A Path to Healthy Aging

Barb Hemberger • June 15, 2022

Summer is definitely here, at last. And for those of us in the northern climes, the warmer temperatures may get us more motivated to get healthy.


For those over 65 years of age, it doesn’t take much of a trigger to start thinking about improving our health and fitness. Who hasn’t tweaked their back, questioned a bum knee or worried about forgetting something, and not thought, “Uh oh, I’m getting old,” and then told yourself you needed to do something to get healthier.


The good thing is, there are real steps you can take to get you on a path to healthy aging. According to the National Institute on Aging, many factors influence healthy aging. Yes, your genes play a part, but other factors are within your control – such as a healthy diet, exercise, taking care of your mental health and seeing a doctor regularly. 


In fact, rather than being a process of steady decline, aging can be a time of growth. That is, if we maintain our physical and mental skills; reduce our risk of disease and injury; and, stay productive and engaged in life. That’s really important for the 285,000 Minnesotans turning 65 in this decade, which is greater than the past four decades combined[1]!


Here are four important things to focus on to get on the right path.


  • Exercise – Physical activity is a cornerstone of healthy aging. Studies suggest that people who exercise regularly not only live longer, but also may live better. Exercise can help maintain a healthy weight, prevent age-related decline in muscle function and improve mental health. You can simply increase the number of steps you get each day that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator. Adults should aim for at least 150 minutes (2-1/2 hours) of activity a week that makes you breathe hard.
  • Eat Healthy – The 2020-2025 Dietary Guidelines for Americans states that those over age 60 should follow a healthy dietary pattern because older adults generally have lower calorie needs but similar, to even increased, nutrient needs compared to younger adults. The Guidelines encourage nutrient-dense foods and beverages including vegetables, fruits, whole grains, seafood, eggs, beans, peas, and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry—when prepared with no or little added sugars, saturated fat, and sodium.
  • Get Enough Sleep – Getting enough sleep can impact your memory and your mood. Experts say older adults need the same seven to nine hours of sleep as all adults, but they often don’t get enough. If you need a push to get enough sleep, consider this: a study[2] showed that those in their 50s and 60s who got six hours of sleep or less a night, were at a higher risk of developing dementia later in life. Advice? Try to fall asleep and get up at the same time each day; avoid napping late in the day; exercise; keep your bedroom at a comfortable temperature and don’t watch TV, or use your computer, cell phone, or tablet in the bedroom.
  • Reduce Social Isolation and Loneliness – The pandemic brought to the fore the importance of social activity to combat isolation. Studies are showing that older adults who are social isolated or lonely are at higher risk for heart disease, depression and cognitive decline. The benefit of senior living communities, such as Saint Therese, is that we have a variety of activities as a cornerstone of what we offer so older adults have many options. But if not in senior living, here are some ideas:
  • Find an activity that you enjoy, restart an old hobby, or take a class to learn something new.
  • Schedule time each day to stay in touch with family, friends, and neighbors in person, by email, social media, video chat, voice call, or text.
  • Stay physically active and include group exercise, such walking with others.
  • Find a faith-based organization to deepen your spirituality and engage with others.

[1] Minnesota State Demographic Center, https://mn.gov/admin/demography/data-by-topic/aging/



[2] “Association of sleep duration in middle and old age with incidence of dementia,” National Library of Medicine, April 20, 2021

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At Saint Therese, our heartfelt purpose since 1968 has been a people first approach to living well by providing senior care and services where every life we touch feels welcomed, respected, and heard. We achieve this by doing ordinary things with extraordinary love every single day. Contact us to learn more. 

