September is Healthy Aging Month, making it an excellent time to remind ourselves of what it takes to age in a healthy manner. While some of how we age is determined by genetics, there are many things we can do to help enhance our aging and increase longevity. While it's often difficult for people to remove things from their lives, simple things can be added to help improve aging.
"If you choose just a few things to add to your life, you will help when it comes to aging," explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “There are many things people can do to be healthier, but don't feel overwhelmed by them all. Pick a couple to get started with, and you can always add and modify later."
By adopting even one more healthy habit, people can increase longevity. According to the National Institutes of Health (NIH), a study found that if people maintained five cornerstones of living healthy, they could improve their longevity by a decade. However, each of the main five healthy lifestyle habits would add years to the person's life. The five habits include eating healthier, not smoking, exercising regularly, limiting alcohol, and maintaining an average weight.
Most people are used to hearing about those same five lifestyle habits as a way to be healthier, so they are often looking for something a little simpler that they can do. The good news is that there are plenty of small things that people can do that will add up to big results for their health as they age. These things play an important role not only in one's longevity but also in the quality of life they have in their years.
Here are five simple things that everyone can do to enhance their healthy aging:
Maintain muscle. Being independent and maintaining mobility as one age is dependent upon muscle strength. Yet, according to Harvard Health, the human body tends to lose 3-5% of muscle mass per decade after the age of 30. Less muscle mass leads to weakness and increases the risks of falls and fractures. To maintain muscle mass, consume enough protein each day and do workouts that include weight training or bearing exercises each week.
Get social. Loneliness is something many people experience as they age. According to the NIH, loneliness in older adults is a public health risk, and it's putting people at risk for dementia and other serious medical conditions. Loneliness is associated with an increased risk for depression, anxiety, suicide, dementia, heart failure, and other issues. Make a point to be socially involved each week, whether by joining a book club, playing card games with the neighbors, or walking the dog and stopping to talk to neighbors.
Engage the brain. Healthy aging includes keeping the brain active and sharp. Make a point to do things that will engage the brain, such as reading, doing puzzles, learning something new, using the opposite hand to do routine tasks, etc. Brain health impacts cognitive health, motor function, emotional function, tactile function, and sensory function, making it well worth the effort to keep the brain engaged.
Be optimistic. Looking at the bright side of things is good for one's health. The National Institute on Aging reports that optimism is linked to longevity and well-being. They found that being optimistic is linked to a longer lifespan in women, leading to better emotional health in older men. They report that several studies show optimism is linked to living longer, and it is something people can choose to do. One can train themselves to become more optimistic by practicing mindfulness, meditation, exercising, journaling, practicing gratitude, etc.
Practice Pilates. While many people are not familiar with this form of exercise, there are plenty of benefits to doing it, and getting started it easier than one may realize. The results of a research study were published in the European Journal of Health, Psychology and Education that looked at the benefits of those over 60 doing Pilates. They found that there were improvements in balance, lower limb strength, pulmonary function, and that it helped those with short-term memory deficits, and improved overall quality of life. Researchers concluded that Pilates contributes to a healthier and more active aging.
“Start small if you need to, but just get started on something,” added Scherer. “Every positive change you make is worth the time and effort. We are happy to help you get started, keep you motivated, and help you reach new goals.”
Fredericksburg Fitness Studio offers private customized fitness programs that are available by appointment, unlike typical gyms. Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up to date on patient progress. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com.
Fredericksburg Fitness Studio offers a reformer Pilates fitness training program, a fun and unique exercise method with many benefits. The reformer can be done sitting, standing, or lying down, which gives a great workout. The program helps with strength, flexibility, balance and coordination, core control, and more. To get more information about the reformer Pilates program, visit the site: https://www.fburgfitness.com/pilates-reformer
