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| Traveling and Walking are often cited as the favorite fitness senior activities (Pixabay) |
Before talking about the steps to take towards a healthier lifestyle, it's worth looking at what we want to walk away from. The Internet has certainly engraved our minds with some horrific images of the outcomes of unhealthy lifestyles: individuals who weigh hundreds of pounds more than any Circus Fat Man back in the days of the "freak shows"; the rich and famous stumbling back and forth between treatment centers and relapses; and photos of people with failed face lifts and breast "enhancements", obsessively pursuing happiness under the surgeon's knife.
In general terms, slumping somewhere between the most gruesome lifestyle scenarios and your svelte, bike-riding, rosy-cheeked, octogenarian neighbor are you and I. How do we actually spring off the couch, race walk around our living room, and release those 30-100 pounds that have been dogging us since ....... (fill in the blank)?
How do we go about meeting new positive people and trying fun activities we have never tried, or haven't engaged in since our younger years?
Do we worry about memory loss and overwhelming chronic pain? Do we need to see a specialist or an alternative medical practitioner but keep putting it off?
In this article we look at some practical tips-- some unusual, some you've heard before-- that, if applied, can definitely lead to a marked improvement in holistic health and lifestyle at any age.
**Disclosure: I am not a certified health professional, so please DO discuss anything new that you plan to implement with your physician and/or nutritionist.
How Do I Motivate Myself To Have A Healthier Lifestyle?
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Cycling is a great way to exercise and socialize. I observe that most cyclists in our town are young and that images of older cyclists on the Internet are taken in Europe or Asia. Public Domain - Pixabay Free Image |
Motivation. There lies the core of the answer to this question. (If it's an apple core, you're off to good start.) We can read and listen to "motivational speakers" until the proverbial cows come home, but in truth, we motivate ourselves. As motivational book author Wayne Dyer states: “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” So, once you've made the choice to have a healthier lifestyle, you are on the road to achieving that!
What IS a Healthier Lifestyle?
Whenever you are setting a goal to accomplish something it is important to take the time to break down exactly what it is that you want to achieve. How will you measure what healthier is? What will a healthier lifestyle look like for you? You have made the choice to go about motivating yourself to live healthier, so what choices do you need to make to have the outcomes you desire?
Let's "unpack" this a bit so that it is consumable in smaller chunks...
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🥦 10 Health Tips from *How Not to Die* by Dr. Michael Greger, M.D.
1. **Eat a Daily Dozen**
Follow Dr. Greger’s *Daily Dozen* checklist: a simple guide to eating a variety of whole plant foods daily—like beans, berries, greens, flaxseeds, and whole grains.
2. **Focus on Whole Plant-Based Foods**
Prioritize minimally processed vegetables, fruits, legumes, nuts, seeds, and whole grains. These foods have the highest nutrient density and disease-fighting power.
3. **Ditch Animal Products and Highly Processed Foods**
Reduce or eliminate meat, dairy, eggs, and ultra-processed items to lower the risk of heart disease, cancer, and diabetes.
4. **Include Cruciferous Vegetables Daily**
Broccoli, kale, Brussels sprouts, and cabbage contain powerful anti-cancer compounds. Chop them 40 minutes before cooking to activate their health-boosting enzymes.
5. **Add Flaxseeds to Your Diet**
Just one tablespoon of ground flaxseeds a day can help reduce blood pressure and cancer risk, and improve cholesterol.
6. **Drink Green Tea or Hibiscus Tea**
Rich in antioxidants, these teas may support heart health, reduce blood pressure, and protect against oxidative stress.
7. **Avoid Oils and Fried Foods**
Even so-called “healthy” oils are calorie-dense and can impair arterial function. Opt for whole food sources of fat like avocado or nuts instead.
8. **Exercise Daily**
Aim for at least 90 minutes of moderate-intensity exercise or 40 minutes of vigorous activity most days of the week.
9. **Watch Out for Added Salt and Sugar**
Too much sodium and added sugar are linked to hypertension, obesity, and insulin resistance. Use herbs, spices, and natural sweeteners mindfully.
10. **Eat Beans Every Day**
Legumes are linked to longer life spans and lower rates of chronic disease. Try to get at least 3 servings a day (e.g., lentils, chickpeas, black beans).
📄 Download the "How Not to Die" Checklist (PDF)
Purchase Dr. Greger's HOW NOT TO DIE through Amazon. If you purchase using the above link I will receive a small referral fee as an Amazon Associate. You will NOT pay anything extra.
Defining "Healthier Lifestyle" and Goal Setting To Achieve That
What is your healthier lifestyle vision for yourself? For this exercise you will need a few pens or pencils, some writing paper, a quiet space, and some unimpeded time to just dream and write.
Suggestion: Gift yourself with this time. Leave your iPhone in a secure other space. If music seems to help you think, put on some classical instrumental music as background. Relax. Close your eyes. Take a few deep breaths.
First, think of the physical aspects of a healthier lifestyle.
Rest and sleep.
