Breast Cancer in Senior Women

Women of any age can be affected by breast cancer, but the risk of breast cancer increases
with age. Nearly one-third of all new breast cancer cases occur in women 70 and older, and 1 in
24 women in this age group will develop breast cancer in her lifetime, according to the National
Cancer Institute.

Eating Well to Prevent Breast Cancer

Making good food choices can’t prevent breast cancer (or any cancer) entirely, but eating a
balanced diet offers many health benefits and may lower your risk of breast cancer. There are
many studies exploring the link between diet and breast cancer risk. Though there is no specific
diet to follow, incorporating certain foods into your diet may help prevent breast cancer,
including cruciferous vegetables, berries and citrus, legumes and soy, and omega-3 fatty fish,
among others

Cruciferous Vegetables

All vegetables are good for your health, but cruciferous vegetables are rich in nutrients and
cancer-fighting properties. Cruciferous vegetables help reduce inflammation, prevent cell
damage, and deactivate cancer-causing substances (carcinogens). Cruciferous vegetables
include:

• Arugula
• Bok choy
• Broccoli and broccoli sprouts
• Brussels sprouts
• Cauliflower
• Cabbage
• Kale
• Watercress

Cruciferous Vegetables

Fruits are rich in many cancer-fighting nutrients, including antioxidants, folate, vitamin C, fiber
and polyphenols. One 2018 study found that regular fruit consumption may significantly lower a
woman’s risk of breast cancer. Berry and citrus fruits include:

• Blackberries
• Blueberries
• Clementines
• Cranberries
• Elderberries
• Grapefruit
• Lemon
• Lime
• Oranges
• Tangerines

Legumes and Soy

Studies show that eating a diet rich in soybeans and soy products is beneficial for breast health.
Soy contains fiber, isoflavones and plant estrogens (phytoestrogens) that may protect against
certain types of breast cancer.

Other beans and legumes like lentils are rich in antioxidants, saponins and soluble fiber that are
also known to have anti-cancer properties. Legumes and soy-based products include:

• Beans (black beans, kidney beans, chickpeas)
• Edamame
• Peas
• Lentils
• Peanuts
• Tofu
• Soy milk

Fatty Fish

A research review found that women who eat high amounts of fatty fish have a 14% lower risk
of breast cancer. Certain types of fatty fish contain omega-3 fatty acids and antioxidants that
help reduce inflammation, boost immunity and may help protect against certain types of
cancers. Adding fatty fish to your diet 2 to 3 times a week may support your breast health.

Types of healthy fatty fish include:

• Salmon
• Haddock
• Mackerel
• Mahi mahi
• Rainbow trout
• Tilapia
• Tuna

Herbs and Spices

Herbs and spices do more than just enhance the flavor of foods. Many contain high amounts of
beneficial nutrients, including antioxidants, flavonoids and vitamins that may help lower your risk
breast cancer. Flavoring your foods with herbs and spices can also help decrease the use of
sodium, sugar and unhealthy fats, increasing the health benefits of the foods you eat.

Herbs and spices with known cancer-fighting properties include:

• Black pepper
• Cayenne pepper
• Cinnamon
• Cumin
• Dill
• Garlic
• Ginger
• Rosemary
• Oregano
• Thyme
• Turmeric

Green Tea

Tea drinkers rejoice: Drinking green tea each day may protect against breast cancer. Green tea
is rich in compounds and antioxidants that have been shown to reduce inflammation and
destroy harmful free radicals.

Researchers are exploring how much green tea people should consume each day for the anti-
cancer benefits, but evidence suggests that daily consumption may help lower your risk of
breast cancer.

Maintain a Healthy Weight to Prevent Breast Cancer

Eating a healthy, well-balanced diet not only ensures your body gets the nutrients it needs, but
also helps lower your risk of breast cancer. This is particularly important after menopause.

Research shows that postmenopausal women who are overweight or obese have a 30% higher
risk of breast cancer compared to women who are not overweight.

