There are many ways to better your health as you age. Activities to sharpen your mind, reduce the risk of injuries and prevent or delay dementia and Alzheimer’s.
One action to take to improve both the body and the mind is picking up an exercise routine. The most important habit to pick up when you are creating an exercise routine is to create healthy eating habits. Conducting mental exercises for yourself should also help maintain the health of your mind. Maintaining your mind requires you to engage your mind with challenges that are stimulating. Consequently, you can experience an improvement in your memory as well as cognitive thinking.
You can take control of your life in five steps, improving your health and fulfilling other areas of life. To understand the steps to live a more fulfilled life as a senior citizen, continue reading the information with the sections below.
Leading a healthier life means integrating a frequent exercise routine. There are several health benefits for senior citizens can receive by engaging in dynamic activities that move the body and doing endurance exercise, interval training and strength training.
Studies have shown that exercise is the antidote to aging and that regular exercise provides benefits such as greater balance and flexibility, minimizes risk in chronic disease, improved memory and better strength and bone density. There is this misconstrued notion that the issues seniors experience is due to aging, but this tends to be false. The possible cause of these symptoms is not the body getting enough movement.
The best exercise for seniors is endurance exercises like walking, running, cycling and water aerobics. These exercises are also known as cardio exercises. Research suggests that people should participate in a minimum of 30 to 60 minutes of moderate cardio exercise every day, estimating to 150 minutes of cardio per week.
If running is not a preferred method of exercise, then water aerobics can prove useful. This type of exercise can is best for seniors with physical disabilities or conditions that reduce mobility. The water makes it easier to move and receive enough benefits from the exercises. Some of these benefits are:
If you do not eat the right nutrients then it could lead to physical ailments like a weakened immune system, increased muscle weakness, debilitated bone mass, maximized risk of hospitalization and even death. Sticking to a healthy diet as a senior is important because as you get older, your capacity to produce and absorb nutrients declines.
Having a healthy diet is also a way to reduce any current health concerns and reduce the chance of getting a chronic disease. A healthy diet also helps reduce the risk of obesity, which is a concern for senior citizens because of overconsumption and lack of exercise.
A healthy diet should consist of different colored fruits and vegetables. Some examples of healthy foods are blueberries, raspberries, kale, spinach and Swiss chard. Frozen fruits and vegetables are just as effective fresh fruits and vegetables, so the cheaper alternatives do not have to hurt your diet if that is what you wish.
Dairy must also be a staple in the diet of a senior because of the calcium and vitamin D. Fiber and vitamin B are also essential nutrients and they can be found in whole grains such as bread and oatmeal, and in protein like meat and beans.
For those who eat meat, poultry and fatty fish. Some examples of fatty fish are salmon, mackerel and tune. Fish also contains omega-3s, which can reduce joint pain, minimize the risk of heart disease and lower depression.
The brain is an important organ, and it is essential to maintain it and continue to strengthen it as aging continues. As a senior, working on your mind can prevent or delay the symptoms of dementia and Alzheimer’s disease. By stimulating your mind, you can better your cognitive thinking and improve focus and memory.
Genes play a predominant role in how your brain will behave as you age, but it is possible to control your diet, exercise, social interactions, your mind and more.
How and who you interact with can influence your mental health greatly. A lack of social interaction can speed up the brain aging process. Social interaction stimulates the neurochemistry in your brain, and if you are surrounded by good people, it can greatly improve your mental health. Staying in touch with friends and family is vital. Social activities can also stimulate the mind like gatherings and volunteer work.
There are also different types of brain exercises that can be done to keep your mind active and stimulated. Playing games such as crossword, puzzles, number games and video games are examples of what you can do to keep your mind stimulated. Some other ways are learning a new language or skill.
Studies have shown that having the capacity to lead your life, sleeping enough through the night, having strategies to cope with stress and having an optimistic attitude can also help with aging in a healthy way and feel like you are living a more fulfilling life.
Optimism can be a wonderful antidote to mental health. Mayo Clinic has completed several research studies over a few decades on people who have been labeled as optimistic and pessimistic. The results have shown that pessimists have a 19 percent higher chance of dying in any given year.
Individuals who have self-categorized as positive have done better on memory tests and have a better time coping with stress. Optimism has been found to strengthen the immune system and can lower blood pressure. Luckily, it is possible to train yourself to become a better optimist.
When a stressful life event has occurred, learning coping methods for a healthy mental state. Prolonged stress can expand into other areas of your life which can negatively influence them.