Our bodies and minds undergo changes as we age, but that doesn’t mean we can’t remain healthy and active. If we are optimistic, our golden years can be the best.
These are ten tips that will keep you healthy, active, and energetic as you age.
1. Power Your Body with a Balanced Diet. My diet has become something I’m known for – taking it seriously.
Healthy eating is even more important as we age. Our bodies are not as effective at nutrient uptake as they once were, so it’s twice as important to nourish our bodies nutrient-rich foods.
A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fat provides our bodies with the vitamins and minerals they need to function at their best.
I have also learned that eating colorful vegetables and fruits with meals provides important nutrients and variety and enjoyment to food. Eat at least five portions of vegetables and fruit in a daily diet.
Dark green leafy vegetables like kale and spinach are good, packed with vitamins A, C, and K, and key minerals like iron and calcium.
Lean protein sources such as chicken, fish, beans, and legumes maintain muscle mass, which decreases with age. Omega-3 fatty acid sources in fatty fish such as sardines and salmon maintain brain and heart functions.
Fiber in whole grains that breaks down food maintains balance in blood sugar levels. Replace refined grains with products such as whole wheat bread, brown rice, and quinoa.
Don’t miss drinking water throughout the day. When we get older, the sensation of thirst disappears and dehydration is something very normal. I keep a water bottle with me and keep sipping.
Perhaps keep a food diary to note what nutrients you are consuming and make sure you are receiving the quantities your body requires. This can also serve to discover any sensitivities or food patterns that will impact your health.
2. Be Active through Regular Exercise
Exercise is the cornerstone of healthy aging. It preserves muscle mass, enhances balance, contributes to cardiovascular well-being, and enhances mood.
The key is to discover the type of activity that you like and can do regularly.
Choose a program that consists of aerobic exercise, strengthening exercise, and stretching exercises. Walking, cycling, and swimming are excellent low-impact exercises that are perfect for cardiovascular fitness without putting too much stress on your joints.
You need exercise to strengthen your bones and muscles. You don’t need to do heavy weight lifting – exercises with your body weight or with resistance bands are equally effective.
I’ve included exercises like squats, wall push-ups, and leg raises in my morning routine, and I’ve noticed a huge increase in my strength and balance.
Range of motion and injury risk are reduced by stretching or yoga. Some light stretches to warm up my joints and muscles start out every one of my days.
For me, I’ve discovered that attending a senior fitness class gets me moving and provides a great social connection. Encouragement and support from the other individuals in my class make exercise more fun and supportive.
For 150 minutes or more of moderate-intensity aerobic physical activity, or 75 minutes or more of vigorous-intensity aerobic physical activity and muscle-strengthening activity on two or more days a week. Increase the intensity and duration of activity over time.
Always consult your health care professional in case of new exercise if you have an existing medical condition.
3. Prioritize Mental Stimulation. Keep saying Yes.
Mental alertness is just as important as body care. Mental exercises sharpen the mind and maybe even slow down the process of mental deterioration that occurs with age. Reading is one of the better ways to exercise your brain. I attempt to read whatever is available in different forms like fiction and non-fiction to be at ease with different ideas and thoughts.
Having a book club membership will bring some social interest to your reading activity and provide an opportunity for some stimulating discussion.
Brain teasers and puzzles are great sources of cerebral play. Crosswords, Sudoku, and jigsaw puzzles stimulate multiple brain functions.
I’ve made it a habit to work crossword puzzles in morning coffee time, and I find it as a morning pick-me-up.
Acquiring a new skill or hobby is great for brain health. It keeps your brain working to create new neural pathways and can also be an ego booster.
I have been learning the ukulele, and while it’s been challenging, it’s been worth it.
Figuring out chord charts and strum patterns has quickened my mind and made everyday life less weighty.
Try learning a foreign language. Learning a language uses so much mental energy and has actually been proven to improve memory as well as mind flexibility.
There are various courses and computer programs that enable one to learn a language effortlessly as well as in an entertaining manner.
Strategy games such as chess or bridge will improve your thinking and memory. I have started going to the local chess club, and the mental strain of planning ahead and knowing the plan that your opponent has in front is difficult.
The secret is to keep your brain active at all times. Daily, learn something new however small.
A new word, a piece of history, or a simple skill can.
This continuous learning habit sharpens your mind and keeps it inquisitive.
4. Establish Social Relationships. Friends and fun are the best medicine.
Social interaction maintains cognitive functioning and emotional well-being. Good social relationships have been linked with enhanced health and longevity.
Keep up with family and friends. Ongoing chat, face-to-face, by telephone, or via video conferencing, keeps up social relationships.
I have learned how to employ video calling in maintaining a connection with faraway grandchildren, and it’s been a life-saver for preserving those wonderful relationships.
Get involved in local community groups or clubs. Perhaps this is a book club, garden club, or historical group.