Diet.
Exercise.
Unhealthy habits you want to release.
In each category you can set a goal for yourself.
Start by setting a date for achieving what it is you want to achieve (knowing that goals are basically dreams with a date). This is just a "draft" that you will hone up when you have all the information you need to make it realistic AND exciting enough to truly keep you interested and be realistic according to your current lifestyle.
It's useful to know, for example, that most of us need a lot more sleep than we get. Human beings are wired to make healthier choices if they sleep during the night when their brains and other body parts are geared for balance, recovery and healing. But by all means, build in naps as well.
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The Dream Walk
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| Image: Pixel Free Photos |
If you get fidgety sitting somewhere and writing, you might want to take a camera and go for a Dream Walk. Over a week, take photos of scenes, objects, or activities that you can fit into your goals for being healthier. You might want to take notes about what appealed to you and why. At the end of the week you will have a good number of photos to sort through and think about in terms of your aim to feel better. One Dream Walk I took was along a railroad (out-of-commission). I took pictures and wrote an article about it. It is an injection of joy into my life when I look over that article from time to time.
Suggestion: Do not take pictures of people without their permission. Do not take pictures of children at all. It is okay to take pictures of the back of a group, or of performers or an event where they have okayed photography.
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The Other Stuff About Being Healthy
After you have considered what you want your physical "healthier lifestyle" to be by (your goal date) then shift to envisioning the intellectual, social, emotional, mental, and spiritual health goals you have for yourself. Do you feel "out of the loop" intellectually and hanker for something more stimulating than playing games on Facebook?
Are you worried about developing Alzheimer's disease if it "runs" in your family?
What intellectual goals have you let lie hidden because perhaps you thought you didn't have what it takes? Want to learn a new language so you can actually read and talk to people when you travel to far countries? Have you always thought how nice it would be to play the harp or the guitar? As you move into the other goal categories you will probably find that just writing down one of these intellectual goals (ex., learn to play the guitar) will spark social, emotional and spiritual goals that you have not considered within your realm of ability before, but that now seem possible (and likely are!).
It is worth noting that neuroscientists, like "the Brain Docs", Dr. Dean and Ayesha Sherzai who co-direct the Alzheimers Prevention Program at Loma Linda University, are very positive about a set of holistic tools and methods for preventing (or offsetting) cognitive decline and disease. They emphasize socialization, exercise, nutrition, and learning new skills as some of the ways to optimize your senior brain health. You can read about these methods and apply them for yourself in their book The 30-Day Alzheimers Solution: The Definitive Food and Lifestyle Guide to Preventing Cognitive Decline. What you do to optimize and care for your brain, you do to enhance all other parts of your being.
This is YOU drafting the design for YOUR Healthier Lifestyle.
Have fun brainstorming your way through each of these categories. Please remember that you are looking at "healthier lifestyle" and don't use this as an opportunity to beat yourself up emotionally for not being the poster child for the perfect healthiest lifestyle on the planet. Every journey begins with a single step, and these are just the baby steps towards making the ultimate improvements you want to see in your healthier lifestyle.
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🎸 10 Easy Steps to Learn to Play the Guitar as an Adult
(A Healthy Goal That Nurtures Brain, Body & Spirit)
1. Choose the Right Guitar
Start with a comfortable, affordable guitar—acoustic or electric—suited to your hand size and musical interest.
2. Set a Clear, Personal Goal
Whether it’s learning 3 chords, playing your favorite song, or just strumming for joy—define your “why.”
3. Schedule Short, Regular Practice Sessions
15–20 minutes a day is more effective than one long session a week. Consistency builds muscle memory.
4. Start with Simple Chords and Songs
Learn easy chords (like G, C, D, Em) and basic strumming patterns to build confidence fast.
5. Use Free Online Tools and Tutorials
YouTube lessons, free apps like Yousician or JustinGuitar, and chord charts make learning accessible.
6. Be Kind to Your Fingers
Expect a little soreness at first. Use light strings, take breaks, and celebrate progress.
7. Practice Mindfully, Not Perfectly
Focus on enjoying the process. Slow, mindful repetition is more valuable than rushing.
8. Track Your Progress
Keep a journal or use a practice app to mark milestones and reflect on how far you’ve come.
9. Play for Pleasure and Relaxation
Let your guitar time be a stress-reliever, not a chore. Music boosts mental health and emotional well-being.
10. Connect With Others
Join a local jam group, play for friends, or share a tune with grandkids—music builds community and joy.
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You are your Best Teacher
After you have this draft written up you will have a much better idea of what it is that you consider a "healthier lifestyle". Now, depending on what sort of personality you have, you might want to break all of your goals down into smaller planning segments and chart things you can do regularly (preferably daily) towards achieving each larger goal. Tom Strahle has some great tips for older people who want to learn to play guitar (video above).You can adapt his tips to building other skills. His first suggestion is to spend only five minutes a day with the guitar vs. putting pressure on yourself to practice 30 minutes a day. Build in small rewards such as Day 14- go to a guitar concert in the community. You might also be jazzed by the Dream Board concept. There are several thousand ideas for creating a dream board and other means of keeping yourself motivated to fulfill your goals on the Internet. You can do it!