The Bottom Line

Making changes to the way you eat can be challenging, but worth the effort. Remember you
don’t have to change the way you eat all at once. Setting 1 or 2 goals each week to eat healthy
foods can add up to big changes over time. Eating a healthy diet is beneficial not only for your
breast health, but your overall health and wellbeing.

In the U.S., food prices have gone up by a staggering 10.8% in the past year — the largest increase in 40 years. The cost of dining out has risen by 7.2%, and many Americans are feeling the squeeze on their wallets. 

Food price increases affect seniors

Retired seniors living on a fixed budget are especially impacted by the rising cost of food. Over 15 million older adults aged 65+ are financially insecure, living at or below 200% of the federal poverty level. 

With food costs spiking higher than ever, many seniors are put into an impossible situation: choosing between food on the table, medications or other essentials. A survey conducted in 2021 by the Senior Citizens League found that 25% of respondents have skipped meals due to rising costs. About 19% of respondents have visited a food pantry and/or applied for Supplemental Nutrition Assistance Program (SNAP) in the past year and 10% have gone back to work due to financial concerns. 

The impact of food insecurity for seniors

A healthy, nutritious diet is essential for optimal health and wellbeing. If you’re skipping meals or eating foods with little nutritional content, it can have a major impact on your health. Studies show that older adults who do not have access to healthy foods are at a higher risk of developing mental and physical health conditions, such as diabetes, depression, high blood pressure, asthma and gum disease. 

Eating three nutritious meals a day can help maintain your physical and mental health. If the high cost of food is preventing you from accessing the foods you need to support your health, there are many senior food programs available to help you get the nutrients you need. 

Food support for seniors

There are many senior food programs that provide meals, foods and nutritional education. The following programs are available to older adults ages 60 and over: 

Commodity Supplemental Food Program

The Commodity Supplemental Food Program (CSFP) distributes food packages and nutritional information to low-income older adults. The program educates recipients on how to prepare and eat nutritious meals to support their health. While the food packages do not provide enough to complete a healthy diet, the foods included do provide nutrients that support older adults’ health. 

Supplemental Nutrition Assistance Program (SNAP)

The Supplemental Nutrition Assistance Program (SNAP), formerly known as “food stamps,” is a federal anti-hunger program that provides financial assistance to individuals and families so they can buy healthy foods. Nearly 5 million older adults receive SNAP benefits, helping many seniors stretch their budgets and use money that would’ve been spent on food on other essential needs, such as medications and utilities. Funds may be used to purchase food staples, including meat, poultry and fish, dairy, breads and cereals, plants and certain snack foods. 

Seniors Farmers’ Market Nutrition Program (SFMNP) 

The Seniors Farmers’ Market Nutrition Program provides low-income seniors with access to locally grown produce, honey and herbs. The program provides seniors with coupons that can be exchanged for foods and other edible goods at farmers’ markets, roadside produce stands and community-supported agriculture programs. You must be 60 or older and have a household income no higher than 185% above the federal poverty line to be eligible. 

Meals on Wheels America

Meals on Wheels is a non-profit organization that operates throughout the country, providing nutritious meals, a quick safety check and visit to homebound seniors. Some communities offer additional services, such as pet food delivery, home repair services and transportation. The organization serves over 2.4 million seniors each year. While the program primarily serves older adults who have financial or physical challenges, each community has its own eligibility requirements. To request meals for yourself, click here to find your local community program. 

Senior mobile pantries

Many communities offer senior mobile pantries that bring free food and groceries to local churches, schools, community centers and shopping centers. They typically serve areas where there are no nearby grocery stores or other food pantries. Mobile pantry trucks typically operate on a schedule and visit a community weekly or monthly, depending on the program. Many senior mobile pantries provide meat, fruits and vegetables, dairy, bread and ingredients to make easily prepared meals. Others provide pre-packaged grocery food boxes full of nutritious foods, and some offer personal care items, such as soap and toothpaste. 

