As the years go by, your circumstances will inevitably change: you may move to a smaller house or away from your friends; you may be diagnosed with a condition or a disease; you may just become a little slower and a bit more fragile. In these situations, you have two choices: sink or swim. For example, many people find themselves living alone, sometimes through choice, but more often through divorce or the death of their partner. This situation can lead to loneliness, depression and isolation. It takes a great deal of self-motivation to get out of the spiral of depression. Getting out and talking to people can help to lift depression, while social interaction and the ability to share problems can raise the spirits for all of us. Whatever your situation, it is important to decide to be a ‘positive ager’ – to relish your individualism, be open-minded and eager to embrace all the opportunities that life still has to offer. Some retired people get bored and fatigued after years of hard work and are lost as to how to spend their time. Waking up in the morning they see long days stretching before them with nothing planned, but it doesn’t have to be that way.
Engaging in social and productive activities, like volunteering in the community, can help maintain well-being. Think what interests, skills or knowledge you have to offer, and look for places to volunteer. You might like to read with children at your local primary school, get involved in local politics, or your parish or local council, volunteer at a food bank or in a charity shop on the high street, get more involved in your church, synagogue or mosque activities – there are so many good ways to use your time. If you have financial skills, there are charities and governing bodies crying out for your help as bursar or finance officer. Local schools are also keen on attracting governors, and maybe now is the time to get back into volunteering at guiding, scouting or other youth activities? You have the time now!
I find that being involved with younger people helps me have a balanced outlook on life, and listening to them opens my mind and avoids me getting set in my ways, enabling me to talk and help sort out their problems and frustrations. Notice how older men and women who’ve had regular contact with young people have a relaxed and accommodating way about them when dealing with youngsters. Many were teachers or organisers, and they tend to be active in their social lives, running youth clubs or sports or hobby-orientated events that bring them into contact with different generations. They appear satisfied and fulfilled, not becoming bigoted and disillusioned with today’s youth. Taking a broader well-informed overview of life creates a healthier mental attitude. Surely it’s better to live for the day, to take an interest in current affairs and to be generous in your opinions? It helps bridge the generation gap. Young people have a lot to learn from the experience and wisdom of us older people. They respect seniors who are not bigoted, opinionated and dismissive of youth.
Of course, if it’s your brain that you want to train then you are never too old to sign up for a course at the Open University. At least 11 per cent of their students are over 50 and 3 per cent are over 60, and the number is growing all the time. Most older students opt for recreational courses, such as art history, but there are other choices including classical studies, English, history, philosophy, music and religious studies. If you are still working, then there are training courses available too.
Studying is good for the over-60s for many reasons, and not only for keeping up skills needed in the workplace. Learning will keep your brain active, will keep you in touch with the world around you and will give you the opportunity for socialising with other students. It is also another way to deal with the possibility of isolation, loneliness and depression that can accompany older age.
Get on the move, now!
Join the many older people who are healthier, more active and more involved in society than previous generations. Far from sitting down and taking life easy, these people are likely to be on the move. Some are off seeking adventures abroad; others are going back to university to improve their education, or bravely contemplating setting up new business ventures. Being active benefits your health as well as providing you with social contact to lift your spirits. It’s time to ‘sod sitting’ and ‘get moving!’ Walking is an easy and efficient way to keep yourself in good health and shape. It boosts energy levels, gets the circulation going and makes your complexion glow. When you walk briskly, swing your arms, and puff a bit, this ‘aerobic’ exercise will increase your heart rate, lessening the risk of heart disease. It also encourages more oxygen into your lungs, improving your cardio-vascular system. Walking expends energy (calories), burns up fat and helps control your weight. Because walking is a ‘weight-bearing’ exercise (your body weight is supported by your spine, legs and feet), it helps maintain strong bones and build strong leg muscles, vital for your physical independence.
Perhaps you are a team player and relish the company of others? A game of golf combines walking, the skill of the game and social contact. Or why not join a sports club with facilities such as tennis, badminton, indoor and outdoor bowling, where you can meet like-minded friends? I belong to the U3A (University of the Third Age), a self-help group for those no longer in full-time work that provides educational, creative and leisure opportunities. The U3A also facilitates walking and rambling, and encourages activity holidays, all of which keep you fit while having fun. To join the 383,795 members in 999 U3As throughout the UK, look on the website www.u3a.org.uk and search the map by town or postcode for a branch near you. The membership secretary of the local U3A will give you details of what activities there are in your local area.
