The challenges posed by an aging body and mind become a concern to all judicial officers over time. Chief Justice Brian Quinn of the Texas Seventh District Court of Appeals engaged the services of Michelle Zellner, a Kinesiologist and life coach, to discuss these challenges and conduct a wellness seminar for members of his court. Justice Quinn shared the insights received from Ms. Zellner in the article below:
“Movin’ Down the Road”
Chief Justice Brian Quinn, in conversation with Michelle Zellner, M.S. Kinesiology, Health and Happiness Strategist
Introduction
“I ain’t as good as I once was, my how the years have flown, but there was a time, back in my prime when I could really hold my own.” Toby Keith’s lyric rings truer with each passing day. Parents may tell their kids about the birds and bees, but little is said of the more “personal” side of becoming a senior citizen. My education is firsthand as the days roll by.
Concentration, energy, bodily functions, sleep, bone loss, frustration, impatience, anxiety, pressure, passing friends and colleagues, my own end, and adaption to change pose new challenges. I never thought most of my exercise would come between the hours of 11 p.m. and 4 a.m. walking back and forth to the bathroom. So, realizing “I ain’t as good as I once was” but wanting to assure that “I’m as good once as I ever was”, I went in search of help. It led me to Michelle Zellner, a trainer / life coach / sounding board who conducted a wellness seminar for the Seventh Court of Appeals, TX several years ago. She did not hesitate to respond to my interest in charting a course through the changes. I posed these issues to her during our several meetings and I’m sharing her answers.
Issues and Answers
Physical energy … it’s like having old batteries that need recharging more often. What role does exercise play in the recharge? Also, does it affect bone health, especially when years increase.
Exercise is deliberate, intentional movement designed to increase strength and stamina. Often our lifestyles, especially with a sedentary job, have led to a deconditioned state, which is why it is more difficult to do things as you age that you had no problem doing earlier in life. As for bone density, up until the age of 25, we have the opportunity to increase our bone bank to maximum capacity. In our late 20s we withdraw bone minerals at a higher rate than we deposit them, which is what could eventually lead to osteoporosis. Weight bearing activities including, running, walking, jumping and resistance training can help slow down that rate of decline. A weighted vest is a simple, economical way to address all of this. Wear it on a walk, and throw in some body weight squats and pushups. Keep in mind your dietary habits and stress also influence bone density, and of course your energy level too.
I also mentioned how some of the trainers used over the years had only one program for the young and older. My mind said I could do it while my body laughed.What should the more senior person focus on?
I don’t think it is necessarily an age-related protocol, but rather one should be evaluating your current condition and any limitations you might be dealing with. Functional training—incorporating exercises and movements that will allow you to function more easily in life—is a great approach. It’s always a good idea to address posture, structural and muscular imbalances, and flexibility. If these foundational elements are not firmly in place, the more traditional types of workouts could lead to injury.
Concentration … it’s a bit like the aging battery thing. Good for a while and wanes off. Also, the feeling of just being burned-out and forcing yourself to do things that once came rather easily and enjoyable. Is planned distraction helpful, especially for the sedentary?
Our brains were not designed to be working constantly, but societal norms, and to a large extent, innate personality traits, have led to the belief that one must always be producing something. We’ve convinced ourselves there is no time to take a break and to do things for pleasure is selfish. Burnout occurs when we’ve been operating in a way that has become unsustainable. Disconnecting from the task at hand, building in breaks, and getting up and away from the desk will bring you back refreshed with the ability to refocus. Most likely you will be more productive than if you continue to force yourself to power through.
Sleep tends to be an issue. People have told me you need less as you age. Whether or not that’s true, the fact is that I get less continuous sleep due to the ever-increasing nighttime bathroom journeys.
We do need less sleep as we age, but that’s because when we are in our growing years, 0-20-ish, so much of the growth happens while we are sleeping. The reality is an adult needs 7-9 hours for the brain and body to do all the rest, repair, and hormonal reset, as well as to catalog thoughts and organize memories. Many people struggle to get adequate sleep, but the reasons can vary. A good night of sleep starts in the morning, as everything you do will either help or hurt your ability to rest well. A windingdown ritual to get the house, body and mind prepared for rest is usually helpful. This would include avoiding alcohol, heavy or sugary foods, and intense conversations. It also means shutting down the devices at least 60 minutes prior to bedtime…something most are unwilling to do!
Metabolism … why does it matter now? We discussed food and the changing role it played.
Metabolism ALWAYS matters. It is simply your body’s ability to utilize its fuel, i.e. glucose and triglycerides. People think they hit a certain age and their metabolism just crashes, but that’s not what’s happening. Many things impact your metabolism, and food is certainly a big one. First, you need to eat. We are often too busy or too distracted or think not eating is a way to reach some type of weight goal, but if you are up and functioning and have not fueled your body, it is designed to suspect there is a food shortage. This might turn into a famine, and then you’ll die. Except you won’t die, your body will adapt to conserve stored energy, otherwise known as body fat. It will also pull much needed nutrients from your muscles. Since muscle tissue is metabolically active, meaning it is burning calories simply by existing, the less muscle you have the lower your calorie output is. You can avoid all of this by consuming the appropriate intake for your needs and goals and eating early and often. What you eat, and the balance of macro nutrients matters as much as the overall caloric intake. Embrace PFF (protein, fat, fiber) as your BFF to keep blood sugar steady and metabolism boosted.
