1. Eat a well-balanced meal plan.
One of the sure-fire safe ways to stay healthy while aging is to eat a healthy diet that consists of a variety of foods known for providing optimum nourishment with few calories. Eat foods from all groups including vegetables, fruits, grains, dairy and lean protein for well-balanced nutrition. Limit consumption of processed foods, which are high in saturated fats and refined sugar, to protect against weight gain and poor nutrition.
2. Eat throughout the day.
Eating small meals throughout the day helps regulate blood sugar and decreases appetite. Small meals keep one’s body properly nourished and energized throughout the day. Snack on healthy foods like nuts, fresh vegetables and fruits, and low-fat cheeses.
3. Eat smaller portions.
As aging occurs, the body naturally slows down. Fewer calories are burned. When this happens, individuals need to cut back on calorie consumption to avoid gaining weight. Gaining weight can lead to any number of chronic health conditions including obesity, heart disease, diabetes and other degenerative ailments.
When choosing meals, follow portion control guidelines developed by the American Dietetic Association. An optimum meal consists of having one-half of the dinner plate being vegetables, one-quarter being a starchy vegetable and the other quarter being protein. Learn about portion control by going online to their website or asking a nutritionist for printed literature or reference sources.
4. Stay physically active.
Stay safe by keeping physically active, no matter what age. Activity keeps blood circulating, improves endurance levels, lowers harmful cholesterol levels, keeps energy levels up, makes sleeping easier and provides individuals with that “can do” attitude. Choose from a variety of activities to lower risks of becoming bored. Engaging in activities with friends can be a great way to socialize and get fit. Form a walking group, take a yoga class or join a water aerobics class to improve overall health. Treadmill workouts are great ways to stay healthy and get fit. When using an elliptical machine, remember to keep track of elliptical calories burned.
Be sure to stay safe by wearing proper attire, comfortable and well-fitted shoes and appropriate equipment for any activity. Stay safe by making certain fitness equipment, like the elliptical machine, is in good condition prior to using it.
5. Do simple exercises.
Muscles and joints can become stiff as aging occurs. Slowly stretching your muscles plays a key role in staying safe. Warm muscles reduce the likelihood of getting injured or experiencing pain. Do some simple overhead reaches, side bends and/or toe touching exercises.
Instead of lifting heavy weights, consider using some resistance bands to improve muscle strength and flexibility. Make your own homemade weights by using filled cans, filling milk jugs with water, and/or filling socks with sand or beans.
6. Consult with a doctor.
Before making any life changes, individuals need to be safe by checking with their medical care provider first. He or she can recommend exercises, a meal plan, and/or determine what is best for the individual’s current medical condition.
Staying healthy during the aging process is not difficult. Individuals only need to use their imagination, do things in moderation and know what is best for their current functioning level.