When my father was forced to retire due to flagging health at 78, he found himself unmoored. He had started and ran his own business, a driving force for years. His whole identity was swaddled around his “purpose” of being Mr. Music  (his customers affectionately gave him the moniker which was also the name of his business, a home hi-fidelity/record & tape store which still operates today). What happened in the months that followed his retirement was watching a man roam around restless as a caged cat. He had no idea what to do with himself, how to “make himself useful.”

And then he found writing.

He found a way to self-propel into a world of meaning by writing, at his own direction, his life stories — through essays and poems and stories. He became consumed by it at times and all of us, his children, stood back in amazement that our father, whom we’d always known to be a savvy business owner, a smart cookie, an ace at poker and pool and golf, suddenly also was a damn good writer.

He penned, literally, his life in words. He had voice, authority and suddenly, a “repurpose.”

It brought him joy and safety in a new world of aging that he had to traverse.

Purpose Can Be Defined in Many Ways

Studies now show that having a purpose in life is not just enjoyable, it can make us healthier and more resilient, even affecting our very mortality. Researchers at the University of Michigan’s Department of Public Health found strong evidence that associates life purpose and mortality based on data from the U.S. Health and Retirement Study (HRS). HRS participants 50 and older with the lowest life purpose had a 2.4-fold increased risk of death compared to those with the highest life purpose.

The good news is that purpose can be defined in many ways.

Some people find purpose in their jobs, raising children, all kinds of hobbies and passions — from quilting to painting to playing music to being of service to others as volunteers. For my father, writing saved him from the dark tunnel of purposelessness and brought him out into the light.

As people move into their later years, there might be a temptation just to let go of the passions they’d once held dear. Perhaps they feel they no longer are “able” to do the things that brought them joy. Sometimes physical limitations do prevent that. My dad’s macular degeneration and progressive COPD eventually put a stop to his golfing and later driving a car altogether. With that went his independence, a huge loss.

Writing became his way of keeping his mind churning, his autonomy intact and his voice heard — his saving grace in so many ways.

The Benefits of Curiosity

As I watch older adults challenge themselves through writing, one thing strikes me: curiosity remains.

Just as children are curious moving within their world, that same human quality can serve us in our older years, too. When people decide to try new things, suddenly they are entering unknown (and potentially very rewarding) territory.

Take, for example, the retired school teacher who continues to volunteer at a nearby elementary school to help children learn to read. Or the unretired blacksmith artist who continues the rigorous work he has done all his life, creating incredible art and utilitarian pieces for others because he can’t imagine his world without a purposeful way to create something useful. Or the grandparents who have the pure joy of being able to help their children and forge close ties with their grandchildren. Both generations benefit because a choice was made to “continue.”

As we look toward our “golden” years, it’s actually very possible that they can become just that. Rather than grieve what we’re losing, we can open ourselves up to trying new things, especially those endeavors we seemed to never have enough time to do when we were busy being promoted in our jobs, raising children or running our households.

And to know that creating and living with purpose will benefit us just as much as physical exercise, challenge our brains and stimulate our thinking…what is there to lose?

Get busy. Make yourself useful.

By Angela Burton

Angela Burton is the Founder & Chief Writing Motivator of Feet to the Fire Writers’ Workshops®, a creative program that inspires adults to challenge themselves through expressive writing. Her particular brand of helping people find their voice and write authentic stories earned her a spot in Louisville’s WILD Accelerator for Female Founders program; Feet to the Fire Writers’ Workshops® launched nationally in 2018. Burton holds an MFA in Creative Writing from Vermont College of Fine Arts and a B.A. in English from the University of Louisville.

Based on content from the NIH/National Institute on Aging AgePage “Foot Care.”

Be kind to your feet. Years of wear and tear can be hard on them.

So can disease, bad circulation, poorly trimmed toenails, and wearing shoes that don’t fit.

Foot problems are sometimes the first sign of more serious medical conditions such as arthritis, diabetes, and nerve or circulatory disorders.

Step in the Right Direction

Practice good foot care. Take a look at your feet often; use a mirror to look at the bottoms of you feet. Look for cuts, blisters, and ingrown toenails. Ask a member of your family for help if you need it. If you have diabetes, be sure to check your feet every day.

