22 New Year’s Resolutions For Older Adults - MalaysiaCaregiving Support
22 New Year’s Resolutions For Older Adults
What is your “new year, new me” approach as a senior in Malaysia? Kickstart the new year with 22 healthy new year’s resolutions that you can make and keep.
With every new year comes new beginnings. It’s time to give yourself a fresh start on some things you’ve been keeping on the back burner. Maybe it’s something you didn’t have enough time to think about. Or maybe it’s something you were too afraid to try. Either way, the new year allows you and I to begin again with resolutions.
Contrary to what some seniors might say, new year’s resolutions aren’t only for youngsters. That’s right – we’ve put together a list of actionable resolutions specially for older adults who want a brand new year to turn over a new leaf.
Why New Year’s Resolutions Matter
Before you skip over to the fun part, we deem it necessary to address thewhybehind every new year’s resolution. For many, resolutions might seem like massive lifestyle changes that are too difficult to attain. However, determining your goals for the year goes beyond giving yourself the feel-good factor of wishful thinking. It’s about understanding what’s right for you.
Not only do you need to know what you want to accomplish, but seek clarity on how you can accomplish it. Dr Gail Matthews examined in herstudythat people are 42 percent more likely to achieve their goals when they write them down or share them with someone else. It’s no wonder so many people keep journals and create vision boards for themselves.
As Theodore Roosevelt once famously said, “Believe you can and you’re halfway there.”
New Year’s Resolutions For Older Adults
Explore 22 healthy resolutions to add to your list for 2022:
1. Begin every day with positive affirmations
How you begin your day will set the tone for the rest of it. Start your morning by verbalising positive statements out loud.
Here are 3 example statements:
- Today will be a good day.
- I feel healthy and strong today.
- I am so grateful to be alive.
Waking up early will facilitate this exercise because you will not feel the need to rush or panic. It also helps to say it with conviction and mean it for yourself. If you find them hard to remember, you could keep little notes in a jar on your bedside.
2. Replace bad habits with good ones
Do you have a bad habit that you find impossible to break? Instead of trying to eliminate your bad habits, look for a creative way to replace them.
First, identify your triggers. More often than not, bad habits are formed to cope with stress or boredom. Then, handle the triggers by choosing a substitute or changing your environment. If TikTok videos are causing you to lose sleep, uninstall the app or keep your phone in another room during bedtime.
They say it takes 21 days to kick a bad habit, but some habits like smoking or drinking alcohol are harder to break and can lead to addiction. Another coping method is to practise mindfulness.
3. Start eating healthier
Give your body the nutrition it deserves by eating well-balanced meals and monitoring your calorie intake. Generally, one should incorporate healthier varieties in their daily meals such as fruits, vegetables, whole grains, and fish.
If you have a health condition, however, find out what types of foods you should or should not incorporate in your diet. For instance, pre-diabetics anddiabeticsshould eat more fibre-rich foods that will help you eat less and slow sugar absorption.
4. Plan your meals ahead of time
If you’re busy and cooking takes too much time, considermeal planning. This concept is also known as meal prepping that is pre-planning whole meals ahead of time. You get to save time with fewer trips to the supermarket and be more intentional about what you put into your body. It will also save you from reaching out for faster, unhealthy options.
Find a day in the week when you are most available to prepare your meals. Choose between making individually-portioned batches or preparing ready-to-cook ingredients for an entire week. Try looking for new recipes online or exchange healthy ones with friends.
5. Do some mental exercises
It’s normal to forget things once in a while. In fact, memory loss is normal in the ageing process. That said, nothing should stop you from keeping your mind healthy and sharp.Brain exercises, or mental exercises, can improve certain cognitive functions such as memory, reasoning, problem solving and information processing speed.
Some exercises to keep your ageing brain mentally fit include:
- Drawing a map of your neighbourhood or town
- Solving a jigsaw or crossword puzzle
- Playing a game of chess or checkers
- Practising mental mathematics
- Listening to classical music
6. Find a workout routine that fits you
Exercising is always at the top of anyone’s list of resolutions, and yet, people find it to be one of the most challenging routines to keep up with. Perhaps it’s because you haven’t found the right programme that works for your age, lifestyle and body type.
