NIAGARA, Wis. — We all know the obvious signs of aging: the graying hair and the “smile lines” — aka wrinkles — that begin to appear around our eyes or in the corners of our mouths. While these may be annoying to some of us, there are more important factors to pay attention to as we age that tell us how well our minds and bodies are functioning. We may begin to notice that our daily walk is taking us longer to complete or we find ourselves looking for our car keys much more frequently.

These relatively small changes may be signals that there are bigger shifts underway in our physical and cognitive health. Today, I am going to share some simple, science-backed tests you can take at home right now to measure several key components of aging: balance, memory, muscle mass, cognitive flexibility, and mental well-being.

First, it is important to be aware of our balance. Have you noticed that you now need to hold onto a handrail when going up or down stairs? Do you feel a little unsteady when climbing onto a stool to reach something in an upper cupboard? These are now accidents waiting to happen so we need to take precautions to avoid a fall or risk losing our independence. Our balance begins to decrease as early as age 50. For example, one study revealed the average adult in their 30s and 40s could stand on one foot for at least a minute, but by age 50, that time decreased to around 45 seconds. By 70, that dropped to around 28 seconds, and participants age 80 and older held the pose for just 12 seconds.

To perform this test, stand up straight and lift one foot off the floor, then time how long you can hold that pose. (It’s fine to hold onto the leg you aren’t standing on.) Compared with the numbers above, are you below average for your age group? If so, it may be time to start incorporating balance exercises into your daily routine.

Second, another common sign of aging is memory decline, which typically begins in our 50s or 60s. Any memory stored in the hippocampus area of the brain is subject to this decline because our hippocampus actually begins to shrink. This shrinkage can begin as early as age 30, but it accelerates after the age of 60.

Short-term memory tends to deteriorate faster than long-term memory because short-term memory is primarily stored in the hippocampus, a complex region of the brain that’s particularly vulnerable to aging. Also, certain types of long-term memories are susceptible to aging including episodic and declarative memories. Episodic memory refers to a type of long-term memory that stores personal experiences and events, including their specific details, context, and time of occurrence. 

Declarative memory is the conscious recollection of facts, events and personal experiences. Whenever my husband and I are trying to remember something specific from our past, we compare our brain to a huge file cabinet. The older we are, the more folders are filed away, and it just takes a little extra time to find the exact folder we are seeking.

To test your short-term memory, ask your spouse or a friend to say three totally unrelated words and have you repeat those same words. Now engage in a short conversation about anything. Can you still remember those words well enough to repeat them? If you regularly find this difficult, spend more time engaging in activities that exercise your brain such as crossword puzzles, reading or word searches. There are many books containing these types of puzzles that can help us keep our minds engaged as we age.

Third, muscle mass decreases about 3 to 8% per decade after the age of 30. The rate of decline becomes even more dramatic after the age of 60. Losing muscle mass leads to loss of strength — have you noticed how much more difficult it is to open jars and bottles? — and to an increased incidence of falls and injuries. While this is all common, you may wonder how your rate of loss compares to others your age.

The sit-to-stand test is a reliable physical test used to determine endurance, lower body strength, and mobility. And, it can be done at home. Simply sit in a chair with your arms crossed over your chest and start a timer, then stand up and sit back down, stopping the timer when you’ve completed five up-and-down cycles. The recommended “cut-off” time is between ten and eleven seconds. If it takes you longer than eleven seconds to complete five cycles, start working on your lower body strength and building muscle.

Fourth, brain or cognitive flexibility is something that decreases with age so is another indicator of aging. Simply put, the younger your brain, the more balls you can juggle. I can remember when I was younger, I could be making supper, answering my kids’ questions on their homework, and carry on a conversation with my husband all at once. And it was not even difficult! Now, I am challenged to fix a meal while conversing with friends across the kitchen counter. I can do it, but it takes a lot more mental effort. And I often find myself asking my husband to “just give me a minute to finish this, and then I can listen to you.”

There are ways to test yourself with at-home dual-task exercises. One of the simplest tests is to walk while performing a brain exercise, such as solving mathematical equations, counting backward from 100, or repeating word sequences. Compare your completion speed of these brain exercises to your speed while you’re sitting or standing still. If you’re significantly slower during the dual-task exercise, it’s time to start working out your brain by doing dual-task exercises more often.