Remember to put your feet up when you are sitting down. This helps the circulation in your feet. So can stretching, walking, or having a gentle foot massage. A warm foot bath is also helpful. Make sure your feet are dry before you put on your shoes. Wear shoes when you’re outside. If you are sitting for a long time, stand up and move around every now and then. If you cross your legs, reverse or uncross them often. Don’t smoke.

If you have a problem with your feet, your family doctor can help, or you can see a doctor who treats feet, called a podiatrist.

Make Sure the Shoes Fit

Wearing comfortable shoes that fit well can prevent many foot problems. Here are some tips for making sure your shoes fit:

•     Shoe size may change as you age, so always have your feet measured before buying shoes. The best time to measure your feet is at the end of the day when your feet are largest.
•     Most of us have one foot that is larger than the other. Make sure your shoes fit your larger foot.
•     Don’t buy shoes without trying them on first. Shoe sizes can vary depending on the kind, make, and style. For example, the size you wear for sneakers may not be the same size you need for dress shoes.
•     Walk in the shoes to make sure they feel right. The heel of the shoe should not slide up and down when you walk.
•     Choose a shoe that is shaped like your foot. Styles with high heels or pointed toes can hurt your feet.
•     Stand up when trying on shoes to make sure there is about ½ inch between your toe and the end of the shoe.
•     Make sure the ball of your foot fits comfortably into the widest part of the shoe.
•     Don’t buy shoes that feel too tight and hope they will stretch.
•     The upper part of the shoes should be made of a soft, flexible material.
•     Soles should give solid footing and not slip. Thick soles cushion your feet when walking on hard surfaces.
•     Low-heeled shoes are more comfortable, safer, and less damaging than high-heeled shoes.

Something’s Afoot: Common problems

Fungal infections, such as athlete’s foot, happen because our feet are in shoes most of the time. Shoes are warm, dark, and moist—the perfect place for fungus to grow. A fungus can cause dry skin, redness, blisters, itching, and peeling. It can be hard to cure. Over-the-counter anti-fungal powders or creams can help. If your foot does not get better within 2–4 weeks, talk to your doctor.

To prevent infections:

•     Keep your feet clean and dry. Be sure to dry the area between your toes.
•     Change your shoes and socks or stockings often to help keep your feet dry.
•     Don’t buy tight shoes.
•     Try dusting your feet every day with talc-free foot powder.

Dry skin can cause itching and burning feet. Use mild soap in small amounts and a cream or lotion on your legs and feet every day. Be careful about adding oils to bath water since they can make your feet and bathtub very slippery.

Corns and calluses are caused by pressure when the bony parts of your feet rub against your shoes. Corns usually appear on the tops or sides of toes while calluses form on the soles of feet. Wearing shoes that fit better or using non-medicated pads may help. While bathing, gently rub the corn or callus with a washcloth or pumice stone to help reduce the size. To avoid infection, do not try to shave off the corn or callus. See your doctor, especially if you have diabetes or circulation problems.

Warts are skin growths caused by viruses. They may be painful and can spread if not treated. Some over-the-counter products may help to get rid of warts. See your doctor for treatment.

Bunions are swollen and tender joints that can develop at the base of your big toes. They tend to run in families. Bunions can also be caused by shoes that are too small or have pointed toes. If a bunion is not too painful, wearing shoes cut wide at the toes and middle part of the foot (instep) or shoe inserts may help. Taping or padding the bunion may bring relief. Some over-the-counter pain medicine may lessen pain and reduce swelling. Talk to your doctor if you are in pain. Sometimes surgery is needed to relieve the pressure and repair the toe joint.

Ingrown toenails are caused by a piece of the nail piercing the skin. This can happen if you don’t cut your toenails straight across so the corner of the nail can be seen above the skin. Use clippers made to cut toenails. Ingrown toenails are very common in the large toes. A doctor can remove the part of the nail that is cutting into the skin.

Neuromas are the result of a build-up of tissue around an inflamed nerve in the foot. They may cause tingling, numbness, or pain in the ball of your foot and toes. This may cause you to lose your balance. Shoes that are too narrow or have high heels can make the problem worse. See your doctor. Sometimes, inserts put in your shoes can help.

