If you’ve been watching the Olympics over the past few weeks, you’ll understand the interest and fervour felt by many Australian fans. Sport clearly has the power to unite us and inspire us, and brings people of all ages together to support our athletes.
We can also look to the Olympics to support healthy ageing practices. Here’s how we can use the Olympics to inspire us to age well.
Get active
We may not all be Olympic athletes, but that doesn’t mean we can’t age like one. And that means staying active, fitting in as much exercise as we can and moving in as many ways possible for good health. This is no longer optional, as exercise is a vital component of healthy ageing and longevity. Physical inactivity is the ninth leading preventable cause of poor health and premature death – a shocking statistic when you consider how controllable this factor is. We may not be able to control our genetics, but we CAN control how much activity we do – and more is usually better.
The Australian Government recommends 30 minutes of moderate intensity exercise or physical activity on most, if not all, days of the week. If that sounds challenging, start small and build in small ‘bites’ of activity throughout your day, as they all add up over time. Movement is medicine, and exercise can manage and even prevent much of our pain and a whole host of conditions such as dementia, stroke, diabetes, heart attack, high blood pressure, osteoporosis, obesity, arthritis and certain types of cancer. It improves strength, balance and muscle tone, enhances weight loss efforts and has a big role to play in managing mental health issues such as depression and anxiety. And no matter how old, unfit or unwell you are, everyone is capable of doing some type of exercise. If you need help, consult an exercise physiologist to tailor an exercise program specifically designed for you – and watch your health (and happiness) soar.
Eat like an athlete
Athletes eat to perform, and while we may not be participating in the same type of intense sports as they do, we’re participating in life. And poor nutrition will eventually lead to poor health. Nourishing your body with healthy and beneficial foods will go a long way to improving your wellbeing and health, and decreasing your chances of developing a chronic condition. The older you get, the less you can afford to eat a poor diet. Instead, make sure you consume a wide range of foods from all the food groups – in moderation.
Step outside your comfort zone
People tend to become more and more risk averse as they get older, due to the aches and pains that develop with age, as well as the physical limitations and decline that tend to occur. This can lead to a shrinking of your world as you become less inclined to do things or go places that take you out of your comfort zone. And the less you do, the less you gradually become capable of doing.
It’s a slippery slope, and one that’s best avoided if you want the best chance of ageing well. Despite what many people think, physical decline is not inevitable, and your physical abilities can be maintained – even improved if they weren’t amazing to start with – by regular exercise and strength training. In fact, the more health issues you develop, the more activity you should be doing, not less. If you don’t, you risk gradually losing your ability to do things on your own. It’s a wonderful thing to maintain your autonomy and independence as you age – and you can help this process by pushing yourself outside your comfort zone and using and improving your abilities rather than letting them decline.
Balance is everything
We may not be able to perform mind-blowing tricks on a balance beam like the Olympic gymnasts, but we can all maintain and improve our balance as we age. Falling when you get older can have serious consequences, such as broken bones, head injuries and other more serious injuries. Many older people feel more and more unsteady on their feet as they age – but loss of balance is not inevitable. Loss of balance can usually be attributed to muscle weakness and lack of use, rather than being a by-product of ageing.
You can improve your balance by improving your muscle strength through weight bearing strength exercises, as well as using specific balance exercise to keep you steady on your feet. See an exercise physiologist for help, or simply google ‘balance exercises for seniors’ to find plenty of useful balance exercise to get you started. And the earlier you can start, the better. Click here to read more about preserving your balance as you get older.
Stay mobile and agile
Olympic athletes are extremely mobile and agile – and we need to be, too. Immobility and stiffness seem to be the curse of old age, but again, are not inevitable. Plenty of older people are able to stay mobile and agile well into old age, and that’s because immobility is a result of inactivity, rather than ageing. The old saying, “Use it or lose it” holds plenty of truth. The more you move and stretch your muscles, the more you are able to do, and by doing go you’ll reduce your risk of further health problems and movement issues. And keep in mind, it’s never too late to make a start.
Embrace the team
There’s more to being healthy than just being fit and active – it’s also important to embrace connections with others. Teamwork is important in many Olympic sports, and it’s also of vital importance as you age. We are social beings, and loneliness in old age can lead to enormous physical and mental negative effects – and even a shorter lifespan. And while it can be difficult to maintain connections as we age, it’s well worth making the effort, as it will reap huge dividends in terms of your health, wellbeing and longevity.
Rest and recover
When you’re living an active life, you can’t underestimate the importance of recovering properly – and that includes getting adequate rest and sleep. It’s a myth that older people don’t need as much sleep as younger people; in fact they need between seven and nine hours of sleep a night – the same amount of sleep needed by younger adults. Without enough good quality sleep, older people can find themselves dealing with memory problems, mood changes, excessive daytime sleepiness and lower levels of energy.
And sleep-related problems and disorders can be a common occurrence for older people. Older adults all too often have trouble falling or staying asleep, and tend to sleep less deeply and to wake up more often throughout the night. However, you don’t just have to accept poor sleep as an inevitable part of ageing. There’s plenty you can do to promote better sleep:
- See a doctor or specialist to get help dealing with sleep disorders such as insomnia, snoring, sleep apnoea or restless leg syndrome
- Sleep issues can sometimes be caused by medical conditions such as osteoarthritis, Alzheimer’s or Parkinson’s disease, urinary problems and heart and lung conditions. If you suspect your medical condition may be causing you sleep problems, get help treating the condition from a doctor.
- Many medications can also cause the side effect of disrupted sleep. Check the list of common side effects for your medications, and check with your doctor how to correct the problem, or whether a different medication might be better.
- Keep your body and mind active to ensure you are tired when you go to bed.
- Relax and unwind before bed by using breathing exercises, meditation, journaling or reading a good book.
- Practice good sleep hygiene – find out exactly how here.
So, while very few of us can be Olympians, we can all be champions when it comes to healthy ageing!