By Emily Milliren September 9, 2025
I’ve spent years looking into what really helps people age well. But what does “aging well” actually mean? For some, it’s keeping a sharp mind. For others, it’s staying physically active, living independently, or feeling connected to friends and family. The exact definition can be different for everyone—but there’s one thing they all have in common: the ability to keep moving. To age well, we need to keep our bodies moving—and not just from place to place, but through life with energy and purpose. And here’s the truth: movement doesn’t happen without strength. As we get older, keeping our muscles strong becomes even more important. This isn’t just about running marathons or lifting heavy weights. It’s about simple, everyday things—like carrying groceries, getting up from a chair, or catching yourself if you trip. When we lose strength, it’s easier to lose confidence, and we’re more likely to fall or get hurt. Muscle loss is common as we age, but it’s not something we have to accept as “just the way it is.” Every part of your body benefits from strength training, but let’s focus on two key players: your muscles and your bones. Our bodies are smart—they adapt to whatever we ask them to do. Challenge your muscles regularly, and they’ll get stronger. Ignore them, and they’ll get weaker. Bones work the same way. Activities that make your muscles and bones work—like resistance or weight-bearing exercises—help keep your bones strong and reduce your risk of fractures and osteoporosis. Strength training isn’t just for athletes; it’s one of the best things you can do for yourself at any age. And no, it’s not too late to start now. In physical therapy, we love sharing this knowledge—we’re not gatekeeping it. Building strength can help you live longer and better, and we know how to guide you safely. We understand how the body moves, heals, and responds when you gradually challenge it. We use proven methods to create a plan just for you—one that grows with you as you get stronger and more confident. Each session is a chance to check in, adjust, and move forward—whether your goal is walking without a cane, getting up from the floor, or enjoying your favorite hobby again. Physical therapy isn’t about telling you what you can’t do—it’s about showing you what you can do, and helping you get there, step by step. In the end, strength is freedom. It lets you move through the world with confidence, take care of yourself, and keep doing what makes life fun and meaningful. Maybe that’s playing with your grandkids, tending a garden, or walking into a room without worrying about falling. Whatever it is, strength gives you choices. At Ascend Rehab , we meet you where you are, listen to what matters most to you, and help you build the strength to make it happen. Aging well isn’t about pretending nothing changes—it’s about learning to adapt and keep going with purpose. And physical therapy can be a powerful partner in making that happen. Emily Milliren , PT, DPT, GCS, is a is a Doctor of Physical Therapy. She’s been with Ascend Rehab since 2018.
By Barb Hemberger August 29, 2025
“There is no timetable for grief; it unfolds in its own way, in its own time.” – Unknown On August 30, we pause to honor Grief Awareness Day—a reminder that grief is both universal and deeply personal. At Saint Therese senior living communities, grief is not an abstract idea. It is woven into the daily lives of residents, families, and caregivers alike. To better understand this journey, we spoke with five of our pastoral care directors, who accompany people through life’s most difficult transitions. At Saint Therese, we are proud to have full-time pastoral care directors in our communities, ensuring that compassionate spiritual support is always present. Their reflections remind us that grief is not something to “get over,” but something to live with, honor, and grow through. Grief in Daily Life at Saint Therese Each director shared that grief extends beyond the moment of death. It includes the loss of independence, the decline of health, the move into senior living, or even the passing of a fellow resident or staff member. Duane Bauer of Saint Therese of Woodbury emphasized the importance of normalizing grief. “What would it be like if you didn’t grieve your spouse? We grieve because we were in relationship. A new normal has to come out of it.” His role, he says, is to listen more than talk, to walk alongside without judgment, and to create sacred moments of farewell such as “sacred sending” rituals for families and staff. John Ilkka at Saint Therese of Oxbow Lake speaks about grief as a deeply personal and non-linear process. He emphasizes that there are no “magic words” to take away someone’s pain. Instead, his role is to listen, provide space, and reassure people that whatever they are feeling is valid. “The simplest thing is, whatever you’re feeling is ok. Grieving takes time, and it’s hard work,” he shared. For John, honoring grief means letting people lead the way—sometimes needing presence, sometimes needing space—and always being authentic. Beth O’Hare-Fisher at Saint Therese – IHM Senior Living often encounters grief during visits, when new residents open up about the loss of a spouse or sibling. She organizes Circles of Sharing, where residents gather to name and remember those who have died. For her, the key is acknowledging loss and affirming feelings without rushing the process. Mollie Dvorak of Saint Therese of Corcoran speaks passionately about anticipatory grief—the mourning that begins even before a loved one passes. She uses books like Tear Soup: A Recipe for Healing After Loss, and The Invisible String to help residents and staff process emotions. For her, grief is not something to fix, but something to witness with compassion. Mary Lou Swinerton of Saint Therese St. Mary of the Woods adds that grief is a life event that encompasses the whole community. “It requires that we recognize that our Saint Therese community is bigger than our specific place. The entire community—residents, families, and staff—grieve. We must recognize this collective grief, name it, and honor it. It may be a sudden death of a resident’s son across the country, a memorial service for a resident’s loss, or even the bittersweet moment when someone leaves the community to be closer to family. Journeying with residents and staff in grieving means understanding that grief is not a one-size-fits-all event.” Together, these directors show us that grief is not just about endings—it is also about presence, memory, and care. Gentle Practices for Navigating Grief From these conversations, five guiding practices emerge: 1. Give Yourself Permission Grief doesn’t follow a timetable. It can show up as sadness, anger, relief, or even laughter. Whatever you’re feeling is valid. 2. Tell Your Story Sharing memories of a loved one keeps their presence alive. Whether in a support group, a circle of remembrance, or over coffee with a friend, storytelling helps heal. 3. Lean into Community As Duane noted, grief is less overwhelming when shared. Find a faith group, a grief support circle, or simply a trusted listener. 4. Practice Self-Care Grief can exhaust body, mind, and spirit. Be gentle with yourself. Rest, eat well, pray or meditate, and allow space for your own healing. 5. Embrace the “New Normal” Life after loss will not be the same—but in time, it can hold meaning again. The journey is not about “moving on,” but about moving forward. A Shared Journey At Saint Therese, grief is not something to be avoided. It is something to be honored—with listening ears, compassionate presence, and rituals of remembrance. As our pastoral care directors remind us, grief is a sign of love, and love always has the final word.
By Barb Hemberger July 29, 2025
At Saint Therese of Woodbury , a unique group of residents gathers twice a year not just to sing—but to connect, inspire, and celebrate the joy of music. The Saint Therese of Woodbury Choir, the only choir across all Saint Therese communities, offers two one-hour concerts each year—one in December with a Christmas theme, and a second during the summer. This year's summer performance, held in June, was called “ Music from the Movies ” and featured beloved classics including Que Sera Sera, The Bare Necessities, Tuxedo Junction and Singin’ in the Rain. Residents and guests filled the chapel for a heartwarming program filled with nostalgia, harmony, and connection. Founded in 2018 by Therese Stecher , a lifelong pianist and retired critical care nurse, the Woodbury choir started with just 10 members and has now grown to 24 dedicated singers. “The biggest fear people have is they haven’t sung in so long, they think they can’t do it,” Stecher says. “But the muscles that control the vocal cords—you just need to work them.” Stecher arranges each songbook specifically for aging voices and emphasizes that this is not simply a singalong group. “We’re here to learn a show,” she says. “The expectations are high, but the reward is even greater.” The choir practices for months before each performance.