Vol: 4 - Skillful aging newsletter
Hi All,
Imagine, for a moment, that you are in a row boat on a beautiful lake. It's a gorgeous day and you are enjoying a sunny, calm afternoon. But, storms were in the forecast. So, you think, I should start heading towards shore BEFORE the weather gets rough. The shore is not far away and you have plenty of time to get there but you should start rowing now. The problem is though you're not exactly sure which way to go. You know, generally where safety lies but not exactly. You don't want to just start out, willy-nilly and hope that you get to safety. You want to KNOW, for sure, that you are moving in the right direction. And, by the way, is that a dark cloud on the horizon?!?.... (to be continued)
In last week's newsletter we discussed the 3 steps critical to permanent, positive behavior change: identification, adoption & actualization (of healthy behaviors). The first of these, identifying which behaviors to embrace, is super important. If your new healthy behaviors don't help you optimize your wellness you're wasting precious time and effort.
For example, if you decide to start cycling to manage your body composition but a bigger hindrance to your health is poor sleep quality you are actively working in the opposite direction of better health. In this example, you would be exerting more energy while what you truly need is more rest and recovery. In other words, you would be rowing in the wrong direction.
You need priorities. The right priorities will make you effective, efficient and ultimately successful. The wrong priorities will lead to missed opportunities, extra work and less success.
So, how do we determine our priorities?
The first place to look for priorities is with the experts. Your medical practitioners. It is of critical importance that you are receiving ongoing wellness exams. With proper, regular screenings you will be able to stay strong and resilient as well as minimize or avoid countless diseases. Medical tests and exams are not always pleasant or convenient but they will inform your wellness priorities and guide your action plan. Additionally they are amazingly good at catching small problems before they get serious. Knowledge is power.
Secondly: subjective appraisal of your current state of wellness. Ask yourself: How am I feeling? How much energy do I have? Has my energy level changed? How strong do I feel? Have I gained or lost too much weight? Is my mobility where I want it? How's my balance?...
Lastly, objective measurement of your current state of wellness. Start tracking some of your basic wellness metrics and activities. These metrics can include: weight, sleep, blood pressure, blood glucose or resting heart rate, among many possibilities. Some of these will require special equipment or a small cost but they are generally worth it. You may be pleasantly surprised by your results or you may get valuable information that will motivate an important change.
Homework: choose your own wellness adventure
Pick one or do all of them!
Adventure #1: Gather, organize and review the information you have received from your last wellness visit. If you have not received a wellness check in the last year. GO GET ONE! Keep this information handy for reference. It provides a wellness "baseline" and will be useful to refer back to in the future. If you have questions or if there is anything you are not 100% comfortable with, talk with your doctor.
Adventure #2: Keep a wellness journal for one week. Consider, ponder, dwell, steep and ask questions of yourself regarding your current state of wellness. Write it down. It may take longer than a week to get clarity but your body is very good at telling you what is important. Use your journal to listen to what your body has to say.
Adventure #3: Start tracking. Decide what information you want to track and then find a format that works best for you. I include: weight, HRV (heart rate variability), body composition (bio-impedance), sleep duration and type of exercise (resistance, flexibility/ mobility, cardio). I like to use a spreadsheet but there are many options. Some of my clients use the "notes" app on their phones (or other apps). Others use good ol' pencil and paper (so prehistoric...I know) but it works great for them.
Now, back to our imaginary row boat journey... As you are puzzling over which direction to row in, you remember that you had gotten directions from a wise sea captain who had written down specific directions (almost illegibly) for you to follow. You use those directions to find your way to shore well before the storm hits. As you pull your trusty row boat up on shore the storm passes you by. Ahhh...Let me know your thoughts. Your wellness is important to me!
