tag:theconversation.com,2011:/africa/topics/healthy-ageing-2751/articlesHealthy ageing – The Conversation2024-02-27T05:35:56Ztag:theconversation.com,2011:article/2231942024-02-27T05:35:56Z2024-02-27T05:35:56ZHow to be kind to yourself (without going to a day spa)<figure><img src="https://images.theconversation.com/files/575550/original/file-20240214-26-e51x1x.jpg?ixlib=rb-1.1.0&rect=0%2C1%2C998%2C664&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/mature-african-woman-looking-outside-window-2003674943">Ground Picture/Shutterstock</a></span></figcaption></figure><p>“I have to be hard on myself,” Sarah told me in a recent telehealth psychology session. “I would never reach my potential if I was kind and let myself off the hook.”</p>
<p>I could empathise with this fear of self-compassion from clients such as Sarah (not her real name). From a young age, we are taught to be kind to others, but self-kindness is never mentioned.</p>
<p>Instead, we are taught success hinges on self-sacrifice. And we need a healthy inner critic to bully us forward into becoming increasingly better versions of ourselves.</p>
<p>But <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167212445599">research shows</a> there doesn’t have to be a trade-off between self-compassion and success. </p>
<p>Self-compassion can help you reach your potential, while supporting you to face the inevitable stumbles and setbacks along the way.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/self-love-might-seem-selfish-but-done-right-its-the-opposite-of-narcissism-205938">'Self-love' might seem selfish. But done right, it's the opposite of narcissism</a>
</strong>
</em>
</p>
<hr>
<h2>What is self-compassion?</h2>
<p><a href="https://self-compassion.org/">Self-compassion</a> has <a href="https://www.tandfonline.com/doi/abs/10.1080/15298860309027">three</a> key ingredients.</p>
<p><strong>1. Self-kindness</strong></p>
<p>This involves treating yourself with the same kindness you would extend towards a good friend – via your thoughts, feelings and actions – especially during life’s difficult moments.</p>
<p>For instance, if you find yourself fixating on a minor mistake you made at work, self-kindness might involve taking a ten-minute walk to shift focus, and reminding yourself it is OK to make mistakes sometimes, before moving on with your day.</p>
<p><strong>2. Mindfulness</strong></p>
<p>In this context, mindfulness involves being aware of your own experience of stress or suffering, rather than repressing or avoiding your feelings, or over-identifying with them. </p>
<p>Basically, you must see your stress with a clear (mindful) perspective before you can respond with kindness. If we avoid or are consumed by our suffering, we lose perspective.</p>
<p><strong>3. Common humanity</strong></p>
<p>Common humanity involves recognising our own experience of suffering as something that unites us as being human. </p>
<p>For instance, a sleep-deprived parent waking up (for the fourth time) to feed their newborn might choose to think about all the other parents around the world doing exactly the same thing – as opposed to feeling isolated and alone.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/i-was-an-expert-advisor-on-the-documentary-how-to-thrive-heres-what-happened-after-this-wellbeing-experiment-191500">I was an expert advisor on the documentary 'How to Thrive'. Here's what happened after this wellbeing experiment</a>
</strong>
</em>
</p>
<hr>
<h2>It’s not about day spas, or booking a manicure</h2>
<p>When Sarah voiced her fear that self-compassion would prevent her success, I explained self-compassion is distinct from self-indulgence.</p>
<p>“So is self-compassion just about booking in more mani/pedis?” Sarah asked. </p>
<p>Not really, I explained. A one-off trip to a day spa is unlikely to transform your mental health.</p>
<p>Instead, self-compassion is a flexible <a href="https://link.springer.com/chapter/10.1007/978-3-031-22348-8_7">psychological resilience factor</a> that shapes our thoughts, feelings and actions. </p>
<p>It’s associated with a suite of benefits to our <a href="https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051">wellbeing</a>, <a href="https://www.tandfonline.com/doi/abs/10.1080/15298868.2011.639548">relationships</a> and <a href="https://www.tandfonline.com/doi/abs/10.1080/17437199.2019.1705872">health</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Massage therapist massaging woman's back" src="https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/575551/original/file-20240214-20-zag2w0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A one-off trip to a day spa is unlikely to transform your mental health.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/close-masseurs-hands-massaging-clients-back-181966475">baranq/Shutterstock</a></span>
</figcaption>
</figure>
<h2>What does the science say?</h2>
<p>Over the past 20 years, we’ve learned self-compassionate people enjoy a wide range of benefits. They tend to be <a href="https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051">happier</a> and have <a href="https://doi.org/10.1016/j.cpr.2012.06.003">fewer psychological symptoms</a> of distress.</p>
<p>Those high on self-compassion <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167212445599">persevere</a> following a failure. They say they are more motivated to overcome a personal weakness than those low on self-compassion, who are more likely to give up. </p>
<p>So rather than feeling trapped by your inadequacies, self-compassion encourages a <a href="https://hbr.org/2018/09/give-yourself-a-break-the-power-of-self-compassion">growth mindset</a>, helping you reach your potential.</p>
<p>However, self-compassion is not a panacea. It will not change your life circumstances or somehow make life “easy”. It is based on the premise that life is hard, and provides practical tools to cope.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/wellness-is-not-womens-friend-its-a-distraction-from-what-really-ails-us-177446">Wellness is not women's friend. It’s a distraction from what really ails us</a>
</strong>
</em>
</p>
<hr>
<h2>It’s a factor in healthy ageing</h2>
<p>I research menopause and healthy ageing and am especially interested in the value of self-compassion through menopause and in the second half of life. </p>
<p>Because self-compassion becomes important during life’s challenges, it can help people navigate physical symptoms (for instance, <a href="https://www.sciencedirect.com/science/article/pii/S0378512214001649?via%3Dihub">menopausal hot flushes</a>), life transitions such as <a href="https://journals.sagepub.com/doi/10.1177/0956797611429466">divorce</a>, and <a href="https://link.springer.com/chapter/10.1007/978-3-031-22348-8_7">promote healthy ageing</a>.</p>
<p>I’ve also teamed up with researchers at <a href="https://www.autismspectrum.org.au/">Autism Spectrum Australia</a> to explore self-compassion in autistic adults. </p>
<p>We found autistic adults report significantly <a href="https://link.springer.com/article/10.1007/s10803-022-05668-y">lower levels</a> of self-compassion than neurotypical adults. So we developed an online <a href="https://www.autismspectrum.org.au/blog/new-online-self-compassion-program-for-autistic-adults">self-compassion training program</a> for this at-risk population.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/tiktok-is-teaching-the-world-about-autism-but-is-it-empowering-autistic-people-or-pigeonholing-them-192093">TikTok is teaching the world about autism – but is it empowering autistic people or pigeonholing them?</a>
</strong>
</em>
</p>
<hr>
<h2>Three tips for self-compassion</h2>
<p>You <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.21923">can learn</a> self-compassion with these three exercises.</p>
<p><strong>1. What would you say to a friend?</strong></p>
<p>Think back to the last time you made a mistake. What did you say to yourself?</p>
<p>If you notice you’re treating yourself more like an enemy than a friend, don’t beat yourself up about it. Instead, try to think about what you might tell a friend, and direct that same friendly language towards yourself.</p>
<p><strong>2. Harness the power of touch</strong></p>
<p>Soothing human touch <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.555058/full">activates</a> the parasympathetic “relaxation” branch of our nervous system and counteracts the fight or flight response. </p>
<p>Specifically, self-soothing touch (for instance, by placing both hands on your heart, stroking your forearm or giving yourself a hug) <a href="https://www.sciencedirect.com/science/article/pii/S2666497621000655">reduces</a> cortisol responses to psychosocial stress.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Middle-aged man hugging himself" src="https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/575557/original/file-20240214-28-qoatq3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Yes, hugging yourself can help.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/middle-age-hoary-man-wearing-brown-1667780113">Krakenimages.com/Shutterstock</a></span>
</figcaption>
</figure>
<p><strong>3. What do I need right now?</strong></p>
<p>Sometimes, it can be hard to figure out exactly what self-compassion looks like in a given moment. The question “what do I need right now” helps clarify your true needs.</p>
<p>For example, when I was 37 weeks pregnant, I woke up bolt awake one morning at 3am.</p>
<p>Rather than beating myself up about it, or fretting about not getting enough sleep, I gently placed my hands on my heart and took a few deep breaths. By asking myself “what do I need right now?” it became clear that listening to a gentle podcast/meditation fitted the bill (even though I wanted to addictively scroll my phone).</p><img src="https://counter.theconversation.com/content/223194/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lydia Brown occasionally works as a clinical psychologist in private practice.</span></em></p>A one-off trip to a day spa is unlikely to transform your mental health. But these expert tips might help you cut yourself some slack.Lydia Brown, Senior Lecturer in Psychology, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2183432024-01-01T20:35:27Z2024-01-01T20:35:27ZThink you’re good at multi-tasking? Here’s how your brain compensates – and how this changes with age<figure><img src="https://images.theconversation.com/files/565375/original/file-20231213-19-b09oz2.jpg?ixlib=rb-1.1.0&rect=0%2C197%2C2995%2C1800&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/unknown-persons-using-computer-indoors-nFLmPAf9dVc">Arlington Research/Unsplash</a></span></figcaption></figure><p>We’re all time-poor, so multi-tasking is seen as a necessity of modern living. We answer work emails while watching TV, make shopping lists in meetings and listen to podcasts when doing the dishes. We attempt to split our attention countless times a day when juggling both mundane and important tasks. </p>
<p>But doing two things at the same time isn’t always as productive or safe as focusing on one thing at a time.</p>
<p>The dilemma with multi-tasking is that when tasks become complex or energy-demanding, like driving a car while talking on the phone, our performance often drops on one or both. </p>
<p>Here’s why – and how our ability to multi-task changes as we age. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/women-arent-better-multitaskers-than-men-theyre-just-doing-more-work-121620">Women aren't better multitaskers than men – they're just doing more work</a>
</strong>
</em>
</p>
<hr>
<h2>Doing more things, but less effectively</h2>
<p>The issue with multi-tasking at a brain level, is that two tasks performed at the same time often compete for common neural pathways – like two intersecting streams of traffic on a road. </p>
<p>In particular, the brain’s <a href="https://www.sciencedirect.com/science/article/pii/S0149763416300604">planning centres</a> in the frontal cortex (and connections to parieto-cerebellar system, among others) are needed for both motor and cognitive tasks. The more tasks rely on the same sensory system, like vision, the greater the interference. </p>
<figure class="align-center ">
<img alt="Regions of the brain" src="https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=420&fit=crop&dpr=1 600w, https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=420&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=420&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=528&fit=crop&dpr=1 754w, https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=528&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/566167/original/file-20231217-25-l8zcdp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=528&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The brain’s action planning centres are in the frontal cortex (blue), with reciprocal connections to parietal cortex (yellow) and the cerebellum (grey), among others.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/brain-areas-parts-functions-regions-anatomy-2159624763">grayjay/Shutterstock</a></span>
</figcaption>
</figure>
<p>This is why multi-tasking, such as talking on the phone, while driving can be risky. It <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521777/#:%7E:text=These%20findings%20show%20that%20when,dangerous%20or%20risky%20behavioral%20responses.">takes longer</a> to react to critical events, such as a car braking suddenly, and you have a higher risk of missing critical signals, such as a red light. </p>
<p>The more involved the phone conversation, the <a href="https://www.researchgate.net/publication/7487625_Using_Mobile_Telephones_Cognitive_Workload_and_Attention_Resource_Allocation">higher the accident risk</a>, even when talking “hands-free”.</p>
<figure class="align-center ">
<img alt="Man drives car, while chatting" src="https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565378/original/file-20231213-26-mh6h0x.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Having a conversation while driving slows your reaction time.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-asian-man-drives-car-on-2291045823">GBJSTOCK/Shutterstock</a></span>
</figcaption>
</figure>
<p>Generally, the more skilled you are on a primary motor task, the better able you are to juggle another task at the same time. Skilled surgeons, for example, can <a href="https://journals.sagepub.com/doi/10.1177/1553350611430673">multitask more effectively</a> than residents, which is reassuring in a busy operating suite. </p>
<p>Highly automated skills and efficient brain processes mean <a href="https://www.sciencedirect.com/science/article/pii/S0304394023003671?via%3Dihub">greater</a> flexibility when multi-tasking. </p>
<h2>Adults are better at multi-tasking than kids</h2>
<p>Both brain capacity and experience endow adults with a greater capacity for multi-tasking compared with children. </p>
<p>You may have noticed that when you start thinking about a problem, you walk more slowly, and sometimes to a standstill if deep in thought. The ability to walk and think at the same time gets better over childhood and adolescence, as do other types of multi-tasking. </p>
<p>When <a href="https://www.tandfonline.com/doi/abs/10.1080/00222895.2020.1791038">children</a> do these two things at once, their walking speed and smoothness both wane, particularly when also doing a memory task (like recalling a sequence of numbers), verbal fluency task (like naming animals) or a fine-motor task (like buttoning up a shirt). Alternately, outside the lab, the cognitive task might fall by wayside as the motor goal takes precedence. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/tiktok-may-be-bad-for-privacy-but-is-it-also-harming-our-cognitive-abilities-203156">TikTok may be bad for privacy, but is it also harming our cognitive abilities?</a>
</strong>
</em>
</p>
<hr>
<p>Brain maturation has a lot to do with these age differences. A larger prefrontal cortex helps share cognitive resources between tasks, thereby reducing the costs. This means better capacity to maintain performance at or near single-task levels. </p>
<p>The white matter tract that connects our two hemispheres (the corpus callosum) also takes a long time to fully mature, placing limits on how well children can walk around and do manual tasks (like texting on a phone) together. </p>
<p>For a child or adult with motor skill difficulties, or <a href="https://canchild.ca/en/diagnoses/developmental-coordination-disorder">developmental coordination disorder</a>, multi-tastking errors are more common. Simply standing still while solving a visual task (like judging which of two lines is longer) is hard. When walking, it takes <a href="https://pubmed.ncbi.nlm.nih.gov/27428781/">much longer</a> to complete a path if it also involves cognitive effort along the way. So you can imagine how difficult walking to school could be. </p>
<h2>What about as we approach older age?</h2>
<p>Older adults are more prone to multi-tasking errors. When walking, for example, adding another task generally means older adults walk much slower and with less fluid movement than younger adults. </p>
<p>These age differences are <a href="https://www.frontiersin.org/articles/10.3389/fneur.2018.00913/full">even more pronounced</a> when obstacles must be avoided or the path is winding or uneven. </p>
<figure class="align-center ">
<img alt="Two older people walk together" src="https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565383/original/file-20231213-25-6cs3l0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Our ability to multi-task reduces with age.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/couple-elderly-people-walk-park-748880338">Shutterstock/Grizanda</a></span>
</figcaption>
</figure>
<p>Older adults <a href="https://www.tandfonline.com/doi/abs/10.1080/20445911.2022.2143788">tend to</a> enlist more of their prefrontal cortex when walking and, especially, when multi-tasking. This creates more interference when the same brain networks are also enlisted to perform a cognitive task. </p>
<p>These age differences in performance of <a href="https://journals.humankinetics.com/view/journals/japa/25/4/article-p671.xml">multi-tasking</a> might be more “compensatory” than anything else, allowing older adults more time and safety when negotiating events around them. </p>
<h2>Older people can practise and improve</h2>
<p>Testing multi-tasking capabilities can <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-022-03271-5">tell clinicians</a> about an older patient’s risk of future falls better than an assessment of walking alone, even for healthy people living in the community. </p>
<p>Testing can be as simple as asking someone to walk a path while either mentally subtracting by sevens, carrying a cup and saucer, or balancing a ball on a tray. </p>
<p>Patients can then <a href="https://www.nature.com/articles/s41598-022-11489-x">practise and improve these abilities</a> by, for example, pedalling an exercise bike or walking on a treadmill while composing a poem, making a shopping list, or playing a word game. </p>
<p>The goal is for patients to be able to divide their attention more efficiently across two tasks and to ignore distractions, <a href="https://pubmed.ncbi.nlm.nih.gov/37772294/">improving</a> speed and balance.</p>
<h2>There are times when we do think better when moving</h2>
<p>Let’s not forget that a good walk can help unclutter our mind and promote creative thought. And, <a href="https://www.sciencedirect.com/science/article/pii/S0966636221001156?via%3Dihub">some research shows</a> walking can improve our ability to search and respond to visual events in the environment.</p>
<h2>But often, it’s better to focus on one thing at a time</h2>
<p>We often overlook the emotional and energy costs of multi-tasking when time-pressured. In many areas of life – home, work and school – we think it will save us time and energy. But the reality can be different. </p>
<p>Multi-tasking can sometimes sap our reserves and <a href="https://www.mdpi.com/2076-3425/9/11/290">create stress</a>, raising our cortisol levels, especially when we’re <a href="https://www.tandfonline.com/doi/full/10.1080/17437199.2022.2071323">time-pressured</a>. If such performance is sustained over long periods, it can leave you feeling fatigued or just plain empty. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-much-energy-do-we-expend-thinking-and-using-our-brain-197990">How much energy do we expend thinking and using our brain?</a>
</strong>
</em>
</p>
<hr>
<p>Deep thinking is energy demanding by itself and so caution is sometimes warranted when acting at the same time – such as being immersed in deep thought while crossing a busy road, descending steep stairs, using power tools, or climbing a ladder. </p>
<p>So, pick a good time to ask someone a vexed question – perhaps not while they’re cutting vegetables with a sharp knife. Sometimes, it’s better to focus on one thing at a time.</p><img src="https://counter.theconversation.com/content/218343/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Peter Wilson has received prior funding from the Australian Research Council (ARC), studying the motor and cognitive development of children. He currently receives funding from the Australian Automobile Association (AAA), studying hazard perception in older adult pedestrians. </span></em></p>Doing two things at the same time isn’t always as productive, healthy or safe as focusing on one thing at a time.Peter Wilson, Professor of Developmental Psychology, Australian Catholic UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2145802023-12-26T20:30:36Z2023-12-26T20:30:36ZYou can’t reverse the ageing process but these 5 things can help you live longer<figure><img src="https://images.theconversation.com/files/565071/original/file-20231212-19-m904rz.jpg?ixlib=rb-1.1.0&rect=0%2C437%2C6500%2C3746&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/seniors-enjoying-breakfast-1105683980">Rawpixel.com/Shutterstock</a></span></figcaption></figure><p>At this time of year many of us resolve to prioritise our health. So it is no surprise there’s a <a href="https://digiday.com/marketing/health-food-brands-ramp-up-marketing-efforts-around-consumers-new-years-resolutions/">roaring trade</a> of products purporting to guarantee you live longer, be healthier and look more youthful. </p>
<p>While an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822264/">estimated</a> 25% of longevity is determined by our genes, the rest is determined by what we do, day to day. </p>
<p>There are no quick fixes or short cuts to living longer and healthier lives, but the science is clear on the key principles. Here are five things you can do to extend your lifespan and improve your health.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/no-you-cant-reverse-ageing-by-injecting-young-blood-and-fasting-but-that-doesnt-stop-people-trying-207038">No, you can't reverse ageing by injecting 'young blood' and fasting. But that doesn't stop people trying</a>
</strong>
</em>
</p>
<hr>
<h2>1. Eat a predominantly plant-based diet</h2>
<p>What you eat has a huge impact on your health. The evidence overwhelmingly <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8210981/#:%7E:text=According%20to%20an%20expansive%20review,13%20Given%20that%20so%20many">shows</a> eating a diet high in plant-based foods is associated with health and longevity. </p>
<p>If you eat more plant-based foods and less meat, processed foods, sugar and salt, you reduce your risk of a range of illnesses that shorten our lives, including heart disease and cancer. </p>
<figure class="align-center ">
<img alt="Delicious Mediterranean serving platter." src="https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=371&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=371&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=371&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=466&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=466&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565062/original/file-20231212-19-nxaeys.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=466&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The Mediterranean diet is one of the healthiest and most studied eating patterns.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/tray-of-food-on-white-surface-K47107aP8UU">Louis Hansel/Unsplash</a></span>
</figcaption>
</figure>
<p>Plant-based foods <a href="https://www.nature.com/articles/s41398-019-0552-0">are rich</a> in nutrients, phytochemicals, antioxidants and fibre. They’re also anti-inflammatory. All of this protects against damage to our cells as we age, which helps prevent disease. </p>
<p>No particular diet is right for everyone but one of the most studied and <a href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:%7E:text=%5B6%5D%20Those%20who%20had%20the,who%20had%20the%20lowest%20adherence.">healthiest</a> is the <a href="https://www.eatingwell.com/article/291120/mediterranean-diet-for-beginners-everything-you-need-to-get-started/">Mediterranean diet</a>. It’s based on the eating patterns of people who live in countries around the Mediterranean Sea and emphases vegetables, fruits, wholegrains, legumes, nuts and seeds, fish and seafood, and olive oil.</p>
<h2>2. Aim for a healthy weight</h2>
<p>Another important way you can be healthier is to try and achieve a healthy weight, as obesity <a href="https://www.healthline.com/health/obesity/how-obesity-affects-body">increases the risk</a> of a number of health problems that shorten our lives.</p>
<p>Obesity puts strain on all of our body systems and has a whole myriad of physiological effects including causing inflammation and hormonal disturbances. These <a href="https://www.ncbi.nlm.nih.gov/books/NBK572076/">increase your chances</a> of a number of diseases, including heart disease, stroke, high blood pressure, diabetes and a number of cancers.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-body-mass-index-cant-tell-us-if-were-healthy-heres-what-we-should-use-instead-211190">The body mass index can't tell us if we're healthy. Here's what we should use instead</a>
</strong>
</em>
</p>
<hr>
<p>In addition to affecting us physically, obesity is also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6052856/">associated with</a> poorer psychological health. It’s linked to depression, low self-esteem and stress.</p>
<p>One of the biggest challenges we face in the developed world is that we live in an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6817492/">environment</a> that promotes obesity. The ubiquitous marketing and the easy availability of high-calorie foods our bodies are hard-wired to crave mean it’s easy to consume too many calories.</p>
<h2>3. Exercise regularly</h2>
<p>We all know that exercise is good for us – the <a href="https://www.insurancebusinessmag.com/au/news/breaking-news/hcf-reveals-australias-most-popular-new-years-resolutions-for-2023-431665.aspx">most common resolution</a> we make this time of year is to do more exercise and to get fitter. Regular exercise <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">protects</a> against chronic illness, lowers your stress and improves your mental health. </p>
<p>While one of the ways exercising helps you is by supporting you to control your weight and lowering your body fat levels, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/#:%7E:text=For%20instance%2C%20routine%20physical%20activity,HDL%5D%20cholesterol%20levels%20and%20decreased">effects</a> are broader and include improving your glucose (blood sugar) use, lowering your blood pressure, reducing inflammation and improving blood flow and heart function.</p>
<figure class="align-center ">
<img alt="Woman with grey hair does yoga outside" src="https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565049/original/file-20231212-27-u1vhzr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Do the types of exercise you enjoy.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/woman-in-black-tank-top-and-gray-denim-jeans-sitting-on-green-grass-field-during-daytime-FGQQho5XXn4">Kelly Newton/Unsplash</a></span>
</figcaption>
</figure>
<p>While it’s easy to get caught up in all of the hype about different exercise strategies, the evidence <a href="https://www.medicalnewstoday.com/articles/320760">suggests</a> that any way you can include physical activity in your day has health benefits. You don’t have to run marathons or go to the gym for hours every day. Build movement into your day in any way that you can and do things that you enjoy.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/cant-afford-a-gym-membership-or-fitness-class-3-things-to-include-in-a-diy-exercise-program-206204">Can't afford a gym membership or fitness class? 3 things to include in a DIY exercise program</a>
</strong>
</em>
</p>
<hr>
<h2>4. Don’t smoke</h2>
<p>If you want to be healthier and live longer then don’t smoke or vape. </p>
<p>Smoking cigarettes affects almost every organ in the body and is associated with both a shorter and lower quality of life. There is no safe level of smoking – every cigarette increases your <a href="https://theconthatkills.org.au/?utm_source=googlesearch&utm_medium=search&utm_campaign=theconthatkills23&utm_content=RSA&gclid=Cj0KCQjwqP2pBhDMARIsAJQ0Czrlep6EQHC-8_9xUhpz0h9v2ZglMF-6-k7_65awq8FxVaIL5HRoivwaAqJwEALw_wcB&gclsrc=aw.ds">chances of developing</a> a range of cancers, heart disease and diabetes. </p>
<p>Even if you have been smoking for years, by giving up smoking at any age you can experience <a href="https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/index.htm">health benefits</a> almost immediately, and you can reverse many of the harmful effects of smoking.</p>
<p>If you’re thinking of switching to vapes as a healthy long term option, <a href="https://theconversation.com/can-vaping-help-people-quit-smoking-its-unlikely-204812">think again</a>. The long term health effects of vaping are not fully understood and they come with their own <a href="https://theconversation.com/no-vapes-arent-95-less-harmful-than-cigarettes-heres-how-this-decade-old-myth-took-off-203039">health risks</a>.</p>
<h2>5. Prioritise social connection</h2>
<figure class="align-center ">
<img alt="Older men play chess outdoors." src="https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565064/original/file-20231212-21-u1vhzr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Don’t forget about friendship and socialising.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/two-men-playing-chess-ItphH2lGzuI">Vlad Sargu/Unsplash</a></span>
</figcaption>
</figure>
<p>When we talk about living healthier and longer, we tend to focus on what we do to our physical bodies. But one of the most important discoveries over the past decade has been the recognition of the importance of spiritual and psychological health. </p>
<p>People who are lonely and socially isolated have a much higher risk of dying early and are <a href="https://healthnews.com/longevity/healthspan/social-connection-and-longevity/#:%7E:text=One%20of%20the%20biggest%20benefits,the%20following%20factors%20and%20influences.">more likely</a> to suffer from heart disease, stroke, dementia as well as anxiety and depression. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/are-you-part-of-a-social-group-making-sure-you-are-will-improve-your-health-81996">Are you part of a social group? Making sure you are will improve your health</a>
</strong>
</em>
</p>
<hr>
<p>Although we don’t fully understand the mechanisms, it’s likely due to both behavioural and biological factors. While people who are more socially connected are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/">more likely</a> to engage in healthy behaviours, there also seems to be a more direct physiological effect of loneliness on the body. </p>
<p>So if you want to be healthier and live longer, build and maintain your connections to others.</p><img src="https://counter.theconversation.com/content/214580/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Hassan Vally does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Don’t believe the hype about products claiming they can help you live longer. Here are five lifestyle changes to prioritise instead.Hassan Vally, Associate Professor, Epidemiology, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2157862023-12-13T02:00:58Z2023-12-13T02:00:58ZWhat happens to teeth as you age? And how can you extend the life of your smile?<figure><img src="https://images.theconversation.com/files/563479/original/file-20231204-29-83y9fl.jpg?ixlib=rb-1.1.0&rect=159%2C0%2C5447%2C3732&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/elderly-person-toothache-174163370">Shutterstock</a></span></figcaption></figure><p>A healthy smile <a href="https://pubmed.ncbi.nlm.nih.gov/37314011/">helps us</a> live long, well and happy lives. But just <a href="https://pubmed.ncbi.nlm.nih.gov/37436910/">like our bodies</a>, our teeth succumb to age-related changes. </p>
