Top Tips for Aging Gracefully
Aging is a natural part of life, but some people age more gracefully than others. Keeping the body and mind in optimal shape, surrounding yourself with positive relationships and keeping track of your health is key to living a life of vitality and purpose. The top tips for seniors seeking to enjoy the golden years include taking steps to keep the mind and body sharp to enjoy a healthy, happy and fulfilling life at any age.
Aging Gracefully: Mental Fitness
One of the best anti-aging tips is to keep the mind sharp throughout your lifespan in order to lead a healthy and productive life. In your working years, you may have had regular intellectual stimulation to keep your brain in tip-top shape. That doesn't have to end when the working years are over. Maintain an intellectual hobby like research, photography, chess or woodworking to keep the mind sharp. (1)
Some seniors take on continuing education courses, learning about history, geography and philosophy. Others engage in reading for pleasure, attending lectures and teaching courses. Keeping the brain sharp and active is one of the best ways to age gracefully and enjoy mental clarity throughout life.
Aging Gracefully: Physical Fitness
Maintaining physical fitness is one of the best ways to keep both the mind and the body sharp. Seniors can stay fit by engaging in safe exercise daily. Physical fitness not only keeps the body functioning but the mind sharp.(2) Choose exercises that don't put stress on your joints like water aerobics and light walking. Seniors who want more of a challenge will find jogging, running and biking great ways to keep in shape. As with any new venture, it's best to consult your doctor before embarking on a fitness routine.
Many cities have "silver sneakers" programs that offer specialized fitness for seniors. These programs offer a variety of fitness activities that are easy on the body and tailored to the unique needs of fit seniors. Yoga, Pilates, Zumba and dance are just a few of the fun activities that seniors can enjoy during these programs. Check with the local YMCA or fitness center to find out about fitness for seniors.
There are also ways to keep fit by engaging in everyday activities. Gardening is a favorite of active seniors and gets the heart pumping and works most of the major muscle groups. Taking the dog for a walk, playing with grandchildren and cleaning are all ways to stay active and keep the heart healthy.
Aging Gracefully: Social Outlets
Staying social is one of the key aging tips to help you age gracefully and retain your physical and mental health throughout life. Studies have shown that social isolation is a major health risk for seniors, and can contribute to the onset of dementia. (3) Poor social connections can also increase the risk of heart disease and stroke. Build relationships with friends through social and civic organizations. Places of worship, learning institutions and senior centers are also great places to make new friends. If you live in a retirement community, there are likely planned activities that facilitate friendships.
If none of these are an option, there are services that allow you to receive calls from caring individuals who love to chat. The key is to make sure you have a social outlet that will sustain you throughout the years. (4)
Many seniors find consulting a regular therapist a refreshing way to share their concerns and deal with the common issues that accompany aging. There are doctors that specialize in senior therapy and can provide a much-needed outlet for
Aging Gracefully: Nutrition
Keeping your body nourished is key to aging gracefully. Your body, now more than ever, needs the right anti-aging fuel to keep you healthy and active. The key to the best nutrition at this stage of life is designing a plan that fits your body's individual needs. For most people, a balanced diet includes a blend of several nutrients that keep you in top shape. (5) They include:
-Lean Protein (meats, eggs, beans, seafood) -Fruits and vegetables (leafy greens, fresh and dried fruit) -Whole grains (bread, fortified cereals, brown rice) -Dairy (cheese, milk, eggs)
Make nutrition a priority by reading food labels and tracking your food intake. Avoid packaged and processed foods as they tend to be high in sugar, fat and calories and can make you sluggish. The senior years tend to bring about more problems with chronic illness and pain, and good nutrition can ward off or reduce these effects. (6) In addition, good nutrition is vital for strong bones and joints and can help you to avoid the complications that often accompany falls.
Aging Gracefully: Intentional Wellness
Did you know there are five places on earth where people live longer than average lives? These towns, called "Blue Zones," are locations in which more citizens reach their 100th birthday than anywhere in the world. The residents of these towns---Ikaria, Greece, Loma Linda, California, Sardinia, Italy, Okinawa, Japan and Nicoya, Costa Rica---share nine key wellness behaviors that experts attribute to their long lives. (6)
-Move Naturally The people in the Blue Zones don't go to fancy gyms or jog on treadmills. They live in places where walking is a way of life. This means that incorporating exercise into their life is a daily habit.
-Purpose They live with a sense of purpose. Perhaps it is raising children or working hard. Whatever their purpose is, they live lives of intention and that drives them to wake up each morning and feel life satisfaction.
-Downshifting There is no way to avoid stress altogether, but people in the Blue Zones take steps to mitigate it. They meditate, pray and find ways to bring peace and calm to their lives.
-The 80 Percent Rule People in the Blue Zones eat in moderation. They make it a point to stop eating when their stomachs are only 80 percent full. This means that they have low incidences of obesity and its related effects.
-Plant Based Plant foods make up the majority of the diets of people in the Blue Zones. Beans are the staple of most of their diets and they only eat meat in moderation.
-Wine is Fine The longest living citizens drink wine in moderation, often in the company of friends and family. Red wine has heart health benefits and has been shown to reduce blood pressure.
-Belonging Most centenarians belong to a faith-based group. Most attend regular worship services or belong to a larger social group or family.
-Loved Ones First In the Blue Zones, most centenarians live with extended family, including grandchildren and spouses. They tend to have healthy relationships with lifelong partners.
-Right Tribe Most of the people in the Blue Zones were born into a tribe of people who supported and loved them, helping them to live longer and more fulfilling lives. Even those who were not born into the social cocoons can reap the benefits by building up these social support networks later in life.
By following the wellness tips of the Blue Zone residents, seniors all over the world can enjoy healthier and more fulfilled lives.
Aging Gracefully: Personal Maintenance and Upkeep
Looking great on the outside can lead to feeling good on the inside. Keep your salon appointments, get a regular haircut and treat yourself to regular manicures. Wear figure flattering clothes that make you feel your absolute best. Take care of your skin and give yourself a makeover to prepare for a night out or a day out with friends. Spend the day shopping for the tailored suit, shirt and tie or new shoes that will reflect how good you feel on the inside. (7)
Aging Gracefully: Engaging in a Hobby
Engaging in hobbies can dramatically improve your life. Birdwatching, photography, knitting and painting are all brain-boosting habits that can improve both your physical and mental health. Studies have shown that hobbies can help you to develop new neurons in the brain, aiding in memory and cognition. (8)
Learning something new can also help the brain to live longer and stronger. Take a cooking class, learn to play a musical instrument or take on minor construction projects. This will not only help to keep you active and mentally sharp, but also make it easier for you to make friends.
Aging Gracefully: Getting Regular Medical Care
Preventive health measures like regular check ups are vital in the Golden years and are necessary for aging gracefully. One of the best tips for seniors is to be sure to check in with your primary care physicians and specialists regularly and get annual screenings as necessary.
By keeping up with regular appointments, seniors can stave off potential problems and catch issues before they spiral out of control. In addition, seniors may find seeing a nutritionist and therapist will also help them to enjoy greater health over the lifespan. (9)
When it comes to living your best life and aging gracefully, there is no magic formula. By following a few aging tips, living lives of intention, engaging in fulfilling social lives and taking care of their physical and mental health, seniors can live well in their golden years.
