TOP SECRETS TO STAY FIT IN YOUR GOLDEN YEARS

Senior Exercise  |  December 6, 2022

Have you ever been scared of using the stairs or elevators, or afraid to go for walks in your garden? If so, then you can be sure that you’re not doing exactly what you should. Senior healthcare tips are available for many different age groups, but it is particularly important for people in their 60s and older who are living longer than previous generations.

Living a more active lifestyle can be difficult as we age, but there are plenty of ways to stay fit, even after you turn 60 and beyond. From stretching exercises to walking on your treadmill to getting moving through dance classes, there are plenty of ways to keep your body fit and healthy no matter what age you are.

Are you still a healthy and active 60-something? Maybe you’re less fit than you think. Maybe, after age 60, it’s harder to stay motivated and stay physically active. Maybe losing interest in exercising is more common than you think. Whatever the reason, it’s good to know that there are ways to get back on track no matter what your situation is. Here are some tips on how to stay fit after 60.

KEEP AN EYE ON YOUR DIET

A healthy diet can help us have the energy we need to get through the day, and this is especially important if we follow a regular exercise regimen. A balanced diet offers both the calories you need to fuel your activities and all the nutrients your body needs to repair itself. Consuming a diet rich in fruits, vegetables, and lean protein is essential. Our bodies will then have access to the vitamins and nutrients they require to be in top-fighting shape. But always keep in mind, eating excessively will cause weight gain, and eating insufficiently will cause weight loss. At least once per week, weigh yourself, and then follow the trend. Reduce your daily amounts a little and watch for a difference if you feel like you’re putting on undesired weight.

We might find that there are some meals we should avoid altogether or limit our consumption over time. For example, those with acid reflux will be aware that meals like tomatoes and citrus fruits should be avoided. This is due to the fact that the acidity of these foods has the potential to greatly exacerbate symptoms and swiftly negate any beneficial effects.

If you’re unsure of what foods would be best for you, you can always consult a doctor or nutritionist. Since they will keep in mind your health conditions to plan perfect diet for you.

GET ENOUGH EXERCISE

Exercise serves three important functions when you want to keep fit after 60.

⦁ Help you to maintain your body weight and reduce fat.
⦁ Improves your cardiovascular health.
⦁ Help you to build muscle mass

Many people’s minds quickly jump to images of running marathons or lifting very heavy weights in a humid gym when they hear the word “exercise.” Exercise can certainly involve jogging for miles on end, but it can also involve enjoying a pleasant walk. Actually, many more readily available forms of exercise are likewise highly beneficial to health.

The best cardiovascular activity for seniors which will be increasing cardiovascular health and endurance is walking, running, cycling, or rowing.

You may burn calories while maintaining and growing muscle by including weightlifting in your program. Many senior citizens choose to walk as their preferred form of exercise. However, much research shows that weight training may be a better choice if you are concerned about losing muscle.

Just like everything in life, another key to personal fitness is consistency. Since maintaining an active lifestyle daily isn’t always simple, motivation is equally as crucial. Although it could seem difficult, yoga is a worthwhile exercise to attempt. Numerous studies have shown that older people can benefit greatly from yoga practice in terms of fitness. Also finding a companion to workout with can be quite helpful for older adults who want to improve fitness level.

More than everything, your fitness regimen should be customized for you, your capabilities, and what motivates you. You can also consult a personal trainer to acquire an expert’s opinion, regardless of whether your main worries are muscle loss, weight reduction, bone density, or something else.

SLEEP AND MENTAL HEALTH MATTERS

When you can’t sleep, everything else suffers, and you stop doing what you normally do. This will inevitably result in negative effects. So, even though it’s common to sleep little less as you get older, you should still aim for 7-8 hours of sleep.

Mental health is yet another crucial component of being physically and mentally fit. Therefore, it’s crucial to consult about any mental health difficulties you may have. Consult a doctor, attend therapy, take medication—do everything necessary to get it corrected as quickly as possible.

BOTTOM LINE

As you age, it’s important to think about your health and make sure that your body is healthy. While there are many things you can do to stay fit after 60, some of the most effective changes need to happen in your daily lifestyle. Being over 60 can be stressful and exhausting. As you age, your health is more vulnerable to illness and injury. The problem is that without proper care, it’s harder to heal and stay healthy. That’s why Comfort Keepers always stay there for your loved ones with expert care. So, how do you keep yourself moving after you turn 60?

References

⦁ ‘’Effect of Exercise Type During Intentional Weight Loss on Body Composition in Older Adults with Obesity’’, 2017-⦁ Effect of Exercise Type During Intentional Weight Loss on Body Composition in Older Adults with Obesity – Beavers – 2017 – Obesity – Wiley Online Library

⦁ ‘’THE JOURNAL OF GERONTOLOGY: PSYCHOLOGICAL SCIENCES’’-⦁ Volume 76 Issue Supplement_2 | The Journals of Gerontology: Series B | Oxford Academic (oup.com)

⦁ ‘’Physical activity and fitness in the community: the Framingham Heart Study’’, 2021-⦁ Physical activity and fitness in the community: the Framingham Heart Study | European Heart Journal | Oxford Academic (oup.com)

⦁ ‘’The association between social support and physical activity in older adults: a systematic review’’-⦁ The association between social support and physical activity in older adults: a systematic review | International Journal of ⦁ Behavioral⦁ Nutrition and Physical Activity | Full Text (biomedcentral.com)

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