Age Well with WIHA

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: 

• Better heart health – Standing helps maintain healthy blood flow and lowers risks linked to prolonged sedentary time. 
• Reduced risk of developing Type 2 diabetes – Breaking up sitting supports healthier blood sugar regulation. 
• Reduced blood pressure – Even short standing breaks can contribute to healthier blood pressure levels. 
• Lower chance of hospitalization – People who sit less are less likely to be hospitalized. 
• Improved physical function – Standing and moving more often helps people stay active and capable in daily life. 
• Improved mental function and mood – Breaking up sitting reduces fatigue and helps people feel more alert and engaged. 
• Reduced chance of early death – Standing more is linked to lower overall mortality risk. 

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: 

• Set a timer – Remind yourself to stand up every 30-60 minutes, even if it’s just to stretch or refill your water. 
• Take calls on your feet – Stand or walk around while talking on the phone. 
• Create standing routines – Do light chores, read, or check email while standing. 
• Pair standing with habits – Stand during TV commercials, while waiting for the microwave, or while brushing your teeth. 
• Use cues in your environment – Keep a sturdy chair or counter nearby for balance support if needed, and make it easy to stand often. 
• Talk to a healthcare provider – If standing is difficult, talk to a healthcare provider about strategies to assist.

These small, consistent actions build up over time to make a noticeable impact on overall health and vitality. 

Stand Up for Your Health: A Program that Works 

WIHA’s Stand Up for Your Health program helps people turn these strategies into lasting habits. Designed for adults who sit six or more hours daily, this group workshop provides tools, support, and accountability to reduce sitting time. 

Participants have been shown to: 

• Sit 68 minutes less each day  
• Report more energy, less pain, and greater daily activity 
• Feel more confident about making movement a regular part of life 

One participant reflected: 

“Once you start counting the minutes, you understand how much you are sitting. I’ve been able to add more standing into my daily lifestyle—and I feel the difference.” 

Take the First Step 

Standing up more often is one of the simplest ways to improve health, well-being, and independence. And with the right tools and support, it’s easier than you think. 

Learn more and find a Stand Up for Your Health workshop near you.

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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: 

• 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. 
• 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. 
• 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. 
• Make frequently used items accessible. Store items at waist height to reduce bending, reaching, or stretching that can cause a fall. 
• Use assistive devices as needed. Canes, walkers, or other mobility aids can provide extra support and confidence when moving around.

In addition to home safety, other strategies can significantly reduce fall risk: 

• Build balance and strength. Regular exercises like walking, yoga, tai chi, or resistance training help maintain muscle strength, coordination, and stability. 
• Choose proper footwear. Supportive, non-slip shoes help prevent slips and provide better balance than slippers or high heels. 
• Manage medications. Some prescriptions or combinations of medications can affect balance, alertness, or blood pressure. Talk to your healthcare provider to review medications regularly. 
• Protect your vision and hearing. Regular eye exams, updated glasses, and hearing checks help you detect hazards in your environment and maintain awareness. 

Preventing falls isn’t just about avoiding injury—it’s about taking control of your life. A fall can lead to hospitalization, long recovery times, and sometimes a loss of independence. By proactively addressing safety, you are investing in your freedom to continue living the life you want. 

Falls prevention also supports your overall well-being. Feeling confident in your ability to move safely allows you to stay active, engage socially, and maintain routines that matter to you. Aging with intention means creating an environment and lifestyle that keep you strong, capable, and independent. 

Remember, falling doesn’t have to be part of growing older. With awareness, preparation, and support, you can stay active, confident, and independent. Your home can be a place that not only keeps you safe but empowers you to live fully at every stage of life. 

For more resources and to learn more about the Home Safety Challenge, visit Falls Free Wisconsin. 

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The Power of Protein: Supporting Strength, Health, and Independence as We Age

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.
• Faster recovery from illness, injury, or surgery helps older adults return to daily activities with confidence.

Other Benefits of Protein

• Supports the immune system to fight off illness.
• Helps keep energy levels steady throughout the day.
• Promotes fullness and satisfaction, supporting a healthy weight.

Easy Ways to Add More Protein

• Eggs, yogurt, or milk at breakfast.
• Lean meats, poultry, or fish at lunch and dinner.
• Beans, lentils, or nuts in soups, salads, or as snacks.
• Cottage cheese, string cheese, or hummus with vegetables.

The Bottom Line
Protein is more than just a nutrient—it’s a key part of staying active, independent, and healthy as we age. When paired with other falls prevention strategies such as balance and strength exercises, medication management, vision and hearing checks, and safe home environments, protein helps older adults continue doing the things they love.

For more falls prevention resources, visit FallsFreeWI.org and explore programs and strategies supported by WIHA to help all of us age well.

In this Issue

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Featured Program: Stand Up for Your Health