How to live longer: recommendations for the elderly

All over the world, medical scientists and gerontologists are trying to find out the secret of longevity of some people, to develop an elixir of rejuvenation, in general, to do everything possible to extend a person’s life and make it more comfortable. Here are some tips for people who want to live longer than average, while maintaining a clear mind and good health. These tips are developed by leading experts in the field of gerontology:

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The benefits of an active lifestyle

Physically active older people tend to live longer and have low rates of many diseases, including type 2 diabetes, heart and blood circulation diseases, and some types of cancer. Physically active elderly people also have a high level of physical fitness. To this end, WHO recommends that healthy people over 65 exercise at least 150 minutes a week, but they should also do muscle strengthening or weight training 2 or more days a week.

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How exercise affects older people

How exercise affects older people A new study lasted 9 months, and scientists studied how strength training affects the psychological well-being of older people.

The study involved 106 people aged 65 to 75 years, the level of aerobic physical activity in which was lower than recommended. None of them had passed strength training before.

They were divided into four groups: three groups performed exercises to strengthen the muscles, the fourth group was the control. All training groups twice a week for 3 months passed the familiarization and practice of training exercises with weights.

After the familiarization period, three training groups continued to carry out exercises for another 6 months. One group practiced this once a week, another twice a week, and a third three times a week.

Participants underwent a psychological assessment three times over a 9-month study: at a basic level, after 3 months of training and after 6 months of training. Assessment of psychological functioning included the following indicators: quality of life, sense of connectedness and symptoms of depression.

The quality of life indicator showed how people perceive their position in relation to their expectations, goals, problems. It covers four areas of quality of life: physical, psychological, social and environmental.

“Of these areas,” the researchers note, “especially the physical area, as a rule, decreases with age.”

A sense of connectedness is a concept proposed by sociologist Aaron Antonovsky several decades ago. His theory of salutogenesis defines health as more than just the absence of disease. According to Antonovsky, a sense of connectedness is a “life orientation,” reflecting whether people see themselves as capable of making their lives “meaningful, manageable, and understandable.” A sense of connectedness shows how people perceive life and use their resources to deal with stressors.

What give training in old age

The results of the study showed that at the 3rd month, the environmental quality of life improved in groups involved in muscle strengthening. The environmental sphere is aimed at determining the degree of satisfaction of people with their environment, physical security and the ease with which they can “access various services”, such as “leisure, medical services and public transport”.
It was important to improve the sense of coherence after 9 months of strength training, although this was only seen in the group that trained twice a week.
“The results suggest that older people’s ability to manage their environment and life can be improved through strength training,”
Scientists suggest in future studies to examine whether these changes remain for a long period of time.

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