Food & Fitness After 50: Happy Healthy Aging Month

healthy_aging_monthSeptember is Healthy Aging Month and Dr. Bob and I wish everyone a happy, healthy September! Since we published Food & Fitness After 50 we have posted a weekly blog, Fit to Eat, and we have interviewed over thirty inspiring adults, ranging in age from 55 to 90! They live as far away as Australia and as close to home as our own backyards of of Hartwell, Georgia or Chicago, Illinois. (We hope you like our posts and if you haven’t already followed our blog, please do but clicking on the Fit to Eat link!)

Today, we are taking a short trip down memory lane to mine the advice and wisdom of the folks interviewed for Fit to Eat. Like our book, we’re capturing the ideas in three buckets: Eat well, Move well, and Be well.

Eat well

Three themes came through from our 50+ folks on eating well. First, no one adhered to a rigid plan or fad-diet-of -month. No Paleo, no Keto, and no CICO or IIFYM plans. One person experimented with intermittent fasting, but the key word for everyone is balance.

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Bob indulging during his bike ride across Iowa

Balance is the ability to eat and drink anything you want, in moderation. Of course, you have to know what moderation is; eating a basket of fried chicken wings with a half dozen beers every Friday night is not moderation! It is OK to indulge once in a while, like Bob did on his 7-day bike trek across Iowa riding about 65-miles a day, but you can’t over eat everyday and claim you are eating well.

A second theme that emerges is eating for health, that is, enjoying a wide variety of healthful foods like fruits, vegetables, grains, lean meats, fish, and dairy. Some focused on plant-based vegetarian diets, but most didn’t limit a particular food or eliminate an entire food group, like grains. Eating a variety of foods is smart because you are more likely to get all of the nutrients you need to support optimal aging.

Lastly, everyone we spoke to did not fear their food! They know that eating is not only biologically necessary, but one of life’s pleasures. They are conscious of limiting sugar and saturated fat and excess alcohol, but they love sharing meals with family and friends over social occasions.

Move Well

Buddy
Chris walking Buddy but sometimes Buddy walks Chris

Everyone we talked to was active in their own way. Some loved pickleball and others used their fists and feet from boxing to Bollywood dancing. And, me, I love group exercise classes and walking my dogs while Bob prefers individual activities and doesn’t own a dog.

So, bottom line, find something you like to do and do it. Make it challenging…get your heart rate pumping a bit harder, your breathing a bit labored, and fatigue your muscles when you lift weights. As Sally says, “no challenge, no change.”

Exercise brings intrinsic joy, but it helps to have a mentor to encourage you or a buddy who will meet you at 5:15 am every morning for a run before work. So, make it fun and make it your own and be consistent!

Be Well

We all know that eating well and moving well are only part of the equation for optimal aging. To be well we need resilience; probably the most important trait to healthy aging. Because as we age, stuff is going to happen; we lose loved ones, we get injured, we experience chronic health problems, we get joints replaced…but, through it all we need to see the positive and bounce back from set backs. Everyone we  talked to had experienced some challenges but they all recognized the issue and moved on.

Social support is also important for being well; whether family or friends, community or religious institution, everyone valued social support for optimal aging. Book clubs, health clubs, Friday morning breakfast with the guys or gals, or developing a social club for Single Outstanding Ladies Offering Support (SOLOS), anything that keeps us connected helps us to be well.

Lastly, a thirst for lifelong leaning, as typified by Elizabeth, who at 90 seeks out opportunities to learn something new every day.

SCAN symposium
Chris & Bob

We hope you take every day this month (and every month!) to be healthy. For more practical intel on eating well, moving well, and being well, check out Food & Fitness After 50 on Amazon.

 

 

 

 

 

 

 

Food & Fitness After 50: It’s True! Good Things Come in Small Packages

“You can’t help getting older, but you don’t have to get old.” George Burns, Comedian

For 38 years, Bo worked in IT for IBM and then “retired” and worked for 3 years in the “best job I ever had.” That job was for the local Chamber of Commerce where “everyday was different, unpredictable, and fun.” But, being the people-person, she is, Bo says the best part was the people she worked with and the interactions with others in her community. Having just celebrated her 69th birthday, Bo is now fully retired, but she spends a good part of every day at the YMCA taking aerobic classes three days a week from Jean the Dancing Queen.”  She also plays pickelball for several hours 4 to 5 days a week.

Healthy Habits to Control Weight

Bo 2Bo has always been petite and the only time she gained weight was during her pregnancies with her 2 boys, but she quickly got back to her usual, healthy weight. While many adults gain weight as they age, Bo manages her weight by eating smaller portions, eating lots of fresh veggies, limiting sweets and sugar, and paying attention to how much and when she eats. “I’m lucky that I like the healthy stuff!” She often finds she doesn’t have much of an appetite, but eating breakfast and a mid-day meal around 2 pm (which she calls a cross between lunch and dinner as “linner”) keeps her fueled without being full. Her only dietary indulgence is a “real Coca-Cola” a couple of times a week. She also pays attention to hydration and is sure to drink plenty of water throughout the day to replenish water loss during activity.

Keep moving

As she has gotten older, Bo knows she needs to pay attention to her body and adjust as needed. “Know what you can do and what you can’t do.” TRX is all the rage at our local Y, but she knows that it isn’t for her. “Understand your body, but stay involved and active.” Her words of wisdom are “the more you use it, the better it gets.” Great advice for everyone!

Keep motivated

Many sedentary folks look at active people and think it is easy for them or that it comes naturally, but Bo makes exercise a priority in her life. Bo’s advice is “don’t be lazy; tell yourself you have to go to exercise class, an activity, or for that daily walk. “Feed your body right and use it every day!” Her words reminded me that while I often would prefer to skip morning exercise class and sleep in a bit longer or linger over a second cup of coffee, I have never once said, “I wish I hadn’t exercised today!” We all feel better, physically, mentally, and emotionally after a good workout!