Why not join a gym? Many offer classes specifically for seniors, and a good discount rate. If you can afford it, a fully qualified and insured personal fitness trainer could encourage you to look after your body and motivate you to be more active in the privacy of your home. After an initial assessment a plan of action is drawn up, depending on physique, ability and personal requirements. The advantage of having a personal trainer is total flexibility; they will fit into your timetable and you have the programme tailored to your level of fitness and physical abilities. Going at your own pace and under supervision, you can confidently build up your level of fitness. Ask them to use this book as your exercise reference guide. Or be your own personal trainer and take this book to heart – it’s all here.
Feeling good is all about having a positive attitude to life. We should never look back and dwell on our failures or have regrets, but look forward with optimism. It’s never too late to adjust your lifestyle, you’re never too old to change your habits and help yourself to better health. Take good care of your body, your looks, be more active and eat a well-balanced diet (see My nutrition action plan). Nurture your relationships, love and respect your family and friends. Continue to listen and learn, always keep an open mind and enjoy the rest of your life!
Ch-ch-ch changes
As Muir has mentioned, an increase in years will inevitably bring some bodily changes. There will be changes to your skeleton, with a natural thinning of bones in both men and particularly women. Changes occur in the joints; arthritis, rheumatism and backache are painful reminders of the passing years for too many people. With age, muscles can become weaker and less able to support your limbs – this is particularly true if you don’t keep active. The muscles begin to atrophy, and your posture and self-esteem can be adversely effected by poor muscle tone.
There may be respiratory problems too for some older people, which are often brought about by insufficient exercise (and from the effects of smoking). These problems, in turn, decrease the efficiency of your cardio-vascular system (your heart and lungs), which can affect breathing and circulation, leaving you feeling fatigued and breathless. Sadly, too, there may be changes to your nervous system, which can result in memory loss, lack of co-ordination and balance.
Hereditary factors also play an important role in determining many of these changes, in just the same way as they can determine an individual’s look and character. However, although some bodily decline is inevitable as the years pass by, much of the decline can be prevented, and some even reversed.
Exercise will keep you fit for work and play, and make you confident and more comfortable with yourself. For example, when you go travelling or are faced with an unexpected challenge, you feel able to cope. Exercise helps ease joint problems, and weight-bearing exercise (brisk walking etc.) can help prevent the bone disease osteoporosis. This is important as these conditions can restrict your mobility and rob you of your physical independence and quality of life in later years.
Modern grandparenting
It could be said that we mature folk are chronologically advantaged because we have so much to offer, not least of which is experience!
Many older people do age well and still have strong bodies, having regularly looked after their health over the years. We’ve certainly no control over our destined lifespan, but we do have some control over the quality of our lives. Growing older is inevitable, but it is not a disease, and today people are living longer thanks to medical advances and a better standard of living. Typically women in the UK today can expect to enjoy some 30 years more of life after menopause.
I am a granny. I’m called GG – an abbreviation of Granny Goddess, distinguishing me from other grannies! Grans today are confident women, juggling careers and home life. Most maintain their appearance, develop interests, are often financially and emotionally independent, and are interesting to know. Many expect to remain both physically and sexually active for many more years to come. However, too many grandmas and grandpas suffer from heart disease, stiff joints, osteoporosis, obesity and health-related problems, often caused by a lack of physical activity and poor diet. We also appear to be spawning a generation of couch potato children, many of whom won’t be fit enough in their adult lives to support their parents, yet alone us, their sprightly grandparents in old age!
I have been blessed with four grandchildren (now young adults) who’ve made me acutely conscious of passing years and human fragility, highlighted 30 years ago as I coped with breast cancer. This taught me to appreciate and live life to the full. Good health is a major step to helping us overcome problems, enabling us to pursue ambitions, hopes and dreams. As the old Arab proverb says, ‘He who has health has hope, and he who has hope has everything.’
And grandparents are likely to find themselves doing unusual things and sharing experiences with grandchildren they never thought possible at their age, activities usually reserved for parents. Many childish activities require stamina, and however fit, it’s easy to find yourself exhausted by the exuberant energy of youngsters the second time around! I regard it as a privilege to be with my four grandchildren and look forward to special times from which I benefit emotionally. Wonderful, rewarding occasions! For distant grandparents it’s well worth a journey, writing a postcard, sending an email or text to keep in touch with those children, family and friends we love.
My nutrition action plan
Of course, exercise is not the only thing you can do to help yourself live well into your older years. Remember that it’s also important that you eat a sensible well-balanced diet to keep healthy and in good shape. If you are what you eat, what stronger motivation do you need? Here are a few simple rules to follow when you are thinking about what to eat this week:
• Eat more fibre and less bad fat
• Consume more olive oil and less butter
• Shift from red meat to fish and chicken
• Eat at least five portions of fruit and vegetables a day, with more vegetables than fruit often has higher sugar content (fruit).