<p>So what happens to teeth as you age? And what can you do to ensure your smile lasts the distance?</p>
<h2>First, what are teeth made of?</h2>
<p>The tooth crown is covered by a hard enamel coat that surrounds softer, brown dentine, which protects a centrally located pulp. </p>
<p>Enamel is a complex weave of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584618/">brittle</a>, honeycomb-clustered strands that interact with light to make teeth appear opalescent (a pearly, milky iridescence).</p>
<p><a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1601-1546.2012.00269.x">Dentine under enamel</a> forms most of the tooth crown and root, and is made of collagen, mineral, water and proteins. Collagen strands are <a href="https://www.sciencedirect.com/science/article/pii/S0003996922002102?via%3Dihub#bib12">woven</a> to stretch and spring back, to <a href="https://www.sciencedirect.com/science/article/pii/S0003996922002102?via%3Dihub#bib12">prevent teeth</a> from cracking and breaking when we grind and chew.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/curious-kids-what-is-inside-teeth-187258">Curious Kids: what is inside teeth?</a>
</strong>
</em>
</p>
<hr>
<p>The pulp has blood vessels and nerves that communicate with the rest of your body. </p>
<p>Enmeshed in the dentine mineral and collagen are small, <a href="https://pubmed.ncbi.nlm.nih.gov/8809302/">interconnected tubules</a> formed by specialised cells called <a href="https://www.sciencedirect.com/science/article/abs/pii/S1047847799940960">odontoblasts</a> that settle around the pulp, once our teeth completely form.</p>
<p>Each tooth contains a <a href="https://pubmed.ncbi.nlm.nih.gov/23803461/">finite number of odontoblasts</a>, unlike the constantly replenished special bone cells that renew. </p>
<h2>How do our teeth change as we age?</h2>
<p>Unable to renew, our teeth <a href="https://www.sciencedirect.com/science/article/pii/S0003996922002102?via%3Dihub#bib19">become brittle</a>, and prone to fracture as dentine loses its spring. </p>
<p>This is <a href="https://www.sciencedirect.com/science/article/pii/S0002817714613532?casa_token=1K9Y6CJXmsAAAAAA:t6y_b_Iy02AWpUGaiz4H8Fk0Kdfx6z1ypHiGOEjFqFNlU1jvSRCVjfYOyysgIErJvgCzh33c2hfX">more common</a> in teeth with existing crack lines, large fillings or root canal treatments. </p>
<p>With time, the outer surface of enamel <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022391305004348?casa_token=xXfdecXrLaoAAAAA:YE_0swAFtT3RyCUeJmPwciixQ0hwL-foLyC2RGtnlyUSJ9O-pPLQz0B8XNd4Gq1AMtCN2BgnCrqo">thins</a> to reveal the relatively opaque dentine that darkens as we age.</p>
<p>The dentine darkens because the collagen weave <a href="https://www.sciencedirect.com/science/article/abs/pii/S1047847722000697">stiffens and shrinks</a>, and the fluid in the tubules <a href="https://www.sciencedirect.com/science/article/pii/S2590152422000010?via%3Dihub">fills with mineral</a>.</p>
<p>The odontoblasts continue to form dentine inside the tooth to reduce the translucent pulp space. The increase in dentine makes our teeth appear <a href="https://www.sciencedirect.com/science/article/abs/pii/S0003996913003294">opaque</a> and insulates from hot and cold sensations. This is why <a href="https://www.sciencedirect.com/science/article/pii/S0300571215000494?casa_token=iiLtoxOZOYQAAAAA:RfaGR7lrq9dgWuO_nh6hLETzVUiIWdu-mB-Ev019vZH5t6meVyAHs3YpZzcu9FNrDBYQL6OExu6j">X-rays</a> are useful to detect cavities we may not feel. </p>
<p>Food and drink particles fill micro-gaps and age-related fine crack lines that run up and down enamel to <a href="https://www.researchgate.net/profile/Yash-Kapadia/publication/322509199_Tooth_staining_A_review_of_etiology_and_treatment_modalities/links/5b4cd922a6fdcc8dae245b7d/Tooth-staining-A-review-of-etiology-and-treatment-modalities.pdf">discolour and stain</a>. These stains are easily managed by <a href="https://www.sciencedirect.com/science/article/pii/S2772559622000207">tooth whitening</a>.</p>
<p>How else can you extend the life of your teeth and brighten your smile? Here are seven tips to avoid dental decline:</p>
<h2>1. Avoid unnecessary forces</h2>
<p>Avoid <a href="https://www.nature.com/articles/sj.bdj.2012.722">using</a> your teeth to hold things such as working tools or to open packaging. </p>
<p>Take measures to avoid forces such as <a href="https://www.sciencedirect.com/science/article/pii/S1882761622000059">grinding or clenching</a> by wearing a night guard. </p>
<p>If you have <a href="https://www.sciencedirect.com/science/article/pii/S0109564122002421">large fillings</a> or <a href="https://www.sciencedirect.com/science/article/pii/S0109564122001579?casa_token=kQPjGNgU2iQAAAAA:ytMnT5MLV8aRehNyyWD7qC7FXSBE5xpPCxnzZ2ryKsuyJePq1jHisue1udtN0Cs6NDYJ37xYHy_5">root canal-treated</a> teeth, speak to your dentist about <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/aej.12002?casa_token=RwMhhwmgjwwAAAAA%3AGCWVA9vjFX68S2DdKbCFl4jwTAjMeqVDoT3GtXTSjA7SMEc3ksktOMCUSz9ArikD4XhBM5v08nGCvmVF0g">specific filling materials or crowns</a> that can protect your teeth from cracking or breaking.</p>
<h2>2. Share the load</h2>
<p>If you are missing molars or premolars, distribute chewing forces evenly to prevent overloading your remaining teeth. </p>
<p>Replace missing teeth with <a href="https://www.sciencedirect.com/science/article/pii/S010956411100858X?casa_token=4vrj3ssj0PEAAAAA:UODaFxNDCKmQ_lQs1faL6lh0xIeIfSFrRQBq-s0KF1ZvUJd6ytbXX37TVaiHLRzJPJaSDF_2aVmL">bridges</a>, <a href="https://aap.onlinelibrary.wiley.com/doi/full/10.1902/jop.2008.080188?casa_token=uA0r7imcRbUAAAAA%3AeXGszI5-Dcu4oKi33FCrRRviiAj0uyoP7V5wApIRQD1-1Zu-rkLAcoLhKMAJYVnC9tEnxj33UdNJIndEBA">implants</a> or well-fitted <a href="https://www.mdpi.com/1660-4601/18/13/6776">dentures</a> to support your bite. Get your dentures <a href="https://www.sciencedirect.com/science/article/pii/S0022391320301554">checked regularly</a> to ensure they fit and support adequately, and replace them at least every ten years. </p>
<h2>3. Preserve your enamel</h2>
<p>Reduce <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jcpe.12330?casa_token=W2Ib34A77-QAAAAA%3AnLZtwwqZuueyHf1CMX0K9MERSW_Pvc3w0KlpArFT1KNusuopjEUcWmGd8pDUA7fQcj6DMkcS-JnXISFV1w">further enamel and dentine loss</a> by selecting soft-bristled <a href="https://www.tandfonline.com/doi/full/10.1080/00016350802195041?casa_token=E-ErdP543QUAAAAA%3A0Wz5AWwQxntBIc3UndFX_5nVbAYoPDx-PX1tg7Umxjr_QepX3CSIFVXYcrrxWV9iTx99Afk8c_zff-o">tooth brushes and non-abrasive toothpastes</a>. </p>
<p>Certain whitening toothpastes can be abrasive, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874033/">roughen and wear</a> the tooth surfaces. If you are unsure, stick with toothpastes that are labelled “sensitive”. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-brush-your-teeth-properly-according-to-a-dentist-177219">How to brush your teeth properly, according to a dentist</a>
</strong>
</em>
</p>
<hr>
<p>Reduce your exposure to <a href="https://www.nature.com/articles/sj.bdj.2012.722">acid</a> in food (think lemons or apple cider vinegar) or illness (reflux or vomiting) where possible to maintain enamel and prevent erosion. </p>
<h2>4. Enhance your saliva</h2>
<p><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jtxs.12356?casa_token=1moXbwnrDQIAAAAA%3AHz3Im9lmR3h75TmG8FSUQH-8_0UGnQ9TNkgaPL79LlrCmwC3kzZZJaAB2mSZHf4X7PX5y3GKaVoY5cm5JA">Saliva</a> protects against acid attacks, flushes our teeth, and has antibacterial properties to reduce erosion and decay (holes forming). </p>
<p>Saliva is also important to help us chew, swallow and speak. </p>
<p>But our saliva quality and quantity reduces because of age-related changes to our salivary glands as well as certain medications prescribed to <a href="https://pubmed.ncbi.nlm.nih.gov/19392837/">manage chronic illnesses</a> such as depression and high blood pressure. </p>
<p>Speak to your doctor about other medication options to improve your saliva or manage reflux disease to prevent erosion. </p>
<figure class="align-center ">
<img alt="Man looks at medicine bottle" src="https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/563889/original/file-20231206-15-e9rzdk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Some medications can reduce your saliva production.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/asian-worried-senior-man-medicine-pills-2301033245">Shutterstock</a></span>
</figcaption>
</figure>
<h2>5. Treat gum disease</h2>
<p>Aesthetically, <a href="https://pubmed.ncbi.nlm.nih.gov/37358230/">treating gum disease (periodontitis)</a> reduces gum shrinkage (recession) that typically exposes the relatively darker tooth roots that are more <a href="https://journals.sagepub.com/doi/abs/10.1177/00220345231166294">prone to developing holes</a>.</p>
<h2>6. Manage and prevent senescence</h2>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/36908187/">Cellular senescence</a> is the process that changes DNA in our cells to reduce our ability to withstand physical, chemical or biological damage. </p>
<p>Cellular senescence enhances new cancer formation, the spread of existing cancers and the onset of chronic illnesses such as Alzheimer’s disease, diabetes, osteoporosis and heart disease. </p>
<p>You can prevent cell damage by managing lifestyle factors such as smoking, uncontrolled diabetes and chronic infections such as gum disease. </p>
<h2>7. Adapt and ask for help</h2>
<p><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jan.15769?casa_token=SC-LouFQThsAAAAA%3A4jcvLRuJ56dGEm7ttvMad65hvUoZ7V5nvILg5sLFVZo8jxyQGR6YFeTcfM8sByTbdVrCWR1O5ytI3Z_crA">Ageing</a> can affect our cognition, hand dexterity and eyesight to prevent us from cleaning our teeth and gums as effectively as we once could. </p>
<p>If this describes you, talk to your dental care team. They can help clean your teeth, and <a href="https://www.magonlinelibrary.com/doi/full/10.12968/bjon.2020.29.9.520?casa_token=_rol0NXx9c8AAAAA%3Aq8zgxiMSASwF1MRQZnZzfzmttn2x7FfGwsiIv71C_s_PTTmGD9JOIbqqtLNXa0oF9ogOjOCZwwpwB94">recommend products and tools</a> to fit your situation and abilities.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/reform-delay-causes-dental-decay-its-time-for-a-national-deal-to-fund-dental-care-217914">Reform delay causes dental decay. It’s time for a national deal to fund dental care</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/215786/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Arosha Weerakoon's PhD research was funded by the UQ School of Dentistry Research Fund and Colgate Palmolive Australia. </span></em></p>Just like our bodies, our teeth succumb to age-related changes. Here are seven ways to keep your teeth healthier for longer.Arosha Weerakoon, Senior Lecturer, School of Dentistry, The University of Queensland and General Dentist., The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2150742023-11-02T19:13:32Z2023-11-02T19:13:32ZI was a geriatrician on Old People’s Home for Teenagers. Here’s why I joined this TV experiment<figure><img src="https://images.theconversation.com/files/555958/original/file-20231025-23-112he5.jpg?ixlib=rb-1.1.0&rect=0%2C20%2C6884%2C4565&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">EndemolShine Australia</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span></figcaption></figure><p>Many people will have heard about “intergenerational practice” via the TV.</p>
<p>This is the purposeful <a href="https://www.mdpi.com/1660-4601/19/18/11254">bringing together</a> of different generations, aiming to benefit all involved. It’s the idea central to ABC TV’s <a href="https://iview.abc.net.au/show/old-people-s-home-for-teenagers">Old People’s Home for Teenagers</a>, and its predecessor <a href="https://iview.abc.net.au/show/old-people-s-home-for-4-year-olds">Old People’s Home for 4 Year Olds</a>. Both show the positive aspects of mixing age groups, for the older people featured, as well as the teenagers or preschoolers.</p>
<p>I’m a <a href="https://anzsgm.org/publicinformation/">geriatrician</a>, a doctor who specialises in the medical care of older people, one of two geriatricians who took part in this TV experiment. Here’s why I got involved.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/curious-kids-why-do-people-get-old-190142">Curious Kids: why do people get old?</a>
</strong>
</em>
</p>
<hr>
<h2>The benefits of mixing it up</h2>
<p>The positive aspects of mixing age groups may seem intuitive. Just think of how special it can be when grandparents spend time with their grandchildren. When older and younger people are together, each <a href="https://onlinelibrary.wiley.com/doi/10.1111/ajag.12761">can share</a> their experiences and perspectives. Meaningful connections can develop.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Addison talking with Annalise during filming" src="https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/555960/original/file-20231025-19-dsc0zw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Meaningful connections can develop, such as between teenager Addison and Annalise.</span>
<span class="attribution"><span class="source">EndemolShine Australia</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
</figcaption>
</figure>
<p>But in Australia today, many older people have no such opportunities. Multi-generational households are the exception, not the norm. </p>
<p><a href="https://www.aihw.gov.au/reports/older-people/older-australians/contents/housing-and-living-arrangements">One quarter</a> of people aged 65 and over living in private homes live alone. <a href="https://www.propertycouncil.com.au/media-releases/retirement-villages-approaching-capacity-where-will-our-seniors-live-2">Nearly 200,000</a> live in retirement villages and <a href="https://www.gen-agedcaredata.gov.au/www_aihwgen/media/2021-22-GEN-Topic-Updates/People%20using%20aged%20care/People-using-aged-care-fact-sheet_2022.pdf">around the same number</a> live in residential aged care. Both of the latter, by definition, accommodate only a single generation. </p>
<p>Intergenerational programs overcome these barriers by creating a <a href="https://shop.earlychildhoodaustralia.org.au/product/rip2101/">structured and supported</a> forum in which two age groups can regularly connect. </p>
<p>These programs can involve <a href="https://www.metronorth.health.qld.gov.au/news/grandfriends-reduces-loneliness-isolation">different populations</a>: from toddlers through to university students, from independent, active retirees through to aged care residents and hospital patients.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/a-new-project-shows-combining-childcare-and-aged-care-has-social-and-economic-benefits-99837">A new project shows combining childcare and aged care has social and economic benefits</a>
</strong>
</em>
</p>
<hr>
<p>Programs can take several forms, for example:</p>
<ul>
<li><p>playgroups are <a href="https://journals.sagepub.com/doi/10.1177/1476718X211059662">conducted in</a> aged care facilities</p></li>
<li><p>childcare and aged care facilities are <a href="https://agedcarenews.com.au/2022/06/21/the-herd-proudly-blazing-a-trail-for-the-future-of-intergenerational-care-and-learning/">in the same location</a></p></li>
<li><p>older volunteers in the community take part in <a href="https://www.abc.net.au/news/2023-10-03/ophft-making-connections-in-your-community/102908402">formal mentorship programs</a> for young adults.</p></li>
</ul>
<p>The <a href="https://pubmed.ncbi.nlm.nih.gov/33567363/">common aim</a> is to improve wellbeing, restore purpose, and bring joy to older participants, while helping to develop social skills, confidence and empathy in young people. These programs can potentially also address <a href="https://www.who.int/health-topics/ageism#tab=tab_1">ageism</a>, by creating understanding and empathy for each generation and by challenging negative stereotypes. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/kids-dressing-up-as-older-people-is-harmless-fun-right-no-its-ageist-whatever-bluey-says-212607">Kids dressing up as older people is harmless fun, right? No, it's ageist, whatever Bluey says</a>
</strong>
</em>
</p>
<hr>
<h2>There are challenges ahead</h2>
<p>There are wide-ranging challenges ageing may throw at us – an <a href="https://pubmed.ncbi.nlm.nih.gov/21925398/">increased burden</a> of chronic disease and frailty, a decline in physical and cognitive abilities, or changes in hearing, vision and balance.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Maz with walker, taking a puppy for a walk, Ayden holds out hand to puppy" src="https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/555961/original/file-20231025-15-xonqpw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">The program encouraged both young people, such as Ayden, and older people, such as Maz, to be more active.</span>
<span class="attribution"><span class="source">EndemolShine Australia</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/steep-physical-decline-with-age-is-not-inevitable-heres-how-strength-training-can-change-the-trajectory-213131">Steep physical decline with age is not inevitable – here's how strength training can change the trajectory</a>
</strong>
</em>
</p>
<hr>
<p>Changes in occupational and social roles often also occur as we get older, for instance, as older people retire from paid work or care for a sick partner. Conversely, older people may lose their role as caregivers, after grandchildren grow up, or after the loss of a loved one. </p>
<p>All these ageing-related changes can lead to a loss of social connection and <a href="https://theconversation.com/i-tell-everyone-i-love-being-on-my-own-but-i-hate-it-what-older-australians-want-you-to-know-about-loneliness-166109">loneliness</a>. Loneliness itself is bad for health. Loneliness <a href="https://www.nature.com/articles/s41572-022-00355-9">increases risks</a> for depression, cardiovascular disease, dementia and may even lead to a shorter life span. Reducing loneliness in older adults remains a challenge.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/i-tell-everyone-i-love-being-on-my-own-but-i-hate-it-what-older-australians-want-you-to-know-about-loneliness-166109">'I tell everyone I love being on my own, but I hate it': what older Australians want you to know about loneliness</a>
</strong>
</em>
</p>
<hr>
<h2>How I got involved</h2>
<p>So when a chance to become involved in Old People’s Home for 4 Year Olds, I eagerly jumped on board. This featured an experimental intergenerational preschool. Young and old took part in a series of structured and supported activities such as playing dress-ups, going on walks and having a sports carnival.</p>
<p>At the time, intergenerational programs were far from mainstream, especially in Australia.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Annelise and Alix walking outside on grass, trees in background" src="https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/555962/original/file-20231025-29-yvrjxr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Annelise said she was lonely at the start of the series, but formed a bond with teenager Amelie.</span>
<span class="attribution"><span class="source">EndemolShine Australia</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
</figcaption>
</figure>
<p>I joined the TV program with a panel of experts including a physiotherapist and psychologist. </p>
<p>We screened the older adults at the start of the experiment for issues such as <a href="https://dementiaresearch.org.au/wp-content/uploads/2016/06/geriatric_depression_scale_short.pdf">depression</a>, and assessed signs of <a href="https://academic.oup.com/biomedgerontology/article/56/3/M146/545770?login=false">physical frailty</a> including speed of walking, muscle strength and activity levels. We then assessed them again after six weeks.</p>
<p>While we were cautiously hopeful, the overall improvements were better than anticipated, and some of the individual transformations were extraordinary. </p>
<p>For instance, three of four participants who originally screened positive for depression had scores in the normal range by the end of the program. For one woman in her 80s her score improved by eight points on a 15-point scale. Improvements in fitness levels across the group were impressive too.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Dale and Abi outside, standing on grass, trees in background" src="https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1130&fit=crop&dpr=1 754w, https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1130&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/555963/original/file-20231025-15-d2fqb3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1130&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Dale was concerned about how her visual impairment affected her day-to-day life, but soon connected with Abi.</span>
<span class="attribution"><span class="source">EndemolShine Australia</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
</figcaption>
</figure>
<p>Since then, the series has evolved to involve differing populations: from residents of aged care facilities and retirement villages, to older adults living in the community, and from preschoolers to teenagers.</p>
<p>Each program has been adapted to the needs of each group involved. At times, we have focused on a particular issue, such as loneliness, depression, concerns about memory, physical frailty and falls.</p>
<p>But in each we have continued to see benefits for both age groups, in line with what a <a href="https://www.sciencedirect.com/science/article/pii/S1568163721001471">growing evidence base</a> is telling us about the potential benefits of such programs. </p>
<p>This is perhaps even more so in the Old People’s Home for Teenagers series, with the second season currently on air. The teenage participants are articulate in describing how truly valuable it is for younger people to spend enriched time with older mentors. Their confidence increases, they take on new challenges, and new meaningful connections develop, many of which continue to <a href="https://www.abc.net.au/news/2023-10-01/old-peoples-home-for-teens-ongoing-intergenerational-friendships/102885166">enrich lives</a> long after the cameras stop rolling.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/i-think-my-teen-is-depressed-how-can-i-get-them-help-and-what-are-the-treatment-options-206702">I think my teen is depressed. How can I get them help and what are the treatment options?</a>
</strong>
</em>
</p>
<hr>
<p>No-one is pretending such intergenerational programs are going to end loneliness for all older people, or can remove all the challenges they may face later in life. And equally, people do not need to be lonely, frail or isolated to participate.</p>
<p>Alongside the TV programs, there has been an <a href="https://www.abc.net.au/news/backstory/2023-10-03/old-peoples-home-4-year-olds-impact-and-success/102868168">upswing</a> in community interest in intergenerational practice, from researchers to educators to aged care providers, to hospitals/health services and schools. </p>
<p>We need continued investment into workforce training, support for such programs to develop, and robust evaluation of each program to ensure they meet the goals of all the stakeholders involved – especially those of the participants themselves. </p>
<p>The “Old People’s Home” model did not invent the concept of intergenerational programs. Nor are the models of practice used in each series the only way intergenerational programs must run. But they do demonstrate what intergenerational programs could achieve. </p>
<hr>
<p><em>Learn more about <a href="https://aiip.net.au/resources/">intergenerational programs</a> in Australia and find one <a href="https://aiip.net.au/about-us/intergenerational-programs-in-australia">near you</a>. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.</em></p><img src="https://counter.theconversation.com/content/215074/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Stephanie Ward has received some financial compensation for her time spent involved in the Old People's Home for 4 Year Olds/ Teenagers series for the Australian Broadcasting Commission and EndemolShine Australia. She has previously been a recipient of a research training stipend for a PhD on sleep apnoea and dementia risk. She is a chief investigator on several studies that have received funding from the National Health and Medical Research Council and the Medical Research Future Fund. Stephanie Ward is also a geriatrician at the Prince of Wales Hospital, Sydney.</span></em></p>Could teenagers get on with older people and vice versa? Turned out, they could. And both flourished.Stephanie Ward, Senior Research Fellow, Centre for Healthy Brain Ageing (CHeBA), UNSW SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2116762023-08-23T00:49:41Z2023-08-23T00:49:41ZKeeping up with advanced MRI: Kim Kardashian promotes whole-body scans. Could they be worth the hype?<p>The worlds of pop culture and advanced imaging technology intersected recently when Kim Kardashian promoted a commercial whole-body magnetic resonance imaging (MRI) service on social media as a tool to detect cancer and aneurysms. </p>
<p>The post attracted criticism from members of the <a href="https://www.aafp.org/pubs/afp/collections/choosing-wisely/250.html">medical community</a>, who <a href="https://www.dailymail.co.uk/health/article-12389553/Kim-Kardashian-slammed-doctors-promoting-rip-2-500-MRI-scan-Instagram-claims-spot-cancers-years-advance-save-lives.html">expressed concern</a> about the lack of evidence for widespread use of this technology in people who are disease free. </p>
<p>Despite these concerns, the information provided by whole-body MRI scanning for mapping anatomy and function has great potential for helping us understand how changes in the brain and body are associated with health outcomes over the human lifespan.</p>
<p><div data-react-class="InstagramEmbed" data-react-props="{"url":"https://www.instagram.com/p/CvszJqGyfqr","accessToken":"127105130696839|b4b75090c9688d81dfd245afe6052f20"}"></div></p>
<h2>Not new, but improved</h2>
<p>Whole-body <a href="https://theconversation.com/the-science-of-medical-imaging-magnetic-resonance-imaging-mri-15030">MRI scanning</a> has been available for a decade or more. MRI <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/mri-scan">uses</a> strong magnetic fields to coax a signal from water molecules. Given our body is <a href="https://www.ncbi.nlm.nih.gov/books/NBK541059/">approximately 60%</a> water by volume, MRI scans can be used to generate images over the length of our body. In a clinical setting, scans are then studied by radiologists who look for potential abnormalities.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8519652/">Recent technical improvements</a> mean detailed images of the body from head to toe can now be obtained in less than half an hour. This technique has been primarily used for cancer detection. </p>
<p>In Australia, whole-body MRI was recently added to the Medicare Benefits Schedule for people with a <a href="http://www.mbsonline.gov.au/internet/mbsonline/publishing.nsf/Content/Factsheet-Whole%20Body%20MRI">high genetic risk of cancer</a>.</p>
<p>Despite the usefulness of whole-body MRI for cancer detection for high-risk people, there are <a href="https://www.aafp.org/pubs/afp/collections/choosing-wisely/250.html">concerns</a> around widespread use of this technology in the general population without appropriate oversight by trained medical practitioners. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-science-of-medical-imaging-magnetic-resonance-imaging-mri-15030">The science of medical imaging: magnetic resonance imaging (MRI)</a>
</strong>
</em>
</p>
<hr>
<h2>The risk of overdiagnosis</h2>
<p>If an abnormality is detected in an otherwise healthy person, the significance of the abnormality is often unclear and treatment options may be limited. Anatomy can vary significantly between people and there is no guarantee an unusual imaging finding has negative implications for an individual, particularly if the person does not have any symptoms of poor health.</p>
<p>The anxiety and potentially invasive investigations triggered by an MRI finding may have a negative effect on the person’s overall wellbeing. In many cases, the stress may outweigh the health value of the discovery. </p>
<p>The scans are not cheap either. The whole-body MRI offered by Prenuvo in the United States and promoted by Kardashian costs <a href="https://www.prenuvo.com/pricing/">almost A$4,000</a>. </p>
<p>Despite these concerns, it is highly likely whole-body imaging will add to our understanding of how changes in the body contribute to healthy ageing and the development of disease. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/low-and-middle-income-countries-struggle-to-provide-health-care-to-some-while-others-get-too-much-medicine-190446">Low- and middle-income countries struggle to provide health care to some, while others get too much medicine</a>
</strong>
</em>
</p>
<hr>
<h2>How parts of the body talk to each other</h2>
<p>One potential application of whole-body MRI is to inform our understanding of the interactions between the brain and the rest of the body. </p>
<p>A multitude of studies demonstrate how the health of our brain and other organs are intimately linked. Body systems that interact with the brain include the <a href="https://www.nature.com/articles/nrn3346">gut</a> and <a href="https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.106.678995">heart</a>. The brain also partners with our <a href="https://www.sciencedirect.com/science/article/abs/pii/S1526590016300712">musculoskeletal system</a> and <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/hbm.20870">fat distribution in the body</a>. </p>
<p>A number of Australian studies have used MRI to investigate brain-body connections, including work from the Personality and Total Health (PATH) Through Life study that shows optimal blood pressure is <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2021.694982/full">linked with healthy brain ageing</a>. </p>
<p>University of Melbourne research published earlier this year shows a number of chronic diseases are associated with <a href="https://www.nature.com/articles/s41591-023-02296-6">accelerated ageing of the brain and other organs</a>. The study used artificial intelligence to predict the age of participants based on assessments of brain and body structure and function, and found an increased gap between a subject’s brain or body age and their chronological age was associated with a range of poor health outcomes. They further identified networks of advanced ageing patterns that spread from affected organs into other body systems.</p>
<p>The latter study is notable because it used data from the <a href="https://www.ukbiobank.ac.uk/">UK Biobank</a>, a large-scale population study collecting health information from half a million participants aged 40 and over, including MRI scans of the brain, heart and abdomen in 100,000 subjects. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ai-can-help-detect-breast-cancer-but-we-dont-yet-know-if-it-can-improve-survival-rates-210800">AI can help detect breast cancer. But we don't yet know if it can improve survival rates</a>
</strong>
</em>
</p>
<hr>
<h2>Studying healthy people to track changes</h2>
<p>Other large prospective imaging studies include the <a href="https://abcdstudy.org/">Adolescent Brain Cognitive Development (ABCD) study</a> which uses brain imaging and other assessments to track the development of more than 10,000 children in the United States beginning at age nine, and the German <a href="https://neurodegenerationresearch.eu/cohort/the-rhineland-study/">Rhineland study</a> with a planned enrolment of 30,000 participants aged 30 or older. </p>
<p>A substantial number of people who will participate in these studies are healthy. Over time, some of the study participants will develop health issues. So these studies offer a unique opportunity to use imaging to identify markers for poor health outcomes. Investigation could lead to ways to prevent these issues. </p>
<p>One of the key challenges in these large-scale imaging studies is how to identify relevant changes on MRI scans. The standard approach of using a radiologist to visually review scans does not scale when studies recruit thousands of participants. Artificial intelligence methods are very well suited to the task of tagging brain and body structures on MRI scans, and one important use of these large studies is to develop AI-based image labelling. </p>
