How many over 65 individuals do you know that are fit and vibrant? This is not a conversation about weight or overweight at all. Simply looking at mature adults with energy, move well, mentally sharp, have minimal ailments and don’t look their age? I know just a hand full.
If one examines the health statistics of baby boomers, it’s not pretty. The list of chronic conditions, multiple diagnoses, see post here, cognitive impairment and general poor health is staggering. The number of medications individuals consume boggles the mind.
We could dive into the rabbit hole of “the why” behind the poor health but that would take much longer than this post. I’ll cut to the chase with a short list below. Breeze on through it and let’s jump to how YOU could age with strength.
Potential Contributors to Poor Health in Seniors
- Over-medicated
- Lack of activity
- Poor nutrition
- Loss of community
- Economically strapped
- Mindset of “it’s too late” to change
- Over-reliance on the medical system to “fix” their issues
- All the above
We could write a book on each of the above items. However, that won’t move the needle on helping you get out of the quagmire that aging equals defeat. The last two years I’ve coached over 1000 individuals of all ages. Approximately 75% of those clients were over 50 years of age. That’s just the last 2 years and I’ve been coaching for close to 3 decades, so do the math.
While not a peer-reviewed scientific analysis it does provide a bit of insight. Probably 90% of those individuals stated the reason for wanting to get healthy is health span, not lifespan. Thus, concerned about the quality of life not the length of life. Obviously, anyone interested in coaching is interested in investing in their health. What about the rest of the population?
Are they stuck in one of the bullet points mentioned above? Unable to break free from the mentality that aging means constant decline? I’ve explored this topic in other posts to explore, Aging Insights, Longevity Bits & Pieces and Performance Mindset.
How do we change the trajectory that age = decline on all health fronts? Here’s my 5-step approach, nothing earth shattering, just common sense that needs consistent dedication.
- Change your mindset
- Fix your food
- Invest in building muscle
- Stop relying on the medical system to “fix” you
- Get outdoors on a regular basis
Mindset matters
There’s a rule in gymnastics that if you fall off a piece of equipment like the balance beam, you must immediately get back on it and repeat the movement. If you wait too long and or put it off to the next day, the fear grows even bigger. Then this cloud starts to overtake your brain and confidence, your ability to conquer the fear becomes harder and harder.
Changing your mindset to a proactive one to age with strength requires having a toolbox, see post here and surrounding yourself with active people. This might currently mean find a new community that actively supports your desire to be vibrantly healthy.
Fix Your Food
Navigating the food hysteria is tough but not impossible. The simplest strategy is eat real food and cook as many of your meals as humanely possible. If you outsource your food to corporations and restaurants constantly, you’ve outsourced your health.
Many older adults have followed the dietary guidelines for decades to the demise of their health, see post here. It is possible to regain health, if the effort and time is applied. In coaching circles, we recommend going for one change at a time.
Here’s a thought. Give a 30-day trial to one of the below, assess where you are in a month and see if you haven’t kick started a new path.
- 30-days sugar free
- 30-days not eating out
- 30-days low carb or even carnivore
- 30-days no artificial sweeteners
- 30-days zero snacks
Muscle Matters
Muscle is the organ of longevity. This phrase is constantly repeated by longevity and aging researchers. With my clients I constantly say, there are two levers to pull to help maintain (not even build just keep what you have) muscle mass: adequate protein intake and consistent resistance training. Explored in numerous posts, Fitness Puzzle Pieces, Muscle Matters and Under & Over.
Think Outside the Medical System
Having had a long career as a professional dancer one of the more humbling experiences is an injury. Beyond just the actual pain specific to the injury is the immense mental strain. All the scenarios run though one’s brain, will I be able to move like before, am I going to miss out on career diminishing auditions and performances, will I be replaced not only temporarily but potentially permanently by someone else?
Overcoming these mental challenges, staying focused on the recovery plan and making sure you’re surrounded by individuals working hard to rebuild you in all facets. This to me is not akin to what many seniors are facing. They might have taken a fall, suffered a shoulder injury, had a traumatic family incident and thousands of other scenarios.
Coming back, rebuilding and reclaiming health is a challenge, that takes the right team effort. This is where relying “solely” on the medical system in my opinion is letting individuals down. The system is not designed to restore vibrant health. It is designed to narrowly repair one specific thing or move one health marker, think lower cholesterol, huge sigh.
Restore in the Outdoors
Having grown up in a house where the cure for everything was “go outside and blow off some steam.” There is something to this mentality that has been lost on hours of doom scrolling and endless indoor time. Sure, every geographic area has its’ weather challenges, the heat, the cold, the rain etc. Solution; Dress appropriately and get outside.
Deep down common sense tells us even a few minutes outdoors can clear our brains, change our perspective and enhance our mood. So why don’t we do it more often?
Personally, I see so much of the reluctance to get outside is due to fear. Certainly, we know some individuals live in neighborhoods that are unsafe with limited access. This is a problem. Many individuals are also fearful of the sun, sadly in my opinion to the detriment of their health, see post The Magic of the Sun.
I hear from many clients “I don’t have time” is that true? What if even only 10 minutes could be beneficial?
Research from Cornell University in 2020 found that even as little as 10 minutes in an outdoor space enhanced mood, focus and physiological markers like blood pressure and heart rate. That sounds like a win to me!
“It doesn’t take much time for the positive benefits to kick in — we’re talking 10 minutes outside in a space with nature,” says Gen Meredith, associate director of the Master of Public Health Program and lecturer at the College of Veterinary Medicine.
Final Note
In 2027 I’ll turn 70. I can look at it and say the best is behind me. Or I can believe there’s a whole lot more to explore. Using the maturity gained but not letting the numbers overwhelm forward momentum.
Be strong and think different.