Hammertoe is caused by a shortening of the tendons that control toe movements. The toe joint grows and pulls the toe back. Over time, the joint gets bigger and stiffens as it rubs against shoes. This can affect your balance. More space in the shoe or stocking can help. In very serious cases, surgery may be needed.

Spurs are bony bumps that grow on bones of your feet. They are caused by stress on the feet. Standing for long periods of time, wearing badly fitting shoes, or being overweight can make spurs worse. Sometimes spurs are painless. At other times, they can hurt. Treatments for spurs include foot supports, heel pads, and heel cups. Sometimes surgery is needed.

Swollen feet may happen when you have been standing for a long time. If your feet and ankles stay swollen, it may be a sign of more serious health problems. See your doctor for a check-up.

Be Alert

Both diabetes and peripheral artery disease can cause poor blood flow to the feet, which can cause scrapes or bruises to become infected more easily.This makes good foot care very important. Make sure to check with your doctor if you develop a sore on your foot that does not heal.

Don’t Get Off on the Wrong Foot

Good foot care and regular foot checks are an important part of your health care. Your doctor should look at your feet often. If you have foot problems, don’t be afraid to talk to your doctor.

For more information:
American Podiatric Medical Association

American Orthopaedic Foot and Ankle Society


Has it been years since you got on a bicycle because you remember it being uncomfortable? You’re not alone. Lots of people say a bike’s seat hurts their butt, the handles hurt their wrists, they have balance issues or arthritis makes the riding motion painful.

But there are many ways to make cycling comfortable, as evidenced by the fact that the number of people age 60 to 79 bicycling in the U.S. recently quadrupled, making it the fastest growing biking demographic in the country.

Reasons to Get Back on the Bike

Biking is an excellent form of exercise for all ages. Studies have shown it can improve cardio-respiratory health and reduce the risk of death from cancer, cardiovascular disease and obesity. Biking has also been shown to help reduce the symptoms of Parkinson’s disease in older people, slow the progression of aging and improve brain health in older adults.

When Balance Is an Issue

As you learned as a kid, riding a bike requires balance. But there are ways to make cycling possible even if you have trouble with balance.

Finding a bicycle that fits you, and adjusting it for your comfort, is crucial for ensuring a great biking experience.

Preston Tyree, 75, league cycling coach with the League of American Bicyclists, suggests a trike (three-wheeled bike) since it can “reduce balance issues and make riding fun again.” And we’re not talking kids trikes, which have pedals attached to the front wheel.

Adult trikes use gears and a chain, just like a standard bicycle. Some great pros: Trikes are stable and easy to get on and off of. Some cons: They’re typically slower than bicycles, and storage is more of a challenge because trikes take up more space.

A recumbent bike is another option. There are many styles of these, including two-wheeled and three-wheeled. People tend to find recumbent bicycles more comfortable than regular bikes, especially for their backs, because the seating lets the rider recline. Also, recumbents have a lower center of gravity, which reduces the fear of falling.

Tush Trouble

Bicycling, however, can literally be a pain in the butt. There are lots of saddle (bike jargon for seat) options for relief. Tyree recommends something “with a smooth cover and a little give.” He points out that a saddle with lots of cushioning might seem like a good idea, but can put too much pressure on soft tissue.

Get a saddle that is wide enough to support your pelvic structure. Leisure bikes, such as cruisers, often come with a wide tractor seat with springs. Or you can buy one yourself for any bike.

Tyree cautions that it’s not just the saddle, but its adjustment that influences comfort. “Every seat needs to have the tilt adjusted. It should normally be level, but individual preferences for slightly up or down in front can make a big difference in comfort,” he says. “Most seats also can be adjusted front to back, and this adjustment can help make the legs more efficient.”

He cautions that it takes your body a while to adjust to a seat, so try it for several rides with each adjustment.

Jade Jourdan, 65, of Foothill Ranch, Calif., rode a bike as a child and came back to cycling at age 60. But she had seat discomfort.

“I replaced the seat with a gel-filled seat and wore padded underwear with my padded shorts for comfort for about a year. Getting a saddle that works well for my posterior was crucial,” she says.

Joint Issues of Bike Riding

A standard bike puts your body in a forward position, placing weight on your hands, wrists and elbows. That’s what Martha Doran, 64, of Culver City, Calif., found after she started riding a bicycle again at 52. She hadn’t ridden one since she was a young girl.

