Aging Healthfully – Tips & Tricks

From the moment we’re born, we grow and change. A lot of these changes are for the better. Over the years, we gain wisdom and confidence along the way. However, every stage of life has both opportunities and challenges.

In our culture, people expect the second half of life to bring more problems than positive changes. It doesn’t have to be this way. There are aging-related issues that you won’t be able to avoid. However, there’s also a lot you can do to make your senior years healthier and more fulfilling.

Use Tried and True Strategies

No matter your age, trendy quick fixes rarely lead to real improvements. The CDC recommendation of 150 minutes of exercise per week is meant for a slow and steady approach. Do a shorter workout every day instead of a grueling marathon once a week. Meanwhile, trimming a moderate 1-2 pounds per week gives you the best chance of keeping the weight off.

What’s a healthful approach to diet and exercise as you age? You may want to check with your doctor before making big changes. However, for the most part, it looks like the healthy diet and exercise of a younger person. This includes:

• Exercising to build strength, cardiovascular fitness, flexibility, and balance.
• Eating plans that prioritize lean protein, lots of produce, and whole grains.
• Taking it easy on processed treats and high-calorie comfort foods.

Healthful aging also means adapting to your changing body. For instance, did you know you’ll have fewer taste buds as you age? Seniors who think their food tastes bland aren’t imagining it. The healthful solution is to put down the salt shaker. Instead, experiment with bold flavors, spices, and herbs.

Due to declining bone density, less muscle mass, and balance problems, 25% of seniors fall each year. That’s the bad news. The good news is that you can target these aging-related problems. Strength training may slow or reverse bone loss. Other forms of exercise, from water aerobics to yoga, can increase balance and muscle strength. Even a few minutes of exercise a day helps.

Don’t Just Focus on the Physical

Diet and fitness aren’t the only parts of wellness that matter. Healthful aging involves every part of you, inside and out. Is your life connected and fulfilling? Are you taking care of your emotional health? Do you have effective ways to manage stress?

Studies show that seniors with the greatest wellbeing have close bonds with other people. Quality matters over quantity here. You don’t need to be a social butterfly, but you do need at least a few meaningful connections.

Younger people tend to have built-in social groups at school and the workforce. After you retire, you may need to get proactive to build deeper friendships. Look for groups online based around your favorite hobbies. Out in the real world, check out seniors’ centers, volunteer organizations, or your local place of worship.

An often-neglected part of healthy aging is your emotional wellbeing. Depression can strike at any age, but it’s not a normal part of growing older. Low energy? Struggling with concentration and memory? Sleeping too much or not enough? You might have depression. Reach out to someone. The people you love can support you as your doctor gets you treatment.

Finally, a recent study shows that 75% of adults are affected by unmanaged stress. Many of the healthful tips we’ve covered, like exercise and social connections, can help. If they aren’t enough, you can add mindfulness to your stress-managing toolbox. Just five minutes a day may improve attention and sleep quality while lowering stress and reducing pain. What counts as mindfulness? Anything from guided meditation videos to savoring a cup of coffee on a quiet morning.

What’s the common thread between all of these healthful aging tips? Consistency. Doing a little bit every day builds healthy habits to carry you through the next chapters of your life.