Active Aging Presented by Public Health Seattle-King County
Growing older is a natural part of life. For some people, however, navigating age-related physical and mental changes is challenging. Research shows that maintaining a positive outlook toward aging can lead to longer, healthier lives.
One study published in JAMA Network Open found that participants with higher aging satisfaction had a 43% reduced risk of mortality and improved health and well-being. Another study published in the Journal of American Geriatrics Society found that optimism about getting older may promote health and longevity overall.
So, how can you stay optimistic about aging? Follow these tips to get started.
Change Your Negative Age Beliefs
Negative beliefs about aging can negatively impact health, according to Becca Levy, a professor of epidemiology at Yale and the author of “Breaking the Age Code: How Your Age Beliefs Determine How Long and Well You Live,” via Forbes.
Levy suggests keeping an age belief journal to recognize and change negative thoughts and perceptions of aging. To do this, write down every portrayal of an older person you see on social media, in a movie, or in a conversation. Decide whether each depiction is positive or negative, and use that awareness to shift your perspective about aging to something positive.
Stay Socially Active
According to the CDC, loneliness and social isolation can increase health risks for adults 50 and older. This includes a significant increase in the risk of premature death from all causes and a 50% increased risk of dementia.
Losing friends and family members throughout life is difficult. Meeting new people and forging new social connections can help alleviate loneliness and brighten your mood. To cultivate new relationships, volunteer for a local nonprofit, participate in a community project or join a club.
Practice Mindfulness
When you practice mindfulness, you pay attention to your thoughts, feelings, and sensations in the present moment and accept your experience. Some people do this through meditation, and others focus on their changing experiences, according to Greater Good Magazine at UC Berkeley. Mindfulness can help:
- Prevent depression and anxiety
- Improve cognition
- Fight disease
- Manage pain
- Improve overall quality of life
Mindful breathing, mindful walking, and meditation are ways to practice mindfulness.
Learn a New Hobby or Skill
Learning a new hobby or skill later in life flexes your mental muscles and offers opportunities for new experiences and achievements that can boost your confidence. Plus, it’s a wonderful way to meet new people who share your interests and form new bonds.
Think about things you’ve always wanted to do but never got around to doing. You could go fishing, play golf, take a cooking or cake decorating class, learn a foreign language, try knitting, make candles, learn photography, or go birdwatching. The possibilities are endless.
Most importantly, having fun and doing things you enjoy helps reduce stress and improves your mental well-being.
Stay Physically Active
Regular exercise is essential to a healthful lifestyle for people of all ages. Staying physically active as you age has multiple benefits, according to BioMed Research International journal. These include protection and prevention against cardiovascular disease, stroke, diabetes, and some kinds of cancer.
Physical activity can also improve mental health, slow the onset of dementia, and improve quality of life. It can also improve your emotional, psychological, and social well-being.
Note: You should always consult your physician before starting a new exercise routine and follow medical advice and recommendations for your circumstances or physical limitations.
According to the Centers for Disease Control and Prevention (CDC), adults 65 and older “need at least 150 minutes a week (for example, 30 minutes a day, five days a week) of moderate-intensity activity like brisk walking.”
Or they need 75 minutes a week of vigorous-intensity exercise like running, jogging, and hiking. Furthermore, they must do strengthening activities at least twice a week and balance exercises.
Dancing, swimming, doing yoga, chair exercises, and using resistance bands are low-impact physical activities.
Keep a Gratitude Journal
According to Forbes, gratitude is a positive emotion, and research suggests that doing gratitude exercises may lead to positive outcomes.
In a gratitude journal, you write down things you are thankful for daily. You can write them in a notebook, journal, sticky note on your fridge, chalkboard, or dry-erase board. However you do it, acknowledging what you are grateful for promotes positivity that can boost your spirits about life.
Practice Smiling
According to Psychology Today, the physical act of smiling has multiple benefits. Research from the University of Missouri-Kansas City (UMKC) shows that smiling can help you look younger and thinner. Plus, smiling brings more pleasure to your brain than eating chocolate and elevates your mood. If you want to feel more positive, smile.
Though everyone handles aging differently, following these tips can help you embrace and enjoy growing older, live healthier lives, and maintain a positive outlook.
