Helsinki Adult Education Centre has launched a free lecture series on the well-being of seniors in autumn 2025. Several different organisations have been invited to the school building to talk about well-being themes and share their activities. Our guest lecturers have been the Back Society, Töölön Marthas, the Finnish Red Cross Friends' Association, the Finnish Bone and Joint Society and the Helsinki Memory Association. Before the lectures start, the school has offered participants a break exercise. If you haven't been able to attend our lectures, here is a short summary for you.

Whether it's back health, bone health or memory care, experts have highlighted the basics as the key pillars of well-being: varied exercise and nutrition, good sleep, mental well-being, social relationships and a good attitude. Alcohol and smoking, on the other hand, should be avoided. The good news is that by taking care of these basic pillars, we can significantly influence our quality of life, prevent problems and reduce the effects of existing challenges!

Hanna Kääriäinen from the Finnish Back Association said that 80% of adults experience back pain during their lifetime. Fortunately, it is rarely a case of back disease. 90% of back pain has a good prognosis, but it recurs easily. Risk factors include being overweight, smoking, lack of exercise and psychosocial factors. Overall well-being therefore also supports the well-being of the back. Exercise is also an important part of pain management, once the acute phase of the pain has eased. Everyday activity is a good start. Exercise is worth it despite moderate pain. The best form of exercise is pleasant, regular, and well-exercised exercise. You can find more detailed exercise instructions, for example, in the recommendations of the Finnish Back Association and the Finnish Back Channel.

Ansa Holm from the Finnish Bone Association lectured on bone health and Eerika Tiirikainen led bone exercise. Bones are not only the body's support and movement system and protect internal organs: bones also act as a calcium reservoir, participate in hormonal function and regulate metabolism. Blood cells and T and B cells of the immune system are formed in the bone marrow. Bone density decreases with age, 44% of people over 65 have reduced bone density. The risks of osteoporosis and falls increase. Warning signs include fractures in everyday situations, a reduction in height of more than 4 cm, stooped posture and back pain. However, bones are renewed every 10 years and we can also influence bone health by ensuring, for example, a varied diet and sufficient intake of calcium, protein and vitamin D. Exercise is essential for bones and muscle condition. The Finnish Bone Association offers bone counseling and support in fall prevention.

According to Jari Jokiluhta of the Helsinki Memory Association, one in three people report some degree of memory symptoms. In Finland, 23,500 people develop memory disorders each year, and about 3,000 of those of working age have progressive memory disorders. A significant proportion still remain undiagnosed. As we age, memory retention slows down, recall becomes more difficult, activities requiring initiative and effort weaken, and the influence of situational factors becomes more pronounced. Memory retention, cue-based and recognisable recall, and learning ability are maintained. It is therefore worth using your brain in a variety of ways, learning new things, and staying active in different ways. It is worth going for a memory test if you find it difficult to cope in everyday life and changes in your memory function, mood, or personality worry you or your loved ones. Problems are often hidden, which causes them to accumulate. The Memory Association offers information and support.

The lecture series will continue in November-December. HelsinkiMissio will lecture on 17.11. on preventing loneliness and strengthening community. On 1.12. we will hear about the contents of the Mielenterveystalo.fi online service. During functional well-being moments on 17.11. and 1.12. we will make Christmas cards. The lecture series will conclude on 15.12. with safety and preparedness training based on the national 72-hour preparedness recommendations. So come and hear about community and compassion, mental well-being and preparedness for disruptive situations!

Thank you to all our partners and attendees of the lecture series. At the last lecture, we will be giving away a 50 euro gift certificate for courses at the institute.

Let's take care of our own well-being and that of our loved ones in a holistic way. Everyday choices matter a lot!

Text: Lauha Halonen, project worker, Helsinki Adult Education Institute