As time goes on more of us are living longer. The average life span is greater now than ever
before. While that means more years, it can also mean more opportunity for
chronic conditions and disability.
Many of us have an image of that “classical retirement” in our
heads from all those years of television. Happy, healthy, energetic seniors off
for that grand tour of Europe or maybe just an afternoon of golf and drinks at
the club. However, the reality of aging in today’s real world is that seniors
are often burdened with financial stress, must provide for the care and feeding
of grandchildren and even their parents, and face a number of threats ranging
from mortgage Ponzi schemes to online identity theft.
It takes a sharp, in shape senior to navigate today’s Golden Age.
To counter some of the harsher realities of aging we offer here seven tried and
true habits and strategies for feeling better as you live longer. Remember,
you’re a seasoned veteran who has seen and done a lot in life. Maybe you’re a
bit of a tough cookie, but with a heart of gold. In any case, you’re ready for,
and deserve, a path to a better older life.
1. Be
Active Everyday—No Excuses: Both the
World Health Organization and the American Heart Association agree that we as a
society have become too sedentary. So the trick is to increase your uptime and
to decrease your sit time! But you say "I'm so busy.” Yes, undoubtedly you
are busy but think about what you are busy with: sitting in the car, sitting
while talking on the phone, sitting at your computer, sitting taking a fun
class, sitting having lunch with friends. After being so busy it's hard to go
out and be active. Switch it around by going for a short walk in the morning,
standing while you are on the phone, limiting your computer and TV screen time
and so on. Start small and create easily achievable goals when you begin so you
have immediate success. Some movement is always better than none and you’ll be
surprised how soon you feel like walking that extra block or doing a few more
minutes of gardening. Movement is the building block of increasing your
activity. It will also limit undue stress on inactive joints and weak muscles
as you get stronger.
2. Birds
of a Feather: Remember that saying from your childhood? Well they do flock
together so if your friends and family are sitting around you probably are,
too. Now we’re not suggesting you disavow your loved ones, but sometimes simply
hanging out with active people will help you get active as well. What’s more,
friendships are key to successful emotional health and this is especially true
as we age. Try getting together with active friends by attending an exercise
class or joining a hiking club. You’ll find many like-minded people doing and
looking for the same things you desire. At the same time, don’t give up on your
sedentary friends. Try inviting them out for a walk after dinner and before you
know it they may be taking you to yoga class.
3. Lose
those extra pounds. Don't go into your golden years overweight. You know
this. Diabetes, joint pain and cardiac conditions are improved when you are at
your optimal weight and you have sufficient muscle mass. There are numerous
educational support groups, many at low cost, that can offer help. At the heart
of it is altering what you eat and of course, being active. So as much as a big
juicy hamburger with French fries was comfort food in the past, too frequent
consumption of this rich chow truly is killing us. Crash diets are not the answer. Often they
can do more harm than good. A gradual progression towards a healthy diet is
key. If your family is not jumping on board that is a problem. But your health
could become their problem. Think of nutrition as a form of medicine.
4. Get the right tools. Being comfortable and staying safe
while increasing your activity is very important. Always wear a helmet if the
activity calls for it. Protect against the sun with sunscreen, glasses and
hats. Wear comfortable clothing and appropriate footwear. If you’re a little
rusty consider a refresher course on your activity. if you’ re unsure about
your balance then try something easier like tricycling over bicycling. Want to
increase your distance walking? Those Scandinavian's really have something
going with walking poles. You may be seeing more and more people walking the
streets in Long Beach with poles that look like ski equipment but are
distinctly different. It takes a bit of an adjustment but the effort is well worth
it.
5. Shoes for your feet. Shoes, especially for women, are a challenge.
Don’t be swayed by fashion if the footwear doesn’t fit well and isn’t
comfortable. Your feet may be undergoing changes and a supportive shoe can help
with those changes. In the end one or two pairs of active footwear will
encourage you to be on your feet rather than on your bum.
6. Stay on top of sensory changes. Normal aging does not
have to include chronic conditions, weakness or joint pain. But more often than
not as we age our sensory systems are likely to change. We are more apt to have
a change in our vision as well as changes to the eyes themselves. Our hearing
may be challenged and it becomes unpleasant or disorienting to go out to public
spaces. We may notice changes in our balance due to a variety of factors. Don't
ignore what is going on. Sensory loss may come on slowly but that doesn't mean
you can or should avoid seeking help. It might cause you to limit your activity
because you are fearful or uncomfortable in surroundings outside your home.
7. Recliner? Think again. Don't get me wrong recliners
have their place, especially for medical conditions. But make sure you are
going in the right direction when altering your living room furniture to
accommodate a recliner. Recliners are made for rest; and they are very
effective, so much so, it is difficult to get out of them. Make sure you have
other supportive seating in your home like a captain's chair with comfortable
cushion and arm rests. This type of seating promotes good posture and is easier
to exit than a low slung seat.
Where to start? Your neighborhood. Walk your block every day. As
you get comfortable go a little further, change direction, take different
routes and go new places. In my neighborhood of Rose Park we have Tai Chi class
every Tuesday morning and we are looking forward to a bike boulevard along 6th
St. next year. You are more likely to connect with people you know or might
develop a relationship with. Respect the days you don't feel so hot and
remember that rest, replenishment and recovery are all part of staying active
as well. Support your friends and family when they need encouragement. We are
in this together and we are all each other’s best reason to stay healthy and
active!
Dr. Gretchen Swanson, DPT, MPH - creator of the Long Beach based
Health and Function blog: http://healthandfunction.blogspot.com/
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