Growing Old Gracefully
Aging in the U.S.
January 25, 2006
The ranks of elderly persons have been growing. In 1990, there were over 21 million people 65 and older living in the U.S. By 2003, their numbers had risen to almost 36 million. And by 2030, about 71.5 million residents will be 65 and older.
For many people, aging is associated with a decline in physical functioning. The most common chronic medical condition among the elderly is high blood pressure, or hypertension, affecting about 49.2 percent of older Americans. Some other common health problems include arthritis (36.1 percent), heart disease (31.1 percent), cancer (20 percent) and diabetes (15 percent). More than 8 percent of seniors report having some type of physical limitation (such as difficulty climbing stairs or walking).
With age, some people also experience cognitive decline. About 15 percent of men 65 and over and 11 percent of women report having moderate to severe memory problems. Risk for memory problems increases with age. After 85, one-third of men and women have moderate to severe memory impairment.
Growing Old Gracefully
Americans are living longer than ever. But they dont necessarily have to look forward to living out their lives with disabilities and health problems. Successful aging embraces the ability to maintain a healthy body and mind. Gerontologist, Thelma Lofquist, Ph.D., has written a book, called, I Dont Want to Be Old When I Get Old (authorHOUSE, $12.95). The book draws on her own experiences in her effort to hold off the effects of aging and keep her body and mind strong.
Lofquist outlines three key areas for optimal aging: exercise, diet and mind-strengthening. Exercise improves physical and mental functioning. It increases muscle strength, flexibility and endurance. It also helps control weight and reduces the risk of many chronic health conditions. Lofquist warns people need to develop a mind-set for activity. A simple workout once a day may not be enough to keep the body tuned. Instead, older people should look for opportunities throughout the day to increase activity (such as parking the car further away or taking the stairs instead of the elevator).
A healthy diet is important at any age. But its particularly important for older people who may not be eating right and getting enough vital nutrients. Research shows poor diet can contribute to obesity and increase the risk of heart disease, high blood pressure, high cholesterol and diabetes. Health experts recommend a low-fat, high-fiber diet with emphasis on fruits, vegetables, grains and legumes.
Just as the body needs exercise, so does the mind. Memory, alertness and even the ability to learn can be maintained through mind-strengthening. Its never too late to take a class, pursue a new hobby or obtain a degree. Challenging the brain to learn will stimulate the brain and develop new neural connections. Crossword puzzles and interactive games that require thought (like chess or bridge) can also be useful. Vary your routine and visit new places to get out of mind-numbing habits. Develop a wide social support network and take time to visit with friends.
Lofquist says its never too late to start exercising, eating well and improving the mind. Even people in their 80s may see some improvement. By keeping the body and mind well, older people may reduce their need for placement in a nursing home.
AUDIENCE INQUIRY
Thelma Lofquists book, I Dont Want to Be Old When I Get Old, can be ordered from book retailers, or through the authors website at http://www.dontwanttobeold.com/index.asp?f=dontwanttobeold
For additional information on healthy aging:
The Healthy AgingŪ Campaign, http://healthyaging.net
The National Council on the Aging, http://ncoa.org
U.S. Department of Health and Human Services, Office of Womens Health, http://www.4woman.gov
BIBLIOGRAPHY
American College of Sports Medicine, "Physical Activity Programs and Behavior Counseling in Older Adult Populations," Medicine and Science in Sports and Exercise, November 2004, Vol. 36, No. 11, pp. 1997-2003.
Bean, Jonathan, M.D., et al., "Benefits of Exercise for Community-Dwelling Older Adults," Archives of Physical Medicine and Rehabilitation, July 2004, Vol. 85, Suppl. 3, pp. S31-S42.
Borst, S., "Interventions for Sarcopenia and Muscle Weakness in Older People," Age and Aging, November 2004, Vol. 33, No. 6, pp. 548-555.
Foreyt, John, Ph.D., "Need for Lifestyle Intervention," The American Journal of Cardiology, August 22, 2005, Vol. 96, No. 4A, pp. 11E-14E.
"A Lifetime of Good Health," Washington, DC: U.S. Department of Health and Human Services, Office of Womens Health, downloaded from website (http://www.4woman.gov), January 4, 2005.
McReynolds, Joyce, and Eileen Rossen, Ph.D., "Importance of Physical Activity, Nutrition and Social Support for Optimal Aging," Clinical Nurse Specialist, July-August 2004, Vol. 18, No. 4, pp. 200-206.
"Mental Wellness Tips," Unionville: The Healthy AgingŪ Campaign, downloaded from website (http://healthyaging.net), January 4, 2005.
Noel, M., and M. Reddy, "Nutrition and Aging," Primary Care, September 2005, Vol. 32, No. 3, pp. 659-669.
"Older Americans 2004," Washington, DC: Federal Interagency Forum on Aging Related Statistics, downloaded from website (http://www.agingstats.gov), January 4, 2005.
"Physical Fitness Tips," Unionville: The Healthy AgingŪ Campaign, downloaded from website (http://healthyaging.net), January 4, 2005.
"The 65 Years and Over Population: 2000," Washington, DC: U.S. Census Bureau, October 2001.
Topp, Robert, Ph.D., et al., "Healthy Aging," Nursing Clinics of North America, June 2004, Vol. 39, No. 2, pp. 411-422.
Volip, E., et al., "Muscle Tissue Changes with Aging," Current Opinion in Clinical Nutrition and Metabolic Care, July 2004, Vol. 7, No. 4, pp. 405-410.
"We the People: Aging in the United States," Washington, DC: U.S. Census Bureau, December 2004.
Research compiled and edited by Barbara J. Fister