“It seems so many bicycle styles require one to lean forward, even if just a bit, which I don’t like,” Doran says. “[I] realized I could convert a bike to an upright position, so I found a bike, then ordered a longer stem and swept-back handlebars.”

Tyree points out, “Human hands and wrists weren’t designed to be bent for long periods of time.” Flat handlebars put pressure on your wrists which travels to your shoulders and can make your hands go numb.

He recommends adjusting the brake levers so your wrists are straight, adding handles that grip with your palms facing each other or using cruiser-style handles.

Many recumbent bikes have handlebars at your sides in a natural position, or above your legs, with your hands suspended from the handlebars without any pressure on them.

If your arm joints hurt, your saddle may be positioned too far back, so adjusting the seat forward could help.

Leg pain is another common problem for people getting back into bicycling. If you can’t lift your leg easily, find a bike with a lower top bar (like the old-style bikes for girls and women). If you’re having leg pain while biking, Tyree says it could be caused by having your seat too high or trying to pedal in too high of a gear.

Could an E-Bike Be for You?

If you’re worried you don’t have the “oomph” to pedal for a long time or, say, up a steep hill, an “e-bike,” with an electric motor might be a good solution. Picture yourself pedaling on flat and downhill sections of the road and letting the bike give you a boost up inclines. Suddenly biking seems much easier.

Don’t worry that you won’t get the same health benefits from an e-bike. One study showed that e-biking improved cardio-respiratory fitness in people who were otherwise physically inactive.

Finding the Right Bike

Finding a bicycle that fits you, and adjusting it for your comfort, is crucial for ensuring a great biking experience. If you plan to go to a store for a new or used bike, Tyree says, keep in mind that most bike shops are geared to young or middle-aged cyclists. They may not have experience with older customers. It’s worth trying more than one shop in search of quality customer service.

Also, before you invest a lot of money in a bike, try renting different styles to see how you like them, Tyree recommends.

Doran adds that getting the input of experienced cyclists will help you in your research. And, David Ryland, 67, of Brisbane, Australia, who biked as a kid and started again at 54, says you can find a lot of great information by joining a Facebook group that matches your age and style of riding. That’s also a great way to connect with others who want to bike, which can be a fun way to socialize.

Become Well-Adjusted

Even if you buy the right bike, it may not be comfortable unless it is adjusted for you. For example, cycling initially caused pain in Ryland’s hands.

“I tried a lot of different things including gloves — dozens of them — different grips, positions and handlebars. Nothing worked,” he says. Then he went to a bike shop and had the bicycle adjusted. “My seat was too high, resulting in too much weight on my hands and therefore the pain,” Ryland notes.

He now rides pain-free.

By Brette Sember

Brette Sember is the author of many books about divorce, child custody, business, health, food, and travel. She writes online content and does indexing and editing.

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Retiring boomers looking to downsize may be in for a shock when they decide to sell their homes. They may find out that the homes they’ve lived in for decades need thousands of dollars in updates and renovations to attract buyers.

Realtor Lisa Bailey-Harper at LBH Group in Northern Virginia says young home buyers with heavy student loan debt have no interest in paying, say, $500,000 for a home and then having to renovate it themselves. They want one that’s move-in ready.

“They may buy a new refrigerator or stove and not update anything else.” Bailey-Harper says. Today’s choosy purchasers want to see updated kitchens and bathrooms, she notes. Yet prospective sellers often haven’t altered those rooms in years. Or they have old, dated fixtures and mismatched appliances.

Two Choices for Hopeful Home Sellers

The choice is simple, says Mitchell Katz, a financial planner and founder at Capital Associates Wealth Management in Bethesda, Md. Either make the updates or be prepared for lowball offers.

If your house is small or old, you may need to put in serious money to add a bathroom.

Most retirees tend to stay in their family homes, but boomers are America’s largest generation and have an outsized impact on some trends. According to a Brookings Institution analysis of Census data, boomers who did retire and wanted to move often faced a difficulty selling their homes.

Jeff Corliss, director, client services at RDM Financial Group at HighTower in Westport, Conn. offers this advice: Plan ahead.

“What we tend to tell people, especially as they are approaching retirement, is try to budget a little bit each year for maintenance. It can be a huge expense if you haven’t done anything in years,” says Corliss.

