4 Healthy Aging Tips for Seniors
It turns out you have more control over the longevity and quality of your life than you might think. Your genetics play just a small part in a larger, more complex web of contributing factors. A Harvard study identified the main movers in how to live longer after 65, and we’ve compiled four of the top longevity habits here along with small steps you can take now to make a life-long difference.
Quick Answer
Living a long and healthy life is more than just good genes. Getting at least 20 minutes of moderate exercise a day, adding more fish and veggies to your diet, finding ways to connect within your community, and ditching unhealthy habits – like smoking and being sedentary – can improve your lifespan and healthspan at the same time.
Get Moving!
We all know exercise is good for us, but do we really know why? Yes, cardiovascular health is important to overall health; but there’s more to it than that. In addition to helping shed a few extra pounds (even dropping 5% of your body weight can improve vitals), being active provides both mental and psychological benefits. In addition to combatting anxiety and depression, movement done in unison with others also improves self-esteem – all of which helps improve quality and length of life.
Where to Begin:
Instead of grabbing a table at a coffee shop to catch up with a friend, grab your coffee to go and head out for a walk. You’ll both get the cardiovascular and mental health benefits of moving together.
Join a movement class. This could be an exercise class, like the Power Pump or Stretch & Flex classes at John Knox Village, or a class focused on learning or honing a skill, like Square/Line Dancing, Water Volleyball and Tai Chi. See the full list of The Village’s wellness classes to begin planning your next movement adventure.
Tweak Your Diet
Multiple scientific studies have identified the Mediterranean and Japanese/Okinawan diets as being the best for improving health and increasing longevity. Both of these diets focus on fish as a main protein source and feature fresh vegetables, often fermented, and limit processed grains and sugar. At John Knox Village, we know the benefits of a balanced meal on senior wellness; each of our seven on-site restaurants offer delicious menu options so you can start reaping the health benefits.
Where to Begin:
Switch your beef and chicken main for fish. While salmon delivers the most Omega 3 fatty acids, which boost brain and joint health, other fish and shellfish still deliver benefits. John Knox Village Tip: Try the Herb Marinated Salmon at Metropolitan, our restaurant featuring locally sourced ingredients.
Incorporate more vegetables into your diet. These can be whole, roasted, sautéed, blanched, pickled, fermented … whatever floats your boat, really! John Knox Village Tip: At Stories Public House, the Korean Beef Bulgogi Bowl packs flavor and veggies into every bite, including local mixed greens, cabbage, cucumbers, green onions, shredded carrots, cilantro and pickled red onions.
Stay Connected
Having close friends does more than just keep your calendar full. It can also reduce inflammation as well as slow cognitive decline. People who remain socially connected throughout their lives also experience better mental health and longer lifespans, according to the World Health Organization. Fostering friendships through life changes can be challenging, but even this process produces cognitive flexibility – another health benefit. You’ll find that John Knox Village creates intentional community, making it easy to plug in and start connecting.
Where to Begin:
Consider volunteering. Studies suggest seniors who spent time mentoring young people saw significant improvements in cognitive and physical health. It’s also a great way to meet like-minded people with similar philanthropic passions.
Join a club. Shared hobbies and interests form the backbone of social connection. Who can forget making a friend in grade school over a shared love of finger painting or the swings?
Kick Bad Habits
Smoking tends to be the first thing that comes to mind when people talk about “bad habits,” but did you know that being sedentary can be just as unhealthy for you as cigarettes? Sitting for long periods of time to watch TV, read or work can lead to serious chronic health issues. While a good gym session is beneficial for a lot of reasons, it’s not enough to compensate for long periods of sitting. The solution is to try to work movement into every hour of your day.
Where to Begin:
If you’re doing a seated activity, make sure you take a break every hour or more often to move around. Doing small tasks during these breaks, like washing dishes or watering plants, can stack the positive benefits.
Go for a daily walk or other method of regular movement. Solo or with a pal, moving regularly keeps you strong and flexible while also boosting your mental health.
Benefits of a Purpose-Built Community
Life Plan Communities like John Knox Village prioritize holistic senior health. From activities that form personal connections and promote healthy habits to creating moments of joy, finding a place where you can feel engaged and supported can be key to improving happiness and longevity.
FAQ
Why do Life Plan Communities have so many activities?
Staying active and engaged is key to living a long and fulfilling life. Studies show that seniors who keep their minds and bodies active live longer and are healthier.
What can be substituted for fish in a Mediterranean/Okinawan diet?
Lean white meats, like chicken breast or pork, and legumes can deliver some of the same benefits as fish. You can also take Omega 3 fish oil supplements under the guidance of your doctor.
What are some ways to stick to an exercise routine?
Finding a friend to partner up with makes working out more fun and more consistent. Treat it like a regular date; you’ll get to spend time together and build a healthier mind and body.
About John Knox Village
John Knox Village is a leader in senior living services in Lee’s Summit and the greater KC region. The community boasts a diverse range of living options from freestanding homes and apartment homes to villas. With more than 700,000 square feet of common space across the beautiful campus, you’ll find more opportunities and experiences right outside your door.
If you’re exploring Life Plan Communities in Lee’s Summit or the Kansas City area, we’d love to show you all that John Knox Village has to offer. Contact us today, call (816) 251-8000 to schedule a visit, or register to attend one of our upcoming events.
