Health – 5 steps to live well in the marginal decade

A certain level of fear affects us about the latter stages of aging, yet for most I suspect it is more to do with a loss of function than the loss of life. The prospect of death itself doesn’t trouble me per se, it is more the process of dying that would command my attention. 

I want to take a swing at this seemingly heavy topic with a different perspective. So often we talk about the years of life, instead of the life in those years. Though we may never know when our time comes, it’s safe to say we live in an aging population. As we age what sort of quality of life do we wish for ourselves, or those closest to us? Can we influence that quality of life in our younger years and, if so, how? 

Recently the term “marginal decade” was coined in reference to the last decade, whenever it may be. The research around this is still developing but hypothetically, we can prepare today for the quality of life we maintain in the marginal decade. If you want to live independently you will have to be able to do the following:

1. Walk around the supermarket comfortably. 2. Carry 5-10kg groceries from supermarket to the car, then into the home. 3. Get up or down stairs with relative ease. 4. Shower, self-care and dress yourself independently. 5. Stay cognitively sharp

So let’s back pedal and consider how we may need to address these aspects now. 

Walking – In our 40s, we should tolerate a 5-8km aerobic walk. In our 60s-70s, it might go down to walking 2-5km at a comfortable pace.

Lifting weight – I personally believe physical strength is the most important thing to maintain as we age. As a 30-40yr old we may be able to carry 25kg+. At 40-50yrs it could be 20kg. In our 60s carting 15kg around should still be possible. 

Navigating stairs – In our 30s this could be performing 20-30 squats or lunges in a row. As we age that might reduce to 10-15 reps.

Independent self-care – A key aspect of this is balance! How long can you stand on one foot? There is great research for age-matched balance to test yourself against so check them out!

Mental Agility – Challenge yourself mentally! Learn something new, an instrument or language. Read books! Play sudoku. Perhaps most importantly, stay socially engaged as this is shown to be one of the best ways to avoid neurodegenerative conditions.

Then there are healthy food choices, sleep more, stress less, read more etc. Of course the list of “how to live” is endless, but I’m convinced that anything is better than nothing, no matter how small.

Ultimately end of life will come to all of us. Though the exact circumstances are out of our control, much of what we may hope for can be influenced in our life choices now. As a husband, father, and advocate for all things healthy, I would encourage everyone to consider the small things that can be done now, that make a big difference in our marginal decade.