Food banks

Food banks can be found in most communities throughout the United States. Most are non-profit, charitable organizations that distribute food to those who struggle to purchase healthy foods. MetroHealth’s food pantry is available in our Apopka Access Center. The Feeding America website allows users to search by zip code to find the nearest food bank. If the nearest food bank is too far for you to travel, it may be worth calling the closest one to ask for information about a program closer to you or inquire about delivery options. 

Read on for some tips on how to eat if you’ve just learned you have celiac disease. 

What is celiac disease? 

Celiac disease is a chronic autoimmune disease that damages the small intestine and prevents it from absorbing nutrients in food. The disease is triggered by eating foods that contain the protein gluten, which is found in barley, wheat, rye and some oats. 

If you eat gluten when you have celiac disease, you may experience common symptoms such as:

• Abdominal pain 
• Diarrhea
• Fatigue 
• Gas 
• Heartburn/indigestion 
• Nausea
• Skin rash
• Weight loss from malnutrition 

Gluten is a common ingredient in foods such as bread, cakes, cookies and pasta. It is also a common ingredient in some personal care products, such as prepackaged foods, lipstick and lip balm, toothpaste, and nutritional supplements. 

What to eat when you have celiac disease 

After a celiac diagnosis, you will want to switch to a gluten-free diet as soon as possible. Eating a gluten-free diet can relieve painful celiac disease symptoms and heal the small intestine. Because celiac disease is a chronic condition, you will need to follow this diet throughout your lifetime to prevent symptoms and intestinal damage. 

Celiac-friendly foods 

It can be difficult to give up some of your favorite foods after you’ve been diagnosed with celiac disease. But the good news is there is a long list of safe gluten-free foods you can enjoy to ensure your body gets the nutrients it needs. 

You’ll want to ensure you eat whole, nutrient-dense foods, including: 

• Fresh fruits and vegetables. Keep in mind that prepackaged foods may not be gluten-free, so stick with fresh produce to stay gluten-free. 
• Meats. Beef, poultry, pork and seafood that are frozen or unseasoned at the grocery store are generally safe. Avoid meats that come pre-marinated or have added ingredients. 
• Gluten-free grains. Plain varieties of rice, quinoa, corn, amaranth, and buckwheat are safe to eat. 
• Beans and nuts. Beans, nuts, and soy are safe to eat, as are flours made from these foods. 
• Rice and quinoa. Plain varieties of rice and quinoa are gluten-free and a safe replacement for other grains, such as wheat and barley. 
• Eggs and dairy products. Eggs, yogurt, cheese and milk are gluten-free. Some people with celiac disease show symptoms of lactose intolerance, so talk to your healthcare provider if you are unsure. 

Tips for following a gluten-free diet 

Getting gluten out of your diet is a process, and these tips may help you as you navigate and become familiar with this new way of life. 

Read food labels carefully. Gluten-free foods are available at most grocery stores and are clearly labeled “gluten-free”. You’ll want to give yourself ample time to shop at the grocery store to check each label until you are familiar with safe foods and products. It’s important to know that even if something is labeled “wheat-free”, it may still contain gluten. Ensure your pre-packaged foods are clearly labeled “gluten-free” to be sure. 

Beware of hidden gluten. Gluten can be found in many foods and beverages that you may not suspect, such as beer, bouillon cubes, candy, cold cuts, potato and tortilla chips, french fries, soups, sauces and seasonings. 

Avoid cross-contamination. Cross-contamination occurs when a gluten-free food comes into contact with a food that contains gluten. If others live in your home and plan to continue eating foods that contain gluten, set up your kitchen and pantry so that you have a “gluten-free” space. Have gluten-free tools and utensils and store gluten-free foods separately to prevent unintentional gluten contamination on your utensils and food.  

Eating at restaurants. If the restaurant menu does not clearly label certain dishes as gluten-free, you can ask how the food was prepared and ask if there is a gluten-free menu to choose from. Most restaurant menus can be reviewed online in advance so you can be sure to choose a restaurant where you can find something good to eat without the risk of eating gluten.

Talk to your pharmacist about medications. Some medications, including nutritional vitamins and supplements, contain gluten as an additive. Ask your pharmacist or healthcare provider if any of your medications or supplements contain wheat or a wheat byproduct. 

