The choices we make as older adults have a direct impact on how well we age and how we feel about aging. Research has shown that lifestyle choices are as significant as genetics and can have an impact on our quality of life regardless of when those choices are initiated [1]. In other words, it really isn’t too late to do something positive for your health and your life! One important lifestyle choice that is showing the most positive outcome for older adults is physical activity [1].

Any adequate physical activity, even if begun in later years, contributes to high physical and cognitive functioning and overall health [2-6]. Research has demonstrated that physical activity contributes to muscle function and tone, flexibility, cardiovascular health, and positive mood and cognition. If those weren’t reasons enough to get you moving, physical activity has also been found to prevent falls and improve brain function even after brain injury [2,4,5]. Physical activity coupled with resistance exercise training has been found to promote muscle functioning in elders through increasing strength, improving flexibility, and preventing muscle loss [7,8]. Now, we’re not talking Arnold Schwarzenegger or even Jack LaLaine bodies, but we are talking about a healthy body that allows you a more independent lifestyle for a longer period of time. Physical activity is the core lifestyle choice and may be the primary factor for promoting optimal aging[1].

Now, that we’ve hopefully piqued your interest, you may be wondering just how to jump into this physical lifestyle choice. Well, have we got good news for you! The American Academy of Family Physicians has stated that it is safe for most adults older than 65 years to exercise. Even people with chronic illnesses like heart disease, high blood pressure, diabetes, and arthritis, can safely exercise. If you have any doubt at all about starting any physical activity, talk with your doctor. Walking, swimming, and bicycling are excellent cardiovascular activities; so is mowing your lawn or planting flowers in your garden. Housework can qualify as exercise, but not channel surfing (as fun as that might sound). The addition of resistance or strength training will increase the benefits of your physical activity. We can pass along to you some easy exercises that you can do at home. These exercises were taken from “Exercise for the Elderly” and more information can be found at www.aafp.org. Each exercise should be done 8 to 10 times for two sets. Remember not to hold your breath and stop immediately if you feel pain:

Wall Push-ups – Stand with your feet slightly apart facing a wall. Extend your arms and place hands flat against the wall; slowly lower your upper body to the wall; push your body away from the wall to return to the starting position. This exercise works your arms and chest muscles.

Bicep Curl – Holding a weight (try soup cans or full spray bottles) in each hand, place your arms at your sides with your palms facing up. Bend your arms at the elbows, lifting the weights to your shoulders and then slowly lower them to your sides. This exercise works the large muscle in your arms.

Chair Squats – Begin by sitting in a chair (it is more challenging to sit in a side chair instead of an armchair). With your feet slightly apart and flat on the floor, place your hands on your hips; lean slightly forward and stand up slowly; hold that position a moment, and slowly return to sitting

These exercises are just a suggestion for a starting point. Do any physical activity that you enjoy and get out there and optimize your life! The retirement and assisted living communities at Retirement Unlimited, Inc. provide a variety of opportunities for residents to be physically active. Contact any one of our communities in person, by phone, or by e-mail for more information.

With the many options out there for your retirement, it can be confusing knowing what choice to make. Many senior housing communities have assisted living options. Some nursing homes have an “assisted living wing.” Some assisted living communities offer independent living. It’s enough to make you want to build a raft and spend your retirement on a small deserted island! We want to provide you with some helpful definitions to navigate through these choices. We can also recommend some deserted islands and really good sunscreen, if you choose that option as well.

Independent Living
When do you want “Independent Living?” You are making this choice usually because you want to and are able to live without any help, but you no longer want (or need) the burden of maintaining your current home. You would prefer to live with other people of the same age and similar interests. You may desire social activities or interesting day trips. You might want to cook some meals, but you also may want the option of dining out without having to drive anywhere. You definitely want someone else to mow the lawn, shovel the snow, weed the garden and water the grass (or at least you don’t want to do so much of it any more)

Where can you find “Independent Living?” One option is found in the retirement housing subdivisions. These can be sprawling campuses with many amenities. With this option, you can buy or rent an apartment/condo/or small “cottage” Many times, these communities require total independence with regard to your health. However, you can also find the option of “independent” living within an assisted living community. In these communities, while you live independently, you also have the option of adding health services as you need them.

Assisted Living
When do you want “Assisted Living?” You make this choice when medical, memory, or aging issues reduce your ability to safely stay in your own home. You may still want the personal privacy and autonomy, but you may need a little assistance. And, honestly, you may also be tired of cleaning, cooking, laundry, and home repairs. Many assisted living communities offer services for personal care. They also may provide housekeeping, laundry, transportation, dining options, and 24 hour supervision. In addition, these communities may have other amenities such as exercise rooms, outdoor gardens, libraries, chapels, or internet access. Assisted living communities frequently base their costs by offering levels of care based on the amount of assistance that you need. Some assisted living communities will allow you to “age in place” meaning that you can remain there even as your health deteriorates. Sometimes, you may find a nursing home that has a dedicated area for assisted living. You should consider this option based on your medical needs, but also on your privacy and autonomy wants.