Finally, scientific data has confirmed that loneliness can make us age faster. Scientific research supports this fact: loneliness (and poor mental health in general) can be just as detrimental to our physical health as some diseases or illnesses. The focus of medical professionals has mainly been on lowering cholesterol, managing blood pressure, and other healthy habits. But socializing has been too often ignored. Negative health impacts of loneliness include a higher risk of developing dementia, depression, and even heart disease. Additionally, a study by the Mayo Clinic found that individuals who were less likely to participate in social activities such as clubs, service organizations, and get-togethers were more likely to have a “biological age” — the age determined by the body’s functional state — older than their actual chronological age.

The sad reality is that many adults are unaware of their own loneliness, and some have a tendency to isolate themselves as they get older. Granted, we all have different personalities that play a role in how lonely we feel. Introverts tend to be much more comfortable by themselves while extroverts tend to need others around. Everyone needs some social interaction, however, so it is important that we continue to find a way to connect with others as we age. This can be through church, a service organization, a regular phone call with a friend or relative, or a regular visit with your backyard neighbor. Loved ones should remember how important it is for their aging family members to have regular social contact. Paying a visit to your aging parent or encouraging your children to visit regularly with their grandparents in person or through phone calls will go a long way to assuring their healthy aging. Regular socialization will help to slow down the aging process.

Paying a little closer attention to balance, memory, muscle mass, cognitive flexibility, and mental well-being will go a long way to helping each of us age a little more gracefully and enjoy the journey a little bit more.

Source: Rachel Gresh for Science & Technology

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

The center welcomes anyone who would like to entertain residents. Volunteers are also needed to help with crafts and other activities.

The third Tuesday of every month at 2 p.m. has a Memory Cafe – a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.

Sunday: Catholic Mass in dining room on YouTube, 10 a.m.; Strong Tower Church, 2 p.m.

Monday: Book reading with Crystal in the west lounge, 10 a.m.; chair workout, 10 a.m.; trivia, 10:30 a.m.; card club, 2 p.m.

Tuesday: Bible study, 9:30 a.m.; nail spa, 10 a.m.; memory cafe, 2 p.m.

Wednesday: Games with a time limit, 10 a.m.; country music day, 2 p.m.

Thursday: Book reading with Crystal in the west lounge, 10 a.m.; bunny/dog visit, 2 p.m.

Friday: Red solo cup bingo, 10 a.m.; bingo, 2 p.m.

Saturday: Word search, 1 p.m.; family time, 2 p.m.; “Weakest Link” on PBS, 7 p.m.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 9 a.m.; Yahtzee, 9:30 a.m.; chair exercise, 10:45 a.m.; room visits, 12:30 p.m.; bingorama, 2 p.m.

Monday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; jokes, 6 p.m.

Tuesday: Just friends, 9:30 a.m.; Catholic Mass, 10 a.m.; balloon toss, 10:45 a.m.; wildlife film, 1:30 p.m.; Dan’s songs for seniors, 2 p.m.; comedy movie, 6 p.m.

Wednesday: Sunshine Club, 9 a.m.; casino, 9:30 a.m.; web browsing, 10 a.m.; exercise, 10:45 a.m.; travel club, 2 p.m.; night bingo, 6:15 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; United Lutheran, 2 p.m.; happy hour with Gayle, 2:30 p.m.

Friday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; garden club, 2 p.m.; action movie, 6 p.m.

Saturday: Puzzler/name that word, 9:30 a.m.; geri-gym, 10:45 a.m.; social hour, 2 p.m.; romance movie, 6 p.m.

Optalis Healthcare

Kingsford

906-774-4805

Sunday: Sunday devotional, 9:30 a.m.; room visits, 11 a.m.; movie/games, 1 p.m.

Monday: Coffee time, 9:30 a.m.; daily chronicle, 10 a.m.; room visits, 11 a.m.; bingo, 2 p.m.; desserts and conversation, 5:30 p.m.

Tuesday: Coffee time, 9:30 a.m.; daily chronicle, 10 a.m.; room visits, 11 a.m.; resident committee meeting, 2 p.m.

Wednesday: Coffee time, 9 a.m.; International County Music Day, 10 a.m.; room visits, 11 a.m.; Our Savior’s Lutheran Church, 2 p.m.; desserts and conversation, 5:30 p.m.

Thursday: Coffee time, 9:30 a.m.; National First Love Day, 10 a.m.; room visits, 11 a.m.; spa day, 2 p.m.

Friday: Coffee time, 9:30 a.m.; news, 10 a.m.; room visits, 11 a.m.; last bingo of the summer, 2 p.m.

