Aging Powerfully

By Megan Wroe MS, RD, CNE, CLE

hen you think about ‘aging gracefully,’ what images come to mind? For many of us, this concept brings thoughts of minimizing pain, slowing cognitive decline and remaining as independent as possible. When I googled this phrase, all that came up were links about minimizing wrinkles. I recently listened to a podcast where the fitness expert being interviewed discussed the consequences of our current societal beliefs about aging and this really got me thinking. What if instead of thinking about minimizing the effects of aging, we focused on maximizing our health and fitness as we age? What if instead of aging gracefully, we age powerfully? This simple shift of mindset can be incredibly potent so that possibilities in the areas of movement, nutrition and mental health remain open and endless even in our era of retirement, of possible grandchildren and of course, of Medicare. Here are my top 3 tips for aging with power:

Stop thinking that all you can or should do is go on walks. Walking is beneficial no doubt, but powerful bursts of movement keep those fast twitch muscles working effectively.

Move with Power. Stop thinking that all you can or should do is go on walks. Walking is beneficial no doubt, but powerful bursts of movement keep those fast twitch muscles working effectively. So add in some resistance training 2-3 days per week and in between sets, do some power moves like jumps, rapid squats, high knees or going up stairs quickly. What counts as powerful moves will vary per individual so work with a trainer to do so safely, but remember that the more you move, the more you move.

Eat Power Foods. Aka protein. Most adults do not meet their protein needs and as we age we want to make sure we have enough muscle mass on board, which can only be created through adequate protein intake. A protein calculation of 1.2 grams protein per kilogram body weight is a good place to start. If you know your lean body mass you can also calculate protein needs with 1 gram protein per pound lean mass. (Calculate a 150 pound and 200 pound persons)

Think Powerfully. Challenge your brain every single day as often as possible by truly going outside of your comfort zone. This can mean walking in a completely new route, reading a new type of book or article (maybe nonfiction instead of a novel), rotate through puzzles and games, or join new social learning groups to practice new skills with new people, from hiking and book clubs, to sewing or archery classes. Challenges in any form create new synapses that allow our mind be sharp and focused. Similar to our movement mantra, the more you think, the more you think.

Health and fitness expert JJ Virgin is known for prompting her audience with, “what if you could be your healthiest, most fit self at age 60?” Isn’t that empowering? What can you do today to be healthier and more fit than you were yesterday?

Megan Wroe manages St. Jude Wellness Center, an integrative wellness department of St. Jude Medical Center. St. Jude Wellness Center is located in Brea, CA and offers a variety of nutrition, fitness and restorative programs and services for population health.

Visit their website for blog content, recipes and more information: www.stjudewellnesscenter.org