How to Maintain Independence with Aging

Maintaining independence as you age improves your health and quality of life, according to Drs. John Rowe and Robert Kahn, authors of "Successful Aging," which summarizes the conclusions of the decades-long MacAuthor Foundation Study on Aging. This study identified three conditions that separated those who were "good for their age," called ''Successful Agers," from those who aged in the "usual fashion," called "Usual Agers": higher mental and physical function, lower risk of disease and disability, and a more active engagement with life.

Instructions

• 1

  Stay strong: Start a resistance training program to increase your strength and endurance using free weights, machines and/or elastic tubing. Perform two to three sessions per week of six to eight exercises that work your major muscle groups. Increase your resistance gradually as you get stronger.

• 2

  Stay physically active: Walk briskly for a minimum of 30 minutes on most, preferably all days of the week. Walk in a single session, or in multiple sessions of at least 10 minutes throughout the day.

• 3

  Maintain normal weight: Combine regular moderate intensity physical activity with strength training and a balanced diet for optimal weight control. Eat a plant-based diet, and food with little or no chemical additives, according to Michael Pollen, author of "In Defense of Food."

• 4

  Adopt good sleep habits: Establish a regular bed- and wake-time schedule that will improve your sleep quality. Avoid coffee or other drinks with stimulants at least two hours before sleep. Make your sleep area cool, dark and quiet.

• 5

  Maintain social contacts: Keep in touch with friends and family. Turn off the TV. Have conversations over meals, write letters, email or connect via the Internet. Attend social events and introduce yourself. Start or continue a hobby and search for similar groups in your area. Own a pet and meet people in the dog park. Give and receive hugs.

• 6

  Keep an alert and curious mind: Learn a new skill. Participate in classes and conversations, keep up with the news, have an opinion--and share it.

• 7

  Be self-vigilant: Regularly check your overall physical, mental and medical condition. Ask yourself, "How do I feel?" and listen to the answer. Establish a good relationship with your doctor and follow up with her if your self-check reveals something of concern.

• 8

  Engage with your environment: Look for ways to contribute. Volunteer for services such as "Meals on Wheels," senior center programs, church groups and civic or intergenerational organizations. Become involved with social or community programs that are interesting to you.