Successful aging is a worthy goal for all of us to strive toward. To be successful in the aging process, great initiative is necessary as we are solely responsible for our health. Each person’s journey will be different. Those who choose to rely on others or our modern day healthcare system will likely miss the mark and unfortunately, the opportunity for a wonderful journey of aging well.
Differences in backgrounds, life experiences, upbringings, and genetics are what make us all so unique and wonderful. It also means there is not a set path to aging well, but instead options to do it differently (to do it your way). In order to age successfully and well, be intentional and take initiative. Although each person’s path is different, consider the following in order to insure a successful process.
Successful aging is the ability to live safely, independently, and full of wonder regardless of age. To live safely, independently, and full of wonder, consider your physical, mental, and emotional health as well as your community and any financial implications.
Physical Health
Maintaining your physical strength and mobility is a key component to aging well. One must maintain adequate strength, flexibility, and balance to insure ongoing safe independent mobility. A significant loss of any of these three attributes will make independent living significantly much more challenging.
Be intentional about the process of maintaining adequate physical strength, balance, and mobility. Strive for daily activity such as walking, yoga or tai chi sessions. In addition to daily walking, it’s recommended that adults strive to get at least 150 minutes weekly of moderate to vigorous exercise. My recommendation is to prioritize strength training at least 3 times a week and then supplement your exercise routine with balance and cardiovascular exercise sessions.
- Strength Training is Critical as One Ages– All muscle fibers show some decline as we age although the fast twitch (Type II) fibers show the most decline. Strength training is a critical component to maintaining and strengthening Type II muscle fibers. The stronger you are, the more resistant to injury you will be. Most importantly, you must maintain adequate strength to insure the ability to be independently mobile.
- Balance is Critical to Safe Mobility – Assuming you have the strength to be mobile; you must also have adequate balance to be safe when moving around. Without adequate balance, you increase your risk of falling or injury.
- Maintain Your Endurance – Having adequate strength and balance for mobility is critical. Endurance is needed in order to explore and interact with your environment. If you tire easily, you will not be able to interact in the manner you hope to. This will often lead to self-limiting choices, and for some, less interaction with others and their environment.
Mental Health
Regardless of age, it’s important to remain engaged and mentally sharp through constant and varied mental stimulation. This means stay engaged by turning off the television and reading a book instead. Better yet, join a book club so you can discuss your latest read with friends.
Other activities to keep mentally challenged include taking an online course or learn how to paint or play a musical instrument. Challenge yourself.
Proper nutrition and exercise also have an impact on your mental health and can help to prevent depression, Alzheimer’s disease, and dementia.
If you are hard of hearing, get appropriate help. Research has shown that a loss of hearing has a direct correlation to isolation, depression, dementia, and mental decline.
Emotional Health
Active engagement in your community is a critical part of successful aging. People find community in a variety of ways including family, friends, church, civic organizations or volunteer projects. Others may choose to continue to work.
Remember to share the love. Research clearly notes that those who are more loving and caring tend to live longer and healthier. Be generous with the knowledge and wisdom that you have acquired throughout the years. Love others and purposefully share that love.
Research also validates the importance of friendship in living a long and meaningful life. Many argue that a sense of belonging and purpose combined with a strong social support system will have more influence on the aging process than more traditional factors such as diet, weight control, and exercise.
The importance of having strong meaningful friendships cannot be understated. Research continues to validate that friendship is a key to longevity and avoiding heart disease.
Financial Implications
It’s likely that the average life span will continue to increase if epidemics, such as diabetes and metabolic syndrome, are properly addressed. Be proactive in how you plan to manage your finances. When planning, assume that you will live well into your 90s.
The fear for many will be running out of money during their elder years. The only way to avoid this issue is to take the initiative now and be proactive and thoughtful in your planning. The sooner, the better! Seek competent financial advice from a financial adviser. Be realistic about the math as you project into the future. Plan for the worst. Expect low interest rates and high inflation. Don’t believe the rosy projected rate of returns. If you underestimate, at least you will have more money than you anticipated rather than being broke.
There are many aspects to healthy aging. Maintaining psychosocial support and friendships along with independent mobility and cardiovascular health are key components that can insure you’re living a successful purposeful life. Each person’s journey is different and unique. We are all capable of successfully aging if we take the initiative and are intentional about the process.
You are in control of your journey, so enjoy the ride!
Written by: Ben Shatto
Editor’s Note: This article was written by Ben Shatto, PT, DPT, OCS. Ben is a physical therapist and Executive Director of Bluebird Home Health 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.
