Simple Measures for Successful Aging

Source: Linda Slota, Director
Webster Senior Center News

Brought to you by:  
The Committee on Geriactric Medicine
of the
Massachusetts Medical Society

Sleep

• Sleep needs change as you age 
• The key is quality sleep
•  Get enough. Atleast 7 to 9 hours per night
•  Establish a regular sleeping pattern
•  Start a relaxing bedtime routine
• Get up and go to bed at about the same time - even weekends!
• If you're a napper, take early, short naps before 2:00 pm and for no longer than 1 hour
• Don't use alcohol as a sleep aid. It may initially help you to fall asleep, but risks interrupting your sleep later in the night.
• Sleeping pills - over the counter or prescription should not be used on a regular basis. Generally, unless advised by your physician, sleeping pills shoud not be used for more than a 2 week period due to dependence.

Regular exercise lowers blood pressure, improves cardiovascular function, strengthens bones and makes you feel good. It doesn't have to be strenuous or exhausting to be effective.

Regularity is the key.

• Don't be a weekend warrior or a couch potato
• Gentle, slow stretching feels good and keeps you flexible
• Walking is simple, inexpensive and very good for you.
• Climbing stairs gives you an extra workout, but always hold a handrail to avoid falling

Make it fun.

• Try different types of exercise with friends.
• Start slowly and build up to 20-30 minutes at least 3-4 times a week

Eating Right

Food that is good for you can also taste great.

• Diversify your diet and eat lots of different foods from each food category
• Avoid excesses of any one type of food
• Love those fruits and veggies! Eat at least 5-8 servings per day
• Drink lots of water: 6-8 glasses per day
• Dietary supplements are a good idea but should not be overused. Just because one is good does not mean five are better.
• Talk with your physician before taking herbal remedies. Your physician needs to be sure herbals and prescription drugs are not interacting.

With all these areas, (sleep, exercise and nutrition) practice MODERATION! Because something is good does not mean that more of it is better! These are general guidelines and not a substitute for the advice of your physician. Be sure to consult with your physician before changing your diet or exercise or if you have any specific concerns.

Common Sense Prevention

• Stay up to date with preventive medical screenings
• Wear appropriate footwear at all times
• Pay attention to scatter rugs and uneven surfaces that you could trip on
• Use a night light to prevent falls
• Avoid sun between 10:00 am and 3:00 pm.
• Wear a hat and loose clothing with long sleeves when in the sun and
• Use sunblock routinely (Minimum SPF 15). Reapply often
• Wear your helmet when bicycling
• Always wear your seatbelt! No trip is too short - even around the corner.
• Carry identification with you at all times