Saturday: Manicures, 9:30 a.m.; room visits, 11 a.m.; afternoon coffee, 1:30 p.m.; National String Cheese Day, 2 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Families are allowed to attend activities and are encouraged to join in.

Sunday: Coffee and resident choice game, 10 a.m.; delivery of communion, 12:30 p.m.; flag football, 1 p.m.; church service, 2:30 p.m.

Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; bocce ball, 2 p.m.

Tuesday: Rosary/communion service, 9 a.m.; short stories, 10 a.m.; bowling, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Wednesday: Rosary/communion service, 9 a.m.; Protestant service, 10 a.m.; help your neighbor, 10:15 a.m.; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; baking brownies, 10 a.m.; parachute, 2 p.m.; Chaplet of Divine Mercy, 3:00

Friday: Current events, 10 a.m.; happy hour with Ray and Mindy, 2 p.m.

Saturday: Scrabble, 10 a.m.; bingo, 2 p.m.

Northshore Healthcare

Florence, Wis.

715-528-4833

No information was available.

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a. m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; trivia and refreshments, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical

Care Facility

Powers

906-497-5244

Sunday: Morning visits and reality orientation; off to the races, 10 a.m.; trivia, 11:15 a.m.; church services, 1:30 p.m.; name that instrument, 2:30 p.m.; daily chronicle.

Monday: Morning visits and reality orientation; open room, 9:30 a.m.; travelogue, 11 a.m.; manicure Monday, 2 p.m.; book club, 4 p.m.; movie, 6 p.m.; daily chronicles.

Tuesday: Morning visits and reality orientation; open room, 9:30 a.m.; juice hour/who-what-where, 11 a.m.; bingo, 2 p.m.; garbage, 4 p.m.; daily chronicles.

Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; hangman, 11 a.m.; happy hour with Bob Larson, 1:45 p.m.; cribbage, 4 p.m.; daily chronicles.

Thursday: Morning visits and reality orientation; bingo/trivia, 10:30 a.m.; Celtic band, 2 p.m.; table talk, 4 p.m.; daily chronicles; lunch outing.

Friday: Morning visits and reality orientation; Catholic Mass, 10:30 a.m.; pondering prompts, 11:15 a. m.; paint and sip, 2 p.m.; book club, 4 p.m.; game night, 6 p.m.; daily chronicles.

Saturday: Morning visits and reality orientation; w/c exercise, 10 a.m.; Bible study, 11 a.m.; juice hour, 11 a.m.; bingo, 1:45 p.m.; one-to-one visits, 3 p.m.; daily chronicles, activity packets.

SENIOR CENTERS

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Broccoli and cheese soup, grilled ham and cheese slider, peaches.

Wednesday: Lasagna, green beans, garlic bread.

Thursday: Celebrating all September birthdays — Apple pork chops, mashed potatoes, peas, cake.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday at noon, salad bar at 11 a.m. Carryout meals are available. Soup and salad bar are also available. Friday and night meals are on hold indefinitely. Menu for the week —

Monday: Pasty pie, corn, applesauce.

Tuesday: Smothered chicken and rice, California blend vegetables, biscuit.

Wednesday: Liver or substitute, roasted garlic potatoes, biscuit, pudding.

Thursday: Swedish meatballs, buttered noodles, mixed vegetables.

Crystal Falls Center

Head Cook: Easton Anderson

Assistant Cooks: Debbie Bigalke (Mondays) and Jess Anderson (Tuesdays/Wednesdays)

906-875-6709

The center is serving meals for dine-in or takeout – call the center by 1 p.m. to make reservations or place an order. All food purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. – call ahead and leave a message with a phone number. Deliveries to homebound citizens only. Menu for the week —

Monday: Chicken parmesan, garlic bread.

Tuesday: Tacos with all the toppings, beans, rice.

Wednesday: Pork chops, mashed potatoes and gravy.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256 ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Salisbury steak, mashed potatoes with gravy, carrots.

Tuesday: Sweet and sour chicken over noodles, Oriental vegetables, Mandarin oranges, fortune cookie.

Wednesday: Liver or substitute, roasted potatoes, biscuit, pudding.

Thursday: Celebrating all September birthdays. Swedish meatballs over buttered noodles, mixed vegetables, applesauce, cake.

Friday: Brats, corn, macaroni and cheese, fruited Jell-O with whipped topping.

Note: All meals include a choice of skim milk, juice, or no beverage.