These provide social contact and mental stimulation.
I’ve also volunteered with a group of bird-watching enthusiasts in my local community, which has been a fantastic way to socialize with others who are as passionate about the outdoors as I am.
Offering to do something that you like may make you feel like you belong to society and are included. Volunteering is an effective way of networking and giving back to society.
I volunteer a day a week at a food bank and the volunteer camaraderie and appreciation of the clients have been extremely fulfilling.
Structure intergenerational activities. Working with youth generations can bring fresh ideas and keep you up-to-date with what’s popular today.
I participate in an inner-city school mentoring program, mentoring students based on my work experience.
Their passion and curiosity are infectious and keep me young at heart.
Don’t overlook the importance of casual social contact. Hanging out with neighbors, visiting with supermarket cashiers, or attending community events all contribute to a sense of social connection.
If mobility is a problem, investigate online forums that interest you. There are several forums and social networks that explore some hobbies or life circumstances and offer a platform of connection and communication.
Healthy and encouraging relationships are more precious than numerous acquaintances. Strive to have supportive relationships.
5. Manage Stress and Practice Mindfulness. Are you looking after yourself?
Chronic stress can have negative impacts on mental and physical health. With age, it is essential to adopt good habits of stress management into our daily lives and imbue mindfulness into our schedules.
Mindfulness meditation is an excellent resource in reducing levels of stress and improving wellbeing. I have found that starting the day with a 10-minute mindfulness meditation to prepare for the day ahead.
It’s a simple habit that’s actually made me more efficient at dealing with day-to-day issues.
There are so many apps and websites that have guided meditations if you’re a complete beginner.
Deep breathing can be done anywhere and everywhere to relieve stress. 4-7-8 is an excellent breathing exercise: breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds. Do it 4 times.
This practice assists in stimulating the body’s relaxation response and is beneficial at bedtime or during a stress scenario.
Slow yoga or tai chi blends movement and consciousness, creating relaxation and balance. I have been attending a weekly senior’s yoga class, and the blend of slow stretches and conscious breathing has relaxed me and quieted my body’s tension.
Nature outdoors is soothing to the body and mind. I walk outside every day along a park and notice what’s around, within earshot, and smelling.
This walking practice of being present holds me present and less worried and anxious.
Creativity in the form of painting, knitting, or gardening can be soothing and stress-free. They place you in the moment and allow you to be creative.
I’ve recently begun watercolor painting, and I love blending the colors and making the pictures as a soothing and fulfilling activity to do.
Journaling is also a stress-reducer. Writing things down, so to speak, has the ability to work through the feelings and offer a proportion of infuriating problems.
Personally, I do practice a gratitude journal and writing down three things a day for which I am grateful.
It’s caused me to look more optimistically at my life even on difficult days.
Stress management is a skill that improves with experience. Be patient with yourself while experimenting with different techniques and learning what works best for you.
6. Value Sleep Quality. I so need my sleep.
Sleeping patterns may also alter as we age, but quality sleep is paramount to the health of an individual. Poor-quality sleep has been linked to increased risk for dementia and chronic disease in old age.
Sleep between 7-9 hours at night and be consistent. Relaxing at the same time every day keeps your internal clock ticking. I have been successful with creating a relaxing bedtime routine. I turn the lights down, avoid screens an hour before bedtime, and read a book sipping herbal tea.
These little routines remind my body to relax.
Make your bed sleep-friendly. Make your bedroom cold, dark, and quiet.
Invest in a good mattress and pillows that will support your body well.
I’ve discovered that using blackout curtains and a white noise machine has been a huge help for me.
Be careful what you eat and drink in the evening. Avoid caffeine and heavy foods close to bedtime.
Alcohol will initially knock you out, but then it’ll wake you up in the middle of the night.
Exercise daily, but do it frequently enough that you aren’t doing it within a few hours of bedtime. Do your intense exercise regimens at least a few hours prior to bedtime. Some soothing evening stretches or some yoga can relax the body and allow for sleep.
If you cannot sleep, don’t climb into bed rolling and turning. Get out at 20 minutes and sit up quietly and read or listen to relaxing music until sleepy.
Consult your doctor if still you cannot sleep. He/she can help determine if there is a underlying cause and will refer to necessary treatment or changes in your way of living.
7. Stay on Top of Preventive Care
Regular doctor visits and preventive care allow any likely health problems to be detected at an early phase, prior to their becoming serious. Preventive care later in life is even more important to preserve good health and a quality life.
Make regular physicals an annual appointment with your own doctor. The visits are when you can ask questions about any problems, talk about medications, and get caught up on recommended screenings and vaccinations.
I am going to schedule my annual physical for each January so I do not forget this valuable checkup.
