Staying independent is a goal most of us share. As much as possible, we want to manage our affairs, make our own decisions and avoid moving out of our homes. Many factors affect the likelihood of our functioning independently. Some, like disabling illness, dementia, impaired leg mobility and visual loss, are mostly beyond our control.

However, three particular factors that affect independence are very much within our control. They are: 1) our level of mental activity, 2) our level of physical activity, and 3) the extent of our social support network. We can use our knowledge of these factors to develop useful strategies for staying independent longer. Let's discuss each one in turn.

Strategy One: Stay Mentally Active
When it comes to preserving our intellectual capacity, "use it or lose it" appears to be good advice. That's because engaging in pursuits that make us think tends to maintain our mental acuity at a higher level, making it possible for us to function independently longer.

A study published in 2002in the Journal of the American Medical Association made this point clearly. Researchers divided 2832 seniors aged 65 to 94 into four groups. Each of three groups underwent training in one of three areas: memory, reasoning and processing speed (the speed at which new information is assimilated.) The fourth group served as a control; its members just underwent sham training sessions.

The results showed that participants in the first three groups exhibited definite improvement in the aspect of mental function in which they were trained. The improvement lasted well past the point at which training stopped. The control group did not improve.

Mental activity also appears to reduce one's chances of developing dementia. Researchers at Case Western Reserve University, for example, compared a group of people with Alzheimer's disease to an age- and sex-matched group without the disease. They found that the unaffected group had engaged more often than the Alzheimer's group in mentally stimulating pastimes like reading, doing crossword puzzles, attending classes and pursuing hobbies.

Strategy Two: Exercise Regularly
As most of us would guess, people who are physically active tend to function independently longer than sedentary people. This makes sense, since exercise is well known to be important for general good health. It is a key part of the treatment for many disorders, including hypertension, diabetes, heart disease, obesity and arthritis-to name just a few. Physical activity also benefits us mentally by improving our outlook and self-esteem, and by reducing stress, anxiety and depression.

There is even evidence that staying physically active improves our thinking and reasoning ability. For example, researchers at the University of Illinois divided 124 previously sedentary seniors into two groups: one worked up to an hour of walking three times a week, while the other group performed stretching and toning exercise only.

During the course of the study, participants were given tests to measure their ability to plan and complete tasks, and to make choices, then rapidly reconsider them based on changed circumstances. The walkers showed improvement in their test results, while the non-walkers did not. Many other published experiments have similarly shown that exercise tends to improve our mental function, which in turn helps preserve our ability to manage our own affairs.

Strategy Three: Nurture Your Network
Studies show that those of us who stay engaged with a network of family and friends and who participate in group activities tend to experience better mental and emotional well-being. Being socially active fosters life-affirming, positive attitudes. Depression and loneliness are less common. These benefits help us live productive lives despite what limitations we may have-in other words, they help us remain independent.

Beyond this, it is our network to which we turn first when we need help. Indeed, being independent does not require that we be able to do absolutely everything for ourselves. It does, however, require that we get help when we need it-help with things like transportation, homemaking chores, errands or personal care. If we have established strong connections with our family members, friends, neighbors, churches and community groups, we have a richer pool of resources to draw upon.

The lesson here is to seek out opportunities to build relationships and participate in activities with others. How? Plan group activities into your regular schedule. Find ways to share a hobby or pastime. Show genuine interest in others. When you're with people, adopt "host" behavior, not "guest" behavior: try to make others feel comfortable; introduce an acquaintance to someone new; help a friend get involved. In other words, nurture your network!

November 2003