Aging with Grace: Balancing Outer and Inner Wellness
Have you ever wondered if there's a way to embrace aging while still feeling vibrant and true to yourself?
Danielle Steel's quote,
"I'm not an aging gracefully type. But I do believe in aging with grace,"
really hits home when thinking about how we approach getting older. Instead of just passively accepting the changes that come with age, she believes in actively maintaining our vitality and appearance. But more importantly, she highlights the need to embrace aging with dignity, wisdom, and a positive outlook. It's a great reminder that we can redefine what aging means by focusing on our inner beauty and kindness, while still taking proactive steps to care for ourselves.
I am excited to share some tips and strategies for maintaining your health and energy as you age. Because getting older is inevitable, but our health does not need to suffer!
So how do we stay healthy and vibrant as the years go by?
Here are 5 tips…
Tip #1 is to Stay Active:
Regular physical activity is essential for healthy aging. Engaging in exercises such as walking, swimming, or yoga helps maintain muscle strength, flexibility, and balance. It also improves cardiovascular health and it can boost our mood by releasing endorphins.
The American Heart Association says to get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. That could look like 30 minutes each day of a good paced walk. Or 30 minutes 3 times a week of a more strenuous workout. Or you could do a combination of both of these. It’s best to not try to do all the minutes in one day though. It’s better on your body to spread the movement out over the week.
So our goal is for at least 150 minutes of moderately-intense exercise each week. Not only can movement keep us feeling young, it can reduce the risk of chronic diseases like heart disease, diabetes, and osteoporosis.
I have tons more information on Bone Health if you are interested. Also – if you have no idea how you can fit in 30 minutes every day or 150 minutes during the week, let’s definitely talk! I know it may sound completely unrealistic and overwhelming.
Tip #2 is to eat a Balanced Diet:
I know – eating a good diet with lots of variety are good for lots of things – including being healthy as we get older. We know this, but we seldom do it - no judgment. Eating a nutrient-rich diet is crucial for aging well. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support overall health and help combat age-related diseases. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for brain health and reducing inflammation.
So how do we do this? I invite you to take small steps – remember small hinges swing big doors. Take a look at one of your meals – maybe breakfast. What does it look like right now? A bagel? A poptart? Nothing? What might you choose that is just as easy as a poptart that would be healthier? Overnight oats? Maybe a hard boiled egg? You can make both of these ahead of time and just grab and go. It’s about creating easy options.
Tip #3 is to stay Socially Connected
Now that doesn’t mean to stay glued to your newsfeed on FaceBook. How about if we get together? Maybe have a coffee date with a friend? Maintaining strong social ties is vital for emotional well-being and longevity. Whether you stay connected in Church, talking on the phone with friends or family, all of these connections can help reduce feelings of loneliness and depression. Even if we can’t always meet in person – what is fun is to have a virtual coffee date. It doesn’t matter how far away a friend is, you can always share a cup of coffee. Research has shown that staying connected will improve cognitive function and definitely improve quality of life.
Tip #4 Keep your mind sharp
Mental Sharpness: Keeping your brain active is just as important as physical activity. Engage in activities that challenge your mind, such as puzzles, reading, learning new skills, playing musical instruments, or maybe learning a new language. These stimulate brain function and can help delay the onset of cognitive decline and memory loss. Lifelong learning is a huge component of staying healthy!
Some ideas are: Sudoku, Lumosity, Crosswords, and Wordle. Is there a game you like to play to keep your mind sharp? I’m addicted to Wordle – my sisters and I have a group text to share how we did on the days word! There is a bit of competition there, but that also keeps it fun!
Tip #5 is all about Self Care
Prioritizing your mental and emotional health is crucial for overall well-being. Things like meditation, mindfulness, and relaxation techniques can reduce stress and improve mental health. Take time for hobbies, make sure you get enough good sleep, and seek help when you need it are important aspects of self-care. One self-care practice I love is to get a massage – I try to make sure I can get one in at least once a month. Some self-care I do every day, others are more spread out.
What is your favorite self-care? How often do you do it?
Typically aging gracefully can refer to maintaining health and well-being to live a fulfilling life, while aging with grace can refer to more internal work.
So aging gracefully is more about “outer work” – things like eating healthy and exercise – more of a physical focus like the tips I shared, and aging with grace is more about “inner work” and goes more into our attitudes and beliefs.
Here are 5 tips for inner work…
Focusing on inner beauty and kindness can be a fulfilling journey. Here are some ways you can cultivate these qualities:
Tip #1 Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer a close friend. Acknowledge your imperfections and mistakes without harsh self-criticism.
Tip #2 Mindfulness and Meditation: Engage in mindfulness practices to stay present and reduce stress. Meditation can help cultivate a sense of inner peace and balance.
Tip #3 Positive Affirmations: Use positive affirmations to reinforce self-worth and inner beauty. Regularly remind yourself of your strengths and values.
Tip #4 Gratitude Journaling: Keep a journal to note things you're grateful for each day. Focusing on gratitude can shift your perspective and enhance overall happiness.
Tip #5 Acts of Kindness: Perform small acts of kindness for others. This can create a ripple effect of positivity and strengthen your sense of empathy and connection.
I’m curious – is it easier for you to do the “outer work” or the “inner work”? I have found that most people believe the inner work is “harder”, but I believe to make lasting transformation with your outer work – you have to do the inner work. I have a saying Inner Work Makes the Dream Work.
Aging doesn't mean losing your vibrancy or joy. By focusing on both the physical and inner aspects of our well-being, we can embrace this phase of life with grace and enthusiasm. If you're looking for more personalized guidance or have questions on how to implement these tips into your daily routine, I'm here to help! Feel free to reach out to me for support and let's work together to ensure you age not just gracefully, but with grace and vitality. Remember, the journey of aging well is a path best traveled with encouragement and community. Let's connect and make it a beautiful journey!
Want to know about Intuitive Eating?
Read the free eBook “3 Keys to Intuitive Eating”. Rooted in the principles of Intuitive Eating, this easy-to-read eBook offers practical keys to nurturing your physical and spiritual well-being through the lens of the Christian faith.
You’ll be able to implement the three transformative keys to Intuitive Eating, by listening to your body’s signals and embrace foods that nourish both your physical health and your spiritual growth. You’ll be able to align your eating habits with the principles of God’s design, so you’ll find balance and fulfillment in your relationship with food.
You will discover a sense of calmness and freedom around food as you release the chains of rigid restrictions and dieting. Through the wisdom of Intuitive Eating and the guiding principles of your Christian beliefs, you’ll learn to honor your body as a temple of the Holy Spirit, treating it with love and respect.
Dear readers and wellness enthusiasts, thank you for joining me on this journey toward a healthier and more faith-integrated life.
If you've found inspiration in these blogs and would like to stay connected, consider signing up for my monthly newsletter.
By doing so, you'll receive the latest blog posts, exclusive content, and helpful tips directly to your inbox. Let's continue supporting each other on the path to wellness and faith.
Simply click here to subscribe and be part of our thriving community.
Blessings on your journey!
Debra Loader is a Christian Health and Wellness Coach, a Christian Life Coach, as well as a National Board Certified Health and Wellness Coach (NBC-HWC).
She helps women integrate their Christian faith into their health and wellness journey to find greater motivation and resilience. You can contact Debra at debra@debraloaderlivingwell.com or 810-287-4096.