Some of thelow-impact, joint-friendly exercisesfor seniors include water aerobics,tai chi, stretching, and walking. These exercises can keep your body strong and free from injuries. Inversely,exercises seniors should avoidare squats with weights, long-distance running and abdominal crunches.
Besides, you could also try fitness classes for seniors like Activ50s andGolden Age Senior Yoga.
7. Get disciplined with regular health screenings
Have you been slacking on your routine checkups?Health screeninghelps to detect any signs of diseases early, making it easier and more effective to seek treatment when it is needed. That is why many doctors advise against skipping your checkups, especially as you grow older or have a health condition.
Basic wellness screenings are important across life stages but especially so for an older person. Take a look at theserecommendationsfor health screening tests by age. Remember, prevention is better than cure.
Need help with your medical appointments? Check out ’smedical escort serviceor preventivehealth screening packages.Fill the formbelow for a free consultation.
8. Start journalling with a purpose
A journal is a wonderful tool that one could use for stress management and self-exploration. If you’re battling any medical condition or mental health issues, keeping a journal helps you track your progress, symptoms and improvements. Additionally, it gives more insights into your day for your doctor or caregiver.
Besides that, gratitude journals or art journals allow you to express yourself better and give you a sense of purpose.
9. Create a long-term strategy for retirement
Like many senior adults, you might be picturing a debt-free future in a dream retirement home in Penang or Ipoh. However, dreams can be far from reality without a proper plan, especially when you don’t have the money to make it happen.
Creating a long-term strategy ahead of time can save you a headache in the future. It can be a stressful time deciding between paying down your debts or saving up for retirement. As such, speak to a family member or hire a professional to help you create a plan for your next stage in life.
10. Start (and complete) a D-I-Y project
Do-it-yourself (D-I-Y) projects are so much fun and come with many benefits:
- Boost problem-solving and decision-making skills
- Foster self-esteem and self-expression
- Helps you save some money
- Keeps you active
There are a ton of senior-friendly ideas you could try like painting by numbers or knitting a sweater for yourself or your grandchild. You could even give your home a makeover with the help of your family or caregivers. For a start, switching the door levers and making wider passageways can accommodate your evolving needs as an older adult.
11. Get savvy with digital workshops
In a world of smartphones and AI technology, seniors are required to hone new skills to keep up with the digital age. Support interventions and programmes can offer guidance to seniors to lead independent lives in navigating cashless transactions, self-service and QR codes.
The several initiatives by the government and local communities are:
- Upskill Malaysiais a digital platform that houses development programmes by the government for a wide range of skill areas like creative design, communication and media, law, management and so on.
- Bengkel Teknologi Seniorprovides free digital literacy classes for senior citizens that will empower them to use mobile apps and protect themselves against scams and fraud.
12. Reserve some “me time”
Do you take time out of your day to spend time being on your own? Taking time alone is the conscious effort of being present with yourself. It removes you from the hustle and bustle of life and allows you to explore the things that add value to you.
“Me time” could come in the form of leisure activities like going for a bike ride or going shopping. They could also be therapeutic activities like a spa night or a meditation exercise. Just 20 minutes a day can do wonders for you. Your body and mind will thank you for it!
13. Get a pet for companionship
Pets are bundles of joy, just wrapped in fur (or scales, depending on the animal). Owning a pet provides many benefits for seniors. They encourage physical activity like walking and playtime, and act as perfect little companions to keep you occupied if you live alone.
The top pets for seniors are cats, dogs, birds and fish. And they don’t have to be too costly. Visit the nearest animal shelter to adopt your furry friend. If you have a disability or health condition, consider pet therapy or service animals that are trained to assist you with mobility needs and emotional support.
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14. Have quality rest or sleep
Getting rest on the other hand goes beyond taking a break from work and doing something you enjoy. It is an intentional stepping away from any kind of activity to relax and recharge.
Good sleep hygiene is a vital component of your overall health and well-being. Adults over the age of 65 should be getting7-8 hours of sleepevery night. However, many older adults get much less sleep than they need. This is because their ageing bodies produce less of the chemicals and hormones required for sleep.
Thus, it is important to go to bed at the same time every night to adjust to a natural sleep rhythm. Take natural foods to improve your sleep like chamomile tea or warm milk.