Corliss and Bailey-Harper note that a new coat of interior paint around the house will help immensely. Says Bailey-Harper: “Paint goes a long way.”

Also, Corliss suggests, try to think about what millennial shoppers want. “They are really into stainless-steel appliances,” he notes, adding, “Try doing things like swapping outdated lights with LED ones or getting a smart thermostat. Think of things that buyers may notice.”

Home Improvements You May Need to Consider

If your house is small or old, you may need to put in serious money to add a bathroom. “Sometimes older people have one bathroom,” says Dara Luber, senior manager, retirement at TD Ameritrade. “You need to have at least two and a half.”

The key to affording those kinds of updates is to put them into your budget and your financial plan. “It’s like planning for anything,” says Katz. “You have to do it.”

Luber recommends talking with a real estate agent five years or so before you expect to sell. That will give you a professional’s view of what your home needs to sell. “Plan well ahead, and you are likely to have more time and leeway,” she says.

Retiring homeowners who are short on cash might consider applying for a line of credit or a home equity line. “They may have to tap into that and use funds to put a roof on,” Corliss says.

Try to make sure any improvements will provide a return on your investment. “It’s a trade-off, like a lot of things in life,” Corliss says. “How much do I want to put into this if the return isn’t there?”

One more tip: Clean up the clutter. “The older people get, the more they collect things,” says Bailey-Harper. “Before you know it, they have a house full of stuff.”

By Rodney Brooks

Rodney Brooks is a personal finance and retirement writer whose work has appeared in USA Today, The Washington Post and elsewhere.

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(Advances in science and public health are increasing longevity and enhancing the quality of life for people around the world. In this series of interviews with the Milken Institute Center for the Future of Aging, 14 visionaries are revealing exciting trends and insights regarding healthy longevity, sharing their vision for a better future. The Longevity Innovators interviews highlight new discoveries in biomedical and psychosocial science, as well as strategies to promote prevention and wellness for older adults. This is the seventh in the series.)

Elizabeth Blackburn, president emerita of the Salk Institute for Biological Studies, is one of only 12 women to have won a Nobel Prize in physiology or medicine. She was honored for her co-discovery of telomerase, the enzyme that replenishes the telomere, an area of the chromosome related to the process of aging. In this interview with the Milken Institute Center for the Future of Aging, Blackburn —the Next Avenue Influencer of the Year in 2017 — emphasizes the importance of maintaining healthy habits, why telomeres are essential for healthier lives and how stress can be a positive experience.

Milken Institute Center for the Future of Aging: Can you explain what a telomere is and its role in our living longer, healthier lives?

Elizabeth Blackburn: Telomeres are like the protective caps on the ends of shoelaces. They prevent the ends of a shoelace — a metaphor for a chromosome — from fraying, which chromosomes often do as cells divide. Telomeres absorb the wear and tear themselves, and so each time the cell divides, these telomeres often become a little shorter. When they get too short, they signal the cell to die.

Now, we know that telomeres dynamically protect chromosome ends, so our genes stay intact and our cells continue to work well. We have come to understand that if that protection is compromised, it prevents our cells from thriving and growing properly. Unless replenished — by a special molecular mechanism called telomerase that we also discovered in my lab — the tendency of telomeres in humans is to become compromised over time.

Indeed, in humans, telomeres wear down with age and through many other influences. More and more, we understand the nuances of the balance between these opposing forces of telomere attrition and replenishment. The balance — or lack of it — affects cellular health and the entire body’s propensity for various diseases that increasingly plague humans as we age.

What’s the function of telomerase? How is it linked to healthy living?

Telomerase is the enzyme that replenishes telomeres. In humans, we now know that a proper “Goldilocks” balance of telomerase is needed. Too much telomerase action in some of our cells can tip the balance over into real risks for cancers.

So, it is imperative not to be tempted to stray into misguided over-use of, for example, unproven substances that claim to increase telomere maintenance. In contrast, we have learned — by directly studying humans — what works safely for telomere maintenance.

Luckily, there is a great deal that we individually and as a society can do to improve telomere health safely: getting enough sleep and exercise, finding and learning ways to cope with chronic psychological stressors, Mediterranean-diet-type eating habits, various forms of social improvements, unpolluted environments — they all add up.

