Diane Nyad: 64 is the New… Amazing

By Cristina Mestre

Many of us have a list things we want to accomplish in our lifetimes.  These items might include running a marathon, seeing the bulls run in Spain or travelling the world.  For 64-year-old Diana Nyad, her life list included swimming 110 miles in the open ocean from Cuba to Florida, something she first tried unsuccessfully 35 years ago. This week, she accomplished this incredible feat, giving new meaning to the old adage that you’re never too old to live your dreams.

Here, we ask Charles F. Reynolds III, M.D., UPMC Endowed Professor in Geriatric Psychiatry and Director of the Aging Institute of UPMC and the University of Pittsburgh, about the importance of setting big life goals, and how Diane is an inspiration to older adults everywhere, both for her physical performance and her perseverance. 

Q: Diane’s story is certainly inspirational, especially at age 64!  What kinds of physical limitations did she have to overcome that she didn’t have to worry about on her first attempt, 35 years ago?

A: Endurance is the main obstacle and physical limitation. Whether or not she could sustain the kind of physical and mental effort required to swim that far was a key question.  As we age, we may not have the same reservoir of energy or degree of aerobic fitness that we did in our 20s.  But we do have the benefit of mental toughness – we know what our limitations are and we have learned from our experiences.

Charles F. Reynolds III, M.D.

It's evident that Nyad had built up and maintained her stamina and hardiness to the point where she could undertake and complete her 110 mile swim.  Many people who live to become centerarians make lifestyle choices that promote robust aging, via physical and mental activity, plant-heavy diets, social connectedness, and avoidance of deleterious activities like smoking.

Q: Nyad claimed she was in her physical peak, is this really possible in your 60s? Is it safe for all 60-somethings out there to sign up for an Ironman Triathlon?

A: I do think it’s possible to be in the shape of your life in your 60s and beyond.  People are living longer and remaining engaged and vital: about 76 million Americans are now in the “third chapter of life.”  Even in the 7^th and 8^thdecades of life and beyond, there is always room for improvement – we can tap into reservoirs of physical strength and improved mental acuity.  We don’t’ have to be on a downhill course – we CAN do things to improve our life, but it does take work and determination.  

Overall, exercise is important for all older adults in some cases endurance events or races may also be possible. It is however key to check with your doctor first, before starting or ramping up any exercise routine.  I advise my patients to pursue a medically supervised aerobic program that includes resistance training.

Q: Despite her previous failed attempts, Nyad came back time and again to attempt this swim.  Can you tell us about the importance of setting big life goals?

A: In a great book called The Third Chapter, author Sara Lawrence-Lightfoot states, “We want to find out what this penultimate chapter of our life is going to be about…We’re ready for something new…for a new adventure…All of us to some degree experience burnout.  Burnout is not about working too hard…Burnout is about boredom…This is about moving beyond the boredom to compose, to invent, and reinvent the path we’re on.”

The setting of life goals has to do with a person’s need for meaning.  It’s a question of finding a life of meaning, not finding the meaning of life.  Utility to oneself and utility to others are key facets to a fulfilling life.  Setting goals not only makes us more resilient to depression and helps us bounce back from adversity, but it also becomes a source of motivation and fulfillment.

Q: What smaller steps can older adults take to tackle their bucket lists?

A: Not everyone should (or wants to) jump up and swim across the ocean.  But finding small activities that you find fulfilling and tackling them day-by-day allows you to build your capacity to savor life and just be grateful to be alive.  Sometimes those activities are physical but sometimes they are more social in nature – the key point is to find pleasurable activities that allow you to savor life.   

Plus, technology allows us to access many resources for tips on healthy aging, including the National Institute on Aging, in the click of a mouse.  

