Always start the day with a breakfast to manage hunger throughout the day.
6. Add protein to each meal — such as a hard-boiled egg, tuna or nonfat cottage cheese — to manage hunger and sustain energy.
7. Save alcohol for special occasions.
8. Save one time each week (for me, it’s Friday night) for indulging — but even then stay conscious of choices.
9. Train yourself to stop after one serving.
10. Shop for groceries when you aren’t overly hungry, angry, lonely or tired. Don’t bring food home that you shouldn’t eat.
11. If you’re hungry but don’t want to eat yet, chew some sugarless gum and drink water.
12. Limit caffeine. It can stimulate appetite.

If you go to http://www.cdc.gov/obesity/data/trends.html#State, you will find an interactive map that shows the trend in obesity from 1985-2009.

September is Senior Fall Prevention Month

One in  three adults 65 and over falls. Falls can lead to moderate or severe injuries that can include head trauma or hip fractures and can  lead to death. Falls are preventable. Look around your home and evaluate what types of items could cause falls.

Older adults can take several steps to protect their independence and reduce their chances of falling.

They can:

? Exercise regularly. It’s important that the exercises focus on increasing leg strength and improving balance. Tai Chi programs are especially good.
? Ask their doctor or pharmacist to review their medicines—both prescription and over-the counter—to reduce side effects and interactions that may cause dizziness or drowsiness.
? Have their eyes checked by an eye doctor at least once a year and update their eyeglasses to maximize their vision.
? Use non-slip mats in shower or bath.
? Make their homes safer by reducing tripping hazards, adding grab bars and railings, and improving the lighting in their homes.
? Remove small throw rugs.
? Wear shoes that give good support and have non-slip soles.
? Put items within reach so that you will not have to use a step stool.

Additional ways to lower hip fracture risk include:

? Getting adequate calcium and vitamin D in your diet.
? Undertaking a program of weight bearing exercise.

* Get screened and treated for osteoporosis.

Carbon monoxide, the silent killer

As winter approaches and we button up our houses, we need to be aware of the dangers of carbon monoxide poisoning.  Heating fuels are still high and for those who find themselves in a situation where they need to rely on portable generators when the power goes out or attempt to heat themselves with their oven here is a word of caution.

All people and animals are at risk for CO poisoning but those with chronic diseases, infants, anemia or respiratory problems are at greater risk. “According to the CDC, 400 Americans die from CO poisoning and more than 20,000 visit the emergency room each year, more than 4,000 are hospitalized and the fatality rate is highest among Americans 65 and older.” http://www.cdc.gov/co/faqs.htm

Carbon monoxide is a colorless, odorless gas that can cause sudden death or illness. It is found in small gasoline engines, stoves, lanterns, burning charcoal and wood, gas ranges and heating systems. CO is combustible and is produced by cars and trucks.

Symptoms of CO poisoning are:

? Dizziness

? Weakness

? Nausea

? Chest pain

? Confusion

? Vomiting

CO poisoning can be hard to detect because the symptoms mimic other illnesses. People often die from poisoning when they are intoxicated or sleeping.

Red blood cells pick up CO more quickly than they pick up oxygen so if there is a lot of CO in the air, the body may replace oxygen in the blood with CO. This then blocks the oxygen from entering the body and can damage tissues and result in death.

Tips to prevent carbon monoxide poisoning:

• Do have your heating system, water heater and any other gas, oil, or coal burning appliances serviced by a qualified technician every year.
• Do install a battery-operated CO detector in your home and check or replace the battery when you change the time on your clocks each spring and fall. If the detector sounds leave your home immediately and call 911.
• Do seek prompt medical attention if you suspect CO poisoning and are feeling dizzy, light-headed, or nauseous.
• Don’t use a generator, charcoal grill, camp stove, or other gasoline or charcoal-burning device inside your home, basement, or garage or near a window.
• Don’t run a car or truck inside a garage attached to your house, even if you leave the door open.
• Don’t burn anything in a stove or fireplace that isn’t vented.
• Don’t heat your house with a gas oven.
• Never use a gas range or oven for heating. Using a gas range or oven for heating can cause a build up of CO inside your home, cabin, or camper.
• Never use a charcoal grill or a barbecue grill indoors. Using a grill indoors will cause a build up of CO inside your home, cabin, or camper unless you use it inside a vented fireplace.
• Never burn charcoal indoors. Burning charcoal — red, gray, black, or white — gives off CO.
• Never use a portable gas camp stove indoors. Using a gas camp stove indoors can cause CO to build up inside your home, cabin, or camper.
• Never use a generator inside your home, basement, or garage or near a window, door, or vent.