15. Join a club or society
As you grow older, you’ll notice that your social circle begins to shrink. Yet, as social beings, we all need to feel a sense of belonging through our connections with family, friends, and other relationships. All the more so for seniors who tend to be more susceptible to social isolation.
Ever thought about joining a club or society in your younger years but didn’t have the time? Now’s the perfect time to do so and make new friends for life. Explore a community class, a book or movie club, or a senior society. Such social groups often offer leisure activities likemahjong, bingo and field trips to help keep seniors stay active and engaged.
16. Reconnect with old buddies
New friends are fun to make, but our oldest and dearest friendships are irreplaceable. Perhaps you’ve moved away from your hometown and have lost touch with your high school best friends. Whenever you’re ready, try reconnecting with your old friends.
Giving them a call would be an ideal option if you still had their phone numbers. If not, then you can easily search for them online for their email addresses or Facebook profiles. Invite them over for a coffee, crack open your old photo albums and laugh your heart out reminiscing about your priceless memories.
Kenny Roger’s golden oldie still rings true:
When somebody knocks at the door
Someone new walks in
I will smile and shake their hands
But you can’t make old friends
17. Do some charity work
If you’re able and available, consider giving back to the community by donating to or volunteering at a charity. Not only will social activities surround you with other people, it will keep your body healthy and boost your confidence.
Interested in taking up volunteer opportunities? Check out the places that need people like you:
- Local food banks and community centers likeKechara Soup KitchenandDaily Bread Food Bank
- Orphanage children homes that need help with transportation, meals or mentoring
- Centres for the disabled communities likeMajudiri ‘Y’ Foundation For The Deaf,YMCA KLandEden Handicap Service Centre(Penang)
- Pet shelters likeSPCAandPAWS
18. Invest in wearable technology
Wearable technology brings a revolution in fitness and health monitoring that benefits people of all ages. If you’re looking to have freedom and flexibility in your daily living, these devices make senior care all the more efficient and effective.
A few examples include:
- Smartwatches that come with vital signs monitoring, advanced fall detection and emergency alerts, e.g. The Apple Watch 4, Samsung Gear 3 and Fitbit
- Smart socks for seniors with mobility issues which tracks their movement and contact with the ground
- Tile tracker which allows you to locate any misplaced items easily with just one ring
19. Grow your own food
Groceries getting a bit too expensive? With world food pricesgoing up 30% in a year, it’s time to get creative with your savings. Start your very own garden project by growing your own food at home and enjoying fresh produce. It’s a lot of work, but it’ll be worth it. Plus, you’re growing one other thing too while you’re at it—and that’s knowledge!
You can plant a variety of fruit, vegetables, tea and coffee. Here’s a tip: Study thedifferent planting methodsto understand which species would thrive in our Malaysian climate.
20. Minimise your lifestyle
Out with the old, in with… minimum. Becoming a minimalist means simplifying your lifestyle to free yourself from the clutter and keep only what serves a purpose to you. Have a storeroom or attic filled with old belongings? It’s time to channel your inner Marie Kondo.
It’s not too difficult. Take these 3 steps to become a minimalist:
- Declutter your home by getting rid of hoarded possessions from the yesteryears. You can choose to sell, recycle or donate your goods.
- Upcycle any materials like plastic, glass, tin or paper by turning them into house decorations or items to sell.
- Downgrade or cancel any unnecessary memberships or subscriptions that you no longer need
21. Discover other income sources
If you are retired or if you have the extra time on your hands, look for ways to get an additional income stream. Whether you want to earn more money or use your time wisely, there are tons of ideas to explore thanks to new technology:
- Become a personal shopper
- Take up freelance writing jobs if you have great writing skills
- Start a blog or vlog about something you are passionate about
- Make and sell things online
- Become a paid test user for different products and services
22. Stick to your house cleaning schedule
Last but not least, come up with a house cleaning schedule and stick to it.At first, this task will seem daunting but once you’ve formed the habit, these tasks will get easier with time. If you’re dealing with mobility issues, split the workload with housemates or family members to encourage cooperation and save time.
Figure out which areas in your house need regular cleaning and build a list. Then, decide how often you want to clean and put that on a weekly or bi-weekly roster.
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References
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