How to stay fl exible as you age
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Recommended immunizations
that all seniors should have
The immune system begins to decline as we age, so the body can benefi t from the diseasefi
ghting boost provided by vaccinations.
Routine immunizations can keep
people safe and healthy. Certain
vaccinations can prevent
diseases from producing symptoms,
while others can lessen the duration
of an illness or make conditions less
severe.
Vaccination schedules become a
way of life for parents to young children.
But vaccinations aren’t just
for kids, and adults should keep tabs
on their immunization histories to
ensure they’re up-to-date with vaccinations
for their particular age
group and lifestyle.
The Centers for Disease Control
and Prevention warns that the elderly
are more likely to die of a vaccine
preventable disease than other
age groups. The immune system begins
to decline as we age, so the body
can benefit from the disease-fighting
boost provided by vaccinations.
Individuals at any age should discuss
immunizations with their doctors,
but it’s a particularly important
conversation for those age 50
and older.
Vaccine schedules and recommendations
may vary depending on
where a person lives, but the following
immunization recommendations
are offered courtesy of the Centers.
Infl uenza: An annual flu shot can
help prevent the nearly 36,000 deaths
that occur due to flu each year in the
United States. The flu vaccine is designed
to combat the current strain
of flu, so it is recommended anytime
between September to March, which
is the prime flu season. People age
50 and older should opt for the injection
rather than the nasal form of
the vaccine.
Tdap: This vaccine protects
against tetanus, diphtheria, and
pertussis and is especially necessary
for people who have close contact
with young infants. Pertussis,
or whooping cough, can be passed
on to youngsters and make them
very ill. If you’ve never received a
Tdap vaccine, the Centers suggests
getting it at least once. Individual
tetanus boosters should be received
every 10 years.
Pneumococcal: Pneumococcal
disease is an infection caused by the
pneumococcus bacteria. It can cause
pneumonia, blood infection, ear infections,
and even bacterial meningitis.
This vaccine is given to adults
age 65 and older or to younger adults
at their physicians’ discretion.
Hepatitis A: Individuals with
medical, occupational or lifestyle
conditions, such as healthcare workers
or people with chronic liver disease,
may need a two-dose series of
the hepatitis A vaccine.
Adults who are avid travelers to
various parts of the world that may
bring them in contact with animals
or people who do not receive the same
course of immunizations may need
additional vaccines. Speak with a
doctor about which immunizations
are recommended before travel.
Wellness
Men and women may begin to feel
less fl exible as they get older.
According to the University of
Maryland Medical Center, that loss of
fl exibility is because muscles lose both
strength and elasticity as the body
ages.
A lack of fl exibility can make men
and women more vulnerable to certain
types of injuries, including muscle
strains and tears. While people might
not be able to maintain the fl exibility
they enjoyed in their 20s, there are
ways for them to combat age-related
loss of fl exibility:
Stretch frequently. Stretch major
muscle groups, such as hamstrings
and shoulder muscles, several times
per week. When practicing static
stretching, the goal is to gradually
elongate the muscle being stretched
before holding the elongated position,
and ultimately allowing the muscle to
return to resting position. As fl exibility
improves, elongated stretches can
be held for 30 seconds. Avoid stretching
muscles that are sore or injured,
and discontinue a stretch if you feel
pain or discomfort.
Include yoga in your exercise
regimen. Many yoga poses are designed
to improve the strength and
fl exibility of muscles, and some physicians
may even recommend yoga to aging
patients. Yoga DVDs or streaming
sessions can be great, but beginners
may want to visit yoga studios or sign
up for classes at their gyms so instructors
can personally ensure they are doing
each pose correctly. As their fl exibility
improves, men and women can
try more diffi cult poses and classes if
they so desire.
Get in the pool. Strength-training
exercises are an important component
of a well-balanced exercise regimen,
but such workouts tend to focus on one
or two muscle groups at a time. That
means other muscle groups may be inactive
and tighten up as a result. Swimming
works the entire body, which
helps all muscle groups stay loose and
fl exible. One or two swimming sessions
per week can contribute to great
gains in overall fl exibility, especially
for men and women who remember to
stretch when they get out of the pool.
Flexibility may decrease as men
and women age, but there are various
ways to combat the natural loss of fl exibility.
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