Takeaway

It takes time and patience, but the sooner you begin to implement your new celiac-friendly diet, the sooner you will begin to feel better. As you adjust to eating a gluten-free diet, you will become more aware of what you’re eating, how the food is made, and how it benefits your health. A celiac-friendly diet is high in nutrient-dense, whole foods that not only help reduce your celiac disease symptoms but may improve your overall health. 

If you have questions, your healthcare provider or a registered dietician can provide guidance on what to eat and drink to help you feel your best. 

Parkinson’s disease is a progressive neurological disorder that affects movement. It can cause shakiness and stiffness that leads to difficulty with balance, coordination, and walking. 

Nearly 1 million Americans live with Parkinson’s disease. Both men and women can have the condition, but men are 1.5 times more likely to be affected. 

Advancing age is the biggest risk factor, and most people with the disease first notice symptoms around 60 years of age. Up to 10% of people with Parkinson’s notice symptoms before the age of 50. This is known as “early-onset” Parkinson’s. 

Because the connection between aging and Parkinson’s is well-established, it’s important to be aware of Parkinson’s symptoms and when to start watching out for them in yourself or an older loved one. Read on to learn more about Parkinson’s disease in older adults. 

What causes Parkinson’s disease? 

Parkinson’s disease occurs when nerve cells in the area of the brain that controls body movements (substantia nigra) become impaired or die. Neurons (nerve cells) in this area of the brain are responsible for producing dopamine, an important chemical that acts as a messenger between the brain and the nervous system. 

When these neurons become damaged or die, the amount of dopamine in the brain is reduced. This means that the part of the brain that helps control movement cannot function as it should, causing movement problems. 

Researchers are exploring the underlying causes of Parkinson’s disease but it is believed to be a combination of environmental, genetic and lifestyle factors that may be responsible for the condition. 

What are the symptoms of Parkinson’s disease? 

Parkinson’s is a progressive disease, and the loss of neurons is a gradual process. Many people with Parkinson’s do not develop symptoms until nearly 80% of the neurons in the substantia nigra are lost. Some people assume early symptoms of Parkinson’s are a normal part of aging but as the disease progresses, symptoms will get worse over time. 

While no two people will experience Parkinson’s disease in the exact same way, there are some common symptoms: 

• Impaired balance and coordination
• Stiffness in the arms, legs, and trunk 
• Slowness of movement (bradykinesia)
• Tremor (trembling) in arms, hands, head, jaw and/or legs

Parkinson’s affects all body systems and can cause other symptoms, including: 

• Bladder and bowel problems 
• Depression 
• Difficulty swallowing 
• Fatigue
• Memory difficulties 
• Mood changes
• Sleep disruptions 

How is Parkinson’s disease diagnosed? 

There is no one specific laboratory test or method to diagnose Parkinson’s disease. Your doctor will ask about your symptoms and may run different diagnostic tests to provide an accurate diagnosis. 

In order to get diagnosed with Parkinson’s disease, a person must have at least 2 of the 4 main symptoms: shaking/tremor, bradykinesia, stiffness in the limbs or trunk, and balance problems. 

Because Parkinson’s symptoms overlap with symptoms of many other common conditions, your primary care provider may refer you to a specialist, such as a neurologist or movement disorder specialist, for an official diagnosis. 

If you suspect you or a loved one have symptoms of Parkinson’s disease, make an appointment with your healthcare provider. They will provide a physical examination, ask about your symptoms, and may order additional tests to provide an accurate diagnosis. 

How is Parkinson’s disease treated? 

While there is no cure or way to reverse the effects of Parkinson’s disease, there are medications to help manage symptoms. Treatment varies from person to person, depending on the symptoms they are experiencing. 

