Brilliant Aging

"Elderly" as the X Factor

The "X" Factor Age has less to do with who a person is and what they're capable of than almost any other single factor, yet it often becomes a direct or indirect barrier to an individual reaching his or her personal potential. For example, consider that young people with disabilities receive resources, opportunities and social support to overcome disabilities and excel in spite of them. Yet adults who are challenged with a disability later in life are often simply given tools to cope with disabilities. There's a profound difference between a mindset of coping with, versus overcoming, challenges - one that directly impacts expectations, interactions and outcomes. The successes of the disability movement come from their mindset of looking at possibilities rather than disabilities. As individuals and as a society, we can work for the same kind of positive change in expectations and opportunities for older adults challenged by functional limitations. "I believe the health care crisis is not going to be solved by government programs," Kay continues, "but instead by individuals inspired into action for their own well-being, and by companies worldwide who mobilize resources to reach out to their customers with healthy lifestyle strategies."

Is Sitting a Lethal Activity?
A recent article in the New York Times describes research by Dr. Levine (Mayo Clinic) identifying sitting as a "lethal" activity. Most people know that a sedentary lifestyle can lead to all kinds of health problems, but what I found interesting is that even the twice weekly aerobic classes doesn't offset sedentary time as much as we would all like to believe.

Sitting, as it turns out, is an independent pathology. As Dr. Levine puts it, "being sedentary for nine hours a day at the office is bad for your health whether you go home and watch television afterward or hit the gym. It's bad whether you are obese or thin".

Marc Hamilton, an inactivity researcher at Pennington Biomedical Research Center adds that electrical activity in the muscles while seated goes "as silent as those of a dead horse" (of course that really hit home with me) causing a cascade of harmful metabolic effects including drops in insulin effectiveness, the ability to break down lipids and triglycerides, and levels of HDL (good cholesterol). Hamilton even studied young, fit and thin voluteers and recorded a 40 percent reduction in insulin uptake after only 24 hours of being sedentary.

Certainly exercising after a day of sitting is hugely better than sitting more when you get home; but this study calls for changes throughout the workday as well. Dr. Levine calls for consciously creating minor movements each day. Really DO get up every hour and move about, take the stairs, stand up when you talk on the phone or when you're reading a document. Look for and then take advantage of opportunities to ingrain movement into every hour of the day --- and then hit the gym or go for a walk or just keep MOVING when you're at home.

For the full article go to http://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html

Re-Branding Aging

For the past 10 years I've been a board member of ICAA (International Council on Active Aging), and for all of those years have been advocating for ICAA and other organizations to take on the issue of ageism. I'm happy to report that ICAA is currently launching an International Re-Branding Aging campaign! The timing is right (first Boomers turning 65) for the media to turn some attention to this issue and how it impacts health beliefs, behaviors and outcomes. There will be some exciting events attached to this campaign and I hope it will generate both the visibility and momentum necessary to change the way people think and talk about aging.

In conjunction with this campaign I've created a series of speaking topics to address how, specifically, organizations and individuals can reveal and then re-frame negative beliefs about aging. If ageism is a topic of interest for your organization/venue visit my website at www.kayvannorm.com for more information.

And as an individual, take this opportunity to examine your own beliefs and expectations about aging. Have you used the phrase, "I had a senior moment" lately? Have you decided you couldn't do something simply because of your age? Do you expect to be stronger and more agile one year from now than you are today - if so what are you doing on a regular basis to ensure that outcome? Are you, for example, strength training at least twice a week?

Check out the article titled, Woman in Motion, (under the Articles link on my website) to start examining some of your own beliefs and expectations about aging.  I'll keep you posted on the campaign, and I would love it if you would let me know when you see something in your area about this campaign.  

Are you Ready to Change?

Sometimes inspiration strikes in the most unexpected places. The January issue of Costco magazine profiles JD Roth and Todd Nelson of The Biggest Loser fame. I expected to hate the show because the  name seemed offensive - but I love it.  It helps people change their attitudes and expectations about themselves so they can change their lives.  And obesity and advanced age have something in common. They both impact how a person sees himself, and how others view and label him.  People make rapid and usually negative judgments about someone they label obese, same with someone they label as "elderly"; and these judgments drive personal interactions, choices, and outcomes.

The article talked about the power of the mind to transform lives and the need to awaken a person's "inner beast" in order for real change to take hold. Exactly the same things we've been talking about for awhile - activating the positive emotional tools of resilience - optimism, self-confidence, perspective, determination. I just mailed a letter off to 3 Ball Productions to ask them to consider a show to reframe aging. 

Those of you who've been in meetings with me have heard me say this before - a show like The Biggest Geezer could do more to change the trajectory of peoples lives (and our national healthcare crisis) than any number of national initiatives aimed at preventing disease or improving health. The name seems offensive but the message would be clear - age is not responsible for the stereotype of a "geezer". Circumstances and lifestyle are driven by a mindset, and by choices; and a mindset and choices are driven by perceptions. Regardless of challenges, a person has to be able to envision themselves in a positive light in order to embrace well-being and vitality. And it really helps to be immersed in a culture that supports a positive view.

 

The Elderly - time for a new phrase

Recently a LinkedIn colleague forwarded an editorial titled "Supporting the Elderly" from the Global Action on Aging office (globalaging.org), and something really interesting jumped out at me. The term "the elderly" has always bothered me because it lumps older adults into a catagory that carries lots of negative baggage. This article illustrates what I mean. When the author spoke of young people who needed assistance he didn't lump them into a catagory but instead referred to them as "individuals facing difficulties" - key word here - individuals.

