Healthy habits for today’s seniors begin with a positive attitude toward diet and exercise. Just because we are over fifty, sixty, seventy, eighty, or more doesn’t mean we sit in a rocking chair and wait for life to end. There’s too much of life to explore! We seize each moment with sound nutrition and an active lifestyle that keeps our minds and bodies performing like well-oiled machines.
When I was fifteen years old, I decided to take care of my body for the long haul. I’d been a chubby child and faced all the ridicule that went with it. Educating myself on what my body needed to maintain a healthy weight meant eating to live, not living to eat.
My decision to take care of myself highlighted rising early and exercising before the school bus arrived. Those habits have stayed with me for seven decades. I believe my body is the temple of God, and I’m a steward of His holy gift (1 Corinthians 6:19.)
If we are motivated to get healthy and stay healthy, it’s not too late to embark upon a lifestyle that gives us purpose and meaning. Perhaps a goal is to shed a few unwanted pounds, or add back the extra weight an illness may have snatched from our body. Even if we’ve never considered our food intake or activity, this post may open our eyes.
Before moving forward:
- Check with your doctor and discuss expectations.
- Request blood work to make sure your body is in fine shape.
- Ask your doctor for vitamin and supplement recommendations.
- Plan a sensible diet and exercise plan.
- Enlist an accountability partner.
- Purchase the proper equipment/shoes for the activity.
- Subscribe to a respected online website that focuses on health care for the aging.
Food choices
Our aging bodies thrive on fruits, vegetables, dairy, protein, and whole grains. Simple, but when we add extra fat, salt, sugar, and carbohydrates, our bodies will rebel over time and not in ways we enjoy. We are what we eat. Choose wisely.
If we are diabetic, gluten-free, or have other health issues that limit our intake, that’s okay. We choose or substitute foods to keep us feeling good and ensure our medical reports shine. Deliberately eating or drinking things that make us feel badly isn’t wise.
Sodium can be a killer. Literally. Our saltshakers are not the worst problem. Consuming processed foods and eating out adds far more sodium than is healthy at any age. Cutting back can be as easy as cooking from proven recipes and limiting restaurants to special occasions. However, some organic and whole foods eateries are selective in the preservatives that enhance their dishes.
Some people have never experienced a weight problem and saw no reason to educate themselves on what goes into their bodies. Now is the time to take notice. Take the time to read product labels and recipes for a huge nutritional payoff with dividends that money can’t buy.
It’s okay to be picky, and I fall under that category. I don’t care for the taste of a huge list of foods: beets, milk, egg yolks, red meat, white bread, white rice, potatoes, watermelon, or any kind of melon, to name a few. Weird, I know. But I can find the nutrients my body requires in multiple ways. I never met a green vegetable I didn’t like. Nut butters are my friend. My point is, make choices that suit your tastes and cause the nutritionist to smile.
Detoxing and/or intermittent fasting have proven to help the body’s overall function. If this is of interest in your new diet regimen, consult with your doctor before embarking on a habit that could be potentially harmless.
Hydrate
The average adult body contains approximately 60% water, and as we get older, the percentage decreases. Lean muscle contains more water than fat, making water a sensible alternative to sugary or artificially sweetened beverages. When we don’t have enough water, we’re tired and can be plagued with headaches. Don’t forget that fresh produce contains a lot of water, so your body is happy and healthy.
Balance is the key to living well and enjoying life.
Denying ourselves an occasional treat can cause a grumpy old person who forgot the pleasure of licking an ice cream cone on the hottest day of the year or blowing out the candles on a birthday cake and taking a swipe of frosting.
Vitamins and minerals are nuggets of gold.
Big tip! Vitamins and minerals do not add to our life span. But they can add to the quality of life. The best source of supplements is in food, but that isn’t always possible. Also, the extra nuggets of power we took when we were younger should change as we age.
Our bones become more brittle, and calcium and vitamin D help slow down the process and fight osteoporosis. Stress is another factor in which supplements like vitamin B can aid in appropriate mental and emotional processing.
Selecting the vitamin and mineral brands can be a dilemma. Do we choose the least expensive or the most expensive? Choose the brand that eliminates or has few preservatives and extras not needed by the body.
Always check with your doctor or nutritionist about what is best and inquire about potential side effects. Taking too many or the wrong vitamins and minerals can do more harm.
How do I choose the right exercise?
Some of us have exercise limitations that curb our type or level of activity. Limitations do not prohibit us from conditioning our bodies; they simply mean we understand our restrictions and find alternatives.
I believe varying what we do in our activities is a plus for our bodies. Walking may be your favorite form of exercise, and you have walking buds to join you. That makes the activity fun. I’m a fan of hiking. Grabbing a helmet and pedaling around the neighborhood may give you the extra boost your body needs. Wonderful. Some prefer a gym with a person who coaches seniors—now I’m jealous.
Various forms of exercise are available, no matter our age or disability. Determination and a positive attitude to change and maintain a healthy lifestyle is a win-win situation for all of us. Our God gave us bodies to move, minds to think, and food to maintain physical and mental health.
Are you ready to get started?
Seeking more information about health and wellness?
What Does a Healthy Lifestyle Really Mean? by Rebecca Barlow Jordan
Maintaining a Healthy Lifestyle by Sherri Downs
How to Rebound from a Serious Illness by Tracy Crump
Healthy Eating for Your Body, Soul, and Spirit by Stephanie Pavlantos
Health and Spiritual Books by Susan U. Neal
Healthy Aging: Beyond 50 by the Mayo Clinic
Disability Exercises: Exercising for Persons with Disabilities by DisabledWorld
Physical Activity for People with Disability by the Centers for Disease Control and Prevention
A Senior’s Guide to Physical and Mental Fitness by Anthony Martin
About the Author
DiAnn Mills is a bestselling author who believes her readers should expect an adventure. She is a storyteller and creates action-packed, suspense-filled novels to thrill readers. Her titles have appeared on the CBA and ECPA bestseller lists; won two Christy Awards; and been finalists for the RITA, Daphne Du Maurier, Inspirational Readers’ Choice, and Carol award contests.
DiAnn is a founding board member of the American Christian Fiction Writers, a member of Advanced Writers and Speakers Association, Mystery Writers of America, Sisters in Crime, and International Thriller Writers. DiAnn continues her passion for helping other writers be successful. She speaks to various groups and teaches writing workshops around the country.
DiAnn’s next release is Concrete Evidence https://diannmills.com/books/concrete-evidence/
Connect with DiAnn on her various social media platforms here: www.diannmills.com
Sensible dieting and exercise are all the more important when you get older. Great insight shared here!