<p>An Australian-based study of similar scale would have the potential to deliver similar benefits for our population. And such large-scale research could help develop an evidence base to support or debunk the use of advanced technologies such as whole-body MRI scans for helping people maintain good health and identifying health issues as early as possible. </p>
<p>For the time being, more research is needed to fully explore the potential of whole-body MRI scanning. Meanwhile, there is a growing demand for a <a href="https://theconversation.com/what-are-these-cancer-vaccines-im-hearing-about-and-what-similarities-do-they-share-with-covid-vaccines-197988">personalised approach</a> to health care. And once something shows up in our social media feed it can be surprising how soon it’s widely available. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/brain-fingerprinting-of-adolescents-might-be-able-to-predict-mental-health-problems-down-the-line-187765">'Brain fingerprinting' of adolescents might be able to predict mental health problems down the line</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/211676/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Heath Pardoe receives funding from the National Institutes of Health, USA. He works for the Florey Institute of Neuroscience and Mental Health.</span></em></p>Doctors weren’t happy when celebrity Kim Kardashian promoted whole-body MRI scans recently. But that doesn’t mean they don’t hold promise for understanding ageing on a grander scale.Heath Pardoe, Associate professor, Florey Institute of Neuroscience and Mental HealthLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2009112023-06-14T02:22:34Z2023-06-14T02:22:34ZSore joints now it’s getting cold? It’s tempting to be less active – but doing more could help you feel better<figure><img src="https://images.theconversation.com/files/526945/original/file-20230518-18-uq5uhz.jpg?ixlib=rb-1.1.0&rect=24%2C453%2C8155%2C5003&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-man-holds-his-hands-knees-2139454187">Shutterstock</a></span></figcaption></figure><p><a href="https://www.health.gov.au/topics/chronic-conditions/what-were-doing-about-chronic-conditions/what-were-doing-about-musculoskeletal-conditions#:%7E:text=In%20Australia%3A,stiff%2C%20painful%2C%20swollen%20or%20deformed">One in three</a> Australians has a musculoskeletal condition involving joint pain, and the most common cause is arthritis. Around <a href="https://arthritisaustralia.com.au/1in7witharthritis/">3.6 million</a> Australians have arthritis and this is projected to rise to <a href="https://www.arthritiswa.org.au/arthritis/australians-in-the-dark-with-arthritis-one-of-our-most-prevalent-and-costly-diseases/#:%7E:text=Arthritis%20is%20a%20leading%20cause,to%205.4%20million%20by%202030">5.4 million by 2030</a>. </p>
<p>For some people with joint pain, cold weather <a href="https://doi.org/10.1186/1471-2474-15-66">seems to make it worse</a>. But temperature <a href="https://doi.org/10.1016/S0304-3959(99)00010-X">is just one factor</a> impacting perceptions of <a href="https://doi.org/10.1097/j.pain.0000000000001776">greater pain</a> during winter. Other factors include those we have some level of influence over, including <a href="https://link.springer.com/article/10.1007/s00702-019-02067-z">sleep</a>, <a href="https://link.springer.com/article/10.1007/s00702-019-02067-z">behavioural patterns, mood</a> and <a href="https://link.springer.com/content/pdf/10.1038/s41598-019-44664-8.pdf">physical activity</a>. Emerging research suggests greater pain levels in winter may also be related to a person’s <a href="https://doi.org/10.1371/journal.pone.0216902">perception of the weather</a>, lack of <a href="https://doi.org/10.1016/j.sjpain.2010.05.030">vitamin D</a> and <a href="https://doi.org/10.1093/rheumatology/kel414">fluctuations in their disease</a>.</p>
<p><a href="https://doi.org/10.1002/msc.1191">Physical activity</a> is one of the best treatments to increase function, strength and mobility – and improve quality of life. It also <a href="https://doi.org/10.1002/msc.1191">promotes</a> mental and physical health and <a href="https://www.sciencedirect.com/science/article/pii/S1466853X21000304?via%3Dihub">reduces the risk</a> of other chronic diseases. </p>
<p>But pain can be a barrier to exercise and activities you’d usually do. So what can you do about it?</p>
<h2>Our brain tries to protect us</h2>
<p>When it comes to pain, our brain is very protective: it’s like an inbuilt alarm system and can warn us about impending danger or harm that has occurred so we can respond. </p>
<p>But it’s not always a reliable indicator of actual damage or trauma to the skin, muscle or bone, even when it feels like it is. In some instances, this warning system can become unhelpful by setting off “false alarms”. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/turning-down-the-volume-of-pain-how-to-retrain-your-brain-when-you-get-sensitised-202850">Turning down the volume of pain – how to retrain your brain when you get sensitised</a>
</strong>
</em>
</p>
<hr>
<p>Joint pain and stiffness can also appear to worsen during colder weather, prompting <a href="https://doi.org/10.1177/26335565221100172">fears</a> we could <a href="https://doi.org/10.1002/jor.25151">make it worse</a> if we undertake or overdo movement. This <a href="https://doi.org/10.1016/j.jbspin.2017.07.007">can result in</a> people avoiding physical activity – even when it would be beneficial – which can worsen the pain. </p>
<h2>We tend to exercise less when it’s cold</h2>
<p>Seasons <a href="https://doi.org/10.1016/j.jshs.2016.07.007">affect</a> how much physical activity we get. Summer months bring warmer weather, longer daylight hours and people get outdoors more. Warmer weather also tends to elicit a positive outlook, a lift in mood and burst of physical activity to fulfil New Year’s resolutions. </p>
<p>Cooler months can mean a decline in physical activity and more time being cosy indoors. A reduction in movement and less exposure to light may evoke higher levels of joint pain and can be associated with a reduction in our overall sense of well-being and mood. </p>
<p>This can create a cycle where symptoms worsen over time. </p>
<figure class="align-center ">
<img alt="Older woman exercises with weights" src="https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">It can be hard to find the motivation to exercise in winter, especially if you’re experiencing more pain.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/attractive-elderly-woman-exercising-home-swiss-1212240580">Shutterstock</a></span>
</figcaption>
</figure>
<p>But with the right knowledge and support, people <a href="https://doi.org/10.1080/08870446.2022.2126473">can remain engaged in an active lifestyle</a> especially when it’s aligned to personal values and goals. Health professionals such as physiotherapists and GPs can assess any concerns and provide strategies that are right for you. </p>
<h2>How to motivate yourself to stay active in winter</h2>
<p>When looking for an approach to help you stay active during the cooler months and beyond, it can be helpful to become aware of the many <a href="https://doi.org/10.1002/msc.1191">interconnected factors</a> that impact you. They include:</p>
<ul>
<li>biological (your genes, other illnesses you have)</li>
<li>psychological (how you think, feel and behave) </li>
<li>social (your relationships and social support). </li>
</ul>
<p>Starting with the end goal in mind can be beneficial, but this can feel overwhelming. Try creating smaller, achievable steps to help get you there, like climbing a ladder. For example, park a short distance from the shops and increase this incrementally to increase your exercise tolerance. </p>
<p>A little bit each day can often be less tolling on your body than a big effort once a week.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-do-i-improve-my-motivation-to-exercise-when-i-really-hate-it-10-science-backed-tips-179761">How do I improve my motivation to exercise when I really hate it? 10 science-backed tips</a>
</strong>
</em>
</p>
<hr>
<p>Create goals that are personally meaningful and encourage you to celebrate success along the way (for example, catching up with friends or a healthy snack). Then, as you climb your “ladder”, one rung at a time, you will likely feel more motivated to continue. </p>
<p>If you’re not sure where to start, talk to a friend or health provider to help you determine what is realistic and right for your situation. That way you can <a href="https://doi.org/10.1002/msc.1191">work towards your goals in a safe, non-threatening environment</a> and avoid developing fear and avoidance. They can also help you establish goals that align with your aspirations and pain experience.</p><img src="https://counter.theconversation.com/content/200911/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Charlotte Ganderton receives funding from Arthritis Australia, Physiotherapy Research Foundation, Swinburne University of Technology, National Institute of Circus Arts and La Trobe University. Charlotte Ganderton is a member of the Australian Physiotherapy Association and Sports Medicine Australia.</span></em></p><p class="fine-print"><em><span>Inge Gnatt has received funding from Swinburne University's DVCR Writing Award, and is the recipient of an Australian Government Research Training Program Scholarship. </span></em></p><p class="fine-print"><em><span>Matthew King receives funding from the Physiotherapy Research Foundation, Australian Physiotherapy Association, La Trobe University and the Transport Accident Commission. He is affiliated with the Australian Physiotherapy Association, Sports Medicine Australia and the International Hip-related Pain Research Network.</span></em></p>For some people with joint pain, cold weather seems to make it worse. And pain can be a barrier to exercise and activities you’d usually do.Charlotte Ganderton, Senior Lecturer (Physiotherapy), RMIT UniversityInge Gnatt, Lecturer (Psychology), Provisional Psychologist, Swinburne University of TechnologyMatthew King, Lecturer, Research Fellow, and Physiotherapist, La Trobe UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2070382023-06-07T20:08:06Z2023-06-07T20:08:06ZNo, you can’t reverse ageing by injecting ‘young blood’ and fasting. But that doesn’t stop people trying<figure><img src="https://images.theconversation.com/files/530515/original/file-20230607-17-jpl3ix.jpg?ixlib=rb-1.1.0&rect=25%2C6%2C4208%2C2367&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/old-man-looking-his-face-mirror-2215989429">Shutterstock</a></span></figcaption></figure><p>Like many celebrities and entrepreneurs, 45-year-old US tech billionaire Bryan Johnson is <a href="https://www.smh.com.au/lifestyle/health-and-wellness/taking-the-blood-of-your-17-year-old-son-anti-ageing-has-gone-too-far-20230530-p5dcd6.html">trying to reverse the ageing process</a>.</p>
<p>Spending an average of US$2 million a year on an anti-ageing regimen, Johnson <a href="https://medium.com/future-literacy/at-45-i-now-age-slower-than-the-average-10-year-old-6932448fc608">claims</a> he now ages slower than some children. He explains: “the pace my body accumulates ageing damage is less than the average ten year old”.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1661070915080454145"}"></div></p>
<p>Many of Johnson’s age-reversal methods are questionable, involve dodgy science, and have known side effects.</p>
<p>While you can’t stop the ageing process, and the gradual decline our bodies experience as we advance in years, there are some things we can all do – for free – to maintain our health as we age.</p>
<h2>What does Johnson do? And is it scientific?</h2>
<p><strong>Fasting</strong></p>
<p>Johnson reports fasting for 23 hours a day. He then eats <a href="https://medium.com/future-literacy/one-meal-23-hr-fast-100-nutrition-18187a2f5b">one meal a day</a>: 2,250 calories of nutrient-dense food “customised” to his body’s needs. </p>
<p>Eating for time-restricted periods in the day can have a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9650338/">positive effect</a> on how we <a href="https://pubmed.ncbi.nlm.nih.gov/29955217/">metabolise nutrients</a>, inflammation levels, hormonal regulation, and <a href="https://www.health.harvard.edu/blog/how-good-is-your-cardiometabolic-health-and-what-is-that-anyway-202208182803">cardiometabolic health</a> (blood sugar, <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186">triglycerides</a>, cholesterol, blood pressure, BMI and waist circumference).</p>
<p>However, a Spartan-like food intake can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2121099/">impair</a> how our body responds to sugar (known as glucose tolerance). And it’s not necessarily any more effective for weight maintenance than <a href="https://pubmed.ncbi.nlm.nih.gov/29419624/">reducing calorie intake at each meal</a>. </p>
<p>Large-scale, long-term human trials are needed to confirm the <a href="https://pubmed.ncbi.nlm.nih.gov/34728336/">limited risk-benefit</a> findings of fasting.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/is-intermittent-fasting-actually-good-for-weight-loss-heres-what-the-evidence-says-183500">Is intermittent fasting actually good for weight loss? Here's what the evidence says</a>
</strong>
</em>
</p>
<hr>
<p><strong>Acid peels</strong></p>
<p>Johnson has weekly <a href="https://www.asds.net/skin-experts/skin-treatments/chemical-peels/chemical-peels-for-aging-skin">acid peels</a> (which use a mild acid to exfoliate the skin) to maintain a “youthful glow”.</p>
<p>But you cannot smooth sagging facial skin or remove deep scars or wrinkles. Acid peels also <a href="https://www.mayoclinic.org/tests-procedures/chemical-peel/about/pac-20393473">come with risks</a>, including organ damage, infection, scarring and swelling.</p>
<p><strong>Plasma infusions</strong></p>
<p>Perhaps the most bizarre youth-inducing procedure Johnson has attempted is receiving blood transfusions from his 17-year-old son. </p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1660655103009857546"}"></div></p>
<p>US biotech companies have explored <a href="https://www.theguardian.com/society/2020/feb/02/could-young-blood-stop-us-getting-old-transfusions-experiments-mice-plasma">plasma infusions</a> to tackle age-related diseases in humans for decades. But there are no proven clinical benefits. </p>
<p><a href="https://www.redcrossblood.org/donate-blood/blood-donation-process/what-happens-to-donated-blood/blood-transfusions/risks-complications.html">Side effects from blood transfusions</a> include blood-borne infections, fever and allergic reactions. </p>
<h2>Historical attempts to stay youthful</h2>
<p>Humans have been experimenting with <a href="https://academic.oup.com/biomedgerontology/article/59/6/B515/662071">anti-ageing methods for centuries</a>. These have included all sorts of behavioural and lifestyle practices that are quirky, questionable, and even sadistic. </p>
<p>Ancient practices included <a href="https://www.marieclaire.com/beauty/news/a14382/anti-aging-beauty-through-history/">crocodile dung face masks</a>, which the Greeks and Romans used to brighten their complexions. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/can-ageing-really-be-treated-or-cured-an-evolutionary-biologist-explains-143255">Can ageing really be 'treated' or 'cured'? An evolutionary biologist explains</a>
</strong>
</em>
</p>
<hr>
<p>Romans also used <a href="https://beautytap.com/2019/03/donkey-milk">donkey milk</a> and <a href="https://www.ancient-origins.net/history/swans-fat-crocodile-dung-and-ashes-snails-achieving-beauty-ancient-rome-003240">swan fat</a> to minimise wrinkles, due to their acclaimed rejuvenating properties.</p>
<p><a href="https://www.livescience.com/44071-cleopatra-biography.html">Cleopatra</a> apparently took daily baths in sour donkey milk. To sustain this lavish habit, she had a <a href="https://www.naturanecosmetics.com/en/content/26-faits-historiques">herd of 700 donkeys</a>. Sour milk contains <a href="https://science.jrank.org/pages/3780/Lactic-Acid-Lactic-acid-in-foods.html">lactic acid</a>, a naturally occurring <a href="https://www.mecca.com.au/edits/ingredients/alpha-hydroxy-acids/">alpha-hydroxy acid (AHA)</a> that exists in many modern-day exfoliants. So this idea was grounded in basic science, at least. </p>
<figure class="align-center ">
<img alt="Milk bath with dried fruits and flowers" src="https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/530478/original/file-20230607-27-bv0w1t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Don’t waste milk on a bath.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/bath-milk-flowers-1051210370">Shutterstock</a></span>
</figcaption>
</figure>
<p>During the 16th and 17th century, “Countess Dracula” aka <a href="https://en.wikipedia.org/wiki/Elizabeth_B%C3%A1thory">Elizabeth Bathory</a> allegedly resorted to serial killing to quench her thirst for youthfulness, <a href="https://www.nationalgeographic.com/travel/article/the-bloody-legend-of-hungarys-serial-killer-countess">bathing in the blood of her young victims</a>. </p>
<h2>The quest continues with cryotherapy</h2>
<p>Fountain of youth fixations have inspired many contemporary anti-ageing trends. Exposure to cold is a firm favourite.</p>
<p><a href="https://www.nature.com/articles/s43587-023-00383-4">Some research</a> suggests this could have <a href="https://neurosciencenews.com/cold-aging-22928/">benefits</a> relating to longevity, by slowing cellular degeneration, <a href="https://www.cryo.com.au/anti-ageing-benefits-of-whole-body-cryotherapy/">stimulating collagen and elastin production</a>, increasing the metabolism, and reducing inflammation. </p>
<p>Dutch motivational speaker Wim Hof includes <a href="https://www.wimhofmethod.com/cold-water-immersion">cold water immersion</a> as one of the three pillars of his <a href="https://www.wimhofmethod.com/">Wim Hof Method</a> to “increase mind-body connection”.</p>
<p>Athletes such as <a href="https://www.dailymail.co.uk/sport/football/article-2469985/Cristiano-Ronaldo-buys-Cryotherapy-chamber.html">Cristiano Ronaldo</a> use <a href="https://my.clevelandclinic.org/health/treatments/21099-cryotherapy">cryotherapy</a>, exposing their bodies to extremely cold temperatures for two to four minutes to decrease the signs of ageing and enhance their general health. </p>
<p>However, the <a href="https://www.medicinenet.com/what_are_the_side_effects_of_cryotherapy/article.htm">risks of cryotherapy</a> include bone fractures, frostbite, nerve damage, bleeding, cramping, swelling and skin infections.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/dont-listen-to-gwyneth-paltrow-ivs-are-not-a-shortcut-to-good-health-202621">Don't listen to Gwyneth Paltrow – IVs are not a shortcut to good health</a>
</strong>
</em>
</p>
<hr>
<h2>So what can we do to age well?</h2>
<p>Two of the more mainstream anti-ageing methods that Johnson recommends are the daily self-care habits of sleep and exercise. </p>
<p>He has a <a href="https://medium.com/future-literacy/sleep-and-impulse-control-87e844218ff2">strict sleep schedule</a> that involves retiring to bed at 8pm, with a one-hour wind-down in a darkened room. </p>
<p>Adults report poorer sleep quality and difficulty being able to sleep for long enough <a href="https://www.news-medical.net/health/How-Does-the-Suprachiasmatic-Nucleus-(SCN)-Control-Circadian-Rhythm.aspx">as they age</a>. Sleeping too much or too little is <a href="https://www.frontiersin.org/articles/10.3389/fpubh.2023.1043347/full">associated with</a> a greater risk of obesity, heart disease and <a href="https://theconversation.com/research-check-can-sleeping-too-much-lead-to-an-early-death-101323">premature death</a>. </p>
<p>Developing a regular sleep routine, reducing bedroom distractions such as mobile phones, and exercising regularly can all help to <a href="https://www.sleepfoundation.org/aging-and-sleep">alleviate sleep problems</a>.</p>
<figure class="align-center ">
<img alt="Child and grandfather walk on a beach" src="https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=383&fit=crop&dpr=1 600w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=383&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=383&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=482&fit=crop&dpr=1 754w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=482&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/530491/original/file-20230607-29-cw0f29.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=482&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Exercise is also important for healthy ageing.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/s-vhziQHngM">Vidar Nordi Mathisen/Unsplash</a></span>
</figcaption>
</figure>
<p>Exercise, often cited as a <a href="https://www.marketwatch.com/story/exercise-is-the-wonder-drug-for-healthy-aging-11633642719">wonder drug for healthy ageing</a>, is something Johnson takes very seriously. He does a “<a href="https://www.youtube.com/watch?v=HNywRJgCRaQ">Blueprint</a>” workout that includes specially designed daily techniques, as well as <a href="https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/">high-intensity interval training sessions</a>, hiking and playing sport.</p>
<p>From middle age onwards, we all need to exercise regularly, to increase our muscle mass, bone density, strength, endurance, coordination and balance. One of the greatest health risks for older people is <a href="https://www.ncbi.nlm.nih.gov/books/NBK560761/">falling</a>, which balance, flexibility, endurance and strength training <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC381224/">can help</a> reduce. Physical activity can bring <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408452/">social benefits</a> in older adults if undertaken in groups, and there are well-known <a href="https://www.whiddon.com.au/yourlife/the-mental-health-benefits-of-exercise-for-older-adults/">mental health gains</a>.</p>
<p>Small changes in sleep, diet (eating <a href="https://health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines">plenty of vegetables, fruit, wholegrains, healthy fats, and enough protein</a>), and exercise can support <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-020-01900-5">healthy ageing</a>, reducing the chance of early death, and helping us all to lead an active and independent life in our senior years. Now that <em>is</em> something worth investing in.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/secret-to-a-healthy-appearance-smiling-says-science-82520">Secret to a healthy appearance? Smiling, says science</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/207038/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rachael Jefferson does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>US tech billionaire Bryan Johnson spends $2 million a year on an anti-ageing regimen. Is there any evidence to support it?Rachael Jefferson, Lecturer in Human Movement Studies (Health and PE) and Creative Arts, Charles Sturt UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1917242022-10-18T16:12:29Z2022-10-18T16:12:29ZMuscle is important for good health – here’s how to maintain it after middle age<figure><img src="https://images.theconversation.com/files/490022/original/file-20221017-15-qepbij.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6048%2C4010&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A lack of muscle mass is associated with a range of preventable diseases.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/fat-middle-aged-men-fitness-trainer-2123451146">Zamrznuti tonovi/ Shutterstock</a></span></figcaption></figure><p>While it’s almost unnoticeable to begin with, nearly every cell, organ and biological process gets a little bit worse every year we’re alive starting from age 30 or so. The sum of these processes is what we know as ageing.</p>
<p>For most of us, loss of muscle strength and mass are some of the first and most obvious age-related changes we see. While this might only start out as a couple of extra little aches and pains, over time a lack of muscle mass can lead to a number of issues – including poor balance, frailty and loss of independence. It’s also associated with a <a href="https://theconversation.com/muscle-loss-can-cause-a-range-of-health-problems-as-we-age-but-it-can-be-prevented-147882">myriad of health problems</a>, including higher risk of diabetes and cardiovascular disease and even dementia. </p>
<p>While researchers aren’t entirely sure why muscle mass decreases so much as we get older, the good news is that we do know regular exercise can help lessen this impact – and can even delay some of this inevitable muscle loss. Regular physical activity is also shown to <a href="https://pubmed.ncbi.nlm.nih.gov/36001316/">lower risk of preventable diseases</a>, maintain physical function well into old age, and even <a href="https://pubmed.ncbi.nlm.nih.gov/29517845/">improve immune function</a>.</p>
<h2>Get moving</h2>
<p>Given how important muscle is for our health, the best way to maintain it after 30 is to keep moving. </p>
<p>But let’s say you’re someone who hasn’t regularly exercised in a few years, or has never done muscle-building exercises before. </p>
<p>First and foremost, remember that ageing doesn’t mean you need to avoid heavy exercise. Our research suggested that younger and older men <a href="https://pubmed.ncbi.nlm.nih.gov/34650440/">recovered in a similar manner</a> to heavy muscle-building resistance training, so long as the training was tailored to each participant’s fitness level.</p>
<p>However, it’s important to consider your abilities before you begin exercising. A common mistake people make after being off training for years (or even decades) is trying to do what they used to do, or doing too much too quickly in those first workouts. This may lead to injury, so it’s important to build your workouts up gradually.</p>
<p>Realistically, the best workout plan to follow is the <a href="https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/">NHS’s physical activity recommendations</a> for 18-65-year-olds. This says people should aim to be physically active most days, and do muscle-building exercises <a href="https://pubmed.ncbi.nlm.nih.gov/35228201/">at least two days per week</a>. </p>
<figure class="align-center ">
<img alt="A middle aged man and woman perform a plank at the gym." src="https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/490023/original/file-20221017-18-d1c8dh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The best exercises to do are those you enjoy doing.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/middle-age-beautiful-sporty-couple-smiling-1641934243">Krakenimages.com/ Shutterstock</a></span>
</figcaption>
</figure>
<p>But what kind of muscle-building exercises should you do? Well, there’s actually a myriad of different types of resistance exercise to choose from, and all are more or less <a href="https://pubmed.ncbi.nlm.nih.gov/32539753/">equally</a> as <a href="https://pubmed.ncbi.nlm.nih.gov/33114782/">beneficial</a> as the other. The cliche people immediately think of is large, muscular people lifting heavy weights in a gym, but there many more options out there. </p>
<p>So if you prefer doing bodyweight exercises such as pilates, using resistance bands, or hard work while gardening over lifting barbells, that’s what you should aim to do twice a week. Enjoyment counts for a lot, especially if it means you’ll keep doing your new exercise routines. </p>
<p>Endurance-based exercise (such as walking, running and cycling) are also very good for you in multiple ways, beyond just building muscle and improving heart health. There’s also a very clear relationship between longevity and doing <a href="https://pubmed.ncbi.nlm.nih.gov/25977572/">light physical activity</a> daily.</p>
<p>However, it’s important not to do too much of a good thing – especially high-intensity, resistance-based training. Research shows that doing more <a href="https://pubmed.ncbi.nlm.nih.gov/25977572/">vigorous high intensity physical activity</a> than recommended isn’t associated with substantial benefits to longevity. For clarity, this data doesn’t suggest the high intensity is negative in terms of health, just that more isn’t necessarily better. </p>
<p>From a dietary point of view, many older people don’t eat enough protein. Sufficient protein intake is necessary to <a href="https://pubmed.ncbi.nlm.nih.gov/29092886/">increase and maintain muscle mass</a> – even more so if you’re regularly exercising. Current guidelines recommend a minimum of 0.8 grams of protein per kg of body mass per day for all adults. </p>
<p>But you’ll need to double this to 1.6 grams per kg of body mass if you’re looking to <a href="https://pubmed.ncbi.nlm.nih.gov/29092886/">build muscle</a>. So for a person who weighs 70kg, they would need to eat around 112g of protein per day to build muscle. This would be the equivalent of eating approximately one large chicken breast, a protein shake, three eggs and a can of tuna (though it will vary depending on what products you use, so be sure to check the labels).</p>
<p>This seems to be especially important for <a href="https://www.bases.org.uk/imgs/9345_bas_bases_tses_summer_2022_online_pg_8_9609.pdf">physically active older people</a>(over 60 years of age). It’s also good to spread the protein you consume evenly throughout the day to help your body absorb so much protein as it can <a href="https://pubmed.ncbi.nlm.nih.gov/20844073/">per meal</a>. </p>
<p>While muscle will still inevitably decrease with age no matter how much you exercise, being physically active often is still one of the best ways we know of when it comes to maximising both good health and fitness and lifespan. And the earlier you make exercise a habit, the better off you may be in old age.</p><img src="https://counter.theconversation.com/content/191724/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Bradley Elliott receives funding from The Endocrine Society, The Physiological Society, the Quintin Hogg Charitable Trust and private philanthropic donors. He is affiliated with The Physiological Society, and is a Trustee of the British Society for Research on Ageing.</span></em></p>Every year after age 30 we progressively lose muscle mass. But that doesn’t mean there’s nothing you can do about it.Bradley Elliott, Senior Lecturer in Physiology, University of WestminsterLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1865542022-09-28T20:02:00Z2022-09-28T20:02:00ZHow we can use gaming to support positive ageing (and support our relationships with our pets, too)<figure><img src="https://images.theconversation.com/files/482171/original/file-20220831-6799-ry7152.png?ixlib=rb-1.1.0&rect=11%2C0%2C2443%2C1571&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Cherished Pet Foundation</span>, <span class="license">Author provided</span></span></figcaption></figure><p>Margaret, 63, loves playing online Scrabble everyday with her sister who lives interstate. The online game allows a playful way to keep in constant contact when geographically distant.</p>
<p>Tom, 70, discovered the joy of Wordle and sharing his daily outcomes with friends. Penelope, 67, gets online to play Roblox games with her grandchildren who are living interstate. </p>
<p>These are just a few examples of the many ways older adults are gaming across Australia. </p>
<p>During the pandemic lockdowns, games were not only spaces for everyday creativity and informal literacy, but a way to socialise and keep fit – both mentally and physically. So much so that, in 2020, the World Health Organisation <a href="https://www.usatoday.com/story/tech/gaming/2020/03/28/video-games-whos-prescription-solace-during-coronavirus-pandemic/2932976001/">acknowledged</a> the communicative and social power of games for wellbeing.</p>
<p>Even though the <a href="https://techjury.net/blog/mobile-gaming-statistics/">typical gamer</a> is middle-aged woman, ageist stereotypes about gamers continue to circulate, reflecting broader inherent ageisms embedded within Australian culture. </p>
<p>Maybe we could turn this problem on its head. Perhaps we could use games to empower ageing and ageing well, <a href="https://blogs.lse.ac.uk/parenting4digitalfuture/2018/09/05/the-importance-of-video-game-literacy/">creating bridges</a> between the generations – and even improve our relationships with animals while we’re at it.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/Jjx4jEtp1Qs?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/codecracking-community-and-competition-why-the-word-puzzle-wordle-has-become-a-new-online-obsession-174878">Codecracking, community and competition: why the word puzzle Wordle has become a new online obsession</a>
