Are You An Active Ager?
Jun 18, 2023
My oldest living relative, Betty, celebrated her 100th birthday in March this year. Her mother, Linda and my great grandmother, Roma ,were sisters. The eldest and youngest of 6 children.
Betty lives comfortably in a nursing home where she still has a high level of independence. Only about 5 years ago she was regularly taking herself to and from the local shopping centre by bus for outings. Very few people make it to this grand old age who are both still mentally and physically intact and Betty is one of them. She lived through the Great Depression and WW2 and her stories of survival during these times are inspiring. Betty's younger brother passed away in his late 70s. So why do some people overcome what seem like insurmountable obstacles without much effort and live to a ripe old age while others don't? Is it purely genetics? What other factors are involved?
Betty lives comfortably in a nursing home where she still has a high level of independence. Only about 5 years ago she was regularly taking herself to and from the local shopping centre by bus for outings. Very few people make it to this grand old age who are both still mentally and physically intact and Betty is one of them. She lived through the Great Depression and WW2 and her stories of survival during these times are inspiring. Betty's younger brother passed away in his late 70s. So why do some people overcome what seem like insurmountable obstacles without much effort and live to a ripe old age while others don't? Is it purely genetics? What other factors are involved?
What Role Does Genetics Play In Longevity?
Genetics can indeed play a significant role in longevity, although it is just one piece of the complex puzzle. Longevity can be hereditary and run in families, suggesting a genetic component. If your parents or grandparents lived longer lives, it may increase your chances of having a longer lifespan as well. Certain genetic variants, or variations in specific genes, have been associated with longevity. For example, the FOXO3 gene variant has been linked to exceptional longevity in some populations . However, it's important to note that these variants are not the sole determinants of lifespan and interact with environmental factors. Genetics can influence the risk of developing age-related diseases such as heart disease, cancer, and neurodegenerative disorders like Alzheimer's disease. Certain genetic variations may increase or decrease susceptibility to these diseases, which, in turn, can impact overall lifespan. While genetics can contribute to longevity, it is essential to recognize that lifestyle and environmental factors play a substantial role as well. Genetics is not the sole determining factor for longevity. Healthy habits like regular exercise, balanced nutrition, stress management, and avoidance of harmful behaviors such as smoking, can significantly influence lifespan. So we have a degree of control over our lifespan with healthy habits, which is wonderful news!
How Can You Be An Active Ager?
If you care about your health and fitness and I'm assuming you do if you are reading this blog post, there are steps you can take to increase your chances of having a long healthy life and remain independent as you age. Taking responsibility for your own health as you age is an important aspect of maintaining a good quality of life. Do it for yourself but also for your loved ones.who want to have as much quality time with you in this lifetime as possible. Here are some key ways you can be proactive in managing your health:
Regular Medical Check-ups
Schedule regular check-ups with your healthcare provider to monitor your overall health and identify any potential issues early on. This includes screenings for common age-related conditions like cancer, heart disease, and osteoporosis. Often these diseases are time-sensitive and the sooner you are diagnosed with an illness, the sooner your condition can be controlled if you act quickly.
Prioritise Balance Training
Take precautions to prevent falls and injuries by including balance training in your exercise regime. I'm passionate about ensuring all my Pilates clients incorporate balance training into their Pilates programs as it is essential for so many reasons. You may remember in the middle of last year, the results of a new study were released which was very widely publicised. The conclusion was that if you couldn't balance on 1 leg for at least 10 seconds you had a greater risk of dying in the next decade. It also suggested your risk of a vast array of chronic life-threatening illnesses was also increased. This was a powerful motivator for many people to improve their balnce but almost 1 year on many will have forgotten the importance of good balance. You need to be able to hold yourself upright if you do fall and so many of my trained clients who do trip over a pet or skid on a wet floor do manage to stay upright and prevent injury which is wonderful. This takes consistent training and my online PIlates studio is ideal if you want to srtart improving your balance right now . Other steps you can take include keeping your living space well-lit, removing tripping hazards, using assistive devices if necessary and staying physically active to maintain strength and balance with PIlates
Have A Balanced Diet
As tempting as it is to indulge in rich gourmet food it's going to shoerten your lifespan in the long-term. Treats are celebrations are necessary so try adopting the 80:20 rule. 80% of the time eat
a nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and excessive salt intake. The other 20% of the time eat whatever you feel like so you don't feel deprived. It's all about balance.
Engage In Regular Exercise
Engage in regular physical activity that includes a mix of cardiovascular exercise, strength training, and flexibility exercises. My unique online Pilates program is ideal for maintaining your health and fitness as you age. A combination of strength, flexibility and balance training helps to improve posture, body awareness and is as muc a mental workout as it is physical. Being able to take class in the comfort of your own home with my library of on-demand videos and 1on1 virtual sessions, it's never been easier to establish a regular Pilates practice that is tailored to your own indivual needs. Movement really is one of the essential keys to a long healthy life.
Ensure Adequate Sleep
Aim for sufficient sleep to support your overall health and well-being. Sleep allows your body to regenerate and replenish each night so if you are scrimping on sleep you are really doing yourself a disservice. Most adults require 7-8 hours of quality sleep each night.
Be Vigilant WIth Stress Management
Living under high-stress can take years off your life. Practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies and activities that bring you joy and relaxation. Many of my clients refer to their Pilates sessions as "moving meditation" as the combination of breathing and movement promotes relaxation and has a very calming effect.
Avoid Harmful Substances
Minimize or eliminate smoking, excessive alcohol consumption, and illicit drug use, as they can have detrimental effects on your health.
Mental and Emotional Wellbeing
Pay attention to your mental and emotional health. The pandemic was a time of disconnectin from family and friends which had a detrimental effect on many people, prticularly in the older generation. Now everything has opened up again, seek support from friends, family, or professionals if needed. Engage in activities that promote mental well-being, such as pursuing hobbies, staying socially connected, and practicing self-care.
Every Little BIt Helps
By making small changes now, you are setting yourself up for a healthier more enjoyable life during your retirement years. You haven't worked hard all your life to be in pain and ill health when you have the chance to enjoy travel, spending time with your grandkids and doing all the things you dreamed of doing when your working life ended. Even if you are already doing most of the suggestions above, see if there is something else from the list that you can implement into your life today. Think of it like depositing money in your bank account now for the future. Maybe you can incorporate extra balance training into your exercise regime. Maybe you could learn a new skill such as a foreign language or join my online Pilates program. Start with small, manageable changes and take it from there. Your future self will thank-you!
If you have any questions or would like to start 1 on 1 virtual Pilates sessions with me emal me at [email protected]. Alternatively sign up HERE and we can take it from there. It would be my pleasure to assist you to be an active ager!
If you are ready to take control of your own health and fitness then download your free copy of my detailed guide.
Learn more about what sort of people benefit from Pilates and how it can help you too. I separate the myths from the facts and share actual case studies of my clients who have achieved life-changing results from my unique Pilates program.
