How To: Keep Functional in Later Years
2 recent events have prompted me to think about healthy aging. The first was being asked by a magazine editor about goals; something everyone should accomplish or experience at some point in their lives (I'll get my response later). The other was a rare opportunity to visit my Grandmother and Great Aunt - two of my favorite people ever, and both well into octogenarian-hood.
Here are some things to think about whether you are getting on in age, aspire to reach old age in the best health possible, or want to help someone in your life who is getting on in age.
Age-Related Changes
There are 2 types of aging:
- Primary aging - universal age-related changes that are independent of disease or environmental influence
- Secondary Aging - Symptoms which include the effects of environment and disease.
As we age, we inevitably lose flexibility, skin thickness, blood vessel resilience and bone density. Upstairs, brain volume decreases after the age of 30 - impairing our abilities to make connections and regulate neurotransmitters in addition to the dulling of our senses.
But the news isn't all bad...
Although some decline is inevitable, the good news is that we can control the degree of decline - in many cases stopping and even reversing certain conditions. If you are advising a family member, friend or someone else you know who is aging, here are some things to consider.
- Be aware of individual needs and needs based on age: What is the goal? What are the limitations? Understand there are many challenges to exercise and healthy living for aging adults, such as; pain, disability, lack of energy, lack of social support, transportation challenges and general fear to name a few. Think about how you can find a good balance.
- Get some help: Do research and consider hiring a personal trainer who specializes in third age fitness.
- Find Group Activities: Social interaction is crucial for mature adults and if you can combine exercise in a social situation, all the better! Here are some activities that older people may enjoy.
Exercise choices come down to addressing needs (cardiorespiratory, muscular strength/endurance, balance, flexibility/mobility, reaction time and to some degree power) and finding activities that are enjoyable.
Dietary Considerations
Mature adults have specific needs and challenges when it comes to nutrition. Some of the basics are as follows;
- Get adequate fruit and vegetable intake
- Eat sufficient protein
- Consume good fats such as; fish, nuts, olive oil, avocados and seeds.
- Ensure adequate fluid intake
- Consider supplementation to get adequate vitamin A, B12 and D, as well as calcium, iron and zinc.
- Consider medication interactions
Final Thoughts
If you don't use it, you'll lose it! Staying active is crucial as is living a lifestyle that involves healthy eating, social interaction, brain-stimulating activity and adequate rest and relaxation. It is important to understand abilities as well as physical and psychological roadblocks when advising older adults. The best thing you can do? Start now and do whatever you can - it's never too late.
Getting back to my response to the magazine editor: I thought about the most profound goal one could set and came up with this;
"Being able to hike, ski or play a game of soccer... with my grandchildren."
PS. The NIH have published a free exercise guide for Seniors. Download it here.
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7 Comments
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Created / Updated: November 1, 2011
I would like to emphasize the statement above that "if you don't move it, you'll lose it."
From a movement standpoint, aging is the process of losing complexity. Fine motor skills begin to diminish naturally with time, but this can be regulated and stalled to a degree. The best exercise will resist these changes directly, providing an avenue to increase the sophistication of our movement.
I think joint mobility training which was mentioned above is a great way to do this, since it provides a way to unbind our movement and increase its sophistication. Essentially, joint mobility training will reverse the aging process from a movement standpoint.
Everyone, of any age, should consider this form of exercise.
To your health and success,
John Sifferman NSCA-CPT
ReplyFitness Professional
Yes, what we can do keep our body younger is one aspect but let's not forget the impact of our thoughts because thoughts are what create our stress, stress trigger neuro-peptides and release a cocktail of ageing hormones as well.
You just have to watch what a term or two as president can do to help age someone.
My grandfather lived to the ripe old age of 101 - he fought in both world wars and never had a hospital admission except in the last 5 years of his life. He was a man of habit. He walked about 4 miles every day and never missed his daily airforce exercises (right up til he went to bed one night and died peacefully), he never smoked, he had 2 drinks every night of his life and always ate slowly.
And...he was one of the most peaceful and uplifting people I've ever spent time with. He never made a drama out of anything, he never interfered or gossiped about others...where everyone else saw crisis, Gramps (as he was affectionately known) always had a way of reframing it so that everyone felt less stressed. Quite a role model.
ReplyAging well is a great topic and goal. At Cenegenics Atlanta we utilize nutritional supplementation for vitamins, minerals, omega 3's, antioxidants etc., a low glycemic nutrition plan, aerobic and strength training exercise, and hormone optimization therapy.
ReplyI definitely follow the "move it or lose it" mentality. I exercise 6 days a week and many of my friends, family, and coworkers tell me that I'll wear myself out prematurely if I do that. But it's the opposite...using your body for what it was designed for keeps it young and flexible.
Lots of my relatives that lived a long time had certain things in common...they didn't smoke, they drank lightly, they kept active, and they kept their minds challenged. And even though it's not mentioned in the post, I believe that animals have a big impact on aging as well. Having a dog or a cat can give you a sense of purpose and makes getting up every day worthwhile, even if you're retired and have nothing else going on during the day.
ReplySpectra, I agree with you about animals, and not just from a psychological aspect. I recently read a newspaper article that claimed the frequency of purring of a cat can apparently help osteoporosis.
ReplyAn inflammatory diet and lifestyle such as the Zone, that encompasses a nutrient plentiful yet calorie restricted eating plan to control hormonal responses, sensible physical exercise including aerobic and strength training, and relaxation techniques for mental well being, is key to remaining healthy and active as we age.
I agree with the author of the article that it’s never too late to start!
ReplyOOPSI! Make that an anti-inflammatory diet! (typo!)
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