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How to Grow Old Gracefully – 10 Ways You May Not Have Considered

How to Grow Old Gracefully – 10 Ways You May Not Have Considered

Aging is inevitable, but to grow old gracefully is a choice. While we know that getting old is unavoidable, how we perceive this natural process depends greatly upon our social and cultural influences. In western culture, we tend to idolize youth, while aging is stigmatized as undesirable, even shameful. We worry about what we will look like, how our bodies will function, how our minds will deteriorate and how or where we will die. In many ways as we get older we become less visible; in popular culture, in employment, in our communities, even in our own families and this can have a greater impact on women than men. We risk becoming isolated and depressed, instead of experiencing old age as a celebration; of our achievements and of knowledge accumulated over a lifetime.

In many cultures aging is revered and if we look to the ways the elderly are perceived and cared for by these societies, we may discover ways to grow old gracefully ourselves. Instead of focusing on the physical and mental deterioration that growing old inevitably brings, these cultures look deeper into what it means to have lived a long life. It begins with how language is used and instead of placing a negative connotation on the word ‘old’ it instead becomes a term of endearment; even implying being closer to divinity. Getting older is also seen as a resource. Knowledge and experience are revered. Aging is associated with wisdom that needs to be passed down to younger generations. In this way, the elderly are respected and become desirable instead of a burden. They are cared for by their families or the greater community in a different way. They aren’t just hidden away in nursing homes and hospitals. Often children will care for their parents or grandparents and the community is accessible to the elderly. They are visible in public spaces and are catered to and included through accessible services. In some cultures, the hierarchy of age is observed closely and to be an elder in a family or community is something that is given authority and admiration. The cultures that value aging the most are those that reflect on their own mortality. Death is not a taboo; it is discussed openly and rather than being feared or ignored, it is seen as an opportunity to contemplate and reaffirm life.

Sometimes it is easier to think about the things we shouldn’t do in order to delay aging. The aim is to focus on self preservation by avoiding things rather than embracing the predictability of getting old. Perhaps this is the difference between sliding down the bumpy road of old age, by clinging desperately to our youth instead of accepting the inevitable and facing it head on with enthusiasm and willingness. The choice to grow old gracefully doesn’t have to feel like giving up or ‘letting ourselves go’. It should feel like surrendering in a positive way to the twilight of our lives by reflecting on the years gone, living fully and mindfully in the present and looking forward to the future, however short it may be.

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Here are 10 ways to grow old gracefully that you may not have considered:

1. Get checked out

Don’t ignore the niggles. It’s easy to be in denial about symptoms and signs that something in our body, mind or emotions isn’t right, particularly for men. Usually it is fear that prevents us from seeing someone about an ache or dysfunction either because we don’t want bad news or we don’t want medical intervention to snowball. Better to be sure. It may be nothing, but it may be the start of something and the earlier we address ailments, the sooner we can treat them or eliminate them as a problem. It is important to find a balance between being hyper cautious to the point of hypochondria and being sensible. We should approach our physical and mental well being pro-actively instead of neglectfully.

2. Enjoy food and drink

We are always being told what not to eat or drink as we get older. There has been a lot of research done about how our bodies metabolize food as we age and how cutting calories throughout our lives can contribute to better health and a longer life. This is all sound advice and it is wise to reduce the intake of salt, sugar, fat and alcohol and increase the intake of fresh and raw food, water and wholegrain. However we don’t need to suck all the enjoyment from dining. Food is a source of pleasure and an opportunity to commune with others. Getting older is a chance to mindfully observe our diet while at the same time throwing caution to the wind occasionally and having that piece of chocolate cake or glass of wine. It’s important to be aware of portion size and destructive habits, but there is no benefit to obsessing.

3. Rest and meditate

By the time we reach the age of retirement we discover that we have spent a large portion of our lives working. This is a good thing; in most instances hard work gives us value and self worth. Our years as seniors are our opportunity to enjoy the fruits of our labor, but retirement can make some people feel a little lost. Going from years of routine to suddenly having a lot of time on our hands can affect both our physical and mental health. Many older people start to experience sleep disruption and insomnia and it is at this time in our lives that we need restful sleep the most. The more time we have on our hands, the more time we have to think about things and for many getting older can cause a lot of stress. Meditation has many benefits for the elderly including aiding memory and digestion.

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4. Have fun and try new things

The retired years are a great opportunity to utilize all the new found time we have on our hands and one way to enjoy this time is to pick up some new leisure activities. It’s time to start ticking off that bucket list and to do the things we’ve not had the time to do. Why not try yoga, tai chi or pilates? Go for a swim regularly; in the ocean, it’s exhilarating. Perhaps walk more or cycle, or maybe do something a little more daring like scuba diving, sky diving or bungee jumping. Maybe pick up a new hobby like painting or rediscover an old one like a musical instrument we haven’t picked up in years. Go to art galleries, musicals, movies and shows. Participate in local councils and community groups or volunteer at a non profit organisation. Make something; knit, crochet, build things from wood, bake and garden. We can use our hands and our minds and rediscover our creative and artistic sides.

