Prime Timer News Briefs

According to research published by the National Library of Medicine, stair-climbing can be an effective means of exercise for older adults to strengthen their legs.

In fact, running up and down the stairs as quickly as you safely can has been shown to build muscle in older adults between the ages of 65 and 80. The study compared stair-climbing to using a leg-press machine. Both groups gained muscle mass and functionality, which, the researchers pointed out, tend to weaken with age. Participants in this study also saw improved walking speed and ability to stand up from a seated position.

Lead study author Evelien Van Roie spoke about the research: You don’t need a fancy gym or hours of exercise to get stronger and improve your fitness level. In fact, Roie points out that when you have strong muscles you are more likely to react quickly and catch yourself if you start to fall. This can be a lifesaver for older adults, since falls can lead to serious, life-threatening injury.

The Stair-Climbing Workout

If you have a staircase at home (or one in the neighborhood), climb the stairs at a steady pace, then work up to increasing your speed. Eventually, participants in the study wore a weighted vest to make the exercise even more effective. Make sure you know your limitations and don’t push yourself too quickly, or you risk injury. If you can climb the stairs without holding on to the handrail, you will gain more leg strength. However, the rail is there for safety — use it for balance but not to help pull yourself up the stairs. If you can’t climb the stairs safely without using the handrail, it is recommended that you start working on sit-to-stand exercises, which can also increase your strength. Over time, you may be able to work up to using the stairs.

To recreate the weighted vests, put on a backpack with water bottles or some other weight. You can even try skipping a step now and then, which requires more muscle power. Read more about the study and greater detail about the workout by reading the following article: Washington Post Stair Climbing Exercise.

Betsy Chin of UnitedHealthcare is urging people to start planning for their Medicare coverage earlier than you might think.

She tells us that in 2025, a record 4.18 million Americans will reach retirement age, which equates to over 11,000 people turning 65 each day. That’s a lot of people.

She remarks that you may see television commercials featuring Medicare enrollment opportunities that open their ad with someone asking – “I just turned 65. What are my coverage options?” However, with all the coverage options and first-time enrollment deadlines, people should begin planning early… don’t wait until your 65^th birthday to begin thinking about your needs and options.

While beginning to plan early should help avoid the consequences of not enrolling on time, choosing the right Medicare plan may still seem confusing. Many pre-retirees may never have shopped for their own health insurance, having had health care coverage through their employers.

Betsy Chin offers the following tips:

Think 3-1-3 – You are eligible to apply for Medicare coverage starting the first three months before your 65^thbirthday – the month you turn 65 – and the three months after you turn 65. This is referred to as your Initial Enrollment Period (IEP).

Understand consequences of your choices – While you don’t have to enroll in Medicare when you turn 65, if you decide not to enroll at that time and do not qualify for a Special Enrollment Period, there may be penalties when you do enroll – and these can be costly.

Begin planning soon after your 64^th birthday – Following are some questions to get you started.

• Can I get dental, vision and drug coverage as well as medical coverage?
• What if I cannot afford Medicare?
• Are you planning to work past 65? Do you have coverage through your employer or spouse?
• How long am I covered under the plan I enrolled in during the IEP?
• What if my birthday falls during the Annual Enrollment Period? Or just before? Do I need to enroll twice? 
• What if I do not enroll in a Medicare plan before the end of my IEP deadline?

A good place to begin your research is Medicare.gov.  is one place to start.

Washington state also offers free, unbiased help through the SHIBA program (State Health Insurance Benefits Advisors).

SHIBA Medicare information and Counsel Options

In person counseling appointment options – call 253-278-2363 or visit http://www.insurance.wa.gov/shiba for schedule times and days.

SHIBA counseling phone line: 1-800-562-6900 or local 253-278-2363 these are message lines, counselors return calls within 48 hours

A new survey offers insights into the mental health challenges facing older adults in the U.S. Conducted by Caring.com in partnership with Pollfish, the survey polled 4,000 Americans aged 65 and older. The goal of the survey was discovering how prevalent anxiety and depression were for adults in this age cohort, what factors were affecting their mental health, and to provide resources.

Key findings:

• 1 in 3 anxious and/or depressed seniors have a clinical diagnosis, and many of them have lived with their conditions for over six years.
• More seniors use medications for anxiety and/or depression than take part in talk therapy.
• Current events is the highest cause of anxiety, while caregiving is one of the least-common reasons seniors say they feel anxious or depressed.
• Seniors find several positive ways to cope with their stressors, such as exercising or spending time with a pet.

