Social and Physical Activity Add Years to Life

Keep or make new friends and exercise, that’s the advice to increase longevity that comes from a new study published in the BMJ (British Medical Journal) and discussed in a recent issue of the Tufts University Health and Nutrition Letter.

It’s not surprising to see that exercise made a difference, in fact it was the most important factor; but maintaining a rich social network was almost as important.

The Swedish study found that people over the age of 75 with a physically and socially active lifestyle lived an average of 5.4 years longer than their less active peers. Even at age 85 and older the “active” seniors lived an additional 4 years.

Deborah Rizzuto, one of the researchers commented, “Our research suggests that encouraging favorable lifestyle behaviors, even at advanced ages, may enhance life expectancy.” Miriam Nelson, Ph.D., Director of Tufts’ John Hancock Research Center on Physical Activity, Nutrition  and Obesity Prevention, agrees pointing out that even well into your “golden years” exercise can extend your life and the greatest benefits occur in those who go from doing nothing to a little more than nothing.

If you look at the health of people along the whole spectrum, from very sedentary to athletes, the fitness graph isn’t a straight line. It turns out that the biggest jump comes from the bottom of the range; the less active you are now, the more benefit you get from adding even a small amount of exercise to life. The message is clear, it is never too late to exercise and anything is better than nothing.

While it may be challenging for some seniors to stay or become more physically active, staying socially active may pose even more of a challenge. Encouraging seniors to stay involved in church, community and family activities can help improve their health.

Nurture Your Relationships

With the hustle and bustle of life, it can be hard to slow down and reflect on what’s actually going on around you—sometimes we even have to pencil in a break or bedtime on our schedules. Just as Amber talked about yesterday in her post “15 Rules to Live by,” at times we need to just take a breather and respect our own needs. Many of our posts focus on finding time for yourself but today I’d like to discuss spending quality time with others. Part of tending to our own needs, is connecting with others. Your social environment can have a large affect on your mood, behavior and even values. If we nurture our environment, we'll get back in return.

Living about 5 hours away from my hometown, I know I’m guilty of neglecting friends and family I don’t see every day. I’ll even admit that sometimes I just don’t feel like picking up when I’m trying to wind down and all of a sudden I see a friend is calling that I haven’t spoken to in awhile. I know this conversation will last awhile so I decide to just call them back later—but of course later we’re too busy.

What we need to remember is that no matter how busy life gets, we need to be sure we’re actually living it and sharing it with others. Simple things like Skyping for a few minutes, re-connecting on Facebook or sending an e-card can remind you of how much love and support surrounds you. I don’t know about you, but I feel a rush of motivation and comfort after a nice phone call with a friend. Simply knowing that my friend “has my back” makes me reach higher and challenge myself even more.

Although distance may be keeping you away from some friendships, we need to be sure we’re reaching out to loved ones we see every day as well. Catch up during a 30 minute walk, meet up at the basketball court, make a healthy dinner together or take a 3-day vacation. Get out of that routine of just saying “hi” and “bye.” We all know time is precious so show all your loved ones you care by taking that extra 10 minutes to devote specially to them.

Coaching Corner - Defining Family

I’ve been on Hilton Head Island now just shy of 2 years and to tell you the truth it gets tough being so far from home at times. If I want to visit with my Dad or Grandmother, it’s onlya 19-hour drive or 4-hour plane ride away to make it happen. Quite a haul and with a busy lifestyle, lots of races, I definitely don’t get enough opportunities to head up north. When I’m there though, I fully take advantage.

How do I manage? Straight out of college, no immediate family members in the vicinity, I must get homesick right? Well of course we all miss our families at times, but what really makes someone a member of your family?

According to the Merriam-Webster online Dictionary there are several definitions for family. A group of people who live under one roof, group of common ancestry; however the one I like the most reads as so: a group of people united by certain convictions or a common affiliation. 

So far from home I think it’s essential to establish a family. The biggest supports we have in our lives don’t just include the environments we set up or the structures we put in place, but the people we surround ourselves with on a daily basis.

Take a good hard look this holiday at the people in your life who’ve contributed to the person you are today. Give only your time to the individuals who’ve impacted you positively and focus not just on your immediate family, but the people outside of your relatives that you wouldn’t go a day without. 

For me, this holiday will be spent with my immediate family and for that I am without words, very grateful. On the Island, I am fortunate to have surrounded myself with a group of individuals who truly share the same passions for life as I do. Hilton Head Health Staff and Guests, CrossFit Hilton Head, and my roommates will always be considered family. Who do you consider family this season? Make sure they know how much you care. Tis’ the season!

Happy Holidays.

[caption id="attachment_7030" align="alignleft" width="420" caption="Jeff’s Team at the NH Marathon October 2, 2010"][/caption]

Getting Your Spouse on Board

It can be difficult to leave the supporting environment at H3 and return to your 'old' life. One of the most challenging parts of this transition can be getting your spouse or support system at home on board with your new healthy lifestyle. Here are some tips on how to integrate your healthy diet with your loved one's.

• Incorporate your partner into your routine.


• Engage in non-food related activities.


• Cook together!


• Show your love by preparing lunch for them.