By Liz Dorsey, executive director, Ukiah Senior Center
February is a time when many of us think of candy, flowers and love. Fittingly, it’s also American Heart Month. Not only is this a time to focus on keeping our hearts physically healthy and strong as we get older, it’s a good opportunity to prioritize our emotional health.
The social connections we have with others are deeply important. Studies show that strong relationships boost mood and improve stress levels, on top of being life-affirming and fun. According to the Centers for Disease Control and Prevention (CDC), social connections help protect people from developing serious illnesses, leading to longer and healthier lives.
Life is better when we have regular opportunities to connect with others, develop relationships, and offer and receive support through both joys and challenges. But as we age, our social connections change. When we’re not feeling our best, socializing with others often drops off the priority list. On top of that, we often lose the ability to maintain certain hobbies and to connect with beloved activity partners because of injury, illness, or death.
This can lead to a self-perpetuating cycle where physical health negatively impacts emotional well-being. We might say no to something we once enjoyed, like dancing or going for a bike ride, because our knees hurt or we don’t have the balance or stamina we once did. But as we pull back, we’re also withdrawing from the social interactions that went along with it. This leads to more time alone — and the deeper we get into isolation, the harder it is to force ourselves to get back out.
Many organizations in our community host activities that allow people to learn new things and connect with others. Each quarter at the Ukiah Senior Center, we host a public event in the evening. Our Valentine’s dance on Feb. 8 is an opportunity to dress up, leave the house, spend time with friends, and meet new people. Many of us will be attending on our own or coming with friends, and there will be plenty to do besides dance if you don’t want to get your groove on.
At the senior center, we offer many classes and hobby groups that provide opportunities to try something new, improve old skills, stay active, and connect with others. We have a singing group, a quilting group, a writing group, a dancing group, and a chair-aerobics class, among others. Our trained facilitators can adjust these activities to make them safe for your current abilities.
The local library, churches, and the City of Ukiah Recreation Department also offer classes and drop-in sessions where people of all ages can learn, create, and exercise while spending time with other people.
Taking care of our cardiovascular health
In addition to our emotional well-being, it’s also vital that we care for our physical health. Heart disease is the leading cause of death in the United States. The good news is that 80-90% of heart disease is preventable. Lifestyle changes can help us feel better, keep moving, and maintain more independence as we age.
It’s never too late to improve heart health. Here are some ways to do so:
Exercise regularly. The CDC recommends that older adults get about 150 weekly minutes of moderate-intensity exercise (like brisk walking), in addition to doing activities to strengthen muscles twice weekly and regularly working on balance.
Eat a balanced diet. Eat a variety of vegetables and fruits, lean protein, and healthy fats, and limit ultra-processed foods, red meat, full-fat dairy, and sugar.
Get adequate rest. Adults need at least seven hours of sleep per night; some medical providers now recommend eight to 10.
Don’t smoke.
Consume alcohol in moderation, if at all.
When we prioritize connecting with others and taking good care of our bodies as we age, we can form strong relationships and improve our health — and usually have a lot of fun along the way.
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