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Retirement Wisdom

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Health and Wellness

Aging with Gusto

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By Bev Bachel

Our society shuns aging and favors youth.

That’s no secret, but what should you and I do with this real yet unfortunate truth?

Develop an “aging with gusto” mindset.

“How we think about aging has a big impact on how we age,” says Donna Comer, coordinator/facilitator for Aging with Gusto, a Vital Aging Network program focused on how we can maintain positive views of ourselves and others as we grow older.

Such views can be extremely powerful. In fact, research shows that people with more positive views of aging live an average of 7.5 years longer than those with more negative views.[1]

What’s more, people who perceive their elder selves as a burden to others tend to view their lives as less valuable, which in turn increases their risk of depression and social isolation, both of which have proven to be “silent killers” for older adults.[2]

Positive views matter

“Growing older does offer challenges,” acknowledges Comer. “But raising awareness of aging and increasing appreciation for how people of all ages contribute to our families and our communities is an essential first step in adopting a more positive view of both retirement and aging.”

Comer isn’t the only one who thinks so. So does Jo Ann Jenkins, CEO of AARP and author of Disrupt Aging: A Bold New Path to Living Your Best Life at Every Age. In the book and on the Disrupt Aging website, Jenkins stresses that we’re not only living longer, but better. And we’re defying stereotypes along the way.

That was exactly the point made at an arts and aging conference I attended several years back. The keynote speaker invited volunteers from the audience to join him on stage and to act out what 70, 80 and 90 looked like. The volunteer pretending to be 70 took baby steps as she walked onto the stage. The one pretending to be 80 hobbled with a cane, stopping every few feet to catch his breath, while the one pretending to be 90 relied on a make-believe wheelchair.

Then, an actual 90-year-old (a marathoner, it turned out) came running from the back of the auditorium and hopped onto the stage, instantly shattering the audience’s misperceptions of what “old” looks and acts like.

AARP made a similar point in a video it developed in which millennials were asked to demonstrate what old looks like: struggling to send a text message, inching their way down an imaginary flight of stairs and unable to do even a single pushup. Then, the millennials met with real older adults who were able to perform these and other more ambitious tasks effortlessly.

The millennials were amazed. But they shouldn’t have been. While aging often comes with ageism—the tendency to regard older persons as debilitated, unworthy of attention or unsuitable for employment—the two don’t have to go hand in hand. Nor should they.

That’s the point longevity expert Dan Buettner makes in The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. According to his research, if you want to add years and perhaps decades to your life, embrace these nine habits:

  • Move naturally.People in Blue Zones live in environments that nudge them to move without thinking much about it, rather than separating fitness into a specific hour of their day.
  • Power up your purpose.Called “Ikigai” by the Okinawans, your purpose gives you a reason to get up in the morning. Find it, and you’ll live about seven years longer.
  • Downshift. People in Blue Zones slow down to pray, take naps, manage their stress, cherish their ancestors and come together for happy hours.
  • Stop eating before you’re full.Eat your smallest meal in the late afternoon or early evening and stop eating when you are 80 percent full.
  • Eat plants. While some people in the Blue Zones eat meat, most don’t. And those who do eat it do so only a few times each month.
  • Drink wine.Blue Zonians drink one or two glasses of wine a day with friends and family.
  • Belong to a faith community. Blue Zones research shows that attending faith-based services four times a month can add up to 14 years to your life.
  • Put loved ones first. Aging parents and grandparents often live near or even in the same home as their children and grandchildren. This lowers disease and mortality rates.
  • Find the right crowd. Those who live the longest are part of active social circles that support healthy behaviors.

To learn more about how you can age with gusto, visit AgingWithGusto.com and BlueZones.com.

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Related Podcast Episodes You May Like

Retirement Planning Includes Getting Good at Getting Older – Rabbi Laura Geller

What Can You Do to Age Better? – Anna Dixon

What Can We Learn from Blue Zones? – Richard Eisenberg

We’re All Ageing. Are You Up for a Bolder Approach? – Carl Honoré

[1] https://www.apa.org/pubs/journals/releases/psp-832261.pdf

[2] https://www.mylifesite.net/blog/post/positive-aging-changing-mindset-growing-older/

Put the Bounce Back in Your Retirement

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By Bev Bachel

Resilience. That’s the word Arianna Huffington, founder of Thrive Global, chose as her Word of the Year last year. And while resilience is often thought of as simply “getting through” challenges, Huffington, in an email announcing her choice, called out what she believes is key: not just bouncing back from life’s challenges, but bouncing forward.

