How to Age Better (Part one of many)
Research finds that a better attitude toward aging actually helps us lead longer, healthier lives. But there's plenty more than just attitude that helps.
Greetings!
My normal Tuesday newsletter delivery schedule is off this week. That’s because my computer is currently being serviced. So, I pulled out my old laptop, (aka old faithful), which is woefully underpowered and overused, slow, and at times, practically unresponsive.
Yet, since my topic for today’s newsletter is all about aging and working with what you have to make it the best it can be, I persevered, and found ways to work around the pesky behavior of my very tired and well-worn machine.
(I’ll leave it to you to figure out if I’m talking about my computer or my body. Or perhaps,,, both.)
Gotta practice what you preach! Okay, then, let’s get going, shall we?
There’s no denying that aging changes things.
We’re all aware and reminded on a daily basis that we’re aging. Whether it be a glance in the mirror, another night of disturbed sleep, lingering aches and pains, pesky weight gain, frustrating memory issues, fill-in-the-blank…we are delightfully and woefully HUMAN, after all.
Some changes are more challenging than others. Others are mere annoyances, (like my computer), for which we can find a work-around.
As many of us like to say, myself included: It is a privilege to age.
But here’s a qualifier: It is our choice of how we wish to view it.
Aging is not an illness. It’s not something to be feared or embarrassed about. And while we may not be able to control some of it, there are definitely things we can do to tackle it and to cushion - and maybe even eliminate - some of its “side effects.” When you think about it, aging means we’ve been here for quite some time; hence, it’s an opportunity for us to use what has been hard-earned and hard-won, while keeping the door open for future growth and learning.
Sure, the many changes that aging bring are inevitable, but that doesn’t mean we must be the victims of those changes. If we work to change the way we think about aging, it can actually change the way we age.
Let’s examine a couple. With each successive issue of my newsletter, I will tackle more topics; please stay tuned!
1. Aches and pains. When your body hurts, it’s tempting to want to sit and rest. Exercise may the the last thing you want to do, or think you need - or should - do. So, you sit…and your joints and muscles ache continue to ache; in fact, they probably ache more.
Fact: Exercise does more good than harm, in most cases, unless you have a chronic condition. You have a lot more to gain by being active than you do by sitting too much.
The majority of people - between 50 and 70 percent of us - live a sedentary life, and do not incorporate any intentional movement into their everyday lives.
Sitting becomes a vicious cycle and hence, a self-fulfilling prophecy. You’re actually creating more pain and more stiffness by sitting. Experts agree that prolonged sitting can be a major cause of back pain, as well as cause increased stress of your back, neck, arms and legs.
Our bodies were not designed to be immobile; they were built to move; they need to move. Don’t believe me? Here’s what the Arthritis Foundation says about it:
Resting your achy joints isn’t doing them any good. The solution is to get up and go!
And (beyond aches and pains), here’s what the World Health Organization says about the dangers of getting too little physical activity:
Too little physical activity increases the risk of noncommunicable diseases (NCDs) such as heart disease, stroke, cancer and diabetes – all leading causes of premature death.
Simply put: When we are moving, our organs work more efficiently.
It’s never too late to become physically active. If you’re not used to it, start slowly and gradually work your way up.
Start with activities you enjoy. Think walking outdoors, gardening, dancing, biking…there are really so many choices. Moving doesn’t necessarily have to include the gym (although it would be nice if you got to that point.) Even watching television standing up (while moving around) will give you some benefit.
The CDC suggest we aim for a total of 150 minutes of moderate-to-intense aerobic exercise each week. If this sounds overwhelming, you can break it down to about 30 minutes of exercise most days of the week. Be sure to add muscle-strengthening activities on at least two days each week (more on this below).
And remember, some is better than none, so if you can’t reach this goal, you’ll still benefit from any kind/any amount of movement.
2. Weight Gain. The “freshman fifteen” is not just relegated to freshmen. Weight gain happens as we age. But it doesn’t have to be excessive.
The facts: Our metabolism slows.We move less. We lose muscle mass as we age. (Without regular strength training, you can lose between four and six percent per decade - and that loss accelerates after age 70.
The way I see it is that all three reasons for weight gain can be resolved pretty easily: Eat less, move more, and tone up with weight resistance exercises. Training your muscles also helps keep your balance in check, and help keep your skin from sagging. (Some easy-to-do exercises include push-ups, planks, squats, lunges, resistance band exercises and the old standard, lifting weights.)
A word about muscles: Sarcopenia, a progressive muscle-wasting disease, occurs with aging. Sarcopenia can lead to falls and fractures and increased frailty. One of its primary causes? Aging.We may not be able to do much about getting older, but we can slow down the rate of sarcopenia, or muscle atrophy, with - you guessed it - physical exercise, especially resistance training. Also helpful: protein and lots of fruits and veggies.
For a Pause…
Some helpful and common sense tips for getting started with exercise.
And five more.
Foods for healthy muscles.
I appreciate every one of you, thank you for reading! Please let me know if there’s any topic you’d like to see covered by thePause.
Stay tuned for more (maybe by then, my computer will be back from the fix-it depot and up and running at full speed!) Until then, stay healthy, wellthy and fit!
Before you go…
One More Thing:
The information provided on the site is for educational purposes only, and does not substitute for professional medical advice, diagnosis or treatment.
This newsletter does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment.
Great post with reminders we know but forget. Inspired me to take a walk!