Diet and exercise. Diet and exercise. You’ve heard the importance of this duo all your life, but it becomes even more important when we hit our Golden Years. It is easy to make excuses, but the excuses need to stop now. Just because we move a little slower or don’t have as much energy doesn’t mean we can’t live active, healthy lifestyles.
Get Moving!
The trick to sticking to an exercise plan is to pick something you ENJOY. Think walking by yourself is boring? Join a fitness class at your local health or senior center. Always take your fitness journey one step at a time. Don’t overdo your workouts. This can lead to exhaustion or frustration. Here are some of the best forms of exercise for seniors:
- Walking Briskly – great for your heart and you can walk almost anywhere.
- Water Aerobics – this form of exercise is low impact, and you can have a great time working out with your friends.
- Swimming – another amazing low impact activity that you can do at your own pace.
- Dancing – grab your favorite dance partner and start twirling your way to good health!
- Light Weightlifting – improve muscle tone with light weightlifting. Some fitness centers offer classes just for seniors. If you have a hard time standing, just sit in a chair and work on your upper body.
Nutrition Necessities
Calcium: Stock up on calcium rich foods like leafy green vegetables, milk, canned fish and fortified cereals. This helps prevent osteoporosis and fractures.
Fiber: More fiber in your diet leads to less constipation, better heart health and can help prevent colon cancer, Type 2 diabetes and might even lower your cholesterol.
Protein: Make sure you are taking in enough protein every day for your gender. Concentrate on lean meat and fish, low-fat dairy, beans and yogurt.
Slash the Salt: We all know too much salt can lead to health problems. Beware of restaurant and packaged foods. They often add extra sodium to make their food tasty.
Drink Water: Get those eight glasses of water down the hatch every day!
Say Goodbye to the Booz: Alcohol can cause dehydration, prevent some medications from working properly, and can lead to physical and mental issues.