9 ACTIVITIES FOR AN ACTIVE AND HEALTHY AGING - GEOGRAFÍA - 2025

The active aging is the ability to have older people to remain active, with low risk of falling ill, committed relationships and participation in meaningful and high level of physical and mental activity activities.

Currently, the increase in the population over 60 years is an epidemiological trend throughout the world. It is important to take this into account because this creates social challenges for us when it comes to promoting healthy aging.

Aging is a process of positive adaptation on a continuous basis to changes that take place over the years. Age alone indicates very little about a person's state of health.

According to the World Health Organization (WHO), health is the state of complete physical, mental and social well-being and not simply the absence of disease. Therefore, healthy aging includes different components such as biological, psychological and social.

The aging process is highly influenced by environment, lifestyle, or disease.

Aging actively is to reinforce lifestyles that allow to enjoy a maximum level of health, that the person lives in a functional way, with well-being and quality of life and in accordance with their sociocultural context.

The WHO proposes that the elderly to grow older without “aging” through the continuous development of physical, social and spiritual activities throughout their lives.

If you age in a healthy way, it is because you have health and a good physical fit (you are on your own), you have good cognitive functioning, well-being and you also participate and get involved socially.

Keep in mind that the person is not solely responsible for their aging process. As an individual, you are in a society that acts on your aging process and that also has to contribute to its proper development.

However, it is true that different scientific investigations have shown that aging also depends on oneself; active and healthy aging and preventing disease depend, to a certain extent, on the behavior of the person.

Advantages of active aging

Some of the protective activities of the disease and promoting healthy aging are: cognitive activity, interpersonal relationship, positive thinking and attitude, stress management styles, resilience, perception of control and self-efficacy for aging.

All of these forms of behavior are predictive conditions of longevity and healthy aging.

Mental activity is a fundamental pillar within active aging, as well as physical exercise. Surely you are clear that these two aspects are part of a healthy and proper way of aging.

However, keep in mind that proper nutrition or social participation are just as important to you.

When we talk about staying active and agile and stimulating your cognitive abilities, it may seem like you have to do boring tasks to achieve it, but that's not the case at all.

There are different activities, such as the ones shown below, that will help you achieve physical and mental agility within healthy aging and that can be really fun.

Keep in mind that aging successfully depends, to a greater extent, on the prevention and health promotion actions that you implement, since, as I have mentioned, the concept of old age associated with physical and mental deterioration is, less in part, under your control.

Some authors therefore assert that successful aging is a matter of individual choice.

Activities for active aging

1. Do cognitive exercises

Both the cognitive exercises typical of a cognitive stimulation program and doing hobbies are a very beneficial way to keep the mind active and empower it.

For example, word search is a great activity to work on attention and language, and mazes can be useful for working on planning or problem-solving skills.

It is necessary to exercise the different mental capacities, through various cognitive exercises that enhance different aspects for optimal stimulation work.

Other exercises can be related to calculation, for example sudokus, where logic, memory, planning, working memory, patience are worked on…

There are also crosswords, where language skills, semantic memory, mental flexibility are worked on…

Other examples can be looking for the differences or pairs of images to work memory.

All these activities increase attention, improve perception and stimulate the senses, as well as help to activate memory.

The more active you maintain your cognitive skills and your ability to learn, the better you will perform and for longer.

Try to read the newspaper, books, magazines every day… stay informed of what is happening in the world and around you. All of this will help you keep your mind sharp.

Here you can find exercises to improve memory.

2. Board games… in company!

Games like dominoes, cards, bingo… are not only suitable because they have cognitive benefits, but also because they facilitate social participation, which, as we said at the beginning, is also a fundamental aspect of active aging.

The game should be fun for you, something that helps you exercise your cognitive abilities while helping you to enhance social relationships.

Some studies, for example carried out by the Technological Institute of Toys, have shown that board games provide many benefits in the physical, social and emotional health of the elderly.

