Five Pillars of Senior Health

Having a long lifespan is no fun if we don’t have a long health-span. And though everyone’s genes are different, there is so much that can be done through lifestyle to improve our aging outcomes. One side of my family has most everyone living into their nineties, while the other side has tended to exit this life thirty to forty years earlier. So, I can’t depend on my genes to allow me to live on Croissants, good chocolate, and couch potato-ing, as I sometimes desire. Then what can be done?

We have chosen five areas of health that we think present a holistic path towards health and well-being as we age. Each of these pillars affect the others, just as all of our body systems interact. We separated the pillars like we did to make the whole program simple and easy to understand and implement, but they are meant to be used all together. We used research to make sure our guidelines would be science-backed and trustworthy. And so, from the hub of Ageless Conversations central, we introduce: The Five Pillars of Healthy Aging.

Seniors stretching in the park

5 Pillars of Senior Health

Strength and Balance

We want to be strong enough to open pickle jars and steady enough to pick up grandchildren. We want to samba with swagger and without falling and breaking bones. When we do laundry or get into low cupboards we want to squat like pros and save our backs.  Weightlifting and balance exercising are the keys to strength and steadiness, which equals independence.

Science tells us that muscle mass and balance training prevent falls and produce immune system and brain helping chemicals. We at Ageless Conversations think they’re so important, we roll out of our warm beds at the crack of dawn (okay, sometimes a bit after the crack of dawn) and do it two to three times a week. This pillar introduces the science behind strength and balance and provides you with easily adaptable programs to start your strong and steady journey.

Cardio and Core

Movement that increases our heart rate and makes our lungs more efficient. Exercise that keeps our core stability muscles strong enough to keep us upright and supportive of our innards. These are the essence of cardio and core. I (Leslee) have never had a six pack in my life, and at times my gait is wonky. But I AM determined to walk steadily with great posture and not fall for the next thirty-seven years.

Engaging and training our core stability muscles (we like to say “zip up from your hoo-hah to your hip) and doing cardio (walking, swimming, pickleball–you choose the movement) will allow our hundred-year-old selves to strut around confidently. We’ll give you all the science and tools you need to improve your cardiovascular and core power.

Nutrition

We have not yet addressed this, but rest assured, we will. You already know that what we put in our bodies matters. Chances are you’ve heard about staying hydrated and you have a nice water bottle, but do you really have to give up your daily Coke? Guilt creeps up on you when you eat a sleeve of Oreos in one sitting or skip out on veggies for too long, but you need sweets in your life and you hate broccoli. You heard your grandson talking about getting enough protein, but you’re not sure what that even means. Too much of the information and hype out there was overwhelming to us, so we’ve found simple and uncomplicated ways of eating healthily. We will share all our knowledge and research with you.

Emotional and Cognitive Health

When we do what is necessary to take care of ourselves cognitively and emotionally, we have a purpose for living. We can savor the present and look to the future with plans and dreams instead of ruminating on the past. We at Ageless Conversations are no strangers to depression, anxiety, and cognitive decline, either from our own personal experience or from caring for loved ones. We don’t take it lightly, and we plan to give you everything we know or have learned from research to help you clearly and happily face your aging years. 

This pillar focuses on:

• Staying socially connected

• Managing stress in simple, realistic ways

• Keeping our minds active and engaged

• Finding purpose and joy in daily routines

• Practicing gratitude and self compassion

Sleep

Does a good night’s sleep seem like a rare, blue moon event for you? Many older adults believe poor sleep is simply part of aging, but apparently that is not true. Research shows that healthy sleep is absolutely possible later in life. Since it plays a major role in physical health, mental well‑being, and brain function, some would argue that sleep is the most important of the five pillars.

So we at Ageless Conversations really want to share simple, science backed sleep advice to help adults of any age to find what truly works.

In Conclusion…

Aging well isn’t about chasing youth, because, frankly, that ship has sailed. It’s really about building a healthy life that is meaningful enough to carry us into our later decades with confidence (and “extra-ness” and a little snark). The Five Pillars of Senior Health aren’t quick fixes or miracle cures but rather they’re the everyday habits that keep us going strong. They help us open all the jars, avoid the ER, walk tall, sleep deeply, laugh with abandon, and stay connected to the people and purposes that make life worth living.

At Ageless Conversations, we’re walking this path right alongside you (unsteadily, at times). We’re trying to do it with humor (sometimes inappropriate; thanks Kellie!) because we know we have our own limitations. But we will always keep moving forward, always keep learning, and always share with you what we know for now.

Here’s to living long and well and enjoying every new chapter still waiting for us.