Everyone wants to live a long and healthy life.
But it takes some effort to achieve it, especially if you’re already 65 or older.
There are four thins older men and women can do to improve their chances of healthy aging.
Experts recommend that people over 65 get at least 150 minutes of moderate-level physical activity every week to improve endurance, strength, balance and flexibility.
That means you exercise about 30 minutes a day five days a week. The exercise can be walking, biking, swimming, dancing and gardening.
It doesn’t matter what it is as long it’s something that gets your heart rate up.
Researchers also recommend two 20-minute sessions of weight-strength training each week with exercise bands or hand weights.
All exercise should be enjoyable.
Experts recommend the Mediterranean diet for older people. But it is actually considered the best way to eat for everybody, not just seniors.
The Mediterranean diet focuses on fresh fruits and vegetables, nuts, grains, olive oil (as opposed to butter), herbs and spices (as opposed to salt), chicken and seafood (as opposed to red meat), plus a glass of wine.
This type of diet could reduce the risk of heart disease and is linked to reduced incidence of Parkinson’s and Alzheimer’s diseases and cancer.
You should do it gradually is a lot easier than trying to make a total change all at once.”
Good Nights’ Sleep
It’s a common thought that sleep needs decline with age, but it is just not true. Older adults need the same seven to eight hours of sleep as younger adults.
But sleep patterns do change in different groups, and as people age they tend to have a harder time getting quality sleep.
It’s really important to work with a primary care doctor to try to fix sleep issues. This includes sleep apnea, which is rampant and under-diagnosed in the elderly population.
You can adopt some basic sleep hygiene measures, such as establishing a regular sleep schedule, creating a quiet and comfortable sleeping environment, and avoiding stimulants close to bedtime.
Active Social Interaction
Stimulating the brain is important in fighting cognitive decline, but not all mental activity is of the same value.
While doing brain games may help, learning something new is better, and learning something new in a social situation is even better.
While socialization is crucial to mental fitness, it’s often left by the wayside as people age, because of lack of transportation, physical issues or other reasons.
For example, if your daughter asks if you want to go to your granddaughter’s soccer game, say yes – even if you don’t really want to.
Getting out, being around people and doing what you can do is a big part of staying healthy mentally.
Source: Wake Forest University