Anxiety and Depression: Almost half (47%) of surveyed seniors say they have anxiety, while 17% note having depression only. Many respondents have both anxiety and depression. Almost one-third of polled seniors say they have a clinical diagnosis for their anxiety and/or depression. Women were more likely than men (34% compared to 30%) to have an official diagnosis. Many respondents (34%) have experienced anxiety and/or depression for more than six years. For others, these feelings go back even further, with about 16% of respondents saying their symptoms have been present since adolescence. Others have only recently developed symptoms. About 21% have experienced depression and/or anxiety for less than one year, and nearly 19% have lived with their condition for one to three years. 

Medication and Therapy: Many older adults manage their anxiety and depression with prescription medications. More than 42% currently have medication for both anxiety and depression, and 46% have a prescription for one of the two conditions. The survey found that talk therapy isn’t as widely used. Three out of four seniors with depression or anxiety say they don’t attend therapy. About 17% of respondents say they used to go to therapy but don’t anymore. Some say they needed therapy for only a short time, for events like grief or a divorce (25%), while others didn’t find therapy helpful (22%). But talk therapy, according to Dr. Ken Robbins, who specializes in geriatric psychiatry, is actually the most effective way to treat mild to moderate anxiety. He said that  from a psychiatric standpoint, talk therapy is at least as useful as medication for treating mild to moderate depression. But challenges exist getting people into talk therapy, including skepticism in talking to a professional vs. talking to friends or relatives. Paying for talk therapy is another barrier, or finding a therapist.

Caregiver Stress: Around 19% of survey respondents are caregivers for someone else, such as a spouse (43%), parent (23%), or child (12%). While caregiving is known to be a major cause of stress, only a small sample of respondents in this survey say that caregiving affects their anxiety or depression. “Caregiver pressure” didn’t crack the top 10 causes of senior anxiety and depression. Most seniors say their anxiety and depression come from other things, like getting older and worrying about what’s happening in the world.

Factors Beyond Caregiving Contributing to Depression and Anxiety:

• Health and quality of life; facing new or worsening health problems. Getting sick and not recovering ranks among the top three fears in the poll.
• Fear of losing their freedom and self-reliance.
• The possibility of developing dementia weighs on seniors’ minds came in as the sixth highest contributor to senior anxiety or depression.
• Where to live as one ages and fear of needing long-term care services and not being able to afford it.
• The unknowns of retirement: While the prospect of retirement is exciting, it can also make seniors feel uneasy because of the unknown factors. So much free time can feel overwhelming. Some seniors also have concerns about feeling unneeded, losing touch with loved ones, or having close friends and family die.
• Family Issues: While family offers support for many seniors, family can also be a major source of stress. Reasons include strained relationships, family issues, feeling disconnected from loved ones. Being estranged from one’s children, the death of a spouse, and loved ones’ illness and health decline and not being able to care for them is a source of stress.
• Current events have the biggest effect on anxiety and depression in seniors. When asked what affects their anxiety and/or depression the most, most seniors noted national or current global events such as politics, inflation, the fear of losing Social Security and Medicare benefits. Outliving their savings, the ability to pay medical bills or debt and not having enough money in retirement were factors seniors in the poll said contribute toward anxiety.

Modifying Your Risk Factors

Dementia: Dr. Robbins has good news about dementia: There are ways to modify your risk level. Whether you’ve been officially diagnosed, or just fear the eventual diagnosis, 50% of dementia risk factors are within your control. They’re the same risk factors you can control for cardiovascular disease: blood pressure, smoking, diabetes, drinking, obesity.

Exercise: “Perhaps the most modifiable risk factor is exercise,” said Dr. Robbins. “Exercise has a profound impact on the risk of dementia (as well as physical and mental health). It will slow the course of dementia. [Exercise] doesn’t eliminate the risk, it doesn’t stop dementia from progressing, but it has a very significant impact in both preventing and in altering the course of dementia.”

Daily meditation or prayer offers relief from stress. Meditation can organize thoughts, lessen panic attacks, and control anxiety in older adults. And exercise can lower blood pressure and anxiety in seniors.Walking, hiking and playing sports like pickleball improve seniors’ outlooks on life.

Hobbies help seniors unwind and recharge. About one-quarter of seniors say they use entertainment and hobbies to take their minds off stress and to lift their mood. According to the National Institute on Aging, older adults who take part in activities they enjoy may live longer, feel happier, and decrease their likelihood of developing some diseases, like heart disease or dementia. Common hobbies include watching television and movies, doing puzzles and brain games, reading books, crafting, listening to music, spending time outdoors, cooking, gardening and birdwatching.

Returning to work or volunteering are two ways seniors may combat a lack of a set schedule in retirement and to increase their social interactions.

