Over 55 Diet & Exercise

As you age, a healthy diet and regular exercise habits become even more important, according to the American College of Sports Medicine. A nutritious diet and participation in regular exercise can help you stay both physically and mentally healthy. There are a wide variety of activities you can do and foods you can eat to get the benefits of exercise and a healthy diet.

Importance

According to the Centers for Disease Control and Prevention, or CDC, a moderate amount of physical activity each day can help reduce your risk for heart disease, some types of cancer, Type 2 diabetes and high blood pressure and can also improve your mood and feelings of well-being. A healthy diet as you age also helps you prevent heart disease and some types of cancer, as well as reduces your risk for osteoporosis. Your risk for these conditions increases as you age and eating a healthy diet and getting regular exercise help you avoid them.

Healthy Diet

As you get older, you may need fewer calories, but you still need high amounts of nutrients, reports the Tufts University School of Nutrition Science and Policy. Your healthy diet should include whole-grain foods, such as whole-wheat bread and brown rice, plenty of fruits and vegetables, fish, poultry, nuts and plenty of fluids to help you stay hydrated. It should also limit foods with saturated and trans fats and high-calorie, sugary foods.

Aerobic Exercise

The American College of Sports Medicine, or ACSM, recommends aerobic exercise for most people, including people aged 55 years and older, even if you already have a chronic condition. Aerobic exercise includes brisk walking, swimming, cycling and other sports that require continuous running or movement. Thirty minutes of aerobic exercise on most, if not all, days of the week can help you get the benefits associated with exercise. Walking is the most popular form of aerobic exercise for older adults.

Strength Training

Older adults can benefit from strength training exercises as well as aerobic exercises, reports the CDC. Muscle-strengthening activities can improve symptoms of arthritis, help with weight control and promote self-confidence and self-esteem. The ACSM recommends strength training activities that work your major muscle groups at least two times each week. Lifting weights, using resistance bands or doing exercises that use your body weight as resistance, like push-ups or pull-ups, are some ways to strengthen your muscles.

Considerations

If you have a chronic condition that requires a special diet, follow your doctor's directions to make sure you do not aggravate your condition. Also, if you have not been active for some time, visit with your doctor or a trained exercise professional to help you put together an exercise program that is safe for you.