I grew up next to that old guy who’d watch through his window for an opportunity to tell us to get out of his yard. My mouth buffer now approaches zero as does my patience for stupidity. I’m becoming that old man neighbor, as are colleagues of like age.
Emotional reactions are a normal response when we are faced with something we don’t like, don’t agree with, don’t understand, didn’t ask for, or aren’t expecting. Anything that drives you toward anger, irritation, or frustration is a trigger sending you into fight or flight. If these situations are not TRUE threats to your life, the stress response is not necessary and ultimately that chronic response will have a negative impact on your physical and mental wellbeing.
We absorb the energy around us and if you are regularly in a less than joyful environment, creating a buffer from that energy will be beneficial. Set boundaries and clearly outline expectations. Do not get gripped by gossip. If it is not kind, helpful or necessary, it probably doesn’t need to be discussed.
Humans are pack animals designed to do life with other humans. Frequent, positive interactions keep our spirits and souls connected and provide the needed resources of support and guidance. Diversity of perspectives, interests, and temperaments in those you associate with will foster understanding, empathy and compassion. It’s important to balance this with people who are like-minded, share your values and are easy and comfortable to be around. Your social circle will look different at various stages of life. At times it will come naturally and at other times you will need to curate it. But have one, you must!
I remember you telling me that interacting with younger people refreshes us. It truly does. Being around the old guy next door who always complains tires and sours my own mind. My response is to try and joke around. To that, what about humor and its effect, please.
“Laughter is the best medicine” is a well-known adage for a reason—because it’s true! Humans are programmed for survival, and embedded in the code is to be on alert for danger and to always assume it’s around the corner. While that served us back in the day when animals wanted to eat us, for the most part it is an outdated system. Choosing to find the positive, even in the midst of not great things, will change your attitude, your energy, your actions, thus leading to a different outcome. We tend to speak in hyperbole (I had the worst day ever) or say things that aren’t’ even true (I’m such an idiot) and those words create your belief system, which will be your blueprint for life. Laughter is the extreme of being positive and with it comes extreme benefits. Cortisol, your fight-or-flight hormone, levels drop, while serotonin and dopamine levels increase. Serotonin regulates many body functions including mood and can bring on feelings of calm and happiness, while dopamine literally makes you feel good. Laughing also works those abdominal muscles, stimulates your heart and lungs and increases your intake of oxygen. It can be contagious, and I advise everyone to catch and spread it as often as possible.
If you recall, one of the biggest topics we discussed was “the end of the line”. It’s coming … continued viability until retirement and thereafter … fear of the next step … preparing for it? After all these years I’ve intertwined my identity with my job. How do I step away?
I think it’s smart to be proactive and I love that you’ve already recognized the challenges you will face. It’s natural for us to become our job, and to fear what we don’t know, so we hang on, even if we know the time has come to step away. Some of this is ego, some of it is a sense of loss, some of it is thinking we have nothing else to offer or occupy our time in a fulfilling way.
This is readily apparent with athletes but is normal for anyone who has spent the majority of their life garnering satisfaction and fulfillment from their career. A change of perspective will be helpful. Instead of focusing on what you no longer have, think about all the possibilities before you. Think about the things you enjoy but haven’t been doing because work consumed your life. Think about the people you care about but haven’t been able to devote as much time and attention to during your professionalyears. Think about the skill sets you possess and explore ways to utilize them. You always have purpose. Your 30 (?) year career defined your purpose, now is the season for you to define it.
I figure if others want more information or guidance, they need to give you a call. But any final thoughts for the aging?
First of all, be grateful you are aging—the alternative is not so cool! And then recognize that you are in control of many aspects of your aging process. Nurturing a human is much like nurturing a plant. Give it what it needs, and it will do well—neglect it for a while, it will be ok. Neglect it for too long, it may be able to survive and bounce back, but most likely will never again thrive. If you have determined you want to thrive, do what you can to set yourself up for success. Establishing the proper environment can make all the difference between your outcome as a healthy, happy, high functioning human and one who is stressed, depressed, and less than your best. Regardless of your age, occupation, or current stage of life, all will enjoy the far-reaching and long-lasting benefits of a healthy human.
Having some fun while I can remains important. Yet, it hit me that time moves forward without a care for me, and I really am not the foundation upon which the court rests. It was there before me, will be there after me, and is just part of the cycle of life others need to experience. Accepting that is a tough exercise. Maybe that Michelle is years younger than me, has experienced her own issues, has dealt with many others in the same boat, maintains an energetic personality, and speaks candidly helps me move down the road. No doubt, engaging with younger people positively effects mindset.
With that, thanks Michelle. And, I invite you to connect with her at betterbeings.net.