Seniors get emotional support from their pets. There are many benefits of pets for seniors, including increased connection and a sense of purpose. According to the American Heart Association, pets also reduce stress for 95% of pet parents. 

This article contains excerpts from the study and the accompanying article by Amy Boyington. Read the full article at the following link: 2025 Senior Mental Health Survey – Caring.com

Depending on where your loved ones are buried, there are a hodgepodge of places you can turn to for gravesite grooming, decorating and special care when you can’t get there. Here’s what you should know.

Gravesite Care

It’s important to know that as a general rule, most cemeteries only provide basic grounds maintenance like mowing the grass and trash pickup. Special gravesite care and headstone cleaning is almost always up to the family. But for families who live a distance from their loved one’s burial place and can’t get back very often, what options are available?

A good place to start is to contact the cemetery staff where your parents are buried to see if they offer any special gravesite cleaning services or know of anyone who does. If not, try reaching out to some local funeral homes in the area to see if they can help or refer you.

If you don’t have any luck there, another option is to hire a gravesite care provider on your own. These are small or individually run businesses that provide services like plot maintenance including grass trimming and weeding, headstone cleaning and restoration, flower and wreath deliveries and more. And so you know the work was completed or the flowers were delivered, many companies will take pictures of the gravesite and e-mail or text them to you.

There are literally hundreds of small businesses that provide gravesite care services in local communities or regions across the country. To find them, do a simple Google or Bing internet search, and type in something like “grave care services” or “cemetery headstone cleaning” plus your city or state. Or use an AI tool like Chat GPT or Gemini to do a search.

You can also seek help by contacting the local memorial society or funeral consumer alliance program near where your loved ones are buried – see Funerals.org/find-an-affiliate for contact information. These are volunteer groups that offer a wide range of information on local funeral and cremation providers, cemeteries and more.

The cost for most gravesite care services can range anywhere from $50 to over $250 for headstone cleaning and memorial restoration (depending on the job size), $50 to $200 for flower and wreath deliveries, and $30 to $80 for plot grooming. Special discounts for multiple gravesite services and visits may also exist.

Floral Services

If you’re interested in decorating a gravesite with fresh cut flowers or live plants, another option is to call a local florist to see if they can make a delivery directly to the grave site.

Many florists will accommodate this request if you provide them the cemetery location and plot number, but you may not get a photo verifying the delivery.

With the upcoming travel season beginning this Memorial Day weekend, the Alzheimer’s Foundation of America (AFA) is providing T.R.I.P. tips to families traveling with a loved one who has dementia.

“Traveling can still be enjoyable for families affected by dementia, but adaptations may need to be made as the disease progresses,” said Jennifer Reeder, LCSW, AFA’s Senior Director of Educational and Social Services. “Regardless of how far you’re traveling, taking a few simple steps in advance can go a long way to making the trip less stressful and more enjoyable for everyone.” 

Caregivers should consider the following T.R.I.P. tips:

• Time the travel properly. Plan both the travel mode and the timing of your trip so that it causes the least amount of anxiety and stress for your loved one. Incorporate the person’s capabilities and needs when deciding on arrangements.  Anything unfamiliar, such as a place, environment, or change in schedule can be overwhelming for someone with dementia. As much as possible, preserve the person’s routine and support them through changes.

• Reduce stress and anxiety. If travelling by mass transit, familiarize the person beforehand, in keeping with their understanding, with what will happen at security checkpoints, as this can reduce potential anxiety. If flying, request early boarding and TSA Cares assistance. The Transportation Security Administration (TSA) offers assistance with the screening process to air travelers with certain medical conditions, including dementia-related illnesses; contact their TSA Cares Helpline at least 72 hours prior to your flight to learn more. Advise the airline that you are traveling with someone who has dementia and let them know about any special needs your loved one has.

• Include breaks and downtime. Scheduling many activities and experiences during a trip can be tempting but might overstimulate someone living with dementia. This could potentially cause confusion, agitation, or anxiety. Build in downtime to allow the person to rest and recharge. Focus on spending quality time together rather than on the number of sites, attractions, and activities. Take regular breaks on road trips for food, bathroom visits, and rest, and try to avoid rush hour.

• Plan for contingencies. Bring snacks, water, activities, and comfort items (i.e., a blanket or the person’s favorite sweater), as well as an extra set of comfortable and weather-appropriate clothing. Be sure to take important health and legal-related documentation, a list of current medications, and physician information with you.

Families and friends with questions about traveling with someone who has a dementia-related illness can speak with a licensed social worker through the AFA Helpline by phone (866-232-8484), text message (646-586-5283), or webchat (http://www.alzfdn.org). The Helpline is available seven days a week.