Society long ago gave up the idea that life beyond age 55 is best symbolized by the rocking chair and long naps.
Older Americans are more active and more physically fit than at any other time in history. They enjoy vigorous sports, play hard and count on possessing the energy needed for an active life on their own terms.
But if you’re wondering why you don’t feel full of vim and vigor, it might not just be the work of Father Time.
Dr. Harvey Jay Cohen, professor of medicine, director of the Center for the Study of Aging and Human Development at Duke University and author of “Taking Care After 50: A Self-Care Guide for Seniors,” says lifestyle and habits influence health, not just age.
“Each passing birthday does leave us more vulnerable to disease and age-related illnesses, but there are still many things you can do to maximize your potential for a healthy, active life well into the second half-century of life,” Cohen says. “You don’t have to turn your lifestyle upside-down to improve your health. Small lifestyle changes can reap major health benefits.”
His message is simple: Take better care of yourself. That also includes a good partnership with your doctor or health-care provider.
Cohen says that if you have low energy or don’t feel as vigorous as you like, see your doctor. Talk to your health-care provider about what you want to improve. Usually, your physician or health-practitioner can recommend very simple changes that will have major results.
Here are some tips from “Taking Care After 50”:
*Eat for your health.
Good nutrition is the cornerstone of good health no matter what your age, Cohen says.
“Eating right can improve the quality of your life,” he says. “It can give you more energy, for example, or a better night’s sleep. It can decrease your risk for certain diseases and delay the start of others.”
A healthful diet includes the following: a variety of foods; a balance between the amount of food you eat and the level of physical activity you exert to maintain or improve weight; a diet with plenty of grain products, vegetables and fruits but low in fat, saturated fat and cholesterol; a diet moderate in sugars, salt and consumption of alcoholic beverages.
The Department of Agriculture’s “daily food guide pyramid” is an excellent way to regulate what you eat and the quantities you consume, Cohen says.
Don’t forget water, what he calls “the forgotten nutrient.” Older people actually need more water because their bodies often hold less. Eight 8-ounce glasses of water a day are a minimum.
Fruit juices, vegetable juices and soups will usually rehydrate a person, but coffee works as a diuretic because of caffeine.
As for vitamin and mineral supplements, a healthy diet should provide all you need. But Cohen says that certain medications as well as the aging process can reduce your body’s ability to use nutrients.
He says you should consult your physician about possible side effects from any medication you take. Also, check whether you should use vitamin and mineral supplements and how much is enough.
*Stay active.
Exercise should be a lifelong habit because of its benefits to the heart, lungs, muscles and joints. Cohen says it slows the aging process and can reduce the risk of some age-related diseases including cancer, diabetes and osteoporosis.
There are three key elements to an exercise program: aerobic activity (exercise that causes increase heart rate and respiration for a prolonged period of time), strength exercises and stretching.
You don’t have to cycle, rock climb or run marathons to have aerobic exercise. If that appeals to you and you spent the time throughout your life staying shape for those activities, no problem.
But Cohen says the key is moderate exercise of at least 30 minutes a day. Walking, gardening and housework even count.
As for strength exercise, health-club workouts with weights or resistance devices are great. Again, you find similar benefit from lifting small household items.
Just choose activities you enjoy and begin with modest goals. Remember, it’s more important to improve your health and vitality then become a senior member of an EcoChallenge team.
*Stay connected.
Volunteering, maintaining a social life and belonging to a circle of friends not only is good for other people — it’s good for you. Cohen says a major cause of malaise among older Americans is depression.
“Even if you are alone, you needn’t be lonely,” Cohen says. “There are plenty of ways to be involved in your community.”
He suggests starting a social group or reconnecting with old friends; volunteering to work with children, the poor or sick; continuing your education; and keeping your faith alive by attending your church, synagogue or religious institution.
Cohen says that studies indicate that people who do these things remain happier and healthier — and live longer — than people who don’t.