Aging is a normal process, but the speed at which it occurs is largely determined by your lifestyle. Physical fitness, proper nutrition and many other factors play a crucial role in staying healthy, vibrant and independent as you age. Healthy aging is therefore not just about living longer, but about living a fulfilling life. Many of the physical and cognitive challenges associated with aging, such as loss of muscle mass, reduced bone density and declining cognitive function, can be addressed by focusing on fitness and diet. Here are some fitness and diet tips for healthy aging:
Focus on strength training
As we age, there is a natural loss of muscle mass, a condition called sarcopenia. Sarcopenia leads to loss of muscle strength, poor balance, and an increased sense of weakness. Strength training is essential to prevent or reduce muscle loss as we age. Weightlifting and bodyweight exercises such as squats, lunges, and push-ups can improve and maintain strength in older adults. Comprehensive strength training for older adults 2-3 times per week is important.
Strength training also boosts your metabolism. Muscle burns more calories than fat. Maintaining muscle mass through frequent strength training minimizes the risk of weight gain as you age. Strong muscles also support your joints, reducing the risk of injury and arthritis. It’s a good idea to start with light weights and resistance bands and increase the intensity as you get stronger.
Aerobic exercise
Cardiovascular health declines with age, but regular aerobic exercise can improve it by improving cardiovascular fitness, lowering blood pressure and improving circulation. Exercises like walking, swimming, cycling and dancing not only strengthen the heart, but also increase stamina, help with weight management and reduce risk factors for chronic diseases like heart disease and diabetes.
It’s recommended that older adults get at least 150 minutes of moderate-intensity aerobic activity per week. This is a welcome opportunity, as it can be done in short bursts over several days. Even a brisk walk or light jog can have a huge effect on cardiovascular health. The key is consistency, and doing something you enjoy will help you maintain a regular routine.
Flexibility and balance
As we age, many people need to maintain their flexibility and balance to avoid falls and injuries. Stretching exercises, such as yoga and pilates, can help you maintain better posture than those who lose it as they age due to muscle imbalances and lack of exercise.
Balance exercises such as one-legged standing, balance boards, and tai chi can improve coordination and reduce the chance of falls. Adding balance and flexibility to your daily life can improve your ability to perform daily activities, increasing the likelihood of maintaining your independence and improving your quality of life.
Hydration
For example, aging impairs the body’s ability to retain fluids. As a result, older people may be dehydrated even when they don’t feel thirsty. Dehydration can lead to a variety of complications, from fatigue to confusion, and can increase the likelihood of falls. It’s very important to stay hydrated during any type of exercise.
Drink at least 8 glasses of water a day, more if you are active. Add water-rich herbal teas, soups, cucumbers, melons etc. to keep you hydrated. Avoid sugary drinks and excessive caffeine as they act as diuretics.
Meet Your Protein Intake
As we age, our body loses the ability to utilize protein to build and maintain muscle. This is why we need to increase our protein intake to properly repair and regenerate muscle. Protein is best obtained from high-quality foods such as lean meat, fish, eggs, dairy products, and plant-based foods such as legumes and tofu.
Experts suggest that older adults should consume around 1.2 to 2 grams of protein per kilogram of body weight, depending on their physical activity. This ensures an uninterrupted supply of amino acids to the muscles throughout the day, as long as there is a source of protein at each meal.
Maintains bone health
Bone density decreases with age, increasing the chance of fractures and osteoporosis. Calcium and Vitamin D help prevent weakening of bones. Increasing your intake of dairy products, leafy green vegetables, almonds and fortified foods will ensure adequate intake of calcium and Vitamin D. Vitamin D helps with calcium absorption, but as you age, you may need Vitamin D supplements, especially in winter and times of year when there is little exposure to sunlight.
Weight-bearing exercises such as walking, running and strength training are good for your bones because they stimulate the bone-remodeling process and make your bones stronger. They also help prevent bone loss and reduce the chances of osteoporosis.
Eat more fiber
Digestive health becomes an issue as we age, and constipation, along with other gastrointestinal problems, occurs more frequently. Foods rich in dietary fiber, which is involved in healthy digestion, should be consumed regularly to reduce constipation and inflammation of the digestive tract lining and prevent diseases such as colon cancer. Examples of good sources of dietary fiber include whole grains, fruits, vegetables, beans, and legumes.
Additionally, fiber reduces blood cholesterol. Seniors should consume at least 25 to 30 grams of fiber per day. When increasing fiber, it is also important to increase fluid intake to improve digestive function.
Cut down on processed foods and sugar
Refined sugars and unhealthy fats found in processed foods are linked to inflammation and increased chronic diseases like obesity, diabetes, and heart disease, and as we age, our metabolism slows down, so it makes sense to pay more attention to nutrient-dense foods instead of low-calorie foods.
The best foods to eat are unprocessed ones – fresh fruits, vegetables, whole grains, lean proteins and healthy fats. Reducing your intake of processed foods and sugar helps regulate blood sugar, inflammation and general health.
Eat healthy fats
This includes healthy fats like olive oil, avocado, nuts and seeds, as well as oily fish like salmon, all of which are essential for brain health and reduce inflammation. Omega-3 fatty acids, in particular, have been linked to preventing cognitive decline and protecting heart health.
Replacing saturated and trans fats with these alternatives can improve your cholesterol levels and reduce your risk of cardiovascular disease. Make sure you get a healthy source of fat every day by grabbing a handful of nuts, drizzling a little olive oil on your salad, or eating a piece of oily fish.
Mentally active and proactive
While physical activity and nutrition are primarily important for healthy aging, staying mentally active is equally important to aid in healthy aging. A combination of several activities, such as reading, puzzles and brain teasers, learning a new skill or hobby, and socializing, is essential to prevent cognitive decline. Mental well-being is therefore strongly linked to physical health, and other related activities undertaken to reduce stress, such as meditation and spending time outdoors, increase a person’s level of mental and physical resilience.
Organizations play a key role in providing appropriate care to older adults by ensuring their physical, mental, and social well-being. Organizations provide access to health care, nutritious meals, physical activity programs, and mental health support. Organizations also provide a safe, supportive environment with staff trained to manage age-related conditions such as dementia and mobility issues. Social programs and community participation opportunities help reduce feelings of isolation and foster a sense of belonging. By creating comprehensive care plans tailored to individual needs, organizations enable older adults to maintain dignity, independence, and quality of life as they age.
Founded in 2011, Association for Senior Living, India (ASLI) is the first and only national voluntary membership association for senior living and care with members from sectors directly related to and allied to senior care including healthcare, hospitality, NGOs, home caregivers, service providers, developers, operators and corporates.
