Take a Stand for Your Health | |
Most of us spend more time sitting than we realize—whether working, watching TV, driving, or scrolling on our phones. But research shows that long stretches of sitting can take a toll on our health and longevity.
A recent study of women ages 60–90 found that those sitting more than 11 hours a day faced a 30% higher risk of earlier death, even if they exercised regularly. Researchers believe this is because sitting for long periods reduces blood flow, slows metabolism, and limits the muscles’ ability to regulate blood sugar and fats.
The good news is that small changes make a big difference. Standing for just a few minutes every 20–30 minutes boosts circulation, wakes up your muscles, and gives your body a break from sitting. Over time, this simple habit can support:
Practical Ways to Sit Less and Stand More
Adding more standing time into your day can be done through small, simple changes if you are able. Here are a few strategies you can try:
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Set a timer – Remind yourself to stand up every 30-60 minutes, even if it’s just to stretch or refill your water.
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Take calls on your feet – Stand or walk around while talking on the phone.
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Create standing routines – Do light chores, read, or check email while standing.
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Pair standing with habits – Stand during TV commercials, while waiting for the microwave, or while brushing your teeth.
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| Stay Strong, Stay Independent | Simple Ways to Prevent Falls | |
As we age, there are many ways we can stay safe, active, and independent. One key to maintaining that independence is preventing falls. Falls are common among older adults, but they are not inevitable. By taking simple steps to create a safer home environment, you can protect your mobility, your confidence, and your ability to live life on your terms.
Falls Free® Wisconsin knows that falls are one of the leading causes of injury among older adults, but prevention is possible. Their Home Safety Challenge offers practical, actionable guidance to make your home a supportive, safe space. Some strategies you can start using today include:
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Clear pathways and remove tripping hazards. Everyday clutter, loose rugs, and electrical cords can increase the risk of falls. Keeping walkways open allows you to move freely and confidently.
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Improve lighting. Dark spaces are a common cause of trips and falls. Adding brighter bulbs, nightlights, or motion-sensor lighting can make stairs, hallways, and bathrooms safer.
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Add support where needed. Grab bars in bathrooms, handrails on stairways, and non-slip mats in tubs and showers give you extra stability when you need it.
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The Power of Protein
Supporting Strength, Health, and Independence as We Age
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At WIHA, we know that healthy aging is about more than just adding years to life—it’s about adding life to years. One important piece of the puzzle is nutrition, and protein plays a key role in helping us stay strong, active, and independent.
Protein is often called the “building block” of the body. It helps repair tissues, build and maintain muscle, and keep bones strong. As time goes by, our bodies often lose muscle mass, a process called sarcopenia. Making sure we get enough protein—along with regular physical activity—can help slow this process and support healthy aging.
Protein and Falls Prevention
Falls are one of the most common health concerns for older adults, but good nutrition can help reduce the risk. More than a third of adults age 65+ fall each year—but many falls can be prevented. Protein supports prevention in several ways:
- Stronger muscles mean better balance, mobility, and coordination, lowering fall risk.
- Healthier bones are more resilient to fractures if a fall does occur.
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In July, WIHA Intern Nevaria Rumery discussed Aging in Place. In August, Peggy Kurth and Tony Omernik presented on Volunteering for a Better You.
Watch the recordings here:
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Stand Up for Your Health is a fun, interactive workshop designed to help you reduce your sitting time. This 5-session workshop meets once per week for four weeks and then again on week 8. The workshop reviews why standing up and moving more is important, how sitting time impacts your health, and helps you to stand more by working through goal setting and problem-solving. Take charge of your health and sit less – with the Stand Up For Your Health workshop!
Research: Stand Up for Your Health is an evidence-based program shown to reduce your sitting time. Sitting time (or sedentary behavior) has been shown to increase the risk for chronic conditions. This 5-session program explains why sitting time is bad and what you can do to stand up and move more.
Who is it for: Stand Up for Your Health is designed for those over the age of 55 who sit more than 6 hours per day.
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Find a Workshop
Take charge of your health by taking a WIHA workshop. We offer in-person and virtual (online or by phone) programs that give you the tools to age well. Getting started is easy – simply click the link below.
| Thank you to our Sponsors! | WIHA is proud to announce the Greater Wisconsin Agency on Aging Resources (GWAAR) as a valued sponsor of our work to support healthy aging in Wisconsin. Their generosity helps us expand our reach and impact in communities across the state. Thank you, GWAAR, for your partnership! | |
