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.

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:

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!


Sleep is a periodic and reversible physiological state, characterized by the temporary suppression of consciousness, by partially abolishing the sensitivity and slowing down the functions of organic life (respiratory rhythm, heart rate, muscle relaxation, decrease of temperature by about 0.5 degrees C, decrease of secretory functions).

 While many of us believe that sleep is a temporal stretch in which nothing happens, sleep is, in fact, at least neurologically, a very busy time, a “second state” with its own complex and varied mental and physical activities that help the brain and body develop smoothly and function well. Sleep is a basic physiological need, such as thirst and hunger, without which we cannot exist.

Sufficient and restful sleep protects mental and physical health, increasing the quality of life. The activities we do during the day depend largely on what happens while we sleep, when the body does not sleep, but works to support healthy brain functioning and maintain physical health.

Most people need, on average, about eight hours of restful sleep to function properly. It is important to find the amount of sleep necessary for your body and then try to reach that number of hours. As a general rule, if we wake up tired and feel a strong need to sleep throughout the day, it is obvious that we do not get enough sleep.

Restful sleep implies:

  • 10 – 11 hours in children
  • 8.5 – 9.5 hours in adolescents
  • 7-9 hours in adults

A survey conducted by the American Cancer Society concludes that people who sleep less than 6 hours a night or sleep more than 9 hours have a 30% higher death rate than those who typically sleep 7 – 8. hours. Even those who slept less than 6 hours and generally had no health problems had a death rate 1.8 times higher than those who slept “normal” hours.

The absence of quality sleep brings many problems:

  • It affects the cognitive processes. While we sleep, the brain prepares for the next day, forming new ways by which we can learn and remember various information. Studies show that restful sleep improves learning ability, helps us focus better and be more creative. Sleep deficiency alters activity in certain parts of the brain, making decision-making, emotion and behavior management difficult, and the ability to cope with changes.
  • Affects muscle mass. Loss of muscle mass is one of the characteristics already visible with advanced age, which It has been shown that one or two nights in a row of total sleep deprivation increases the level of nitrogen excreted in the urine within 24 hours, which can slow down the accumulation of smooth muscle tissue. Poor sleep slows down caloric burns and promotes the consumption of muscle tissue for energy.
  • Affects weight loss programs. Studies have shown that people who sleep less than 7 hours a night tend to gain more weight and have a higher risk of obesity. Sleep deprivation can affect the variables associated with body composition (the proportions between body mass and fat) and create changes among hormones that control appetite and body composition.
  • Increase the risk of cardiovascular diseases. Deficiency of sleep over long periods of time is associated with increased blood pressure, increased heart rate and higher levels of certain chemicals that increase the risk of inflammation. Seniors already have a higher tendency to develop blood pressure issues, so that is why sleep is becoming even more important.
  • Increases the risk of diabetes. Scientists have found that people who usually sleep less than 5 hours a night have an increased risk of developing diabetes. The lack of deep sleep changes the way the body produces glucose. This is especially important in advanced age, as there are other factors that also contribute to getting diabetes.
  • Affects the degree of motivation and the mood of good mood. Chronic sleep deprivation can lead to long-term mood disorders, such as depression and anxiety. Research has shown that many people suffering from anxiety and depression sleep less than 6 hours per night.
  • It affects the immune system. A rested organism is much stronger and can be better protected from infections and colds.

Among the factors that negatively influence a quality sleep are:

  • Caffeine consumption too much or too late during the day;
  • Too much emotional stress;
  • Too much artificial light and the use of the TV in the bedroom;
  • Inappropriate food or meals consumed at late hours;
  • Lack of movement.

Healthy sleep habits and, by implication, good sleep hygiene can make a big difference in the quality of life. Whenever we can make small changes in lifestyle, to improve the quality of sleep.

There are a few techniques that help you get a better sleep:

  • Maintain a regular schedule of bedtime and wake-up times. Try to fall asleep at the same time every night and wake up at the same time every day, even at the end of the week. In this way, the biological clock of the body is adjusted, which will help you to fall asleep easier and have a quiet sleep.
  • Avoid sleeping in the afternoon. Afternoon sleep helps you complete your daily tasks, but it keeps you awake at night and disrupts your normal sleep schedule.
  • Do not drink caffeine drinks 4 or 6 hours before bedtime and try to minimize the consumption of caffeine products
  • Avoid alcohol and too-heavy foods before bedtime. Alcohol, cigarettes and caffeine disrupt sleep. Heavy or spicy foods can irritate your gut and keep you awake longer. It is advisable to avoid any kind of food at least 2 hours before bedtime.
  • Exercise regularly. Intense physical exercises are recommended during the day, but not before bedtime. If you cannot move at an alert pace, you can practice any type of exercise: walking more, doing squats or sit-ups, etc. It is important to move and consume energy.
  • Prepare the room for sleep. The bedroom must meet certain conditions to help you have a peaceful sleep. First, the temperature should not be higher than 19 degrees Celsius. Specialists recommend that there is no TV set in the bedroom, and if there is one, turn it off 30 minutes before bedtime. Try to remove any source of noise or light. You can rely on curtains, eye masks, ear plugs, “white noise” devices, which play relaxing songs or sounds.
  • Practice a technique of relaxation before bedtime. A relaxing activity, practiced just before bedtime, in a diffused light, helps you make the transition from demanding daytime activities to the peace you need to fall asleep.
  • Sleep on a comfortable mattress. Make sure the mattress is solid, but comfortable. Also pay attention to its appearance, since it is recommended to use the same mattress for no longer than 10 years.
  • Choose the right pillows. Try using a comfortable pillow, adapted to your sleeping style (back, side, etc.), and if you are allergic to dust, choose an anti-allergic pillow.
  • Use the bed only for sleeping. If you cannot sleep, it is preferable to get up and go to another room, where you can do something relaxing. The moment you feel tired again, you can return to the bedroom. The bed should only be used for sleep, so the association between bed and sleep is strengthened.

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.