Healthy elderly life

You need to make some dietary lifestyle changes along with appropriate exercise when you are getting older so at age 50-60s. The aim is to have healthy aging while you are maintaining your normal habits.

1. Know your numbers. Your doctor may calculate your BMI and you might weight yourself on the scale at home, but there are other numbers that can affect the way you look as you age, like waist circumference and body fat percent.

Waist Circumference: You may notice you are getting bigger even your weight is not changing and this is due to hormonal changes, for example women at menopause tend to have extra weight in their middle while men tend to have bigger belly fat.

Body Fat Percentage: You will lose more muscles while you are gaining fat, this is normal and it is due to hormonal changes.

2. Evaluate your family health history. You need to have screening test to detect risk of many chronic diseases that you may have or you are at risk of getting it.

3. Become your own personal health expert. If you have a family history or a certain chronic disease then consult your doctor to make appropriate lifestyle changes and to make use of medication away.

In many cases, maintaining a healthy weight can reduce or prevent disease. Understanding the specific benefits of a healthy weight can serve as motivation to slim down.

4. Manage your eating habits. You need to evaluate your eating habits so switch from eating refined carbs, carbonated beverages and fried food to whole grains more fruits and vegetables in addition to lean protein sources.

5. Boost your daily activity level. Not only hormones play a role in aging process but your lifestyle too. You can burn more calories without exercise by increasing your non-exercise activity thermogenesis or NEAT. Simple daily chores and activities boost your NEAT and contribute to a healthier metabolism.

6. Evaluate your lifestyle and interests. You may shift your lifestyle to more sedentary lifestyle focusing on restaurants or spending time with friend.

So you don’t need to give up on your hobbies instead make active vacation to enjoy your time while still having your preferred hobbies.

7. Watch your alcohol intake. Calories from alcohol add up quickly and cause abdominal obesity. If you don’t want to cut back on alcohol intake just eliminate unhealthy choices and do it in moderation.

8. Balance your workouts. Balanced workout program is really important.

Strength Training: Do resistance or strength training exercises to build and maintain muscle and to keep your metabolism healthy.Studies have shown that resistance (strength) training has specific benefits for us as we age.

Aerobic training: Do cardiovascular activity on a regular basis to offset the decrease in metabolism that comes with age and to improve your heart health.

Flexibility training: Do stretching exercises to increase the range of motion in your joints. This helps your body stay limber and comfortable through activities of daily living.

9. Eat enough protein. You need to have 1.2-1.4 grams of protein/kg. Protein is important to keep you full for longer period, to build and repair muscles.

10. Do functional stability training. Keep strong and flexible look by doing some exercise per day.

Simple stability exercises take just minutes to perform but help to improve your balance, your posture and your appearance.

11. Stay connected with active friends. If you are not sure to adhere diet plan and exercise than search for people who really commit to their plans and create supportive environment around you.

People can give you motivation and help you to feel great and not isolated. Keeping connected to people improve your mind too!! Enjoy your life and grow healthy.

Sources:

https://www.verywellfit.com/ways-to-lose-weight-in-your-50s-and-60s-3495425?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=16291500&utm_term=list_gl_ot_vft-default

https://www.mydocuc.com/health-aging/