In addition to medications, there are a few ways your healthcare provider may recommend to you to ease symptoms of Parkinson’s disease, including: 

• Complementary therapies: acupuncture, massage, and yoga
• Deep brain stimulation: a surgery used to send electrical signals to the brain to reduce abnormal movements and provide relief from uncomfortable symptoms 
• Physical, occupational and speech therapy: to improve balance, improve fine motor skills, and address any speech and language difficulties  

Can you prevent Parkinson’s disease? 

There is no proven way to prevent Parkinson’s disease, but certain lifestyle habits may help reduce the risk or delay the onset of symptoms. 

Regular exercise. Some research suggests that regular exercise, especially moderate to virgorous aerobic exercise, may reduce the risk of Parkinson’s disease.

Eat a brain-healthy diet. A diet rich in fish, fruits, vegetables, olive oil and whole grains is associated with a decreased risk of Parkinson’s. Limiting dairy, which is associated with an increased risk of the disease, may also help reduce the risk or delay the onset of symptoms. 

Vitamin D. Research shows that approximately 70% of Parkinson’s patients have low levels of vitamin D. Taking dietary supplements or eating foods rich in this vitamin may help protect against the disease. 

Caffeine. Drinking caffeinated beverages may help reduce the risk of developing PD. Caffeine has neuroprotective properties, meaning it protects the brain from damage. If you’re not a big fan of coffee or soda, green tea may also help reduce the risk of developing the disease.

Though common, insomnia is not a normal part of aging. Seniors still need 7-9 hours of sleep each night for optimal health. Lack of sleep is linked to a greater risk of physical and mental health problems, including diabetes, heart disease, depression, memory issues, and a weakened immune system. 

Good quality sleep is just as important to your health as nutrition, physical activity, and stress management. If you’re tired of counting sheep, these steps to a better night’s rest can help you get the sleep your body needs. 

Develop a Sleep Schedule

Create and maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps train your brain to feel tired when it’s time for bed.

Avoid napping during the daytime hours, particularly in the late afternoon or evening. Naps may prevent you from falling asleep at night. 

Develop a Bedtime Routine

Find ways that help you relax each night. You may want to take a warm bath, read a book, practice mindfulness meditation, or write in your journal. Relaxing before bedtime can help your mind and body wind down. A relaxing bedtime routine can help your brain and body wind down from the day and help you fall asleep. 

Avoid Screens an Hour Before Bedtime 

Though it may feel relaxing to watch your favorite TV show, play a game on your phone or read a book on your tablet before bed, electronic devices (e.g., televisions, smartphones, computers) emit blue light that has an adverse effect on your sleep. When you use an electronic before bed, your brain suppresses the production of melatonin — a hormone released by the pineal gland at night to promote sleep.

Make Your Bedroom a Sleep Sanctuary 

Your sleep environment plays a big role in the quality of sleep you get. Noise, light and temperature changes can interrupt your sleep. Consider using blackout curtains if light enters your bedroom. If noise wakes you up at night, a white noise machine or fan may help block out disruptive sounds. Studies show that keeping your bedroom at a cool temperature (between 60-71 degrees Fahrenheit) helps promote deep sleep.

Avoid Large Meals Before Bedtime

Eating a large meal before bedtime can lead to acid reflux, indigestion, and frequent trips to the bathroom at night that can be disruptive to your sleep. But going to bed hungry can make it harder to sleep, too. 

If you’re hungry at bedtime, eat a light snack like fruit, nuts, or drink a warm glass of milk. Avoid caffeine 6 hours before bedtime, as it can make it more difficult to fall asleep. 

Drink Herbal Tea Instead of Alcohol 

Though alcohol may make you sleepy and help you fall asleep, it can be disruptive to your sleep cycles. It can also worsen sleep disorders, such as insomnia and sleep apnea. Not only that, but drinking at night can have an effect on the next day, making you feel more groggy, less attentive, and struggle to carry out your day-to-day tasks. 

Non-caffeinated herbal teas are a healthy alternative as a nighttime beverage. Chamomile and lavender teas can help you wind down, calm your mind, and encourage sleep. 

Exercise During the Day 

According to The Sleep Foundation, regular exercise can improve your time spent falling asleep, total sleep time, and the overall quality of sleep you get. Aim to get 30 minutes of exercise each day. 

