Are you over 60 and looking for strategies to maintain your fitness and keep active? In your 60s, taking care of your health is more important than ever if you want to live a long and fulfilling life. This post will offer advice to help you maintain an active lifestyle and good health as you age.
We will discuss how to maintain a healthy lifestyle during this period, including how to eat well and get enough nutrients, exercise regularly, what kinds of things to do with your social time, and other general lifestyle practices.
Keep reading to find out more, and then start making changes immediately to maintain excellent health long into your 60s.
Get regular checkups and screenings
You must keep up with your health screenings and checkups as you age. It is recommended that adults aged 60 and over get regular checkups to monitor blood pressure, cholesterol, and blood sugar levels. Screenings such as mammograms and colon cancer screenings are also important in maintaining good health.
This is especially true if you’ve worked at construction sites; there is a possibility of exposure to asbestos which is toxic. Men are especially at risk of developing malignant mesothelioma, a rare and aggressive form of cancer caused by exposure to asbestos. Regular checkups can help catch any possible signs of this deadly cancer and provide the best chance of successful treatment. Common symptoms include shortness of breath, chest pain, and abdominal pain. If detected early, the five-year survival rate is up to 73%.
Eat a healthy diet
Consuming a diet high in nutrients is necessary if one wishes to maintain their health in their 60s. Eating a diet rich in fruits, vegetables, and lean proteins will help you maintain a healthy energy level, control your cholesterol levels, and assist in managing any chronic diseases you may have.
Adults aged 65 and older should strive to consume between 1.5 and 2 cups of fruit, between 2 and 3 cups of vegetables, and between 5 and 6 ounces of lean protein daily, as recommended by the Centers for Disease Control and Prevention (CDC).
Moreover, cutting back on bad fats, sodium, and sugars added to foods is essential. Talk to your primary care physician or a nutritionist if you want to learn more about building a meal plan that is optimum for your health.
Manage chronic conditions
Chronic diseases like diabetes, heart disease, arthritis, or high blood pressure may become more prevalent as you age. With the assistance of a healthcare practitioner, it is crucial to keep these conditions under control.
Medication and changes to one’s diet and lifestyle are all possible. 6 out of 10 adults over 65 have at least one chronic illness, and 4 out of 10 have at least two, according to the National Institute on Aging. The likelihood of significant health problems can be decreased with proper care of chronic illnesses. Stay in touch with your healthcare provider and discuss any concerns or changes in your condition.
Get regular exercise
Physical activity is essential for healthy aging, particularly in your 60s. Studies have shown that regular exercise can improve your strength and balance, reduce your risk of developing chronic diseases like diabetes and heart disease, and help you maintain a healthy weight.
Adults over 65 should aim for at least 30 minutes of moderate-intensity physical activity five days a week. If you cannot complete 30 minutes in one session, breaking it up into shorter bouts of 10 minutes or more throughout the day is also beneficial. Low-impact activities like walking, biking, swimming, and yoga are excellent choices for seniors.
Smoking is one of the biggest preventable causes of death worldwide, and it poses a unique and significant threat to people of older age. It increases your chance of significant health problems such as heart disease, stroke, emphysema, and some types of cancer.
Quitting smoking at any point in time is still beneficial. Talk to your doctor about quitting aids and techniques that may help you. Your doctor may also be able to provide you with referrals to smoking cessation programs that are successful in assisting people in kicking the habit.
Say No to alcohol
As you get older, start saying No to alcohol. Excessive drinking can lead to impaired judgment, sadness, and a compromised immune system. Additionally, it can lead to liver disease, high blood pressure, and an increased risk of experiencing a slip-and-fall accident.
You must look for assistance if you are unable to control the amount of alcohol that you consume. Your primary care physician can propose other resources or refer you to a treatment program.
Stay socially active
Staying socially active is an essential part of healthy living in your 60s. Stay connected with friends and family and participate in activities you enjoy. Consider joining a club or taking a class to learn something new.
Taking part in social activities can improve your mental health and help reduce feelings of loneliness or isolation. You can also join online communities to keep in touch with people who share similar interests. Volunteering is another excellent way to meet new people and help your community.
Take steps to prevent falls
Falls are a significant concern in your 60s and can lead to serious injury. The best way to prevent falls is to be mindful of your environment. Make sure to wear sensible shoes with good grip, and always use handrails when going up and down stairs.
Take time to properly clean up spills and avoid obstacles that can create a trip hazard. If you live alone, try to ensure that help is nearby if you fall.
Regular vision exams can also help reduce your risk of falls by helping you detect potential hazards. Finally, consider physical activity programs such as Tai Chi or balance classes focusing on improving balance and agility.
Taking better care of our health becomes increasingly vital as we get older. We can maintain our health and level of activity far into our 60s and beyond if we continue to be active and maintain a nutritious diet.
Nevertheless, maintaining your health while you’re in your 60s can be difficult, but if you have the correct techniques and routines, it is feasible to keep your quality of life high. You can initiate the process of leading a healthier and more meaningful life with just a little self-control and commitment.
Alex is fascinated with “understanding” people. It’s actually what drives everything he does. He believes in a thoughtful exploration of how you shape your thoughts, experience of the world.