Do you ever visualise what your life will be like with respect to your health as you age?
Do you believe that your health will simply take care of itself?
The answer to the former is maybe (although the vast majority of us don't) and for the latter, we tend to assume that we'll always be healthy.
But as we get older, being healthy means putting in more time, and more effort. We have to consciously think about our health and make positive choices. This often means making changes to our health related behaviours.
I would argue that we all want to live a longer, more fulfilling life with greater mobility and less dependence on those around us. This is certainly something I aspire to.
But how can we do this? How can we improve our longevity? What even is longevity?
What Is Longevity?
Longevity can be loosely defined as the promotion of physical, mental, and emotional well-being, to increase the chances of living a more fulfilling and productive life, for as many years as possible.
It involves making positive lifestyle choices aimed at enhancing our health, and extending our lifespan.
Active ageing is a phenomenon that positively promotes longevity.
What Is Active Ageing?
Active ageing is the term given to describe the process of keeping ourselves fit and healthy as we get older. The World Health Organisation defines active ageing as "the process of optimising opportunities for health, participation and security in order to enhance quality of life as people age"
If we want to continue to live independently and enjoy our golden years then it's essential we incorporate active ageing into our lives.
How Does Exercise Relate To Active Ageing?
One of the foundational principles of active ageing is the inclusion of regular exercise. If you've been reading my blog for any length of time, you should already know by now that exercise is essential for good health. Here are some of the key benefits of exercise as we age:
Exercise improves our cardiovascular health
Regular exercise helps to reduce the risk of heart disease, stroke, and high blood pressure, all of which are a major health concern for older adults.
Exercise helps to maintain our muscle mass and strength
As we age, we naturally lose muscle mass and strength, which can make the most basic activities more difficult. Exercise helps to slow down this process.
Exercise helps to maintain our bone density
Regular resistance based exercise helps to maintain our bone density, which can help to reduce the risk of osteoporosis and fractures, a common problem in older adults.
Exercise can help to improve balance and coordination
As we age, our balance and coordination deteriorates, which can lead to an increased risk of falls. Exercise helps to improve balance and coordination, which reduces this risk.
Exercise can help to improve overall quality of life
Regular exercise helps to improve overall quality of life, by reducing the risk of chronic diseases, improving mental health, and maintaining physical function.
It sounds cliche, but it's never too late to start exercising. In fact, exercising at the later stages of our lives becomes imperative and can have a big impact on our health and well-being.
Activities That Support Active Ageing
For older adults, it is important to engage in activities that are safe, effective, interesting and also meet the individual's needs. Here are some activities that are recommended for older adults:
Brisk walking
Walking is a low-impact exercise that's easy to do and can be performed anywhere. It's a great way to improve our cardiovascular health and burn calories.
Cycling
Cycling is also a low-impact exercise that's easy on the joints. It can be performed indoors on a stationary bike or outdoors in natural settings. It's a great way to improve cardiovascular health, maintain muscle mass and improve strength in our legs.
Swimming
Swimming is a great exercise for older adults that's extremely low impact, whilst also improving our cardiovascular health and keeping our muscles healthy.
Resistance training
Resistance training is important for maintaining muscle mass and strength. It can be performed with weights, resistance bands, or bodyweight exercises. Examples of resistance training exercises include squats, lunges, push ups, pull ups and sit ups.
Yoga and Tai Chi
Yoga and Tai Chi help to improve balance and flexibility, they can also help to reduce stress and improve our mental health.
Stretching
Stretching is essential for maintaining flexibility and mobility. Stretching helps to reduce the risk of injury and improves overall function.
Dancing
Dancing is a fun way to stay active. It helps to improve cardiovascular health, balance, and coordination whilst also fostering socialisation.
Water aerobics
Water aerobics is another type of exercise that's easy on the joints. It improves cardiovascular health, helps to maintain muscle mass and strength, and improves our balance.
Pilates
Pilates is an excellent way of improving our core strength, flexibility, and balance. It also helps to improve posture and overall function. I've personally worked with an amazing, highly experienced master pilates instructor. If you live in, or are visiting London then please feel free to visit her at https://www.pilatesvita.com
Gardening
Gardening is a great way to stay active whilst also getting out in the fresh air. It can help to improve cardiovascular health, maintain muscle mass and strength.
Golf
Golf is a low-impact exercise that can improve cardiovascular health, maintain muscle mass, keep our strength for longer, and improve balance and coordination.
Chair exercises
Chair exercises are designed for older adults who may have difficulty standing for long periods of time. These exercises also help to maintain muscle mass, strength and improve our health.
Nordic walking
Nordic walking is a more intense form of walking and makes use of Nordic walking poles. This exercise provides a full-body workout that engages the upper body and core whilst also providing a cardio workout. It's low-impact, easy on the joints and can be done outdoors in any weather.
Saunas
Saunas have numerous benefits with respect to longevity which include improved cardiovascular function, a reduction in stress, a reduction in inflammation and improved relaxation.
