Staying fit and healthy should be a priority at any age. Maintaining good physical health as you age will reduce your risk of developing mobility issues and other health concerns. Exercising can also be a great way for seniors to socialize and boost their mental health and wellness. Staying fit can become more challenging as you get older, but there are plenty of ways to make exercise fun and safe. Here are some senior health and fitness tips to keep you healthy at any age.
Make exercise part of your daily routine
The CDC recommends that seniors do around 150 minutes of moderate physical activity a week. This equates to roughly 30 minutes, five days a week. If you choose to do a more intense form of exercise such as jogging, then the CDC recommends that you exercise for 75 minutes a week. Getting the recommended amount of exercise will help keep you in good physical shape.
Being active also lowers your risk of developing numerous health conditions including strokes and some types of cancer. Doing more than the recommended amount of exercise will bring about even greater health benefits. One of the easiest ways for seniors to become more active is by incorporating exercise into their daily routine. This will make exercise seem more enjoyable and less of a chore. You could make exercise part of your daily routine by going on a walk after your lunch or doing a home yoga DVD in the mornings, for example.
Find an exercise that you enjoy
Finding an exercise that you enjoy will encourage you to become more active and increase your fitness levels. Finding an exercise partner should also give you more motivation to get moving. The good news is there are loads of fun and exciting ways to get in shape without going to the gym. Here are some of the top exercises for seniors to try:
- Get fit with energetic dance classes like salsa, ballet, and ballroom dancing. You can check your local senior center for dance classes on offer.
- Tone up and de-stress with relaxing workouts like yoga or Pilates.
- Enjoy a fun water workout by signing up for a water aerobics class.
- Join a walking club to find the best nature spots and meet people in your local area.
- Join a bowling league to get fit and socialize.
Accept support from others
As you get older, it is natural to develop health conditions such as arthritis and mobility issues. This can make certain activities more strenuous and you may need some level of care to maintain your quality of life. Seniors should maintain their independence and freedom.
However, you must be able to acknowledge and admit when care is needed and be willing to accept support from others. If you require assistance, then it might be a good idea to consider moving into a senior living facility. This will ensure that you receive the specialist support you need to remain safe and healthy as you age. Brandywine Living at Brandall Estates explains how their care team includes licensed nurses who are available on-site 24/7. This means that you never need to worry about being without the care and support that you need.
Hire a personal trainer
Hiring a personal trainer can be a great option for seniors who are just starting their fitness journey. A personal trainer will assess your fitness levels and create an exercise plan that is tailored to your abilities and fitness goals. Guidance from a personal trainer can be an excellent way for seniors to boost their confidence and minimize the risk of injuries while exercising. Many fitness centers and personal trainers now offer specialized services that cater to seniors. Try to choose a personal trainer who specializes in senior fitness. You can search online or ask friends for recommendations.
Reduce your salt intake
According to parentgiving.com, seniors often experience a loss of taste which means they add more salt to their food to enhance flavor. Having a high salt intake can increase blood pressure and put seniors at risk of heart attacks and strokes. For that reason, seniors should try to limit their salt intake as much as possible.
Avoid leaving the salt shaker on your dining table and always try your food before adding salt or other seasonings. You can also reduce your daily salt intake by avoiding processed foods like deli meats and sausages. Another easy way to lower your salt intake is by opting for unsalted snacks, such as plain roasted peanuts, rather than salted varieties. You can make food more exciting using herbs and spices such as garlic and chili instead of reaching for the salt shaker. If you are concerned about your salt intake, then speak with your doctor for more guidance on how to reduce sodium in your diet.
Get your 5-a-day
Everyone knows that they should try to eat at least five portions of fruit and vegetables a day. Eating the recommended amount of fruit and vegetables will ensure that your body gets the nutrients that it needs to maintain good health. Increasing your fruit and vegetable intake can also boost your immune system and help you fight off viruses like the common cold and flu. Eating your 5-a-day may seem like a challenge, but there are countless ways to incorporate more fruit and vegetables into your diet. Here are some ideas:
- Have fruit salad as a dessert instead of unhealthy, sugar-heavy options.
- Add finely chopped vegetables to meals like lasagna, stews, curries, and pies.
- Snack on fresh fruit slices when you get hungry between meals.
- Blend frozen fruit with yogurt to create a healthy smoothie.
- Try new fruit and vegetables to find your favorites.
Maintaining good health and fitness should be a priority for every senior. It is never too late to start leading a healthier and more active lifestyle. Small changes to your habits can have a big impact and help you achieve a healthier and happier lifestyle. Try the above tips to boost your fitness and improve your health and well-being.