50+ Lifestyles

Tips to Regain Your Game After Being Cooped Up for More Than a Year By Judith Graham, Kaiser Health News, Reprinted with permission

By Sonita Oldfield-Carlson
Evidence-Based Program Coordinator
Milestones Area Agency on Aging

Millions of older Americans are simultaneously struggling with physical, emotional and cognitive challenges following a year of being cooped up inside, stopping usual activities and seeing few, if any, people.

Experts warn that if we don’t address issues that have arisen during the pandemic — muscle weakness, poor nutrition, disrupted sleep, anxiety, social isolation and more — we face the prospect of poorer health and increased frailty, especially for older adults.

“This has been a time of psychological trauma for many people and it’s impacted the way we behave,” said Dr. Thomas Cudjoe, a geriatrician and assistant professor at Johns Hopkins Medicine in Baltimore. “We’re not going to go back to pre-pandemic activity and engagement like turning on a light switch.”

What should people do to address challenges of this kind? Several experts shared advice:

Be physically active. Engaging regularly in physical activity of some kind — a walk in the park, chair exercises at home, video fitness programs — is the experts’ top recommendation.

Start slow and build steadily. After being inactive for more than a year, be realistic about your current abilities said Dr. John Batsis, associate professor of geriatrics at the University of North Carolina-Chapel Hill.

“Be honest with yourself as to what you feel capable of doing and what you are afraid of doing. Identify your limitations. It’s probably going to take some time and adjustments along the way.”

Have your functioning assessed. Get a referral to therapy. If you’re having trouble having difficulty walking, climbing a flight of stairs, or have changed the way you perform ordinary tasks such as getting dressed, get a referral to a physical or occupational therapist. A physical therapist can work with you on strength, balance, range of motion and stamina. An occupational therapist can help you change the way you perform various tasks, evaluate your home for safety and identify needed improvements.

Eat well. Make sure you’re eating a well-balanced diet that includes a good amount of protein. Adequate protein consumption is even more important for older adults during times of stress or when sedentary and not getting much activity, noted a recent study on healthy aging during COVID-19 published in the Journal of The American Geriatrics Society.

Milestones Area Agency on Aging offers online and in-person class series for falls prevention and managing chronic health conditions. These programs are evidence-based and proven to be effective. Current offerings include A Matter of Balance: Managing Concerns About Falls, Tai Chi for Arthritis/Falls Prevention, and the Chronic Disease Self-Management Program. Other programs online include Fresh Conversations, a monthly nutrition education session, Caregiver Support Group, and HomeMeds, a medication safety screening. To join these programs, contact Milestones at 855-410-6222.

Reconnect with your physician. Large numbers of people have delayed medical care for fear of COVID-19. Now that most older adults have been vaccinated, they should schedule visits with primary care physicians for preventive care screenings, such as mammograms, dental cleanings, eye exams and hearing checks, said Dr. Robert MacArthur, chief medical officer of the Commonwealth Care Alliance in Massachusetts.

Reestablish routines. “Having a structure to the day that involves social interactions, whether virtual or in person, and various activities, including some time outside when the weather is good, is important,” said Dr. Lauren Beth Gerlach, a geriatric psychiatrist at the University of Michigan.

Routines are especially true for older adults with cognitive difficulty, who tend to do best when their days have a dependable structure and they know what to expect, she noted. End-of-day routines are also useful in addressing sleep problems, which have become more common during the pandemic.

Reconnect socially. Some older adults reported experiencing more sadness or depression, and being more anxious or worried according to a recent University of Michigan poll. Social isolation and loneliness may be contributing and it’s a good idea to start “shoring up social support” and seeing other people in person if seniors are vaccinated, Gerlach said.

KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.

To learn more about Milestones Area Agency on Aging and the programs we offer, please visit milestonesaaa.org.