Aging Gracefully

Getting older isn’t for the faint of heart. As we age, our bodies and minds make changes that are obvious to us (and maybe our families too!). Read on for some guidelines on getting older gracefully.

If your kids have moved out and your home feels empty, think about adopting a pet. People with cats and dogs seem to have lower cholesterol and less risk of heart disease. They also need fewer doctors’ visits. We don’t know why exactly pets seem to help. But at the very least, having a dog that needs walks is a great way to build in daily exercise.

If you have arthritis or damaged joints and always jogged for exercise, it might be too much now and time to change to a gentler form of exercise. Lowimpact activities like walking or biking can help strengthen muscles, support joints, and lessen pain. Good balance is important to avoid falls. Try standing on one foot or walk heel-to-toe – as if you were walking on a beam. Do this a couple of times a day and you will notice better balance. The gentle, dance-like movements of tai chi are another helpful option. People who stick with tai chi for 6 months can cut their risk of a fall in half. Aerobic exercise is important, if you like aerobics, switch to a lower intensity, it will be easier but won’t affect the fun factor.

Regular exercise can lower your odds of having memory and thinking problems when you’re older by almost half. Exercise boosts blood flow to your brain and helps new cells grow there. Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference. Spend more time with friends or family. It can help keep your mind keen. Social people have sharper thinking and they’re much less likely to have memory problems as they age. Or try volunteering. It’s linked with a lower risk of heart disease and a longer life. Don’t wait until you retire to start. Studies show that the earlier you begin, the less likely you are to have health problems later.

Instead of sticking with what’s familiar and comfortable, tackle something new. Go to out-of-the-ordinary places. Make new friends. Learn a musical instrument or a language. New experiences will build new pathways in your brain, keeping your mind healthy as you age. They’ll also expand your options for finding excitement and happiness.

As you get older, your metabolism slows down and you need fewer calories. When choosing what to eat, choose foods packed with the nutrients you need. Eat dark leafy greens and colorful fruits and vegetables. Increase low-fat dairy to get calcium for bones. Fortified foods – like cereals with vitamin B12 and milk with vitamin D – can help, too. Cut down on empty calories from sugary drinks and sweets.

You might need a little less sleep these days than you used to. That’s normal. But if you’re getting less than 7 hours a night, or feel worn out during the day, something’s wrong. Insomnia isn’t a normal part of getting older. Exercise more, drink less alcohol, and discuss your medications with your doctor. Seek treatment if you have an underlying problem like depression or anxiety; it can help you sleep soundly again.

Aging may not be our choice, but we can make lemonade out of lemons and enjoy a full life staying busy and still doing the things we love! 