Tips to Help Seniors Stay Healthy

While it’s important for everyone to practice healthy habits, it can become especially critical later in life. Millions of older adults live with health conditions such as diabetes, heart disease, arthritis, dementia, and many others. But there are ways to both improve health and protect yourself against future health issues.

Exercise and Stay Active

There’s no way around it—we have to exercise to stay healthy. In fact, as Mayo Clinic reported:

“Researchers have found that sedentary people lose about 70% of their functional ability by age 90. Those who exercise regularly lose only 30% of their functional ability by the same age.”

It’s been found repeatedly that exercise is the key to a longer life. Of course, making exercise a part of your daily routine is easier said than done. But there are a number of things you can do to get active:

• Start small. If you can’t fit in 30 minutes of exercise a day yet, there are little things you can do to get active. Try parking your car a bit farther away so you get in more steps. Take the stairs instead of the elevator. Get up once every hour and do a chore around the house to avoid sitting on the couch all day. Soon, these small efforts will add up and help you get on the way to a more regular exercise routine.
  

• Find an active hobby. Engaging in recreational sports is a great way to get exercise—and have fun doing it. Even if you have no prior experience, sports like pickleball, basketball, softball, and tennis are enjoyable forms of exercise that you can even look forward to each day.
  

• Exercise with a group. Getting active with others is great way to enjoy your time and hold each other accountable. You could simply walk or bike with a friend, or you could join group fitness classes such as Pilates, yoga, cardio dance, or strength training.
  

Eat a Balanced Diet

Even if you’re used to maintaining a healthy diet, our nutritional needs change as we age. Older adults require fewer calories and different nutrients than younger adults, so they may need to adjust how they approach their diet. Here are some key ways to maintain proper nutrition:

• Eat more fruits and vegetables. You want about half of your plate to be filled with a variety of vegetables at each meal. You should also incorporate fruit into your diet, both for snacks and dessert. Remember to choose colorful produce—dark green, red, and orange—as that indicates a higher level of nutritional benefits. While frozen and canned fruits and vegetables can be convenient, just make sure they don’t have a lot of added sugar or sodium.
  

• Incorporate an assortment of proteins. You should be consuming a diverse array of lean meats, such as chicken and turkey breasts, fish, and beef that contains less than 10 grams of fat. But don’t forget about other good sources of protein, such as Greek yogurt, eggs, lentils, tofu, cottage cheese, and beans.
  

• Choose whole grains. It may be tempting to reach for the white bread, but it’s ideal to consume foods made with 100% whole grains. Take a look for whole grains in the ingredients when you purchase bread, cereal, crackers, and noodles. Great options that also pack nutritional value include brown rice, bulgur, and oats.
  

• Limit sodium and sugar. In addition to restricting the amount of table salt and sugary foods you eat, you’ll also want to take a look at nutrition labels at the store. You may be surprised by how much salt and sugar are in common foods—especially frozen meals, condiments, and processed items. Opt for low-sodium and no sugar added foods.

• Mind your portion sizes. You may need to retrain yourself to evaluate what an ideal portion size is. It’s easy to overeat—especially at restaurants. Try to be more aware of how much you eat in one sitting. You can use smaller dishes and bowls at home and try boxing up half of your meal when you dine out. As a rule of thumb, on one plate you’ll want to aim for 50% fruits and vegetables, 25% whole grains, and 25% protein.  

Get a Good Night’s Sleep

Getting quality sleep is important to keep us alert and healthy. While older adults still need seven to nine hours of sleep a night, they often don’t achieve that goal.  

The impacts of poor sleep can include:

• Depression

• Irritability

• Forgetfulness

• Falling and accidents

• Inability to concentrate

In addition, one study found that people in their 50s and 60s who got six or less hours of sleep a night were at a higher risk of developing dementia. On the other hand, proper sleep is associated with lower rates of heart disease, obesity, and insulin resistance.

To help yourself sleep better, make sure you:

• Follow a regular sleep schedule

• Exercise and stay active

• Avoid caffeine and napping late in the day

• Develop a bedtime routine, such as reading or listening to soothing music

• Don’t watch TV or use your phone or tablet in bed

• Keep your bedroom at a comfortable temperature

How Independent Living Can Help with Healthy Habits  

When older adults live in a senior living community, they have a variety of tools that help them stay healthy, such as nutritious chef-prepared meals, group exercise classes, fitness equipment, transportation to medical appointments, and wellness-focused activities. They also enjoy the benefits of having an active social life.

Get in touch with us today to explore your independent living options.

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