The type of exercise you do depends on your fitness and comfort levels. Walking, swimming, strength training and yoga are all excellent options for seniors. Try to get your exercise minutes in before 3 pm. This gives your body time to wind down after the surge of post-exercise endorphins while also ensuring you tire your body out in time for good sleep. 

Talk To Your Doctor

If you practice good sleep habits and still struggle to fall asleep, talk with your healthcare provider about your sleep troubles. Research shows that cognitive behavioral therapy — a form of “talk therapy” — can help people with insomnia get better sleep. Your doctor may refer you to a psychologist or social worker who is trained in CBT to help improve your sleep. 

Medications are also available both by prescription and over-the-counter to help you fall and stay asleep. Speak with your doctor before trying over-the-counter sleep medications, as they may interact with other medications you are taking (if applicable). If other methods haven’t helped improve your sleep, your doctor may prescribe a sleep medication. 

Though most people know the benefits of regular exercise, there are many reasons why we may become more sedentary with age. Between health concerns, pain issues, worries about falling or weight gain, it can feel difficult to incorporate regular exercise into your daily schedule. 

But as you grow older, regular exercise is more important than ever for both your physical and mental health. 

If you’re new to exercise or haven’t done it for a while and are not sure where to begin, we’ve got you covered. Here are some tips on how to ease back into a fitness routine as an older adult. 

Start Slowly 

If you haven’t exercised in a while (or ever), it’s important to gradually ease your way into a fitness routine to prevent injury and fatigue. 

Start off slowly by introducing different exercises into your daily routine. Making a commitment to get daily exercise doesn’t have to mean you go to the gym every day. Basic exercises that can be done around the house are a good place to start. 

Walking in a straight line heel-to-toe, squats, sitting up and standing from a chair, carrying light weights around the house, and going up and down the stairs are excellent at-home options for seniors. 

From there, you can increase the type of exercises you do and the amount of time you spend exercising. For example, if you take a slow stroll around the block for a few weeks, you may progress to hilly terrain or a longer, faster-paced walk over time. This can help your body get acclimated to exercise 

Build a balanced exercise program 

With a balanced exercise program, you will alternate days that you are doing aerobic and strength exercises. This ensures that you are working out different muscle groups each day to prevent injury and muscle fatigue. It also helps you make improvements to parts of the body including heart health, muscle mass, and balance. 

A balanced exercise program should include: 

• Aerobics/cardiovascular exercises. Walking, swimming, cycling and even a light jog on the treadmill can help elevate your heart rate to improve cardiovascular health. 
• Strength training. Be sure to start with light weights. You can work your way up to heavier weights as you build muscle and gain strength. 
• Balance/flexibility. Yoga, pilates, and stretching can all help you improve your balance and flexibility. 

It can be intimidating to try new and different exercises, especially if you’re new to fitness or worried about injury. But the repetition of the same movements can lead to repetitive strain — wear and tear on the muscles and joints used most frequently. 

By changing up the exercises you do each day, you not only work out different parts of your body, but you prevent boredom. 

Reduce your couch time 

Loss of muscle mass occurs naturally as we get older. After the age of 36, we begin to lose muscle mass and by age 80, we lose nearly 50% of our natural muscle mass. Sitting for long periods of time can cause a further reduction in muscle mass. 

Whether you’re sitting on the couch watching television, relaxing in your favorite chair with a book, or working on a crafting project, be sure to take frequent breaks. Stand up and do some stretches, or take a quick walk around the house or neighborhood, for example. Moving around, stretching, and getting some physical activity after long periods of sitting can help prevent fatigue, improve your posture and balance, and prevent further muscle loss.

Set a schedule and goals

You may need to give yourself a little pep talk each day before exercising becomes a regular part of your daily routine. For maximum benefits, it’s important to dedicate approximately 30 minutes each day to be physically active. By adding dedicated time to exercising to your daily schedule, you signal to your brain that this is an important activity that is worth the time and effort it takes. 

