The 7 components of Successful Ageing
When the results of interviews with Elders and Health Professionals were correlated, seven key lifestyle components were identified in the Successful Ageing (SA) model. These components are shown in the diagram below.
Interestingly, the Elders considered sleep to be a given, as they all slept well. As most people today do not sleep well, this important component is addressed here. It is tied in with exercise as a two-pronged approach, forming component 2 & 3.
What follows are the core components consistently shared by people who age successfully.
A positive attitude
A positive attitude to life was considered by the Elders to be the most critical attribute, as it became the catalyst for all other components in the Successful Ageing cluster.
A positive attitude provides:
The impetus to get out of bed in the morning
The commitment to pursue physical activity
The discipline to consume a healthy diet
The confidence to mix socially and network with others
Extensive studies undertaken by Levy et al. (2000) found that people with a positive attitude enjoyed an additional 7.5 years of life expectancy.
A smile and a positive persona are infectious and can lift both the giver and the receiver of a greeting. In contrast, a negative greeting can leave both parties feeling dejected. Try to leave people happier than you found them.
Be welcoming, not unwelcoming.
Be happy, not unhappy.
Be friendly, not unfriendly.
Be honest, not dishonest.
Be sociable, not unsociable.
If someone tells you they are ‘bordering on excellent,’ your immediate thought might be: I’ll have what they are having.
If someone says they are underwhelming, try to cheer them up with a positive comment.
Esma – 25yrs to 93yrs young.
2 & 3. Physical exercise and healthy sleep patterns
Physical exercise is the closest thing to a panacea for many of the ailments of present-day society.
The World Health Organisation (WHO) concluded that:
60% of heart disease, stroke and type 2 diabetes, and
40% of cancers can be prevented through inexpensive, cost-effective intervention – with exercise being the main intervention.
Subsequent studies confirm the importance of moderate to vigorous exercise on a regular basis. In my opinion, this means exercising at least six days per week. It’s also crucial to integrate muscle mass exercise with your cardiovascular routines.
All of the Elders pursued some form of physical activity regularly, with most undertaking multiple forms of activity each day. Both Elders and Health Professionals identified exercise as the most important measure in pursuing a healthy life.
All Elders also slept well, typically seven to nine hours per night. Research supports this, showing that a solid exercise routine improves sleep quality – and good sleep, in turn, supports regular physical activity.
“The real reason we feel so good when we get our blood pumping is that it makes the brain function at its best.” – Dr John Ratey.
Senior swim group, 2km/session.
4. Fresh fruit, vegetables, and limited energy-dense food
Vegetables and a limited amount of fruit are essential to a healthy diet. Reducing takeaway food, deep-fried food, refined food and energy-dense food is also critical to achieving appropriate vitamin and nutrient intake.
Most Australians do not have a healthy diet. While many supermarket foods are marketed as ‘healthy,’ they are often high in salt and sugar, encouraging overconsumption.
The general consensus among nutritionists is that the Mediterranean diet provides the best balance of carbohydrates and protein for most people.
Ideally, follow the Japanese principle of Hara Hachi Bu: stop eating when you are 80% full.
One member of my Ab Lab lost 30 kilograms in six months, without drugs, by increasing exercise and following Hara Hachi Bu. I am not saying who it was.
While there are strong arguments for vegetarian and vegan diets, my opinion is that it can be difficult to obtain sufficient protein from these diets, particularly as we age.
“There is simply no better elixir for metabolic health than exercise, nutrition and sleep.” – Dr Peter Attia.
A healthy balanced diet that is very low in processed foods is key to a healthy mind and body.
5. Social and support networks
Humans are pack animals. We rely on other humans to survive. Social and support networks are therefore essential for wellbeing and mental health as we age.
A strong network of friends and positive acquaintances helps us during both good times and difficult periods.
My Ab Lab group has met every Monday morning at 5:50am for over 20 years. Faces have changed over time, but the combination of exercise, banter, coffee and conversation has remained. These networks provide important social interaction and a sense of belonging.
Having a reliable health support network is also essential. This may include your GP, specialists and allied health professionals you can trust when health issues arise.
The Elders interviewed all had strong social and support networks they could draw on as needed.
Exercising in groups is always more fun – and makes you more accountable.
6. Having a purpose in life (Ikigai)
The Japanese call it ikigai. It's a reason to get out of bed in the morning, or a purpose for living.
Purpose may come from study, fitness, volunteering, creativity or helping others. It does not matter what your purpose is, as long as you have a passion for it.
All Elders had their own ikigai, which they pursued with enthusiasm. One Elder, now almost 80, has spent more than 30 years restoring and maintaining a fire engine. Others included swimming every morning at 5:30am.
Purpose provides direction, motivation and meaning throughout life.
7. Avoiding behavioural and biomedical risk factors
This component is implicit in the previous six. In other words, if you are pursuing components 1-6, you are already avoiding many risk factors.
The key behavioural risk factors include:
A sedentary lifestyle
A diet high in energy-dense food (including salt and sugar)
Smoking
The downstream biomedical effects of these behaviours include diabetes, heart disease and various cancers.
By addressing lifestyle first, many of these risks can be significantly reduced.
Stretching & Pilates in the AbLab.
Adopt the Elders’ formula for success
These 7 components form the foundation of my Successful Ageing model, developed through PhD research and supported by the lived experience of Elders and the insights of health professionals.
The principles are simple, but the impact is profound.
Successful ageing is not accidental.
It is the result of attitude, activity, nutrition, connection, purpose and responsibility.
And it is never too late to begin.