What can you do to age gracefully?
Here are things I guarantee will help you to age gracefully.
Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer., It helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood.
As a result of regular aerobic and weight baring exercises, your blood pressure may be lower, and your bone density will increase. Your heart is stronger, and the feel-good endorphins are released into your body.
How often? 3-5 hours per week is good. If you are just getting started, begin with 3 times each week for 30 minutes. Work up to the 3-5 hours.
Likewise, when just beginning, it’s helpful to get an exercise buddy. You can hold each other accountable.
Some examples of aerobic exercise to get your heart rate up are:
Muscle- and bone strengthening exercises can be performed using weights or resistance bands. Therefore, exercise will help you to age gracefully.
Healthy foods are essential when it comes to aging gracefully.
- fruits and vegetables, fresh and organic if possible
- lean protein, such as fish and beans, chicken, and lean meats
- small amounts of whole-grain cereals, breads, rice, or pasta
- low-fat or fat-free dairy, such as milk, yogurt, or cheese
- healthy fats such as avocados, avocado or olive oil
- plenty of spring water, such as 8 cups or more each day
Another thing you need to have in small amounts is salt. Consequently, keeping the amounts low, may help to keep your blood pressure down.
Maintain a positive mindset
For instance, being happy and keeping your stress down, help you live and age gracefully.
To keep your mood elevated:
- Spend time with friends and loved ones. Meaningful relationships and a strong social network improve mental and physical well-being and longevity. During this pandemic, it’s been a challenge to spend time with friends and family. Zoom has helped.
- Read inspiring things and write in a gratitude journal each morning and or evening. This helps get your day started right or end it right.
- Our furry family members have been linked to lowering our stress and our blood pressure. They help reduce loneliness, and create better moods.
- Have youthful thoughts. There is evidence that people who maintain a positive attitude about aging, live longer and may recover better from a disability. Aging is inevitable and learning to embrace it can make all the difference.
- Do things you enjoy. Taking the time to do things you enjoy will only create more joy in your life. Spend time in nature, doing a hobby, volunteer — whatever brings you happiness and peace. As I work in our yard, I find it grounds me. I love listening to the birds, smelling the earth, and paying attention to nature.
Lower your stress
First, the effects of stress on your body are huge. For instance, premature aging, wrinkles and a higher risk of heart disease and other diseases.
There are several proven ways to reduce stress, including:
- using relaxation techniques, such as meditation, breathing exercises, and yoga
- regular chiropractic adjustments, massage and acupuncture
- take a nap
- talking to a friend or loved one
- All of these help you to age gracefully
Quit smoking and decrease alcohol consumption
Smoking and too much alcohol have both been shown to cause premature aging and increase the risk of disease.
Get enough sleep
Because you’re getting a good night’s sleep you will find your physical and mental health are improved. It also plays a role in having healthy skin.
For instance, I find 8-9 hours are a good amount for me.
Getting enough sleep has been proven to also:
- reduce stress and depression
- lower the risk of obesity
- reduce inflammation
- improve focus and concentration
Take care of your mouth
Not taking care of your teeth not only ages your smile, but also puts you at risk for gum disease. Which has been linked to heart disease, stroke, and bacterial pneumonia.
Hence, it is important to see a dentist regularly, brush at lease twice per day and floss.
Get your yearly checkups with your doctor
Seeing a doctor regularly can help the doctor find problems early or even before they start. How often you see a doctor depends on your age, lifestyle, family history, and existing conditions.
Lastly, what else can you think of that will help you age gracefully?
Contact me to share your thoughts.
I just turned 65 years old on July 8th. I still think in my mind I’m about 35!
I have consciously been taking care of myself for over 38 years. My photo at the top is me at age 30 and me recently.
I hope you are or will practice many of the things I shared here, so you can age gracefully!
With love and appreciation,
Watch this Ted Talk about the secret to successful aging. I think you’ll enjoy it!