more calories and get into better cardiovascular shape. During his last physical, while he was still working, his doctor had put him on blood pressure medicine and told him to buy a blood pressure cuff and take a daily reading. After he quit work, Brett tried doing without the blood pressure meds, but found his blood pressure only remained under control with the meds. So, Brett joined a gym and experimented with all the machines and classes offered. Through a couple of personal training sessions, he discovered he also needed to work on his flexibility and balance and keep his upper body strong. The gym had a pool suitable for laps and Brett started to work out in the pool daily. He also sampled the classes and found both yoga and Pilates provided him with the opportunity to work on muscle strength, flexibility, and balance. The classes coupled with the swimming provided Brett with the perfect package for regaining the fitness he had lost over the years of hard work.
After another six months had gone by, Brett felt like a new person. He had lost fifteen pounds, had more energy, and had made some new friends at the gym—people with whom he now goes out to lunch or coffee. Brett, now sixty-three, enjoys his new life tremendously. He loves being the house-husband, spends about two hours a day at the gym, and has a whole new set of friends to hang out with while his wife spends her day at work. As a bonus, when he saw his doctor for his most recent annual physical, his blood pressure had dipped so low his doctor recommended discontinuing the meds.
As Brett’s story illustrates, it’s never too late to start. Fortunately, we can still correct some bad habits, lose weight, and find an exercise routine to enjoy later in life. I know many people who, during their working years, never managed to find the time to get the exercise they knew they needed. Like Brett, many fifty- and sixty-something men and women discover the joy of hiking or biking or swimming or tennis after leaving their full-time job. Search the Internet and you will find tale after tale of people who lost the extra pounds, lowered their blood pressure and cholesterol, and became much more physically, emotionally, and mentally fit after age fifty. Physical health is not a one-size-fits-all arena—you are the one who must figure out what you need and what works for you.
“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”
—Buddha
Here are some tips to get you started:
Get plenty of sleep. How much is enough? Try to get seven to nine hours a night. If you have trouble falling asleep in time to get in a sufficient number of hours, try modifying your food intake in the evening. Spicy foods might be the culprit. Caffeine may be a bad idea any time after noon, and an evening meal heavy on carbohydrates and light on proteins can be helpful. If you have trouble staying asleep or wake up several times a night, your mattress may be past its prime and no longer supporting you. You may need to try different sleep positions or talk to your doctor about adjusting your medications. If you sleep with someone who snores, try earplugs. Studies have shown that people who sleep with someone who doesn’t snore (or whom they can’t hear) have higher quality sleep and sleep for about an hour more than those who sleep with snorers.
Get moving. Find an exercise routine you like and incorporate it into your lifestyle. By now you know if you start something too aggressively, you won’t follow through on a regular basis, so find an activity you can ramp up incrementally. Make a commitment to spend at least thirty minutes a day at an activity that raises your heart rate. Start by walking, gradually increase the distance, and then add hills to make it a good heart workout.
Be mindful of your stress level. Take measures to reduce stress if you find you are frequently anxious or worried about something. Stress reduction classes, books, and workshops are available in every corner of the United States today. Take advantage of classes and group support in your community to fix this issue.
Avoid added sugar. The soft-drink habit can be a major source of problems for older adults. Obesity, type 2 diabetes, kidney stones, and osteoporosis have all been linked to sugar in the diet. Sugar-free or diet drinks are not much better. Kicking the soft-drink habit may allow you to enjoy other foods you have been denying yourself, or to lose some weight.
Eat more fiber and drink more water. This one is easy to adopt and doesn’t involve sacrifice. Experts have been telling us for years about the value of dietary fiber. Beans, fruit, vegetables, whole grain breads and cereals, and most nuts are all fiber rich as well as tasty and good for you. Water keeps you hydrated, which keeps your skin moist and aids in kidney function.
Go for prevention. Get a physical every year after sixty. Get a flu shot each fall. Ask your doctor about other vaccines that may be right for you. Older adults are much more susceptible to shingles and pneumonia. Vaccines exist for both of these diseases and most insurance will cover them. Make sure you get the appropriate vaccinations for travel if you like to go to more exotic locales. If you are sexually active and not in a monogamous relationship, get checked for sexually transmitted diseases (STDs) on a regular basis. The rates of STDs in people over fifty have skyrocketed in the last fifteen years.
Pay attention to your teeth. Ignoring your dental health in later life can have disastrous implications. Although you are probably less susceptible to decay at this point in your life, you are more susceptible to gum disease, which can affect your overall dental health. In addition, old fillings and caps break down over time and you may need to have them replaced. See a dentist for a checkup at least once a year.
Leaving or changing your job may be the perfect time to embark on a new way of living. Changing a habit is often easier when your daily routine is in flux. If you are in the process of retiring from your midlife career or cutting back your hours, this may be the ideal time to adopt new and healthier habits, physical, mental, and spiritual.
Ken Druck, in a NextAvenue.org essay based on his book, Courageous Aging, conceived of seven steps for self-care in later life:12
1.Make the decision to change the way you take care of yourself. This is a promise to yourself that you will do whatever it takes to become a happier, more fulfilled version of yourself.
2.Define your end goal. Get clear about your desired outcome and what it looks like. Write it down.
3.Make a list of the things/people you need to say “no” to. Stop over committing to people and things that don’t contribute to your well-being and don’t make you happy.
4.Lighten you load, unburden yourself and allow yourself some pleasure. Delegate tasks to others, talk about your journey and goals, and give yourself permission to be happy.
5.Listen to yourself. Take the time to just be. Listen to your inner voices. Quiet the negative voices, yours or others’.
6.Find or create self-care opportunities in all your relationships. Manage your relationships; don’t let them manage you.
7.Pat yourself on the back for a job well done. Take note of small changes and triumphs while allowing for new ideas and modifications of your plan.
Approach your quest for optimum health as a change to your entire ecosystem. Dr. Hendrieka Fitzpatrick, medical director of the Integrated Health Medical Center in Santa Fe, New Mexico adopted the term “ecosystem” to replace the expression mind-body connection. Dr. Fitzpatrick says “in any sustainable ecosystem, there is absolute dynamic interaction at every level. Thus, mind, body, and spirit are all reflections of our internal ecosystem, which is … a single
inseparable entity.”13
What does that mean? It means you will have the greatest level of success in attaining optimum health if you are in touch with how your thoughts and belief system coincide with your physical health. There are many ways of approaching this. Yoga is a good example