</strong>
</em>
</p>
<hr>
<h2>Ageing well</h2>
<p>Older adults are one of the most divergent cohort of technology users, from “<a href="https://nationalseniors.com.au/uploads/NationalSeniorsAustralia-SeniorSurfer-ResearchReport-2019.pdf">silver surfer</a>” innovators to those who have little experience or confidence. </p>
<p>Victoria’s <a href="https://www.seniorsonline.vic.gov.au/services-information/ageing-well-changing-world">Ageing Well Report</a> lists eight attributes to ageing well: positivity, purpose, respect, socially connection, keeping up in a changing world, financial/personal security, health autonomy and mobility. </p>
<p>Many of these attributes can be addressed through games and play.</p>
<p>In our study into mobile game practices in Australian homes, we found <a href="https://mitpress.mit.edu/books/ambient-play">numerous ways</a> in which games offer intergenerational ways for socialising, connection and creativity. </p>
<p>Word games like Scrabble and Wordle have been deployed to add playful, social dimensions to people’s lives: older adult siblings playing online everyday, or grandparents playing with grandchildren interstate.</p>
<p>Game apps like Pokémon Go have been used to motivate older adults to exercise and socialise. </p>
<p>In countries as varied as Japan and Spain, the power of Pokémon Go has enhanced various dimensions of everyday life – from getting mobile and discovering local neighbourhoods to playing together cooperatively to win tournaments. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/meet-sofia-a-67-year-old-widow-who-uses-pokemon-go-to-reconnect-with-her-city-119389">Meet Sofia: a 67-year-old widow who uses Pokémon Go to reconnect with her city</a>
</strong>
</em>
</p>
<hr>
<p>Game genres such as “social justice” and “games for change” have been deployed to address complex issues such as elder abuse <a href="https://link.springer.com/article/10.1007/s40869-020-00105-5">in new ways</a> by providing safe spaces to enhance empathy and reshape perceptions.</p>
<p>In <a href="https://journals.sagepub.com/doi/full/10.1177/1461444820965879">our research</a>, we accompanied and interviewed older adult players in Badalona, Spain about their use of Pokémon Go.</p>
<p>On the streets of Badalona, chasing Pokémons was clearly about intergenerational play and sociality. The game was such a success in older adult rehabilitation by making exercise fun and social that social workers started to prescribe it as part of their health plans. </p>
<p>There is a <a href="https://www.researchgate.net/publication/343003532_Playability_and_Player_Experience_in_Digital_Games_for_Elderly_A_Systematic_Literature_Review">growing body of research</a> into games for intergenerational connection. But the role of games to enhance our relationships with animals has been overlooked – despite the fact animals play an essential role in our contemporary relationships. </p>
<h2>Our best friend</h2>
<p>Australians love their animals: <a href="https://www.abc.net.au/news/2021-05-29/australia-talks-pets-easing-loneliness-and-bringing-people-joy/100163858">one in three prefer</a> animals to humans.</p>
<p>Despite this reality, animal companions are <a href="https://issuu.com/animalwelfareleagueaustralia/docs/pets_in_aged_care_snapshot">not acknowledged</a> in Australia’s aged care plans. This means many older adults can be <a href="https://mh.bmj.com/content/45/2/1">disenfranchised</a> by the system.</p>
<p>For many older adults, animal companions <a href="https://academic.oup.com/ccc/article-abstract/15/2/227/6571687?redirectedFrom=fulltext">are crucial</a> to their social and physical wellbeing.</p>
<p>Digital games like <a href="https://en.wikipedia.org/wiki/Stray_(video_game)">Stray</a> see the player take on the role of a stray cat. These types of games can enhance our empathy for animals, but there is a missed opportunity in relation to the human-animal bonds for ageing well. </p>
<p>The human-animal kinship is a space ready for gameplay which could enrich the possibility of ageing well.</p>
<p>During the pandemic lockdowns, Melbourne’s <a href="https://www.cherishedpetcare.com.au/">Cherished Pet Foundation</a> trialled different techniques to support their community – including the use of games.</p>
<p><a href="https://dcp-ecp.com/projects/pet-playing-for-placemaking">Pet Playing for Placemaking</a> (co-designed by Jacob Sheahan) invited older pet owners and local community members to partner up and compete in treasure-hunt style gameplay. </p>
<p>Older pet owners, limited in mobility and vulnerable to the virus, completed digital puzzles which reveal locations where their play partner (typically a volunteer or neighbour) can walk their pet and discover more challenges that lead to other places. </p>
<p>Participants reported they found the game a fun way to connect with their neighbourhood and their community – and it kept their pets happy, too.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/dogs-can-get-dementia-but-lots-of-walks-may-lower-the-risk-189297">Dogs can get dementia – but lots of walks may lower the risk</a>
</strong>
</em>
</p>
<hr>
<h2>The beauty of game play</h2>
<p>Ageing well is about positive and empowering pathways for ageing across emotional, physical and mental domains. </p>
<p>This can take many forms: social connection, respectful relationships, regular exercise and mobility. </p>
<p>Games can play an active role in empowering ageing, enriching social and intergenerational connection, mobility and health. </p>
<p>While the pandemic has laid bare barriers to ageing well, it has also created opportunities. Maybe we all need to play more with ageing well?</p><img src="https://counter.theconversation.com/content/186554/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Larissa Hjorth received funding from the Australian Research Council Discovery grant fund, Games of Being Mobile (2015-2018), for her initial fieldwork into intergenerational games in the household with Prof Ingrid Richardson.
Hjorth is a partner investigator in the Canadian-based network, Aging in Data (led by Prof Kim Sawchuk).
Hjorth is also a steering group member for the Melbourne Ageing Research Collaboration (MARC) and a general member of the Australian Institute for Intergenerational Practice (AIIP). </span></em></p>Even though the typical mobile gamer is a middle-aged woman, ageist stereotypes about gamers continue to circulate.Larissa Hjorth, Professor of Mobile Media and Games., RMIT UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1804152022-04-13T20:34:06Z2022-04-13T20:34:06ZFlow state, exercise and healthy ageing: 5 unexpected benefits of singing<figure><img src="https://images.theconversation.com/files/456277/original/file-20220405-26-kbbf24.jpg?ixlib=rb-1.1.0&rect=4%2C0%2C2759%2C1839&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Miguel Bautista on Unsplash</span></span></figcaption></figure><p>Singing with others feels amazing. Group singing <a href="https://www.nature.com/articles/s41599-020-00549-0">promotes social bonding</a> and has been <a href="https://journals.sagepub.com/doi/10.1177/03057356211042668">shown to</a> raise oxytocin (the “bonding hormone”) and decrease cortisol (the “stress hormone”). </p>
<p>But it’s not just about singing in groups. There are many unexpected ways
singing is good for you, even if you’re on your own. </p>
<p>Singing is a free and accessible activity which can help us live happier, healthier and more fulfilling lives.</p>
<p>And before you protest you are “<a href="https://doi.org/10.1196/annals.1360.018">tone deaf</a>” and “can’t sing”, research shows <a href="https://doi.org/10.1177/0022429420951630">most people</a> can sing accurately in tune, so let’s warm up those voices and get singing. </p>
<h2>1. Singing gets you in the zone</h2>
<p>If you’ve ever lost track of time while doing something slightly challenging but enjoyable, you’ve likely experienced <a href="https://www.headspace.com/articles/flow-state">the flow state</a>. Some people refer to this feeling as being “in the zone”. </p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A man strums a ukulele" src="https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=800&fit=crop&dpr=1 600w, https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=800&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=800&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1005&fit=crop&dpr=1 754w, https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1005&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/456281/original/file-20220405-25-vm2chp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1005&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Playing around with a song you know can help you get into a flow state.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>According to <a href="https://positivepsychology.com/perma-model/">positive psychology</a>, flow, or deep engagement in a task, is considered one of the key elements of well-being.</p>
<p>Research has shown singing can induce the flow state in <a href="https://journals.sagepub.com/doi/10.1177/0305735619899137">expert singers</a> and <a href="https://www.frontiersin.org/articles/10.3389/fnhum.2015.00518/full">group singing</a>.</p>
<p>One way to get into this flow state is through improvisation.</p>
<p>Try your hand at some <a href="https://psyche.co/ideas/the-jazz-singers-mind-shows-us-how-to-improvise-through-life-itself">vocal improvisation</a> by picking one phrase in a song you know well and playing around with it. You can improvise by slightly changing the melody, rhythm, even the lyrics. </p>
<p>You may well find yourself lost in your task – if you don’t realise this until afterwards, it is a sign you’ve been in flow.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/let-it-happen-or-make-it-happen-theres-more-than-one-way-to-get-in-the-zone-149173">Let it happen or make it happen? There's more than one way to get in the zone</a>
</strong>
</em>
</p>
<hr>
<h2>2. Singing gets you in touch with your body</h2>
<p>Singers make music with the body. Unlike instrumentalists, singers have no buttons to push, no keys to press and no strings to pluck. </p>
<p>Singing is a deeply <a href="https://doi.org/10.1177/10298649211062730">embodied activity</a>: it reminds us to get in touch with our whole selves. When you’re feeling stuck in your head, try singing your favourite song to reconnect with your body. </p>
<p>Focus on your breathing and the physical sensations you can feel in your throat and chest.</p>
<p>Singing is also a great way to raise your awareness of any physical tensions you may be holding in your body, and there is increasing interest in the intersection between <a href="https://journals.sagepub.com/doi/full/10.1177/0305735617729452">singing and mindfulness</a>. </p>
<h2>3. Singing as exercise</h2>
<p>We often forget singing is a fundamentally physical task which most of us can do reasonably well. </p>
<p>When we sing, we are making music with the larynx, the vocal tract and other articulators (including your tongue, lips, soft and hard palates and teeth) and the respiratory system.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A woman jumps on the couch while singing." src="https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/456280/original/file-20220405-26-ldgfxa.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Singing can be great exercise for your respiratory system – and your whole body.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>Just as we might jog to improve our cardiovascular fitness, we can exercise the voice to improve our singing. <a href="http://thevoiceworkshop.com/somatic-voicework/">Functional voice training</a> helps singers understand and use their voice according to optimal physical function. </p>
<p>Singing is increasingly being used to help improve <a href="https://www.jvoice.org/article/S0892-1997(16)30442-8/fulltext">respiratory health</a> for a wide range of health conditions, including those with chronic obstructive pulmonary disease, Parkinson’s, asthma and cancer. </p>
<p>Because singing provides such a great workout for the respiratory system, it is even being used <a href="https://www.eno.org/eno-breathe/about-the-eno-breathe-programme/">to help people</a> suffering from long COVID.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/long-covid-for-the-1-in-10-patients-who-become-long-haulers-covid-19-has-lasting-effects-173817">Long COVID: For the 1 in 10 patients who become long-haulers, COVID-19 has lasting effects</a>
</strong>
</em>
</p>
<hr>
<h2>4. Singing builds psychological resources</h2>
<p>Group singing can help combat social isolation and <a href="https://journals.sagepub.com/doi/10.1177/0733464815577141">create new social connections</a>, help people <a href="http://journals.sagepub.com/doi/10.1177/0305735620944230">cope with caring burdens</a> and <a href="https://doi.org/10.1080/17533015.2019.1624584">enhance mental health</a>. </p>
<p>Studies show these psychological benefits flow because group singing promotes new social identities. </p>
<p>When we sing with others we identify with, we build inner resources like belonging, meaning and purpose, social support, efficacy and agency. </p>
<h2>5. Singing for “super-ageing”</h2>
<p>“<a href="https://ana-neurosurgery.com/want-to-be-a-superager/">Super-agers</a>” are people around retirement age and older whose cognitive abilities (such as memory and attention span) <a href="https://www.jneurosci.org/content/36/37/9659">remain youthful</a>. </p>
<p>Research conducted by distinguished psychologist and neuroscientist Lisa Feldman Barrett and her lab suggest the best-known way to become a superager is <a href="https://www.nytimes.com/2016/12/31/opinion/sunday/how-to-become-a-superager.html?referringSource=articleShare">to work hard at something</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="An older couple sing in the kitchen." src="https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=337&fit=crop&dpr=1 600w, https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=337&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=337&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/456279/original/file-20220405-12-4kdu59.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Learning a new skill – like singing – is a great way to help with healthy ageing.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>Singing requires the complex coordination of various physical components — and that’s just to make a sound! The artistic dimension of singing includes memorisation and interpretation of lyrics and melodies, understanding and being able to hear the underlying musical harmony, sensing rhythm and much more. </p>
<p>These characteristics of singing make it an ideal candidate as a super-ageing activity.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-stay-fit-into-your-60s-and-beyond-110214">How to stay fit into your 60s and beyond</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/180415/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Melissa Forbes does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>You might have heard singing helps lower stress hormones – but there are so many benefits to warming up our voices and letting loose.Melissa Forbes, Senior Lecturer in Contemporary Singing, University of Southern QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1703792021-12-01T17:05:57Z2021-12-01T17:05:57ZYou actually can teach an old dog new tricks, which is why many of us keep learning after retirement<figure><img src="https://images.theconversation.com/files/434880/original/file-20211201-23-1l3eqy2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/group-senior-people-resting-park-mature-551227891">Shutterstock</a></span></figcaption></figure><p><a href="https://www.universityworldnews.com/post.php?story=2019073014375151">Lorna Prendergast</a> was 90 years old when she graduated with a master’s degree from the University of Melbourne in 2019. She said her message to others was, “You’re never too old to dream.” </p>
<p>Nor, obviously, too old to learn. </p>
<p>In the same year 94-year-old <a href="https://www.abc.net.au/news/2019-02-06/david-and-anne-bottomley-1/10785150?nw=0">David Bottomley</a> became the oldest person in Australia to graduate with a PhD from Curtin University. The great-grandfather said he wasn’t yet finished. “I have a great deal yet to work out,” he said, perhaps making him the ultimate lifelong learner.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1156824122695016448"}"></div></p>
<p>Prendergast’s and Bottomley’s achievements are examples of the levels of learning some older adults are capable of. In 2019-20, around 73,000 Australian adults aged 60 or more were enrolled in <a href="https://www.ncver.edu.au/research-and-statistics/publications/all-publications/total-vet-students-and-courses-2020">vocational training, community education</a> and <a href="https://www.dese.gov.au/higher-education-statistics/resources/2019-section-2-all-students">university</a> courses. That’s enough to populate a mid-size Australian city.</p>
<p>But the term “lifelong learning” has increasingly tended to focus on the period of compulsory education and training across working lives – that is, before retirement.</p>
<p>Professor of adult education, <a href="https://doi.org/10.1556/2059.01.2017.3">Stephen Billett</a>, argues the concept of lifelong learning has come to be associated with lifelong education, which is more about the institutional provision of learning experiences.</p>
<p>Instead, he says, it should go back to its roots. Lifelong learning is a personal process based on the sets of experiences people have had throughout their lives.</p>
<h2>Learning after retirement</h2>
<p>According to <a href="https://doi.org/10.1111/ejed.12120">David Istance</a>, the nonresident senior fellow at the OECD’s Center for Universal Education, a result of this foreshortened view of lifelong learning is to downplay the considerable amount of formal learning taking place after retirement. This means learning like that done by Prendergast and Bottomley. Although much learning also happens in non-institutional settings.</p>
<p>For example, a <a href="https://doi.org/10.1080/02601370.2016.1224037">Scottish study</a> tracked the learning activities of almost 400 Glaswegians aged 60 or over. Using a broad definition of “learning”, researchers discovered an “active ageing” subset in the sample. </p>
<p>This active ageing group was: </p>
<blockquote>
<p>socially and technologically engaged … “learner-citizens”, participating in educational, physical, cultural, civic and online activities.</p>
</blockquote>
<p>Such findings are particularly significant for a country like Australia where the <a href="https://www.abs.gov.au/articles/twenty-years-population-change">population is ageing</a>, due to sustained low fertility and increasing life expectancy. The result is proportionally fewer children and a larger proportion of people aged 65 and over.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/australian-universities-need-to-be-more-age-friendly-what-does-that-look-like-in-practice-160440">Australian universities need to be more age-friendly — what does that look like in practice?</a>
</strong>
</em>
</p>
<hr>
<p>Over the past two decades, the population aged 85 and over has also increased, by <a href="https://www.abs.gov.au/articles/twenty-years-population-change">110%</a> (more than doubled) compared with total population growth of 35%. In mid-2020 there were more than half a million of these “older olds” in Australia. </p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Older woman painting at home." src="https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1131&fit=crop&dpr=1 754w, https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1131&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/434908/original/file-20211201-21-1r60yz1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1131&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Learning doesn’t have to be in an institutionalised setting.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/image-senior-female-artist-painting-picture-247408171">Shutterstock</a></span>
</figcaption>
</figure>
<p>The nation could have <a href="https://cheba.unsw.edu.au/research-projects/sydney-centenarian-study">50,000 centenarians</a> by 2050.</p>
<h2>A lifetime of complex cognitive activity</h2>
<p>Brain researcher <a href="https://www.abc.net.au/news/2021-07-25/longevity-ageing-centenarian-lifespan-life-expectency/100123434">Perminder Sachdev</a> says surviving into older age relies partly on “a lifetime of good effort”. Some of that effort is a solid education in our formative years and then ongoing purposeful learning. </p>
<p>Sachdev believes this builds better cognitive reserves and sets us up for a lifetime of more complex cognitive activity.</p>
<p>But what is “purposeful learning”? A <a href="https://doi.org/10.1080/02601370.2020.1819905">Swedish review</a> found older adults do formal learning to maintain or increase quality of life, including through learning new things and sharing knowledge, and to connect through social networks. They also see classes and courses as a means of developing coping skills that enhance individual autonomy, and as a way of stimulating their cognitive abilities to help stave off mental decline.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-cognitive-reserve-how-we-can-protect-our-brains-from-memory-loss-and-dementia-76591">What is 'cognitive reserve'? How we can protect our brains from memory loss and dementia</a>
</strong>
</em>
</p>
<hr>
<p>But <a href="https://eric.ed.gov/?id=ED054428;%5Blink%20text%5D(https://files.eric.ed.gov/fulltext/ED084368.pdf);%5Blink%20text%5D(https://www.wiley.com/en-au/Learning+in+Adulthood%3A+A+Comprehensive+Guide%2C+4th+Edition-p-9781119490494)">numerous studies</a> in recent decades have shown formal education is just the tip of the adult learning iceberg. </p>
<p>As the Glasgow study reveals, many older adults are continuing their learning in guises other than through formal courses. <a href="https://doi.org/10.1177/0741713613513633">Communal examples</a> include sewing groups, men’s sheds, bird-watching clubs, travel groups, and musical jam sessions. </p>
<p>Few of the participants are likely to perceive their activities in explicit learning terms, yet all four reasons for learning the Swedish study identified can be discerned within such groups.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=381&fit=crop&dpr=1 600w, https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=381&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=381&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=478&fit=crop&dpr=1 754w, https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=478&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/434912/original/file-20211201-19-peszg7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=478&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Sewing groups, bird watching clubs and musical jam sessions are ways seniors can continue their learning.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/seniors-trekking-forest-1095221123">Shutterstock</a></span>
</figcaption>
</figure>
<p>As in the Glasgow research, the proportion of older people engaged in purposeful learning is likely to be a subset of the larger population. Nevertheless there needs to be official and community acknowledgement that a segment of older people has both the motivation and capacity to continue to learn, including into their 90s. These people are “<a href="https://doi.org/10.1177/0741713613513633">active agers</a>”.</p>
<p>According to <a href="https://www.abc.net.au/news/2021-07-25/longevity-ageing-centenarian-lifespan-life-expectency/100123434">Sachdev</a>, the key to maximising healthy ageing is improving the quality of initial and ongoing education because this impacts positively on our brains. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/contested-spaces-we-need-to-see-public-space-through-older-eyes-too-72261">Contested spaces: we need to see public space through older eyes too</a>
</strong>
</em>
</p>
<hr>
<p>This is not to say older adults should feel obliged to engage in “purposeful learning”. After all, they’re not a homogeneous group, and some may decide it’s not something they want to do. </p>
<p>David <a href="https://doi.org/10.1111/ejed.12120">Istance</a> intimates some may also subscribe to the outmoded mindset that “you can’t teach an old dog new tricks”.</p>
<p>For older people who do want to continue to engage with the wider world and have the capacity to do so, however, we need to ensure “active ageing” is part of any “lifelong learning” agenda.</p>
<p>Let’s continue to promote older learning champions like Prendergast and Bottomley, not as outliers but as shining lights in a broader expanse of long-twinkling stars.</p><img src="https://counter.theconversation.com/content/170379/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Darryl Dymock does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Lifelong learning isn’t just about being employable, it’s about a healthy brain and overall quality of life.Darryl Dymock, Adjunct Senior Research Fellow in Education, Griffith UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1604402021-06-10T20:08:21Z2021-06-10T20:08:21ZAustralian universities need to be more age-friendly — what does that look like in practice?<figure><img src="https://images.theconversation.com/files/405290/original/file-20210609-6140-fcvm31.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C3174%2C2117&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/multiracial-group-four-people-studying-library-126424832">Shutterstock</a></span></figcaption></figure><p>Longevity and healthy ageing programs worldwide have embraced the slogan “adding life to years”. Ageing well is driven by a combination of factors, including lifelong education and civic participation. That points to the need to promote age-friendliness in higher education, also known as the <a href="https://www.researchgate.net/publication/318086878_THE_AGE-FRIENDLY_UNIVERSITY_INITIATIVE_BRIDGING_COMMUNITY_AND_ACADEMY">age-friendly university initiative</a>. </p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/QCPJsJZ9dNI?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
</figure>
<p>The <a href="https://extranet.who.int/agefriendlyworld/afp/age-friendly-university-global-network/">Age-Friendly University (AFU) Global Network</a> started in <a href="https://www.dcu.ie/agefriendly/about-age-friendly-university">Ireland</a>. It encourages universities and other higher education institutions to step up and respond to the educational needs of <a href="https://www.aihw.gov.au/reports/older-people/older-australia-at-a-glance/contents/demographics-of-older-australians">ageing populations such as Australia’s</a>. </p>
<p>Universities are naturally committed to equity and celebrate diversity. However, they have more work to do to support the <a href="https://www.abc.net.au/news/2018-09-08/more-mature-age-students-enrolling-at-university/10199562">increasing numbers</a> of both <a href="https://theconversation.com/a-lot-of-us-can-relate-to-struggling-to-keep-on-top-of-everything-this-is-what-mature-age-students-need-from-online-higher-education-155201">mature-age students</a> (those who haven’t come straight out of school) and <a href="https://theconversation.com/hard-evidence-are-more-older-people-going-to-university-31034">older learners</a>. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/a-lot-of-us-can-relate-to-struggling-to-keep-on-top-of-everything-this-is-what-mature-age-students-need-from-online-higher-education-155201">'A lot of us can relate to struggling to keep on top of everything.' This is what mature-age students need from online higher education</a>
</strong>
</em>
</p>
<hr>
<p>The AFU Global Network has adopted <a href="https://www.dcu.ie/agefriendly/principles-age-friendly-university">ten principles</a> of age-friendly universities. These encompass the themes of inclusion, opportunities for older people and the ability to actively participate, contribute and optimise learning opportunities such as <a href="https://www.abc.net.au/news/2019-07-29/90-year-old-graduates-message-to-australians-youre-never-too-old/11353796">late-life qualifications</a> and <a href="https://www.abc.net.au/news/2019-02-06/david-bottomley-becomes-australias-oldest-phd-graduate-at-94/10784818">research degrees</a>. <a href="https://www.geron.org/programs-services/education-center/age-friendly-university-afu-global-network">Universities around the world</a> have started to embrace these principles. </p>
<p>As well as health care and community support services, age-friendly universities are an important piece of the <a href="https://agsjournals.onlinelibrary.wiley.com/doi/abs/10.1111/jgs.16675">whole age-friendly environment</a> puzzle. An inclusive approach that values every generation will advance society.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/this-is-how-we-create-the-age-friendly-smart-city-152973">This is how we create the age-friendly smart city</a>
</strong>
</em>
</p>
<hr>
<h2>Why should universities become age-friendly?</h2>
<p>Age-friendly policies that promote inclusivity and diversity benefit the whole university community. </p>
<p>Inclusive university education typically involves supporting individuals to finish a degree, ensuring the best learning experience and establishing promising careers. However, the concept of having <a href="https://www.forbes.com/sites/nextavenue/2018/07/01/going-back-to-college-after-50-the-new-normal/?sh=2df6706f31ff">second-career, older learners</a> is new to some. </p>
<p>Support mechanisms for older learners are rarely discussed, or relegated to disability support services. Surely, “<a href="https://scholarscompass.vcu.edu/cgi/viewcontent.cgi?article=1012&context=vcoa_editorial">being old is not a disability</a>”. Disability is <a href="http://nda.ie/Publications/Health/Health-Publications/Ageing-Disability-A-Discussion-Paper1.html">different from ageing</a>. </p>
<p>Hence, engaging and supporting older students, staff or the retired community need not be based on deficits. The focus should be on optimising their potentials and abilities.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ageing-in-neighbourhood-what-seniors-want-instead-of-retirement-villages-and-how-to-achieve-it-138729">'Ageing in neighbourhood': what seniors want instead of retirement villages and how to achieve it</a>
</strong>
</em>
</p>
<hr>
<h2>What distinguishes an Australian age-friendly university?</h2>
<p>Enriching the exchange of knowledge and experiences would be a strong feature of age-friendly universities. Doing so would build on the increasingly diverse student populations of our universities. They have students from <a href="https://www.dese.gov.au/higher-education-statistics/resources/2019-section-9-ethnicity-related-data">more than 150 countries of origin</a>. </p>
<p>Older people have experience of different cultures and of living in earlier times. They would be able to share historical events, life experiences and real-world contexts with younger students.</p>
<p>Another feature of age-friendly Australian universities is wide geographical reach. They have campuses and operations in <a href="https://www.run.edu.au/About">regional</a> and metropolitan areas. </p>
<p>Older residents in rural areas are keen to take on opportunities for learning. They also want to <a href="https://doi.org/10.1111/ajr.12527">actively contribute to their own community</a>. Age-friendly universities would enable them to do both. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/aged-care-isnt-working-but-we-can-create-neighbourhoods-to-support-healthy-ageing-in-place-148635">Aged care isn't working, but we can create neighbourhoods to support healthy ageing in place</a>
</strong>
</em>
</p>
<hr>
<h2>Age-friendliness benefits higher education</h2>
<p>Being age-friendly offers multiple benefits for universities and the communities they serve.</p>
<p><strong>An age-friendly university is friendly to all ages.</strong></p>
<p>Meeting the needs of older learners results in a system that is friendly to other students. It may be as simple as easy-to-access online tools and websites. </p>
<p>An emphasis on age-friendliness should also stimulate educators to embrace robust approaches to teaching that suit individual learning needs and life experiences. </p>