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Consider an Adventure Abroad with Road Scholar
The Elderhostel Association, now known as Road Scholar, is a not-for-profit educational travel organization designed especially for adults aged 50 and older. Founded in the United States in 1975, it began with the idea of combining the spirit of youth hostels with lifelong learning. Road Scholar now offers thousands of enriching travel programs across the U.S., Canada, and more than 100 other countries worldwide. Participants can explore topics like history, music, art, nature, and cultural studies—all led by expert instructors.
Programs range from local weekend getaways to international adventures and offer various activity levels to suit different abilities. Whether you're hiking in the Rockies, learning to cook in Tuscany, or studying jazz in New Orleans, there’s a program to match your interest and energy level. Many trips are designed for solo travelers or grandparents traveling with grandchildren.
Joining is simple—there are no tests or membership fees. You can browse programs on the Road Scholar website and register online or by phone. Scholarships are available for those with limited income. For older adults looking to stay active, curious, and connected, Road Scholar is a wonderful way to combine travel with meaningful learning and new friendships.
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💤 The Two Centenarians' Restorative Sleep Rituals
Dr. John Scharffenberg, a 100-year-old physician and nutritionist, emphasizes the profound impact of quality sleep on longevity and brain health. His nightly ritual is both simple and effective, aiming to prepare the mind and body for restful slumber.
Dr. Shigeaki Hinohara is over 100 years old and still actively involved as a physician-- he is Japan's oldest doctor. His ritual has the same aim as Dr. Scharffenberg's-- to promote deep, restorative sleep, but he also includes a light meal.
Dr. Scharffenberg's Sleep Ritual:
Consistent Sleep Schedule: Retire and rise at the same times daily to regulate the body's internal clock.
Evening Wind-Down: Engage in calming activities before bed, such as reading or gentle stretching, to signal the body it's time to sleep.
Screen-Free Time: Avoid electronic devices at least an hour before bedtime to reduce blue light exposure, which can interfere with melatonin production.
Mindful Reflection: Spend a few minutes reflecting on the day's positive moments, fostering a sense of gratitude and peace.
Why It Matters:
Quality sleep is crucial for memory consolidation and cognitive function. During deep sleep stages, the brain processes and stores memories, while also clearing out toxins that accumulate during the day. Consistent, restorative sleep can enhance mental clarity, mood, and overall health, contributing to a longer, more vibrant life.
Inspiration:
Dr. Scharffenberg's approach underscores that it's never too late to adopt healthy habits. His century-long life serves as a testament to the benefits of prioritizing sleep and overall well-being.
A remarkable Japanese doctor, Dr. Shigeaki Hinohara, now over 100 years old, attributes his long life and sharp mind to a calming bedtime ritual that blends, movement, mindfulness, and a small nourishing meal.
Dr. Hinohara's 3-Part Ritual for Deep, Healing Sleep:
1. Gentle Stretching and Deep Breathing
A few minutes of light stretches release physical tension and prepare the body for restful slumber. Include gentle neck and shoulder rolls, and deep breathing right to the diaphragm with counting twice as long for expelling the breaths.
2. Gratitude Writing
Each night, he writes down three things he's grateful for, calming the mind, reducing stress, and nurturing emotional well-being.
3. The Small Meal
The movement precedes the meal ("the offering" to the brain). He also suggests that light reading of a book of poetry or spiritual matters can be used after the meal if the person finds that relaxing, and a tisane, like chamomile tea, or Golden Milk (warmed almond milk with turmeric) can be sipped when reading. He advises against any sugary, processed, or caffeinated drinks or foods.
And like Dr. Sharffenberg, Dr. Hinohara states that screen time needs to be stopped at least thirty minutes before beginning the preparation for bed so that your body can recognize that you are entering your preparation for sleep.
Why It Works:
This ritual helps activate the parasympathetic nervous system, which slows the heart rate, lowers cortisol, and prepares the brain for deep, cleansing sleep. Over time, it supports clearer thinking, memory retention, and emotional balance—keys to healthy aging.
Takeaway:
You don’t have to be a centenarian to benefit. Begin tonight. A light meal, a little stretch, and a grateful heart may be the simplest, most powerful path to better sleep—and a longer, more vibrant life.
So, HOW Can I Keep Motivated in Achieving and Maintaining a Healthier Lifestyle?
In conclusion, it is most important to realize that you are capable of finding out what you consider a "healthier lifestyle." By doing some visioning, goal-setting, planning, and daily actions towards your goals you will, with self-discipline and incentives (rewards) of your own choosing, attain and maintain that 'healthier lifestyle'.
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If you find that you need more support, structure and/or suspect that you might be impeded in any way in keeping motivated to change--because of depression or unresolved grief, or other worrying health concerns, please speak to someone in that field who can help you or refer you to a specialist.
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