The senior years don’t have to be filled with aches and pains. Exercising for at least 30 minutes per day, most days of the week and eating a well-balanced diet of whole grains, lean meat, fruits and vegetables will help you stay fit and strong.
Doing all this right from an early age itself will help us deal with old age better. It improves mobility, fitness, muscle strength and flexibility and gives you an independent lifestyle. It improves sleep, helps keep the brain active which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease. Always consult with a physician before making any changes to your diet or exercise routine.
Regular exercise can help prevent falls and lead to a better quality of life by allowing you to stay mobile and live independently. To strengthen the heart muscles, 20- 30 minutes of cardio exercise 3 times a week is important. Walking and swimming are best exercise. And swimming is a total body workout. Try to also include stretching and weight training several to improve flexibility and strengthen muscles. Weekly 2 times of 20 minutes is more than enough to strengthen your muscles. But perform only under supervision.
Eating a well-balanced diet that includes fruits, vegetables, whole grains, fish and lean meat provides important vitamins and minerals your body needs each day. A healthy diet also increases energy levels, prevents high blood pressure and lowers your risk of heart disease and cancer. Also, women should consider reducing red meat, chocolate and caffeine intake to help prevent osteoporosis.
- Older adults should eat fiber-rich, nutritious foods such as fruits, vegetables and whole grains to help protect against heart disease and constipation.
- You should also avoid excessive intake of saturated fat like that found in red meat and dairy products.
- Avoid foods high in calories, sodium, trans fats and added sugar. Enjoy fruits, vegetables, whole grains, fish and poultry as part of your regular meal plan.
- Limit junk food such as chips, ice cream and packaged processed foods to only a few times per week.
- Drink plenty of water.
- Exercise regularly and stay fit as it’s also good for your mind, mood, and memory.
- If you have balance issue or any other disability, you can do chair workouts.
- Consult your doctor before you start exercising.
- Always carry water and stop exercising if you feel giddy and tried.
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