Maintaining Vitality and Acuity: Strategies for Preserving Physical and Mental Health
Aging successfully means living life to its fullest, avoiding frailty, and maintaining independence as much as possible. According to geriatric specialist Dr. Ami Hall, one of the challenges facing older adults is preventing physical disability and extending 'active life expectancy.' Here are some key practices to help you achieve successful aging.
Move More, Sit Less
Engaging in regular physical activity is essential for maintaining muscle strength, cardiovascular health, and metabolic function. Exercise improves muscle power, fatigue resistance, and metabolic flexibility, which helps prevent falls, disability, and chronic diseases while enhancing quality of life. Activities like walking, swimming, or biking are great options to get started.
Manage Stress
Learning effective stress management techniques supports emotional wellness and reduces risks linked to chronic stress aging effects. Practices such as meditation, deep breathing, and mindfulness can help manage stress levels and promote overall well-being.
Prioritize Quality Sleep
Getting enough restorative sleep is crucial for physical recovery and cognitive function. Aim for 7-8 hours of sleep per night to ensure your body and mind are well-rested.
Stay Socially Active
Maintaining strong social connections through community groups or cultural activities enhances mental health, reduces depression and anxiety, and promotes cognitive resilience. Regular social engagement can help combat feelings of loneliness and isolation, which are known to impact mental and physical health.
Maintain Hydration and Moderate Alcohol Consumption
Staying hydrated and limiting alcohol intake protects vital organs and skin health. Aim to drink at least eight glasses of water a day and limit alcohol consumption to one drink per day.
Build a Relationship with Your Healthcare Provider
Regular wellness visits allow early detection and treatment of health issues, supporting longer independence and better health outcomes. Establishing a strong relationship with your healthcare provider is crucial for managing your health as you age.
Incorporate Varied Exercise Modalities
Combining endurance and resistance training optimizes muscle function and cognitive benefits, even when started later in life. Incorporating a variety of exercises can help keep your workouts interesting and effective.
Avoid Smoking and Limit Alcohol
To maintain physical health for successful aging, Dr. Hall recommends avoiding cigarette smoking, limiting alcohol consumption to one beverage per day, exercising regularly, eating a healthy diet, maintaining a healthy weight, getting enough sleep, practicing stress management techniques, getting regular medical checkups, and paying attention to any physical limitations.
Exercise Your Brain
Exercising your brain can help prevent cognitive decline and ward off conditions like Alzheimer's disease. Brain-training games can challenge the mind and help maintain cognitive health. Keeping the mind engaged is also important for successful aging, as it may help compensate for changes leading to dementia and memory loss. Dr. Hall suggests trying new hobbies and practicing learning new skills throughout life.
Plan for the Future
Considering what you'd like for your future living arrangements can be a part of planning for successful aging. Naming a healthcare power of attorney - a person to make decisions on your behalf if needed - is part of creating an advance directive. Illnesses like diabetes, congestive heart failure, and certain forms of dementia can be delayed or even prevented with proper care and planning.
By following these key practices, you can help ensure that your older years are more active, independent, and fun. Embrace a holistic approach addressing physical, emotional, intellectual, and social wellness dimensions to promote successful aging and extend healthspan while preserving independence.
References:
[1] National Institute on Aging. (2021). Healthy Aging. Retrieved from https://www.nia.nih.gov/health/healthy-aging
[2] National Institute on Aging. (2021). Exercise and Physical Activity. Retrieved from https://www.nia.nih.gov/health/exercise-and-physical-activity
[3] National Institute on Aging. (2021). Social Engagement and Relationships. Retrieved from https://www.nia.nih.gov/health/social-engagement-and-relationships
[4] National Institute on Aging. (2021). Preventing Falls and Fractures. Retrieved from https://www.nia.nih.gov/health/preventing-falls-and-fractures
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