How to Stay Fit and Healthy as You Get Older
Why is this important?
Generally speaking, life expectancy is the longest it’s ever been. As we continue to live longer lives, building a healthy lifestyle has become one of the most proven ways to prevent additional health issues as we get older.
What changes as you get older?
As we get older, there are a number of changes that occur in the body. These include slowing of the metabolism, reduced appetite and decreasing bone density.
Use these Healthy Lifestyle Essentials to stay fit and healthy across your life.
Healthy Lifestyle Essentials
Stay socially active
Social interaction is extremely important for physical and mental health.
Socially active individuals are typically healthier, benefiting from the positive feelings, decreased stress and the stimulation that comes from socialising.
This might look like time with friends and family, or taking part in a group activity available in your community based around an activity you enjoy.
Some people also enjoy getting involved with volunteering opportunities.
Stay physically active
Physical activity has so many health benefits including boosting your immune system, releasing happy hormones and maintaining healthy weight and blood pressure.
Exercise also decreases risk factors for heart disease, high cholesterol and stress.
A good starting point is to build in a walking routine to your day, or some gentle aerobic exercise.
Other options include:
Strength training - key for muscle tone and bone density;
Stationary bikes and elliptical machines - gentle on joints;
Aquatics - low-impact activity.
Aim for 30 minutes per day. This can be broken up into shorter blocks of time.
Prevent injuries
As we get older, muscles and tendons become tighter, balance changes, and healing from an injury can take longer.
Injury prevention is important.
Gentle stretching prior to physical activity helps to make sure your muscles are warmed up;
Try using lighter weights and avoid movements that are highly repetitive (avoid overuse injuries);
Listen to your body - if an activity hurts, stop exercising and get it checked.
Eat a healthy well-balanced diet and be aware of slowing metabolism
If you’re in a position to make your own food, aim for a diet high in fibre, fruits, vegetables, whole grains and lean protein;
These foods will give you energy and nutrients and aid digestion;
Stay hydrated with plenty of water;
Eating well also helps you maintain a healthy weight which reduces risks for diabetes and certain types of arthritis.
Sleep Well
Insomnia is a term referring to difficulty falling and/or staying asleep, and is more common for older adults.
Sleep is an extremely important function of mind and body health. Sleep supports your body to heal, to process and remove toxins, to restore energy, to regulate hormones and to support mental wellbeing.
The following tips can help improve your sleep:
Stick to a regular sleep routine (wake up and go to bed at the same time each day);
Keep your bedroom dark and avoid screen time in bed;
Reduce or avoid caffeine and alcohol in the evening;
If you need a nap during the day try to keep it to 20 minutes;
Talk to your doctor about whether any medications you take might be keeping you awake.
Find ways to relax
Learning how to manage stress is important at any age.
Chronic stress increases your body’s production of stress hormones, including cortisol.
Too much cortisol can impact your immune system.
It can help to:
Get enough sleep;
Exercise;
Try out yoga or a mediation class;
Use guided meditation for deep breathing.
Schedule annual physical examinations
These are a helpful way to stay healthy and keep on top of any underlying health issues.
Always speak with your doctor if you have concerns about your health.
Summary
These steps support your body to continue to be fit and healthy as you get older. This includes supporting a strong immune system, active body, and healthy mind.
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