But what if gardening has become painful due to arthritis? A partnership between AgrAbility, a U.S. Department of Agriculture-sponsored program, and the Arthritis Foundation’s Indiana Chapter is tackling that question. For starters, the group recommends working in an environment designed to minimize arthritis-related aches and pains. For example:

The group also has some good-sense tips for preventing overexertion while gardening. For example:

Persons with physical impairments or yard-space limitations that preclude outdoor gardening can still enjoy this wholesome activity! Many flowers, herbs and vegetables will thrive in pots kept on the porch or on windowsills.

In a news release, lead author Julia Boehm said, "The absence of the negative is not the same thing as the presence of the positive. We found that factors such as optimism, life satisfaction and happiness are associated with reduced risk . . . regardless of such factors as a person’s age, socioeconomic status, smoking status or body weight. For example, the most optimistic individuals had an approximately 50 percent reduced risk of experiencing an initial cardiovascular event compared to their less optimistic peers."

The Academy of Nutrition and Dietetics offers these great ideas for tasty alternatives to salt when preparing recipes:

• Flavorful vinegars such as balsamic vinegar;
• Citrus fruit juices;
• Chopped raw onions;
• Chopped fresh garlic; and
• Salt-free herbs and spices.

The study involved more than700 subjects, average age 82, without dementia. Their activity was monitored for up to ten days by an actigraph. The actigraph, a small device worn by the subjects, detected when they engaged in conventional forms of exercise, as well as when they moved around in other ways.>

Fast forward roughly four years. During that follow-up period, 71 subjects developed the signs of Alzheimer’s disease. Those in the 10 percent of subjects who were most active showed an 8 percent likelihood for developing signs of the illness. Those in the 10 percent of subjects who were least active had an 18 percent likelihood.

Since 602 of the 716 test subjects were female, it is not clear whether this study’s results can be applied to the general population. As no cause and effect relationship has been proven, one question that remains unanswered is: "Which comes first, lower activity level or cognitive decline?" (It is possible that experiencing the initial stages of Alzheimer’s disease somehow leads people to slow down.) Even so, this investigation adds to earlier research suggesting a possible connection between regular physical activity and brain health. Increasing all types of movement may be healthful in the long run.

GAINESVILLE, Fla. — Joining a gym to log in hours on the elliptical or hiring a nutritionist for guidance are good ideas to shed pounds but typically too pricey for people with low incomes, as are many programs geared toward boosting wellness.

To address that issue, University of Florida researchers have received a $9.9 million grant from the Centers for Medicare and Medicaid Services and the Texas State Health and Human Services Commission to test whether increasing access to wellness services could improve the health of patients already facing physical and mental health conditions.

Study subjects who take part in the Texas Wellness Incentives and Navigation project will receive a small stipend to pay for items such as gym memberships, tools to quit smoking or even a simple bathroom scale. They also will work closely with a navigator who will help them set goals and identify health risks, said Elizabeth Shenkman, director of the UF Institute for Child Health Policy and the grant’s primary investigator.

“We know that patients with co-morbid physical and mental health conditions are at particularly high risk for a shortened lifespan, a sedentary lifestyle and alcohol use. They also are at risk for high health expenditures because they are hospitalized or use the emergency room often,” said Shenkman, who also serves as chairwoman of the UF College of Medicine department of health outcomes and policy. “Some of these folks have conditions such as asthma, diabetes and chronic obstructive pulmonary disease combined with depression or other mental health problems. The improved healthy lifestyle can help people better manage their physical health conditions and also have a positive effect on their mental health.”

For each year of the three-year study, participants will receive a $1,150 debit card to use on various wellness services and products, based on the plan each makes with his or her personal navigator.

Using a counseling technique called motivational interviewing, navigators will coach participants and help them determine what services they need and what steps they need to take to achieve a healthy lifestyle. Participants will meet with their navigators once a month.

“The utilization of motivational interviewing has been shown to be effective in improving patient engagement in and commitment to the treatment process in numerous clinical contexts, including in health care settings,” said Carson Ham, a UF psychologist and expert on motivational interviewing.

The researchers are developing an electronic form that will not only help assess patients’ risks and needs but also will be coded to provide links to resources in the specific areas where patients live.

“Many of these patients have transportation issues that affect their access to services, too,” Shenkman said.

The study is one of 10 the Centers for Medicare and Medicaid Services recently funded to assess how helpful financial incentives are in promoting wellness. After the studies are complete, the most effective projects will be used as models for the rest of the country.

Keeping in mind the ability to serve as a model, UF researchers are working in concert with three health plans in Houston that handle Medicaid. The navigators are working with patients through the three health plans as part of the grant.