Follow ordered medical tests. They include:
• Colonoscopy for colorectal cancer screening
• Mammograms for breast cancer screening
• Bone density tests for osteoporosis
• Vision test for vision change monitoring and screening for conditions like glaucoma
• Hearing assessments for hearing loss early treatment
Don’t forget about dental health. Twice-a-year dental cleanings and check-ups are the same as oral health, and oral health is the same as overall health.
I have dental check-ups twice a year to maintain my oral health.
Keep up with your vaccinations. Influenza, pneumococcal, and shingles vaccinations are especially vital for older adults.
Talk to your health care provider about which vaccinations are right for you according to your age and health issues.
Keep an eye on your blood pressure on a regular basis. High blood pressure does not have any symptoms but it will create hazardous health conditions if not controlled. I do this at home using a home blood pressure monitor between doctor visits.
Be an active partner in reminding your healthcare provider about new physical, memory, or mood changes.
Early treatment many times can lead to better results.
Keep a health diary to note appointments, medications, and symptoms or concerns to bring up with your healthcare provider. It also will remind your healthcare provider about issues on visits.
Preventive care is one way of staying healthy and detecting problems early. Taking control of your health care can lead to better health and quality of life in the future.
8. Manage Chronic Conditions Properly
If you have chronic diseases, it is very important that you follow your doctors so that they can manage them properly. Good management will improve the quality of your life and prevent complications.
Take medication as per dosing schedules. Carry pill boxes or use cell phone applications reminding you of doses when you are supposed to take them at the right times. I carry a weekly pill box and set reminders on my cell phone and never miss a dose.
Monitor your symptoms and report any changes in them to your doctor. This information can assist your doctor in making any change in your treatment plan.
I maintain a diary of my symptoms for my arthritis, recording pain and any condition that appears to impact my symptoms.
Modify your lifestyle as required in order to preserve your health. This may be through adjustment in diet, adjustment in exercise, or control of stress.
Having been an arthritis sufferer, I’ve learned it’s a matter of balance – balancing between rest and activity and using assistive devices when you need to. It is a matter of learning to adapt and doing what you can do so that you can continue to do what you want.
Schedule and keep follow-up appointments with your health care team. Follow-up appointments are an opportunity to check on how your treatment is progressing and make adjustments when needed.
Take time to learn about your conditions. Knowing about your health conditions helps you make sound decisions about your care.
I have found that going to support groups for my illnesses has been both a source of information and motivational influence.
Talk about taking self-management classes for chronic illness. Self-management classes have been proven to improve health and quality of life in older adults.
They usually address pain management, healthy eating, exercise, and communication as a team.
Get it when you don’t need it. This can mean relying on caregivers or family members to help with activities of daily living or to keep you on your medication regimen.
Accept help when you need it to help reduce stress and allow you to focus on your health.
Focus on the positive and what you can do, rather than on what you can’t do. Positive thinking can also be a large part of how you live and deal with long-term conditions.
Long-term condition management is an ongoing process. Be kind to yourself and praise small success in your health management.
9. Embrace New Technologies
Technology is also a great friend when it comes to maintaining independence and enhancing quality of life as we age. There are many pieces of equipment and apps, ranging from medication reminders to exercise trackers, available to assist us in aging well.
Tablet PCs and smartphones offer the limitless apps that are perhaps the secret to better health and well-being. I was an initial skeptic of the smartphone but now utilize it for the whole range of activity from tracking daily steps walked to creating my weekly grocery shopping list.
It is amazing how technology can simplify so much of the everyday routine.
Wrist wearables have the capability to track physical activity, heart rate, and sleep. I personally have a fitness tracker so that I can keep track of day-to-day steps and exercise heart rate.
All this data it tracks has assisted in motivating as well as keeping me in check in front of myself and also my exercise routines.
Medication reminder programs can avoid missing medicine at the correct time. Some even offer the choice of monitoring side effects or symptoms so that this is brought to the attention of the health care provider.
Telemedicine websites have made it feasible to visit with health care providers from the comfort of one’s home. This would particularly be useful for follow-up visits or for minor illnesses.
I have also used telemedicine for speedy side effect consultations with medications, and that’s a time and travel saver.
Technology in the smart home can be secure and convenient. A voice assistant will remind you to take your meds, turn the lights on or off, or even call for help in an emergency situation.
I have installed voice-controlled smart light bulbs, which have enabled me to walk around the house safely in the dark.
Brain training apps feature games and puzzles that are supposed to challenge brain function. Although long-term benefit is being studied, the apps are an enjoyable way to get your brain working.
E-readers enable you to enlarge print when reading and carry your entire library of books with you everywhere. I simply love my e-reader for ease and the ability to instantly download new books.
Social networking sites can bring together friends and distant relatives. I utilize social media for sharing photos for my grandkids and following their lives.
It is alright to pick up new technology at your own speed. The city center and most libraries offer a free technology class for seniors.