Nursing Home
When do you want a “Nursing Home?” You make this choice when your health needs require skilled medical professionals (like doctors and nurses) providing services and care on a daily basis. The emphasis in a nursing home is on medical care. Frequently, nursing homes also provide rehabilitation services, allowing for a short term or a long-term stay.

Other Options
There is a really lovely chain of islands throughout the Caribbean that are uninhabited. Choose one with a good coastline and lots of trees for shelter. For long term retirement, we strongly recommend a UVA/UVB full spectrum sunscreen in an SPF 30 or higher. Just a thought: learn to fish and gather before you go. Oh, and bring LOTS of your favorite beverage.

The Internet can be a wonderful source of information when you are looking to retire and find the place best suited to your needs. It can also be an overwhelming source of information that may or may not be useful. Listed below are some of the best and most comprehensive Internet resources to assist you:

Senior Navigator -  This site will help you locate senior housing of all types based on factors such as geographic area, type of living arrangement, specific requirements or amenities. www.seniornavigator.com

Assisted Living Facilities Checklist – This document provides a list of comprehensive questions to ask and consider when touring an assisted living community. www.carepathways.com/checklist-al.cfm

Planning Ahead: A Consumer’s Guide to Assisted Living Facilities – This guide is a comparative checklist designed for consumers and prospective residents. www.longtermcareliving.com/planning_ahead/assisted/assisted8.htm

Assisted Living Cost Calculator – This excellent resource provides help in estimating the monthly cost of all types of retirement and assisted living. www.longtermcareliving.com/planning_ahead/assisted/assisted7.htm

This economic environment makes us even more mindful of the cost of living and our monthly expenses. When you or your parents begin to need additional care, it is tempting to try to save costs by doing the care yourself or hiring services to come into your parents’ home to provide the care. The current conventional wisdom seems to be that it is less expensive to stay at home for as long as possible than it is to move to a Retirement or Assisted Living Community. But, conventional wisdom like that could deplete your emotional AND financial resources faster than you can say, “Curse you, Wall Street!”

It is more prudent to determine the REAL cost of being cared for at home and compare those costs to moving into a Retirement or Assisted Living Community. The first step is to make an objective assessment of the real costs of living at home. Make a list of ALL of your or your parents’ monthly expenses and calculate the total cost. Some expenses are listed below. You may need to add or subtract others based on your personal situation:

•    MORTGAGE/RENT
•    ELECTRIC
•    GAS
•    TELEPHONE/CABLE
•    WATER/SEWER
•    TRASH/RECYCLING
•    MEALS/GROCERIES
•    MAINTENANCE/REPAIRS
•    LAUNDRY
•    AUTOMOTIVE UPKEEP and REPAIRS
•    IN-HOME SERVICES (NURSE AIDES, COMPANIONS, OTHER)
•    TAXES and/or INSURANCE PREMIUMS

When you add up the total you may be very surprised. On average, actual monthly expenses can range from $3,000 to $5,000! If you compare that amount to the rental expense in a Retirement or Assisted Living Community (especially a Retirement Unlimited, Inc. community that includes utilities, telephone, cable TV, maintenance, laundry, housekeeping, scheduled transportation and meals in the monthly rent), you may find that the difference between staying home and living in a community is much less than you think. Combine this difference with the added benefits of increased socialization and amenities that many Communities provide, and you or your parents could very well flourish in this environment more than at home!

So, I ask you again, Is Staying At Home REALLY Less Expensive Than Retirement/Assisted Living?

Adapted from the publication, Choosing An Assisted Living Facility: Considerations for Making the Right Decision, by the Consumer Consortium on Assisted Living. Visit the website for more information at www.ccal.org.

1.    Identify the facilities in your area and plan to visit as many as you can. Use search engines on the internet to identify facilities. Visit the facility’s website and take a virtual tour to narrow your choices. Remember that the closer the facility to your home, the more likely you are to make frequent visits. Be sure to tour the facility and ask the questions that are most important for your physical, financial and lifestyle needs.

2.    Choose your top 2 or 3 choices and return to those facilities to ask more questions. It is important while at those facilities to talk with staff and residents. Ask how long staff and management have worked at the facility.  Ask residents about their experiences living at the facility. If possible, have a meal. Compare the answers to your questions from the different facilities that you visit.

3.    Ask to review the Resident Agreement (facility contract). This document should provide information about services, rates, additional fees, facility and resident responsibilities, admission and discharge criteria, and conditions of termination of the contract.

4.    Review the licensing or certification inspection reports and contact the Long Term Care Ombudsman for complaints about the facility. These reports may be available online. Complaints alone do not indicate the quality of the community. It is important to ask how the complaints were resolved or corrected.

5.    Make an unannounced visit to the facility. You can learn a lot about a community by visiting during meals, in the evenings or on weekends. For resident safety and privacy reasons, you may not be able to tour the community at these times unless accompanied by a staff member. However, observations in the lobby or common areas can be invaluable in your decision.

Use these tips to choose the community that best fits your needs.