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The Sun
4 days ago
- Health
- The Sun
How well are YOU ageing? The 6 tests you can do at home to find out – and the easiest ways to help you live longer
WHETHER we're doing the housework, commuting to work or simply getting out of bed in the morning, we rely on our body's ability to move well every day. Every reach, squat and bend can become difficult and often painful if mobility is poor. But how agile should we be as we age, and when is it time to worry? 15 Carlo Scozzaro, a sports rehabilitation therapist and founder of CS Therapy, tells Sun Health: 'Mobility refers to the ability to move joints through their full range of motion, comfortably. 'When you squat, for example, you need good mobility in your knees, ankles and hips, otherwise you won't be able to do it deeply or with good form.' But today, with the amount of time we spend sitting at our laptops and staring at our phones, mobility often falls by the wayside. We simply aren't moving as much, and our joints and muscles are becoming stiffer and tighter. 'It's important to work on mobility early in life, rather than when it's too late, because it will help you stay independent, active and injury-free as you get older,' Carlo says. 'For example, elderly people can fall over and if they haven't got good mobility, they'll struggle to get back up. 'Even things such as reaching for something on the top shelf and lifting up your arm require mobility.' It's so important in fact, good mobility could even help you live longer. Research published in the Journal of the American Geriatrics Society found that women who scored the highest for their mobility, balance and strength were 71 per cent more likely to be alive five years later than those whose scores were lower. A separate study in the journal PLOS Medicine found that the longer someone has a mobility disability, the greater their risk of death. Scientists defined this based on the participants' self-reported ability to get around the house, go up and down stairs, and walk at least 400 yards. If they struggled with any of these, they were classed as having a mobility disability. 'Although it's not 100 per cent accurate, you can check how well you're ageing based on your mobility,' Carlo says. 'If 40- to 50-year-olds have good mobility, that's a really good sign. 'In fact, someone in their 50s should still be able to complete day-to-day activities without much strain.' Want to test and improve your mobility? Try these six at-home tests. 'If you struggle with any, follow the tips and try them again a week later. You will start to see an improvement,' Carlo says. 1. Head turns…to test your neck mobility 15 15 15 15 How to do it: Stand upright. Turn your head as far as you can to the left, pause, then return to centre. Repeat again and turn to the right before coming back to the centre. Then, lift your head up, return to centre, then look down and return to centre. Finally, test your lateral flexion by bending your neck to the left and then bending your neck to the right. Aim for: You should be able to turn your neck so your chin aligns with your shoulder. Any further is a bonus. You should also be able to tuck your chin to your chest and look right up to the ceiling or even further behind. When testing your neck's lateral flexion, you want to aim for about 45 degrees. How to improve: Use your hands to help guide your head around and push it a little bit further. Try shoulder rolls too. These will help to release tension in the upper back and shoulder area. 2. Sitting cross legged…to test your lower body mobility 15 How to do it: The days of sitting cross legged in a school assembly hall might be long gone, but if you can try to maintain this level of mobility, it will only be a benefit to your life. Sit on the ground with your legs out in front of you. Bend your knees and bring one foot towards you, then the other, so they are crossed at the ankle. Aim for: Sitting cross legged for anywhere between 15 to 30 seconds is a good time to help you to stay mobile in your lower body. How to improve: A deep lunge will stretch your hip flexors and quads. A butterfly pose (sitting with the soles of your feet pressed together and knees dropped out to the sides) opens up your inner thighs and hips. 3. Interlacing fingers….to test your upper body mobility 15 15 How to do it: Stand tall and bring your arms behind your back. Interlink your fingers behind your