And while we tend to think of needing resilience only during challenging times, it’s actually important all the time, even when we’re experiencing positive change. This is especially true as we move into retirement because “resilience thinking” not only makes it easier for us to manage change, but also to thrive.

Mixed emotions about transitioning

While retirement is something most of us look forward to, often for decades, many of us experience mixed emotions once we’ve actually retired. Those emotions run the gamut and include:

·       Guilt: “I should be doing something important with my time, yet I’m playing FreeCell … again.”

·       Disappointment: “I thought I’d be happy but instead I feel sad.

·       Anxiety: “Rather than enjoying not having so much to do, I’m feeling restless.”

 Many retirees even experience a sense of loss. For instance, a corporate executive or nonprofit founder may mourn the loss of his or her identity, while a frontline healthcare worker may miss the adrenaline rush that comes with responding to medical emergencies. Recovering from such loss and regaining a sense of identity requires both time and the willingness to dig deep.

Resilience is key

So, for advice on how to ramp up our resilience so that we can more quickly recover from life’s challenges, I reached out to Amherst College psychology professor Dr. Catherine Sanderson, author of The Positive Shift: Mastering Mindset to Inspire Happiness, Health and Longevity and presenter of an AARP/One-Day University lecture titled “Resilience When It’s Hard to be Optimistic.”

One thing Dr. Sanderson makes clear is that adverse events—what we’re experiencing now with the pandemic, as well as events such as getting fired, illness or divorce—give us an opportunity to experience positive and life-changing shifts in our thinking and, ultimately, deeply meaningful personal change.

 In fact, according to her research and the research of others, people who experience between two and six adverse life events and then bounce back are, over the long run, happier than those who experience no adverse life events at all. One reason is because of the post-traumatic growth that often occurs in the aftermath of struggle. That growth typically results in:

●      Changing priorities about what is important in life

●      A greater sense of closeness with others

●      More compassion for ourselves and others

●      The courage to choose a different life path

●      A better understanding of spiritual matters

●      The realization that we are often stronger than we give ourselves credit for

Cultivating your retirement resilience

No matter how many adverse events you’ve experienced, or whether you’re already retired or still looking forward to retirement, there’s never been a better time to jumpstart your resilience. To do so, Dr. Sanderson and other experts recommend that you: 

●      Get eight hours of sleep each night. Sleep is a powerful stress reducer that calms the mind and restores the body. Sleep also helps regulate mood, improve concentration, sharpen decision-making and increase energy.

●      Practice mindfulness and meditation. These activities improve both physical and psychological well-being.

●      Look at or, better yet, spend time in nature. Researchers have amassed a body of evidence that shows that nature is good for us. It reduces stress and inflammation, increases happiness and Vitamin D, and improves sleep and short-term memory.

●      Power up your purpose. We all need a purpose, even in retirement. And while cleaning our closets and garages and catching up on back episodes of our favorite shows may suffice for a time, evidence suggests that having a sense of purpose is what gives our lives meaning and enables us to bounce back from life’s inevitable challenges. Goals help, too.

●      Build and maintain connections. Positive relationships with family, friends and colleagues are key to our physical and psychological well-being so make a call, send a text, write a letter or schedule a video chat.

While the transition to retirement isn’t always easy, especially when it comes to our emotions, cultivating our resilience can make it easier to bounce forward into a retirement filled with the three life gifts the subtitle of Dr. Sanderson’s book promises: happiness, health and longevity.

How resilient are you? Take this quiz to find out.

Bev Bachel is a Minneapolis freelance writer who is looking forward to putting the bounce in her own retirement, whenever that may be. She is also the author of What Do You Really Want? How to Set a Goal and Go for It: A Guide for Teens.

Podcast Episodes You May Be Interested In:

Why Building Resilience is Vital in Midlife and Beyond – Jan Zacharjasz

Is It Time to Break Up with Busy? – Yvonne Tally

Screen Time: How to Make the Most of Yours

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By Bev Bachel

With social distancing limiting our ability to connect in person, most of us—whether working full or part-time or already retired — are spending considerable time in front of our screens, which are increasingly becoming our primary way of engaging with the world. Unfortunately, all that screen time, which even before the pandemic averaged 11 hours per day for adults, is straining our eyes, destroying our posture and stressing our 50-, 60- and 70-year-old spines. 1

So how can we ensure a healthy relationship with our screens as we do our work, enjoy our hobbies, write our memoirs, binge our favorite TV shows, organize our recipes, take classes and stay connected with family, friends and colleagues?


To find out, I asked ergo pro Vivienne Fleischer, president and cofounder of Performance Based Ergonomics, how those of us 50+ can manage screen time safely and productively.