“We want the project to take place in a context where it could be implemented in other settings,” Shenkman said.

To measure the success of the study, researchers will examine several key outcomes, such as whether it reduces visits to the emergency room. They also will monitor participant’s blood pressure and cholesterol levels and total health care expenditures. If health benefits and cost savings are achieved, hiring health navigators and providing small stipends for wellness up front could save money down the road by keeping patients out of hospitals, Shenkman said.

“We are very excited about this partnership with the health plans, to really test a novel program and see what works best,” Shenkman said. “This is a phenomenal opportunity.”

“There can be no other occupation like gardening in which, if you were to creep up behind someone at their work, you would find them smiling.”

– Mirabel Osler

“The greatest gift of the garden is the restoration of the five senses.”

– Hanna Rion

“Gardening is about enjoying the smell of things growing in the soil, getting dirty without feeling guilty, and generally taking the time to soak up a little peace and serenity.”

– Lindley Karstens, noproblemgarden.com

“God made rainy days so gardeners could get the housework done.”

– Author Unknown

• To learn more about Older Americans’ Month visit the Administration on Aging’s website. You’ll find plenty of suggestions for events to honor seniors in your area. There’s even an "Activity Toolkit" to help you plan your events.
• Of special interest to fitness leaders, May 30, 2012 will mark the 19th annual celebration of National Senior Health & Fitness Day. This year it’s estimated that 100,000 seniors will participate at over 1000 locations. National Senior Health & Fitness Day has been organized as a public-private partnership by the Mature Market Resource Center with this goal: to help keep older Americans healthy and fit. This year the theme is "Get Moving…Start Improving!"
• If your organization would like to take part in National Senior Health & Fitness Day, there’s still time to organize your 2012 event and ASFA members that sign-up by Wednesday, May 30, receive a free event registration

"A friend of the couple who founded Home Instead Senior Care, Mary Maxwell was asked to give the invocation at the company’s 2009 convention. Initially it seemed like a normal prayer, but it soon took a very funny turn. Her deadpan delivery and lines like ‘…This is the first time I’ve ever been old… and it just sort of crept up on me…’ soon had the franchise owners rolling in the aisles. With the timing of a professional comedian, Mary shines a very funny light on the foibles of aging, to the delight of this audience of senior-care experts."

To view, click here.

The scientists analyzed data on approximately 100,000 Australian men and women ages 65-plus. Psychological distress was detected in 8.4 percent of the subjects. The risk for physical disability was more than four times higher in those with any degree of psychological distress, compared to those with none. It was almost seven times higher in those with moderate levels of psychological distress.

The good news: Investigators found that the older adult subjects who were more physically active were less prone to physical disabilities. In a news release, lead author Gregory Kolt of the University of Western Sydney wrote, "Our findings can influence the emphasis that we place on older adults to remain active. With greater levels of physical activity, more positive health gains can be achieved, and with greater physical function (through physical activity), greater independence can be achieved."

Frequent consumption of foods and drinks

Flavonoids are protective substances present in plant foods that help to ward off oxidative damage to the body’s cells. Dietary fare that is rich in flavonoids includes:

Recently published online in the journal Neurology, the study looked at health and nutritional data from roughly 50,000 men and 80,000 women. Over a follow-up period of 20 to 22 years, 438 of the men and 367 of the women developed Parkinson’s. The results were somewhat puzzling: Whereas men with high overall flavonoid intakes saw a 40 percent reduction in risk, women’s overall intake was not statistically significant. Even so, women who ate at least two servings of berries per week did see a reduction in risk (about 25 percent). These findings do not apply to persons who already have Parkinson’s disease.

Quoted in HealthDay, an affiliate of the National Institutes of Health, Dr. Gao said, "For total flavonoids, the beneficial result was only in men. But berries are protective in both men and women. Berries could be a neuroprotective agent. People can include berries in their regular diet. There are no harmful effects from berry consumption, and they lower the risk of hypertension too."

Berries such as strawberries and blueberries may be especially protective because they are rich in a certain type flavonoid called anthocyanins.

The work, published online in Neurology, included an analysis of the lives of 174 priests and nuns who became medical research subjects in 1997. On the average, at about two-and-a-half years prior to death, their memory and thinking capabilities slumped at rates eight to 17 times faster than before that end-of-life stage.

Researchers ascertained that whereas Alzheimer’s may spur cognitive decline earlier during the aging process, other factors appear to come into play causing more rapid loss during those years just preceding death. Since the deterioration during this phase involves several aspects of brain functioning — not just memory — scientists reason that more than one disease is behind it.

