Seniors should practice sport at home!

Because of the Covid-19 epidemic, seniors should definitely isolate themselves so as not to risk their health. They should not leave the house unless they have a very good reason. In addition to these restrictions, they should remember to keep their body in good shape.

According to the recommendations of the World Health Organization, people aged 18-64 should spend at least 150 minutes of moderate activity per week. You can divide it into 5 sessions of 30 minutes or longer. People over 64 years old have similar recommendations as to the length of activity during the week, but if health does not allow it, they should be as active as they can.

On the Internet you can find countless trainings dedicated to seniors. We also publish several exercises that can be performed (depending on the health options) by older people.

https://goal-erasmusplus.eu/wp-content/uploads/2020/03/Seniors-be-active-1.pdf

Dear seniors, we wish you a lot of health!

Few words about Good Practice Guide…

One of the project’s aim was to create a material that will help people who work with and for seniors to improve their competences and make seniors’ lives better . The guide is also dedicated to older people who can get knowledge and motivation to go out from their homes, meet with friends, become a student, start doing sport and eat healthy. Specialists from 5 countries have worked for several months on the good practice guide to present in the best way practical information. This material coveres topics related to seniors’ care services such as:

  • Physical activity,
  • Nutrition,
  • Volunteering,
  • Education,
  • Memory training.

The guide has been divided into chapters focused on the most important aspects of seniors’ lives and includs advices, tips, proper habits and best practices. This guide will be helpful in keeping up the good habits in seniors’ lives or changing the old habits into new, better ones.

This Guide is a tool for anybody who would like to make seniors’ lives better!

You are welcome to read it and use this knowledge!

Good Practice Guide: https://goal-erasmusplus.eu/wp-content/uploads/2020/02/Good-Practice-Guide-ENG.pdf

Inspiring workshops in Gdynia!

18 people (nutritionists, sport trainers, teachers, volunteers) from 5 countries met in Gdynia to raise their knowledge, strenghten competences and improve skills in working WITH and FOR seniors. During few days (2-7 February 2020) they discussed topics connected with seniors’ care services:

  • education,
  • physical activity,
  • nutrition,
  • volunteering,
  • memory training,
  • communication,
  • social care.

Day by day these enthusiasts from Portugal, Sweden, Romania, Slovenia and Poland worked hard to learn how to make seniors’ lives easier and better. They also shared their wide knowledge and experience to create the best methods of working with older people.

These 5-day workshops were full of inspirations, new ideas and deep reflection about aging. All participants went home with one mission: do their best to help seniors in all areas of their lives!

EduSenior – it’s never too late for studying.

Old age does not have to be a time of slowing down. It’s the perfect time to do something for yourself – learn something new that you didn’t have time for. Seniors should take care of their education, acquire new skills and broaden their horizons. They have predispositions and possibilities for this and, what is important, they can gain a lot from it. It’s never too late for studying!

Reasons why seniors should always keep learning:

  • Improve Self-Confidence.

Self-confidence can be influenced by two things; trust in yourself as well as your level of competence, which comes from knowledge, experience and the skills that you possess.

  • Fight Boredom.

Staying challenged helps fight boredom. Take every opportunity to enrich yourself and learn something new; take a course, read voraciously, watch TED conferences online or attend webinars in your field of interest.

  • Keep Your Brain Healthy and Your Mind Sharp.

Learning keeps your brain functioning at a high level. The brain is a muscle; continue to keep it in shape by giving it new challenges and opportunities for learning and growth. Mental facilities are best protected when they are used often and continued learning can slow the physical process of Alzheimer’s Disease.

  • Learn Practical Life Skills.

Besides the professional knowledge we acquire through school or work, it’s important that we learn practical skills such as handling our finances, improving our communication skills, as well as basic computer skills. Courses on these subjects and more are readily available online for students of any age!

  • Model Positive Behavior for grandchildren.

Set a good example for your grandchildren by letting them see you work hard at self-improvement and continuing your education. Working alongside each other towards individual goals will increase the chances that you both will be successful!

  • Learn for Leisure.

Take a course in a subject you enjoy such as cooking, photography, beading or writing. You never know what other interests you might discover!

  • Sleep More Soundly.

Just as when you exercise your body and it gets tired; when you exercise your mind, your mind gets tired. Give your mind a workout by studying a new subject!

  • Stay Healthy.

There are some not-so-obvious health benefits to learning. Becoming organized and practicing time management techniques can help reduce stress in your life. Learning the basics of nutrition may help you to make improvements your diet. Exploring health and fitness courses may inspire you to take better care of your body.

  • Make new friends.

Classes at the university are a great place to meet new, interesting people.

The most important thing is to make a decision to change: yes, I’ll try! This is the first most difficult step, but it is worth taking it, not out of obligation but only for your own satisfaction.