<p><strong>Age-friendly education delivers intergenerational benefits.</strong></p>
<p>Age-friendly universities provide an environment for intergenerational learning and knowledge exchange. Such programs are increasingly popular, but most of these to date have been between <a href="https://www.thesenior.com.au/story/6341429/is-old-age-childs-play-abc-documentary-series-attempts-to-find-out/">older people and preschool children</a>. While this approach has proven personal and health benefits, intergenerational learning should extend beyond the early learning and grandparenting concepts. </p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/13_rJVvxx_g?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Programs like Old People’s Home For 4 Year Olds have highlighted the benefits of intergenerational learning for the very young and old, but what about higher education?</span></figcaption>
</figure>
<p>At university level, an <a href="https://link.springer.com/content/pdf/10.1007/s10755-016-9371-x.pdf">intergenerational learning</a> environment engages young and older citizens in collaborative learning, scholarly discussions and solving real-life societal problems.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-younger-people-can-learn-from-older-people-about-using-technology-107607">What younger people can learn from older people about using technology</a>
</strong>
</em>
</p>
<hr>
<p><strong>Universities’ retired communities have much to contribute.</strong></p>
<p>Active engagement of the university’s own retired community is vital. They can contribute to teaching, professional training and research. </p>
<p>Australia is a world leader in <a href="https://www.dfat.gov.au/people-to-people/volunteers">volunteering programs</a> at both the <a href="https://govolunteer.com.au/">international and local levels</a>. Nevertheless, this generosity of spirit is not commonly put to use in universities. </p>
<p>If we can harness the untapped potential of older volunteers from the retired communities, the impacts on student learning experiences and the university are likely to be substantial.</p>
<h2>Education does not have an age limit</h2>
<p>The World Health Organisation’s first <a href="https://www.who.int/publications/i/item/9789240020504">Global Report on Ageism</a> outlined the goals of healthy ageing and strategies to reduce ageist attitudes at all levels of society. One of these strategies involves intergenerational educational programs. Clearly, universities have an active role to play here. </p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1328164610260701184"}"></div></p>
<p>The time is right for Australian universities to join the Age-Friendly Universities Global Network. The University of Queensland is the <a href="https://www.uq.edu.au/news/article/2020/10/uq-joins-age-friendly-university-global-network">first Australian member</a> of the network, while others might still be contemplating membership. Regardless, age-friendly principles should be clearly articulated in all universities as they work towards responsive and inclusive education for all.</p><img src="https://counter.theconversation.com/content/160440/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jed Montayre receives funding from the World Health Organization for a project focusing on age-friendly programs and healthy ageing initiatives. </span></em></p><p class="fine-print"><em><span>Alphia Possamai-Inesedy and Yenna Salamonson do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Being age-friendly is not just a matter of responding to the needs of Australia’s ageing population. It will benefit all students and the university as a whole.Jed Montayre, Senior Lecturer (Nursing), Western Sydney UniversityAlphia Possamai-Inesedy, Professor of Sociology, Western Sydney UniversityYenna Salamonson, Professor in Nursing, Western Sydney UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1529732021-03-03T19:05:49Z2021-03-03T19:05:49ZThis is how we create the age-friendly smart city<figure><img src="https://images.theconversation.com/files/387145/original/file-20210302-23-jj43k7.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4395%2C2952&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/group-seniors-walking-having-fun-city-1793674810">Shutterstock</a></span></figcaption></figure><p>Senior citizens need help and encouragement to remain active as they age in their own communities. Given the choice, that’s what <a href="https://theconversation.com/ageing-in-neighbourhood-what-seniors-want-instead-of-retirement-villages-and-how-to-achieve-it-138729">most would prefer</a>. The smart city can provide the digital infrastructure for them to find and tailor the local neighbourhood information they need to achieve this. </p>
<p>Australia has a <a href="https://www.aihw.gov.au/reports/older-people/older-australia-at-a-glance/contents/demographics-of-older-australians/australia-s-changing-age-and-gender-profile">growing population of older adults</a>, the <a href="https://www.aihw.gov.au/reports/older-people/older-australia-at-a-glance/contents/diverse-groups-of-older-australians/regional-remote-communities">majority living in cities</a>. The challenge, then, is to ensure city environments meet their needs and personal goals. </p>
<p><a href="https://www.mdpi.com/1660-4601/18/1/325/htm">Our research</a> shows senior citizens want to pursue active ageing as a positive experience. This depends on them being able to stay healthy, participate in their community and feel secure.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ageing-in-neighbourhood-what-seniors-want-instead-of-retirement-villages-and-how-to-achieve-it-138729">'Ageing in neighbourhood': what seniors want instead of retirement villages and how to achieve it</a>
</strong>
</em>
</p>
<hr>
<p>Most city planning efforts to encourage active ageing are siloed and fragmented. Older people are too often shut away in retirement villages or nursing homes rather than living in the community. Current approaches are often based on traditional <a href="https://www.oxfordreference.com/view/10.1093/oi/authority.20110803095707115">deficit models</a> of focusing on older people’s declining health.</p>
<p>Another issue is that senior citizens are treated as receivers of solutions instead of creators. To achieve real benefits it’s essential to involve them in developing the solutions.</p>
<h2>Working towards age-friendly cities</h2>
<p>To counter a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266083/">rise in urban ageism</a>, the World Health Organisation (WHO) has been promoting <a href="https://www.who.int/ageing/projects/age-friendly-cities-communities/en/">age-friendly cities</a> for nearly 15 years. Its age-friendly framework includes these goals:</p>
<ul>
<li><p>equity</p></li>
<li><p>an accessible physical environment</p></li>
<li><p>an inclusive social environment.</p></li>
</ul>
<p>Cities and towns around the world, including <a href="https://www.mav.asn.au/what-we-do/policy-advocacy/social-community/positive-ageing/age-friendly-cities-and-communities">local councils in Australia</a>, have begun working towards this.</p>
<p>We need to recognise the diverse demands of living in cities, where most seniors live, particularly as we age. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/retire-the-retirement-village-the-wall-and-whats-behind-it-is-so-2020-135953">Retire the retirement village – the wall and what’s behind it is so 2020</a>
</strong>
</em>
</p>
<hr>
<p>Smart city approaches can make urban neighbourhoods more age-friendly. One way technology and better design do this is to improve access to the sort of information older Australians need – on the walkability of neighbourhoods, for example. </p>
<figure class="align-center ">
<img alt="couple walking past benches along a tree-lined path" src="https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/387149/original/file-20210302-15-136qb3w.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">It’s useful for older people to be able to find out which walking routes have shade and places to stop and rest.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/older-couple-walking-park-vintage-street-1512951104">Shutterstock</a></span>
</figcaption>
</figure>
<p>Our research has considered three factors in ensuring smart city solutions involve older Australians and work for them.</p>
<h2>Replace ageism with agency</h2>
<p>Government efforts have <a href="https://www.embopress.org/doi/full/10.15252/embr.201439518">focused on increasing life expectancy</a> rather than improving quality of life and independence. Ignoring quality of life leads to the perception of an ageing population as a burden to be looked after. </p>
<p>It would be better to bring about changes that improve older people’s health so they can participate in neighbourhood activities. Social interaction is a source of meaning and identity. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/for-australians-to-have-the-choice-of-growing-old-at-home-here-is-what-needs-to-change-91488">For Australians to have the choice of growing old at home, here is what needs to change</a>
</strong>
</em>
</p>
<hr>
<p>Active participation by older adults using digital devices can give them agency in their lives and reduce the risk of isolation. <a href="https://www.bloomberg.com/news/features/2020-05-06/in-lockdown-seniors-are-becoming-more-tech-savvy">Bloomberg reports</a> older adults have become empowered using technology to overcome social isolation during the COVID-19 pandemic. </p>
<h2>Connect to smart city data</h2>
<p>Cities are about infrastructure. Senior citizens need to have access to information about this infrastructure to be motivated to spend time in their neighbourhood and reduce their risk of isolation.</p>
<p>Growing numbers of active ageing seniors are “<a href="https://nationalseniors.com.au/news/latest/older-australians-connect-with-technology">connected</a>” every day using mobile phones to interact with smart city services. Many have wearable devices like <a href="https://www.irishtimes.com/business/technology/covid-19-may-have-given-the-smartwatch-market-a-shot-in-the-arm-1.4355641">smart watches</a> that help monitor and manage their health and physical activity.</p>
<p>These personal devices can also be used to better connect older adults to public data about urban environments. For example, imagine an age-friendly smart city “layer” linked to a smart watch, to highlight facilities such as public toilets, water fountains and shaded rest stops along exercise routes. </p>
<p><a href="https://www.accessmap.io/">Access Map Seattle</a> is an example of an age-friendly, interactive, smart city map that shows the steepness of pedestrian footpaths and raised kerbs. The <a href="https://toiletmap.gov.au/1855">National Public Toilet Map</a>, created by the Australian Department of Health and Ageing, and Barcelona’s <a href="http://smartappcity.com/en/">smartappcity</a> are among other mobile apps integrating city services and urban plans.</p>
<p>The rise of “<a href="https://sites.research.unimelb.edu.au/connected-cities/projects/urban-observatories">urban observatories</a>” has increased the gathering and analysing of complex city-related data. These data make it possible to build a <a href="http://pedcatch.com/">digital city layer</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="View of Pedcatch app display" src="https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=225&fit=crop&dpr=1 600w, https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=225&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=225&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=283&fit=crop&dpr=1 754w, https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=283&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/387423/original/file-20210303-25-xbd9v5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=283&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">PedCatch is an app that combines animated pedestrian accessibility modelling, topographical mapping and crowd-sourced geospatial data.</span>
<span class="attribution"><span class="source">Marcus White, Swinburne University</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>This information then helps us understand and improve the <a href="https://auo.org.au/measure/">liveability of neighbourhoods</a> for older adults. The data can be used for more proactive policy and city planning.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/aged-care-isnt-working-but-we-can-create-neighbourhoods-to-support-healthy-ageing-in-place-148635">Aged care isn't working, but we can create neighbourhoods to support healthy ageing in place</a>
</strong>
</em>
</p>
<hr>
<h2>Include co-design in planning</h2>
<p><a href="https://www.mdpi.com/2076-0752/6/3/12/htm">Co-design processes that involve older adults</a>, giving them agency in smart city planning, lead to greater participation and inclusion.</p>
<p>We need to start asking senior citizens questions like “How would you like to access this data?” and “What would you like the digital layer to tell you?” Their goals and needs must drive the information provided.</p>
<p>It’s not just a matter of deciding what specific data older adults want to get via their devices. They should also be able to contribute directly to the data. For example, using a mobile app they could <a href="https://www.mdpi.com/1660-4601/15/12/2685">audit their neighbourhood</a> to identify features that help or hinder walkability.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/contested-spaces-we-need-to-see-public-space-through-older-eyes-too-72261">Contested spaces: we need to see public space through older eyes too</a>
</strong>
</em>
</p>
<hr>
<p>To create truly age-friendly smart cities, it is important for older people to be co-designers of the digital layer. The co-design includes deciding both the types of data available and how the data can be usefully presented. We also need to understand <a href="https://universaldesignaustralia.net.au/mobile-apps-smart-cities-and-older-adults/">what mobile apps</a> could use the data.</p>
<p>If we know what information within the digital city layer motivates older adults to participate more actively in their neighbourhoods, we can plan more age-friendly cities.</p>
<p>Through connecting infrastructures and citizen-led approaches, we can achieve social participation and inclusion of citizens regardless of their age and recognising diversity and equity. We will create places where they feel capable and safe across a range of activities. Redesigning age-friendly and smart communities directly and collaboratively with those affected can enable them to achieve the quality of life they desire.</p><img src="https://counter.theconversation.com/content/152973/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Sonja Pedell receives funding from Australian Research Council. </span></em></p><p class="fine-print"><em><span>Ann Borda does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>We have the technology to make it easier for older Australians to pursue active ageing in their own communities. The smart city just needs their input to make it work for them.Sonja Pedell, Associate Professor and Director, Future Self and Design Living Lab, Swinburne University of TechnologyAnn Borda, Associate Professor, Centre for Digital Transformation of Health, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1511912021-01-07T21:36:56Z2021-01-07T21:36:56ZEnabling better aging: The 4 things seniors need, and the 4 things that need to change<figure><img src="https://images.theconversation.com/files/377146/original/file-20210105-17-68ty2y.jpg?ixlib=rb-1.1.0&rect=0%2C26%2C3594%2C2538&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">People protest outside the Tendercare Living Centre long-term-care facility in Scarborough, Ont. on Dec. 29, 2020. This LTC home has been hit hard by the second wave of the COVID-19 pandemic.
</span> <span class="attribution"><span class="source">(THE CANADIAN PRESS/Nathan Denette)</span></span></figcaption></figure><p>Canada’s population is rapidly aging, but is it aging well? In our November 2020 report “<a href="https://www.queensu.ca/sps/sites/webpublish.queensu.ca.spswww/files/files/Publications/Ageing%20Well%20Report%20-%20November%202020.pdf">Ageing Well</a>,” we found both good and bad news. </p>
<p>The good is that <a href="https://www150.statcan.gc.ca/t1/tbl1/en/tv.action?pid=1710000501">Canadians are living longer</a>. Back when medicare became the backbone of our health-care system about 60 years ago, seniors made up <a href="https://www150.statcan.gc.ca/n1/pub/91-520-x/2014001/c-g/desc/desc2.5-eng.htm">7.6 per cent of the population</a>. They <a href="https://www150.statcan.gc.ca/n1/pub/91-215-x/91-215-x2019001-eng.htm">now constitute 17.5 per cent</a> and will be almost <a href="https://doi.org/10.25318/1710005701-eng">25 per cent in 2041</a> — 10.8 million people whose average age will be in the low 80s just over 20 years from now. They should all age happily and well.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=373&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=373&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=373&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=468&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=468&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377653/original/file-20210107-21-1i18gc1.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=468&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption"></span>
<span class="attribution"><span class="source">(Ageing Well, Queen's University School of Policy Studies)</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>The bad news is that they don’t want to live in old-folks’ homes where current policy tends to put them. Also, ensuring they have the support services they need to age well will require major changes to how, where and by whom those services are provided, and change can be difficult to implement in any dimension of health care. </p>
<p>Providing those services <a href="https://www.cihi.ca/sites/default/files/document/nhex-trends-narrative-report-2019-en-web.pdf">will also cost each of us more</a>, both individually and as taxpayers. Canada is heading into a less robust economic period, in part due to the need to pay down our <a href="https://www.reuters.com/article/us-canada-economy-budget-idUSKBN26K2RK">COVID-19 debt</a> — and we may be hard-pressed to pay that bill.</p>
<p>Long-term care (LTC) in all Canadian provinces has become more or less synonymous with the care and services provided in nursing and retirement homes owned and operated by private for-profit and not-for-profit companies, charities and municipalities. </p>
<figure class="align-right ">
<img alt="An elderly woman waves from behind a curtain" src="https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=718&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=718&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=718&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=902&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=902&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377212/original/file-20210105-19-t1d31y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=902&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Elizabeth Jeppesen, 94, who tested positive for COVID-19, waves from a window in her room at Tabor Home, a long-term care facility in Abbotsford, B.C., in November 2020.</span>
<span class="attribution"><span class="source">THE CANADIAN PRESS/Darryl Dyck</span></span>
</figcaption>
</figure>
<p>Relative to many other developed countries, the foundation of Canadian policy to meet the needs of the elderly is aptly described as “warehousing,” housing designed primarily to optimize the efficient provision of nursing and personal care. Most if not all such care homes also do their best to provide other services too, but it’s fair to say that meeting seniors’ social and recreational needs plays second fiddle to meeting their personal and health-care needs. </p>
<h2>What seniors need to age well</h2>
<p>What do our seniors want? It’s not to live in an institution, the possible exception being the poor soul who has lingered too long in an <a href="https://www.cihi.ca/en/guidelines-to-support-alc-designation">alternative level of care</a> bed: no longer in need of intensive in-hospital care but still requiring some services not readily available in most Canadian provinces other than LTC facilities.</p>
<p>To age well, seniors have four interrelated needs:</p>
<ol>
<li><p>Housing appropriate to their needs and preferences. For most, their strong preference is for the family home in the same community with familiar neighbours, surroundings and amenities. They want to age in place and remain there as long as they possibly can, receiving the care and support services they need at home.</p></li>
<li><p>Flexible health and personal care, and household support appropriate for each individual or elderly couple as their needs wax and wane. These needs usually increase as they age, but not always. Evidence shows clearly that if the well-being of seniors is supported in all its dimensions, and if the delivery of services begins “upstream” at the first sign of trouble, the prevention and slowing — if not reversing — of the <a href="https://doi.org/10.1016/S0140-6736(20)30367-6">onset and progression of both dementia and other manifestations of frailty can be achieved</a>.</p></li>
<li><p>Socialization is another of the four key needs of aging well, a need met best by enabling seniors to remain in their own communities with their families, friends and neighbours and recognizing their familiarity with the range of the services their community provides.</p></li>
<li><p>Meeting seniors’ lifestyle and/or recreational needs is also vital to aging well, especially as they’re integrated with the individual’s or couple’s social needs. Sadly, data indicate that seniors, like too many other Canadians in our contemporary online society, are succumbing to “couch potato” tendencies that erode the beneficial effects both of social interactions and regular exercise.</p></li>
</ol>
<p>With respect to the money we spend to help our seniors age well, Canada is an outlier among developed countries. We spend less overall (<a href="https://www.oecd.org/health/long-term-care.htm">in 2017, 1.3 per cent of Canada’s GDP</a>) on long-term continuing care and services; only Spain spends less (0.7 per cent). Implementing the likely recommendations to come out of several provincial <a href="https://theconversation.com/we-need-inquiries-into-why-coronavirus-is-ravaging-long-term-care-homes-138688">COVID-related LTC reviews</a> will likely take us to the OECD average, or slightly above it. </p>
<figure class="align-center ">
<img alt="An older couple in their home" src="https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377213/original/file-20210105-17-1dx9hln.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Most seniors do not want to live in long-term care facilities. They want to continue living in their family home, in the same community with familiar neighbours, surroundings and amenities.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>However, our outlier status will remain accentuated by our remarkably <a href="http://www.oecd.org/els/health-systems/47884520.pdf">imbalanced spending of $1 on home care for every $6 spent on institutional LTC</a>. Most others spend roughly equal amounts, and those most highly regarded for the high quality and happy outcomes of enabling seniors to age well — Denmark and the Netherlands, for example — do the reverse. They spend more on home and community services than on institutional care.</p>
<h2>Four factors that must change</h2>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=217&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=217&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=217&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=273&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=273&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377655/original/file-20210107-15-1ut5wr9.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=273&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Source: Conference Board of Canada 2016, BC Care Providers Association 2019, and the Financial Accountability Office of Ontario 2019. The BCCPA and FAO projections were made provincially and converted to Canada-wide projections.</span>
<span class="attribution"><span class="source">(Ageing Well, Queen's University School of Policy Studies)</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>Given our foreseeable demographic and economic circumstances, continuing with the same policy choices defies comprehension. </p>
<p>First, as COVID-19 has clearly demonstrated, care homes are dangerous places in which infectious diseases can spread easily; some <a href="https://theconversation.com/how-some-oecd-countries-helped-control-covid-19-in-long-term-care-homes-141354">80 per cent of deaths in the first wave in Canada were in LTC homes</a>. </p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/2ClSB0Gwda0?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">The authors of the Ageing Well report present highlights from their research.</span></figcaption>
</figure>
<p>Second, given the increased number and advancing age of the baby boomer generation, continuing with our warehousing propensity is doomed to failure. The number of care-home beds that would be required is simply beyond what we could afford. This is compounded by the fact that such beds were already subject to <a href="https://www.fao-on.org/en/Blog/Publications/ontario-long-term-care-program">long waiting lists</a> even before their <a href="https://www.publichealthontario.ca/-/media/documents/ncov/ltcrh/2020/06/covid-19-outbreak-de-escalation-ltch.pdf?la=en">post-COVID-19 downsizing to eliminate shared rooms and washrooms</a>. </p>
<p>Third, to reiterate, few seniors want to live in long-term care, preferring strongly to remain in their own homes and communities or in various alternative forms of communal housing in which they have access to home and community services. </p>
<p>And fourth, the cost of institutional accommodation and care — to residents, their families and the public purse — exceeds by far what it would cost to provide an extended range of seniors’ needs through beefed-up home and community support services. That would be expensive too, but it’s an approach to helping our seniors age well that our country could afford.</p>
<p>Substantial change to Canada’s long-term support service systems is long overdue. It’s time to get at it.</p><img src="https://counter.theconversation.com/content/151191/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Canadians are living longer, but are they living well? The challenges to aging well go beyond the problems in long-term care. Substantial change to Canada’s support service systems is long overdue.Don Drummond, Stauffer-Dunning Fellow in Global Public Policy and Adjunct Professor at the School of Policy Studies, Queen's University, OntarioDuncan Sinclair, Professor of Health Services and Policy Research, Queen's University, OntarioLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1332672020-07-14T11:27:30Z2020-07-14T11:27:30ZFive activities that can protect your mental and physical health as you age<figure><img src="https://images.theconversation.com/files/347292/original/file-20200714-139820-ptyctd.jpg?ixlib=rb-1.1.0&rect=55%2C33%2C7432%2C4194&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Exercising with friends is one way of protecting your health as you age.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/nordic-walking-active-people-outdoor-701271970">Jenny Sturm/ Shutterstock</a></span></figcaption></figure><p>No one is immune to developing chronic illnesses such as heart disease, cancer or arthritis as they get older. But research shows <a href="https://www.cambridge.org/core/journals/ageing-and-society/article/critical-review-of-the-literature-on-social-and-leisure-activity-and-wellbeing-in-later-life/2F2A22FDE0F28D435F56D6E69B25FF9E">social activities</a>, like joining clubs, interest groups or volunteering, are linked to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5547666/">better mental and physical health</a> and a longer lifespan.</p>
<p>Our own recent <a href="https://www.sciencedirect.com/science/article/pii/S0277953620301258">research found that</a> that the more that people participated in social activities, the less risk they had of developing or accumulating chronic conditions. We looked at people aged 50 and older from 12 European countries over a five year period, and studied how volunteering, education, joining a club or being involved in religious or political groups impacted their likelihood of developing major chronic illnesses. </p>
<p>We found that weekly participation in social activities reduced the risk of developing a chronic condition by 8% compared to no participation, and reduced the risk of developing two or more chronic conditions by 22%.</p>
<p>Even if you’re busy, our findings suggest that just a few hours spent on a social activity every week can protect your health. Not only are social activities important for keeping physically active, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5547665/">engaging in activities with other people</a> is shown to benefit your mental wellbeing, which in turn further protects your physical health.</p>
<p>With that in mind, there’s a wealth of research that shows doing just one of these five activities regularly will provide benefits. </p>
<h2>Learn something new</h2>
<p>Taking time to be inspired by new things is good for our health. Studies show that people who read books <a href="https://www.sciencedirect.com/science/article/pii/S0277953616303689">live longer</a>, and bilingual people have <a href="https://n.neurology.org/content/81/22/1938">better cognitive health</a>. Pursuing new knowledge or learning new skills is known to promote <a href="https://www.cambridge.org/core/journals/ageing-and-society/article/lifelong-learning-in-active-ageing-discourse-its-conserving-effect-on-wellbeing-health-and-vulnerability/11AFC1CEF86DE712513A97FC9FDF2D63">wellbeing</a> and <a href="https://journals.sagepub.com/doi/abs/10.1177/0956797613499592?papetoc=">memory function</a>. </p>
<p>Activities like <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101035">attending an art</a> or <a href="https://journals.sagepub.com/doi/pdf/10.1177/1073858410377805">music</a> class are associated with enhanced brain health, as they improve the communication between different brain regions. They can also improve psychological resilience, meaning that they can improve people’s ability to cope better and persevere through stressful or challenging situations.</p>
<p>People who have made a habit of <a href="https://dera.ioe.ac.uk//29773/">learning throughout their lifetime</a> generally have better physical and mental health, including reduced risk for heart diseases and obesity, healthier habits (such as good nutrition, exercise, and not smoking), better wellbeing and cognition, and a stronger sense of purpose in life. </p>
<h2>Join a sport or social club</h2>
<p>Research shows joining a <a href="https://www.sciencedirect.com/science/article/pii/S2095254617301187">handball</a> or <a href="https://bjsm.bmj.com/content/53/15/926">football</a> team has multiple health benefits, such as lower blood pressure, better heart rate, lower fat mass and musculoskeletal fitness. People are also more motivated and have better wellbeing. Even less common activities like <a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-015-0585-8">rock climbing</a> reportedly ward off symptoms of depression, while <a href="https://sharpbrains.com/blog/2020/03/03/four-ways-hiking-promotes-cognitive-and-emotional-health/">hiking is shown</a> to promote emotional health, creativity, a sharp mind and healthier relationships.</p>
<p>This might be because living in the moment can be a <a href="https://science.sciencemag.org/content/330/6006/932">healthy distraction</a> from stress and worries. Physical activity might let someone experience “<a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2010.01112.x">flow</a>”, the state of being completely absorbed, focused and involved in something. During flow, people typically report deep <a href="https://link.springer.com/chapter/10.1007/978-94-017-9088-8_15">enjoyment, creativity and happiness</a>.</p>
