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Successful Aging
Most
people probably think of aging as a gradual physical decline from
middle age onward, eventually matched by a slowing down of the
ability to learn or perform intellectually. According to this view,
seniors inevitably become frailer, sicker and more dependent as they
get older.
A big problem with this conventional way of thinking is
that there are great variations among people: some seniors
experience fewer losses than others of the same age, and some
seniors continue to function better than many younger people.
Part of the explanation for these
individual differences is biological: differences in people's genes
influence the rate at which physical and mental functions change
with age as well as individual life expectancy. But only about 30%
of aging can be explained by biology. This means that most of the
changes that occur with age are associated with other factors - diet
and exercise habits, alcohol and tobacco consumption, psychological
traits, and the presence or absence of support from family and
friends.
Over many years, positive factors contribute to maintaining
a high level of functioning and negative factors contribute to
decline. There's a message of hope in this observation: by changing
damaging behaviors and conditions, we can improve our prospects for
successful aging.
What
is successful aging?
According to experts, a person is aging
successfully if he/she:
-
has a low risk of
disease-related disability;
-
has a high level of
mental and physical functioning;
-
is actively engaged
with life; and
-
can adapt to change
and compensate for limitations
Individual lifestyle
plays a big role in preventing, delaying or coping with some of the
common diseases and disabilities that emerge in later life and in
maintaining a high level of functioning. Although it's preferable to
adopt a healthy lifestyle at an early age and keep it for life, it's
never too late to change and to reap the benefits of healthier
living. Surprising improvements can be made, even very late in life.
Lifestyle is very strongly influenced by outside factors, such as
the people we associate with, where we live and the services that
are provided to enable seniors to age well. Local communities, the
voluntary sector and all levels of government therefore have roles
to play in creating the conditions that make successful aging more
likely for individuals. When the conditions are favorable, people
have the resources and incentives to stay healthy and engaged and to
cope successfully with limitations and changes.
Let's get physical
Physical fitness is one aspect of
health that truly is affected by the aging process;
inevitably muscles weaken and shrink, walking becomes slower,
aerobic capacity decreases and flexibility and balance are reduced.
A sedentary lifestyle accentuates these normal physical losses. But
the good news is that regular physical activity slows the rate of
decline and can even restore some lost capacity.
The
benefits of physical activity are impressive. Regular exercise
offers some protection against various cancers, heart disease,
stroke, osteoporosis, diabetes and Alzheimer Disease. It can even
negate other risk factors that threaten health. For instance, a
person who smokes and has high blood pressure, but who is physically
fit, is at lower risk than someone with normal blood pressure who is
a "couch potato". Exercise can reduce depression, stress, and the
likelihood of falls. It helps to maintain healthy body weight and
muscle mass, and provides a sense of increased control over one's
life.
Physical activity makes activities of everyday living easier
and helps persons with chronic disease, such as diabetes,
osteoporosis or arthritis, manage their conditions better.
Friends and family can encourage seniors to be physically active
by leading active lives themselves. Communities can provide parks,
walking paths, safe neighborhoods, snow removal and good street
lighting as well as local recreational programs. Long-term care
facilities can incorporate physical activity programs as part of
their daily activities; strength or resistance training in these
settings is particularly beneficial.
A matter of mind
One of the biggest fears of growing older is losing mental
capacity, leading to loss of independence, control and choice.
Psychological research reveals that loss in some intellectual
abilities is natural as people age. However, these normal declines
in the capacity to learn and remember shouldn't interfere with daily
functioning or threaten independence. Many intellectual abilities
can be maintained at a high level and some loss can even be
restored.
People who have a good level of education, good cardiovascular
fitness and a strong belief in their ability to handle various
situations are most likely to retain high mental functioning.
Engaging in activities that are new and intellectually challenging
stimulates the creation of new nerve connections in the brain.
Stimulating activities include reading, discussing current events,
playing chess, bridge or scrabble, doing crossword puzzles, or
taking a class for personal interest. Continuing to work can also be
a way of remaining intellectually alert. Learning and memory can be
improved with specific training and practice at all ages.
Governments and communities can foster seniors' continued mental
sharpness in many ways. These include: eliminating mandatory
retirement, creating opportunities and incentives for interesting
paid and unpaid work, promoting learning in social and recreational
programs and facilitating seniors' access to cultural institutions.