Use the service to get used to new gadgetry.
10. Stay Positive. Such a big subject and so important.
Attitude helps shape your attitude toward aging. Your gratitude attitude can mean healthful results and long life.
Be gentle to your life. A gratitude diary reminds me of the small things in life.
Whether a beautiful sunset or a supporting hand by a neighbor, being mindful of such occasions keeps one in a positive frame of mind.
I write down three things daily I am grateful for, and this has made a tremendous amount of difference to my mood and attitude in general.
Practice self-kindness. Be kind to yourself and recognize that it is difficult to age.
Avoid judging the ability to adapt. Instead, learn to adapt and find new things to appreciate about life.
I started being kind to myself in the process of adaptation for a change in knowledge or adjustment of the body.
Have a sense of purpose. Do something that makes your life meaningful, like volunteering, hobbies, or visiting with friends and family.
Having something to do and something to look forward to can be motivating and feel rewarding.
I also volunteer at the local animal shelter, which also gives me a sense of purpose and happiness.
Practice lifelong learning. Learning and continuous development can add value to life and help keep a positive attitude.
I’ve also taken online courses in subjects I’ve always been interested in, which has opened up new hobbies and kept my mind sharp.
Surround yourself with positive people. The attitude of those you’re around can really influence your attitude.
I socialize with life-positive friends and limit exposure to negativity.
Re-frame negative thoughts. If something is wrong, try to find the lesson learned or silver lining in it.
This is not burying one’s head in the sand in the midst of adversity, but facing it with optimism.
When something goes wrong, I tell myself, “What can I learn from it?” or “How can I be better because of it?”
Do what you love to do. Create time for hobbies, interests, and activities that bring you joy.
I have resumed my painting hobby, and the creativity gives me such happiness and maintains a positive mood.
Laugh a lot. Humor and laughter can be wonderful tools for maintaining a positive attitude.
I try to watch comedies, exchange jokes with friends, and laugh at what happens around me.
Laughter is indeed medicine.
Developing a positive attitude is a skill that anyone can learn through practice. Be kind to yourself and recognize small steps in altering your attitude.
Frequently Asked Questions
What are the most suitable exercises for older people?
The older person is also ideal for low-impact activities like cycling, swimming, and walking. Resistance training with light weights or resistance bands is also very crucial in sustaining bone density and muscle mass.
Always talk to your doctor before starting any new exercise program.
How do I maintain my memory as I get older?
Mental exercises with puzzle, reading, and learning are keeping minds sharp. Diet, exercise, and sufficient sleep keep brains healthy.
What are the foods to eat for healthy aging?
The healthiest foods are fruit, vegetables, whole grains, lean protein, and healthy fat. Foods that are high in antioxidants, like leafy greens and berries, are particularly healthy.
Omega-3 fatty acids in fish can be beneficial for the brain and heart.
How much sleep should an older adult get?
All adults, including older adults, need 7-9 hours of nighttime sleep. As one ages, routines change, but notice how you feel refreshed, not hours.
Can socializing influence the health of older adults?
Actually, social interaction was linked to better mental function, mood, and even life longevity among the elderly. Social interaction every day can be a key ingredient of happiness and health.
What are warning signs of mental impairment?
Trouble with short-term memory, problem-solving or planning trouble, getting lost as to place or time, and change in behavior or mood are warning signs. If you’re experiencing any of these, talk about them with your health care provider.
How often must the elders undergo health check-ups?
In a general way, the elders must undergo a complete check-up of their health once every year. More often than that is based on individual cases and on your doctor’s recommendation.
What are the benefits of meditation in older adults?
Meditation can decrease stress, improve sleep, improve cognitive function, and improve overall well-being in older adults. Meditation is a simple procedure with great health benefits.
How can I avoid falls with aging?
Exercises of strengthening and balance, removal of hazards in the home, proper lighting, and assistive devices as necessary can all be utilized for fall prevention. Your doctor can discuss a fall risk assessment with you.
Is it ever too late in old age to quit smoking?
Never too late to quit smoking. Health can be restored and risk of smoking-related disease decreased at any age by quitting smoking.
Discuss quitting smoking with your doctor in a manner that will be most effective for you.
Key Takeaways
• Healthy diet rich in fruits, vegetables, whole grains, and lean protein
• Exercise on a regular basis, both aerobic and strengthening
• Mentally challenge yourself with new learning, puzzles, and social activity
• Manage stress through presence and relaxation
• Sleeping environment and sleep quality
• Take an active role in your own health by undergoing regular check-ups and preventive screening
• Take proactive control of chronic disease by being actively involved with health care providers
• Embrace new technology with the potential to improve health and independence
• Maintain a positive attitude with a sense of gratitude and personal growth
• Form healthy interpersonal relationships and engage in pleasant and meaningful activities
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