As the years pass, it becomes increasingly crucial for you to prioritize your health and well-being. The choices you make daily can have a significant impact on your physical and mental health in your later years. Fortunately, there are many simple and practical habits that you can adopt to maintain your health and vitality. This is our simple guide to living a healthy lifestyle for seniors.
We will explore physical activity, nutritional needs, mental well-being and much more to help you age with elegance and confidence.
Stay Active
Older adults are generally more sedentary than when they were younger. Perhaps you are concerned about your strength, mobility, lack of cardiovascular fitness, or fear of falling due to changes such as arthritis, osteoporosis, loss of muscle mass, or decreased endurance.
Staying active has several benefits for your health:
- Increased strength, endurance, cognition, functional mobility, and memory function
- Decreased risk of obesity, type 2 diabetes, cardiovascular, and neurodegenerative diseases.
- Decreased overall early mortality risk.
However, any activity is better than no activity. Finding something you enjoy doing and sticking to it makes staying active much more fun and approachable.
Here are some options to consider staying active
Household tasks and chores like gardening or cleaning the house can burn calories and keep you mobile throughout your week.
Strength and aerobic training a a local community centre or fitness club can help you to maintain general strength and cardiovascular health.
Walking is one of the best activities you can do for your body and can even improve your mental health.
Consider adult day care fitness options, including those offered on our site.
If you need a customized or guided exercise program consult your physiotherapist.
Pay Attention to Nutrition
For seniors, maintaining a balanced diet of nutritious foods and engaging in regular exercises are essential components of healthy living. As we age, our digestive system and metabolism may slow down, making it even more crucial to choose nutrient rich foods to sustain energy levels and reduce risk of chronic conditions such as heart diseases, hypertension, and diabetes.
Tips to support proper nutrition in seniors
There are a variety of ways to support a healthy diet as you age. Here are a few of our tips when it comes to nutrition, aging, and lifestyle:
- Always read nutrition facts labels and pay attention to serving sizes.
- Eat slowly and take small bites to promote better digestion.
- Take mineral and vitamin supplements, like iron and vitamin D.
- Drink plenty of water to stay energized and hydrated.
- Eat with other people to encourage regular meals.
- Limit alcohol consumption.
- Avoid foods with empty calories, like junk food and soda.
- Take probiotics for enhanced immunity and reduced constipation.
Socialize with Friends, Family and Neighbours
We all love the encouragement and feedback from others to help motivate us to follow healthy habits. However, as you age you might withdraw from others and become less social. Active social engagement is associated with better health and health outcomes.
The more friends and family members you interact with and the more groups and social circles you’re a part of, the better your physical and emotional well-being will be, decreasing the risk of all-cause mortality.
Ways to increase social engagement:
- Attend temple services, volunteer opportunities, cultural events.
- Maintain contact with close friends, neighbours, and relatives.
- Join social groups or get a fitness club membership.
- Join our Adult day care.
By social engagement not only can you improve your health by decreasing the chance of chronic disease, but you will also have a greater sense of purpose and self-efficacy.
Don’t Neglect Your Mental Health
In addition to focusing on physical health, seniors should prioritize nurturing their mental well-being as a key aspect of healthy living. Engaging in activities that stimulate the mind and staying connected with the world can aid in delaying or preventing conditions like dementia and Alzheimer’s. Furthermore, maintaining mental activity can also assist in managing stress and anxiety effectively.
Suggested activities that keep your brain active and healthy:
- Read books or articles to improve your vocabulary, comprehension, and critical thinking skills. You can even join a book club for social and mental stimulation.
- Solve puzzles, brain teasers board or card games to improve memory, attention, and problem-solving skills.
- Learn a new skill or language to challenge your brain in new ways.
- Revisit old hobbies or create new ones to develop hand-eye coordination and mental acuity.
One of the most effective strategies for promoting overall mental health and stimulating the brain is by actively engaging in learning new things. This process fosters the creation of new neural pathways, which are vital for maintaining cognitive function and supporting brain health in seniors.
Don’t take Stress.
A healthy lifestyle for seniors includes stress reduction, like doing yoga and other calming activities in the park.
