A Few of My Top Recommendations for Vibrant Aging
Looking back over my years as a vibrant aging coach and gerontologist, a few best practices have emerged from the research as game-changers for aging more vibrantly and staving off cognitive decline. I have written extensively about all of them here (see below for links) and I thought giving you a quick cheat-sheet recap might be a helpful reminder for you to consider adding these into your day.
1. Our Current Magic Bullet
Exercise: walking, swimming, cycling, Pilates, weightlifting, dancing, vigorous gardening, and even some very active housecleaning. Doing any of these five times a week will raise and sustain an increased heart rate for 45-60 minutes and will literally add more vibrant time to your lifespan. You can read more about the #1 type of exercise according to my Nobel Prize winning Girl Gang.
After years of study and analysis, exercise has broken away from the pack as the best way to do the most good for our body, mind, and spirit. It’s not the only recommendation, but without it we suffer the greatest decline of all three. Built to move, we flourish when we challenge ourselves physically and move our body daily in some sort of exercise.
Both walking and dancing, the lowest equipment-requiring exercises, rate at the top of the charts. Walking outdoors ups the gains even further, as I describe in this video. While, dancing may be the best exercise to stave off dementia.
2. Get 7-8 Hours of Sleep Almost Every Night
We have heard this advice since we were just wee ones ̶ we need enough sleep to function optimally.
Continuing, conclusive research has emerged on the detrimental effects on our brain and body when we are consistently sleep-deprived. The story is rather grim and not easily reversed.
The good news is we can stop the decline by making sleep a priority. As older adults will attest, getting enough good quality sleep becomes more elusive. To help, I offer several suggestions:
By simply adding even fifteen minutes every few days to a currently sub-optimal number of sleep hours, our body will expand into those extra minutes of slumber with gratitude. Reaching 7.5 hours (splitting the difference), we give our bodies time to fully recharge.
You will be AMAZED at the difference in your energy levels and memory recall!
3. Forge and Foster Strong Social Connections
Many of our social connections frayed or disappeared during Covid, and now we sometimes/often find ourselves feeling lonely and isolated from our fellow humans.
Studies of the longest-living societies put the best practice of creating strong social connections as perhaps the key to a long and healthy life. It also might be the hardest for many, since it does involve getting out there in the world to meet new friends and strengthen existing relationships.
Even adding more telephone or FaceTime into your week will be a huge boost for your well-being. The pay-off of making the effort is off the charts in terms of over-all health. Have a look at how social connections impact our health and how holiday visits increase meaningful connections.
This is a great place to start. With these three practices added to your life, you will definitely add more vibrant life to your years!
Until next time… Be Vibrant!