These good influences on telomere maintenance are things that are actionable right now and do not increase cancer risks.

How can we make disease prevention a priority?

We can use our ever-increasing knowledge about the biology that underlies the slow development of these diseases — prominently, heart disease, diabetes, cancers, neurodegeneration and depression. Such diseases and conditions do not happen overnight, immediately before they are clinically diagnosed. Rather, they can take months and usually years to develop and manifest.

Thus, there are many points at which their progression can be potentially intercepted or even reversed. We can use the knowledge we have about aspects of disease biology — such as the contributions made by telomere attrition in our cells (which is only one part of the whole story) — to decide what will actually improve health and mitigate disease risks.

As an example, measuring how well telomere function is maintained can provide one objective way of assessing the effectiveness of what we can do in our lives to promote health and determine which societal policies have health impacts and which clinical and pharmacological interventions work best.

Since behavior change is hard, how can we get people, even in small doses, to see the importance of not ignoring healthy habits?

Sometimes, having an understanding of what goes on in our bodies can help.

People have repeatedly mentioned to me and other researchers that having a mental image of their telomeres wearing down actually helps them to be motivated to adopt or keep up healthier actions. (I know this is true for me, personally!) This is a fruitful area to explore for developing optimal strategies that help people expand their health-giving habits.

How can stress be seen as a positive challenge? Can you explain?

My colleague and co-author of our book, Elissa Epel, explains this research in the book.
Essentially, it means when you think: “I can take this on.” It means you can learn to get yourself into the habit of reframing your responses to stressful things as challenges, rather than as simply threats over which you will have no control.

It is not denying or minimizing the reality of the stresses, but presenting them to yourself in a different way, so that you can respond in ways that, interestingly, have been associated with better telomere maintenance (among other benefits).

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(This article ran previously on Caring.com.)

As people get older, they’re increasingly at risk for dying from extreme cold or winter-weather events, according to the Centers for Disease Control and Prevention (CDC) — accounting for a significant portion of the hundreds of Americans who die each year as a result of winter weather.

“They are less likely to sense cold as they get older, and they don’t shiver as much as younger people, so they can’t generate as much heat,” explains geriatrician Dr. Donald Courtney, interim chair of the University of Oklahoma’s geriatrics department. Other factors, such as thinning skin and, in some cases, less body fat, means a higher risk of frostbite, he adds.

We talked to experts and compiled 10 potentially lifesaving winter safety tips for older adults:

1. Stock Up

Courtney recommends stocking up for your aging parent with at least seven days of food and water when a winter storm is on the way. It’s a good idea to have foods (such as canned items), that don’t have to be refrigerated or cooked, in the event of a power outage.

Stash some cat litter. It can help your loved one gain traction on icy surfaces. Meredith Harris, a physical therapist and spokesperson for the American Physical Therapy Association, recommends older adults carry a small bag with a mix of cat litter and salt to spread on icy steps and walkways. It’s good to keep some in the car, too.

Get absorbent pads for pets. Potty pads can be helpful for a dog or other pet who usually has to be walked outdoors for toileting.

Skip the alcohol. Dr. Neal Sawlani, a structural heart cardiologist at Lutheran General Hospital in Chicago, says that while alcohol might feel warming as one drinks it, it actually makes the body more vulnerable to the cold. If your loved one does drink alcohol, ask him or her only to do so if planning to stay indoors.

2. Build Time in the Schedule

Your aging loved ones will be safer it they can take their time when leaving the house or any building. The more time someone has, the easier it is to pay attention to the environment. “I usually tell people that I am working with, whether they are in the house or when they are outside, to wait and stop and look at where they are before they even start moving,” says Harris.

This is also important if your loved one is driving.

3. Stay Indoors

Even the most active, physically fit older adult may have to stay indoors when temperatures are dropping as fast as the snow. Unfortunately, this might mean canceling appointments.

The flipside to this advice is knowing when to leave. If the power goes out for any reason and doesn’t come back on in a couple of hours, it’s time to get your loved one to a warmer location, says Courtney, who adds that aging adults should not rely on the oven to warm the house.

4. Check the House and Car

Wrap exposed pipes and keep faucets at a slow drip in order to prevent burst pipes. Courtney recommends an indoor temperature of around 68 degrees Fahrenheit, and advises older adults not to sit next to drafty windows or doors, which can increase the risk of hypothermia.