back, comfortably, without arching your spine. Aim for: Ideally you want your fingers to at least touch, but the best scenario is interlinking your fingers behind your back. It's useful to have someone behind you to see where you're at and how far your hands are reaching. How to improve: If you can't clasp your hands, add a towel between your hands to help you gradually progress. Arm circles are useful to loosen the shoulders. The foods and drinks causing you to AGE faster By Eva Gizowska CRISPS, cakes, chicken nuggets, hot dogs, ready-meals – it's not rocket science to know that these foods aren't exactly healthy. But what if you were told that they could make you age faster – would you cut back? In fact, experts say diet can increase your biological age, which refers to how old your body is, based on how fast it's declining. It can be older or younger than your chronological age, which is how many years you have lived. An accelerating biological clock will also make you look older. 'It causes cells to age throughout your body, and this affects the cells of your skin,' says Gemma Clare, functional nutritionist and integrative skin expert. 'While you may not be aware that your heart or lungs are ageing at a faster rate, the signs of accelerated ageing are much more obvious on your skin and body.' Unhealthy foods are usually either high in fat, sugar and salt, or all of these, and are referred to as ultra-processed foods (UPF). A recent study by Monash University in Melbourne, Australia, found that for every 10 per cent increase in UPF intake, biological age goes up by 2.4 months. It's the equivalent of only 200 extra calories in a 2,000 calorie-per-day diet, which could amount to just a couple of biscuits. In reality, though, UPFs account for at least half the average person's daily food intake, research suggests. If you think your diet could be in a downward spiral, rein it in by cutting these 'ageing' foods and drinks - Sugar (e.g. fizzy drinks, cereal, fruit yoghurt, milk chocolate) Seed oils (e.g. rapeseed, soyborn, corn, sunflower, safflower) Salty foods (e.g. ready meals, takeaways, crisps) Charred foods (e.g. burnt toast, crispy bacon) Processed meats (e.g. salami, hot dogs, pepperoni, deli meats) Alcohol 4. Kneel to stand…to test your lower body mobility 15 15 15 How to do it: Start in a high kneeling position with your hands on your hips. Come to standing, before stepping back down into a high kneel. Aim for: Between 10 to 15 smooth reps with no struggle is a good target. How to improve: Practice the move with support or with your hands away from your hips for balance. Try deep lunges to help improve mobility in your hip flexors and ankle circles to help with ankle mobility. 5. Straight leg raise…to test your hip mobility 15 15 How to do it: Lie back on the ground with your legs straight out in front of you. Press your lower back into the floor then lift your left leg up towards the ceiling, as far as you can, without bending at the knee. Lower back down. Repeat the same on the right side. Aim for: Lifting your leg to anywhere between 70 and 90 degrees without pain or your back arching shows good mobility and flexibility. You also want to aim for each leg to be able to reach the same height. Your opposite leg needs to stay flat on the floor. As soon as it lifts up or turns, it's a failed test. How to improve: Tight hamstrings will make this move difficult. Loosen them up with a hamstring stretch. Sit on the floor and straighten one leg in front of you. Your other leg can remain bent. Gently lean forwards and reach down your straight leg. Hold for 20 to 30 seconds. 6. Thread the needle…to test your back mobility 15 15 How to do it: Start in an all-fours position. Take your left arm and slide it under your right, until your left shoulder touches the floor. Then come back to all-fours and lift your left arm up straight to the ceiling, opening up your chest. Return to all-fours and repeat on the other side. When you're reaching up, try to find your limit but don't push it as you can strain yourself. Aim for: Ideally, you want to be able to do this move pain-free, getting your shoulder as close to the floor as possible before opening up as wide as you can. How to improve: Try loosening your spine with cat-cow stretches (on all-fours, arch and round your spine). Open up the shoulders too with a wall angel. Stand against a wall facing away, then slowly raise and lower your arms, keeping them glued to the wall.
