There is probably no time in our lives when learning to relax is more important than when we age. Transitioning from a lifestyle of working and raising families to a less busy, less hectic lifestyle calls for adopting new habits. Life changes that include health concerns and cognitive decline are a new kind of stress we develop. Including relaxation techniques to help both physically and mentally is part of holistic aging practices.
“Because seniors are already more susceptible to health problems, relaxation becomes a vital part of improving and maintaining health. For aging adults, relaxation can help alleviate the risk factors that lead to heart attacks and strokes. Stress is a main contributing factor to high blood pressure and has been directly linked to 10 percent of all strokes. Just by reducing stress and taking time to relax, you can substantially reduce your chance of experiencing catastrophic health problems.”
There are many scientific studies on the correlation between relaxation techniques and aging. A study at Yale University shows that relaxation improves heart health, reduces stress and muscle tension, and improves brain function and memory. It can also help in avoiding depression, anxiety, and obesity and boosts the immune system. Relaxation is an important part of positive, holistic aging and we should be making it a daily priority.
https://beingwell.yale.edu/sites/default/files/files/2016%20July%20Momentum%20Yale.pdf)
What is relaxation? And how can we add it to our daily lives? Relaxation is defined as engaging in a time that lessens the stress effects on our body and mind. It is a process that brings calm and decreased worry to our minds and sees less tension in our bodies. There is no disputing the health benefits. Building time into our daily lives for relaxation is as essential as our diets, sleep, exercise, and mental well-being.
What are some proven techniques for relaxing as we age? There is a myriad of processes available to incorporate relaxing into our daily lives. Some of them require movement, and many of them require no special equipment or place to practice. It doesn’t have to be something done solitary, many hobbies and pastimes can provide relaxation. Finding the ones that work for you and committing to a daily routine to ensure consistency will guarantee healthy benefits.
The following are examples and ideas of relaxation techniques for aging:
-Deep Breathing Exercises
When we take slow deep breaths, it slows our heart rate, which lowers our blood pressure and helps to calm our minds. Sit or lie down, take a slow deep breath, hold it for a count of 5, and release, emptying your lungs. Repeat several times. You can feel the tension dissipate and your muscles relax with each breath.
-Meditation and Mindfulness
Mindfulness meditation is a way to increase awareness of thoughts and feelings without judgment or holding on to any one thing. Begin by finding a comfortable place to sit or lie down. Close your eyes and focus on how your breath moves through your nostrils or the rhythm of your chest moving with each breath. Focus on an affirmation or focus on an image. Become aware of your thoughts and feelings without judging or holding onto any of them. Let them float by like clouds. Your breath will slow, your mind will become calm, and your body will relax.
-Aromatherapy
This technique uses the scent of essential oils to influence moods. Studies have shown that aromatherapy greatly reduces anxiety and stress in adults. The scents most used in these studies were lavender, and citrus oils. Using essential oils as part of daily relaxation habits can add to its effectiveness. Put a few drops of your favorite scent in a diffuser and enjoy.
-Yoga
Yoga slows breathing, focuses on the present, and brings balance to the nervous system. The gentle poses stretch muscles and joints helping with flexibility and mobility. It brings calm to the mind and relaxes the whole body. There are yoga studios and classes. There are also plenty of YouTube videos available for at-home yoga.
-Music and Art
Art therapy and music therapy are proven holistic therapies for aging. They can provide a source of calm and focus by providing an outlet for creativity, mental stimulation, and socialization. Therapies can include theater, choir, painting, sculpture, musical instruments, and simple arts and crafts.
-Massage
Massage has many benefits for aging. It can deepen relaxation through pain management. Massage increases the serotonin and dopamine levels that improve mood and sleep. It also increases endorphins that reduce levels of stress, and anxiety. The physical benefits are immense as well. Massage increases blood flow and circulation which improves range of motion.
-Walking and Nature
Spending time outdoors and walking are simple, easy therapies we can all engage in doing. It is a great way to reduce stress and anxiety. 15 minutes of sun exposure can provide a healthy, natural, daily dose of Vitamin D, and 20 minutes of walking reduces stress levels. Parks, trails, hikes, and just neighborhood walks can be found everywhere. There are senior walking groups and hiking clubs. It is also a great time to spend with friends, providing the socialization we need as we age.
-Reading
Reading provides an excellent form of relaxation by lowering heart rate and muscle tension. A study by Sussex University in 2009 found reading reduces stress levels by 68%. It only takes 6 minutes of reading to reap the benefits of relaxation by slowing heart rate, lowering blood pressure, and muscles to relax. There are cognitive benefits as well because reading stimulates brain function by creating new neurons. This improves analytical and reasoning abilities by improving “fluid intelligence.” Fluid intelligence is the ability to process new information, learn, and solve problems.
Learning to relax and making it a part of daily holistic aging practices is the balance we need to age successfully. Choosing from the list provided is a start. Developing habits that ensure we are reducing stress levels and engaging in activities that support those habits is part of a holistic aging lifestyle. Silver Chats continues to address topics to help us improve ourselves and learn how we can discover the endless possibilities of aging.