It can be all too easy to start an exercise program only to stop a week or two later. Setting clearly defined exercise goals can help keep you motivated and measure your progress. Meeting goals can be motivational, so start off and focus on making realistic goals.  

Be sure that your goals are specific, measurable and attainable. While some people like to set goals related to their weight or clothing size, your goals don’t need to be related to your appearance. You could also set a goal on achieving a certain number of repetitions for a particular exercise, or a specific number of minutes. For example, you may set a goal to walk 2-miles without a break within 2 months or lift 15 pounds while doing 10 squats within 12 weeks. 

What motivates you? When you know your motivation, it can be easier to set goals that reflect that motivation. 

Takeaways 

The Centers for Disease Control and Prevention recommends that older adults get 150 minutes of exercise activity each week. While this may seem like a lot, you can break it up by exercising for 30 minutes/day, 5 days a week. On busier days, you can exercise for 10 minutes at a time, 3 times each day. 

Before you begin an exercise program, talk with your healthcare provider. Your doctor can give you the clearance (particularly if you have any health conditions) and offer advice on how to begin exercising safely. 

Whether you decide to join a gym, attend fitness classes (some are geared toward seniors!), or work out at home, the key is finding something you feel comfortable with and motivated to do. Engaging in different forms of exercise that work your cardiovascular system and build strength can improve your overall health and wellbeing. 

For a lot of seniors, when it is recommended by their doctor that they “get more exercise,” they cringe, thinking it will be an unpleasant chore. And while some people truly enjoy exercising – activities like lifting weights, fast-paced walking, riding a bicycle, etc. – others see it as painful and exhausting with sore muscles as their only reward.

However, it doesn’t have to be that way. Thinking back, there may have been a time when you actually enjoyed the exercise you were getting, especially if you participated in any kind of sport. As we get older, though, getting together with a group of friends to play tackle football or full-court basketball may not be realistic. After all, as we age, our strength, reflexes, and quickness diminish. It also takes a lot longer to recover after the game is over.

That said, there are plenty of sports that seniors can play, allowing you to get the exercise you need and have fun in the process. And it’s important because exercise helps you maintain the health of your heart, keep your weight in check, and even reduce the risk of heart disease and cancer. Plus, it’s great for your cognitive health and emotional wellbeing.

So, if you feel like you want to get your competitive juices flowing in a way that’s safe and healthy, try one of these senior-friendly sports to get started:

Water Volleyball

Actually, any activity you can do in a swimming pool is great for seniors because it takes much of the weight off of your feet, ankles, knees, and hips. And all it takes to have an exciting game of pool volleyball is a net, a ball, and at least one other friend (although it’s more fun with a few players on each team!) Just make sure you put on sunscreen, especially if you’re in an outdoor pool under the Florida sun!

Golf

While it’s certainly not the most strenuous sport, golf is great for getting out in the fresh air. Plus, there’s a decent amount of walking, even if you use a cart. Golf also requires you to think strategically about each shot and keep score, which helps keep your brain sharp. And if you think about it, hitting a tiny golf ball and keeping it anywhere near the fairway takes a lot of hand-eye coordination.

Bocce or Pétanque

While there are some differences, bocce and pétanque are both games that involve rolling or tossing a large ball toward a smaller target ball and trying to get closer to it than your opponent. The main difference between the two sports is that, in bocce, the players can stride toward the target as they release the ball, while in pétanque, the player stands in one spot. Both are outstanding social activities that get your body moving.

Shuffleboard

At one time, practically every hotel in the state of Florida had a shuffleboard court on its grounds. In this low-impact game, players use a long cue to push a weighted disc so it will slide down a narrow court toward a marked scoring area. In addition to the exercise you get pushing the disc toward the other end of the court, shuffleboard also involves strategic thinking and a little math for keeping score.

Other sports seniors can try include pickleball, which is a little like tennis, as well as bowling, croquet, and badminton. And while they aren’t actual “sports” in the competitive sense, many seniors also enjoy yoga, swimming, walking, and dancing as a fun way to get exercise.