Here are my 10 key principles to thrive after 60, essential to living a good life, with energy, vitality, to feel like I am contributing usefully without being a burden on the community. The list doesn’t extend to supplements like resveratrol, NMN, and Metformin (to name a few) instead I want to focus on actions we can control to lead a vibrant life with energy, and purpose.
1. Embrace forward-thinking.
Try to think ahead rather than reflect on life that’s already been spent. New projects, holidays, events to plan for are much more exciting than wasting time reflecting on things that once were, particularly if you are comparing them favourably with your current life. Yes, youth was fun, but it’s gone, instead aim to be youthful. Unless you are reflecting on past mistakes to learn from today, what’s the point?
2. Prioritize real-life connections for richer emotional rewards.
Covid taught me a valuable lesson. I realised how isolating my work online was. Ironically, I wrote the Lighten Up program during those days in lockdown and will continue to make it available to anyone who wants to do it, moving forward I have chosen to work with people in person.
3. Opt for early bedtime routines.
You’ve heard it before. Life doesn’t always allow it. Do it when you can.
4. Limit alcohol intake for better health.
I’ve written about this topic extensively because it’s crucial. A standard unit of wine is 100 ml and consuming 2 standard drinks at one sitting is plenty. Aim for alcohol-free nights and avoid consuming 14 standard drinks in one sitting. Apart from the various health-related complications associated with alcohol consumption, from my years of coaching experience, I’ve observed that alcohol is a leading contributor to weight gain in women.
5. Define and refine your purpose post-retirement.
Why do you get up in the morning? Are you excited? Is there someone you can help today? I’ve thought about this a lot particularly since Covid. It led me to taking a fitness instructor course and later become a personal trainer. At 61!!
With osteo arthritis, and clearly a limited career that may sound mad, but who understands the body of an older person better than a person living in one? My osteo is worse when I don’t exercise; without strength training the risk of breaking bones is very real and without balance, it’s realer still. My purpose, moving forward is to extend my work with health and diet, to health through strength and balance.
6. Fuel your body with a balanced diet.
This you know about. Eat healthily. If you don’t already have one, buy a copy of The Greengrocer’s Diet and follow the recipes to fill your body with the macro and micronutrients you need for good health.
7. Manage Caloric Intake
Maintain a healthy weight through mindful eating and consider intermittent fasting (5:2 or restricted time eating) for weight loss. My 6 weeks Lighten Up course is an effective way to shift between 3 – 5 kg and The Greengrocer’s Diet is an excellent tool to make healthy eating a way of life.
Sign up to the next round of Lighten Up, starting 11/03/2023.
8. Boost protein intake to preserve muscle mass
To prevent muscle wastage over 60, the recommended daily intake of protein is 1.4 g per 1 kg of body weight. Of the 3 macronutrients, proteins are considered to be more important than fats and carbohydrates. That’s not to say we can exist on eggs, fish, meat, poultry, and other plant proteins. Minerals, vitamins, antioxidants, and fibre must all be included in our daily diets. If you are within a healthy weight, use the recipes from The Greengrocer’s Diet as a guide to get a wide range of micronutrients and increase the serve size of protein.
9. Aim for 150 minutes of weekly exercise.
Do you get 150 minutes of exercise a week? If you don’t schedule it in. Your body is the only possession you came into the world with. Lose the use of that and you are gone. I’m being blunt but it’s true.
10. Focus on resistance training and balance for optimal fitness after 50.
I should have learnt this at 50, and you will find many articles I’ve written over the years that say, do the exercise you enjoy because you’re more likely to stick to it. It’s true however you must add strength and balance to your weekly regime, whether you like it or not. Of all the exercise you can do later in life, this is the most important. Train your body now to prevent falls later. Hone your balance to correct yourself when you trip and build strength in your lower body, to pull yourself straight back up again.
As I embark on a new chapter, training older adults in strength and stability, I invite you follow me on Instagram for updates on upcoming events and courses, including our Lighten Up Course starting on 11/03/2023.
Additionally, if you’re in the Northern Beaches area and interested in attending my strength and balance classes, please don’t hesitate to reach out by email judy@thefoodcoach.com.au.
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