Exercising for at least 30 minutes per day most days of the week and eating a well-balanced diet of whole grains, lean meat, fruits and vegetables is a healthy plan at any age. However, as we grow older, a healthy lifestyle becomes even more important. It improves mobility, muscles strength and flexibility, all of which can lead to a more independent lifestyle. Always consult with a physician before making any changes to your diet or exercise routine.
Importance of Exercise
According to Dr. Eileen Seeholzer of MetroHealth Medical Center in Cleveland, Ohio, regular exercise can help prevent falls and lead to a better quality of life by allowing you to stay mobile and live independently. Weight-bearing exercises have been shown to increase bone density, helping in the prevention of osteoporosis. Aerobic exercise has been shown to increase sensitivity to insulin, lower blood pressure and improve cholesterol levels.
Types of Exercise
Although running a marathon may not be an option as we grow older, there are many types of exercises that can be easily managed at any fitness level. According to Nutrition.com it is important to find exercise that you enjoy. Try aerobic activities such as dancing, gardening, taking a walk with family and friends or join a gym and participate in group fitness classes. Try to also include stretching and strength training several days a week as well to help with flexibility and muscle strength.
Importance of a Healthy Diet
Eating a well-balanced diet that includes fruits, vegetables, whole grains, fish, poultry and lean meat provides important vitamins and minerals your body needs each day. A healthy diet also increases energy levels, prevents high blood pressure and lowers your risk of heart disease and cancer. Also, women should consider reducing red meat, chocolate, caffeine and alcohol intake to help prevent osteoporosis.
Types of Foods
According to Health.gov, it is important for older adults to eat fiber-rich, nutrient-dense foods such as fruits, vegetables and whole grains to help protect against heart disease and constipation. You should also avoid excessive intake of saturated fat like that found in red meat and dairy products. Also, avoid foods high in calories, sodium, trans fats and added sugar. Enjoy fruits, vegetables, whole grains, fish and poultry as part of your regular meal plan. Limit junk food such as chips, ice cream and packaged processed foods to only a few times per week.
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