Prevention Guidelines http://www.cdc.gov

What you need to know about a reverse mortgage

When would a reverse mortgage be beneficial to you?

Taking out a reverse mortgage on your home may be beneficial in helping you stay in your home as long as possible. It is not necessary to hire an estate planning firm that may charge an exorbitant fee when you can go directly to the source. The following is some helpful information from Department of Housing and Urban Development (HUD) to get you started.

What is a reverse mortgage?

A reverse mortgage is a home loan that lets you convert a portion of the equity you have built up over the years to cash. Unlike a traditional home equity loan or second mortgage, no repayment is required until the borrower(s) no longer use the home as their principal residence. The Federal Housing Administration -FHA’s  Home Equity Conversion Mortgage -HECM provides these benefits.

How do I qualify for FHA’s HECM reverse mortgage?

To be eligible for a FHA (HECM)  the FHA requires that you be a homeowner 62 years of age or older, own your home outright, or have a low mortgage balance that can be paid off at closing with proceeds from the reverse loan, and you must live in the home. You are also required to receive consumer information free or at very low cost from a HECM counselor prior to obtaining the loan. You can find a HECM counselor online or by phoning (800) 569-4287.

Can I apply if I didn’t buy my present house with FHA mortgage insurance?

Yes. It doesn’t matter if you didn’t buy it with an FHA-insured mortgage. Your new FHA HECM will be FHA-insured.

What types of homes are eligible?

Single family home or a 1-4 unit home with one unit occupied by the borrower. HUD-approved condominiums and manufactured homes that meet FHA requirements are also eligible.

What’s the difference between a reverse mortgage and a bank home equity loan:

The reverse mortgage is different in that it pays you, and is available regardless of your current income.

The amount you can borrow depends on:

• Your age
• The current interest rate
• Appraised value of your home
• FHA’s mortgage limits for your area
• Generally, the more valuable your home is, the older you are, the lower the interest, the more you can borrow.

You don’t make payments, because the loan is not due as long as the house is your principal residence.

You still are required to pay your real estate taxes, insurance and other conventional payments like utilities. With an FHA HECM you cannot be foreclosed or forced to vacate your house because you “missed your mortgage payment.”

Can the lender take my home away if I outlive the loan?

No. You do not need to repay the loan as long as you or one of the borrowers continues to live in the house and keeps the taxes and insurance current and maintains the property.

Will I still have an estate that I can leave to my heirs?

When you sell your home, you or your estate will repay the cash you received from the reverse mortgage plus interest and other fees, to the lender. The remaining equity in your home, if any, belongs to you or to your heirs.

How much money can I get from my home?

Generally, the more valuable your home is, the older you are, the lower the interest, the more you can borrow. You can use an online calculator like the one on the AARP website to get an idea of what you may be able to borrow.

Should I use an estate planning service to find a reverse mortgage?

FHA does NOT recommend using any service that charges a fee for referring a borrower to an FHA lender. FHA provides this information free, and HECM housing counselors are available for free or at very low cost, to provide information, counseling, and a free referral to a list of FHA-approved lenders. Search online or call (800) 569-4287 toll-free, for the name and location of a HUD-approved housing counseling agency near you.

How do I receive my payments?

You have five options:

• Tenure equal monthly payments as long as at least one borrower lives and continues to occupy the property as a principal residence.
• Term equal monthly payments for a fixed period of months selected.
• Line of Credit unscheduled payments or installments, at times and in amounts of your choosing until the line of credit is exhausted.
• Modified Tenure is a combination of line of credit with monthly payments for as long as you remain in the home.
• Modified Term is combination of line of credit plus monthly payments for a fixed period of months selected by the borrower.