Check outside the house to make sure that walkways are clear, lighting is bright and any railings are secure. While you’re checking around the house, make sure space heaters are in working order and are not close to draperies or upholstery, says Courtney.

Additionally, winterize the car. “Make sure [the] car is in good driving condition by checking the tire treads or having winter tires put on,” advises Rachel Barakat, director of marketing and public relations at Magee Rehabilitation Hospital in Philadelphia. Take this time to check on the levels of antifreeze, how well your loved one’s wiper blades are working and whether he or she hasecold weather supplies in the car, including jumper cables, a blanket and flares.

5. Watch the Weather Reports

Temperature and precipitation can change dramatically. Make sure your loved ones have working thermometers indoors and out or that they can check the weather using an app or other online device, and plan accordingly.

6. Get Help Checking In

Check in on aging loved ones at least twice a day if they’re home alone during winter weather. An alternative is to encourage them and their friends to stay in touch by phone or email through the worst of the weather. Harris recommends that older adults always carry their cell phone or an emergency response call device and let someone know when they leave and return.

7. Dress in Layers

Make sure your loved one has a warm wardrobe available. Layering up will keep him or her warm. Noah Greenspan, a Manhattan-based physical therapist who focuses on heart and lung health, emphasizes the importance of keeping hands, feet and heads warm, using hand and foot warming inserts as needed.

Layers should take into account that the cold, dry air can irritate respiratory conditions. Greenspan recommends covering the nose and mouth with a scarf or a breath warmer (cold weather masks for people with COPD or asthma) to keep warm air in.

8. Walk on Spikes

Icy surfaces are a fall risk, so you’ll want to make sure your loved ones have safeguards in place to avoid slipping and falling. If they have to go out on icy surfaces, make sure they have a bag of mixed salt and cat litter to spread on the ground.

Ice traction spikes that can be attached to shoes, too. And, of course, make sure your loved ones have waterproof shoes that will keep their feet warm and provide a good grip as they walk.

If your loved one uses a cane or walking stick, put a spike on the bottom of it. There are a variety of attachments or prongs available online. Another alternative is to sharpen the end of a cane and use that cane only in cold, icy weather.

Or replace your loved one’s cane with a trekking pole designed for cold weather walks.

Hire someone to shovel, too. “Some snow is so wet and heavy that it can be dangerous for certain individuals,” says Sawlani. Combined with cold weather, this increases the risk of heart attack, he says. Ask a neighbor to help out or hire someone else to do it if possible.

9. Prevent Infections

Cold weather doesn’t make people sick; exposure to bacteria and viruses does, says Greenspan, author of Ultimate Pulmonary Wellness. However, older bodies have to work harder to fight infection, so it’s important your loved one avoids people who are sick, washes hands frequently and uses wipes to clean surfaces other people might have touched.

10. Check on Medications

Courtney also recommends stocking up on medications if a storm is possible. This is a good time to review your loved one’s medications to understand how they might interact with cold-weather situations. For example, if he or she has a respiratory condition, make sure medications are up to date and verify if any should be taken before going out into cold weather in ords’ to keep breathing smooth. You should also find out whether your loved ones’ medications make them more vulnerable to cold temperatures.

When it comes to protecting against the cold, all the experts seem to agree on one tip: Older adults need to pay attention to their body. If your loved ones are not feeling top-notch, they should stay indoors. If they do go outside, but start to notice their bodies are feeling different — particularly if they’re becoming disoriented or confused, their fingers or toes are hurting or numb or they feel pressure or pain in their chest — they should get indoors.

If you suspect you or your loved one is having a heart attack or experiencing hypothermia, call 911.

By Madeline Vann

Madeline Vann, MPH, is a freelance health journalist based in Williamsburg, VA. She has a master of public health degree from Tulane University in New Orleans and over a decade of experience as a health and medical freelance writer. Her writing has appeared in HealthDay, Everydayhealth.com, the Huffington Post, Costco Connection, the New Orleans Times-Picayune, the Huntsville Times and numerous internal and external corporate and academic publications.@fleet_pen

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Tom Nolan, 71, admits he led a less-than-healthy lifestyle for years. He ate foods he shouldn’t (and too much of them), slept poorly and avoided exercise. The result showed up around his waistline. Last year, his doctor told him he needed to lose weight — a lot of weight. Yet, neither the doctor nor Nolan expected that to happen.

