You are only as old as you feel. Senior citizens lead active, independent and healthy lives much longer than ever before. Proper diet and exercise reduce the risk and complications of many diseases, such as diabetes, heart disease, high blood pressure and cancer. A healthy weight with adequate muscle mass and bone density is best achieved through lifestyle changes that include a well-balanced, nutrient-dense diet and regular exercise or activity.
Significance
Exercise and diet play a significant role in decreasing the risk of debilitating diseases. They improve the function and strength of individuals with chronic illness and help them maintain their independence and ability to care for themselves.
Diet for Senior Citizens
In general, older adults require fewer calories due to overall reduced activity. Therefore, the foods eaten must be of high nutrient density to provide adequate amounts of essential vitamins, minerals and macronutrients, without excess calories. Whole grains, bright and deeply colored fruits and vegetables, low-fat dairy products, lean meats and beans and liquid vegetable oils all provide high nutrient profiles in minimal calories. Senior citizens face additional challenges to eating a well-balanced, nutrient-dense diet if they have problems chewing or swallowing, limited dexterity, financial insecurity, depression or a restrictive diet due to chronic disease. A social environment for meals can help with eating a variety of foods on a regular schedule while decreasing risk of depression.
Exercise for Senior Citizens
Stretching increases range of motion and flexibility; aerobic exercises strengthen the heart and lungs; and strengthening exercises build muscle. Each exercise session should include a warm-up, a conditioning session and a cool-down period. Walking, gardening and cleaning all provide increased activity. Golf, tennis, volleyball, shuffleboard and other organized sports are social ways to stay active and strong.
Benefits
Regular exercise at any intensity will strengthen the heart, improve circulation, increase breathing endurance, improve flexibility and strength, maintain a healthy weight and strengthen bones. Eating a well-balanced diet provides protein, calories, vitamins and minerals essential to maintaining brain, joint and organ function. Many chronic diseases are prevented or managed through dietary intervention to improve overall health, decrease dependence on medications and maximize quality of life.
Safety Considerations
Health conditions, history of inactivity, impaired balance, limited mobility, equipment needs and climate can limit the ease of incorporating exercise as a regular activity. Always stay aware of trip hazards and environmental safety. All movements should be controlled and slow; not jerking or quick. Diet considerations for chewing, swallowing or therapeutic diet needs must be considered. A Registered Dietitian can help with specific needs. Talk with your doctor before starting any exercise or diet plan.
Including Exercise and Diet in a Senior Lifestyle
Motivation and consistent lifestyle modification are key components of achieving a long and strong life with exercise and diet. Support from family, friends or peers can help by sharing ideas, being accountable to one another and having fun together. Keeping track of your progress and sharing your success is a great way to spread positive information about improving senior health.