Here’s her advice:


Tip 1: Get serious about your set up. However tempting it may be to use your laptop or tablet on your lap, couch or bed, Fleischer recommends a “tech trio” made up of your screen and an external keyboard and mouse. “That way, your screen can be at eye level, with your body upright and balanced, your arms close to your sides and your eyes looking straight ahead,” says Fleischer. She also advises placing your equipment on a flat surface such as a desk, a kitchen counter or an ironing board.


Tip 2: Use an external monitor. Monitors built into laptops are inherently problematic because they require looking down, which can strain eyes and cause headaches. That’s why Fleischer advises getting an external monitor or placing your laptop on a riser. Either way, center the screen within one arm’s length of your body and slightly below eye level (unless you wear progressive lenses, in which case you’ll want it positioned several inches lower) so that you don’t have to look up, down or to the side.


Tip 3: Be kind to your eyes. “To avoid eye fatigue adopt the 20-20-20 rule,” says Fleischer. “Every 20 minutes, look away from your screen at something that is at least 20 feet away for at least 20 seconds.” Also, be sure you have ample lighting. Last but not least, consider blue-light glasses or screen filters to spare your eyes from the blue light screens emit.


Tip 4: Perfect your posture. Make sure you sit back in your chair and that your chair has good support. Pull your shoulders back and keep them in a relaxed position, neither lifted nor hunched. Put your feet flat on the floor. If necessary, add a footrest or a ream or two of paper to ensure your feet lay flat. 


Tip 5: Break it up. At the top of every hour, even if you don’t have a sit/stand desk, get in the habit of switching it up by alternating from sitting at your desk to standing at a counter for at least 10 minutes.

Also, be sure to take breaks throughout the day. “Whether you participate in Zoom meetings, FaceTime with friends, or spend your afternoons researching places you’d like to retire, give yourself at least 10 minutes every hour to stand, stretch, rest your eyes and drink a glass of water,” says Fleischer.

Keep these tips in mind and you’ll not only reduce your pain and increase your enjoyment, but you’ll also find yourself more productive and engaged as well. For more ergo-friendly tips and helpful hacks that help you make the most of your screen time, visit Fleischer’s blog.

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Twin Cities freelance writer Bev Bachel has mastered the art of working from home, something she’s been doing for more than three decades. A lifelong goal setter, she’s the author of What Do You Really Want? How to Set a Goal and Go for It: A Guide for Teens.

1 https://www.scripps.org/news_items/6626-how-much-screen-time-is-too-much

Three Mindfulness Practices to Try Before You Retire

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By Bev Bachel

According to Jacquelyn Fletcher Johnson, the founder of Heartwood Healing and my favorite self-mastery guru, mindfulness is the practice of paying attention—intentionally and without judgment—to our thoughts, emotions and body states in the present moment. Not rehashing the past or fretting about the future. However, staying in the “now” is often easier said than done, especially when it comes to thinking ahead to retirement.

“Retirement is a major milestone that can be a lot more stressful than people imagine,” explains Fletcher Johnson who says she’s seen several individuals get sideswiped by their body’s “fight, flight or freeze response.”

“That response is the body’s automatic, built-in system to protect us from real and perceived danger. It keeps us safe but when turned on chronically, it puts us in a state of stress that can be harmful to our physical and mental health.”

Mindfulness, however, puts us back in control by telling our amygdala, the part of our brain that helps process emotions, that everything is cool. “It basically calms down the emotional part of our brain so that we can think rationally,” says Fletcher Johnson.

Mindfulness also delivers a whole host of other science-based benefits. According to Emma Seppala of Stanford University’s Center for Compassion and Altruism Research and Education, these benefits include more positive emotions and less negative ones, decreased pain, greater empathy and slower aging.

So if you’re eager to live more mindfully and extend the length of your retirement, Fletcher Johnson recommends this loving kindness meditation, designed to help you turn your attention to the life you’d like to enjoy in the years ahead.

You might also want to try one of these three mindfulness practices:

Practice No. 1: Ready, set, repeat.

“I’m getting my ducks in a row. I’m getting my ducks in a row. I’m getting my ducks in a row.”

This is the mantra Karen Carlson, Kansas City, repeats several times each day as she prepares for her upcoming retirement. “My personality type is to be super organized, so repeating it gives me purpose and calms me down,” says Carlson.

The mantra also boosts Carlson’s confidence for the tasks that lie ahead: giving her notice at work, choosing the right healthcare plan, figuring out when to apply for Social Security and deciding where she and her husband want to spend their winter months.