Efficient stress management is crucial for preserving both physical and mental well-being, particularly as individuals age. Older adults often experience heightened susceptibility to stress, especially concerning issues like increased reliance on others and a sense of diminishing independence. Consequently, managing stress becomes paramount as it can impact the ability to perform daily activities such as dressing or bathing.
Chronic stress can lead to many adverse health outcomes, including cardiovascular disease, pain, insomnia, depression, and anxiety.
They can also contribute to high blood pressure, a major risk factor for stroke, leading to significant disability or even death.
Effective stress management techniques:
- Mindfulness, meditation, and deep breathing exercises help to calm the mind and reduce negative thoughts.
- Seeking social support & connections or participating in social activities can help reduce feelings of loneliness and isolation. Spending time with friends and family, joining an adult day care group, or volunteering can all help reduce stress levels.
- Listening to music decreases blood pressure and calms a busy mind.
Regular exercise releases endorphins to improve mood naturally. Specifically, walking helps you get out in nature and be in the present moment. It’s also a potent, low-impact form of exercise.
Get Plenty of Sleep
Benefits of Healthy Sleep Hygiene include:
- Decreases the risk of psychological disorders, including mood disturbance or depression.
- Reduces cognitive decline and dementia.
- Improves memory and prevents neurodegeneration.
- Reduces the risk of dementia/mild cognitive impairment converting to Alzheimer’s disease.
- Reduce complications of obstructive sleep apnea.
Sleep and circadian alterations are amongst the very first symptoms experienced in Parkinson’s disease, so addressing any sleep disorders early on is vital in managing health conditions that require treatment.
Tips to Improve Sleep Hygiene
Physical Activity
Incorporating daily physical activity into your routine can offer numerous benefits for both your physical health and sleep patterns. Research has consistently demonstrated that regular exercise can enhance sleep quality, facilitating deeper and more restorative rest at night. By improving sleep, you’ll feel more energized during the day and promote a healthier natural sleep-wake cycle.
Keep a Steady Schedule and Routine
Maintaining a consistent sleep schedule is another vital step in improving sleep quality. Going to bed and waking up at the same time every day, including weekends, can help regulate your body’s clock. This consistency makes it easier to fall asleep and wake up naturally, reducing the likelihood of sleep disturbances.
Establishing a bedtime routine that promotes relaxation is also crucial. Activities such as reading a book, taking a warm bath, or listening to soothing music can signal to your body that it’s time to wind down and prepare for sleep. These relaxing activities can help ease the transition from wakefulness to drowsiness.
Build a Sleep-Friendly Environment
Creating a sleep-friendly environment is equally important. Investing in comfortable bedding and a supportive mattress can significantly improve your sleep experience, making falling and staying asleep easier.
Avoid Stimulants and Long Naps
Be cautious with your intake of stimulants like caffeine and substances like alcohol, especially in the hours leading up to bedtime. These can significantly disrupt your sleep by increasing wakefulness and preventing you from reaching the deeper stages of sleep.
Find Ways to Manage Stress
Engaging in practices like deep breathing exercises, meditation, or yoga can effectively lower stress levels, facilitating easier initiation and maintenance of sleep throughout the night. These techniques not only promote relaxation and alleviate stress but also foster a tranquil mental state conducive to restful sleep.
Must Read: 10 Signs It’s Time to Consider Memory Care Facilities for a Family Member
Visit the Doctor Regularly
Healthcare professionals advise older adults to schedule a wellness visit every two years to ensure comprehensive health assessment and maintenance. During these appointments, doctors typically conduct basic check-ups, assess overall health, and may perform additional tests such as blood pressure readings, as well as hearing or vision assessments tailored to individual needs.
Regular trips to eye doctors and dentists are also crucial to healthy living for seniors. Have your eyes screened for problems on a regular basis and check your glasses or contacts prescription every year.
Take benefit of HCAH Adult Day Care Facility.
Our Adult Day care Programs is a lifeline for both the participants and their families, aimed at preserving and, in many cases enhancing the overall quality of life for the elderly.