Tzeadim › By age
65 and over
Gross motor
- Balance training 3×/week (from 65)
Structured balance work (Otago-style, tai chi) cuts falls by a quarter to a third; three sessions a week works best.
- Strength 2×/week and 150 minutes of walking (65+)
Legs first (chair squats, step-ups, calf raises); grip strength predicts independence.
- Movement from a chair
When walking is hard, seated exercises still maintain strength, circulation and mood.
Social & emotional
- Talk to someone every day
A call, a neighbour, a class, volunteering — daily contact protects cognition and mood as much as any pill.
- Out of the house every day
In a Jerusalem cohort, daily outings at 70 predicted better function years on. Daylight hours, steady shoes, a reason to go.
Thinking
- Something new for the brain every week
New + effortful + sustained + social beats familiar puzzles; gains are real but specific — group piano is a great example.
Self care
- Senior citizen card and pension activation
The Ezrach Vatik card arrives at retirement age (women 62–65 by birth year, men 67); activate pension and the old-age allowance.
- Check the long-term care cover
Know what the kupah policy and Bituach Leumi actually cover before anyone needs it.
- Simplify the medicine routine
Fewer doses at fewer times of day, in one organiser, with one written list.
Feeding
- Protein 1.0–1.2 g/kg/day and vitamin D 800–1000 IU (65+)
Appetite drops but needs rise; 25–30 g protein per meal (dairy, eggs, fish, legumes) and vitamin D 800–1,000 IU daily.
- Drink by the clock (65+)
6–8 cups spread through the day, scheduled, not by thirst — the thirst signal weakens; dehydration shows up as falls or confusion.
Sleep
- Sleep 7–8 hours (65+)
Earlier bedtimes and lighter sleep are normal; daylight in the morning, a short nap before 15:00 at most, no sleeping pills.
Health
- Pneumococcal vaccine at 65
One conjugate dose (PCV20/21) at 65 — earlier with chronic lung/heart disease, diabetes, smoking.
- Vitamin B12 check yearly (65+)
Absorption falls with age and with metformin/antacids; deficiency mimics dementia and causes falls.
- Medication review yearly (65+)
Bring every box (including supplements) to the family doctor or pharmacist; deprescribe sleeping pills, benzodiazepines, unnecessary PPIs.
- Falls-risk self-check yearly (65+)
Fallen in the last year? Unsteady? Afraid of falling? Any yes → ask for a falls assessment (kupah physiotherapy).
- Hearing test every 1–3 years (65+)
Hearing aids cut dementia risk and social isolation; subsidised in the basket.
- Bone density (DEXA) at 65
Earlier with fractures, steroids, early menopause or low weight; treatment prevents hip fractures.
- Review sleeping pills and benzodiazepines (65)
They double fall and confusion risk after 65; taper with the doctor and use CBT-I for insomnia instead.
- Blood pressure sitting and standing
A drop on standing causes dizziness and falls, and is often a medication effect that can be adjusted.
- Abdominal aortic aneurysm ultrasound once (men 65–75 who ever smoked)
A 10-minute ultrasound; also considered for men with a family history.
- Memory and mood check yearly (from 70)
A 5-minute cognitive screen at the family doctor; hearing aids, blood pressure control and exercise are the treatable levers.
- Bone density (DEXA) at 70
Men lose bone later but hip fractures are deadlier; earlier with fractures, steroids or low testosterone.
- Feet checked and nails cut
Painful feet change how you walk, and how you walk decides whether you fall.
- Bladder changes are treatable
Leaking is common with age and very often improves — it is not something to simply live with.
- Sudden confusion is an emergency, not ageing
New confusion over hours or days usually means infection, dehydration or a medication — and it is reversible.
- Moisturise ageing skin, twice a day
A fragrance-free moisturiser on arms and legs twice daily halved skin tears in a care-home trial; short lukewarm showers, mild soap.
- Driving-license medical (from 75, Israel)
Since the 2019 reform: a doctor-signed medical form from 75; from 80 the license renews every 2 years; vision and medications matter.
- RSV vaccine (60+ with risk; 75+ all)
Single dose; discuss at 60 with heart/lung disease or diabetes, routine from 75 (policy still settling — verify at the kupah).
- A yearly check on strength and stamina
Fatigue, walking distance, stairs, illnesses and weight loss — five simple questions that predict a lot.
- Chewing, swallowing and denture fit
Coughing during meals, or dentures that no longer fit, quietly cut food intake.
- Individualise routine cancer screening after 75
FIT and mammography programs end at 74; continuing is a personal decision based on health and preferences — discuss it, don't default.
Safety
- Home safety check yearly (65+)
Grab bars in the shower, no loose rugs, night lights on the route to the toilet, non-slip shoes, smoke detector, stair rails both sides.
- Summer heat plan (65+)
Israeli summers kill: air-conditioning hours, 2 L water on a schedule, no errands 11:00–16:00, a daily check-in call during heat waves.
- Personal alarm / fall detector (80+, or earlier if living alone)
A wearable button or watch with fall detection; emergency contacts on the phone lock screen.
- Protect the skin when movement is limited
Pressure sores form in hours over the heels, hips and tailbone, and are far easier to prevent than to heal.
For the parent
- Advance medical directives
The Dying Patient Law form: what you would and wouldn't want; possible from 18 — done by 65 at the latest, and talked through with family.
- Enduring power of attorney (yipui koach mitmashech)
Choose in advance who decides on health, property and personal matters if you can't; signed with a certified lawyer and filed centrally.