Also, I noticed when the author started talking about how Boomers could use their skills and expertice to contribute to the community his language changed. He used the phrase "respect elders" not respect "the elderly". This article provides a great case for getting rid of the phrase "the elderly". If a person wants to convey older adults with special needs, then say elders in need (if you need the age reference at all).

Aging and Wellness Expert - new book

I recently finished the 2nd edition of my book Exercise Programming for Older Adults, originally published in 1995.  The new title is Exercise and Wellness for Older Adults, 2nd edition (2010).  The new book retains the same format by offering background and research into adult wellness, and lots of practical programming strategies.  It provides chair exercise, low-impact aerobics, water aerobics, arthritis exercise, and a new section on strength and power training exercises.  It also makes a significant shift from primarily "exercise-based" to a whole-person wellness approach incorporating all six dimensions of wellness- physical, social, emotional, intellectual, spiritual, and vocational.  A new section focuses specifically on challenges and opportunities unique to wellness programming in seninor living settings.

There is one major difference between the 2010 and 1995 editions - my fundamental change from an age-based approach to a function-based approach.  Over the past 15 years it became very clear to me that age is just a number that has less to do with who a person is and what they're capable of than almost any other factor you could name. The old book made statements like, "older adults need _____, or older adults want _____".  I'm embarrassed by these generalizations now and have made a studied attempt to eliminate generalizations based on age and any other ageist thinking.  I added a new chapter on the psycho-social aspects of aging and wellness to help readers make that same shift.   I really hope this new book will be the practical guide you need to create and improve your exercise and wellness programs for mature adults.  Follow the Products tab at www.kayvannorman.com for more information.

Aging and Wellness Expert

I googled this title and up came a host of websites on anti-aging. Everything from skincare to nutritional supplements. Two things strike me as odd about the list of "experts" that appear. One - rather than focusing on how to maximize vitality in all aspects of aging, there is a heavy focus on somehow "defying" or holding the outward signs of aging at bay. Two- having worked in the field of aging and wellness for the past 20 years I know most of the genuine experts in aging and wellness and none of them show up in the first few pages of the list!

We're all aware that the internet is a "searcher beware" environment but I want to encourage extra caution when searching for information about aging and wellness.  Some people are very good at creating credible looking websites and choose phrases based on what they think a "searcher" wants to here.  Make your first stop the biography section to learn the educational background and experience of individuals claiming to be experts. There are some great resources out there and some amazing new information about how lifestyles can dramatically impact the aging experience.  Notice, I said lifestyles, not products.  So that should be your first clue, when someone is touting a miracle product that will defy aging.  I appreciate you stopping by my blog and during the next couple of weeks I'll put links (from my blog and website at www.kayvannorman.com) to other organizations and individuals with credible experience and expertise in aging and wellness. My goals is to help you find the motivation and quality resources necessary to build a plan for optimal aging.

A New Chorus of Voices

Right now there is a contest at MORE magazine (for women over 40) that asks women to state why 40+ is the best time of their lives. I've really enjoyed reading the essays because they show that, while the overall cultural attitude towards aging hasn't changed much, individual people are realizing the power they have to stay healthy and active for their whole lifespan. It's great to see people embracing their ability to age well through healthy lifestyles and positive expectations. Every voice who rejects the negative myths of aging adds to the new "chorus" of adults who are proving that attitudes, expectations and actions drive outcomes - not just the passage of time.  

 

The Nocebo Effect

I recently started reading about something called the nocebo effect (meaning will-do-harm).  I'd heard of it's kind cousin, the placebo effect (do-no-harm), in relation to drug trials.  Brain scans show that beliefs and expectations "I believe these pills will help" can cause biological changes like reducing heart rate and blood pressure, improving immune function, and changing gastric secretions. That's why researches use two study groups; one group gets the real drug and one group gets a placebo.   Negative expectations and beliefs can have an equally powerful effect.  It's been proven that patients will feel more pain, take longer to heal, and even believe they are incapable of healing, due to negative expectations.  That's the nocebo effect.

When you realize how powerful beliefs and expectations are, then you start to understand why the negative aging myth can be so detrimental to well-being.  It can undermine aging expectations and manipulate what a person believes is possible and probable.   What if we all believed that living well through the full lifespan was a probability rather than just a possibility? 

Health as Wealth - Individual/Business partnerships

As I watch the healthcare debate lumber forward I'm amazed that the discussion of prevention services is buried. And there is virtually no mention of the role attitudes and expectations for well-being play in retaining health.  It seems that, as always, the fate of health in America will have more to do with individual action than anything the government could create. 

Research proved long ago that "good health" requires engaging the mind, body, and spirit in staying well.  It also shows that health can't be defined as the absence of disease or disability. There are many people with health challenges who manage to live well.  And there are many people without traditional health challenges who are very "unwell".  Regardless of significant advancements in prevention and wellness, the government is VERY slow to change and will continue to focus almost exclusively on disease management.

Fortunately, America is blessed with individual businesses who will play an increasingly larger role in making sure people receive the information they need to stay well.  Businesses need healthy workers and can move quickly to make sure they have wellness resources.  They know that treating workers as "whole" people increases productivity and builds loyalty.  Businesses also know that customers respond to companies who care about them as individuals.  I'm optimistic that through business partnerships and information sharing more people than ever will start looking at health as an asset that must be protected, nutured and supported by daily action.

The tipping point is here.