How Do Seniors Stay Healthy?

Healthy habits can keep the brain and body healthy, and help seniors live longer with a greater quality of life. These habits include a healthy diet, regular exericse, adequate sleep, avoiding smoking and alcohol, maintaining a healthy weight, keeping your brain active, managing stress, and others.

A nutritious diet and regular exercise are the two most important changes seniors can make to stay healthy. Healthy behaviors can keep the brain and body healthy, and help seniors live longer with a greater quality of life. 

Some healthy habits for seniors include: 

• A healthy diet
  • Add fiber to the diet
    • Fiber reduces constipation, aids in weight loss, reduces the risk of diabetes, pre-diabetes, heart disease, colon cancer, and lowers blood cholesterol levels
    • Men over age 50 should aim for 30 grams of fiber per day; women over age 50 should get 21 grams per day
    • Good sources of fiber include beans, whole grains, vegetables, and fruit
  • Try the Mediterranean diet
    • Foods such as fruits, vegetables, beans, whole grains, and fish are emphasized
    • Meat, dairy, and sweets are minimized
  • Drink plenty of water
    • Water flushes out toxins and keeps you energized 
• Exercise regularly
  • Exercise keeps muscles and bones strong, which helps reduce serious injuries due to falls
  • Physical activity also:
    • Increases energy levels
    • Improves balance
    • Can help prevent or delay heart disease, diabetes, and other health concerns
    • Improves mood and reduces depression
  • Aim to exercise 30 minutes on most days
    • Try walking for 15 minutes twice daily or walk 10 minutes 3 times each day if you can’t walk for 30 minutes all at once
    • A combination of aerobic exercise (walking, swimming) and strength training (weights) is best
    • Any physical activity you enjoy can be exercise: gardening, dancing, fishing, tai chi, or yoga
    • Start with 1-pound or 5-pound weights; if you don’t have weights, use a can of soup, a book, or a full bottle of water
  • Exercise with a partner to make it more fun and social
  • Do exercises while you watch television
  • Talk to your doctor before starting any exercise program
• Get plenty of sleep
  • Aim for at least seven to eight hours per night
• Don’t smoke
  • Avoid other nicotine products such as chewing tobacco
• Limit or avoid alcohol
• Maintain a healthy weight
  • Excess weight, especially around the waist or combined with muscle loss, increases health risks
• Keep your brain active 
  • Engage in volunteering or hobbies
  • Learn a new skill or hobby
  • Read books and magazines
  • Play games
• Manage stress
  • Exercise regularly
  • Walk outside in nature
  • Write in a journal
  • Try relaxation techniques
    • Mindfulness
    • Breathing exercises 
• Stay positive
  • Release grudges 
  • Don’t worry about things beyond your control
  • Practice gratitude
  • Pause to enjoy the simple things in life
• Maintain social connections
  • Keep in touch with family and friends
  • Surround yourself with people you enjoy
  • Volunteer for a local organization or join a group focused on a hobby you enjoy
  • Join a walking group with other older adults
  • Check out programs available through your local senior center or other community organizations
• Get regular medical checkups
  • Manage chronic health problems such as diabetes, high blood pressure (hypertension), depression, and high cholesterol
  • Talk to your doctor about the medicines you take and possible side effects