<p>Even non-exercise group pastimes are beneficial. Mentally stimulating activities, such as <a href="https://academic.oup.com/psychsocgerontology/article/75/3/474/5628188">card</a> and <a href="https://bmjopen.bmj.com/content/3/8/e002998.short">board</a> games, <a href="https://www.nature.com/articles/mp2013120?TB_iframe=true&width=288&height=432">videogames</a>, <a href="https://journals.sagepub.com/doi/abs/10.4276/030802213X13603244419077">needlework</a> or <a href="https://n.neurology.org/content/93/6/e548">crafts</a>, have been shown to improve and sustain good mental and cognitive health. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/347295/original/file-20200714-18-1m3sqog.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Even playing cards can maintain good mental and cognitive health.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/seniors-playing-cards-together-retirement-home-455034916">wavebreakmedia/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Joining a choir not only protects <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/casp.2278">physical and mental health</a>, <a href="https://academic.oup.com/psychsocgerontology/article-abstract/75/3/549/5165411?redirectedFrom=fulltext">enhances wellbeing and reduces loneliness</a>, it also <a href="https://www.nature.com/articles/npjpcrm201680">promotes lung health and reduces anxiety</a> as a result of controlled breathing practices. Group activities such as <a href="https://royalsocietypublishing.org/doi/full/10.1098/rsos.150221">singing</a>, <a href="https://journals.sagepub.com/doi/abs/10.4276/030802213X13603244419077">knitting</a>, <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jomf.12556">painting, playing board games</a> or <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2010.01123.x">football</a> have also been shown to increase social belonging and help people bond.</p>
<h2>Volunteer</h2>
<p>The old saying that it’s better to give than to receive might be true. Research shows that <a href="https://www.ajpmonline.org/article/S0749-3797(20)30138-0/fulltext">spending time volunteering</a> is associated with enhanced mental health, higher physical activity, fewer functional limitations and lower risk of mortality. </p>
<p>We have previously shown that weekly volunteers are <a href="https://journals.sagepub.com/doi/10.1177/2329496518815868">twice as likely</a> to have optimal mental health compared to non-volunteers. Other researchers have <a href="https://psycnet.apa.org/record/2016-19956-001">reported similar links</a> to acts of kindness in general. Volunteering can benefit mental health by <a href="https://journals.sagepub.com/doi/10.1177/2329496518815868">providing a sense of meaning</a> and purpose, improving competence, self-esteem, solidarity and compassion, as well as opportunities to connect with others.</p>
<h2>Political or community involvement</h2>
<p>Being able to <a href="https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response">contribute to one’s community</a> is also key to mental health. This is because humans have an intrinsic need to both be connected with a community and have a role to play in it. One way to do that is through political or civic group activity. </p>
<p>Community engagement is generally associated with better <a href="https://www.rand.org/content/dam/rand/pubs/research_reports/RR3100/RR3163/RAND_RR3163.pdf">physical and mental health and wellbeing</a>, and some research even shows <a href="https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-016-0164-x">civic involvement at age 33</a> is protective against cognitive impairment at age 50. This means that being active in a civic group is linked to sustained cognitive health over 15 years.</p>
<h2>Religious or spiritual activity</h2>
<p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671693/">large volume of research</a> shows that religion and spirituality in general are beneficial to mental health. These mental health benefits positively impact physical health and decrease the risk of disease by improving immune function and lowering the stress response. </p>
<p>When becoming ill, many use their religious beliefs to cope with illness, which is important since poor coping skills can lengthen hospital stays and increase patient mortality. Accordingly, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671693/">some evidence suggests</a> that religious people tend to have better recovery when ill or having undergone surgery.</p>
<p>Attending religious services <a href="https://journals.sagepub.com/doi/full/10.1177/1948550618779820">is associated with long life</a> and better <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475330/">brain health</a>, as well as increased <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.1209">resilience</a> against depression – even for high-risk people.</p>
<p>No matter what activity you choose, all of them have three behavioural principles in common that we have <a href="https://theconversation.com/heres-a-mental-health-workout-thats-as-simple-as-abc-98124">written about before</a>, known as Act-Belong-Commit. Getting active, getting social, and getting involved can help you maintain good mental and physical health in general and as you age.</p><img src="https://counter.theconversation.com/content/133267/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Paul E. Jose has received funding from the Royal Society of New Zealand, Health Research Council of New Zealand, and the Roy McKenzie Centre for the Study of Children.</span></em></p><p class="fine-print"><em><span>Vibeke Jenny Koushede receives funding from Nordea-fonden Denmark and is a member of the advisory board for the Danish think tank TALK for thriving. </span></em></p><p class="fine-print"><em><span>Ziggi Ivan Santini does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Our research shows that engaging in one of these social activities regularly may have some effect on preventing chronic conditions.Ziggi Ivan Santini, Postdoctoral associate, University of Southern DenmarkPaul E. Jose, Professor of Psychology, Te Herenga Waka — Victoria University of WellingtonVibeke Jenny Koushede, Head of the Department of Psychology, University of CopenhagenLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1315642020-05-04T19:50:56Z2020-05-04T19:50:56ZWhy do women gain weight during menopause?<figure><img src="https://images.theconversation.com/files/332197/original/file-20200504-42942-rk49pe.jpg?ixlib=rb-1.1.0&rect=44%2C35%2C5946%2C3556&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">kudla/ Shutterstock</span></span></figcaption></figure><p>For most women, perimenopause – the transition to menopause – begins in their 40s. The entire menopause process typically lasts around four years and begins with the ovaries making less estrogen. </p>
<p>A woman is considered to be post-menopausal when she <a href="https://www.sciencedirect.com/science/article/pii/S0140673698053525">hasn’t experienced a menstrual period</a> for 12 months. This <a href="https://academic.oup.com/ije/article/43/5/1542/695928">usually occurs</a> between the ages of 46 to 52 years.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-make-work-menopause-friendly-dont-think-of-it-as-a-problem-to-be-managed-105138">How to make work menopause-friendly: don't think of it as a problem to be managed</a>
</strong>
</em>
</p>
<hr>
<p>Symptoms of menopause can include irregular periods, hot flushes, fatigue, tender breasts, night sweats, vaginal dryness, difficulty sleeping, changes in mood and lower libido. </p>
<p>During menopause, hormonal changes can affect the way fat is distributed in the body, but ageing is more likely to be the cause of any weight gain associated with menopause. </p>
<p>Gaining weight isn’t inevitable, though. There’s plenty you can do to combat weight gain as you age. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/332199/original/file-20200504-42903-7cicz7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Ageing is more likely to be the cause of any weight gain associated with menopause.</span>
<span class="attribution"><span class="source">Monkey Business Images/ Shutterstock</span></span>
</figcaption>
</figure>
<h2>Hormonal changes alter where the body deposits fat</h2>
<p>Certain areas such as your stomach are more prone to weight gain during menopause. This is because the change in hormones, which lead to a higher testosterone-to-estrogen ratio, <a href="https://www.ajog.org/article/S0002-9378(19)30588-5/abstract">alters where the body deposits fat</a>. Fat comes off the hips and is <a href="https://www.sciencedirect.com/science/article/abs/pii/S0002937896701114">deposited around the middle</a>.</p>
<p>But the hormonal changes involved in menopause aren’t the reason you gain weight. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/332196/original/file-20200504-42923-1amsef1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A higher testosterone-to-estrogen ratio resulting from menopause can restribute weight from the hips to the middle.</span>
<span class="attribution"><span class="source">Maridav/ Shuttertock</span></span>
</figcaption>
</figure>
<h2>Ageing is the real cause</h2>
<p>The weight gain that comes with menopause is a <a href="https://www.sciencedirect.com/science/article/pii/S1568163709000415">by-product of ageing</a>. </p>
<p>As we age, our body stops working as efficiently as it did before. Muscle mass starts to decrease – a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0070215305680052">process known as “sarcopenia”</a> – and fat begins to increase. </p>
<p>And because muscle mass is one of the determining factors of how fast your metabolism will run, when your muscle mass decreases, your body starts to burn fewer calories at rest. This might make it more challenging to maintain your weight. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/trick-or-treat-alternative-therapies-for-menopause-18007">Trick or treat? Alternative therapies for menopause</a>
</strong>
</em>
</p>
<hr>
<p>As we age, we tend to continue with our same food habits but <a href="https://www.ncbi.nlm.nih.gov/pubmed/15496544">don’t increase our activity</a>. In fact, aches and pains can make some people actively decrease theirs. </p>
<p>Not compensating for the ageing process and the change in body composition can lead to weight gain. </p>
<p>And this <a href="https://www.hindawi.com/journals/jobe/2019/8031705/">applies to men too</a> – they are just as likely to gain weight due to this process known as sarcopenia.</p>
<h2>Menopause and weight gain take their toll</h2>
<p>Due to a change in body fat distribution and <a href="https://academic.oup.com/eurheartj/article/28/7/850/2887789">increase in waist circumference</a>, menopause can also increase your risk of other health conditions. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/hot-flashes-night-sweats-progesterone-can-help-reduce-symptoms-of-menopause-119466">Hot flashes? Night sweats? Progesterone can help reduce symptoms of menopause</a>
</strong>
</em>
</p>
<hr>
<p>Following menopause, your ovaries make very little of the hormones estrogen and progesterone. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637768/">Estrogen helps to keep your blood vessels dilated</a> – relaxed and open – which helps keep your cholesterol levels down. </p>
<p>Without estrogen, or with lower quantities, your bad cholesterol (known as low-density lipoprotein or LDL-cholesterol) starts to build up in your arteries. This can increase your risk of heart disease and stroke. </p>
<p>Having less estrogen also results in a loss of bone mass, putting you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297264/">at risk of the disease osteoporosis</a>, which makes your bones more prone to fractures.</p>
<h2>What can you do?</h2>
<p>Weight gain associated with ageing is not inevitable. There are a number of things you can do to maintain your weight as you age. </p>
<p><strong>1. Exercise</strong></p>
<p>Incorporate <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa%2065">regular daily exercise</a>, with a mixture of intensities and variety of activities. Try to include body-strengthening exercises two days per week.</p>
<p><strong>2. Weigh yourself – but not too much</strong></p>
<p><a href="https://journals.lww.com/acsm-healthfitness/fulltext/2011/03000/the_national_weight_control_registry__a_study_of.7.aspx">Weigh yourself once a week</a> at the same time and day to monitor the trend over time. Any more than this will only create a fixation with weight. Day-to-day fluctuations in weight are to be expected.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/332202/original/file-20200504-42913-1pqp80b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Regularly weighing yourself can help you monitor your weight over time.</span>
<span class="attribution"><span class="source">Stock-Asso/ Shutterstock</span></span>
</figcaption>
</figure>
<p><strong>3. Create positive habits</strong></p>
<p>Create positive habits by replacing negative behaviours. For example, instead of mindlessly scrolling through social media of an evening or turning on the TV and comfort-eating, replace it with a positive behaviour, such as learning a new hobby, reading a book or going for a walk. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-beat-weight-gain-at-menopause-123368">How to beat weight gain at menopause</a>
</strong>
</em>
</p>
<hr>
<p><strong>4. Eat more slowly</strong></p>
<p>Eat food away from technological distractions and slow down your food consumption.</p>
<p>Try using a teaspoon or chopsticks and chew your food thoroughly as slowing down your food consumption <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20715">reduces the quantity consumed</a>. </p>
<p><strong>5. Switch off from technology:</strong></p>
<p>Turn off technology after dusk to improve your sleep. Blue light emission from phones, tablets and other devices tell your brain it’s day, instead of night, which will keep you awake. </p>
<p>Lack of sleep (less than six hours per night) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/">can compromise your decision-making abilities</a> which might lead you to make unhealthy choices that contribute to weight gain.</p>
<p><strong>6. Curb sugar cravings naturally</strong></p>
<p>If you’re craving sugar you’re better off reaching for foods naturally high in sugar and fat first. Some great options are fruits, nuts, avocado and 100% nut butters. These foods release the same feel-good chemicals in the brain as processed and fast food and leave us feeling full. </p>
<p>Allow yourself your favourite treats, but keep them to once per week.</p><img src="https://counter.theconversation.com/content/131564/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Nicholas Fuller works for the University of Sydney and has received external funding for projects relating to the treatment of overweight and obesity. He is the author and founder of the Interval Weight Loss program.</span></em></p>Hormonal changes that occur during menopause can alter the way fat is deposited in the body, but weight gain associated with menopause is more likely to be a by-product of ageing.Nick Fuller, Charles Perkins Centre Research Program Leader, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1233682020-04-23T20:00:25Z2020-04-23T20:00:25ZHow to beat weight gain at menopause<figure><img src="https://images.theconversation.com/files/329996/original/file-20200423-47784-uz9dno.jpg?ixlib=rb-1.1.0&rect=35%2C170%2C2959%2C1823&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/beautiful-mature-woman-standing-front-river-268418822">Shutterstock</a></span></figcaption></figure><p>For many women, the journey through menopause is a roller coaster of <a href="https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms">symptoms including hot flushes</a>, night sweats, sleep disturbance, dry and itchy skin, mood changes, anxiety, depression and weight gain. For some, it can be relatively uneventful.</p>
<p>Menopause <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause">is medically defined</a> as not having any menstrual bleeding for 12 months. Most women reach this milestone <a href="https://www.jeanhailes.org.au/health-a-z/menopause/about-menopause">between the ages of 45 to 55</a>. </p>
<p>Even though weight gain is common, you can beat it by using menopause as an opportunity to reset your eating and exercise habits.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/thinking-of-menopausal-hormone-therapy-heres-what-you-can-expect-from-your-gp-124174">Thinking of menopausal hormone therapy? Here's what you can expect from your GP</a>
</strong>
</em>
</p>
<hr>
<h2>Do women gain weight at menopause?</h2>
<p>Australian women <a href="https://www.ncbi.nlm.nih.gov/pubmed/26626467">tend to gain weight as they age</a>. </p>
<p>During menopause, women also experience a shift in <a href="https://www.ncbi.nlm.nih.gov/pubmed/28982486">how fat stores are distributed</a> around the body. Fat tends to move from the thigh region up to the waist and abdomen. </p>
<p>A review of studies that quantified changes in body fat stores before and after menopause found <a href="https://www.ncbi.nlm.nih.gov/pubmed/31034807">total body fat mass also increased significantly</a>. </p>
<p>While the average weight increase was only about one kilogram, the increase in percentage total body fat was almost 3%, with fat on the trunk increasing by 5.5% and total leg fat decreasing around 3%. </p>
<p>Average waist circumference increased by about 4.6 centimetres and hips by 2.0 centimetres. </p>
<p>Other bad news is that once postmenopausal, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25191611">women have lower total daily energy needs</a>. This is partly because body fat requires less energy to maintain it compared to muscle. So even if your weight doesn’t change, the increase in body fat means your body needs fewer kilojoules each day. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=346&fit=crop&dpr=1 600w, https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=346&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=346&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=435&fit=crop&dpr=1 754w, https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=435&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/329997/original/file-20200423-47826-1x7frzi.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=435&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Energy requirements decrease after menopause.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-woman-young-walking-outdoors-by-696084343">Shutterstock</a></span>
</figcaption>
</figure>
<p>In addition to this, <a href="https://www.ncbi.nlm.nih.gov/pubmed/1522233">the menstrual cycle had a small energy cost</a> to maintain ovarian function. This amounted to about 200 kilojoules a day, which is now “saved”. </p>
<p>The bottom line is that unless your transition to menopause is accompanied by a reduction in your total energy intake or an increase in your physical activity, you’re at high risk of weight gain.</p>
<h2>But there is some good news</h2>
<p>Around <a href="https://www.ncbi.nlm.nih.gov/pubmed/16491110">60% of women manage to avoid weight gain</a> at menopause. </p>
<p>They <a href="https://www.ncbi.nlm.nih.gov/pubmed/17264847">manage this by</a> either decreasing the total amount of food they eat, cutting down on fat and sugar, using commercial weight loss programs, doing more exercise, or a combination of all these. </p>
<p>They key thing is that they change some aspects of their lifestyle.</p>
<h2>So what works best?</h2>
<p>Until recently, only <a href="https://www.ncbi.nlm.nih.gov/pubmed/24971172">three major studies</a> had tested interventions.</p>
<p>The <a href="https://www.ncbi.nlm.nih.gov/pubmed/14644697">Women’s Healthy Lifestyle Project</a> compared the impact of receiving support to improve diet and exercise habits over four years covering menopause, to making no changes at all. </p>
<p>Women who changed their lifestyle had lower body weights, less abdominal fat and better blood sugar levels compared to those in the control group.</p>
<p>The second study, of 168 women, enrolled <a href="https://www.ncbi.nlm.nih.gov/pubmed/19339904">them into a 90 minute Nordic walking program</a>, three times a week. </p>
<p>This was associated with a reduction in weight, body fat and waist circumference, as well as blood levels of <a href="https://en.wikipedia.org/wiki/Low-density_lipoprotein">bad cholesterol</a> and fats, highlighting the benefits of endurance walking. </p>
<p>The third study divided 175 Nigerian women into two groups: one group undertook a <a href="https://www.ncbi.nlm.nih.gov/pubmed/22547191">12-week circuit training exercise program</a>, the other was a control group. </p>
<p>Women in the exercise group reduced their waist circumference relative to their hips, indicating a reduction in abdominal fat, even though their total body weight did not change.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-whats-the-best-diet-for-weight-loss-21557">Health Check: what's the best diet for weight loss?</a>
</strong>
</em>
</p>
<hr>
<h2>The 40-something trial</h2>
<p>More recently, we studied 54 women aged 45-50 years in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/24156558">“40-Something” trial</a>. </p>
<p>We randomly assigned half the participants to receive healthy eating and physical activity support from health professionals, using motivational interviewing to encourage behaviour change. The other half received information only and were asked to self-direct their lifestyle changes.</p>
<p>Our aim was to prevent weight gain in women who were in either the overweight or healthy weight range as they entered early menopause. </p>
<p>We encouraged women who were overweight to reduce their body weight to achieve a body mass index (<a href="https://www.heartfoundation.org.au/your-heart/know-your-risks/healthy-weight/bmi-calculator">BMI</a>) in the healthy weight range (BMI 18 to 25). We encouraged women already in the healthy weight range to maintain their weight within one kilogram. </p>
<p>We gave all women the same healthy lifestyle advice, including to eat:</p>
<ul>
<li>2 serves of fruit and at least 5 serves of vegetables every day</li>
<li>1-1.5 serves of meat or meat alternatives</li>
<li>2-3 serves of dairy</li>
<li>wholegrain breads and cereals. </li>
</ul>
<p>And to:</p>
<ul>
<li>limit foods high in fat and sugar</li>
<li>cut down on meals eaten outside the home</li>
<li>engage in moderate to vigorous physical activity for 150-250 minutes per week</li>
<li>sit for less than three hours per day</li>
<li>take at least 10,000 steps per day.</li>
</ul>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=412&fit=crop&dpr=1 600w, https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=412&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=412&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=517&fit=crop&dpr=1 754w, https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=517&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/329998/original/file-20200423-47832-7l9ry2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=517&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Eating a variety of vegetables is an important component of healthy eating.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-couple-preparing-food-kitchen-759510241">Shutterstock</a></span>
</figcaption>
</figure>
<p>Women in the intervention group had five consultations with a dietitian and exercise physiologist over one year to provide support and motivation to change their eating habits and physical activity. </p>
<p>After two years, women in the intervention group had <a href="https://www.ncbi.nlm.nih.gov/pubmed/31108930">lower body weights, less body fat and smaller waist circumferences</a> compared to the control group who received information pamphlets only. </p>
<p>When we evaluated changes based on their starting BMI, the intervention was more effective for preventing weight gain in women initially of a healthy weight. </p>
<p>Of all the health advice, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25062965">eating five serves of vegetables and taking 10,000 steps per day</a> were the most effective strategies for long-term weight control during menopause.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-a-balanced-diet-anyway-72432">What is a balanced diet anyway?</a>
</strong>
</em>
</p>
<hr>
<p>Although weight gain, and especially body fat gain, is usual during the menopausal transition, you can beat it. </p>
<p>Rather than menopause being a time to put your feet up, it’s a time to step up your physical activity and boost your efforts to eat a healthy, balanced diet, especially when it comes to the frequency and variety of vegetables you eat.</p><img src="https://counter.theconversation.com/content/123368/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Clare Collins is affiliated with the Priority Research Centre for Physical Activity and Nutrition, the University of Newcastle, NSW. She is an NHMRC Senior Research and Gladys M Brawn Research Fellow. She has received research grants from NHMRC, ARC, Hunter Medical Research Institute, Meat and Livestock Australia, Diabetes Australia, Heart Foundation, Bill and Melinda Gates Foundation, nib foundation, Rijk Zwaan Australia and Greater Charitable Foundation. She has consulted to SHINE Australia, Novo Nordisk, Quality Bakers, the Sax Institute and the ABC. She was a team member conducting systematic reviews to inform the Australian Dietary Guidelines update and the Heart Foundation evidence reviews on meat and dietary patterns.</span></em></p><p class="fine-print"><em><span>Jenna Hollis is affiliated with School of Medicine and Public Health, University of Newcastle and Hunter New England Population Health (Australia). She is a Hunter Medical Research Institute (HMRI) Research Fellow in Public Health supported by the Prevention Research Support Program and funded by the New South Wales Ministry of Health. She has received research grants from the NHMRC, Department of Education and Training (Australian Government), HMRI, University of Newcastle and the Australian and New Zealand Obesity Society (ANZOS). Jenna is a Visiting Research Fellow at the Medical Research Council Lifecourse Epidemiology Unit, University of Southampton (UK). She participated in the Australian Academy of Science and Theo Murphy’s High Flyers Think Tank on Food and Nutrition Science in 2017, and the European Nutrition Leadership Platform in 2015.</span></em></p><p class="fine-print"><em><span>Lauren Williams is affiliated with the School of Allied Health Sciences at Griffith University and the Menzies Health Research Institute of Queensland. She has honorary appointments with the Faculty of Health and Medicine at the University of Newcastle and the Faculty of Health at the University of Canberra. She currently receives funding from the Woolworths Nutrition-Related Health Services Research. </span></em></p>Without doing more exercise or cutting down on food, most women will gain weight as they go through menopause. But it’s not inevitable.Clare Collins, Professor in Nutrition and Dietetics, University of NewcastleJenna Hollis, Conjoint Lecturer, University of NewcastleLauren Williams, Professor of Nutrition and Dietetics, Griffith UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1195392019-08-13T06:45:41Z2019-08-13T06:45:41ZMemory and attention difficulties are often part of a normal life<figure><img src="https://images.theconversation.com/files/285443/original/file-20190724-110183-10lgl7w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Can't remember what you came for? Don't worry – you probably have a lot going on.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/1005702643?src=4d29FKUAn70VYTyvvnY6uA-1-71&studio=1&size=huge_jpg">Andrey_Popov/Shutterstock</a></span></figcaption></figure><p>From young adults to people in their 60s, everyday functioning in today’s world can place high demands on our attention and memory skills. </p>
<p>Memory lapses such as forgetting an appointment, losing our keys, forgetting a distant relative’s name or not remembering why you opened the fridge can leave us believing our thinking skills are impaired. </p>
<p>But you might be too hard on yourself. Tiredness, stress and worry, and feeling down or depressed are all common reasons adults experience attention and memory difficulties.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-cognitive-reserve-how-we-can-protect-our-brains-from-memory-loss-and-dementia-76591">What is 'cognitive reserve'? How we can protect our brains from memory loss and dementia</a>
</strong>
</em>
</p>
<hr>
<h2>Attention and memory systems</h2>
<p>Attention and memory skills are closely connected. Whether we can learn and remember something partly depends on our ability to concentrate on the information at the time. </p>
<p>It also depends on our ability to focus our attention on retrieving that information when it’s being recalled at a later time. </p>
<p>This attention system, which is so important for successful memory function, has a limited capacity – we can only make sense of, and learn, a limited amount of information in any given moment. </p>
<p>Being able to learn, and later successfully remember something, also depends on our memory system, which stores the information. </p>
<h2>Changes in attention and memory skills</h2>
<p>In people who are ageing normally, both attention and memory systems <a href="https://psycnet.apa.org/record/2018-45562-001">gradually decline</a>. This decline starts in our early 20s and continues slowly until our 60s, when it tends to speed up. </p>
<p>During normal ageing, the number of connections between brain cells slowly reduce and some areas of the brain progressively work less efficiently. These changes particularly occur in the areas of the brain that are important for memory and attention systems. </p>
<p>This normal ageing decline is different from dementia and Alzheimer’s disease, which cause progressive changes in thinking skills, emotions and behaviour that are not typical of the normal ageing process. Dementia comes from a group of diseases that affect brain tissue and cause abnormal changes in the way the brain works.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-people-with-dementia-dont-all-behave-the-same-100960">Why people with dementia don't all behave the same</a>
</strong>
</em>
</p>
<hr>
<p>If you’re concerned your memory difficulties may be a symptom of dementia, talk to your GP, who can refer you to a specialist, if needed, to determine whether these changes are due to normal ageing, dementia or some other cause. </p>
<p>If you experience persistent changes in your thinking skills, which are clearly greater than your friends and acquaintances who are of a similar age and in similar life circumstances, see your GP.</p>
<h2>Normal attention and memory difficulties</h2>
<p>Broadly, there are two main reasons healthy adults experience difficulties with their memory and/or attention: highly demanding lives and normal age-related changes. </p>
<p>A person can be consistently using their attention and memory skills at high levels without sufficient mental relaxation time and/or sleep to keep their brain working at its best. </p>
<p>Young adults who are working, studying and then consistently using attention-demanding devices as “relaxation” techniques, such as computer games and social media interaction, <a href="https://willsull.net/resources/KaplanS1995.pdf">fall into this group</a>. </p>
<p>Adults <a href="https://eds.b.ebscohost.com/abstract?site=eds&scope=site&jrnl=21528675&AN=83525068&h=746XcJnf0qjmaQYDoqYWEsXgl8RLBY8oP631iGbnBfEIOVCJNS12LFen5etfOkNg5UAJ6nKqJipZs%2b4OKOVZLw%3d%3d&crl=c&resultLocal=ErrCrlNoResults&resultNs=Ehost&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d21528675%26AN%3d83525068">juggling the demands</a> of work or study, family and social requirements also fall into this group. </p>
<p><a href="https://theconversation.com/explainer-how-much-sleep-do-we-need-29759">Most adults need</a> around seven to nine hours of sleep per night for their brain to work at its best, with older adults needing seven to eight hours.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/287791/original/file-20190813-9935-hmnt4v.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Most of us need seven to nine hours of sleep a night.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/1427499944?size=huge_jpg">Gorodenkoff/Shutterstock</a></span>
</figcaption>
</figure>
<p>The second common reason is a combination of ageing-related brain changes and highly demanding work requirements. </p>