Carlson repeats a second mantra as well: “Whatever happens, I’m going to be okay—today and in retirement.” This mantra reminds her that any crisis of confidence or setback she’s experiencing in the moment, including her husband’s recent unexpected hospitalization, is only temporary and that she will not only survive, but thrive.

Practice No. 2: Focus on what you want, control what you can.

Several years back, Diane Autey, Minneapolis, was hired by a colleague to help write Seeing Red Cars, a motivational book designed to encourage people to focus on what they want more of. “I’ve been a happier person ever since,” says Autey.

Her ability to focus and live with intention made a big difference this past year when the company she worked for merged with another, and she found herself out of a job several years shy of retirement. Rather than despairing, she got busy. “I started every day by focusing on what I wanted—a new job,” says Autey. She found and applied for at least one every morning, only then moving on to the more enjoyable task of networking.

“It’s such a bummer to get caught up in a layoff, especially when you’re in your 50s,” says Autey. But by staying focused on what she wanted and controlling what she could, she landed contract work within two months. And four months later, she had a new full-time job that put her retirement dreams within reach once again. “Plus, I’m making more money and I get to work from home,” boasts Autey.

Practice No. 3: Go with the flow.

In preparing for retirement and the eventual sale of Isle Inn Tours, the travel business they’ve owned for the past decade, Mike and Diane Hawe, Los Angeles, are investing in a new technology platform. That wasn’t something they’d initially planned to do as they wind down their 40-year careers, but they realized they were up for one more “last hurrah.” Plus, the new system will increase the value of their business and make it easier to sell.

Unfortunately, the year-long implementation has been more work than expected. But rather than get upset, the couple is going with the flow. “We work from home, so we concentrate on ramping up and throttling back as our implementation schedule allows,” says Mike.

Some days that means hours-long conference calls and endless troubleshooting. Other days it means early-morning walks with the dog and afternoons at the beach where the ocean reminds them of just how pleasing the ebb and flow of life—and work—can be when it’s embraced on your own terms.

“Retirement is a big milestone, and it can be easy to get hyper-focused on anxious or fearful thoughts,” says Fletcher Johnson. “Controlling negative mind-wandering can help you feel better quickly. I tell my clients that mindfulness is really all about the art of the return. As you practice learning to return your attention to something over and over again, it helps you see that returns are always available. You can return to your feet. You can return to your values. You can return to the new, exciting possibilities life after retirement holds.”

Bev Bachel is a freelance writer and editor, and the author of What Do You Really Want? How to Set a Goal and Go for It. A lifelong goal-setter, she’s tapped into the power of goal setting to run a marathon, launch a business and buy a beach house. One of her in-the-present goals? Becoming more mindful of what brings her joy.

Related Podcast Episode You May Like:

The Mind-Body Connection and The Rabbit Effect – Kelli Harding, M.D.,MPH

Related RW Blog Post You May Like:

Find the Volunteer Opportunity That’s Right for You

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By Joe Casey

Retirement offers ample opportunities to volunteer. And once they’ve earned the freedom to retire, it’s no surprise that so many retirees choose to volunteer in their community. Volunteering offers tangible opportunities to make a difference in your community and the world at large, in ways both small and large. For some, it’s a part of a portfolio of activities, while for others it’s a mission-driven focal point.  While it’s primarily about the impact you can have, volunteer service is also an excellent way to form new relationships and cultivate a new purpose in retirement. But how do you find the volunteer match and the volunteer organization that’s right for you? Here are a few tips to keep in mind.

 

Why Volunteer?

According to the Corporation for National and Community Service over 77 million people volunteer annually. There are clear reasons why. You can do good – and it’s good for you. In fact, there are numerous benefits of volunteering. And many of these benefits can be enhanced for retirees. First and foremost, volunteering gives you the chance to help others; make a difference in the lives of others; and discover a new purpose.  Many people find that this is gratifying, especially after a lifetime of employment.

Volunteering also connects you to your local community. According to the National Institute on Aging, isolation and loneliness are seen as threats to the health of older adults. Volunteer service provides an excellent environment for forming new friendships and keeping social connections alive.

 

What Makes a Good Fit?

 

A Mission You Believe In

Volunteer service is best when you are able to apply your skills to an organization that shares a mission you are passionate about. Because retirement brings so many opportunities to volunteer, it’s wise to investigate where to devote your time and energy so that it’s with an organization you believe in.

If you’re having trouble finding a good volunteer match, try looking at volunteer organizations who align with your personal values and beliefs. Someone who is interested in community literacy, for example, may want to start their search by contacting a local library or bookstore.

