Healthy Aging in Frontenac County: The Power of Preventative Maintenance

Kelli McRobert | Jan 16, 2025

Aging is an inevitable part of life, however, is how we age largely within our control?

In the fall, we discussed a new opportunity with the Sharbot Lake Family Health Team to do Cognitive Assessments with Heather Stinson, and this month we are meeting up with Ab Campbell a new local Health Promoter. Ab has joined the Medical Centre team two days a week and has the credentials to back up the customized plans he builds for his clients.  With a Master’s in Kinesiology Integrative Biosciences and a B.A. in Kinesiology with a minor in Psychology, he rounds out his training with certifications in fitness instruction and Personal Training Specialist in health science, nutrition, exercise prescription, biomechanics and rehabilitation.

My first visit was thorough and informative as we worked through questions and discussions on goals, any restrictions I may have had, diet, and current lifestyle choices.  He explained how he creates a personalized fitness and lifestyle program tailored to my needs physically, and nutritionally.  My goals were quite simple, I was hoping to reduce arm flaps, build up some strength, and redistribute some of the fluffy bits to a leaner more toned, over 55 (let’s be honest) physique.

As we chatted a bit further, he was very keen to share his knowledge and experience on resistance training and research-based guidance, adding good fats to my diet, and customizing how we would track and maintain motivation throughout this journey.

He was attentive and helped me determine the right approach to maintaining my health, vitality, and mental sharpness well into my later years. He understood that even though I was quite ‘active’ (pickleball addict), a plan would have to be simple, quick, and easy to understand for me to consistently follow it.

For me, I needed to have some accountability, challenges, and goals, so I report back in a fun iPhone True Coach App to log my successes and note any struggles.

So here are the general areas I am working on, which I can adapt as each day unfolds. Everyone’s program will be slightly different based on their specific needs and abilities.

Resistance Training -added with some cardio

Resistance training, often overlooked, is crucial for maintaining muscle mass and bone density as we age. Incorporating exercises like weight lifting, resistance bands, or body-weight exercises into my routine can help improve strength, balance, and mobility. Not only does this reduce the risk of falls and injuries, both of which I had recently, but it also boosts metabolism, aiding in weight management (maybe reducing my muffin top, and tightening my chicken flaps). I hit the sauna afterward for a good cleansing sweat.

Food -meat, fruit, veg with some wiggle room

Good nutrition is another pillar of healthy aging that I continue to learn about.  I find the information a bit overwhelming and Ab was able to keep it simple and devise a plan that I could stick to. ‘A diet rich in whole foods, such as fruits, vegetables, lean proteins, and healthy fats’, Ab explained, ‘provides the necessary nutrients to support overall health’. Omega-3 fatty acids, found in fish (krill oil, algae, & fish oils), are particularly beneficial for brain health. At the same time, adequate intake of minerals and vitamin D supports bone health, mood regulation, and fat loss and improves markers associated with aging. So, I am adding a multivitamin and oils to my daily routine, and reducing sweets and carbs (mostly).

Staying hydrated is equally important, as dehydration can lead to a host of health issues, including cognitive acuity/performance. Yet, even today, I don’t drink enough and may have to find a way to hydrate with broths or teas.

Preventative Maintenance

I continue with preventative maintenance which I feel is the unsung hero of healthy aging. Regular health check-ups, and screenings, can catch potential issues early, allowing for prompt treatment and better outcomes. Cognitive assessments are especially important as they can help identify early signs of memory loss or cognitive decline, enabling timely intervention. As mentioned before, Heather is the local Occupational Therapist with her Master’s in Occupational Therapy and a certified Montreal Cognitive Assessment (MoCA) Administrator. She is currently working on her certification in Cognitive Behavioural Therapy for Sleep (CBT-i) to offer additional support to her patients. We are fortunate to have many good local practitioners who offer therapeutic care from head to toe.

Staying Mentally Active

Keeping the mind active is just as important as physical exercise. Engaging in activities that challenge the brain, such as puzzles, reading, or learning a new skill, can help maintain cognitive function. Social interactions like Diners Club, book clubs, and volunteering are also vital for mental health, as they provide emotional support and mental stimulation.

“The Sharbot Lake Family Health Team noted that… “in addition to one-on-one consultations, Ab will lead small group sessions that encourage community engagement and peer support. These sessions will cover fitness and nutrition education while also providing strategies for stress management and motivation to enhance mental well-being. His skills in goal setting and motivational interviewing will help patients overcome barriers to exercise and develop sustainable healthy habits.” 

“Ab is passionate about working with diverse populations, including those managing chronic conditions. He aims to make exercise enjoyable and accessible for everyone by designing safe and effective exercise programs suited to individual abilities and limitations.”

Research has proven that healthy aging is about making informed choices and taking proactive steps to maintain physical and mental health. By adding resistance training, following a balanced diet, and engaging in preventative maintenance, including cognitive assessments, we can ensure that our later years are as fulfilling as possible.

It's never too late to start; after all, the journey to healthy aging is a lifelong adventure, and my adventure has only just begun.

Thanks, Ab!