<p>For people in jobs that place a high load on thinking skills, the thinking changes that occur with normal ageing <a href="https://www.semanticscholar.org/paper/Memory-complaint-as-a-predictor-of-cognitive-a-of-Blazer-Hays/41fd23f208c261065296a54b826602ff2bf8ee09">can become noticeable</a> at some point around 55 to 70 years of age. It’s around this time age-related changes in the ability to carry out complex thinking tasks become large enough to be noticeable. People who are retired or don’t have the same mentally demanding jobs generally experience the same changes, but may not notice them as much.</p>
<p>This is also the age many people become more aware of the potential risk of dementia. Consequently, these normal changes can result in high levels of stress and concern, which can result in a person experiencing even greater difficulties day to day.</p>
<h2>Emotional distress can take its toll</h2>
<p>Feeling down and sad can affect memory and concentration. When a person is feeling worried and/or down regularly, they may become consumed by their thoughts. </p>
<p>It’s important to recognise how you’re feeling, to make changes or seek help if needed. But thinking a lot about how you’re feeling can also take a person’s attention away from the task at hand and make it difficult for them to concentrate on what is happening, or remember it clearly in the future. </p>
<p>So feeling worried or down can make it seem there is something wrong with their memory and concentration.</p>
<h2>Boosting your attention and memory skills</h2>
<p>There are a number of things that can be done to help your day-to-day memory and attention skills. </p>
<p>First, it’s important to properly rest your mind on a regular basis. This involves routinely doing something you enjoy that doesn’t demand high levels of attention or memory, such as exercising, reading for pleasure, walking the dog, listening to music, relaxed socialising with friends, and so on. </p>
<p>Playing computer games, or having a lengthy and focused session on social media, requires high levels of attention and other thinking skills, so these are not good mental relaxation techniques when you are already mentally tired. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-two-people-see-the-same-thing-but-have-different-memories-104327">Why two people see the same thing but have different memories</a>
</strong>
</em>
</p>
<hr>
<p>It’s also important to get enough sleep, so you are not consistently tired – undertaking exercise on a regular basis often helps with getting good quality sleep, as does keeping alcohol consumption <a href="https://www.healthdirect.gov.au/managing-your-alcohol-intake">within recommended limits</a>.</p>
<p>Looking after your mental health is also important. Noticing how you are feeling and getting support (social and/or professional) during longer periods of high stress or lowered mood will help ensure these things are not affecting your memory or concentration. </p>
<p>Finally, be fair to yourself if you notice difficulties with your thinking. Are the changes you notice any different to those of other people your own age and in similar circumstances, or are you comparing yourself to someone younger or with less demands in their life?</p>
<p>If you have ongoing concerns about your attention and memory, speak with your GP, who can refer you to a specialist, such as a clinical neuropsychologist, if needed.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/curious-kids-why-do-i-sometimes-forget-what-i-was-just-going-to-say-116663">Curious Kids: why do I sometimes forget what I was just going to say?</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/119539/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jacqueline Anderson does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Do you often forget where you put the keys or what you were looking for in the fridge? It’s not necessarily a sign of cognitive decline – it might just come down to being tired, stressed or worried.Jacqueline Anderson, Senior Lecturer in Clinical Neuropsychology, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1168142019-05-28T19:47:31Z2019-05-28T19:47:31ZSurgery rates are rising in over-85s but the decision to operate isn’t always easy<figure><img src="https://images.theconversation.com/files/276679/original/file-20190528-193518-nwxvjs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The decision about whether to operate can't just be based on age, though age-related decline is certainly a consideration. </span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/Y5VBtBgswLQ">Philippe Leone</a></span></figcaption></figure><p>In January, <a href="https://www.sbs.com.au/news/hip-replacement-for-107-year-old-a-success">107-year-old Daphne Keith</a> broke her hip and became the oldest Australian to have a partial hip replacement. This isn’t something you would have heard of two or three decades ago. </p>
<p>For Daphne, the decision was fairly clear-cut. Surgery, with all its risks, was a better option than the alternative: to be stuck in bed for the rest of her life. As she summed it up, “What do I have to lose?” </p>
<p>But in many cases the balance between benefits and harms of surgery for older people is not as clear-cut.</p>
<p>Advances in anaesthetic and surgical techniques (especially keyhole surgery) now allow older adults to undergo operations and procedures that were previously not possible.</p>
<p>As the population <a href="https://www.who.int/news-room/fact-sheets/detail/ageing-and-health">ages</a>, we’re operating on older and <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1002/bjs.11148">older people</a>. <a href="https://www.aihw.gov.au/getmedia/0b26353f-94fb-4349-b950-7948ace76960/ah16-6-17-health-care-use-older-australians.pdf.aspx">Rates for elective surgery</a> in Australia are increasing the most among those aged over 85.</p>
<p>So how do we decide who should and shouldn’t undergo surgery?</p>
<h2>Age is a factor, but not the only one</h2>
<p>As we age there are increasing differences between individuals in terms of how our minds and bodies function. Younger people – whether they’re aged five, 20 or even 40 – are generally very similar to their age-matched peers, in terms of their cognitive and physical abilities. </p>
<p>But if we compare older adults, there are marked differences in their function. Some 70-year-olds are fit, healthy and still working full-time. Other 70-year-olds have multiple medical conditions, are frail and living in nursing homes. </p>
<p>So decisions about surgery shouldn’t be based on age alone. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/whats-happening-in-our-bodies-as-we-age-67931">What's happening in our bodies as we age?</a>
</strong>
</em>
</p>
<hr>
<p>However, we can’t ignore the changes associated with ageing, which means sometimes the potential harms of surgery will outweigh the benefits.</p>
<p>The harms associated with surgery and anaesthesia include death, surgical complications, longer hospital stays and poorer long-term outcomes. This might mean not being able to return to the same physical or cognitive level of function or needing to go into a nursing home. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/276682/original/file-20190528-193514-y3mgrq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Two 70-year-olds can be in very different health and have vastly different preferences for what they want out of their health care.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/1020771727?src=ECccqepuMQx8KTk8mGnOFA-1-89&size=huge_jpg">Rawpixel.com/Shutterstock</a></span>
</figcaption>
</figure>
<p>The changes in our body as we age, as well as an increase in the number of diseases, and therefore medications we take, can increase the risks associated with surgery and anaesthesia. </p>
<p>Frailty is the strongest predictor of poor outcomes after surgery. Frailty is a decrease in our body’s reserves and our ability to recover from stressful events such as surgery. Frailty is usually associated with increasing age, but not all older people are frail, and you can be frail and still relatively young. </p>
<h2>Consider the patient’s preferences</h2>
<p>Patients <a href="https://www.ncbi.nlm.nih.gov/pubmed/25531451">tend to overestimate the benefits</a> of surgery and underestimate the harms. This highlights the importance of shared decision-making between patients and clinicians.</p>
<p><a href="https://jamanetwork.com/journals/jama/article-abstract/1910118">Shared decision-making</a> means the patient and clinicians come to a decision together, after discussing the options, benefits and harms, and after considering the patient’s values, preferences and circumstances. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/surgery-isnt-always-the-best-option-and-the-decision-shouldnt-just-lie-with-the-doctor-64228">Surgery isn't always the best option, and the decision shouldn't just lie with the doctor</a>
</strong>
</em>
</p>
<hr>
<p>Research shows that <a href="https://www.nejm.org/doi/full/10.1056/NEJMsa012528">as we age</a> many of us become less focused on longevity and prolonging life at all costs and much more focused on what that life is like, or our quality of life. </p>
<p>Outcomes such as living independently, staying in our own home, the ability to move around, and being mentally alert often become increasingly important in the decision-making process. This information about a person’s values is critical for shared decision-making conversations.</p>
<p>When considering these preferences, the discussion becomes more than just “could” we do this operation – it’s about “should” we do this operation? Someone living at home with early dementia may decide the risk of this worsening, and the possible need to move to a nursing home, is not worth any benefits of surgery.</p>
<p>It’s also important to note that, in some cases, cognitive impairment and dementia associated with ageing mean it’s not the patient (but <a href="https://www.publicadvocate.vic.gov.au/medical-consent">their appointee</a>) making decisions about surgery.</p>
<h2>Not everyone should be offered surgery</h2>
<p>The ageing of our population raises challenges for policymakers. More surgeries means greater pressure on the health budget. We don’t have a bottomless pit of health funding, so how do we decide who is eligible, based on fair and equitable resource allocation?</p>
<p>Given the marked variability between individuals as we age, decisions and policies about access to medical care (including surgery) should not be based on age alone. There should not be policies that say “no” to surgery based on age. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/276684/original/file-20190528-193540-s5cf6p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">More surgery means greater expenditure.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/1023401932?src=6ueJ6xpFUHjwAWifoJ9AqA-1-33&size=huge_jpg">MAD.vertise/Shutterstock</a></span>
</figcaption>
</figure>
<p>Equally, when considering resource allocation, it should not just be about how many years a person has to live, or blunt assessments based on how much their operation might cost the health system.</p>
<p>Take a decision about performing a hip replacement on a 90-year-old with arthritis, for example. A patient who has an elective hip replacement for arthritis and is able to remain living at home will probably “cost less” overall than if that same person would otherwise have had to live in a nursing home.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/who-gets-a-piece-of-the-pie-spending-the-health-budget-fairly-13997">Who gets a piece of the pie? Spending the health budget fairly</a>
</strong>
</em>
</p>
<hr>
<p>However, this also does not mean we can, or should, offer surgery to everyone. </p>
<p>The practice of medicine, especially when considering older adults, needs to remain focused on individualised patient care. Decisions should be based on medical appropriateness of treatment combined with a patient’s goals and values.</p>
<p>To do this we need to train clinicians in shared decision-making and how to have these often difficult discussions. The goal is to have clinicians who are able to explore a patient’s values and preferences around outcomes, effectively communicate individualised information about options, benefits and harms, and then come to a decision together.</p><img src="https://counter.theconversation.com/content/116814/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Claire McKie does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Rates of elective surgery are rising most among those aged over 85, due to advances in anaesthesia and techniques such as keyhole surgery. But it’s also much riskier.Claire McKie, Senior Lecturer, Clinical and Communication Skills, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1088512019-01-03T10:43:45Z2019-01-03T10:43:45ZKeeping fit: how to do the right exercise for your age<figure><img src="https://images.theconversation.com/files/251327/original/file-20181218-27752-ouhd7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/78868318?src=1EjuTLpyGJ53X1R-92d4Zg-2-0&size=medium_jpg">zhu difeng/Shutterstock</a></span></figcaption></figure><p>The effect of exercise on health is profound. It can protect you from a range of conditions, including <a href="https://jamanetwork.com/journals/jama/fullarticle/195439">heart disease</a>, <a href="https://www.sciencedirect.com/science/article/pii/S1262363607703129?via%3Dihub">type 2 diabetes</a> and some <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1463-1318.2005.00747.x">cancers</a>. But the type and amount of exercise you should do changes as you age. To ensure that you are doing the right type of exercise for your age, follow this simple guide.</p>
<h2>Childhood and adolescence</h2>
<p>In childhood, exercise helps <a href="https://www.sciencedirect.com/science/article/pii/S1934148212010209?via%3Dihub">control body weight</a>, <a href="https://www.sciencedirect.com/science/article/pii/S8756328206005953?via%3Dihub">builds healthy bones</a> and promotes <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2795619/">self-confidence</a> and <a href="https://adc.bmj.com/content/archdischild/94/9/686.full.pdf">healthy sleep patterns</a>. The government recommends that children should get <a href="https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=46">at least one hour of exercise a day</a>. As a tip:</p>
<ul>
<li><p>Children should try a variety of sports and develop skills, such as swimming and the ability to hit and kick a ball. </p></li>
<li><p>Lots of non–scheduled physical activity is great, too, such as playing in playgrounds.</p></li>
</ul>
<p>Exercise habits tend to steadily decline during teen years, <a href="https://bjsm.bmj.com/content/49/11/730.long">particularly in girls</a>. Getting enough exercise promotes a healthy body image and helps manage <a href="https://www.sciencedirect.com/science/article/pii/S1755296612000063">stress and anxiety</a>. You can also:</p>
<ul>
<li><p>Encourage teenagers to keep one team sport, if possible. </p></li>
<li><p>For teenagers who are not into team sports, swimming or athletics can be a good way to keep fitness levels up. </p></li>
</ul>
<h2>In your 20s</h2>
<p>You are at your absolute physical peak in your mid-20s, with the fastest reaction times and highest VO2 max – the maximum rate at which the body can pump oxygen to muscles. After this peak, your VO2 max decreases by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794488/">up to 1% each year</a> and your <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0094215">reaction time slows each year</a>. The good news is that regular physical activity can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794488/">slow this decline</a>. Building lean muscle mass and bone density at this age helps you retain them in later years.</p>
<ul>
<li><p>Vary your training and keep it fun. Try tag rugby, rowing or boot camp.</p></li>
<li><p>If you are a regular exerciser, get advice from an exercise professional to build “periodisation” into your training regime. This involves dividing your training regime into progressive cycles that manipulate different aspects of training – such as intensity, volume and type of exercise – to optimise your performance and ensure you peak for a planned exercise event, such as a triathlon. </p></li>
</ul>
<h2>In your 30s</h2>
<p>As careers and family life for many intensify in their 30s, it is important that you maintain cardiovascular fitness and strength to slow normal physical decline. If you have a sedentary job, make sure you maintain good posture and break up long periods of sitting by forcing activity into your day, such as routing your printer to another room, climbing a flight of stairs to use the bathroom on another floor, or standing when taking a phone call so you are moving every half an hour where possible.</p>
<ul>
<li><p>Work smart. Try <a href="https://theconversation.com/no-time-to-exercise-then-this-training-programme-might-be-for-you-62811">high-intensity interval training</a>. This is where bursts of high-intensity activity, up to 80% of your maximum heart rate, such as sprinting and cycling, are broken up with periods of lower-intensity exercise. This kind of workout is good for the time poor as it can be done in 20 minutes. </p></li>
<li><p>For all women, and especially after childbirth, do pelvic floor exercises, sometimes known as Kegel exercises daily to help <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.12420">prevent incontinence</a>.</p></li>
<li><p>Diversify your exercise programme to keep it interesting. Try boot camp, spin class or yoga.</p></li>
</ul>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/251329/original/file-20181218-27779-1j32yvk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Diversify your training with boot camp.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/630936701?src=YnWS8QKy1gUbCLWby8XQtw-1-4&size=medium_jpg">wavebreakmedia/Shutterstock</a></span>
</figcaption>
</figure>
<h2>In your 40s</h2>
<p>Most people start to <a href="https://www.littlebrown.co.uk/books/detail.page?isbn=9780749924348">put on weight</a> in their 40s. Resistance exercise is the best way to optimise calorie burning to counteract fat accumulation and reverse the loss of three to eight percent of muscle mass per decade. <a href="https://www.ncbi.nlm.nih.gov/pubmed/22777332">Ten weeks of resistance training</a> could increase lean weight by 1.4kg, increase resting metabolic rate by 7% and decrease fat weight by 1.8kg. </p>
<ul>
<li><p>Try kettlebells or start a weight-training programme in your gym.</p></li>
<li><p>Take up running, if you don’t run already, and don’t be afraid to start a more intensive exercise programme. You get more bang for your buck with running versus walking.</p></li>
<li><p>Pilates can be useful to build core strength to protect against back pain, which <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4612559/">often starts in this decade</a>. </p></li>
</ul>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/252366/original/file-20190103-32154-1c16r81.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Take up kettlebells in your 40s to burn calories.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/710451286?src=9GFbh6gdP9DDGK6CptidiQ-1-4&size=medium_jpg">Goolia Photography/Shutterstock</a></span>
</figcaption>
</figure>
<h2>In your 50s</h2>
<p>In this decade, aches and pains may crop up and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340492/">chronic conditions</a>, such as type 2 diabetes and cardiovascular disease, can manifest. As oestrogen declines in postmenopausal women, the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376508/">heart disease</a> increases.</p>
<ul>
<li><p>Do strength training twice a week to maintain your muscle mass.</p></li>
<li><p>Weight-bearing exercises, such as walking, is recommended. Walk fast enough so that your breathing rate increases and you break a sweat.</p></li>
<li><p>Try something different. Tai chi can be excellent for <a href="https://insights.ovid.com/pubmed?pmid=15692325">balance</a> and relaxation.</p></li>
</ul>
<h2>In your 60s</h2>
<p>Typically, people accumulate <a href="https://www.sciencedirect.com/science/article/pii/S0140673612602402?via%3Dihub">more chronic conditions</a> as they get older, and ageing is a <a href="https://immunityageing.biomedcentral.com/articles/10.1186/s12979-017-0112-5">major risk factor for cancer</a>. Maintaining a high level of physical activity can help prevent cancers, such as post-menopausal breast cancer, colon cancer and cancer of the womb, and it reduces the risk of developing chronic conditions, such as heart disease and type 2 diabetes. </p>
<p>Physical activity tends to decline with age, so keep active and try to buck this trend. </p>
<ul>
<li><p>Try ballroom dancing or other forms of dancing; it’s a fun and sociable way to exercise. </p></li>
<li><p>Incorporate strength and flexibility exercises twice a week. Aqua-aerobics can be a great way to develop strength using water as resistance. </p></li>
<li><p>Maintain cardiovascular exercise, such as brisk walking.</p></li>
</ul>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/252369/original/file-20190103-32127-zt0beg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Ballroom dancing is fun and sociable.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/774641671?src=SkuE9tFjxblwjYHKKAuVlg-1-23&size=medium_jpg">Monkey Business Images/Shutterstock</a></span>
</figcaption>
</figure>
<h2>70s and beyond</h2>
<p>Exercise in your 70s and beyond helps <a href="https://www.ncbi.nlm.nih.gov/pubmed/30176345">prevent frailty</a> and <a href="http://www.publish.csiro.au/NB/NB10056">falls</a>, and it’s important for your <a href="https://www.sciencedirect.com/science/article/pii/S1568163707000384?via%3Dihub">cognitive function</a>. If you have a period of ill health, try to keep mobile, if possible. <a href="https://jamanetwork.com/journals/jama/fullarticle/186838?utm_campaign=articlePDF&utm_medium=articlePDFlink&utm_source=articlePDF&utm_content=jamainternmed.2018.4869">Strength and fitness can decline rapidly</a> if you are bed bound or very inactive, which can make it hard to get back to previous levels. </p>
<ul>
<li><p>Walk and talk. Instead of inactive visits from family and friends, go for a walk together. It will <a href="https://www.nia.nih.gov/about/living-long-well-21st-century-strategic-directions-research-aging/research-suggests-positive">keep you motivated and boost your health</a> more than solitary exercise.</p></li>
<li><p>Incorporate some strength, balance and cardiovascular exercise in your regime. But get advice from a physiotherapist or other exercise professional, especially if you have several chronic conditions. </p></li>
</ul>
<p>The main message is to keep moving throughout your life. Sustained exercise is what benefits health most.</p><img src="https://counter.theconversation.com/content/108851/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Julie Broderick does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>As we age, our bodies need different types of exercise. Here is a guide to doing the right exercise for your age.Julie Broderick, Assistant Professor, Physiotherapy, Trinity College DublinLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1043922018-12-25T19:31:29Z2018-12-25T19:31:29ZDiseases through the decades – here’s what to look out for in your 40s, 60s, 80s and beyond<figure><img src="https://images.theconversation.com/files/251174/original/file-20181218-27767-hj5zbd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">You're another year older but that doesn't have to mean poorer health.</span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/r4GMAtjuYj0">Lorene Farrugia</a></span></figcaption></figure><p>Many diseases develop and become more likely as we age. Here are some of the most common conditions, and how you can reduce your risk of getting them as you clock over into a new decade. </p>
<h2>In your 40s</h2>
<p>Maintaining a healthy weight can reduce the risk of developing arthritis, coronary heart disease, and other common and related conditions, including back pain, type 2 diabetes, stroke, and many cancers. But <a href="https://www.aihw.gov.au/reports/overweight-obesity/interactive-insight-into-overweight-and-obesity/contents/how-many-people-are-overweight-or-obese">almost one-third of Australians</a> in their 40s are obese and <a href="https://www.aihw.gov.au/getmedia/eed9f208-1d28-439c-aeb8-93509641fc72/20908.pdf.aspx?inline=true">one in five</a> already have arthritis. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/arthritis-isnt-just-a-condition-affecting-older-people-it-likely-starts-much-earlier-67698">Arthritis isn't just a condition affecting older people, it likely starts much earlier</a>
</strong>
</em>
</p>
<hr>
<p>From the age of 45 (or 35 for Aboriginal and Torres Strait Islanders), <a href="https://www.heartfoundation.org.au/your-heart/know-your-risks/heart-health-check">heart health checks</a> are recommended to assess risk factors and initiate a plan to improve the health of your heart. This may include <a href="https://www.eatforhealth.gov.au/guidelines">changing your diet</a>, reducing your alcohol intake, increasing your physical activity, and improving your well-being. </p>
<p><a href="https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/screening,-risk-assessment/identifying-risk-of-diabetes">Checks to identify your risk of type 2 diabetes</a> are also recommended every three years from age 40 (or from age 18 for Aboriginal and Torres Strait Islanders).</p>
<p>If you don’t already have symptoms of arthritis or if they’re mild, this decade is your chance to reduce your risk of the disease progressing. Focus on the manageable factors, like shedding excess weight, but also on improving muscle strength. This may also help to prevent or delay <a href="https://www.iofbonehealth.org/what-sarcopenia">sarcopenia</a>, which is the decline of skeletal muscle tissue with ageing, and back pain. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/251171/original/file-20181218-27758-n0ioq0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Achieving and maintaining a healthy weight will set you up for decades of better health.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/8SwpPqFeoR4">Sue Zeng</a></span>
</figcaption>
</figure>
<p>Most people will begin to experience age-related vision decline in their 40s, with difficulty seeing up close and trouble adjusting to lighting and glare. A <a href="https://www.aao.org/eye-health/news/baseline-eye-exam-age-40">baseline eye check</a> is recommended at age 40. </p>
<h2>In your 50s</h2>
<p>In your 50s, major eye diseases become more common. Among Australians aged 55 and above, age-related macular degeneration, cataracts, diabetes-related eye diseases and glaucoma account for more than 80% of <a href="https://www.health.gov.au/internet/publications/publishing.nsf/Content/CA25774C001857CACA257560001B95AB/$File/4.1.1Vis.pdf">vision loss</a>. </p>
<p>A series of health screenings are recommended when people turn 50. These preventive measures can help with the early detection of serious conditions and optimising your treatment choices and prognosis. Comprehensive eye assessments are recommended every one to two years to ensure warning signs are detected and vision can be saved. </p>
<p>National cancer screening programs for Australians aged 50 to 74, are available every two years for <a href="https://www.mja.com.au/journal/2018/209/10/revised-australian-national-guidelines-colorectal-cancer-screening-family">bowel</a> and <a href="http://cancerscreening.gov.au/internet/screening/publishing.nsf/Content/breast-screening-1">breast</a> cancer. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/women-should-be-told-about-their-breast-density-when-they-have-a-mammogram-66125">Women should be told about their breast density when they have a mammogram</a>
</strong>
</em>
</p>
<hr>
<p>To screen for bowel cancer, older Australians are sent a test in the post they can do at home. If the test is positive, the person is then usually sent for a colonoscopy, a procedure in which a camera and light look for abnormalities of the bowel. </p>
<p>In 2016, 8% of people screened had a positive test result. Of those who underwent a colonoscopy, <a href="https://www.aihw.gov.au/reports/cancer-screening/national-bowel-cancer-screening-program-2018/contents/summary">1 in 26</a> were diagnosed with confirmed or suspected bowel cancer and one in nine were diagnosed with adenomas. These are potential precursors to bowel cancer which can be removed to reduce your future risk.</p>
<p>To check for breast cancer, women are encouraged to participate in the national mammogram screening program. <a href="https://www.aihw.gov.au/reports/cancer/breastscreen-australia-monitoring-report-2018/contents/summary">More than half (59%)</a> of all breast cancers detected through the program are small (less than or equal to 15mm) and are easier to treat (and have better survival rates) than more advanced cancers. </p>
<h2>In your 60s</h2>
<p>Coronary heart disease, <a href="https://theconversation.com/explainer-what-is-chronic-obstructive-pulmonary-disease-25539">chronic obstructive pulmonary disease</a> (a disease of the lungs that makes breathing difficult), and lung cancer carry the <a href="https://www.aihw.gov.au/getmedia/6852bd0e-a9d5-4159-ba19-c42f27a77646/aihw-aus-221-chapter-3-1.pdf.aspx">biggest disease burden</a> for people in their 60s. </p>
<p>If you’re a smoker, quitting is the best way to improve both your lung and heart health. Using evidence-based methods to quit with advice from a health professional or <a href="https://www.quit.org.au/">support service</a> will greatly improve your chances of success. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/251173/original/file-20181218-27773-145jf1r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Quitting smoking is the best way to improve your health.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/Zff-V01AnrE">Ian Schneider</a></span>
</figcaption>
</figure>
<p>The build-up of plaques in artery walls by fats, cholesterol and other substances (atherosclerosis) can happen from a younger age. But the hardening of these plaques and narrowing of arteries, which greatly increases the risk of heart disease and stroke, is most likely to occur from age 65 and above. </p>
<p>Exercise protects against atherosclerosis and research consistently shows <a href="https://theconversation.com/health-check-how-much-physical-activity-is-enough-in-older-age-103686">any physical activity is better than nothing</a> when it comes to heart health. If you’re not currently active, gradually build up to the recommended 30 minutes of moderate-intensity exercise on most, preferably all, days. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/too-much-salt-and-sugar-and-not-enough-exercise-why-australians-health-is-lagging-61165">Too much salt and sugar and not enough exercise – why Australians' health is lagging</a>
</strong>
</em>
</p>
<hr>
<p>Other potentially modifiable risk factors for stroke include high blood pressure, a high-fat diet, alcohol consumption, and smoking. </p>
<p>Your 60s is also a common decade for surgeries, including joint replacements and cataract surgery. Joint replacements are typically very successful, but are <a href="https://www.racgp.org.au/download/documents/AFP/2010/September/201009mckenzie.pdf">not an appropriate solution for everyone</a> and are not without risks. After a joint replacement, you’ll benefit from physiotherapy, exercise, and maintaining a healthy weight. </p>
<p>The <a href="https://theconversation.com/explainer-what-are-cataracts-63699">treatment for cataracts</a> is to surgically remove the cloudy lens. Cataract surgery is the most common elective surgery worldwide, with very low complication rates, and provides immediate restoration of lost vision. </p>
<h2>In your 70s</h2>
<p>Many of the conditions mentioned above are still common in this decade. It’s also a good time to consider your risk of falls. <a href="https://www.racgp.org.au/afp/2012/december/falls-prevention/#2">Four in ten people in their 70s will have a fall</a> and it can lead to a cascade of fractures, hospitalisations, disability and injury. </p>
<p><a href="https://www.osteoporosis.org.au/what-it">Osteoporosis</a> is one cause of falls. It occurs most commonly in post-menopausal women but almost one-quarter of people with osteoporosis are men. Osteoporosis is often known as a silent disease because there are usually no symptoms until a fracture occurs. Exercise and diet, including calcium and vitamin D, are important for bone health.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/251170/original/file-20181218-27749-11ma7pu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Exercise and diet can improve bone health.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/Y5VBtBgswLQ">Geneva, Switzerland</a></span>