A Role That Fits

Never overlook the importance of finding the right role. Finding a role that leverages your skills and experiences is optimal. Of course, this isn’t always going to be feasible due to the disparate needs of organizations. In any case, it’s a good idea to seek roles that allow you to be useful and productive.

People You Like

Who you’re working with during your volunteer hours is just as important as what you’re doing. The best volunteer engagements are those that put you in contact with people whose company you enjoy. After all, you don’t want to commit to a volunteer organization, only to discover that you’re butting heads with everyone there. (That sounds too much like work and you’ve graduated from that).

The Right Level of Commitment

Your volunteer role should not lead to feelings of stress or overwhelm. Determining your intended level of commitment is one of the best ways to find a role that works for you. Most volunteer organizations are used to dealing with scheduling conflicts, too, so you shouldn’t have any trouble establishing a plan that fits into your life. Make sure that your level of commitment is aligned with the expectations of the organization.

 

Things to Watch Out For

 

Jumping In Too Soon

Before adjusting to the rhythm of their freedom to retire, new retirees can easily bite off more than they can chew. Having the gift of time combined with enthusiasm can lead to over-commitment, and create a perfect storm of regret and resentment. Before getting too wrapped up in a volunteer role, plan – and test – how you want to invest your time in retirement and where volunteering fits into that. You may find that you really want to enjoy some hard-earned time off before taking on any new obligations. Starting when you’re truly ready makes things easier for everyone involved.

Overestimating the Volunteer Role You’ll Play

People transitioning into retirement from corporate life are often used to being in charge. As a new volunteer, they are often asked to do far less than they may want to do. Furthermore, they may be asked to do things that are far below their skillset and experience. It can be a blow to the ego.

When that’s the case, it’s important to reconnect with your reasons for volunteering in the first place. If you find yourself bumping up against the boundaries of your role and you start to become frustrated, it may be a good idea to step back and reexamine your priorities.

Saying Yes Without Getting the Lay of the Land

Without a reasonable level of due diligence, you may find yourself caught up with an organization that turns out to be quite far off from your original vision. To avoid this, make sure you read up on an organization before you commit to a volunteer role. It’s also helpful to research their place in the community and their plans for the future. Learn more about what it’s really like. Doing your part to learn about the organization will help you avoid any bad fits.

Underestimating the Politics 

You might miss some things about work. But no one misses office politics. However, it can be easy to get caught up in the uplifting mission of an organization and fail to realize that all organizations have political dynamics. Not-for-profit organizations are not exempt. You could find yourself caught up in a whirlwind that exceeds your appetite.

 

How to Volunteer Wisely

 

1. Clarify Your Reasons for Volunteering

Reflect honestly on your motivations and what’s most important to you. Are you simply looking to pass the time during retirement? If so, it may be best to consider other activities. But most people who volunteer have a stronger “Why” behind their volunteer activity. Many are driven by wanting to make the most of their freedom to retire by giving back. That’s a great starting point. But it’s wise to dig deeper and be clear about how you want to do so. Fast forward three to five years and envision how you will specifically have made a difference. Regardless of your motivations, it’s helpful to be clear about your own expectations.

2. Talk to People Who Know the Volunteer Organization Well

Try to absorb diverse perspectives from a variety of people both inside and outside the volunteer organization. Develop a sense of the opportunities that volunteers have to contribute. Ask them about the challenges they face. Ask them what has surprised them about the organization.  This kind of preparation is a great way to ensure that a particular volunteer organization is right for you. And it will prepare you well if you decide to go forward.

3. Research the Role

Do reasonable homework so you have a realistic picture of the role you’ll play. What’s the time commitment required? What are the responsibilities and boundaries of the role? How do they match up with your expectations? Answering these questions in advance can save you lots of time and hassle.

 4. Pick Your Spots

There’s no shortage of opportunities to serve. To find those that best suit you, be prepared to decline opportunities. Saying no presents a challenge for some people. But, learning how to politely decline opportunities can lead you to those that are right for you.

 

Take the First Step

Volunteer service is a great way to invest some of your time in retirement. So, do some homework on what would be the right volunteer opportunity for you. Start by visiting Senior Corps or volunteermatch.org for information on opportunities in a multitude of causes across many locations in the US. 

 

Joe Casey is a former senior HR executive at Merrill Lynch who’s in his second career as a retirement coach at Retirement Wisdom. He holds a Masters in Gerontology from the University of Southern California and works with people to help them design what’s next after their primary career.  He hosts The Retirement Wisdom Podcast talking with authors, experts, and retirees pursuing interesting Second Acts who share the lessons they’ve learned that can help you in your journey.

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You may be interested in this retirement podcast episode:

Our conversation with Chris Farrell, author of Paycheck and a Purpose