Eating a well-balanced and varied diet full of nutritious, fresh foods will give you the energy you need to do the things you enjoy, help maintain a healthy weight and keep you in good shape. A good place to start would be getting hold of a copy of Sod It! Eat Well by Anita Bean and Muir Gray, who recommend basing your diet on the Mediterranean diet, eaten by the world’s healthiest people. The secret of their success is attributed to a combination of factors: an active lifestyle, low stress levels, strong family and community connections, and eating meals based on fruit, vegetables, whole grains, beans, fish, nuts and olive oil. The evidence is compelling. Researchers suggest that this eating pattern can protect against chronic disease, such as heart attack, stroke, cancer, type 2 diabetes and dementia, helping you live longer and making you feel happier.
Although there is no set ‘menu’ for a Mediterranean diet, here are 30 top tips for a healthy and balanced diet:
1. Eat more fibre-rich starchy foods – wholegrain breakfast cereals, wholemeal bread, pasta, brown rice, pulses, fresh fruit and vegetables
2. Cook vegetables lightly or stir-fry them – they retain their goodness when they’re still crunchy
3. Snack on fresh and dried fruits, and unsalted (nuts which are higher in vitamins) not biscuits or chocolates
4. Use less sugar – less ‘empty’ calories
5. Choose sugar-free breakfast cereals
6. Cut down on saturated fats, found in butter, pies, cakes and biscuits, fatty cuts of meat, sausages and bacon, cheese and cream
7. Eat less red and substitute for while meat like poultry and fish
8. Avoid meat products like sausages, luncheon meat or salami
9. Full-fat milk is fine, but try skimmed and semi-skimmed as well
10. Foods such as butter, cream, fatty cheeses like Cheddar and Stilton, and also full-fat yoghurts should be eaten in moderation
11. Choose low-fat cheeses like Edam, Brie and cottage cheese
12. Eat more oily fish (but avoid frying it)
13. Throw out the chip pan and use the grill instead
14. If you fry food only use olive oil or rapeseed oil instead of vegetable or sunflower oil
15. Cut down on salt – we all consume more than we need
16. Avoid salty foods such as bacon, cheese, pizza, pickles, crisps, salted peanuts, savoury nibbles, and spreads such as Marmite and peanut butter
17. Use more seasoning, such as garlic, oregano and lemon juice, for flavouring
18. Drink 6–8 glasses of water a day
19. Drink herbal or fruit teas, which are caffeine-free and calorie-free
20. Drink a glass of sparkling water before meals to take the edge off your appetite, it may make you feel fuller
21. Cut out fruit juice (which is full of sugar), drink water or eat whole fruit instead
22. Opt for low-calorie drinks if you have to, but remember that water is a healthier option
23. Whisk an egg white with a carton of low-fat yoghurt or fromage frais for a creamy topping for a baked potato or fish
24. Instead of salad cream, make a light olive-oil-based dressing and use sparingly, or use natural low-fat yoghurt with lemon juice and herbs
25. Consider taking a vitamin D supplement (see below)
26. Go easy on caffeine drinks like soda, tea or coffee late in the day, as they may prevent you getting a good night’s sleep
27. Drinking too much alcohol may change the way you think and act, and could interact with your medical treatments (and is high in calories and sugar)
28. Avoid junk foods, takeaways, pies, pastries, margarines and cereal bars, which are high in fat and sugar, containing ‘empty’ calories and few nutrients
29. To lose weight eat more fibre-rich foods, eat less sugar, eat smaller portions and be more active
30. Finally … sit at the table to eat (not in front of the telly), with family and friends if possible, eat slowly and chew your food thoroughly – that way, you’ll stop eating when you’re full
Physical activity is extremely important for maintaining bone strength and can also improve muscle strength, thus helping to prevent falls which can cause fractures. Calcium found in dairy products, such as milk, cheese and yoghurt, builds and maintains bone strength. Other good sources of calcium are green vegetables, tinned fish (eaten with the bones) and cereal products. But alongside the calcium, vitamin D is essential for maintaining bones and helping to prevent osteoporosis. Ideally we need 10 micrograms of vitamin D a day. Most of the vitamin D we use is formed in the skin by the action of summer sunlight between April and October. For some older people exposure to the sun can be limited and the ability to convert vitamin D to its active form is impaired with ageing. There is an increase in age-specific fracture risk related to a lack of vitamin D. Loss of muscle strength and reduced bone density contribute to falls and fractures, and the rates increase with age, so regular physical activity, such as walking, strengthens and builds up muscle and bone and increases calorie requirements. This in turn increases appetite and a more general sense of well-being. Because few foods contain vitamin D, I prefer to take a daily supplement of calcium plus vitamin D to ensure an adequate intake. These supplements are readily available at the chemist, where they can advise you on dosage.
