Most individuals nowadays may expect to live well into their seventies and beyond. Every country around the globe is seeing population growth, especially among seniors. For seniors, healthy aging is vital for their independence, security, and productivity. Chronic diseases such as dementia, heart disease, type 2 diabetes, arthritis, and cancer are on the rise with age, and seniors struggle daily, not just with these chronic diseases but also with falls, loss of hearing and vision, physical inactivity, weaker energy, and behavioral health issues. All of these have an impact on one’s quality of life.
The good news is that today’s adults are living longer, healthier lives! You can achieve this too by focusing more on better fitness, wellness, and nutrition. The NIA and other health and government agencies have identified a variety of ways to improve the odds of maintaining optimal health well into old age while actively researching ways to slow or prevent an aging-related decline in physical health. Taking care of your physical and mental health, living as independently as possible, and maintaining your quality of life are some of the simple things you can do for healthy aging.
Here are some healthy aging tips you can use to live a wholesome life:
Move Around and Exercise
Physical activity is essential for healthy aging. There are many benefits of exercising regularly, including weight management. Obesity and excess weight may increase the risk of mortality, disability, and a variety of illnesses, including type 2 diabetes and high blood pressure. On the other hand, being too thin as an older adult may impair your immune system if you are not getting the right amount of food and nutrition intake. If you’re underweight, low muscle mass may cause you to tire easily and have a higher risk of bone fractures.
Maintaining weight is key to healthy aging. Finding a balanced weight is imperative alongside physical activity to maintain muscle mass and move independently. Regular movement and exercise may not only help you live longer but also live better, by experiencing fewer years of pain and disability.
Eat a Health-conscious Diet
It is a given that a well-balanced diet is necessary for improving your quality of life. This does not mean only eating greens and cutting out food groups from your regular meals. Eating healthily can prevent some illnesses and even improve brain function with certain superfoods.
Choosing what to eat might be difficult with so many food options, but there are tons of food and recipes out there that are nutritious but enjoyable. Eating correctly, like exercising, is about more than just watching your health. It does not necessarily mean going on a diet either. It means eating different meals that are delicious and providing your body with the right vitamins, minerals, and nutrients. For older adults, eating food that is rich in fresh fruits and vegetables, whole grains, healthy fats, and lean meats are recommended for healthy aging.
Get a Good Night’s Sleep
Getting adequate sleep is beneficial to your health and alertness. Even though adults of all ages need the same amount of sleep (seven to nine hours), older adults and seniors usually do not get enough. It might be difficult to sleep if you are sick, in pain, or taking medications that keep you awake at night. Sleep deprivation can make a person irritated, depressed, forgetful, and prone to falling or other mishaps.
Following a regular sleep schedule is one of several things you can do to promote healthy aging. Every day, try to go to bed and wake up at the same time. Late afternoon naps that are too close to bedtime should be avoided since they may keep you awake at night. Exercise can also help in getting better sleep if it’s not too close to bedtime. Behavioral therapies, such as mindfulness meditation, have been shown to enhance sleep quality in studies.
Live a Full Life by Building Healthy Habits
Longer lives present more opportunities for you to live life to the fullest with your loved ones. It is important to stay active, eat healthily, get adequate sleep, and manage your health care proactively. Healthy aging can be achieved by making even minor changes in each of these areas. Visit 1Heart Caregiver Services’ blog to read more healthy aging tips.