Longevity is a popular term right now, but most of the time, it doesn’t only mean living more years, it really means aging well. For physicians, the goal is for their patients to not be limited in their functions, not missing events with their family, and avoiding the need for a skilled nursing home later in life. Ben Meyerink, MD Avera family medicine physician, highlights the simple things that patients can do now to set themselves up to age well and enjoy the latter decades of life.
1. Get Moving
“Movement is important at every age, but especially as you age. By that, we mean not only movement throughout the day, but especially some form of aerobic exercise as well. For most people, from a heart health standpoint, we recommend a minimum of 20 minutes in a row, at least three to five times a week. Any movement is good movement, but you want to do something specifically that gets the heart rate up for a prolonged period to help your overall cardiovascular health,” said Dr. Meyerink.
- Start a walking routine.
- Pick up a low impact activity like biking.
- Activities with others can also help accountability.
2. Choose Healthier Foods
“Diet matters for all ages, but as you age, it is much easier to lose muscle mass. It's something called sarcopenia and it's really important for people over age 65 to get enough protein per day. Because if you don't have that adequate intake and pair it with the right exercises and the right frequency of exercise, you will lose muscle mass and put yourself at risk of falls, fractures and osteoporosis. So it's really important to focus on those things even more so as you get older,” said Dr. Meyerink.
- Fresh is best. Shop on the perimeter of the grocery store.
- Diet is even more important that exercise as we age.
- Remember: “Nothing changes if nothing changes.”
3. Manage Stress
“We live in a really stressful world and everyone deals with stress and we care about it, not only from a mental standpoint, but it causes a lot of physical impairment with your body. Stress causes inflammation and a number of diseases can be worsened by too much of it. Everybody copes differently and I think a lot of people can find benefits through things like exercise, mindfulness and breathing techniques to combat stress. I also think a lot of it comes down to things like hobbies and community to help create some sense of purpose and outlets in a support system around you. We all need that, but I definitely see it in aging populations because as you age, it can be easier to lose those things and lose your sense of purpose so it's something really important to focus on,” said Dr. Meyerink.
- Find opportunities to unplug from technology.
- Make time for quiet reflection and meditation.
- A mental health walk can allow you to get exercise in as well.
4. Learn Something New
“When all of my patients are getting around retirement age, I actually try to have a discussion with them before they retire on what their plan is for the next phase of life. Because we all need something to wake up to every day and to keep us going and to motivate us. A lot of people do need to find some sort of transition once they retire, once they lose their identity through their work. For some, that might be something like pickleball or woodworking or something like that, but I also see a lot of people that will take up new hobbies. Volunteering is great and there are always plenty of opportunities in your community for that. These things really keep people not only moving physically, but it also keeps you sharp mentally and gives you fulfillment and joy and a new purpose that I really think helps people grow and stay healthy for years to come,” said Dr. Meyerink.
- A hobby like gardening can help you eat healthier and also start moving.
- A painting class can help with your mental health.
- Pickleball is a great way to connect with people and get exercise too.
5. Don’t Skip Your Doctor Appointments
“Of course, as you age, you are at more risk for more chronic diseases and while screening guidelines are for patients of all ages, our patients over 65, both men and women, have increased screenings that they need as they age. It's also just a way to check in with your doctor for them to see how you're doing in terms of your joints, your balance, your mental health and your diet. All of those things do change as you age. The recommendations we give somebody who is 25 is never going to be the same as somebody who is 65. So as your body changes as you age, it's important to stay in close contact with your care providers to know what you should be doing for where you're at in life,” said Dr. Meyerink.
- Annual checkups help keep you on top of your health.
- Catching things early is vital to positive outcomes.
- As we age, screenings and visits can become more frequent.
Learn more about primary care and healthy aging
