60s are the new 40s – with advancements in medicine, technology, people are now enjoying a better quality of life and are doing much more in the second innings of their life. To stay fit and young, here are a few things you should consider doing.
Exercise regularly to prevent illnesses and health complications
Add years to your life, and life to your years by following an exercise regime suitable and appropriate for you. Try to increase the proportion of muscle mass that you have, such that it forms a bigger part of what contributes to your (appropriate) weight. Exercise can reduce the risk of joint and muscle pain, arthritis, diabetes, cholesterol and cancer. It can also reduce symptoms of chronic conditions such as poor digestion, low immunity, weight gain etc. This can increase your self-reliance, independence and consequently the quality of life that you have.
Include various activities in your exercise regime to improve mental health
Exercise reduces stress, improves sleep quality and also improves mental health. Exercise is also known to reduce depression. By incorporating aerobic activities such as swimming, running, walking, cycling, strength training using weights, and stretching activities such as yoga, you can exercise throughout the week without making it monotonous. Start off slow if you’re not used to these exercises, then slowly increase the pace. You can make changes to your regime as you progress, depending on how your body is reacting.
A small amount of exercise can also prevent osteoporosis
According to a study, a minute of exercise a day can prevent osteoporosis. It said that women who on average did 60-120 seconds of high-intensity, weight-bearing activity per day, had 4% better bone health than those who did the activity for less than a minute. Those who exercise for more than two minutes have even stronger bones.
Having a more wholesome diet will help in the long run
As we grow older, our body requires fewer calories. Keeping this in mind, it would be advisable to modify your diet accordingly. The change in diet doesn’t have to be done at once but by replacing unhealthy foods with healthy alternatives – one at a time. Incorporating more fiber in your diet can be good for your digestive system, blood cholesterol level while reducing the risk of heart diseases. Including more of green and other veggies in your diet can help you get the right nutrients and keep you hydrated. Proteins are essential and can be incorporated through meat, fish, eggs, beans. Iron-rich foods such as legumes should definitely be included. Calcium-rich foods such as milk, cheese and yoghurt prevent osteoporosis. Vitamin D should also be included to meet this objective. Reducing salt intake can prevent high blood pressure. Make sure you have adequate water and other rehydrating fluids. If you have low blood pressure, increase fluid intake and use more salt in your food. Incorporating turmeric, pumpkin seeds or dark chocolate can boost your memory. Ginger helps with water retention problems.
Essential health tests can lead to timely solutions and prevent complications
Once you have a regular exercise regime and a wholesome diet, you know you are on the right track. In addition, everyone should get regular health tests done, including tests for blood sugar levels, blood pressure levels, colorectal cancer, prostate cancer, breast cancer. You should also consider getting an eye checkup, dental check and bone density check (to rule out osteoporosis). A one-time screening for abdominal aortic aneurysm can be done by men
Staying positive
A positive outlook can do wonders. You can nurture relationships and stay connected to the people you appreciate. You can also participate in events, or work, or contribute towards a goal you believe in. Exercising can be a big step of looking after yourself, which can prevent negativities. By getting regular tests done, you can be assured that your health is monitored, and that you are making improvements.