The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

HOW TO AGE WELL ON YOUR SUMMER HOLIDAY

July 8, 2022 6 Comments

It’s a fact – holidays help us age well! Particularly if they involve travel to somewhere new. A study out last week is the latest in a line of studies showing that all work and no play make us dull, tired, and old before our time. I’m not sure we needed a study to tell us this.  With three books out this year, I’ve been travelling constantly – meeting new people, speaking (ahem- stuttering) in foreign languages, getting lost in unfamiliar towns, and grappling with trains and planes that may or may not turn up.  This is excellent for the brain.

This latest report from Australia’s Edith Cowan University suggests that travel could benefit those with (or at risk of) dementia, explaining that ‘being in new environments and having new experiences’ provides ‘cognitive and sensory stimulation.’

The study author, Dr Wen, also pointed out that ‘travelling often involves enhanced physical activity, such as more walking,’ Er yes, especially when the train doesn’t turn up! When any of my transport was delayed I used it as an excuse to walk: instead of sitting and waiting, I paced.

Whether or not you have a change of scene planned this summer, I’m going to suggest two items for your suitcase which will radically change your experience for the better, and are backed by recent science.

The first item is a pocket sketch book (or a block of Post-it notes) and a pencil with a rubber.  Drawing something has been shown to set it in our memories. When we sketch a scene – regardless of whether we think our picture is any good – we double our ability to recall it later. Researchers think this is because the brain uses multiple pathways: visual, kinaesthetic and cognitive. Medical students are now told to draw during lectures, so that they can better recall human anatomy.

According to one study, drawing was found to ‘enhance memory in older adults more than other known study techniques.’

Sketching is active rather than passive, it forces us to engage fully with what we’re experiencing.  As our hand struggles with the pencil, as we scrutinise the object of our sketch, as we ponder how to create an image, our brain makes numerous synaptic connections.  Good for the brain, good for our memory. And good for our mental health too.

Scientists are still trying to understand how making art changes our brain, but the interdisciplinary Arts and Neuroscience Networking Group, think that it ‘enhances brain function by impacting brain wave patterns, emotions, and the nervous system.’  It also lowers the amount of stress hormones swilling around us and raises our levels of feel-good serotonin.  It improves our ability to focus and it helps us process emotions. What’s not to like?

There’s a chapter on sketching and walking in my book, ‘52 Ways to Walk’, should you want more of the science.  But if you want help getting started (yes, drawing can be intimidating if you’ve never done it before), I recommend  ‘The Green Sketching Handbook’ by Dr Ali Foxon which is full of practical tips. Incidentally, I also carry a miniature watercolour set, but a couple of watercolour pencils or crayons, or a stub of charcoal will also work.  Dr Foxon suggests we experiment with various media… further fuel for the brain!

So. The other item for your suitcase… a pair of walking poles! I wrote about the benefits of walking poles recently. But last week another report appeared in my in-box adding to the evidence.  This study looked at people with coronary artery disease – the most common type of heart disease and still the biggest killer in the US.  The group was separated into three – one did 12 weeks of Nordic walking (that’s walking with poles), one did 12 weeks of  High Intensity Interval Training (walking that sped up and slowed down), and one did 12 weeks of Moderate Intensity Continuous Training (moderately brisk walking without poles).  All were beneficial, of course.  But the Nordic Walkers fared best of all: ‘Those in the Nordic walking group experienced the most benefit because Nordic walking increased functional capacity the most…. Poles [can] enhance improvements in walking capacity, increase energy expenditure, engage upper body musculature, and improve other functional parameters such as posture, gait, and balance.’  So says Dr Chip Lavie.

To celebrate summer, we’ve got a give-away over on Instagram (@agewellproject). We’re  offering a copy of Dr Foxon’s ‘Green Sketching Handbook’ and a copy of ‘52 Ways to Walk’ for one lucky winner.

Happy holidays!

Annabel

« Want more ‘energy’ to age well? Here’s how
Is there an optimal diet for ageing well? »

Comments

  1. Susie says

    July 8, 2022 at 7:58 am

    I think pole walking for older people also has the benefit of increased stability and confidence. I suffer from a little vertigo and having a stick really helps on uneven country walking. So far I have only used an old walking stick but I will get some Nordic poles as they look a bit trendier than an old walking stick!

    Reply
    • Annabel Streets says

      July 8, 2022 at 1:31 pm

      Indeed – they help with balance, stability and confidence …. I love mine!

      Reply
  2. Maria says

    July 8, 2022 at 12:04 pm

    Hi Annabel
    Absolutely loved your 52 Ways to Walk, I’ve bought as gifts for friends also. Prior to COVID lockdown I was learning Nordic Walking with a group. Life took over (terminal father, mother dementia and care home). However, I will make a determined effort to go back to Nordic Walking towards end of summer. I did try to get back into by myself but have appeared to have lost my rhythm for it. I’m lucky to live in Shropshire where there are beautiful walks on my doorstep so I do get out and walk as when possible. Thank you for making a book about walking in such an intriguing way – it certainly got my friends (who are mostly still townies) thinking more about this.

    Reply
    • Annabel Streets says

      July 8, 2022 at 1:30 pm

      Delighted to hear this – thank you so much! Yes Shropshire is one of my favourite places to walk – the land of Mary Webb! I’m sure there’s a Nordic walking group nearby – otherwise just grab a pair of trekking poles and head off! Good luck! Annabel

      Reply
  3. Liz Ward says

    July 8, 2022 at 12:53 pm

    I’m reading yr book at the moment and loving it. Your research backs up so much of what I know to be the joys of walking and pinpointing each thing separately focusses my steps.

    Reply
    • Annabel Streets says

      July 8, 2022 at 1:36 pm

      Thank you Liz – yes I think the body often knows many of the answers! Science merely proves it… which might give us the confidence to listen a little more closely to our bodies (possibly)! Annabel

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

agewellproject

⭐️Change the way you age
📚The Age-Well Project + Age-Well Plan ⭐️Get tips & recipes on our blog - sign up ⬇️

The Age-Well Project blog
Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
Load More... Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2023 The Age-Well Project