Most people will need to modify certain aspects of their lifestyle to maintain health and fitness and stave off the onset of falls and disability, which can begin with something as simple as swapping out fast food delivery with vegan delivery.
Exercise: If you’ve been a couch potato, it’s time to get up and go for a walk. Start slow by going for a brisk 20 minutes at a low pace, once or twice a week. Getting out and getting active will improve your fitness levels and balance and boost your mood. Join a walking group, join an exercise class or a group exercise program at your health club or community centre. As you get older and your metabolism slows down, exercise is a natural way to maintain and increase your energy level and to reduce or prevent stress.
Start with short walks in your neighbourhood and slowly build up to going for a long walk after work. For best results, exercise every day. Don’t forget to take breaks and get up to go to the restroom to avoid getting tired and having to sit down.
Get enough rest: As you age, you will want to get less than seven to eight hours of sleep a night. Make sure that your bed is comfortable and that you take a break after 10 to 15 minutes of sleep. Set a wake-up time every day and do whatever activities you can to take a break before you get too tired.
Look for ways to incorporate exercise in your daily life. Mix it up with a quick walk or a leisurely bicycle ride. Listen to music. Read.
Staying active is key for overall health and longevity. But many adults will need to modify certain aspects of their lifestyle to maintain health and fitness and stave off the onset of falls and disability. Silver Cross has some home equipment that can help with the transition.
Nutrition: Because you get up so early to get to your job and go to your training sessions, your body has less time to adjust to the time change or your diet. It may take your body a few days to return to a normal eating pattern after adjusting to your new schedule. It’s important to find ways to supplement your diet if you’re starting a new routine.
Do a meal planning to include healthy choices and make meals that have a high protein content, like fish, chicken and vegetables. Cut out foods that are high in sugar or fat like sweets and fast foods. You might have to learn how to use a scale to keep tabs on your calorie count.
Social Interaction: For older adults, socialization is a great way to reduce stress and maintain mental and emotional health. You may want to join a senior centre or participate in one of your community’s activities. You may need to adapt your schedule so that you can get out of the house every day and meet people. Most communities have a senior centre or a local club that provides recreational activities.
Socialization keeps you active and encourages you to participate in activities like going to a movie, going out to dinner, attending a play or visiting a museum. Join groups and make friends.
Stay Connected: If you find that you don’t see much of your family, friends or neighbours, it’s time to get out of the house to stay connected. You may want to join one of your local senior centres, or use technology like Skype and FaceTime to stay connected.