Are you aging well? It’s a fact that everyone grows older, but that doesn’t mean you can’t delay the aging process. Actively aging is the process of increasing and improving opportunities for health, participation, and security to enhance a person’s quality of life.
There are so many ways you can improve your aging process by focusing on your physical, mental, and emotional health.
- Grip Strength
According to a study in Clinical Interventions in Aging, grip strength is related to multiple health and happiness markers. Improving your grip strength can also improve your:
- Upper Limb Function
- Overall Strength
- Fine Motor Skill
- Cognitive Ability
- Emotional State
Good grip strength allows you to age well and remain active and independent. To strengthen your grip strength try this exercise:
- Squeeze a squish or tennis ball with your whole hand 5 to 10 times
- Repeat using only your thumb and index finger
- Repeat using your thumb and each other finger
2. Maintain a Healthy Weight
Being overweight or underweight puts you at risk for chronic diseases, health conditions, and potentials falls and fractures. Doctors determine weight based on your Body Mass Index (BMI) which is a calculation of your body fat based on your height and weight. Your weight status is determined by your BMI and these levels are as follows:
BMI Weight Status
Below 18.5 – Underweight
18.5—24.9 – Normal
25.0—29.9 – Overweight
30.0 and Above – Obese
Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, it is recommended that your diet contains:
- Fruits
- Vegetables
- Whole Grains
- Lean Protein Sources
- Low Fat
- Low Sodium
- Little Added Sugars
Lean protein sources include fish, poultry, eggs and legumes. Low-fat foods should be low in saturated and trans fats and cholesterol.
Trans fats can be found in:
Commercial baked goods, such as cakes, cookies and pies
Shortening
Microwave popcorn
Frozen pizza
Refrigerated dough, such as biscuits and rolls
Fried foods, including French fries, doughnuts and fried chicken
Non-dairy coffee creamer
Margarine
If you’re unsure about how many calories you need every day or what sort of meal plan you should be on, talk with your doctor.
3. Stay Active
Your activity level helps you maintain good muscle mass, strength, and bone density. According to a study in the Journal of Physical Therapy Science, adults age 52 and older tend to have a decreased activity level, leading to poorer health outcomes. Research shows that older adults should engage in:
- 150 Minutes a Week of Moderate Intensity Aerobic Activity
- 2 Days of Strength Training a Week
- Activity as Tolerated
Be as active as possible and increase your activity level as you grow stronger. Staying active helps you age well by improving your:
- Posture
- Stamina
- Strength
- Independence
4. Exercise Your Brain
According to a study in Scientific Reports, cognitive training improves brain function. The more you use your brain, the better your overall health and quality of life. Studies in the journals Nature and PLoS Medical show that good cognitive function may reduce the risk for dementia. Try exercising your brain with these activities:
- Jigsaw Puzzles
- Card Games
- Sudoku
- Learn a New Language
- Art Classes or Crafts
- Nature Walks
5. Socialise
As people age, the opportunities for social contact may decrease. A report from the National Academies of Sciences, Engineering, and Medicine found that one in four adults age 65 and older is socially isolated. The report also found that social isolation increases the risk for:
- Hearth Disease
- Stroke
- Depression
- Anxiety
- Suicide
- Dementia
- Premature Death
You can improve your aging process by staying socially connected and active. You can find social connections through:
- Joining a Book Club or Other Hobby Group
- Volunteering
- Writing eMails or Letters to Family and Friends
- Social Media
Improving your aging process helps you be more independent, increases your cognitive ability and builds social connections and increases your aging process and quality of life.
