Senior Health: Diet and Exercise to Stay Active in Your Golden Years

As we get older, our bodies experience various changes which also affect our daily lives. The most crucial part of the aging process is maintaining an active lifestyle and adjusting to the required diet. This will guard you against developing other health conditions such as blood pressure, heart diseases, diabetes, amongst others. Despite these developing setbacks, you can take personal independent senior living measures to ensure that you thrive in your old years. Here are some tips which are useful to help in Senior Health.

Maintain an Active Lifestyle for Senior Health

Exercise is vital for everyone. This is why seniors should engage in some form of physical activity daily. The type of exercise you engage in needs not be strenuous but just enough to help you live a longer, joyous and healthy life. 

Benefits Attributed to Exercise 

• Builds a strong immune system by protecting you against old age-related health problems
• Improves your overall well-being
• Improves balance and prevents falls
• Enhances the brain functions
• Helps seniors maintain independence
• Helps maintain a healthy weight
• Improves sleep
• Boosts your mood and confidence

There are things which you can explore in your old age to maintain your Senior Health or overall health. These include:

1. Swimming Exercises

Swimming is not a very popular exercise for seniors. However, it is slowly becoming more popular across all ages as it is one of the recommended complete workouts. The best thing about swimming is that it exerts minimal stress on the joints. Thus, it’s highly recommended for people with arthritis and osteoporosis. Other benefits attributed to swimming include: 

• Improved strength and flexibility
• Improved heart health
• Improved balance

There are many methods in which seniors can enjoy and benefit from swimming. These can be done by engaging in various water workouts, which involve;

• Aerobics- These can be done in fitness centers. They include dancing, walking, and other aerobic exercises.
• Resistance exercises- These include leg swings, arm curls in the pool
• Relaxation exercises- These are mainly through aqua yoga and Pilates. They help lower heart rates, blood pressure and help with stress.
• Regular swimming- This is the most beneficial of all. Thirty minutes are enough to get the overall physical benefits from it.

Ensure that you have fun while engaging in any of these fitness regimens. 

1. Walking

This is a less impactful exercise as compared to running and jogging. The only challenge is that every senior’s physical capacity differs from person to person. Invite someone to help you walk around if you’re unable to walk around on your own. With the availability of the internet, there are also many free walking indoor exercises ready for you to take part in anytime at the comfort of your home space. 

1. Yoga

This is another low-impact exercise for seniors who have a problem with their muscles and joints. It helps build your muscles, maintain balance and mobility. Additionally, it also improves your sleep and mental health. 

1. Tai Chi

This is another low-intensity and relaxing sport which is martial art-inspired. It focuses on improving balance and strength. It is mainly conducted in groups, thus making it a more suitable sport for you to enjoy with your buddies.  

1. Resistance Band Workouts

These types of exercises are done using a stretching resistance band. The best thing about them is that they can be done indoors and they are affordable. In addition, they improve mobility, balance, and posture. 

Workout Tip

Exercise should be part of any senior’s routine, and it shouldn’t feel like a forced option. It should be a routine that you enjoy doing and one that keeps you active. You can consult your doctor to advise you on the various workout routines that are suitable and don’t add an unhealthy strain to your body. For seniors with disabilities, consider talking to NDIS exercise physiology professionals so they can assist in creating tailored exercise programs designed to meet specific needs and abilities.

Eating Healthy for Senior Health

Your dietary needs also change as you age, and you must get smarter with your eating habits. Unfortunately, following the low metabolism and decreased appetite of old age, most seniors don’t maintain great feeding habits. Here is a list of the unhealthy and healthy food choices to keep in mind.

Unhealthy Food Choices to Avoid

• Refined carbs from fast foods and sugary foods and drinks 
• Alcoholic beverages
• Unpasteurized milk
• Highly caffeinated drinks, e.g., Sports drinks
• High salt foods, e.g., bread, pizza, etc.
• Raw sprouts
• Raw or undercooked eggs and vegetables
• Solid fats for food preparation

Healthy Food Choices

• Fruits and vegetables
• Whole grains like oatmeal and whole-wheat bread 
• Quality protein choices like beans, nuts, eggs, fish, etc.
• Low-fat dairy milk
• Multivitamin and mineral supplements
• Use oils for food preparation like olive oil, sunflower oil, etc
• Water- at least eight glasses per day or according to your body weight

Healthy Food Tip 

If you’re having trouble chewing food, you can supplement food with nutritional drinks like soup or smoothies. Again, if you need a diet plan, consult your nutritionist, who will liaise with your doctor to create the best nutrition plan for you. 

A combination of a healthy diet and an active lifestyle is crucial at every stage of your life. With this simple guide, you can maintain a happy and healthy lifestyle as you enjoy your golden years. 

About the Author

Jennifer Bell is a freelance writer, blogger, dog-enthusiast, and avid beachgoer operating out of Southern New Jersey.