As the baby boomer generation ages and people in the United States live longer, there is a rising awareness for seniors' health and fitness. Diets that stress on higher vegetable and fruit consumption are promoted while some gyms offer senior exercise programs. Although our bodies go through many changes as we age, leading a healthy lifestyle with balanced nutrition and daily exercise can help manage those changes and allow us to lead a healthier lifestyle.
What to Expect as You Age
As we age, our bodies go through several changes that require us to modify our lifestyle, fine-tuning it to its newer demands. Over time, you may notice changes in your cardiovascular health while your heart works harder than ever before to pump blood through your body. A change in bones, joints, and muscles ensues as the bones shrink in size and density, making them more susceptible to fractures, while your muscles lose strength and flexibility. Many medications may cause you digestive problems, such as constipation, and you may experience a loss of bladder control.
Nutrition is Key to Healthy Aging
As inevitable as these changes may seem to the older body, you can improve and maintain your health by eating a nutritious diet. Consuming a diet high in fruits and vegetables lowers your risk of cardiovascular disease. Although meat is essential and provides you with necessary protein, you should consume 5 to 7 oz of it only and consume 3 cups of fat-free or low-fat dairy products. Including beans and legumes in your diet is essential to get lean protein that will power you up and keep you satiated while you consume a low-fat diet.
The DASH Program
Many people over the age of 50 experience a higher than normal blood pressure. A diet plan that is low in saturated fat and cholesterol may improve your blood pressure and keep your heart functioning well. The Dietary Approaches to Stop Hypertension, or DASH program, focuses on the consumption of complex carbohydrates and lean protein to improve heart health while reducing your sodium intake, which can increase blood pressure.
The Importance of Physical Activity
A beneficial exercise program has four main components -- endurance, strength, balance and flexibility. Combining the four creates a program that improves your breathing and heart rate, develops your strength, promotes your balance, and grants you the freedom of movement to perform your everyday activities better. Including thirty minutes of daily activity in the day is a must for older individuals to lead healthier lifestyles.
Making Exercise Interesting
Many people may get bored with a machine-based exercise regimen confined to a gym room. There are many ways to increase your heart rate, muscle strength, balance and flexibility while having fun. Biking or jogging outdoors with a friend lowers your risk of cardiovascular disease while gardening will let you improve your muscle strength and connect with nature.
References
- MedLine Plus: Seniors' Health
- MayoClinic: Aging: What to Expect as You Get Older
- National Institute on Aging: Exercise & Physical Activity
- National Institute on Aging: Age Page: Healthy Eating After 50: 2010
- U.S. Department of Health and Human Services: Your Guide to Lowering Your Blood Pressure with DASH: DASH Eating Plan
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