My exercise plan
At the age of 77 I’m determined not only to get moving but to keep moving for as long as I possibly can. My ‘Sod sitting, get moving’ exercise plan consists of simple exercises specially designed for people who are largely neglected by the fitness industry. It’s for those of us who are later on in life; those who haven’t exercised in a while; and those who can’t do the type of exercise they used to. It also involves a range of exercises specially designed for the less active to perform in the comfort of their living room, and even while sitting down.
General fitness tips
• Try to take half an hour of moderate physical activity five times a week
• Make exercise a natural part of everyday life and take the opportunity to be generally more active, anytime, anywhere
• Learn to breathe deeply in order to encourage oxygen intake and lung elasticity
• Stretch out your muscles before and after an exercise session or physical activity
• Take a brisk walk for at least half an hour each day
The ‘Sod sitting, get moving’ exercise plan consists of a head-to-toe warm-up, muscular core strength and endurance exercises plus a relaxation section. Stability drills help strengthen limbs and promote flexibility, while light aerobic work improves cardio-vascular capacity and circulation.
It’s a fact that sitting for too long can result in slack abdominal muscles and slumped posture, which encourages cramp and indigestion. Inactivity is bad for our hearts and circulation, and often results in swollen legs and feet. Unsightly varicose veins are worsened by sitting with legs crossed at the knee and can be avoided by crossing them at the ankles instead. About half the UK population suffers from some kind of leg problem and about a quarter seek treatment for conditions such as varicose veins or leg ulcers.
Good circulation is important in preventing problems. When we exercise, blood that flows into the lower leg is helped back to the heart by the calf muscles acting as a pump, and by the one-way valves in our veins. However, if the veins become damaged or the valves stop working properly, blood can gather in the lower limbs, causing some people to experience problems such as swollen ankles and tired, aching legs.
The benefits of exercise – improving the four ‘S’s
1. Stamina – gives you the energy to keep going
2. Strength – helps builds strong muscles to tackle any necessary work
3. Suppleness – encourages flexibility letting you to bend and stretch
4. Skill – being active encourages co-ordination of body and mind
(There is a fifth S: Shape – exercising expends energy (burns calories) helping control your weight – which is an important bonus).
Before beginning the programme of exercises it is important to stress that you should be responsible for ensuring how suitable any exercise is for you. Everybody’s health issues, especially those in the over-60 age group, are variable. Some people will be fitter than others, some stronger, others less flexible and some less stable.
Exercise should be comfortable and fun, and to get the most out of exercising try to join a class for older people. Most sport centres have qualified instructors who specialise in classes for the over-60s and those less mobile.
Exercise is not without its risks. To reduce the risk of any injury and/or illness, before beginning this or any exercise programme, please seek medical advice for guidance regarding appropriate exercise levels and precautions. It is particularly important to seek such advice if you suffer from an ongoing medical condition that may be affected by exercise. Special precautions are needed after surgery. Take extra care if you have had a hip replacement.
Always start any exercise programme slowly; never force or strain. While exercising, if you experience pain in your joints or muscles, stop, check your position and try again. If you feel any soreness, strain, discomfort, experience chest pain, dizziness or severe shortness of breath, stop immediately. If the pain persists seek medical advice and contact your GP. Remember: where there is pain and strain, there is no gain.
Wear comfortable clothes and supportive footwear.
Equipment you may need
You’ll probably find most of these things around the house anyway, and you don’t need to worry about buying anything unless you really want to do a particular exercise that uses something you don’t have to hand.
• Sturdy trainers
• Mat
• Small pillow
• Upright armless chair
• Two small water bottles or light hand weights
• Exercise (resistance) bands
• Small soft ball (e.g. a tennis ball)
• 12-inch ruler or small stick
• Small bag of marbles
Important points to remember
• Before starting any exercise programme check with your doctor that it is appropriate for you, especially if you suffer from heart disease, have high blood pressure, joint problems, back problems, if you are very overweight, if you have a serious illness or are recovering from an illness or operation.
• The ‘Sod sitting, get moving’ exercise plan is not a competition, so start slowly and build up gradually. If a movement hurts or you are suffering from dizziness – stop! Do what you can today and try again tomorrow.
• Check out location and surfaces before performing any exercises in your home or out in the garden.
• Clear a space and check that surfaces are not wet or slippery. Ensure that the support and equipment you use is strong enough to take your weight.
• Make sure you are warm enough: wear layered, loose clothing, which can be discarded as you warm up.
• Don’t exercise for at least an hour after meals, and keep drinking water to avoid becoming dehydrated.