If you have an aging loved one, it’s important to help them maintain good health in their senior years. This is not only for their physical health but also for their mental health as well.
Two of the most important things that can keep your aging loved one healthy are diet and exercise. Regular exercise lowers their risk of obesity, heart disease and stroke as well as many other chronic diseases.
1. Eat Healthy
Keeping up with a healthy diet and exercise routine is essential for maintaining your health. Not only does it help prevent disease, but it also boosts your energy levels and mood.
Eating healthy is about making smart choices from all the major food groups, including fruits, vegetables, grains, and protein foods. It also includes replacing foods high in saturated fat, added sugars, and sodium with healthier options.
Managing your nutrition is especially important as you age. By eating the right foods, you can maintain a healthy weight and reduce your risk for diseases such as heart disease, cancer, and diabetes.
2. Exercise Regularly
Regular exercise is one of the best things older adults can do to stay healthy and enjoy life. It can boost energy, protect your heart and keep you mobile, increase muscle mass, and promote better sleep.
It can also help you maintain or lose weight, which may be a challenge with aging metabolisms. Exercising regularly can also boost your mood, improve memory, and ease symptoms of many chronic illnesses.
Experts recommend at least 30 minutes of moderate-intensity aerobic exercise daily, including walking, jogging, swimming and cycling. However, seniors who have been sedentary or who are ill should spread the 30-minutes out in three 10-minute periods.
3. Get a Good Night’s Sleep
Getting enough sleep is essential for good health. Many healthy older adults need 7-8 hours of sleep each night to feel rested and alert.
Insomnia and other problems with sleep can affect your mental and physical health. It may also increase your risk of heart disease, stroke and diabetes.
To avoid these sleep problems, follow a regular bedtime and wake up schedule. Limit alcohol and caffeine before sleep.
Practice relaxation techniques before bedtime, such as deep breathing or meditation. Keeping a quiet, dark room and not using hand-held devices can help you get sleepy.
It’s also important to talk with your doctor about any medications you are taking or medical conditions that may affect your sleep. They can also recommend a sleep study if necessary.
4. Get Vaccinated
Vaccines are one of the best ways to prevent certain diseases as you age. They reduce the risk of contracting certain illnesses, such as shingles, pneumonia and flu.
However, many older adults aren’t getting vaccinated because of misconceptions about vaccines. These myths include that the vaccines cause serious side effects or don’t work.
The truth is, vaccines are safe and effective when given by a qualified healthcare provider. In fact, they’re recommended by doctors for everyone, including older adults.
Adults need a primary series of vaccinations to protect them against certain diseases, such as tetanus, diphtheria and pertussis (whooping cough). They also need a booster shot every 10 years or so to keep up their protection.
5. Stay Social
Staying social can have numerous health benefits for older adults, including preventing mental illnesses such as depression. In addition, older people are less likely to develop dementia if they spend time with friends on a regular basis.
Volunteering is a great way to meet new people and keep yourself active. It also enables you to share your life experiences with others.
Make sure you schedule plenty of time each day to connect with people and maintain a regular social network. This can help improve your mood, boost your health, and increase your chances of reaching your exercise goals.
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