How do you keep fit in old age?

How do you keep fit in old age?

Staying fit as you age isn't just about exercise, according to Fortune Well, experts advise prioritizing the following four habits:

1. A workout for the body and the brain

Maintaining physical activity can prevent injuries and help the body heal faster when they occur, plus it's closely linked to good mental health and brain function.

Professor Kirk Erickson, Director of Translational Neurosciences at AdventHealth, who studies the plasticity and modifiability of brain systems, has found that physical activity is one of the best ways to keep the brain healthy throughout its lifespan.

Erickson's research shows that with age, the brain, specifically the hippocampus, which is responsible for memory formation, shrinks. Exercise can help maintain this part of the brain and, in some cases, increase its volume. Prof Erickson says the effects are better the longer you engage in these habits, so it's a good idea to start at a young age, adding that of course benefits can still be reaped if a person starts later in life.

He explains that over time, a person can find themselves able to recall memories and information more easily and have improved executive brain function and a longer focus period when their mind is at its best.

Professor Erickson recommends moderate exercise, such as walking, five days a week for 30 minutes. Aside from walking, strength training helps combat age-related muscle loss, says Dr. Gary Small, chief of psychiatry at Hackensack Meridian Health, and can lead to an extended life span. Balance exercises can also help prevent slips and falls, which are a leading cause of injury in adults age 65 and older.

Jasmine Marcus, a physical therapist at Cayuga Medical Center in Ithaca, where she works with patients of all ages and levels of physical activity, recommends exercise, noting that if a person is new to it, they can start with a type of group fitness class aimed at raising their feet. heart rate

2. Enhance mental fitness

Small also recommends doing activities that keep the brain in shape. One study showed that the simple act of reading articles online and Googling topics provides valuable mental stimulation. Doing crosswords, reading books, playing games, pursuing hobbies, and daydreaming sharpen the mind.

Small says that just 10 minutes of meditation a day can improve mood and cognitive agility, rewire the brain and strengthen neural circuits.

3. Social activities

Dr. Vivek Murthy, US Surgeon General, issued a warning this year of an epidemic of loneliness in the United States, which is taking a toll on public health. The results of one study also equated a lack of social contact with smoking up to 15 cigarettes a day. Other studies show that social connection reduces the risk of early death. So, social and emotional fitness is key to aging well.

4. Good sleep habits

Sleep becomes more difficult with age, says Professor Jamie Zitser, scientific advisor and reviewer at Rise Science, as it is common for many older people to go to bed late and get up early.

“Humans are programmed to stay awake for 16 [hours] and sleep for eight hours,” Professor Zitser explains, noting that “the ability of older people to do this diminishes, so they have to work a little harder to get enough quality hours of sleep.”

Professor Zitser advises that the bedroom be far from noise and that its temperature be moderate, explaining that with age, a person becomes more sensitive to caffeine, so one should avoid drinking coffee in the evening, warning that sleeping for very short periods or spending an intermittent night of sleep can That leads to severe cognition problems the next day. In the long term, lack of sleep is associated with serious health conditions, including depression, Alzheimer's disease and cancer.

Professor Zeitser recommends finding a way to relax before bed, and while some experts caution against using electronics well in advance of going to bed, Professor Zeitser says watching a TV show can be beneficial if it means a person will feel more relaxed and ready for sleep afterwards.

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