</figcaption>
</figure>
<p>Older people are also vulnerable to mental health conditions because of a combination of reduced cognitive function, limitations in physical health, social isolation, loneliness, reduced independence, frailty, reduced mobility, disability, and living conditions. </p>
<h2>In your 80s and beyond</h2>
<p>Dementia is the second most common chronic condition for Australians in their 80s, after coronary heart disease – and it’s the <a href="https://www.aihw.gov.au/getmedia/6852bd0e-a9d5-4159-ba19-c42f27a77646/aihw-aus-221-chapter-3-1.pdf.aspx">most common for people aged 95 and above</a>. </p>
<p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0196085">Many people think</a> dementia is a normal part of the ageing process, but <a href="https://www.alz.org/aaic/releases_2017/AAIC17-Thurs-briefing-Lancet-Global-health-policy.asp">around one-third of cases of dementia could be prevented</a> by reducing risk factors such as high blood pressure and obesity at mid-life. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-people-with-dementia-dont-all-behave-the-same-100960">Why people with dementia don't all behave the same</a>
</strong>
</em>
</p>
<hr>
<p>Early diagnosis is important to effectively plan and initiate appropriate treatment options which help people live well with dementia. But dementia remains <a href="https://bmjopen.bmj.com/content/bmjopen/7/2/e011146.full.pdf">underdiagnosed</a>. </p>
<p>Around 70% of Australians aged 85 and above have <a href="https://www.aihw.gov.au/getmedia/8f7bd3d6-9e69-40c1-b7a8-40dca09a13bf/4_2-chronic-disease.pdf.aspx">five or more chronic diseases</a> and take multiple medications to manage these conditions. Effective medication management is critical for people living with multiple conditions because medications for one condition may exacerbate the symptoms of a different coexisting condition.</p><img src="https://counter.theconversation.com/content/104392/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Maria Carolina Inacio receives funding from NHMRC (APP1148106) and MRFF (APP1152268). </span></em></p><p class="fine-print"><em><span>Azmeraw Amare, Jyoti Khadka, Sarah Bray, Stephanie Harrison, and Tiffany Gill do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>As you age, your body deteriorates and your risk of disease and injury increases. Here’s a decade by decade guide to what you’re up against – and what you can do about it.Stephanie Harrison, Research fellow, South Australian Health & Medical Research InstituteAzmeraw Amare, Postdoc researcher, South Australian Health & Medical Research InstituteJyoti Khadka, Research Fellow, South Australian Health & Medical Research InstituteMaria Carolina Inacio, Director, Registry of Older South Australians, South Australian Health & Medical Research InstituteSarah Bray, Registry of Older South Australians (ROSA) - Project Manager & Consumer Engagement Officer, South Australian Health & Medical Research InstituteTiffany Gill, Senior Research Fellow, University of AdelaideLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/914882018-03-06T19:34:08Z2018-03-06T19:34:08ZFor Australians to have the choice of growing old at home, here is what needs to change<figure><img src="https://images.theconversation.com/files/208346/original/file-20180228-36706-spb358.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">When an ageing person is forced to move out of their family home, that can trigger a host of problems that policy is doing little to prevent.</span> <span class="attribution"><span class="source">Diego Cervo/Shutterstock</span></span></figcaption></figure><blockquote>
<p>Ooh, a storm is threatening my very life today / If I don’t get some shelter / Oh yeah, I’m gonna fade away…</p>
</blockquote>
<p>Mick Jagger won’t ever need to be concerned about having somewhere to live, but older people have worried about where they will spend their final years since long before the Rolling Stones sang to a generation’s insecurities in 1969. Many wish to stay in their homes, but current policy doesn’t support age-friendly housing. It also makes it difficult for ageing people to manage their finances. </p>
<p>The population of people aged 65 and over in Australia is <a href="https://www.aihw.gov.au/reports/older-people/older-australia-at-a-glance/contents/demographics-of-older-australians/australia-s-changing-age-and-gender-profile">projected to grow</a> from 3.7 million to 8.7 million by 2056. Cities, towns and housing need to be designed to help people stay at home as they age. Financial policy should be updated to enable them to better manage their assets.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ageing-activism-why-we-need-to-give-voice-to-the-new-third-age-50305">Ageing activism: why we need to give voice to the new third age</a>
</strong>
</em>
</p>
<hr>
<h2>Gwen’s story</h2>
<p>Five years before her death, Gwen (not her real name) and her family faced a dilemma. Like many Australians, Gwen had juggled a succession of jobs, eventually owning her modest home. Following a fall, hospitalisation and rehab, her prognosis was not good. </p>
<p>Gwen wanted to die at home, or with her family. Should members of the family move into her house? Should she move into one of her adult children’s houses? What about their children? </p>
<p>Should they rent out the family properties, so Gwen and volunteering family members could cohabit in a more suitable rented property? Could they afford a house with the flexibility to handle two adults, one elderly person, possibly kids and pets? </p>
<p>For families like Gwen’s, there are few viable, let alone affordable, housing options. Gwen’s housing shuffle proved stressful for everyone. She was ultimately placed, against her wishes, in a nursing home. Aged 82, deprived of any sovereignty in her decision-making, Gwen passed away, but the family arguments and blame continued. </p>
<h2>What is stopping people ‘ageing in place’?</h2>
<p>Gwen’s deck of dominoes could not be reconfigured because of the housing, tax and financial barriers imposed by the same governments that are trying to implement “ageing in place”. </p>
<p>Ageing in place isn’t just about ageing at home. It’s about keeping older people connected to their neighbourhood and community as part of a broader framework of “active ageing”, with the aim of improving their quality of life and giving them more control over their circumstances.</p>
<p>Since the World Health Organization (WHO) released its <a href="http://www.who.int/ageing/publications/active_ageing/en/">Active Ageing</a> policy framework in 2002, federal governments have endorsed this approach. The 2013 <a href="https://www.legislation.gov.au/Details/C2016C00170">Living Longer Living Better</a> reforms and last year’s <a href="https://agedcare.health.gov.au/reform/aged-care-legislated-review">Legislated Review of Aged Care</a> promote emotional and mental preparation for old age, which is important for active ageing. </p>
<p>However, many aspects of policy in Australia undermine successful ageing in place. </p>
<h2>A lack of suitable housing</h2>
<p>First, ageing Australians have a limited choice of suitable housing, as the Productivity Commission <a href="https://www.pc.gov.au/research/completed/housing-decisions-older-australians/housing-decisions-older-australians.pdf">has highlighted</a>. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/lack-of-housing-choice-frustrates-would-be-downsizers-60512">Lack of housing choice frustrates would-be downsizers</a>
</strong>
</em>
</p>
<hr>
<p><a href="http://www.livablehousingaustralia.org.au/">Livable Housing Australia’s</a> guidelines recommend installing nonslip floors and grab rails and retrofitting rooms to help keep them at a comfortable temperature. This improves home liveability and reduces risks of harm for occupants. Incremental measures like these also have beneficial ripple effects by making housing suitable for all ages. However, such guidelines are not yet widely implemented. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-can-we-best-design-housing-for-australias-ageing-population-50304">How can we best design housing for Australia's ageing population?</a>
</strong>
</em>
</p>
<hr>
<p>The ability to influence what is built, and where, can greatly enhance or inhibit well-being. Denmark and Canada are already running with the <a href="https://www.880cities.org/">8 80 Cities concept</a>, which aims to transform cities so they meet the needs of people of all ages. It’s a good example for Australian planners. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/206920/original/file-20180219-75984-lyzel.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Greater Sydney Commission Chief Commissioner Lucy Turnbull inspects transport construction work in Sydney.</span>
<span class="attribution"><span class="source">Danny Casey/AAP</span></span>
</figcaption>
</figure>
<p>Local governments need to embrace redevelopment models that provide better ageing-in-place options for communities. The Greater Sydney Commission recently took a step in the right direction with its <a href="https://www.greater.sydney/news/plans-address-housing-choice-and-affordability">plans to increase housing supply and affordability</a>. Its investigation into improving transport options and amenities could also enhance liveability. </p>
<p>The City of Melbourne’s <a href="http://www.melbourne.vic.gov.au/building-and-development/urban-planning/city-wide-strategies-research/Pages/places-for-people.aspx">Places for People</a> strategy and the <a href="https://www.seniorsonline.vic.gov.au/get-involved/age-friendly-victoria">Age-Friendly Victoria</a> initiative commit to housing that meets the WHO’s essential age-friendly city features. These programs recognise that placemaking is strongly linked with successful ageing in place.</p>
<hr>
<p><em><strong>Read more:</strong> <a href="https://theconversation.com/eight-simple-changes-to-our-neighbourhoods-can-help-us-age-well-83962">Eight simple changes to our neighbourhoods can help us age well</a></em></p>
<p><em><strong>Read more:</strong> <a href="https://theconversation.com/contested-spaces-we-need-to-see-public-space-through-older-eyes-too-72261">We need to see public space through older eyes too</a></em></p>
<hr>
<h2>Financial penalties for moving</h2>
<p>Most Australians lack the financial means to customise their homes as they age. Safety concerns will eventually collide with their desire for independent living, forcing a devil’s choice. The decision to enter aged care can be very difficult for people and their families. Taxation and pension rules that prevent them managing their assets without losses worsen the situation. </p>
<p>If governments want to promote active ageing, then older people must be given more flexibility in managing their assets. This means allowing them to sell the family home, take the tax-free asset value, downsize to a suitable smaller property, and put the leftover money into their super without penalties in the form of stamp duty, tax or loss of benefits.</p>
<p>Many people <a href="https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3082757">don’t want to give up home ownership</a>, especially as a family home doubles as a tax shelter. Ideally, a compact property would be preferable, designed to accommodate any generation, and with better access to the amenities and services needed later in life. Then, should they eventually need high-level care, the home could be rented out, providing an income stream to help cover medical and care expenses.</p>
<p>Future-proofed properties like this mostly do not exist in Australia. They don’t exist because, thanks to current policy, the elderly are reluctant to monetise their tax-free asset (the family home) to buy such properties and thus generate a demand to be met by developers. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/downsizing-cost-trap-awaits-retirees-five-reasons-to-be-wary-80895">Downsizing cost trap awaits retirees – five reasons to be wary</a>
</strong>
</em>
</p>
<hr>
<h2>Where do you want to die?</h2>
<p>Baby boomers are living longer and are more mindful of their health and lifestyle. However, a recent <a href="https://nationalseniors.com.au/be-informed/news-articles/older-people-fail-plan-longer-lifespans">survey</a> found that only a small percentage were planning their financial future so they could live independently for as long as possible. And a growing number of seniors lack the income to cover the unforeseen costs that arise later in life. </p>
<p>Governments need to step up public information campaigns to encourage people to prepare for their old age. Without it, the confronting question “Where do you want to die?” cannot be feasibly answered.</p>
<p>Governments and the private sector can also take action to:</p>
<ul>
<li>acknowledge the tax shelter status of private homes alongside the tax shelter status of superannuation</li>
<li>reduce transaction costs such as stamp duty that discourage moving before it becomes essential, as it often does for the over-80s</li>
<li>remove disincentives to releasing equity in the family home (for example, the pension means tests on proceeds in interaction with the pension and superannuation systems)</li>
<li>with the <a href="https://theconversation.com/interest-in-tiny-houses-is-growing-so-who-wants-them-and-why-83872">growth of the tiny house movement</a>, ensure a wider variety of <a href="https://architectureau.com/articles/tiny-terrace-houses-on-smallest-freehold-lots-underway/">housing stock, styles</a> and locations to support ageing in place</li>
<li>encourage emerging home ownership models, such as <a href="https://www.choice.com.au/money/property/buying/articles/reverse-mortgages-and-home-reversion-schemes">home equity release</a>, reverse mortgages, <a href="https://domacom.com.au/wp-content/uploads/2017/07/DomaCom-Corporate-Update-DCL-28-July-2017.pdf">fractional property investment</a> and <a href="http://www.lifestyletransitionservices.com.au/wp-content/uploads/2015/10/Ebook-Final-26.10.15-_-Housing-Options.pdf">co-operative housing</a> – to name a few.</li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/co-housing-works-well-for-older-people-once-they-get-past-the-image-problem-79907">Co-housing works well for older people, once they get past the image problem</a>
</strong>
</em>
</p>
<hr>
<p>These initiatives would allow people to find and create homes that offer shelter from the ageing “perfect storm” already under way in Australia.</p><img src="https://counter.theconversation.com/content/91488/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Juliette Brodsky has been affiliated with an organisation that seeks to develop housing for elderly people.</span></em></p><p class="fine-print"><em><span>Francis Grey is affiliated with an organisation that has developed fractional investment opportunities for investors, and another organisation that has sought to develop housing for elderly people.</span></em></p><p class="fine-print"><em><span>Sarah Sinclair receives funding from Longevity Group Australia as a member of the School of Economics, Finance and Marketing Placemaking economics Group. </span></em></p>Millions of older Australians live in houses that don’t safely meet their needs, but they’re not ready for a nursing home. Lack of suitable housing and the moving costs leave them with nowhere to go.Juliette Brodsky, Researcher, College of Business, RMIT UniversityFrancis Grey, Economist and Sessional Academic, RMIT UniversitySarah Sinclair, Lecturer in Economics, RMIT UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/839622017-10-11T19:15:52Z2017-10-11T19:15:52ZEight simple changes to our neighbourhoods can help us age well<figure><img src="https://images.theconversation.com/files/188921/original/file-20171005-21950-eewdw6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Staying physically active can play a big part in ageing well – and a well-designed neighbourhood helps with that.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/elderly-people-walking-park-326581544">Maylat/shutterstock</a></span></figcaption></figure><p><em>This article is the first in a series, <a href="https://theconversation.com/au/topics/healthy-liveable-cities-44685">Healthy Liveable Cities</a>, in the lead-up to the <a href="http://liveable-cities.aomevents.com.au/">Designing Healthy Liveable Cities Conference</a> in Melbourne on October 19 and 20.</em></p>
<hr>
<p>Where we live can play a big part in ageing well, largely because of the links between physical activity and wellbeing. <a href="https://www.ahuri.edu.au/__data/assets/pdf_file/0012/2181/AHURI_Final_Report_No214_Downsizing-amongst-older-Australians.pdf">Research shows</a> that two-thirds of Australians prefer to age in place. That is, we want to live independently in our homes for as long as we can. Our neighbourhoods and their design can then improve or hinder our ability to get out of the house and be physically active.</p>
<p>The rapid ageing of Australia’s population only adds to the importance of neighbourhood design. In 2016, 15% of Australians were aged 65 or older. That proportion is <a href="https://www.aihw.gov.au/reports-statistics/population-groups/older-people/overview">projected to double</a> by 2056.</p>
<p>These trends present several <a href="https://www.aihw.gov.au/reports-statistics/population-groups/older-people/reports">social and economic challenges</a>, particularly for the health sector. Designing neighbourhoods in ways that promote physical activity can help overcome these challenges. </p>
<hr>
<p><em><strong>Further reading: <a href="https://theconversation.com/contested-spaces-we-need-to-see-public-space-through-older-eyes-too-72261">Contested spaces: we need to see public space through older eyes too</a></strong></em></p>
<hr>
<h2>Eight simple steps</h2>
<p>The following is a short list of <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-017-0471-5">evidence-based steps</a> local and state governments can take to assist older people to be physically active. These involve minor but effective changes to neighbourhood design.</p>
<p><strong>Improve footpaths:</strong> Research indicates that older people have a <a href="https://theconversation.com/why-older-people-get-osteoporosis-and-have-falls-68145">higher risk of falls</a>. Ensuring footpaths are level and crack-free, and free from obstructions, will encourage walking among older people – especially those with a disability.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"790386370028023809"}"></div></p>
<p><strong>Connected pedestrian networks:</strong> Introducing footpaths at the end of no-through-roads and across long street blocks reduces walking distances to destinations. This makes walking a more viable option.</p>
<p><strong>Slowing traffic in high-pedestrian areas:</strong> Slowing traffic <a href="https://www.heartfoundation.org.au/images/uploads/publications/Safe-Speed-Evidence-Report.pdf">improves safety</a> by reducing the risk of a collision. It also reduces the risk of <a href="https://www.ncbi.nlm.nih.gov/pubmed/28557669">death and serious injury</a> in the event of a collision. </p>
<p><strong>Age-friendly street crossings:</strong> Installing longer pedestrian crossing light sequences gives older pedestrians <a href="https://academic.oup.com/ageing/article/41/5/690/47318/Most-older-pedestrians-are-unable-to-cross-the">more time to cross</a>, and installing refuge islands means those who walk more slowly can cross the street in two stages.</p>
<p><strong>Disabled access at public transport:</strong> Although a form of motorised transport, public transport users undertake more incidental physical activity compared with car users. This is because they walk between transit stops and their origins and destinations. Improving disabled access helps make public transport a viable option for more older people.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"783620418552725505"}"></div></p>
<p><strong>Places to rest:</strong> <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-13-1054">Providing rest spots</a> such as benches enables older people to break up their walk and rest when needed.</p>
<p><strong>Planting trees:</strong> Planting trees <a href="http://www.sciencedirect.com/science/article/pii/S0277953614004109?via%3Dihub">creates more pleasant scenery</a> to enjoy on a walk. It also provides shade on hot days.</p>
<p><strong>Improving safety:</strong> Ensuring that streets are well-lit and reducing graffiti and signs of decay are likely to <a href="https://www.ncbi.nlm.nih.gov/pubmed/24552845">improve perceptions of safety</a> among older people.</p>
<hr>
<p><em><strong>Further reading: <a href="https://theconversation.com/contested-spaces-a-users-guide-to-shared-paths-72186">Contested spaces: a user’s guide to shared paths</a></strong></em></p>
<hr>
<h2>Why physical activity matters</h2>
<p>Physical function – the ability to undertake everyday activities such as walking, bathing and climbing stairs – often declines as people age. The reason for this is that ageing is often accompanied by a reduction in muscle strength, flexibility and cardiorespiratory reserves.</p>
<p>Regular physical activity can <a href="https://www.ncbi.nlm.nih.gov/pubmed/14552936">prevent or slow the decline</a> in physical function, even among those with existing health conditions. </p>
<p>Middle-to-older aged adults can reduce their risk of physical function decline <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-7-38">by 30%</a> with regular physical activity (at least 150 minutes per week). This includes recreational physical activity, like walking the dog, or incidental physical activity, such as walking to the shops or to visit friends.</p>
<p>By making minor changes as outlined above, the health and longevity of our elderly population can be extended. Such changes will help our elderly age well in place.</p>
<hr>
<p><em>You can read other articles in the series <a href="https://theconversation.com/topics/healthy-liveable-cities-44685">here</a>.</em></p>
<p><em>The <a href="http://liveable-cities.aomevents.com.au/">Designing Healthy Liveable Cities Conference</a> is being hosted by the NHMRC Centre of Research Excellence in Healthy Liveable Communities in Melbourne on October 19-20. You can register <a href="https://aomevents.eventsair.com/nhmrc-cre-2017/wrp/Site/Register">here</a>.</em></p><img src="https://counter.theconversation.com/content/83962/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jerome N Rachele receives funding from National Health and Medical Research Council (NHMRC) Centre of Excellence in Healthy Liveable Communities (#1061404)</span></em></p><p class="fine-print"><em><span>Jim Sallis receives funding from National Institutes of Health, Robert Wood Johnson Foundation, The California Endowment, and Nike Inc. </span></em></p><p class="fine-print"><em><span>Venurs Loh receives funding from the National Health and Medical Research Council (NHMRC) Centre of Excellence in Healthy, Liveable & Equitable Communities (#1061404).</span></em></p>Our ageing population presents several social and economic challenges, particularly for the health sector. Physical activity can tackle many of these.Jerome N Rachele, Research Fellow in Social Epidemiology, Institute for Health and Ageing, Australian Catholic UniversityJames F Sallis, Professorial Fellow, Institute for Health and Ageing, Australian Catholic University, and Emeritus Professor, Department of Family Medicine and Public Health, University of California, San DiegoVenurs Loh, PhD Candidate, Institute for Health and Ageing, Australian Catholic UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/722612017-03-08T23:45:56Z2017-03-08T23:45:56ZContested spaces: we need to see public space through older eyes too<figure><img src="https://images.theconversation.com/files/159253/original/image-20170303-31744-1qjz5zl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Simple features, like a thoughtfully sited bench, can make a big difference to older people's ability to enjoy public spaces in the city.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/couple-back-park-480848737?src=CU3WMHNBi0lwEhpt2MlWHw-2-1">alexkich from www.shutterstock.com</a></span></figcaption></figure><p><em>This is the fifth article in our <a href="https://theconversation.com/au/topics/contested-spaces-36316">Contested Spaces</a> series. These pieces look at the conflicting uses, expectations and norms that people bring to public spaces, the clashes that result and how we can resolve these.</em></p>
<hr>
<p>The urban environment can have significant impacts on healthy ageing of older people, including how they enjoy and participate in their local community. Our <a href="http://www.cotaq.org.au/index.php">recent research</a> has identified that older people living in high-density Brisbane actively engage with well-designed neighbourhood public space. </p>
<p>Participation, interaction and physical activity hold the promise of <a href="http://apps.who.int/iris/bitstream/10665/67215/1/WHO_NMH_NPH_02.8.pdf">promoting health and independence</a> and reducing the risk of disablement for older people.</p>
<p>Our participants identified several key design considerations that help make public spaces usable and comfortable places. Many of these aspects are linked to walkability. </p>
<p>Successful public spaces become well-used venues for extending daily life beyond the home. But when public spaces are not well designed and maintained for everyday use and comfort, and their needs are not met, older people are discouraged from getting out and about. </p>
<h2>What do older people want?</h2>
<p>Our survey participants identified the key factors as:</p>
<ul>
<li><p>A wide variety of places for people to sit, to enjoy being out in public and watching people. Usable, universal design seating – rather than having to sit on the grass – is especially important for older people as rest-stops or destinations given their declining physical flexibility.</p></li>
<li><p>Hand rails on stairs and steep paths for safety and confidence.</p></li>
<li><p>Drinking fountains and trees to provide shade and comfort. A tree canopy provides comfort and protection from <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/heat-stress-and-older-people">heat, humidity and sun exposure</a>. This is especially important in a sub-tropical <a href="https://theconversation.com/bad-luck-brisbane-muggy-cities-will-feel-future-heat-even-more-35205">climate like Brisbane’s</a>.</p></li>
<li><p>Plentiful and clean public toilets. The <a href="https://theconversation.com/caught-short-we-need-to-talk-about-public-toilets-60450">lack of such facilities can be debilitating</a> and an obstacle to some older people’s enjoyment of the public realm.</p></li>
<li><p>Wider walk paths and safer buffers between pedestrian paths and high-traffic roadways. In some areas, footpath and streetscape treatments could improve safety. An example would be to use trees and parking lanes to create a buffer between pedestrians and traffic.</p></li>
<li><p>Safer and clearly posted pedestrian crossings on busy thoroughfares to avoid or reduce the risk of pedestrian and motorist confusion at intersections. Older people avoided walking in some urban areas because of <a href="https://theconversation.com/to-keep-older-people-active-pedestrian-accessibility-must-improve-65134">concerns about crossing roads</a> with fast-moving traffic and little pedestrian amenity.</p></li>
</ul>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=678&fit=crop&dpr=1 600w, https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=678&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=678&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=852&fit=crop&dpr=1 754w, https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=852&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/159257/original/image-20170303-16360-tc9mya.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=852&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Paths, crossing and access points need to cater for people with various levels of mobility.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/dylanpassmore/6939311855/in/photolist-9tj4HJ-9tg4eT-9tg6dz-dAwrhJ-9rUVAB-9rUV5g-ha1LE2-7Jn8tY-9tj4YW-9tg6qv-9tj2W9-X74v-gSpiej-9tg7kt-gSp7Re-h9Ze7W-5ZALX-gSoU3E-h9Zm7t-6Uk2r3-DaEAe-dwwjxc-LSYQw-5mwf6J-EigoX-dwBQZL-3kHRjF-bzcMDR-7znwkc-5RMViy-dwwjSv-9mMoLi-wr5qX-b6hTX6-5RMV2J-a49Qsa-eEDw2t-c8j3y7-cr5HpU-9tg4HD-5RMUsW-oXhvvA-9tg4ZP-8KEdSk-5imwSx-5RMUKW-7VrQ7E-4wvWdG-8a7kZ8-6fQnnX">Dylan Passmore/flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
</figcaption>
</figure>
<ul>
<li>Clearer delineation on paths between areas for cyclists and runners and those who tend to move more slowly, such as older people and children. An example of where participants were uncomfortable was when the “strollers” must <a href="http://theconversation.com/contested-spaces-a-users-guide-to-shared-paths-72186">compete with numbers of runners and cyclists</a> using shared paths. Such infrastructure is shared with all segments of the population; the challenge is to design for all competing demands so no-one is excluded.</li>
</ul>
<p>Our research found it is the interplay of these needs that is important in activating public space for older people. We need to make these areas welcoming, comfortable and active. This requires spaces for people to walk, sit, people-watch and relax.</p>
<h2>Why do inclusive spaces matter?</h2>
<p>The benefit of good public space amenities in high-density neighbourhoods cannot be overstated. These features in public spaces are essential for older people’s participation and interaction in public – and indeed for everyone. </p>
<p>Our research highlights the potential impact these issues have on healthy ageing for older residents of high-density neighbourhoods. It gives us a better understanding of the design factors that make these areas more liveable and sustainable for older people. </p>
<p>The findings can help inform practical policies, programs and urban development design to help promote liveability, social engagement and healthy ageing in high-density neighbourhoods. This, in turn, can help preserve the independence and <a href="https://theconversation.com/aussies-are-getting-older-and-the-health-workforce-needs-training-to-reflect-it-67710">wellbeing of our ageing population</a>.</p>
<p>The World Health Organisation promotes healthy ageing as the ability to live an <a href="http://www.who.int/ageing/publications/Global_age_friendly_cities_Guide_English.pdf">active, safe and socially inclusive lifestyle</a>. </p>
<p>As the world <a href="http://data.worldbank.org/indicator/SP.URB.TOTL.IN.ZS">continues to urbanise</a>, various levels of government, the private sector and the community will need to work together to respond to the needs of older people. Issues of ageing in Australia and other parts of the developed world will become more critical in coming decades. </p>
<p>Current planning and development processes present several barriers to the provision of age-friendly infrastructure. Given the growing number of older people, and thus their increasing political influence, successful governments will need to respond to their needs and, in particular, the need for supportive social and physical environments.</p>
<hr>
<p><em>You can read other pieces in the series as they are published <a href="https://theconversation.com/au/topics/contested-spaces-36316">here</a>.</em></p><img src="https://counter.theconversation.com/content/72261/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Desley Vine receives funding from Australian Research Council, Private organisations including RSL Care, Ballycara, AVEO, Stockland, Ergon Energy. </span></em></p><p class="fine-print"><em><span>Laurie Buys receives funding from Australian Research Council, Private organisations including RSL Care, Ballycara, AVEO, Stockland, Ergon Energy, Cotton RDA, </span></em></p>Several key aspects of public open space can encourage older people to get out and about. And badly designed and maintained facilities have the opposite effect and can harm their wellbeing.Desley Vine, Research Fellow, Creative Industries Faculty, Queensland University of TechnologyLaurie Buys, Professor, Creative Industries Faculty, Queensland University of TechnologyLicensed as Creative Commons – attribution, no derivatives.