5. Notice appearance without being critical 

Wrinkles and grey hair are coming whether we like it or not. Instead of resorting to plastic surgery or injectables, we can get to know the lines on our face; they tell our story. We can stop dying our hair and avoid the chemicals. While this advice will largely impact women more than men, it applies to both. There is a vulnerability about loving our appearance despite the pressure to resist the changes and in itself it is a revolutionary act not to succumb. We don’t realize that trying to appear younger by masking the visual reality of what our bodies and faces have become doesn’t actually work. We will still look our age. Likewise we should love our bodies. It has worked hard to get us this far and deserves our affection. Perhaps if we focused on the inside; on our emotions and thoughts rather than the façade, we can grow old gracefully. Feelings of inadequacy, insecurity, jealousy, regret, anger, sadness and bitterness are all normal human emotions, but can make our bodies and faces ugly and no amount of enhancements will change the person we become; people can see it in our eyes, hear it in our words and sense it in our disposition. An old person that is content, happy, kind, grateful, connected to others, interested in the world around them, willing to contribute and make a difference is beautiful despite the wrinkles and grey hair. Their true beauty shines through and they become young at heart. They hold on to that youthfulness forever regardless of what their body and face is doing.

6. Connect with people

Call on your family and friends. Make new friends. Get out and about and talk to people. Embrace technology and get online. It is an unfortunate outcome of our reluctance to embrace aging that we can easily become isolated. Feeling abandoned by society contributes to the tendency to opt for solitude, it’s just easier. However becoming insulated and lonely is not good for our health. When we share our experiences with our peers we feel less alone and experience greater levels of empathy. When we connect with the younger generation, we find opportunities to share our wisdom and offer advice. Personal experience is priceless to young people, whether they appreciate it in the moment or not. It is our obligation to offer guidance when we can to the youth of society; after all it takes a village to raise a child.

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7. Remembering our youth

Looking at old photos and reminiscing about our life has many benefits. Retrospect is advantageous and cathartic. Re visiting the fashion of our generation and listening to the music that inspired us in our teens can take us back to our youth in an instant. Harvard Professor of Psychology Ellen Langer researched extensively the psychology of thinking ourselves younger. In 1979 she conducted a social experiment called Counter Clockwise to demonstrate how the psychology of aging can impact the physical reality. She took two groups of men in their 70s and separated them. One group lived in the ‘now’ of 1979 and the second group lived in a replicated environment of 1959; the era of the men’s youth. Their vital medical information was taken prior to the experiment and at its completion and it was found that the second group of men had an improved level of health overall, just by reconnecting with their youth.

We can write our story. These days there are a number of ways to document our memoirs that doesn’t require hand writing or typing like voice recognition or using a dictaphone.

8. Go to new places

We all want to travel and most of us have a list of places we aim to visit before we die. Sometimes aging makes traveling long distances difficult, whether due to expense or physical stamina, but we don’t have to go far to see the world with new eyes. We can start with our own town and go to the places we’ve never been. We can visit a park, museum, art gallery or shopping district in our own city that we’ve never experienced before. Eat at a restaurant we’ve not yet tried. It can be really exciting to experience our own city as though we are a tourist. Book into a nice hotel, take a guided tour and experience the city as though for the first time. If we’re up to it, we can work our way out from there to neighboring towns and states; even countries. Who knows? You may end up seeing the world.

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9. Get a pet

“Pets not only offer companionship and unconditional love, in fact, emerging research suggests they may have the ability to boost health and general well-being, especially in the elderly.” Aged Care Guide, Australia

Extensive research has shown the many benefits for the elderly that owning a pet can bring. Dedicated pet owners will grow old gracefully, because the relationship we have with animals forces us to shed the negative beliefs about vanity and other unimportant issues that we may focus on in relationships with people. Although connecting with people is very important, a relationship with a pet has a much deeper and purer connection.

10. Speak up

As we age we need to keep asserting ourselves. As we get older we tend to be ignored or dismissed, but we shouldn’t let this dishearten us. Age and experience are valuable and the older we get, the more important it is for us to use the lessons we have learned in life to make a difference to the future generations. It is so important for seniors to be included in decision making, public life, politics, community standards and popular discourse. It is also valid for us to continue to participate in order to maintain our self determination and independence. We should have a say in how we want to live and how we want to see out our days. This will ensure we have a quality of life as we get older and an opportunity to grow old gracefully.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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