Universities of the Third Age are becoming increasingly popular and can be found in almost every major city. They offer a variety of activities, so seniors undoubtedly will find something for themselves.

Merry Christmas and a Happy New Year!

2019 was an extremely busy year for project partners. Our team of experts worked with great commitment to implement all planned tasks aimed at improving the quality of services for the elderly. 😓

Over the past 12 months, the following activities have been implemented:


– international meetings of project partners,

– meetings of the Local Advisory Committees,

– educational workshops,

– educational materials,

– good practice guide – video,

– promotion and dissemination.


In the new year, we promise to do even more to make seniors’ lives better!🤞

Volunteering can transform senior’s life!

Being a volunteer can transform senior’s life – but not enough people know that yet. Volunteering can help to provide elder people with ways out of poverty, by giving them new skills and confidence, and aid social integration. This is of particular value to those who are most excluded from the labor market, such as people with disabilities, and especially the elderly.

There are many reasons for people not to volunteer. For older people, the barriers can include poor health, poverty, lack of skills, poor access (lack of transport links), or having caring responsibilities, such as looking after grandchildren. A survey developed by Volunteeringmatters UK reports that less than 13% of people over 55 years old were keen to gain qualifications through volunteering, compared to 72% of young people (13-24 years old) . On the other hand, 94% of the responders over 65 years said that volunteering helped them have a sense of purpose.

Volunteers don’t just need access to opportunities, they also need continued support if they are to gain the most from their experience, and that, too, should focus on their individual needs.

In fact, past research showed that volunteering among elder persons is beneficial because it improves physical condition, fosters interpersonal trust, toleration and empathy for others, and respect for the common good.

As the literature review suggests, there are several reasons to expect that elderly adults may experience different effects as a result of volunteerism than younger adults. If the predictions of activity theory hold assessments and with measures of morbidity and mortality, being a volunteer should be more positively associated with well-being among elderly persons than among younger adults because elderly volunteers are more active than younger volunteers. Second, elderly persons are less likely to be involved in other activities, such as employment and child rearing, and therefore their volunteer work may have a greater effect on their well-being.

Volunteering’s benefits for the elderly

  • life satisfaction,
  • life experiences,
  • perceived health,
  • independence,
  • social integration,
  • social suport,
  • skills development. 

The attention to senior volunteers has been warranted, not only because seniors are less likely to have other social roles to keep them active, socially integrated, and feeling productive, but because they experience the greatest benefits. Older volunteers experience greater psychological benefits for each hour that they contribute. Older adults who did not volunteer reported significantly worse health. Senior volunteers also reported higher levels of life satisfaction and perceived health than non-volunteers. The volunteers are the kind of people who are more satisfied with their lives and healthier in the first place.

What can be done to increase the participation of seniors in volunteering?

  • positive appeal to older people and strenghtened recruitment,
  • improved efforts and means for older volunteers recognition,
  • improved supervision, development and management of volunteer programs,
  • removal or reduction of specific impediments to older volunteer recruitment and retention efforts.

Local health and social care leaders are starting to recognize the power of volunteering and the importance of diversifying the pool of volunteers. This could break down some of the existing barriers to volunteering – and give everyone a chance to transform their own lives and those of others.

Encourage your senior to start the adventure with volunteering! Explain the benefits, look for organisations that recruit seniors as volunteers, help in signing in, suport on every step!

Diet of an efficient mind!

Dear senior, if you want to keep your brain in good shape you should take care of it. Train your memory using different games but also eat products full of minerals and vitamins that will help your brain stay healthy!

Vitamines from B Group –they are responsible for proper functioning of the nervous system, improving mood and intellectual efficiency. They can be found in buckwheat, oatmeal, rice, nuts, pumpkin seeds and sesame.

Lecithin – it mostly improves memory and occurs in peanuts, soy and wheat germ.

Iron – it’s responsible for transporting oxygen. We can find it in nuts, legumes, raisins, stone fruits and leafy vegetables.

Zinc – it defends us from cold and flu, strengthens hair and nails. It occurs in pumpkin seeds, buckwheat and dark chocolate.

Magnesium – it helps in the processing of neuromuscular impulses, improves the work of brain cells. We can find it in cocoa, dark chocolate and oatmeal.

Potassium – improves the oxygenation of the brain. It occurs in grapes, bananas, oranges, apricots, avocados, melons, nectarines, peaches, tomatoes and potatoes.

Phosphorus – it improves mood, increases intelligence, adds vitality. It’s necessary for our memory to not disappoint us. We can find it in fish and especially in sunflower seeds.

Linoleic acid – its lack results in reduced concentration, loss of memory. It is found in fish and vegetable fats .