On a brighter note, related research published simultaneously suggested that activities such as socializing, playing bridge, reading, working crossword puzzles, and playing board games might help to protect the brain from declining during advanced age. The researchers hope to pursue further study in both areas.

"As resolve in our well-intentioned habit changes starts to fade, we might take a day off from the gym, have that late night slice of pizza, or return to relying on our cup of morning joe to get the day started. But author Harry Gaines reminds us that getting in shape, and staying that way, is not just a New Year’s resolution, it’s a booster shot to our quality of life, especially for those of us over 50.

"Fitness Beyond 50: Turn Back the Clock is the definitive baby boomer’s guide to fitness covering strength training, aerobics, and healthy eating, as well as the power of support groups, and the impact that exercise has on the brain. Written in a conversational style, Gaines combines easy-to-follow fitness plans and current research with over 125 real-life motivational anecdotes aimed at the quickly expanding ‘young seniors’ market.

"Here’s what the experts are saying about Fitness Beyond 50:

At last, a really helpful, easy-to-use guide to a healthy lifestyle for those if us past the ‘middle years.’ It provides motivation, education and behaviors to enhance lifestyle changes in a fun and very engaging format. I couldn’t put it down! — Caroline Nielsen, PhD, Former Chair and Emeritus Professor, Graduate Program in Allied Health, University of Connecticut

"’This book is not just a how-to,’ says Gaines, ‘it is first and foremost a why-to, and that’s what makes it different. Older adults need the powerful combination of structure, science, motivation, and support in order to meet their fitness goals. Many of the broader exercise books out there are not designed with them in mind. The idea with Fitness Beyond 50 is that it’s focused on health and overall fitness that is attainable at any age.’

"Fitness Beyond 50: Turn Back the Clock is distributed by Itasca Books and is available through Ingram and Baker & Taylor. For more information, click here.

"Harry Gaines writes for fitness website dotFIT and the Commons Club Fitness Center Newsletter in Bonita Springs, FL. When he’s not writing, he’s logging one of his 5,000 plus miles cycling in SW Florida or Bucks County, PA."

DEAR JIM: I’ve been thinking about joining a health club, but I don’t know where to start. Is there anything in particular I should know? At 66, I’m just a beginner at this stuff, but I think I need the right environment to motivate me to reach my goals. Any suggestions? BEGINNER IN BETHANY

DEAR BEGINNER: There are more than 30,000 health clubs in the United States, in addition to countless YMCAs, Jewish Community Centers, municipal recreation centers, and other fitness venues, so the choices of where to exercise are many. Whichever venue you choose, there are a few simple guidelines to help you in your decision:

Fitness is an investment in yourself and the best investment you will ever make, and a health club can be an important vehicle to help you reach your goals if you follow these guidelines.

"I love spring anywhere, but if I could choose I would always greet it in a garden."

– Ruth Stout

"Science has never drummed up quite as effective a tranquilizing agent as a sunny spring day."

– W. Earl Hall

"No matter how long the winter, spring is sure to follow."

– Proverb

"Spring makes its own statement, so loud and clear that the gardener seems to be only one of the instruments, not the composer."

– Geoffrey B. Charlesworth

"Spring is nature’s way of saying, ‘Let’s party!’"

– Robin Williams

Researchers put study subjects through an exercise session that challenged their quadriceps (front thigh) muscles. Then one thigh of each subject underwent a ten-minute massage, but the other thigh did not. Muscle biopsies of the thighs were taken immediately after the massage and again two and one-half hours later.

The first biopsies showed that muscles in the massaged thighs — but not in the unmassaged thighs — had decreased levels of a potentially harmful inflammatory protein named necrosis factor-alpha. In the massaged legs, two kinds of helpful enzymes (called kinases) were seen to be activated.

In the later biopsies, massaged muscles revealed lowered levels of another inflammatory protein, interleukin-6, and higher levels of the compound PGC1-alpha, which has roles in muscle fiber maintenance and cell metabolism. The massaged muscles also showed signs of the preparatory stages for growth of mitochondria, the cells’ energy factories. In short, enjoying a massage after performing demanding physical exercise may accelerate healing, boost tissue repair and discourage inflammation.

Scientists explored the relationship between everyday stress and the two relevant proteins, known as proinflammatory cytokines. Research subjects were asked to record all of their positive and negative social interactions for eight days, including competitive situations such as worrying over an academic examination or over the contested attention of a "special someone."

Shortly afterward, fluid samples were collected from the participants’ inner cheeks. Analysis showed that those with the most negative social experiences — including stressful work- or academic-related situations — had higher levels of TNF receptor 2. Those in competition for another’s attention or affection had higher levels of interleukin-6.