SUP (Stand Up Paddle-boarding)
Stand up paddle boarding is an excellent active ageing exercise. There are many benefits to it such as improved balance, a strengthened core, improved cardio, absorption of vitamin D, stress reduction and enhanced mental well-being.
I love nothing better than getting out on the river early in the morning.
These are just a few examples, there are many other types of exercises and activities that older adults can participate in. The important thing is to find things you enjoy and that are safe, as well as appropriate, for your individual needs and abilities.
Exercises To Avoid When Practising Active Ageing
Whilst it's important for older adults to stay active, there are some exercises that should be avoided, or modified, due to an increased risk of injury:
High-impact exercises
High-impact exercises such as running and jumping can put a lot of stress on the joints and can increase the risk of injury.
Contact sports
Contact sports such as football and basketball can increase the risk of injury and should be avoided by older adults.
Intense weightlifting
Lifting weights supports active ageing but lifting heavy weights, especially when untrained and inexperienced can put a lot of stress on the joints, and can increase the risk of injury. It's best to start with lighter weights and gradually increase the weight as your body becomes stronger.
Extreme stretching
Pushing the body to the limits of its range of motion can cause injury. It's important to listen to your body and not push yourself too far.
High-intensity interval training (HIIT)
This type of exercise is very intense and is generally not appropriate for older adults with limited mobility or chronic health conditions.
Any exercise that causes pain should be stopped immediately. It's important for older adults to be aware of their limitations and to consult with a healthcare professional before starting any exercise program.
What Are The Psychological Benefits Of Active Ageing
Older adults who participate in active ageing experience a multitude of psychological benefits, including:
Increased energy and stamina
Practicing active ageing improves cardiovascular health, which increases the amount of oxygen that penetrates the muscles. This can lead to increased energy and stamina, making it easier to perform daily tasks.
Improved mental health
Active ageing can have a positive impact on mental health. It can help to reduce the symptoms of depression and anxiety, it can also improve cognitive function.
Improved sleep
Active ageing can help to improve the quality of sleep, making it easier to fall asleep and stay asleep.
Increased confidence
Participating in active ageing can help to improve overall function and reduce the risk of chronic diseases. This can lead to increased confidence and a sense of accomplishment.
Improved mood
Active ageing stimulates the release of endorphins, chemicals in the brain that help to improve mood.
What Are The Social Benefits Of Active Ageing
The positives of active ageing are not just limited to the physical and psychological, there are also social benefits:
Enhanced social connections
Active ageing encourages older adults to participate in social activities, community events, and group exercises. This helps them build and maintain social connections, fostering a sense of belonging, friendship, and support. It can reduce social isolation and loneliness, which are common issues among older adults.
Community engagement
Active ageing promotes involvement in community activities and organisations. Older adults can contribute their skills, knowledge, and experience for the betterment of the community. This engagement strengthens community bonds, inter-generational relationships, and social cohesion.
Inter-generational interaction
Active ageing often involves initiatives that bring older adults together with younger generations. These interactions create opportunities for mutual learning, understanding, and the exchange of experiences and perspectives. It helps to challenge stereotypes, and bridge generational gaps.
Volunteering
Active ageing encourages older adults to engage in volunteering activities. By contributing their time and skills, they get to make a positive impact on society. This can lead to a sense of purpose and fulfilment.
Mentoring
Active ageing affords older adults the ability to share their wisdom, expertise, and life experiences with others. They can serve as mentors and role models, providing guidance and support to younger individuals or those in need. This knowledge transfer strengthens social networks and fosters lifelong learning.
Reduced burden on healthcare systems
When older adults fully embrace active ageing, they engage in regular physical activity, maintain strong social connections, and often experience a stronger state of mind. This ultimately leads to a reduced burden on our healthcare systems, freeing up resources for other areas of importance, which helps to promote the overall well-being of the population.
Economic contributions
Active ageing promotes the functional participation of older adults in the workforce. By continuing to work and contribute to the economy, older individuals can enhance their own financial security, and are able to maintain their independence for longer.
An Expert's View On Longevity
Dr. Peter Attia is a longevity expert and is someone I turn to regularly. Like me, he emphasises the importance of developing personalised strategies for health improvement.
He lists good nutrition, metabolic and hormonal health, stress management, sleep optimisation and physical fitness as the cornerstones of longevity.
If you'd like to know more about him or would like a comprehensive understanding of all things longevity, you can visit him at https://peterattiamd.com
I also recommend you read his book Outlive - The Science & Art of Longevity, it's an excellent read.
Final Thoughts
There are several reasons why you may want to live longer and why you want to be as healthy as possible during this time. Although these reasons may vary, the mechanisms for achieving a long and healthy life are few.
We may not have the power to fully determine when our time comes, but we do have the power to choose how we spend the time we have. Purposefully focusing on improving our health is a noble cause and practising active ageing will pay dividends in the long run.
Remember, our health is our wealth.
I hope you enjoyed the content. Please leave your thoughts below in the comments section and let me know what other health and well-being topics you'd like me to cover.
If you’re interested in improving your health then please do get in touch!
Michael East
ME LIFE
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