For example, through board games, mood and self-motivation, perceived self-efficacy and satisfaction are improved, cognitive skills are exercised, coping with stress is managed, self-esteem is increased and self-esteem is decreased. feeling of loneliness.

3. Do physical exercise and specific physical exercises

In addition, these group activities close to your home will help you with resistance, postural control, flexibility, posture, rhythm and you will make friends in a fun and playful way.

Walking is also a good option, from 30 to 40 minutes at a medium pace and in better company. All music-related activities also bring many benefits. For example, ballroom dancing.

Given that in aging there is a physical deterioration of the body, you can perform certain activities aimed at enhancing the musculoskeletal system, reflexes, balance, muscular strength, coordination, etc.

These are specific exercises to work on specific areas. You can make a weekly or monthly plan where you propose to exercise a specific muscle group every day: the face, knees, shoulders… And do specific activities for it.

You can even do it in a group with your friends, so that you enhance socialization at the same time.

Some of these exercises can be relaxation, facial (to improve circulation and coordination and strengthen the muscles of the face), for the head and neck (improve balance, prevent dizziness and falls), for hands and feet (preventing joint stiffness and favoring coordination) or for the knees (favoring muscular independence and mobility).

Physical exercise is one of the lifestyles in old age that helps to achieve the highest level of health and well-being, reducing the comorbidity of chronic and degenerative diseases and increasing the quality of life.

4. Take care!

Given that I previously indicated that to stay active and age in a healthy way you must develop different aspects of your life, work, leisure or occupational productivity are adequate to promote healthy aging.

Trying to find some time occupation and being useful to others can be very beneficial for your self-esteem.

There are people who find it attractive to take care of their grandchildren, while others prefer to take classes in music, drawing and painting, dressmaking, theater…

Today there are also the so-called "University for the Elderly", where you can attend as a listener to university classes on the topics that you like the most.

You can also join a club that encourages reading, cinema-forums, gardening, memory stimulation… In some retirement homes there are specific classes. Ask about the ones near your house.

Research shows the benefits of leisure activities in contributing to the psychological well-being of the elderly and life satisfaction.

5. Cultivate your social relationships

The personal growth of each one, their adaptation and integration into society gives rise to the concept of well-being that we indicated earlier, which is also part of healthy aging.

It is necessary to have stable social relationships, have friends, go out with them, have conversations…

Social isolation, loss of support, and lack of social relationships are related to illness and shortened life.

6. Be autonomous

It is important that you develop your autonomy as much as possible. The concept of well-being that we referred to earlier includes self-acceptance, mastery of the environment, personal growth… and autonomy!

Try to maintain your independence, your own authority and resist social pressure.

Being independent and autonomous prevents disability and dependency. Try to satisfy your own desires and set your own goals and get closer to them. It's never too late!

7. Think positive!

Self-acceptance is one of the core components of well-being. Accepting yourself, with your abilities and your limitations is essential.

Sometimes when we get older, we have to stop doing things that we were used to and this causes us discomfort and negative thoughts towards ourselves.

Having positive attitudes towards oneself is a fundamental characteristic of positive psychological functioning.

It has been shown that feelings of sadness and depression increase in old age, especially when there are situations of social lack.

It is also important that you are able to prevent and detect mental health problems such as a depressive state early, since it is associated with cognitive impairment and in initial states it has an easier solution.

Depression is a psycho-affective disorder that causes a decrease in mood and has repercussions at various levels on the life and health of the person.

Depression has high rates during old age, reducing the ability of the person to take control of their life (alcohol abuse, misuse of medications, etc.), so it must be addressed in time.

You can spend at least 5 minutes a day to relax. Getting started in meditation or instructing yourself in relaxation techniques can help you a lot. Sit comfortably, learn to breathe and relax, and let yourself be carried away by positive thoughts.

Personality variables such as optimism, sense of humor, and positive thinking are associated with greater satisfaction in life during this stage. It is a protector against physical and functional decline.