“He told me that I needed to lose at least 20 pounds in six months … and I told him I’d start walking around the lake by my house,” says Nolan, who lives in Aurora, Ill. “Then he said, ‘We both know you’re not going to do that.’ Well, that really ticked me off. I wasn’t about to go back to him six months later and have him say, ‘So you decided to do nothing.’ That would be embarrassing.”

That same day, Nolan received an email from his former gym, offering him a renewal membership. The combination of both factors lit a fitness fire under him. He started walking the next day, gradually working up to more than 10,000 steps a day. Later, as he built up his cardiovascular endurance, Nolan also started lifting weights at the gym. He tracked his calories on the popular app My Fitness Pal to lose weight.

Nolan says he already knew what kinds of foods to eat to get stronger and more fit — more lean protein, more vegetables and fewer carbs, but My Fitness Pal helped keep him honest. “I counted calories, and tried to stay between 1,200 and 1,500 calories a day,” he says.

Nolan lost the 20 pounds his doctor had recommended in just two months. Six months later, he’d lost a total of 35 pounds. And now, a year later, he’s down 50 pounds, with plans to lose a few more.

Better yet, he says it’s easy to maintain his new healthy eating and workout habits. “I won’t ever go back to where I was before. This has become who I am,” he says.

Motivation: One Size Doesn’t Fit All

Lifestyle modification is challenging at any age, and what drives one person to change may have no impact on another. “Motivation depends on the individual; people are motivated in different ways,” says Michael C. Meyers, professor of sports science at Idaho State University in Pocatello.

“Motivation is predicated on an intrinsic or extrinsic reward system. Your prior history of success or failure, your expectations, your feelings of self-importance and your self-esteem … will all affect your motivation,” Meyers says.

Extrinsic Versus Intrinsic Motivation

Extrinsic rewards are outside of your control. They come from other people, like someone complimenting you on your recent weight loss or being able to buy clothing in a smaller size.

Intrinsic rewards come from inside, like attending yoga class because you enjoy the sense of calm you feel afterwards.

While extrinsic rewards may seem more appealing (who doesn’t love a compliment?), intrinsic rewards help you stick with a lifestyle change.

So even if it’s an external event that triggers you, like a health scare or an upcoming class reunion, identifying your personal priorities is critical to success. “It takes a lot more effort to stay motivated as you go on, so you want to be intrinsically motivated so you can be in control of that,” says Meyers.

Get Personal: What Motivates You?

To determine your intrinsic motivation, ask yourself questions like:

• What is most important to me? For Nolan, it was his family. (His wife, in particular, was concerned about his health.)
• What activities do I enjoy that I don’t currently do, or that I’d like to continue doing? (Do you love golf? Do you want to take a walking tour of Europe?)
• How do I feel when I’m doing something positive for my health? (Proud? Confident? In control?)
• What simple steps can I take to move in the right direction? (This could be something as minor as eating more vegetables or walking every night after dinner.)
• How would I like to feel about my health in a month? (Three months? Six?)

Dialing into your inner motivation, and how you feel when you embrace a lifestyle change, will help you stay the course when your initial enthusiasm fades. Another effective technique is to break up one large goal — say, shedding 25 pounds — into several manageable ones, such as losing a pound a week.

“Don’t worry about being overwhelmed,” Nolan says. “When you start seeing results, use that as motivation.”

“Focus on small steps,” Meyers adds. “No. 2, be patient. And No. 3, celebrate small successes. Even a 3-pound weight loss is something to celebrate.” Those minor victories will help you develop the intrinsic motivation that turns lifestyle changes into habits that last.

Nolan says working out regularly and embracing a healthy diet have had a profound impact on him. “I feel like I’m now in the top tier of 70-year-olds, health-wise,” he says. “And one of the best benefits has been the reaction of my family. My grandson told me, ‘Gramps, your pants are too baggy! You’ve got to get new ones!’ But they’re happy for me, because I will be around longer for them.”

By Kelly K. James

Kelly K. James is a health, wellness and fitness writer and ACE-certified personal trainer based in Downers Grove, Ill.

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