Everyone wants to live a long life, but the difference between two 90-year-olds can be astonishing. By comparing someone who has lived a vibrant life to someone who has ‘worn out’, there will be clear differences, and the one who lived a graceful life will appear both healthier and happier than the other person who, despite being the same age, appears much older.
So, what is the secret formula to graceful ageing? Well, it’s not quite that simple. Still, many patterns have been observed in the healthiest and most vibrant individuals as they age, and this article will outline some of the most important changes you can make to your daily routine to set yourself up for ageing in the most graceful and healthful way.
Stretch!
We cannot stretch the importance of this first tip enough. As you age, your muscles will start to lose their elasticity, which means you will begin to become less flexible and more prone to injury when you move in a way that is outside of your comfort zone. Regular stretching is essential to keeping your body in shape and to avoid injury.
Stretching twice daily, both when you wake up and before bed, is great. And the best part is that this doesn’t take much time. In the morning, simply take the time to slowly touch your toes, then hug yourself to work out the stiffness in your shoulders and stretch out your neck. At night, you can try stretching your spine by reaching for the sky with your hands and then bending forward to touch your toes. Doing a variety of stretches that work each part of your body every day will not only help you stay in shape but also help you feel more relaxed and energised.
Eat Right
The saying “an apple a day keeps the doctor away” might not be completely accurate, but it has some truth. Nutrition plays an important part in how a body ages, and by ensuring a balanced diet full of colourful fruits and veggies, lean meats, whole grains, and good fats, your older self will thank you down the road.
Because the food you consume directly affects how well each part of your body will age, ensuring you have all the nutrients your body needs is important. For instance, your brain needs lots of healthy fats for fuel, your bones need calcium and vitamin D to stay strong, and your heart needs omega-3 fatty acids to keep running properly. Therefore, without these essential nutrients, you could be setting yourself up for rapid ageing as you enter older age.
Here are some of the healthiest foods you can eat for better ageing:
- Blueberries
- Sweet potato
- Tomato
- Salmon
- Spinach
- Egg
- Nuts
- Dark chocolate
- Avocado
Do Brain Exercises
Staying physically fit is important, but staying mentally fit is just as vital to graceful ageing! Like muscles, the brain will forget to do certain things if not trained regularly. Thankfully, keeping your brain sharp is as simple as working it regularly through various exercises.
These can include memory games like crosswords and sudoku, puzzles like jigsaws and Rubik’s cubes, or even learning activities such as reading books, playing a musical instrument, or taking classes. Anything that gets your brain thinking will surely keep your memory and cognitive functions in tip-top shape.
Socialise
Many people brush off the importance of staying connected with others, especially as you age. Humans are social creatures, and keeping yourself secluded could have drastic effects far beyond being lonely. Research has shown that staying connected with family and friends can lead to longer life expectancy, better mental health, and improved cognitive functioning.
So, whether it getting together with friends for coffee in the morning, going to the gym to work with a group, or joining a club to engage in activities you enjoy, take the time every day to get some social interaction.
Sleep Well
As does a bad diet, being sleep deprived can cause an increase in the speed you age and bring on other health conditions. The average adult needs 7-9 hours of sleep a night to stay healthy and alert, and anything less than this will not only have short-term consequences, such as feeling exhausted throughout the day, but also longer-term effects, such as skin damage, cognitive issues, and more.
In addition to ensuring you get the right amount of sleep, don’t cut corners when it comes to sleep quality either. In order for your body to truly reap the benefits of sleeping, ensure you are sleeping in a dark room with the temperature set to a cool and comfortable level, as well as turning off all screens at least an hour before bedtime.
Here is how many hours of sleep you need depending on your age:
- Teens (13-18): 8-10 hours
- Adult (16-60): 7+ hours
- Adult (61-64): 7-9 hours
- Adult (65+): 7-8 hours
Learn Something New
If you thought you could stop learning after graduating high school, think again. A consistent will to learn and think is necessary for any healthy mind. How you learn is up to you and can vary from taking evening classes, such as cooking or painting, to reading a book in your spare time.
No matter your chosen method of education, take on new challenges with a curious mind and open yourself to every learning opportunity that presents itself. This way, you will also be able to appreciate difficult topics you may not have been able to grasp before.
Protect Your Skin
Besides grey hair, one of the things that people pay closest attention to when determining someone’s age is their skin. Generally, older people are known for having wrinkly and sagging skin. So, to appear younger as you age, you will want to ensure your skin is as healthy as possible. But, in order to achieve that, you need to start now.
| Aspect | Description |
| Importance | Skin’s appearance greatly influences perceived age, so maintaining healthy skin is crucial. |
| Sun Protection | Always apply sunscreen to protect against UV radiation, a major factor in skin aging. |
| Hydration | Adequate water intake is essential for keeping skin hydrated and youthful in appearance. |
| Screening | Schedule annual skin cancer screenings for early detection and prevention of skin issues. |
| Longevity Benefit | Caring for your skin can contribute to a more youthful complexion in your later years. |
To take good care of your skin, always wear sunscreen when sun exposure, drink lots of water because your skin needs to stay hydrated, and plan a skin cancer screening annually. This way, you can be sure to have a youthful-looking complexion even as you enter your 60s, 70s, and maybe even your 80s.
Get Moving
Staying active is one thing almost everyone can agree is needed to feel well. Exercise of any kind is beneficial to your physical and mental health, and it could even help you look younger too. But don’t worry; you don’t need to run a daily marathon to stay healthy. Even small exercises like lifting light weights and going for walks around your neighbourhood will all play a role in making you look and feel younger.
Try changing it up every day for a better chance of committing to regular exercise. One day, you could join a friend or family member for a walk. Next, you could go cycling. And on the third day, you could try something new like yoga. This way, you can avoid feeling bored and uninterested while getting fit.
Conclusion
When it comes to getting a headstart on looking younger after retirement, the tips covered in this article are sure to give you a boost. The best part is that many of the tips above require only minor changes to your lifestyle but offer huge benefits for your overall health. So, why not try it and see how you can stay fit and look graceful as you age?