8. Participate socially

Many older people, within the occupation of their free time and in search of helping others, find volunteering as a form of social participation.

It is an altruistic and social experience, perceiving it as a commitment and helping other people. This also promotes self-esteem, encourages commitment, and helps the person feel useful and necessary.

Aging models agree that aging in a healthy way involves maintaining high social competence expressed through social participation and productivity.

In this sense, volunteering is offered to many older people as a useful activity that fulfills many of the characteristics to promote healthy aging.

9. Do pleasant activities that provide you well-being

It is important to train the body and the mind but also our interior. But pleasant activities are also necessary, whatever they may be, but that produce positive feelings and that are meaningful to us.

In this sense, it is also appropriate to know how to properly handle stress and anxiety to enjoy life. As I have told you before, you can find relaxation techniques or get started in meditation.

Coping styles in managing stress or adversity allow the prevention of psychopathological conditions during old age.

Intense spiritual life has been linked as a protective factor of adaptation in old age.

Different studies have linked leisure activities and subjective well-being. In fact, many authors rank leisure activities among the best predictors of life satisfaction in older people.

Those who do them feel more competent, with greater self-confidence. It has been linked to a decrease in the feeling of loneliness, increased mood and the ability to cope with the changes of aging.

In short, the third age should be a stage where the individual opens up to everything new, to relate to their environment (friends, family, community), start life projects, continue with others already started, get involved in learning skills and activities…

From everything I've told you so far, healthy aging requires good physical, functional, cognitive, and social health.

References

1. Brigeiro, M. (2005). "Successful aging" and "third age": problems and challenges for health promotion. Research and Education in Nursing, XXIII, 1, Medellín.
2. Carrasco, M., Martínez, G. Foradori, A., Hoyl, T., Valenzuela, E. & cols. (2010). A novel method for targeting and characterizing healthy older people. Medical Journal of Chile, 138, 1077-1083.
3. Correa, JL (2013). Healthy aging, adult people's free time. 10th Argentine Congress and 5th Latin American Congress of Physical Education and Sciences.
4. Engler, T. Conceptual framework of successful, dignified, active, productive and healthy aging.
5. Férnandez-Ballesteros, R. (2011). Healthy aging. Congress on aging. Research in Spain, 9-11, Madrid.
6. Férnandez-Ballesteros, R., Caprara, MG, Íñiguez, J., García, LF (2005). Promotion of active aging: effects of the “Vivir con vitalidad” program. Spanish Journal of Geriatrics and Gerontology, 40 (2), 92-102.
7. Fernández-Ballesteros, R., Caprara, MG, García, LF (2004). Living with vitality-M: a European multimedia program. Psychosocial Intervention, 13, 1, 63-85.
8. Fundación Obra Social La Caixa. (2010). Live aging: memory and other daily challenges: exercises and activities for cognitive stimulation.
9. García, MA, Gómez, L. (2003). Effects of leisure workshops on subjective well-being and loneliness in the elderly. Journal of Social Psychology, 18: 1, 35-47.
10. López Fernández, V., Navarro, E., Requena, C. (2015). Leisure activities and emotional well-being in independent retired people. Research on Aging and Social Policy, 3 (1), 46-63.
11. Martín Lesende, I., Martín A., Moliner, C., Aguilera, L. (2007). Active aging, the best "recipe" to prevent dependency. Spanish Journal of Geriatrics and Gerontology, 42, 2, 4-6.
12. Montero, I., Bedmar, M. (2010). Leisure, free time and volunteering for the elderly. Journal of the Bolivarian University, 9, 26, 61-84.
13. Wilson-Escalante, Ll., Sánchez-Rodríguez, M., Mendoza-Núñez, V. (2009). Sedentary lifestyle as a risk factor for depressive disorders in older adults. An exploratory study. Medigraphic., 52.
14. Zamarrón, MD (2007). Active aging. Infocop.