We are all familiar with investing for retirement or education as well as investing in a relationship, but what about the importance of investing in your health as a strategy for success? Investing in your health is a critical component to aging well. It can also be an excellent strategy for success in general.
Maintaining a healthy focus on your body and well-being is intimately tied to your overall likelihood of success. The same healthy habits that push you forward in successful aging can also push you forward to live a successful life no matter what that life looks like for you. The following strategies will help you to invest in both your future health and success.
Six Strategies to Invest in Your Health for Success:
(1) Develop Key Friendships – Friendship is a key factor in living a long and meaningful life. Loneliness is associated with a 29% increased risk of having a heart attack and a 32% increased risk of having a cerebral vascular accident (CVA), also known as a stroke, according to a review of studies published online by the journal Heart (April 18, 2016).
A sense of belonging and purpose combined with a strong social support system will have more influence on the aging process more than traditional factors such as diet, weight control, and exercise.
Relationships are also key to success regardless of the situation. Key friendships can open doors through connections for ongoing business success. Friends are also there to support you through the tough times when encouragement is needed.
(2) Walk, Particularly after Dinner – Walking is one of the most fundamental activities we perform as humans. Research is very clear that frequent movements, like walking, are the key to avoiding many chronic conditions. Walking lowers your risk of Alzheimer’s disease, heart disease, stroke, and diabetes. It can lower blood sugar levels when performed directly after meals. Elevated blood sugar levels are a major contributing factor to excessive internal inflammation which is associated with most chronic illnesses.
Walking can also be an essential component in psychological well-being. Walking as exercise and generally walking more during the day should be considered the first line defense in slowing the aging process and maintaining functional independence.
Walking is also an excellent way to combine many other key areas of success. Daily walking improves your health status and you can foster better relationships when you walk with friends or family after sharing a nice meal together. Walking after dinner is also an excellent method to stabilize blood sugar levels which is key to avoiding insulin insensitivity also known as Type II Diabetes. Type II Diabetes increases your risk of all forms or cardiovascular disease including dementia. Maintaining your health is key to successful living.
(3) Strength Train – Unfortunately, all muscle fibers decline with age while the fast twitch (Type II) fibers show the most declines. Some loss of strength is anticipated as you age. Losing strength to the point of complete debility or loss of mobility and independence is not a normal aging process.
Strength training is a critical component to maintaining and growing additional Type II muscle fibers, and strength training is key to successful aging and living. The stronger you are, the more resistant to injury you will be. With strength training, you are more likely to maintain proper functional mobility. Strength training not only builds your body stronger, but it also builds psychological strength and resiliency which is key to successful living and aging.
(4) Perform HIIT (High Intensity Interval Training) – The research on the effectiveness of HIIT continues to grow. Even more impressive are the findings that HIIT can be safely performed at any age and with almost every medical condition. Improved cardiovascular function leads to more energy throughout the day. Having improved energy will allow you to accomplish more, work faster, and still have energy for your friends and family.
Perform your cardio activity in intervals, short bursts (ranging from 30-60 seconds at a time), followed by a one to two minute recovery. The 30-60 seconds should be at a high intensity. This means your rate of perceived exertion (RPE) is high. You should be breathing heavy.
Accommodations can be made for almost any type of medical condition. For example, HIIT may be performed while using a stationary bicycle, an upper body only bicycle, a rowing machine or in the pool. You can also walk uphill at a quick pace then stop and rest. The point is to get your heart rate up, and then bring it back down for a full recovery prior to repeating.
If you are unsure as to how to safely perform this type of training, please seek the help of a competent cardiopulmonary trained physical therapist or exercise physiologist.
(5) Watch those Insulin Levels – Insulin insensitivity is the precursor to Type II Diabetes. Diabetes leads to microvascular disease. Microvascular disease affects many key body systems including your cardiovascular system along with nervous systems which significantly raise your risk of dementia and Alzheimer’s disease.
Strength and endurance training have a positive effect on your body’s ability to regulate insulin levels. Maintaining healthy insulin levels is a key to successful ageing. Strength and cardiovascular training are also a critical part of a maintenance program for diabetes. In order to maintain an even energy level throughout the day, a stable insulin level is critical.
(6) Get Adequate Sleep – Sleeping is the key to investing in your long term health. Many key body processes occur during your deep sleep cycles. Without adequate sleep, all aspects of your performance and health will be negatively affected. In addition, poor sleep is linked to most of the cardiovascular risk factors including: high blood pressure; atherosclerosis; heart failure; heart attacks; stroke; diabetes; and obesity.
Be sure to get as much sleep as you need (typically 7-9 hours at night). Short naps are also an excellent way to get more sleep.
These strategies can help you to manage the key aspects in your life that affect your health and well-being. There is nothing more important than your health. Invest in your health, and you are investing in your success and your ability to age well!
Written by: Ben Shatto
Editor’s Note: This article was written by Ben Shatto, PT, DPT, OCS, CSCS. Ben is a physical therapist and Administrator for Signature Healthcare – home of House Calls, Home Health, Palliative and Hospice Care as well as the founder and editor of the website www.thePhysicalTherapyAdvisor.com. His website is dedicated to help proactive adults of all ages to understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so they can reach their optimal health.
On behalf of Smart Strategies for Successful Living, our sincerest appreciation goes to Ben Shatto for his contribution to our community website and commitment to the success of older adults.