Older, Wiser and Healthier: 7 Guidelines for Healthy Aging

By Ronald Glick, M.D., and his colleagues from the UPMC Center for Integrative Medicine, UPMC Senior Care and the Benedum Geriatric Center

We all know that the older we get, the more likely we are to experience health problems.  These days, you can’t turn on the news without finding a plethora of articles on aging, caring for older adults, hip replacements, or dementia.  So how do we sort through all of these messages and know what’s really important?

Below are seven key guidelines for aging healthfully, both physically and mentally:

1. Diet: eat plants! Perhaps you’re familiar with author Michael Pollan’s well-known quote, “Eat Food, Not Too Much, Mostly Plants,” which sums up the simple guidelines for a plant-based diet: lots of fruits and vegetables. Recent studies show that the Mediterranean diet, which centers on fish, whole grains, legumes, fruits, vegetables, nuts, and olive oil, can also help prevent cardiovascular disease and stroke.  Avoiding saturated fats (meat and whole fat dairy) and trans-fat (hydrogenated oils) is also key, as is cutting back on the salt shaker.
2.  Exercise: for physical as well as mental health. Regular exercise helps maintain bone density and muscle strength. It is useful for heart health, and studies show that those with healthy cardiovascular systems are less likely to develop dementia. In addition, exercise can have benefits for depression and anxiety that rival those of medications and therapy.  Thirty minutes per day of moderate level aerobic activity provides a general health benefit for heart and lungs.  Check out smaller classes or programs geared for seniors such as Silver Sneakers.
3. Stress management: find ways to cope.  Stress is part of life, and challenges arise for everyone. But stress levels that are high or persistent can contribute to common health problems as we age. Fortunately, there are many ways to cope with stress such as meditation, which can reduce anxiety, distress, and pain, and has even been found to improve memory. Set aside about 20 minutes per day, find a relatively quiet space, and allow yourself to focus gently on some aspect of your present moment experience. This can be the sensations of breathing, or other physical sensations in your body, or sounds, or even gazing at a photo or candle flame. When the mind wanders, simply turn your attention back to the sensations, without judgment or blame. Engaging in simple, pleasurable activities is also a wonderful way to manage stress!
4. Addictive substances… don’t poison yourself!  While it turns out that a little red wine can be health promoting, science has yet to find any benefits from smoking. Rather, it leads the list, followed closely by obesity and sedentary lifestyle, as a cause of premature aging, raising the risk of heart disease, diabetes, and cancer. While there is a tendency to look for medical solutions for addictions, the other guidelines in this article may be helpful for habit control, particularly taking steps to increase aerobic activity, eat better, and manage stress.
5. Stay limber: keep your body stretched out.An erect posture takes the load off of our back, hips, and knees. As we become sedentary, it’s automatic that muscles accommodate to a seated position. This puts additional stress on our bodies. Along with the start of arthritic changes many of us experience with age, this additional stress tends to snowball problems. Tight muscles cause poor posture, further loading joints, increasing discomfort, and leading a person to become more sedentary. Ask a physical therapist, athletic trainer, or chiropractor for stretches you can do at home, though participating in a class such as gentle yoga or tai chi may be more fun.
6. Embrace your spiritual side. With the awareness that time is no longer unlimited we begin asking questions about how we want to be remembered and what is the meaning and purpose of our lives. If we begin to ask these questions the answers may surprise us. They may or may not fit neatly into the religious systems we were exposed to as a child. However, they may give us a peace of mind and an inner sense of contentment that we didn’t know was possible.
7. Stay connected and engaged. Staying connected often positively reduces the risk of memory changes and physical decline. On the other end of the spectrum, feelings of isolation and loneliness place an individual at risk for depression and could negatively impact all aspects of their health. Staying connected becomes more difficult as we age with loved ones dying, extended families relocating, limited finances, and declining physical health and mobility. Yet with creativity and flexibility, the options continue to expand. Staying connected means something different to each person, whether it’s spending time with family, volunteering, taking classes, or chatting with neighbors.  Increasingly, older adults are also taking advantage of the explosion of options in technology such as Facebook and Skype, to stay connected.