As you age, the body undergoes a number of changes. The muscles shrink, bones lose their density and strength, and many experience joint pain. But there are things you can do to remain fit and healthy as you age. Keep reading to discover some of the most important things to include in your daily routine, from movement, and the type of exercise you should do to supplements that can be beneficial to the body.
1. Get moving
Whether it’s by walking, swimming or working out at the gym, it’s important stay active. Doing moderate exercise several times a week is a great way to improve your overall health and wellbeing. This will help improve your balance, strength and flexibility and reduce your risk of falling and injury. It can help you maintain a healthy weight. It can also improve your mental wellbeing and reduce feelings of stress and anxiety. Aqua aerobics, dance, lifting weights and yoga are all great options for people as they age as they aim for a stronger body. For these reasons, it is a good idea to make physical activity part of your daily routine.
2. Maintain a healthy weight
Carrying excess weight can cause you to become out of breath more easily and increase your risk of injury. A healthy weight can help reduce your risk of diabetes, heart disease and some cancers. Check out the website consiglibenessere.org for ways you can maintain a healthy weight.
3. Eat a healthy, balanced diet
Eating well is essential to your health as you get older. Make sure you are eating a variety of nutritious foods and drinking plenty of water every day. Try to eat a varied diet that includes plenty of fresh fruit and vegetables, whole grains, oily fish and healthy protein sources like chicken, turkey and fish. Avoid too much saturated fat and sugar in your diet as these can increase your risk of diabetes and cardiovascular disease.
But, bear in mind that not all fats are bad and good fats assist in hormone production, and the absorption of some vitamins, for example, vitamins A, D and K. Therefore, it is importance to include good quality olive oil, nuts and seeds in the diets.
As you age, your bone density decreases, especially in women. Therefore, it is important to take a calcium as a supplement if you do not get the required amount from your diet. Vitamin D is also essential for calcium absorption. Magnesium can assist with this, while also helping to regulate melatonin in improve sleep.
5. Limit your alcohol intake and avoid smoking
This advice is applicable at any age, but limiting the amount of alcohol, you drink can help protect your health. Similarly, smoking can cause a number of health problems and can increase your chances of developing cancer. It can also damage your lungs and heart and reduce the flow of oxygen to your body.
6. Get plenty of sleep
It’s important to make sure you get enough sleep each night. It can help you maintain brain function, reduce inflammation and help you maintain a healthy weight. Try to get between 7 and 9 hours of sleep a night.
7. See your doctor regularly
As you age, it is important for your overall health to see your doctor on a regular basis for checkups and screening tests. Your doctor will be able to monitor your health and provide you with advice regarding your treatment if needed. You should see a doctor at least once a year for a health check.
8. Manage chronic conditions
If you have diabetes, high blood pressure or other conditions it is important to manage your condition properly. This will reduce your risk of developing complications such as heart disease or kidney disease and help you remain healthy as you get older.