We’re always looking ahead to the future and getting ready for it in all sorts of ways. Whether it’s planning some time off, arranging a get-together with friends, or a family BBQ, we’re looking forward to whatever comes next. But we also look further ahead to invest in our future, right? For example, many of our in-home care providers will have invested in their own training to qualify as nurses. Most of us invest in a pension, and some of us have a 401k.
But what about our bodies and brains? Many of us have medical insurance, but what about other ways of investing in them? I’m not just talking about quitting smoking or cutting back on drinking. In this post, we’re exploring what we can do rather than what we should stop. What we’re asking is: what can we do to future-proof our bodies and brains? What can we do to give ourselves the best chance of being healthy later in life?
The Myth
First, let’s dispel a common myth. Many people out there believe that once we get past a certain age, it’s no use trying to live healthily or exercise to improve our quality of life later on. That’s just wrong. Sure, it would be great to start in our teens or early twenties, but, realistically, who’s thinking about their sixties or seventies in their twenties? That’s more likely to be something we think about in our thirties, and most definitely in our forties. But whatever age you are, it’s always a good time to prepare for the future.
Remember: No matter your age, you always have a future, so it can never be too late to prepare for it.
So, has that myth about age been dispelled for you? Great! Let’s move on.
The Bad News
The bad news is that for people who love bad news, there is none.
The Good News For Your Body
All you need is ten minutes each day. It’s a perfect start for people who don’t have a lot of time on their hands. Which is most of us, right?
For example, a ten-minute walk after your biggest meal of the day should get your muscles using that glucose and help your body to control blood sugar. Another good way to spend ten minutes each day is a sequence of stretches that can improve your spinal mobility. Stretches that include forward folding, back bending, twisting, and side bending are recommended by personal trainers, but always take care.
Here’s a fun one!
Try getting up off the floor – without using your hands. It’s harder than it sounds, and it might sound more ridiculous than it is. How does it help? Well, it helps us to focus on using our core strength and leg balance, coordination, and mobility. These are key things to protect as we get older, and practising getting off the floor without using our hands should make daily movements easier, such as getting out of low chairs, climbing stairs, or getting up safely after a fall.
I Already Get Enough Exercise
If you feel you already get plenty of exercise each day, how about something a little more tranquil?
We had an article about being thankful, some time ago. Well, how about anticipating something good? In other words, what are you looking forward to? Take a minute each day to write down what is coming up that you are relishing. An optimistic mindset can impact how we deal with stress, and stress can have a major impact on our health.
Speaking of stress, give yourself at least five minutes in a quiet space where you inhale through your nose for four seconds. And then exhale for six seconds. What does that do? If your days are usually stressful, it gives your body a break from the fight-or-flight state and gives you a chance to put some space between yourself and your stressors. Stress can affect blood pressure, glucose regulation, inflammation, digestion, and sleep.
The Good News For Your Brain
For those of us, myself included, who don’t have a lot of time to spend running, playing sports, or going to the gym, a study has shown that just five little minutes of vigorous physical activity each day can slow down the ageing process of the brain.
Aditi Gurkar, a University of Pittsburgh assistant professor of medicine, says: “Even a brisk 15-minute walk after a meal can make a meaningful difference.” A fifteen-minute walk after a meal is a really simple step. And I think even I can manage to do that.
Here’s another really simple thing we can do to improve our brain health, and you’re probably already doing it. Something as simple as brushing your teeth regularly can make a surprising difference to brain health. Studies have shown that getting regular checkups and treatment from your dentist should help you to avoid periodontal disease, which has been linked with cognitive decline.
The Takeaway
Eric Verdin, from California’s Buck Institute for Research on Ageing, says: “Most people live to 65 or 70 in good health, and then become ill and suffer all the indignities of old age.” He also says: “Based on what we now know, most people could expect to live to 90 or even 95 in good health if they were to optimise their lifestyle.”
The great news is that Verdin also says that we can improve our health at any age. We all want to live as long as we can, so we owe ourselves the best quality of life possible. That starts with what we do right now.
We don’t need to go to the gym to make a difference, or take valuable time away from other things. It only takes a minute to think of what we’re looking forward to, or five minutes to give ourselves some breathing room away from our stress.
What do you think? Do you want to try it with me? How about we give it a go? Leave me your comments on how it goes for you, or what you think of this article.
See you soon.
DISCLAIMER: Always seek medical advice. This blog post is not a substitute for advice from a qualified medical professional.
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