SPRINGFIELD, Pa. – In a commodity-driven culture like the United States, where youth is many times equated to power and beauty, aging can seem like a negative process. And while it is true that some things are lost in the aging process, other things such as wisdom and insight, only grow with time. From all your life experience you’ve undoubtedly learned that sometimes the only thing that needs to change in order to turn a seemingly negative event into a positive one is your perspective. While changing thought processes which have been ingrained over many years can seem overwhelming, the truth is that to a great degree, you get to decide how you will experience the world as you age. As famous suffragist Susan B. Anthony once said, “The older I get, the greater power I seem to have to help the world; I am like a snowball¾the further I am rolled the more I gain." Each stage of life has its own drawbacks and benefits; in order to enjoy your life and reap the benefits of your particular life stage, it is important to remain healthy and active in three ways: physically, spiritually, and emotionally.
Physical Health
Check with your doctor! As we age, our health care needs become more precise. Getting an annual physical will help your doctor stay on top of any medical conditions you may have so you can continue to stay active. In addition, he or she can put together a plan to help you manage any limitations you might have, which may include lifestyle changes, medications, and regular exercise. Your doctor may even suggest ways to improve fitness that you hadn’t ever thought of, like lifting cans of peaches while watching television.
Get Moving! It’s no surprise that the best way to stay physically healthy is to stay physically active, and that doesn’t have to mean spending all day at the gym. As William Zirker, M.D., M.P.H., chief of the Division of Geriatrics at Crozer-Chester Medical Center and medical director of CKHS Senior Health Services, says, “Getting regular physical exercise is one of the best things we can do to stay healthy as we age, and there are exercises almost anyone can do to keep themselves active. If you have a condition such as arthritis, which can make some types of exercise painful or uncomfortable, swimming is a great way to alleviate the stress on your joints and maintain your flexibility.”
Most important to making exercise a part of your daily life is finding something you like. If traditional exercise doesn’t appeal to you, try thinking outside the box. For example, gardening vigorously with your kids or grandkids for 10 minutes provides the same health benefits as walking on a treadmill for 10 minutes.
Crozer-Keystone’s Healthplexâ Sports Club offers several Wellness Programs for those who are overcoming a medical condition or those who may otherwise not be able to exercise independently. Available to both members and non-members of the club, programs are taught by certified exercise specialists and health care professionals. Costs are involved for non-members. Other fun ways to exercise include activities such as line dancing and T'ai Chi.
CKHS also offers a Senior Support Line, 1-800-CKHS-KEY (1-800-254-7539) that can help connect seniors to local and national resources. You can also check us out on the Web at http://srhealthservices.crozer.org.
Make It Last! Most physicians recommend getting between 30 and 60 minutes of exercise a day, which can be easier to fit into a daily schedule than you might think. By making small changes to your routine ¾ such as parking farther away from stores in order to get the benefit of a little extra walking, or replacing the movie part of “dinner and a movie” with a sunset walk through the park ¾ can add valuable minutes of activity to your day. If you break it up throughout your day, whatever amount of exercise you and your doctor decide is right for you can seem much more manageable than if you try to do it all at once. And remember, it’s never too late to start moving. “Even those who begin an exercise regimen later in life benefit a great deal from being physically active," Zirker says. "Studies have shown that senior citizens who get regular exercise can lower their blood pressure and cholesterol, and generally feel more alert and less depressed. By making a commitment to staying active and eating healthily, you can not only improve your physical condition, but also heighten your mental clarity and overall feelings of well-being.”
Eat Well! There is no reason why healthy eating has to be a chore. For a storehouse of healthy, tasty recipes check out http://www.deliciousdecisions.org/cb/rec.html for the American Heart Association’s free, online cookbook which you can customize to your eating preferences. You can also check out your local bookstore for the print version. Both offer heart-healthy recipes ranging from bananas foster to pork roast with horseradish and herbs.
Spiritual Health
Give of yourself! The goal of many religious or spiritual organizations is to give back to the community, and the wisdom you’ve gained from years on this earth make you a prime candidate to volunteer your time. In addition to the benefits you would be imparting to others, research has shown that those who volunteer enjoy better health, form new friendships, and perhaps most importantly, feel as though their life has a renewed purpose and focus. There are volunteer opportunities available in almost every area you can imagine ¾ from helping to plant a community garden to mentoring a child or helping businesses to run more efficiently. You can even volunteer at one of Crozer-Keystone’s five hospitals. For a list of volunteer opportunities with every level of time commitment, go to http://www.seniorcorps.org. For more information on volunteer opportunities at Crozer-Keystone, visit www.crozer.org and click on the link for the hospital that interests you.
Have Faith (Everyday)! As Barbara Alexis Looby, administrative director of CKHS Senior Health Services, says, the most important thing to achieving good spiritual health is understanding how important the connection is between body, mind, and spirit. “As we age, connections are what give us strength and a reason to keep giving of ourselves," she says. "Someone who has a spiritual center and is truly connected to her mind, body, spirit, and loved ones tends to feel more complete.” Schedule time each day to meditate, like you would an appointment or lunch with a friend. And meditation doesn’t have to mean chanting while sitting with your legs crossed like a pretzel. It just means taking time out each day to be quietly mindful of your surroundings, grateful for your blessings, and feel whatever you’re feeling in that moment.
Emotional/Mental Health
Go Global! The key to aging gracefully is keeping your mind as agile as your body and challenging yourself to try new things. Traveling is one great way to expand your mind and see something new. If a trip around the world isn’t quite in your budget, check with your local tourist bureau for hidden treasures closer to home. For tourist attractions in Pennsylvania, call 1-800-VISIT-PA (1-800-847-4872) or visit www.visitpa.com. In New Jersey, call 1-800-VISIT-NJ (1-800-847-4865) or go to www.state.nj.us/travel, and for fun outings in Delaware, go to www.visitdelaware.com. Many of these attractions have discounts for senior citizens and are handicap-accessible, making it even easier to challenge yourself and keep your mind sharp!
Exercise Your Mind! Always wanted to go to college? Now’s the time! Many high schools, senior centers, and universities offer continuing education classes in a variety of different subjects, from African-American literature to art history to Middle Eastern politics to tutorial computer classes, at a reduced rate for senior citizens or for those who want to audit a course instead of taking it for college credit.
Enjoy Your Space! If limited mobility is an issue for you that does not mean your mental health must inevitably decline. According to Kevin Caputo M.D., chairman of the Department of Psychiatry at Crozer-Chester Medical Center and chief of the Section of Psychiatry at Taylor Hospital, anything you can do to keep your mind active, like crossword puzzles, phone conversations with loved ones, or reading novels, can enhance your mental health and make life more enjoyable. “The more we use our brain cells, the less we lose them,” he says.
The bottom line: The three components to healthy aging: physical, spiritual, and emotional/mental well-being can be viewed as the three sides of a pyramid; the stronger your commitment to each side, the stronger your pyramid will be. For example, by making a commitment to walk around the mall with friends for 20 minutes a few times a week, you are not only taking steps to enhance your physical health, but are also exercising your mind, nurturing your connections to others, and taking the time out to do something you enjoy. It doesn’t always take huge changes to make a real commitment to a healthy lifestyle; sometimes a perspective shift and a few small changes in your daily routine are all it takes to allow you to age gracefully and reenergize your zest for life.
For more information on resources for seniors and their caregivers, call 1-800-CKHS-KEY (1-800-254-7539).