Fifty-Plus Fitness Library

Library : Year 2 | Session 3: Strategies to Maintain and Enhance your Life

Going for the 100-Year Goal

These 100 tips may just help you get there

by Tyler Reeb

In 1998, the United Nation's Population Division estimated that 135,000 people in the world were age 100 or older. Thanks to the near-constant medical and health-care advancements of recent decades, centenarians will probably increase 16-fold by 2050, totaling 2.2 million persons worldwide.

What's behind this tide of 100-year-olds? Medical advances and improved living conditions are part of the reason; so is people's heightened knowledge of personal health. At bottom, though, some basic principles seem to apply. Washing your hands, eating your spinach, munching on an apple a day (or, put in more technical terms, personal hygiene, the phytochemicals in dark green vegetables, and the vitamins and fiber in fruit) have always contributed to good health and longevity. Mysteriously, our ancestors seemed to have known a lot of this. How? Who knows, but it's fun to speculate.

If reaching age 100 is your goal (or if you'd just like to grow into your older years as healthy as possible), we offer 100 tips to help get you there. Some are based on scientific research, some are tried-and-true facts, and others are simply food for thought.

1. Don't smoke.

2. Keep your sugar intake to a minimum.

3. Learn to release stress; channel it into exercise, gardening, art or music.

4. Don't drink and drive, and drive defensively.

5. Discover the health benefits of massage.

6. Eat blueberries and prunes; they're loaded with antioxidants.

7. Check your hearing regularly.

8. Get a physical every year.

9. Wear sunblock daily.

10. Laugh often; it's good for you.

11. If you ride a bike, wear a helmet.

12. Make yourself indispensable; do things in your life that matter.

13. Take care of your teeth; Studies link periodontal disease to atherosclerosis, diabetes, pneumonia, and other illnesses.

14. Meditate and take up yoga� both promote unity of mind and body.

15. Omega-3 fatty acids are good for the heart, protect against inflammatory disorders such as arthritis, and lower cancer risk.

16. Drink a little wine; it has antioxidant benefits and may lower the risk of cardiovascular disease. Be sure to drink in moderation.

17. Do stretching exercises; as little as 10 minutes of stretching every other day can prevent age-related stiffness.

18. Get some potassium, which helps prevent hypertension. Bananas are a great source.

19. Wear your seat belt when driving or riding in a car.

20. Make and nurture positive friendships.

21. Install smoke detectors in your home.

22. Cultivate a sense of humor.

23. Use your imagination.

24. Develop the logical side of your mind.

25. Practice good posture.

26. Get enough sleep; pay attention to your sleeping patterns and sleeping posture.

27. Eat foods in their natural state; avoid foods with preservatives as much as possible.

28. Keep your relationships positive.

29. Maintain a youthful self-image.

30. Get your blood pressure, cholesterol, and blood sugar checked every six months to a year.

31. Get a tetanus shot every 10 years.

32. Learn to love waking up in the morning.

33. Have the courage to leave unhealthy environments and relationships.

34. Have a financial plan for your life.

35. Stimulate your memory.

36. Stay lean; obese people don't live to be 100.

37. Be proud of and love your body.

38. Drink eight glasses of water every day.

39. Be optimistic about life.

40. Learn from failures and take pride in each success, no matter how small.

41. Travel to unfamiliar places and gain new perspectives.

42. Develop a regular fitness routine.

43. Get at least 30 minutes of sunlight per day.

44. Improve or eliminate behaviors and habits that lead to early death or disabilities.

45. Don't turn to the obituary page first when you open your newspaper.

46. Imagine life as a fascinating game with endless possibilities� it's your turn,

47. Don't lose touch with younger generations; stay current with new technologies.

48. Live, eat, act, sleep, move and breathe as if you want to live to be 100.

49. Ask your doctor about taking one low-strength, coated aspirin every day.

50. Stay in touch with the world; read about current events.

51. Join a club or a volunteer group.

52. Eating iron-rich foods prevents anemic conditions.

53. Keep learning, develop new skills, read, write, play games and pursue hobbies.

54. Go dancing� it's a great blend of exercise, social interaction and entertainment. Plus, it can spark romance.

55. Form a dependable relationship with a caring doctor who understands your medical history.

56. Set realistic yet challenging goals and strive to accomplish them.

57. Vitamins B6 and B12 help protect your heart and are essential vitamins for anyone over 50. Eat fortified breakfast foods, beans, nuts, legumes, eggs, meats, fish, breads and whole grains.

58. Check your eyesight regularly and make sure you house is well lit.

59. Adopt a nutrient-rich diet.

60. Tell the truth. A clean conscience promotes health.

61. Eat lots of oats, grains and bran. All are great sources of soluble fiber, which reduces blood cholesterol levels.

62. Don't harbor bitterness; it will eat you up inside.

63. Speak your mind.

64. Take risks. Do something crazy every once in awhile.

65. Don't be afraid to love. Remember that broken heats heal.

66. Get tested for colon cancer once a year.

67. Walk a little bit every day. And then walk some more.

68. Daily doses of Vitamin C strengthen the immune system, help lower stress, and may protect against diabetes and glaucoma.

69. Form friendships with people who have different interests and who come from diverse backgrounds.

70. Learn a new language.

71. Make sure music is in your life. Play an instrument or tapes, albums, or CDs of your favorite kind of music.

72. Never forget your own dreams.

73. Wash your hands often and practice good hygiene.

74. Be a role model for younger generations.

75. Read.

76. Have a grateful heart and count your blessings.

77. Take control of your health. Ask your doctor questions and get second opinions.

78. Entertain people; throw a party.

79. Take deep breaths every day. Get fresh air� it releases toxins.

80. Don't use illegal drugs and beware of taking too many over-the-counter drugs.

81. Learn a new word every day.

82. Remember that the antioxidants in vitamin C and E, alpha and beta-carotene, selenium, lycopene, pycnogenol, coenzyme Q-120 and bioflavonoids are nutritional defenses against aging.

83. Gingko biloba seems to stimulate mental acuity and promotes good overall circulation.

84. Men: Get your prostate checked annually.

85. Women: Get an annual Pap smear and mammogram.

86. Forgive

87. Be aware of and care about your community; stay up on neighborhood concerns.

88. Wear comfortable shoes that provide good support; women should wear high heels seldom, if ever.

89. Get your thyroid checked regularly.

90. Studies show that regular doses of garlic strengthen the immune system and may help prevent cancer.

91. Stay open minded.

92. Get as many minerals and vitamins from fruits, vegetables and other healthy foods as possible.

93. Take a good multiple vitamin every day. That way, you're sure to get all the essential vitamins and minerals you need.

94. Stay engaged in life.

95. Consider taking daily calcium supplements; the mineral promotes strong teeth and bones.

96. Take 400 to 800 IU (international units) of Vitamin E daily to reduce the risk of heart disease and help prevent cataracts.

97. Learn and practice the correct way to pick up heavy objects. Be good to your back.

98. Learn to enjoy spending time by yourself.

99. Enjoy a healthy sex life.

100. Vitamin D helps your body absorb calcium and may help prevent some cancers and arthritis.

Reprinted with the permission of Get Up and Go!

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