When we were children, rarely we thought about health and fitness. Unless we got seriously ill, we lived without a care in the world. We ate junk food, played games for hours on end, and drank soda pops at midnight. And the best thing? We never had to pay for it. Our bodies were in superb condition no matter what we put them through!
As we get older, our thoughts invariably switch to our health. We realize that we simply cannot sustain a life of indulgence. We want to extend our life expectancy and be free of debilitating conditions, such as diabetes and osteoporosis.
So we have to get active and we have to keep fit.
A healthy 60-plusser moves around a lot
For 60-plussers, a healthy lifestyle is super important. Physical activity helps seniors to stay energetic, healthy, and – most important of all – independent.
While all too many elderly people spend at least 10 hours or more sitting or lying down each day, healthy 60-plussers make the most of their time by staying active.
Are you a little concerned by you own sedentary lifestyle? Let’s take a look at a day in the life of a healthy senior. This might inspire you.
Start the day with a hearty breakfast
Your typical healthy 60-plusser doesn’t spend too many hours in bed; they rise early, and they always eat a nutritious breakfast.
Strangely enough the answer to what is healthy depends on how your condition is, but also where you were born. The dietary guidelines between countries differ.
Tom and i always have breakfast with at least 5 different types of fruit. But for someone with diabetes this would be an unhealthy breakfast.
Seniors are at a high risk of malnutrition, primarily because their absorption efficiency has decreased. Healthy seniors stay in good health by eating an easy-to-prepare breakfast that is inexpensive and rich in fiber, such as oatmeal, eggs, or soft fresh fruits.
Do a puzzle before lunch
As we get older, our reflexes and senses change. Moreover, our brain cells become damaged over time, possibly leading to debilitating conditions, such as dementia, while our ability to think logically can become impaired.
Healthy 60-plussers know that it’s important to keep their brains alert and active. That’s why you will often find them doing a puzzle – such as a crossword or a jigsaw – before lunch. These kinds of puzzles tighten concentration and alertness, improve memory, and sharpen brain function.
Tom hates games, so he keeps his brain alert by studying scientific books and studies. I love games, so I do jigsaws on the iPad, but also my daily dose of lumosity.
Be active in your community
Many towns and villages have community centers with lots of activities. An active 60-plusser participates in these activities or volunteers with errands or takes care of participants that seem to be alone.
Cook up a healthy lunch
As we get older, our diet increases in importance. A good diet can reduce our risk of diseases and illnesses, and it can make us more energetic and mentally sharp.
Healthy seniors don’t just eat healthily – they also cook. They know that a balanced diet is key, take their cues from mediterranean diets, and eat what their body needs: fruits, vegetables, calcium, whole grains, protein.
Go to an aerobics class
A decline in our body’s ability to function is a natural consequence of ageing. But it is possible to slow this process down by engaging in physical activity.
Healthy 60-plussers take a trip to their local aerobics class in the afternoon. Here, they enjoy moderate activity, such as bike riding, weight training, swimming, or even water aerobics.
Eat a light evening meal
Energetic 60-plussers don’t eat for periods of about 13 to 15 hours. If breakfast was at 8 am their last meal is at 5 or 6 pm. It’s a great way to maintain the right weight and to stay tireless.
Time for an evening power-walk
A walk is a great way to break up your sedentary time. Although popping to the shops doesn’t really help you to get healthy, it is at least something.
Healthy 60-plussers, though, know the true value of a hike, and they aim to walk for at least 30 minutes each day.
The key is to walk fast. his provides you with a moderate-intensity aerobic activity, which is what is required. Although an evening stroll is okay, an evening power-walk is much more productive.
Get a good night’s sleep
A balanced 60-plusser sleeps at least 8 hours. It helps not to watch a screen an hour before bedtime. TV, computer, tablet or smartphone spread a blue light that derives us of the production of natural melatonin.
Alcohol and caffeine will keep us wide awake as well.
Have a great day!