Second project meeting

Rogaska Slatina, a small city in Slovenia, is known for its healing water rich in magnesium, spa and crystal glass. If you have never been there, don’t hesitate – all the partners of GOAL project recommend it😉

Rogaska Slatina was a host city of a second project meeting organised on 16th October 2019. Partners from Poland, Sweden, Portugal, Romania and Slovenia met to discuss major issues regarding to GOAL objectives: sum-up of ativities carried out since the beginning of the project, plans for next 6 months, evaluation methods and dissemination strategy. Good practice guide – one of the material results – was presented and refined. It will be very interesting and useful manual for people who care about seniors but also for seniors themselves! Finally, Partners shared their knowledge and experience in the area of seniors, tried to find methods for motivation elderly to lead an active and healthy life, discussed about activities that are organised for seniors and ways of their promotion.

Transnational project meetings are priceless, there are no other such fantastic opportunities to carry out a brainstorm to find out the ways that will enrich standards of care services for seniors.

Thank you all for your positive energy, engagement and creativity!

I have no appetite!


Many factors can affect senior’s lack of appetite. Deteriorating appetite may be related to medication and nausea, deterioration of the oral cavity and perceived difficulty in biting, impaired taste sensation if a prosthesis is worn, or eventually deteriorating mood due to family, social, economic or revealed factors.
Reducing the amount of food can have an adverse effect on uncontrolled weight loss, and consequently on weakness, depressed mood, there are situations that can lead to malnutrition. A reduced appetite can sometimes be associated with a developing disease.

Don’t stay alone, Seniors! Call your children, grandchildren, ask your loved ones for advice. If your condition worries you – do not wait, see a doctor for advice.


What is worth remembering?
We eat not only the sense of taste, we first smell, look, touch and tasting is almost the last activity. It is therefore worth taking care of the aesthetics of serving the dish – You are Important – Take care of yourself Seniors! How much nicer it is to eat a dish when it looks beautiful.

How can we encourage seniors to start doing sport?

Survey from 2018 “Sport and Physical Activity” Special Eurobarometer 472 showed that 61% people over 55 years NEVER exercise or play sport. The main reason of not doing sport were: lack of time, lack of motivation or interest, having a disability or illness, fact that it is too expensive, do not liking competitive activities, do not having friends to do sports with, cite lack of suitable or accessible sport infrastructure close to home.

GOAL project would like to deal with this terrifying statistics by encouraging seniors to do sport. Doing sport brings a lot of benefits – besides enhancing physical condition, it provides optimism, energy and opens people to the world! 

What should we do then to motivate older people to do sport?

Situation is much easier when seniors have practiced physical activity in the past, because they can feel this important need to be active and have some grounds.

But what about people who have never trained any kind of sport? We need to focus on working out a good motivation for them!

In our society there is a conviction that sport is tiring, too hard for seniors. That’s why we need to start our discussion from breaking this stereotype. We need to show all the positives of doing sport such as (based on EU Physical Activity Guidelines):

  • A reduced risk of cardiovascular disease.
  • Prevention and/or delay of the development of arterial hypertension, and improved control of arterial blood pressure in individuals who suffer from high blood pressure.
  • Good cardio-pulmonary function.
  • Maintained metabolic functions and low incidence of type 2 diabetes.
  • Increased fat utilisation which can help to control weight, lowering the risk of obesity.
  • A lowered risk of certain cancers, such as breast, prostate and colon cancer.
  • Improved mineralization of bones in young ages, contributing to the prevention of osteoporosis and fractures in older ages.
  • Improved digestion and regulation of the intestinal rhythm.
  • Maintenance and improvement in muscular strength and endurance, resulting in an increase in functional capacity to carry out activities of daily living.
  • Maintained motor functions including strength and balance.
  • Maintained cognitive functions and lowered risk of depression and dementia.
  • Lower stress levels and associated improved sleep quality.
  • Improved self-image and self-esteem and increased enthusiasm and optimism.
  • Decreased absenteeism (sick leave) from work.
  • In very old adults, a lower risk of falling and prevention or delaying of chronic illnesses associated with ageing.

It’s also good to present strong connection between systematic activity and better physical condition, health and mood. When we are doing sport we feel much better, healthier and happier. Don’t be afraid to emphasise the fact, that when we are active our independence is growing. This is very important information for older people who very often feel stressed because of the fact, they are addicted to others. Being physical active makes them independent in many aspects of daily life!

Nowadays, its really easy to find sport offers for seniors. There are many sport classes devoted to this group of people and sometimes they are even free of charge. Look around, ask your friends, search the internet and we guarantee that you will find the best option for your senior. If not, you can always walk outside together and spend time not only active but also in family atmosfphere.