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Monday: Les Artistes art club, noon to 3 p.m.; woodcarvers, starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 to 3 p.m.; cards cost 25 cents with 10 games played.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.; board games, 1 to 3 p.m.

Friday: Cards — Smear, noon to 4 p.m.; chess, noon.

Felch Center

906-246-3559

Head cook: Joan Wickman 906-246-3559

Program president: Lisa Casey 906-282-7899.

Salad bar opens at 11 a.m., with the meal at 11:30 a.m. and dessert to follow. Evening meal is served every third Wednesday of the month, with sponsored activities. Takeout meals are available. Delivery offered to homebound residents within Felch, West Branch and Breen townships.

No information provided.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Menu for the week —

Monday: Tuna salad on a croissant with lettuce and tomato, Mexican chopped salad, fruit.

Tuesday: Chicken gnocchi soup, grilled cheese sandwich, V-8 juice, fruit.

Wednesday: Waikiki meatballs, rice, Oriental vegetables, fruit, cinnamon roll cake.

Thursday: French toast sticks, breakfast sausage, hash brown potatoes, tomato juice, fruit salad.

Friday: Bratwurst on a bun, sauteed peppers and onions, oven-fried potatoes, fruit.

Note: All meals served with whole grain bread, butter and milk.

Aurora-Hillcrest Dining Center

Serving at 11:30 a.m. Monday through Friday. For reservations, call 715-589-4491.

Florence Community Center

Serving at 11:30 a.m. Monday through Thursday. For reservations, call 715-528-4261.

Fence Town Hall

Serving at noon Wednesday only. For reservations, call 715-589-4491.

Tipler Town Hall

Serving at noon on second Thursday only. For reservations, call 715-528-4261.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.

Monday: Grilled chicken breasts with Swiss cheese, whole wheat bun, boiled red potatoes, Prince Charles vegetables, diced peaches.

Tuesday: Smothered porkchop, au gratin potatoes, vegetable, diced pears, whole wheat bread.

Wednesday: Meatloaf with ketchup glaze, mashed potatoes with gravy, green beans, whole wheat bread, applesauce.

Thursday: Chicken parmesan, spaghetti noodles, Italian vegetables, green peas, wholewheat breadstick, fresh fruit.

Friday: Cream of potato soup, egg salad sandwich with lettuce, side salad with tomato and cheese, fruit cocktail.

Milk available at all meals.

Iron River Center

906-265-6134

Salad bar with the meal served at noon. No night meals are available. Meals can be prepared for carryout.

Menu for the week —

Monday: Salisbury steak, mashed potatoes and gravy, carrots.

Tuesday: Fish with hollandaise sauce, roasted potatoes, wax beans.

Wednesday: Stuffed pepper soup, biscuit, pudding.

Thursday: Celebrating all September birthdays — Deluxe hamburger, potato wedges, baked beans, cake.

All meals are served with choice of skim milk or juice and fruit.

Niagara Senior Center/Cafe

715-251-1603

Dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation for the meal is $5 for those older than 60 and $11 for 60 and younger. Bingo is played on most Wednesdays. Transportation to the meal site is available.

Tuesday: Lasagna, broccoli, spinach salad with tomatoes, garlic bread.

Wednesday: White chicken chili, side salad, wheat roll, orange dream salad.

Thursday: Meatloaf, mashed potatoes with gravy, mixed vegetables, wheat bread, pears.

Norway Center

Director: Alicia Rochon

906-563-8716

Dine-in eating begins at 11:30 a.m. Salad bar available from 11 to 11:30 a.m. Takeout meals are available for pick-up from 11:15 to 11:30 a.m. Those attending should let staff know in advance if planning to dine in or picking up the meal.

Menu for the week —

Monday: Spaghetti with meat sauce, cauliflower, garlic bread.

Tuesday: Pepper steak with rice, mixed vegetables.

Wednesday: 4 p.m., barbecue ribs, baked potatoes, green beans.

Thursday: Lasagna, garlic bread, wax beans, apricots.

Board meeting on Thursday.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. Call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Second Thursday of each month, birthdays and bingo.

Sagola Center

906-542-3273

Dine-in meals served. Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals also available. Menu for the week —

Tuesday: Pancakes, sausage, cheese omelet.

Wednesday: Baked chicken, mashed potatoes and gravy.

Thursday: Pizza bar.

A fall color tour bus ride will be offered on Oct. 13. Those interested should call 906-221-1332 or see Nancy or Monica.