As we grow older, our body goes through many physical and mental changes. While there are some ways to age well, there are some things that your body will experience regardless of how your lifestyle. So, you need to know what is normal for your body and what is not.
Living longer is not necessarily important but living healthy and happily longer is what your desire should be. Read our best healthy tips for adults to age well.
How to Stay Fit and Healthy After the Age of 60
The immune systems of senior citizens are not as good as they were at the peak of their youth. However, they can remain fit and healthy if they follow the right lifestyle. If you have stepped into your sixties and you are worried about your health then stop stressing. Taking stress is the first step that deteriorates your health.
If you want to age well and have a healthy body then incorporating the healthy lifestyle would be a great help. Here are the top healthy tips for all senior citizens to age well.
Stay Physically Active
Some physical problems come with age and you can prevent them by being physically active. Physical exercise is not only good for your body but also for your mind. You will stay happy, healthy, and independent by doing regular exercises. This increases mobility preventing falls and fractures and reduces the risk of diseases associated with aging.
By being physically active you can reduce the risk of heart disease, stroke, diabetes, and even cancer. And this is not enough, this also boosts your self-esteem, improves your sleep, and makes you feel more energetic. You won’t be dependable on anyone for anything. There is no need to do intense workouts. Here are the different types of exercises you can integrate into your daily routine:
- Endurance and aerobic exercises: These exercises such as hiking, swimming, and biking strengthen your heart and lungs.
- Balance exercises: Single-leg balance, tree pose, toe raises, etc. will improve coordination and build strength.
- Stretches or flexibility exercises: Some flexible exercises like yoga will keep you physically and mentally fit.
- Strength exercises: To keep your muscles strong, you should do strength exercises such as jogging in place, weightlifting, carrying groceries, punching, knee thrusters, basic squats, squat curl knee lifts.
It is advised to do 2.5 hours of physical exercise each week.
Intake Balanced and Nutritious Meal
A well-balanced diet prevents many diseases including heart disease, diabetes, and even cancer. So, you should avoid eating saturated fats, added sugar, and sodium. You will have to include proteins, vitamins, minerals, and nutrient food in your meal to have a healthy body and mind. This reduces the risk of age-related diseases.
You must watch out for what you eat and drink. A balanced diet meal is crucial to keep your gut health healthy and prevent chronic diseases. You should include lots of fruits, vegetables, whole grains, and a small portion of low-fat dairy products and lean meat. Here’s the list of what to eat and what to avoid if you want to have good health in old age:
- Have nutrient-rich food: Such as seafood, nuts, and plant-based protein.
- Say no to unhealthy additives: Such as added sugar, artificial sweeteners, or saturated fat.
- Eat more fruits and vegetables: It is found in research that eating fruits and vegetables every day can reduce the risk of chronic diseases.
- Stop or limit alcohol intake: if you drink then you must stop doing it or drink only two days a week in small amounts.
- Limit your food portion: Analyze how much you eat. Eating too much or a full platter is not healthy when you are aging. You will have to limit your food portion according to your appetite Ensure you are keeping an eye on how much calorie you are eating.
Schedule Regular Checkups and Take Care of Your Health
You should never neglect your health. Even if you don’t have any symptoms of any disease, you must get your regular health checkups done. Visit your doctors, dentists, eye specialists, and other health professionals to detect problems early and get them treated before the problems get worse. Get regular checkups done and stay up to date on your health screening and vaccination.
- Screening of your cholesterol levels, blood pressure, and heart-related issues. If you are facing any hearing or eye-sight issues then don’t forget to get the tests done. Early checkups can prevent long-term illness.
- Take only the medicines your doctors have prescribed.
- Being an older adult you are prone to catching diseases easily. Hence, you must stay away from encountering sick people.
- Before visiting the doctor’s clinic or a lab to get your tests done wear a mask and gloves. Also, wash your hands often.
Prioritize Your Physical Health
To live a healthier life, you must add some good habits and changes by prioritizing your health. You will feel good if you will take care of yourself. It is never too late or too early to prioritize your health. Start today to have greater and healthier benefits tomorrow.
- Take rest: It is said that an individual age above 65 needs 7-8 hours every night. However, every individual needs can be different. So, you must take rest or sleep that your body needs.
- Drink less/no alcohol: Studies have found that one drink for women and two drinks for men in a day is sufficient. However, it is also found that drinking one drink for both men and women is safe. Since you are aging, you should limit your alcohol intake or stop it altogether.
- Quit smoking and tobacco: Even if you have been smoking or chewing tobacco for a long time, you can add years to your life by quitting them.
- Practice good dental hygiene daily: Elderly people must follow a dental hygiene routine by brushing their teeth twice a day. Make sure to clean your mouth thoroughly. People using dentures ensure they fit properly to avoid any gum problems. Also, clean them regularly.
Care for Your Mental Health
You might not realize the importance of your mental health on your physical health but it is crucial to care for your mental health. Taking stress for anything at this age is not good for your physical health. Your chronic stress can damage the brain and body, including the parts of the brain involved in learning and remembering.
- Do regular exercise and meditation to stay stress-free.
- Speak to your loved ones if you are not feeling well and feeling stressed.
- Don’t be afraid to reach out to people as help is always available.
Embrace Aging
Aging is a natural process and an unavoidable part of our life. Whether you are going to live healthy or depressed depends on how to take it. No matter how old you are, you can always start caring for your health and embrace aging to make the most of it. It is that stage of your life, where you can explore all your interests that got buried in the toil. Now, it is time for you to fulfill all your wishes and dreams.
When it comes to maintaining your health when aging, remember that even small changes can lead to a healthier lifestyle and help you age with confidence and stay independent longer.