Forbes
27-05-2025
- General
- Forbes
Solo Agers Can Benefit By Planning A Move Before A Crisis Hits
Designed for community living In today's aging-in-place oriented environment, many older adults are determined to stay in their homes indefinitely. However, when they experience a significant change to their health, that conviction tends to fall apart. These health changes often result in the unsuitability (or significant difficulty) of living independently, which often leads to individuals and families looking more seriously at a safer, more secure living situation in a senior living community. A study by the Geriatrics Healthcare Professionals and published in Journal of the American Geriatrics Society looked more closely at how and why these changes in attitude come about. The objective of the qualitative study was to 'understand what influences older adults to change their attitude and plans about aging in place (AIP) versus living in long-term care settings.' Influences found in the study included: One key result of the study was the following: over a 36 month period, close to half of the older adults in the study changed their minds about whether to age in place or in long-term care. For older adults with family support, these kinds of decisions are often the focus of ongoing discussions about what is the best path for the elder. These discussions can go on for years or occur solely at a crisis point. But what about solo agers, those who don't have the benefit of family support or input on this decision? What wisdom can be derived for solo agers from this study of how and why people change their minds about aging-in-place versus long-term care? I think flexibility is key here. Many of the solo agers I've spoken with about their long-term planning believe they will be able to age safely and securely in their current home. That might be true if they have a vibrant and multi-generational support system around them and a home that is adaptable to their changing needs. In terms of 'vibrant and multi-generational,' the best example I can think of is the support system one generally has in a co-housing community. In my book, Essential Retirement Planning for Solo Agers, I told the story of Anna and Greg, a Taiwanese couple without children or family in the U.S. After assessing the challenges of growing old in their single-family home, they decided to sell their large, two-story home and move into a cohousing community. That was in 2014. When I checked in with them for this story they told me things had worked out pretty much as they had planned. They have formed close bonds with many of the other members of the community and have had the opportunity to help and support some of the older community members who have become ill or passed away during the last 11 years. They feel certain that the same kind of emotional support will be available when one or both of them need it. Cohousing isn't for everyone. Most people look to more established forms of congregate living when they sense they are at a crossroads, emotionally or physically. Congregate living is one way of describing what is commonly called 'senior living.' It can take many different forms, from almost complete independence to skilled nursing, with assisted living and memory care falling somewhere in the middle. One of the concerns that many older adults have about senior living is that it is cost prohibitive and that home care, if and when needed, would take a smaller bite out of their retirement and savings income. That doesn't always turn out to be true. Genworth's 2024 cost-of-care survey for the U.S. found that the yearly median home health aide cost was just under $80,000, where the median assisted living community was just over $70,000. annually. Both of these services can go a long way toward keeping an elder out of a skilled nursing facility, which tallies up at well over $100,000. annually. Any of the services mentioned above usually involve a family member to help determine the choices and coordinate the contract or move. Solo agers often do not have such a family helper, which makes it very important to plan ahead and make appropriate choices before the need manifests itself in an emergency.
The Independent
22-05-2025
- Health
- The Independent
How having a positive attitude could help older people recover from injuries faster
A new study suggests that a 'positive attitude' towards ageing could aid recovery after sustaining injuries in a fall. Falls among older adults are a significant public health issue, prompting researchers from Imperial College London and Coventry University to investigate whether "mindsets around ageing" could lessen their impact. The study involved 694 individuals in England aged 60 to 90 who had not experienced a fall in the two years prior. Researchers analysed data on falls alongside survey responses gauging participants' beliefs and attitudes about ageing. Factors such as walking pace, activity levels, and the need for assistance with daily tasks like dressing or bathing after a fall were also assessed. The findings indicate that those with more positive perceptions of ageing – for example, believing that ageing did not hinder their ability to do what they wanted – tended to recover better after a fall. 'We found that older individuals who had more positive self-perceptions of ageing at baseline were better protected against negative physical consequences following a fall,' they wrote in the Journal of the American Geriatrics Society. People who had the highest possible score on the 'self-perceptions of ageing' measurements – or having the most positive mindset about ageing – had 162% lower odds of showing slow walking speed, 200% lower odds of being dependent on others to perform daily living activities and were 123% less likely to be inactive following a fall, compared to those who were not positive about ageing. Study co-lead Dr Toby Ellmers, from Imperial College London's Department of Brain Sciences, said: 'Those who expressed more positive feelings about their own ageing seemed to be protected against worse physical consequences after a fall. 'There was substantial difference in the rate of physical recovery in the people we studied, and this seemed to be linked to their initial beliefs about growing older. 'Our results suggest that changing the way that some older people view their ageing process could play a key role in improving recovery and wellbeing. 'It's even possible that simple 'tweaks' to help people develop a more positive mindset around ageing, such as having discussions with a friend or relative about the positives associated with ageing, could help. 'This is something we are very keen to explore in future research.' Study co-lead Dr Mathew Hill, from Coventry University's Research Centre for Physical Activity, Sport and Exercise Sciences, added: 'Although we knew from previous research that negative mindsets and beliefs about ageing are associated with increased risk of negative health outcomes, such as stroke and mortality, this is the first research linking these specifically to physical recovery after a fall.'