Connected and engaged
People
who remain actively engaged in life and socially connected to those
around them are happier, in better physical and mental health and
more able to cope with change than those who are less engaged and
connected. Social isolation increases the risk of poor health,
whereas the presence of supportive social relations (family,
friends, participation in local organizations or church groups) has
a positive effect on health.
Productive activity, either alone or with others, is a form of
social engagement. Being productive can mean earning money, but
there are many other ways of contributing through formal
volunteering or informally helping others. Providing support can
have great individual benefits because giving to others makes people
feel needed and valued. Communities have an important role to play
in fostering socialization and promoting engagement.
Making the best of life
Limitations and losses do occur as people age and diseases
happen. Adapting is an important aspect of successful aging because
it allows seniors to continue to exercise control of their lives and
maintain their well-being. Two researchers have described how
seniors adapt to declining capacities by a process of "selection,
optimization and compensation" (selection refers to limiting
yourself to what you are able to do successfully; optimization
means working harder and emphasizing what you can do rather than
what you can't; and compensation means doing things
differently).
They illustrate the process by referring to Arthur
Rubenstein, the celebrated concert pianist who continued to
perform well into his 80s. To offset a poorer memory, Rubenstein
limited his performance repertory to fewer pieces of music and
practiced more often. Because his fingers could not move as quickly
across the keyboard, he made slower movements even slower to
increase the contrast between fast and slow tempo.
Seniors can adapt well to general "crisis" situations, and coping
with stress can actually contribute to successful aging. Manitoba
researchers studying seniors who had been affected by the 1997 Red
River flood found that those who had sufficient time to prepare for
the crisis coped well, despite the increased stress and anxiety they
experienced. Researchers also observed that intellectual functioning
and self-reported health actually improved for seniors who were most
exposed to the crisis situation.
"Successful aging" according to seniors
In most research on the topic, success has been defined by the
researchers rather than by seniors themselves. Indeed, defining
success as the absence of disease and continued high physical and
mental functioning and engagement boils down to saying that the
person who ages best is the one who ages least.
Seniors themselves have a broader understanding of what it means to
age successfully that reflects their personal experience and values.
California researchers recently concluded that when success is
based on seniors' own definitions rather than definitions limited to
absence of disease, level of functioning and engagement, a higher
percentage of seniors were aging successfully. They also noted that
many with chronic diseases felt they were successful while others
with no chronic disease rated themselves as not successful.
University of Manitoba researchers reported twenty different
meanings of successful aging given by a large group of Canadian
senior men. Besides good physical and mental health and engagement
in life, these senior men felt success included things like loving
relationships, graceful acceptance of change, moderate living,
having goals and a sense of humor (one man in the study quipped: "I
don't know yet, I'm only 85.") Most important, seniors who rated
themselves as aging successfully were happy.
Wisdom for all times
When he was almost 60, Cicero, the Roman philosopher and
statesman (106-43 B.C.) captured his musings in an essay entitled
"On Old Age." Like many seniors today, Cicero did not regret his
lost youthful vigor, but sought to make the most of the abilities he
had. In his words: "Use whatever you have: that is the right way."
He delighted at the opportunity of his later years to devote more
time to earlier interests and to take up new ones.
As policy-makers and service-providers plan for an aging society,
they would do well to listen to seniors themselves in determining
how to promote successful aging: "opportunities" and "choices" are
the operative words.
Source:
The Public Health Agency of Canada
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Some Lessons From Centenarians |
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Based in part
on a study of seniors aged 100+, here are 6 key ways to live a long
and successful life, listed by the acronym "AGEING".
Attitude: be optimistic, assertive, outgoing and
sociable.
Genes:
choose your parents well: 30% of aging is due to genetic makeup.
Exercise: regular physical activity contributes to
vitality and quality of life.
Interests: do new and different things, especially things
that challenge you intellectually, to keep your mind in shape.
Nutrition: eat nutritious food and maintain a healthy
body weight. A little alcohol is good too.
Get
rid of smoking: this is VERY important; a few people are
not affected by smoking, but most smokers live shorter and sicker
lives. |
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Source: Thomas Perls, "Forty Forever." Unpublished
keynote presentation to the Canadian Association on Gerontology,
Montréal, October, 2002. |
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