9 Tips for Staying Fit into Later Life

Are you an elderly person who wants to stay as healthy and active as possible? If so, you’ve come to the right place. In this post, we’ll give you some tips for staying healthy long-term. This is an important issue because being in good shape not only helps you feel better now but can help stave off the onset of diseases such as Alzheimer’s or dementia. Read on for more information.

In general, there are nine basic pieces of advice you should consider if you’re looking to stay healthy into your golden years:

Eat a Diet Rich in Vegetables and Fruit

This is key since most Americans eat far too little of these foods. Vegetables and fruit are low in calories and contain many essential vitamins and minerals.  The average American eats only about 1-1.5 cups of vegetables and fruits each day, yet studies show that women between ages 35 and 55 should eat at least 3 cups a day, and men should eat at least 2.5 cups a day if they want to stay in good health as they age.

Exercise at Least a Few Times a Week

This will help you feel better and live longer, too. You might want to ask your doctor for some specific recommendations on exercises to do since there are many different types of exercises available (walking, swimming, yoga, etc.). Also, be sure to drink plenty of water if you exercise.

Keep in mind that you don’t have to do all the traditional weight-lifting exercises to stay in shape. In fact, dancing, hiking, and swimming are all great ways to stay active, or you can look into 55 Fitness gym for seniors offering tailored fitness classes.

Don’t Smoke Cigarettes or Other Tobacco Products

Smoking cigarettes increases the risk of heart disease and cancer so make it a lifestyle change to quit now.

Limit Alcohol Consumption as Much as Possible

Although alcohol may have some health benefits in moderation, too much can also increase the risk of several medical conditions. Just be sure to drink plenty of water along with your alcohol.

Maintain a Healthy Weight

Being overweight puts you at risk for many diseases and conditions, including heart disease and diabetes. Be sure to maintain a healthy weight by eating healthy foods, exercising regularly, and avoiding tobacco products.

Make Your Time Outdoors Enjoyable

Simple activities like walking, gardening, and bicycling are great ways to stay active without being too strenuous. These are also good for reducing stress and building social connections with others.

Maintain a Positive Attitude

Negativity is not good for your health, and this is especially true as you age. Staying positive can improve your outlook on lifeand help you cope with any issues you may encounter.

Good Sleep Habits Are Important

Getting enough sleep helps your mental health and is necessary to stay healthy. Be sure to get at least six hours of sleep every night, though most experts recommend seven or eight hours of sleep a night as the optimal amount.

If you are having problems sleeping, you may benefit from checking your sleep routine. It should include:

• Have a relaxing bedtime routine that includes taking a warm bath or shower, drinking tea, reading a book, listening to soft music, and/or playing with your pet
• Avoid heavy foods and sugar before bed. Eating food such as hamburgers or chocolate before bed can cause restless sleep and interfere with your REM cycles. Also, remember to avoid stimulants such as caffeine and exercise within four hours of going to sleep
• Try not to watch TV or use your computer late at night – especially in the hour leading up to bedtime. These activities may have no benefit and may cause you to stay awake longer than necessary

Don’t Forget to Stretch

Stretching is a vital component of any fitness program. By following a specific full body stretching program, you will greatly improve your flexibility and joint mobility.

Stretching can be conducted at the end of any workout, or in the middle of one. All that you need is approximately 20-30 minutes to spend stretching out your muscles. This time will help you to prevent muscle soreness after a strenuous workout and will also improve your overall flexibility, which can help prevent injury as well. Stretching is also very important in maintaining good muscle tone.

Keep in mind that these tips won’t work if you don’t follow them consistently or if your body doesn’t react to them this way. Also, consider that these tips generally apply to people who haven’t smoked or who have never been sedentary their whole lives so you may want to modify some of these recommendations for yourself.