Afraid of getting old? 7 essential "health deposits" you can make today for a healthier future

I’ll be the first to admit it. I’m terrified of getting old. Well actually, let me clarify. I am not so much afraid of getting old, as I am of getting sick and old. I don’t want to be that person who has to consume a mountain of meds every morning, my stomach filled with pills before even taking my first bite of breakfast.

It makes me sad to see so many people living like this. In a system that keeps you alive but not well. Living in a system that encourages such heavy dependence on medications and expensive treatments but invests so little on affordable prevention and wellness. It isn't easy to sit idle and watch a system which puts heavy emphasis on quantity of life over quality of life.
 
I know that nobody actually wants to get sick. It’s not something that anybody aspires to. It just slowly creeps up on us over the years when we aren’t paying attention. It’s no one’s fault really. It just happens. But I don’t want it to happen to me and I’m assuming you probably don’t want it to happen to you. So we need to start paying attention to our actions today.
 
Now please don’t get me wrong. Of course it is my desire to grow old. The alternative would be to die young! But I’ve seen enough as a nurse to be concerned about what possibly awaits me if I am not mindful of my actions today. So I’ve made it my mission to learn and to share everything that I can about how to age gracefully. And so far what I’ve learned has been rather comforting.
 
Being a nurse, I view the world through a certain lens. Sadly, I have grown accustomed to witnessing death and despair on a daily basis. But because of this overexposure to loss, I have also learned to seek hope wherever I can. This means that I am forever searching for alternative ways to live and to age.

There is hope
I regularly scan the world around me, in search of inspirational stories. It’s what keeps me sane and it’s what sustains me in my profession. I look for examples of older adults whom I want to emulate. Mostly, I seek to understand what exactly they do differently that keeps them so healthy and vibrant. What I see when I view the world from these lens is what I want to share with others.
 
One thing that I am beginning to learn is that getting old does not necessarily have to correlate with getting sick.  Yes, the aging process takes a toll on the body. Progressive wear and tear is normal. But there are things that we can do to manage the speed and intensity at which this decline happens. When I look beyond my typical caseload of patients, what I see around me are countless examples of older adults who have somehow avoided the most common lifestyle diseases that plague so many. How do they do it?

My role models
There’s the 65-year-old gentleman that passes me every day on our respective morning walks, on his way to complete his daily 5-mile loop. His walking regimen led him to not only kick type 2 diabetes but also to a 120-pound weight loss.

Then there’s my dad who’s pushing 70 but still jogs 3 miles every morning and then sometimes walks another couple miles in the evenings. This is in addition to his frequent kayaking, bicycling and camping excursions.

There’s my 87-year-old neighbor that does his brisk 3-mile walk in the mornings, rain or shine, every single day.

There’s my 67-year-old friend who’s quite the gym rat but also makes sure she completes at least 15 miles of walking every week.
 
But the benefits of staying active are more than anecdotal. Research is demonstrating that we can decrease the chances of succumbing to a wide range of ugly diseases by staying active.  Moreover, gains in strength and endurance can be achieved at any age. Sure, the gains may not be as significant or come as quickly when we are older. But significant gains can still be made.

Regardless of your age, there are things you can do today that can give you the momentum that you need to take you into a healthy tomorrow.  Think of your health as an investment account. What can you deposit today that you’ll be able to withdraw tomorrow?

1.) Keep your bones strong
Our bones reach peak density when we are between 25-30 years old. After 40, we start losing bone mass. This loss in bone density makes it easier for our bones to fracture. A fractured hip in our senior years can be a death sentence. As we get older more bone is broken down than can be replaced. This is depressing to think about. But there is hope. One of the best ways you can protect your bones from losing mass is by engaging in regular weight bearing/strength training activities. Easy examples include: any sort of weight lifting activity, brisk walking, dancing and aerobics.
 
2.) Engage your muscles
Muscles get progressively weaker when they are not being used regularly. This leads to something called “atrophy”.  The key to preventing muscular atrophy is by engaging in regular muscle building activities. Using dumbbells, kettle bells, resistance bands, weight machines or even just your own body weight are some of the things you can do to keep your muscles strong. As mentioned above, strength training is not only great for your muscles but is also great for bone health.
 
3.) Improve your balance
One of the scariest things that can happen to an older adult is a fall. This may not be something that’s on your radar yet but it could be one day. It is all too common for your balance to worsen as you get older. I hear about falls regularly in my line of work. Falls are terrifying for my clients to experience and almost equally terrifying for their families to witness. There are simple ways to keep your balance strong, including doing yoga, Pilates, walking, Tai Chi, heel-to-toe walking, or simply practicing standing on one foot! Keeping your core muscles strong is also important for balance.
 
4.) Maintain good posture
Eventually all of the years spent hunched over our desks and screens will catch up to us. Poor posture doesn’t happen overnight. It often sneaks up on us. Poor posture can lead to back pain, joint problems and muscle tension. Being mindful of your posture during the day is key. Keep your shoulders back and relaxed, sit/stand tall and don’t slouch! Yoga can also be great at strengthening those core muscles that can support good posture.
 
5.) Stay flexible
As we age, our joints stiffen and our muscles and tendons lose elasticity. Simple stretching can preserve and improve flexibility. Swimming and yoga are also great at improving flexibility. My 70-year-old father reaches down and touches his toes 30 times per day. When he began, he could hardly reach his shins. Now he can easily reach his toes. This goes to show improvements can be made at any age. A simple Google search can also provide a plethora of easy stretching activities that are sure to keep you nimble!
 
6.) Keep your brain sharp
Exciting new research is showing that exercise can potentially stave off cognitive decline and vascular dementia (the second most common type of dementia, after Alzheimer’s). Exercise helps by increasing blood circulation to the brain and by releasing protective chemicals. Exercise can also maintain neural connections in the brain. The good news is that studies are showing that just 30-60 minutes of exercise several times a week may be enough to reap these benefits. 
 
7.) Keep your heart and lungs strong
The heart is a muscle. This means that to keep it strong it must be exercised regularly. Let me be the first to tell you that heart problems are no fun! Aerobic exercise is a great way to keep your heart pumping efficiently. Examples of cardio activities are: cycling, swimming, brisk walking, jogging, elliptical, jumping rope and basically any other activity that makes your heart beat faster. When your heart is beating faster you are also breathing faster which is great for your lungs too.
 
It’s an inevitable fact that we will all slow down a bit as we age. But slowing down does not equate to becoming immobile. You can build up what I call your “wellness reserves” today by incorporating these simple activities into your daily life.
 
Call to action
Envision yourself as an older adult. If you already are an older adult, envision yourself even older! What do you hope to see yourself doing in the future? Volunteering? Chasing your grandchildren around? Sightseeing around Paris? Gardening? Outdoor adventure? Activity clubs?

There is no reason that you can’t do the things you want to do just because society deems you a “senior”. There are plenty of older adults doing just these things and more. But to make this life a reality you have to build up your wellness reserves today. There is no time to spare. No one hopes to end up immobile, in pain, or receiving long-term care. It just happens when we aren’t paying attention. 

I’d love to read about the activities and exercises that you do every day to stay healthy. Please leave a comment below to help inspire others about your healthy aging journey!