Cited: http://www.hud.gov

It’s that time of year again

It is that time of year again. Time for your annual flu shot. Everyone 6 months and older should get a flu shot as soon as the vaccine becomes available.  2009 H1N1 and seasonal viruses will cause illness in the U.S. according to the Centers for Disease Control and Prevention.

The 2010-2011 flu vaccine will protect against 3 different viruses:

• H3N2
• Influenza B
• H1N1

It is especially important that people with medical conditions and their caregivers to get vaccinated.  People with weakened immunities can be compromised especially if they have any of the following health challenges:

• Asthma
• Kidney disorder
• Liver disorder
• Blood disorders such as sickle cell
• HIV
• Cancer
• People with a Body Mass Index (BMI) of 40 and over
• Neurological and neurodevelopmental conditions [including disorders of the brain, spinal cord, peripheral nerve, and muscle such as cerebral palsy, epilepsy (seizure disorders), stroke, intellectual disability (mental retardation), moderate to severe developmental delay, muscular dystrophy, or spinal cord injury].
• Chronic lung disease (such as chronic obstructive pulmonary disease [COPD] and cystic fibrosis)

Preventing the spread of germs:

Always cover your nose and mouth with a tissue when you cough or sneeze and throw the tissue in the trash after you use it.

Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand sanitizer.

Avoid touching your eyes, nose and mouth. Germs spread this way.

Try to avoid close contact with sick people.

If you are sick with flu–like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) While sick, limit contact with others as much as possible to keep from infecting them.

Check with your health care provider to see when flu shots will be available and encourage family members and caregivers to get one too.

New regulations to help fight back against denied health insurance claims

New regulations are going into affect beginning September 23, 2010 that can help you fight back when the insurance company denies your claim. The new regulations expand consumer right to appeal denials.

The new regulations create  consistency in the appeals process and extend an external review guarantee to employees of companies that offer their own health insurance plans. This can be done without contracting with an insurance provider.

Previously patient’s rights have varied from state to state and by insurer. “Until the [health care law] reform, only a select number of states honored external review,” says Erin Moaratty, a spokeswoman with the Hampton, Va., nonprofit Patient Advocate Foundation (PAF), which helps patients navigate the appeals process. “Now every state is required to have a process for external appeals.”

In order to be able to overturn a denial, consumers must keep track of paperwork and phone calls. The three most important tips are:

Watch deadlines: Deadlines are spelled out in insurance contracts regarding appeals. If you miss the deadline, it may be impossible to file an appeal.

Keep records: Place records in a folder or a binder and carefully write down the date of each call to your insurer, who you talked to and what you discussed.

Follow up: Send correspondence by certified mail so that you will have a receipt. Don’t assume something is being done just because you called or sent a fax.

What do music and Alzheimer’s have in common?

Alzheimer’s patients often become withdrawn, confused, violent and/or combative. This is thought to be caused by their inability to be able to communicate and express what it is that they want or need. It has been noticed that music can promote wellness, manage stress, alleviate pain, enhance memory, improve communication, and provide unique opportunities for interaction.

Music is a form of sensory stimulation, which provokes responses due to the familiarity, predictability, and feelings of security associated with it. Research in music therapy supports the effectiveness of interventions in many areas such as facilitating movement and overall physical rehabilitation, increasing motivation to engage in treatment, providing emotional support for clients and their families, and creating an outlet for expression of feelings. Because music is a powerful and non-threatening medium, unique outcomes are possible.

Music therapy can provide:

? A forum to share common experiences and enjoyment as a couple or family

? Meaningful time spent together in a positive, creative way

? Relaxation for the entire family

? Unity and intimacy for families through verbal and nonverbal interaction

? Respite for the caregiver

A gentleman in the early stages of progressive dementia improvised on a xylophone during a music therapy session to express his feelings, and then stated: “I don’t know how anyone can live without music.”

Outcomes:

? Positive changes in mood and emotional states

? Sense of control over life through successful experiences

? Awareness of self and environment which accompanies increased attention to music

? Anxiety and stress reduction for older adult and caregiver

? Stimulation which provokes interest even when no other approach is effective

? Structure which promotes rhythmic and continuous movement or vocal fluency as an adjunct to physical rehabilitation

? Emotional intimacy when spouses and families share creative music experiences

? Social interaction with caregivers and families