Daily Mail
22-05-2025
- Health
- Daily Mail
Elderly people who have a positive attitude towards ageing will recover better if they fall, study suggests
Elderly people who have a positive attitude towards ageing will recover better if they have a fall, a new study suggests. Falls in older adults are a 'major public health concern' as they can lead to disability and hospitalisation, impacting on people's ability to live independently, researchers said. The consequences of falls cost the NHS an estimated £5million a day but the experts noted not every victim experiences physical decline as they set out to investigate whether the impact of a fall could be mitigated by 'mindsets around ageing'. The teams from Imperial College London and Coventry University examined information on 694 people aged 60 to 90 in England who had not had a fall in the two years before the study. As well as studying data on falls, experts also examined survey responses that measured mindsets and beliefs about ageing. Researchers assessed their walking pace, whether or not they were active and whether they needed help with daily activities, such as dressing, bathing or getting out of bed, after they had a fall. Those who had initially shown more 'positive' ageing mindsets – such as believing that ageing was not stopping them doing what they wanted to do – appeared to have a better recovery after a fall, the academics found. 'We found that older individuals who had more positive self-perceptions of ageing at baseline were better protected against negative physical consequences following a fall,' they wrote in the Journal of the American Geriatrics Society. People who had the highest possible score on the 'self-perceptions of ageing' measurements – or having the most positive mindset about ageing – had 162 per cent lower odds of showing slow walking speed, 200 per cent lower odds of being dependent on others to perform daily living activities and were 123 per cent less likely to be inactive following a fall, compared to those who were not positive about ageing. About one in three people aged 65 years and over have a fall at least once each year, increasing to one in two people aged 80 years and over, according to the National Institute for Health and Care Excellence (Nice). There are over 210,000 falls-related emergency hospital admissions among people aged 65 years and over each year, with two in three of these among people aged 80 and over. Previous studies show falls are the main cause of injury, injury-related disability, and death in older people, with around half of falls result in major cuts, traumatic brain injuries, or fractures. Dr Toby Ellmers, who co-lead the latest research at Imperial College London, said: 'Those who expressed more positive feelings about their own ageing seemed to be protected against worse physical consequences after a fall. 'There was substantial difference in the rate of physical recovery in the people we studied, and this seemed to be linked to their initial beliefs about growing older. 'Our results suggest that changing the way that some older people view their ageing process could play a key role in improving recovery and wellbeing. 'It's even possible that simple 'tweaks' to help people develop a more positive mindset around ageing, such as having discussions with a friend or relative about the positives associated with ageing, could help. 'This is something we are very keen to explore in future research.' Fellow co-lead Dr Mathew Hill, from Coventry University, added: 'Although we knew from previous research that negative mindsets and beliefs about ageing are associated with increased risk of negative health outcomes, such as stroke and mortality, this is the first research linking these specifically to physical recovery after a fall.'
