Do you ever find yourself thinking about what healthy aging will look like for you? Sure, genetics are a factor, but surprisingly, not as much as you may think. Studies show about 90% of our health relies on our environment, including nutrition, stress levels, sleep habits, and physical activity.
We can’t change our genes. But the good news is we can have an impact on whether our genetic makeup becomes our destiny. If genes account for only 10 percent of human disease, that means we can affect our health – positively or negatively – with our behaviors. Let’s focus on the areas we can control to keep life moving in a positive direction.
3 Key Factors in Healthy Aging
Nutrition
Sleep Habits
Physical Activity
1. You are what you eat.
We’ve been told our whole life that we are what we eat. What if it was absolutely true? Nutrients from the foods we eat feed our cells – from our skin and hair to the muscles, bones, and key systems in our bodies. Eat fat – get fat. Healthy dietary patterns can increase our energy and improve our ability to exercise.
There are so many compelling reasons to eat healthy! Not only can it potentially prevent diseases, but overall, you can have an improved quality of life. Everything you consume plays its part in cell regeneration and repair as well as maintaining a healthy immune system.
10 Examples to Use This Instead of That
Applesauce instead of oil when baking
Eat brown rice instead of white
Egg whites instead of whole eggs
Multigrain or whole wheat pasta instead of white
Low-fat cheese instead of full-fat
Fat-free yogurt instead of sour cream
Fresh herbs and spices instead of salt-based
Skim or low-fat milk instead of cream
Whole wheat flour instead of all-purpose flour
Good nutrition is a cornerstone of health and wellness. Combined with healthy sleep habits and physical activity, what you eat can greatly impact your aging process. Take small steps and substitute healthy options where you can and start watching your health improvements add up.
2. “Even a soul submerged in sleep is hard at work…”
Aptly described by the Greek Philosopher, Heraclitus, sleep is a busy time. Adequate sleep is key for healing and repairing our bodies, and without this nightly rejuvenation, we are at risk of dysfunction and disease. Our bodies use each time of rest to clean up the damage from the day and reset our internal homeostasis.
Homeostasis: the state of balance within all physical systems needed for a body to function properly and survive
Source: webmd.com
Sleep deficiency is linked to many chronic health problems and can lead to injury, obesity, and depression. So tired you can’t think straight? That’s a real thing. Sleep deprivation affects the function of brain cells and interferes with their ability to communicate with one another. Loss of sleep impacts your ability to focus and pay attention, so you are less likely to make healthy choices in eating and exercise.
Preparing for a Good Night’s Sleep
Dim lights
Hot shower or bath
Listen to relaxing music
Read
Turn off electronics 60-90 minutes before bedtime
When we have a bad night’s sleep, we can see it in our faces. We feel it in our energy level and our focus (or lack of) the next day. Long-term sleep loss interferes with healthy aging, disrupting chemical levels and activating genes that, over time, take a toll on our bodies.
3. Consistent exercise habits are key to healthy aging.
Work smarter, not harder, to keep exercise as part of your routine. It’s not all about pumping iron and vigorous aerobic exercise. Get movement into your daily routine and watch your health benefits grow.
Weight training and resistance work are important but start with an exercise goal that makes sense to you. At least 30 minutes of moderate aerobic activity each day will get you moving in the right direction. Overwhelmed by the thought of 30 minutes each day? Start by simply standing up.
Standing Exercise:
Stand up from a seated position 10 times at least three times per day
Advanced Standing Exercise:
Stand up from a seated position 10 times at least 3 times per day without using your hands
Exercise should be fun and not stressful. Choose activities that will add to your life and not be a burden. Moderation and consistency are the keys to success and even slow-movement activities like yoga and walking will have a noticeable impact on your health and, ultimately, your aging process.
Quick Exercises for Healthy Aging Anyone Can Do
Looking for a way to add more movement to your day? Check out these quick exercises and incorporate them into your daily routine. It won’t be long before you are feeling more energetic and ready to add more life into each and every day!
Abdominal Muscles
- While laying down (or sitting in a chair), take a deep breath and tighten your abdominal muscles
- Hold for 3 breaths and then release
- Repeat 10 times
Wall Pushups
- Stand facing a wall, about 3 feet away, with your feet shoulder-width apart
- Lean forward and place your hands flat against the wall
- Keep your back straight, not sagging or arched
- Lower your body toward the wall and then push back
- Repeat 10 times
Shoulder Blade Squeeze
- Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades towards each other
- Keep your shoulders down, not up towards your ears, and hold for 3 seconds
- Release and repeat 8 – 12 times
Toe Taps
- Sit in a chair with your feet flat on the floor
- Keep your heels down and lift your toes
- Repeat 20 times
Heel Raises
- Sit in a chair with your feet flat on the floor
- Keeping your toes and the balls of your feet on the floor, lift your heels
- Repeat 20 times
Knee Lifts
- Sit in a chair and with your arms not pressing the armrests, lift your knee
- Your knee and the back of your thigh should be 2 -3 inches off the seat
- Pause for 3 seconds and slowly lower your knee
- Repeat 8 – 12 times and then switch to the other knee
Shoulder and Upper Back Stretch
- Bend your right arm, raising it so your elbow is chest level, and your right fist is near your left shoulder
- Place your left hand on your right elbow and gently pull your right arm across your chest
- Hold for 20 to 30 seconds
- Repeat with the opposite arm
Ankle Rotations
- Sit in a chair, lift your right foot off the floor, and slowly rotate your foot 5 times
to the right and then 5 times to the left
- Repeat with the left foot
Source: Healthline.com
Create a positive habit by starting each day with these simple exercises. You will see your range of motion improve and find daily activities become a little easier. Build up to moderate endurance activity slowly and make a little bit of time every day to improve your strength, flexibility, and balance.
It is Important to Keep Life Moving
If you are overwhelmed at the thought of changing your lifestyle, get guidance from an Occupational Therapist on creating better health habits. From exercise routines to adaptive equipment for your home and car, a qualified Occupational Therapist can help build your confidence and develop a lifestyle for healthy aging. Don’t let your behaviors stand in the way of a life you’ll love living! Change your nutrition, sleep, and exercise habits with the expert guidance of a therapy professional.
Choose an Occupational Therapist who can empower you with health goals in the comfort of your home. When they understand your environment, they can better help you overcome even the smallest obstacles that are keeping you from becoming your best self. Whether you are just beginning to explore healthy habits or need some encouragement to keep going, an Occupational Therapist can evaluate where you are at and help move you forward.
Empowering programs and compassionate service are two reasons Mobile Medical Services is a Resource We Love. Learn more about Occupational Therapy that comes to your home and helps you establish good habits for healthy aging in the Resources Section of our Blog.