As people age, they often find themselves with more time for leisure, likely due to fewer responsibilities related to raising children and, eventually, retirement. The way we choose to spend this time can significantly affect our physical and mental aging.
A noteworthy study presented at the American Society of Nutrition’s annual meeting this year involved 700,000 U.S. veterans. The research identified eight lifestyle changes that could potentially add up to 24 years to your life, even if started in your 40s, 50s, or 60s. The recommendations are familiar but practical: regular exercise, healthy eating, avoiding excessive alcohol, quality sleep, no smoking, steering clear of opioid addiction, managing stress, and fostering an active social life. Moreover, engaging in hobbies can further enhance brain and body health.
Walking
For a long time, high-intensity workouts were promoted as essential for longevity. However, recent findings suggest that simply walking can improve brain volume and enhance neuroplasticity, which is, in simpler terms, the brain’s ability to adapt. A study showed that older adults who were more active had a lower risk of mortality, with walking identified as nearly as beneficial as more vigorous activities. In fact, recent research implies that merely 4,000 steps a day might be sufficient for a longer, healthier life.
Laura D. Baker, a professor in gerontology and geriatric medicine, noted her shift in perspective: “I used to champion high-intensity workouts, but now I believe walking might be the best activity.” A walking buddy can also motivate you to stay consistent.
New-to-You Sports
If you’re ready for something beyond walking, consider trying new sports. For example, Olga Koteko began competing in track and field events in her 70s, shattering world records well into her 90s.
Art Kramer, who researched Koteko, mentioned that her brain imaging revealed white matter similar to that found in much younger individuals, highlighting the brain areas responsible for reasoning and self-control.
Learning New Languages
There’s growing evidence that continuous learning can be protective for the brain. Fun fact: Kramer’s aunt is learning Italian at 103! A 2019 study indicated that older adults who participated in language programs saw cognitive improvements.
Quilting and/or Photography
A study led by Denise C. Park involved teaching adults aged 60 to 90 either quilting or digital photography. Those engaged in these creative pursuits displayed enhanced memory and processing speed compared to a less demanding group. Park pointed out that the social aspects of these hobbies play a vital role in their benefits. “Having interests is crucial,” she noted.
Pursuing Education
Learning isn’t limited to hobbies. Challenges, even those as simple as mastering new gadgets, are essential for brain health, according to Baker. “As we retire, many typical challenges fade away, which is why regular mental challenges are important.” Opportunities for learning abound, especially online. Setting specific goals helps maintain motivation; otherwise, it’s easy to start and abruptly stop learning.
Interestingly, older adults aren’t burdened by traditional exams. However, studying for challenges—be it a certification or mastering complex tasks—can provide motivation and cognitive benefits. Research on London taxi drivers showed that those who succeeded in learning “The Knowledge” gained significant improvements in gray matter.
Teaching
Retirees often possess valuable skills that others want to learn. Teaching can actually deepen your understanding of a subject. Kramer found that preparing engaging lessons forced him to explore content more thoroughly compared to his own educational experiences.
Juggling
Research indicates that juggling can improve brain functions. A 2022 review found that the act of juggling enhances neuroplasticity due to its complex nature, requiring visual coordination and anticipation.
Dancing
Dancing is not only enjoyable but also beneficial for brain health. Studies link it to positive developments in the hippocampus and improved balance compared to other exercises. Regularly attending dance classes encourages mental engagement through learning new routines.
Video Games
Contrary to common beliefs about screen time, video games can be beneficial if used thoughtfully. Research showed that older adults who played games like Angry Birds and Super Mario improved their memory after just a few weeks of play.
Mindfulness
While some stress is a part of life, excessive stress can have dire effects on health, particularly among older adults. Engaging in hobbies and mindfulness practices can alleviate stress and improve overall well-being.
All of the Above
Choosing how to engage in these enriching activities is crucial. “It’s not just one thing that protects the brain and body,” stated Baker. “It requires a combination of exercise, nutrition, cognitive engagement, and social interaction.” Other studies emphasize that a multifaceted approach to health yields the best results in safeguarding against cognitive decline.
