Here's how to maintain your current active lifestyle.
Older adults want to enjoy their independent living as long as possible. Yet this can become a challenge as people face more health issues.
"Most life changes that cause older adults to lose some or all of their independence occur either gradually or suddenly," says Dr. Jennifer Rhodes-Kropf, a primary care geriatrician at Harvard-affiliated Hebrew SeniorLife's Center Communities of Brookline, Mass. "You need to stay on top of critical areas that can jeopardize your health and lifestyle."
That means you need to take steps to stay mentally engaged, be more active, sleep well, eat right, and remain current with medical tests and exams. Here's a look at each one and how it can help you do your best to live independently for a long time.
1. Get excited
Adopting a hobby or developing a similar interest keeps the mind active. "You need to find something that gets you excited to wake up every day," says Dr. Rhodes-Kropf. This increases both happiness and social interaction, which research continues to find are essential for reducing depression and loneliness in older adults.
Dr. Rhodes-Kropf suggests looking back in your life to when you were happiest. What kinds of activities did you pursue? For instance, if you used to play a musical instrument, pick it up again. If you were active in political and community causes, join a local social action group.
2. Move daily
Regular exercise is essential for long-term health. "You need to move every day," says Dr. Rhodes-Kropf. Set aside 30 minutes a day for some exercise. Choose a specific time at first to help create a habit. A study published July 2, 2019, in Cell Metabolism suggested that exercising in the late morning is usually better than waiting until the evening. "You often have more energy in the morning than later in the day," says Dr. Rhodes-Kropf.
Try power walking around your neighborhood, and enlist friends to join you. Walk on a treadmill, or use an elliptical trainer.
If you haven't exercised in a while or have recently recovered from an injury, consider seeing a physical therapist or hiring a personal trainer. He or she can assess what types of exercises match your current physical health and design an individualized workout plan.
Also, look for opportunities to do extra movements throughout the day. For instance:
- Do a few sets of heel raises while you brush your teeth.
- Do a set or two of push-ups against the kitchen counter.
- Use cans of soup as dumbbells, and lift them 10 to 20 times.
- Do more household chores and yard work like mopping, weeding, and raking.
- Park farther away than usual when you drive to the grocery store.
3. Sleep well
Poor sleep can equal poor health, so practice good sleep habits. "Seven to nine hours of sleep is ideal for most older adults," says Dr. Rhodes-Kropf.
Go to bed and wake up around the same time. Follow a nighttime routine where you give yourself about an hour before bedtime to relax, shower or bathe, and brush your teeth. Avoid using electronic devices — like a TV, computer, or phone — before bedtime.
"Try to get about 10 to 30 minutes of sunlight exposure each day. Sunlight increases levels of serotonin, a hormone that can boost mood and energy during the day and make you sleepier at night," says Dr. Rhodes-Kropf.
Also, stop drinking or eating anything that contains caffeine or alcohol at least two hours before bedtime. "Too much caffeine can make it harder to fall asleep; alcohol can cause fragmented sleep," says Dr. Rhodes-Kropf. See your doctor if you have any issues with insomnia or waking up at night to urinate.
4. Eat in moderation
Men ages 50 and older need an average of about 2,500 daily calories, and about 2,800 if they are particularly active. But it's easier to overeat as you age, and that, paired with a naturally slower metabolism, can lead to weight gain.
To control overeating, eat smaller portions. "Using smaller plates and bowls reduces portion sizes, but does not look like you are depriving yourself," says Dr. Rhodes-Kropf. Also, drink a glass of water with each meal, which can help curb your appetite as well as prevent dehydration.
Another way to monitor calories is to use a measuring cup to serve proper portions. Check the food packaging to see what a serving is; for instance, a serving of pasta, soup, or cereal is often one cup.
As you choose specific foods, focus on getting the recommended five daily servings of whole fruits and vegetables, which can provide the vitamins, minerals, and antioxidants you need. Try to include leafy green vegetables, citrus fruits, and berries. Research has shown that these three groups of foods can have the most significant influence on cardiovascular disease and cancer prevention.
5. Stay current with exams
Schedule an annual wellness visit with your primary care doctor. Your doctor also can address any issues that could affect your independence, like pain and mobility.
Also, see your dentist twice a year — gum disease can raise the risk of heart disease. Get your eyes checked for changes in your eyeglasses prescription and to screen for cataracts and eye diseases like glaucoma and macular degeneration. "Optimal vision contributes to good posture and a steady gait, helping you stay active and reducing the risk of falls," says Dr. Rhodes-Kropf.
It's also a good idea to have your hearing checked at least every two years. "If hearing aids are suggested, it's best to get them when there are mild hearing deficits," says Dr. Rhodes-Kropf. The ability to hear is closely linked to preserving memory and avoiding isolation, she notes.
Image: © electravk/Getty Images
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