Part 2: The Three Steps Every Adult Should Take to Age Well

In order to discover the true secret to aging well, it makes the most sense to study those that are currently living well and healthy into their 90's.  Although genetics can play a role in one's longevity, we now understand that our environment greatly affects how our genes are read and utilized by our body. Many of these "Healthy Agers" did not always eat perfectly or run daily marathons, but there do seem to be some common themes that I have encountered as I have cared for these seniors in my practice.

                        Common Characteristics of Those Who Age Well

• Maintain a sense of community and feeling of being connected to others
• Emphasize daily physical activity
• Continue to  have a passion for something in life
• Cherish the ability to laugh at oneself

These characteristics led me to my second crucial step in aging well.

                     Step 2: Join a Group or Team to Do Your Physical Activity

I have seen no better example of this than United States Master's Swimming. Going to the National Master's swim meet is like a scene from the movie "Cocoon" where the seniors become rejuvenated from alien powers. At this meet there are 90+ year olds swimming the mile, 200 butterfly and 400 IM and doing it with a smile on their faces. One race I witnessed I will never forget. The swimmer was 92 and was beat by one other swimmer the same age in the 200 breast stroke. He got out of the pool, came over to me, grabbed my arm and said next year he is going to train harder and come back faster! That is not someone spending their time watching Wheel of Fortune and waiting to die. Most importantly, after he made his proclamation to me he walked away with a smile on his face and could not walk 5 feet without someone hugging him or wishing him well.

For those that like athletics there are adult teams in many sports like swimming, tennis, golf, soccer, and softball that are set up for adults of all ages. I guarantee you when my alarm goes off at 4:12 in the morning, I almost never jump out of bed eager to dive into a cold pool. But what truly motivates me is the fun I will have with the other great people I swim with in the morning not the least of which is my beautiful wife. Throughout practice we will joke, support and laugh at each other and this makes the day always start off well. By being a part of a team I not only stay motivated to remain physically active, but I also develop my sense of community and belonging to my group of friends. The team aspect and goal setting keeps me passionate about my sport and gives me something outside of work to focus on to keep me balanced. In a sense, all those characteristics I have seen in healthy geriatricians are fostered by team based activities.

Now some people do not like to compete and fortunately there are many group activities that are not sport based. Dancing, zumba, walking groups, water exercise classes, yoga classes just to name a few are all wonderful group activities that can be shared with others with the same benefits. Just make sure that you always work in conjunction with your health care provider and get his or her approval on what ever activity you decide to pursue so that you always remain safe while having fun.

Step 3: Cook and Do Your Physical Activity Mindfully

Emotional wellness is so important to our health, but often the most difficult to cultivate. I highly recommend breathing exercises, meditation, yoga, biofeedback and many other mind body activities, but perhaps the most important thing we can do as we age is not look forward or backward but instead learn to focus and appreciate on what we are doing at this moment. This is what we call mindfulness and as you become better at it your body's relaxation response and resilience will improve.

Both cooking and physical activity are tailor made for mental focus. When cooking on a hot stove or cutting vegetables with a sharp knife staying focused on the task at hand should be second nature. Likewise, exercising in a group is a great time to leave the stresses and worries at home since you cannot address them while exercising anyway.  Why not give your mind a break while you focus on your physical body. Being passionate about your activity and feeling supported by your friends will make mindfulness come easy while you exercise. In time, you may find your ability to be mindful will extend to other activities of your life.

Think of a boy on a bike riding down a large hill without stopping. Without using the breaks the boy will quickly lose control of his bike and be in danger of crashing. However, if the boy breaks on occasion while going down the hill he will arrive safe and with a smile on his face. The same is true for our stress during the day, we need our "brakes" and mindful cooking and group physical activity are great opportunities for these escapes.

My Rubric for Healthy Aging in Just Three Steps

So after 13 years of expensive science and medical education and over a decade and a half of private medical practice, I believe there are really only three major areas to focus on to age well. If you can embrace home cooking, engage in "team" activities" and do both of these with passion and focus then all the other health and wellness issues we worry about will take care of themselves.

Because I feel United States Masters Swimming is a wonderful organization for all adults over 18 regardless of any previous experience in the sport, I will list their web site for those interested in exploring it further. http://www.usms.org/

Have fun with these recommendations and as my swim mates always say "YOLO!" You Only Live Once.

Be well,
Dr. Lane MD