Successful Aging: It’s A Matter Of Attitude And Activity

By Jan Howard

Do you really want to live to be 100?

That was the question posed by Dr James Judge at the beginning of a recent Lunch and Learn program sponsored by Ashlar of Newtown.

For those who do want to live a long, active life, Dr Judge offered suggestions on how to do that during a slide presentation entitled “Components of Successful Aging.” Dr Judge is vice president of medical affairs for Masonicare, Inc, and an associate professor at the University of Connecticut Center on Aging.

“What’s important? What do you value?” Dr Judge asked, noting surveys indicate that older people want independence, to not be alone or lonely, to leave this life with a sense they accomplished something, and to have lived well and loved well. “There are things you want to feel good about when you wrap up your life,” he said.

Who wants to be a centenarian? “Not everybody,” Dr Judge said.

People who do are more responsible, capable, easygoing and less anxious, he said.

“Why would people not want to live to be 100? What are they concerned about?” He noted that health, outliving savings, loss of friends, cost of hospitalization and medicines, and being a burden were among reasons given.

“People fear illness and not being independent,” he said. “They don’t want to be a burden. They don’t want to lose where they live. They’re worried about what illness does to you and how it affects independence.

“Medicine can take care of pain and suffering, so it gets down to independence,” Dr Judge said.

Genetics plays some role in people living to be 100, he said, but most centenarians tend to have strong interests and a reason to live. “Their interests could be sports, gardening, a hobby, singing in harmony, or even singing out of harmony,” he said, laughing. “They have a reason to get up in the morning.”

Most seniors have anxiety, he said.

“There are not many who don’t worry. It is recognized as taking away some of the joy and life’s spirit,” Dr Judge said.

“People want to feel vital,” he said. “Who will stay vital?” In a random sample of 1,000 high functioning men and women age 70 to 79, those who do regular moderate or strenuous exercise and receive frequent emotional support from friends and family are doing fine. “These are two major predictors of who stayed independent three years later,” he noted.

He encouraged attendees to list what they want to do in their lives.

“Set goals for yourself,” Dr Judge said. “It takes a lot of energy, it takes planning and doing. Don’t give up on your interests.”

A study has shown that being a member of a faith community is important to vitality, Dr Judge said. “It was not so much a faith factor, but being part of the community. There is an association of religious affiliation with happiness and life satisfaction.” He noted that another type of community of shared interest might be as helpful.

“Don’t worry, be happy,” Dr Judge said, noting that emotional vitality was associated with a 46 percent lower risk of death and 20 to 27 percent lower rate of disability.

In regard to mental abilities, Dr Judge said, “You can use it and still lose it, but if you use it, you are less likely to lose it.”

Regarding physical abilities, inactive older people have poor cardiovascular endurance, weak muscles, and poor balance and fear of falls.

“Active women maintain muscles longer. Active older people have fitness levels comparable to an inactive person 20 years younger,” he pointed out.

It’s Never Too Late

People can become active later in life. “It’s never too late,” he said.

Dr Judge said evidence shows that physical activity delays diabetes about 40 percent, slows blood pressure changes with aging, improves sleep, can improve bone density, may improve mood, and improves performance and reduces pain with knee arthritis.

Physical activity also reduces the risk for heart attacks by 50 percent and stroke, 70 percent; falls, 10 to 40 percent; hip fractures, 30 to 40 percent; loss of independence, 50 percent; and colon cancer, about 70 percent.

“Inactive women are apt to have fractures,” he said. With physical activity, the risk of fracture is reduced even if there is low bone density. People with knee arthritis felt better with resistance training and could do more. Their pain decreased but did not disappear.

The Surgeon General recommends 30 minutes a day of physical activity on most or all days of the week.

“This is the 11th commandment, 30 minutes a day. Above that, there is not much added benefit,” Dr Judge said.

Evidence shows that balance training reduced falls in the next year by 17 percent, Tai Chi training reduced “multiple fallers” by more than 40 percent, and a Yale program reduced falls in frail volunteers by one-third.

In a New Zealand study of 225 volunteers, simple balance and strength training in the home in women over 80 years old, after one year indicated falls were reduced 47 percent and injuries were reduced by 33 percent.

“It was still effective after two years. Doing exercises helped them,” Dr Judge said.

There are easy ways to become more active, he said. “Walking is the easiest way. Climb stairs. Walking briskly is clearly strenuous. If you haven’t jogged, it’s better to walk briskly.”

He also suggested walking up a hill, progressing to walking briskly up a hill, pushing a lawnmower, and gardening.

“Sudden explosive activity is not a good idea,” he said. “Build up first.”

Dr Judge said exercise prevents sudden death because it calls attention to health problems. “There are lower rates of sudden death because you get symptoms.

“Set a goal you think you can reach. Get a buddy or your spouse to praise and support you. It seems to work. Praise yourself, you’re doing a good job,” he said. Identify barriers that stand in your way, he said, such as reasons you make up to avoid exercise.

Specific aims of powerful aging are to increase muscle strength and power, improve balance, agility, confidence; improve fitness; reduce risk of immobility and hip fractures; and maintain bone density.

Aging components are flexibility/posture, endurance, balance/movement, and resistance/power.

“Focus is another concept,” Dr Judge said. “As we get older, we need to focus on what we’re doing.”

To improve flexibility and posture, rotate shoulders, and do calf and hamstring stretches, chin tucks, and torso and pelvic rotations.

For endurance, walk further, and progress to 30 minutes, he said. “The whole purpose is to progress.”

Balance exercises are important, such as tandem walk; weight shifts, leans, turns; lunges (reach forward, almost genuflect); step overs; get down on the floor, roll over, and stand back up; and Tai Chi or an equivalent.

With resistance training, older people don’t bulk up, but get stronger, he said. He suggested the use of ankle weights, Thera-bands®, dumbbells, and resistance machines.

“Dancing is good for you and your spirit. It’s not dangerous. It’s more fun, and an acceptable activity,” Dr Judge said. “Set goals, choose what is important to you, and focus your activities.”

For information on a powerful aging program, call 203-639-8030.