2020 changed the independence and empowerment of older adults to a feeling of heightened vulnerability. But does it really have to be like that? Can older persons reclaim the feeling of being in control? Here is a practical list of what to do and avoid.
The Covid-19 pandemic has reduced everyone in their 60s and above to being termed ‘Vulnerable Elders’, with its associated feelings of fear and isolation from even friends and relatives. But it was barely six months ago that the 60s were termed the new 40s. Retirement was the period when one was supposed to reap the benefits of a long working life - lots of travel, new hobbies, visiting friends and relatives in multiple locations, etc.
In this new scenario of being cooped up indoors and with minimal contact with the outside world, how does a 60 plus person reclaim the Active Elder role?
Things you can do:
- Manage your health, especially if you have an existing chronic conditon.
- Maintain healthy diet: There is enough material on this subject but some obvious ones are: reduce portion sizes; avoid junk food and sweets (a small piece of dark chocolate once a day is fine); snack on fruits and nuts instead of fried or processed snacks; stay with simple home cooked meals.
- Stay physically active: Build a daily exercise routine.
a) Brisk walking is the best, either outside in a park, inside the compound or even inside the home (you can do 10000 steps daily even within a 2 bedroom apartment).
b) Simple stretching exercises or yoga – there are enough videos on YouTube.
c) Practice simple breathing exercises, pranayama. - Stay mentally active: Read actual books, not just browse through online stuff; do crossword puzzles and Sudoku, scrabble. The Chinese swear by mahjongg to stay mentally alert well into the 80s.
- Do social work, volunteering – There are so many worthy causes that will benefit from your time, experience and money.
- New hobbies / activities:
a) Identify a few household chores that someone else is currently doing and take them on.
b) Cooking – there are so many examples of elders doing impromptu cooking shows on YouTube
c) Learn a new language or two with easy apps like Duolingo (half an hour a day is enough). You will suddenly be able to identify more with Spanish shows on Netflix!
d) Start writing, maybe a diary or even random thoughts from your working life – a page a day.
e) Learn basic technical skills - how to use zoom, how to order online. - Rediscover your creativity – Try drawing or painting, even just doodling; listen to forms of music that you would not usually listen to, write limericks (the bawdier the better).
- Connect with friends - Call your close friends and relatives with a proper schedule instead of just messaging.
- Virtual travel – There are enough YouTube videos of places that are on your bucket list. You can even watch videos of places you have been to and relive the magic of that trip
You don't have to try and do all of the above. Start small.
Things to Avoid
- Delay in seeking professional help if you think your health is suffering.
- Excessive time watching TV, Netflix, YouTube, Amazon, whatever. Limit to say 1 or 2 hours a day.
- Excessive time on social media. Nothing is more mind-numbing than this.
- Having more than 10 WhatsApp groups, that should be enough to keep in touch with the people who really matter. Avoid forwarding on WhatsApp.
- Looking at your phone for the first hour in the morning and after say 8pm. .
- Negative, sensational news items or news channels. These sap your energies and enthusiasm completely.
If you would like to share your experience, write in to us at editor@patientsengage.com
