Did you know that every 8.5 seconds in America, someone turns 50? There were a total of 75.8 million people born during the “baby boom,” or the period between 1946 and 1964, and those people are now entering their golden years, making them America’s newest seniors. While many people during this period paid little mind to what they ate, in general, they were more active than they are today, and as we age it becomes more important to take better care of ourselves.
People are living longer than ever before, and with a little bit of knowledge and effort, those extra years can be great years.
Time For A Check Up
Quite possibly the most important thing that seniors need to do is get an annual physical. The reason for this is quite simple, you cannot fix what you do not know is broken. Be sure that your doctor checks your cardio-pulmonary fitness, blood pressure, cholesterol, and blood sugar if you are at risk for diabetes, as well as bone density if you are a woman. Women in particular face challenges from osteoporosis as they age, and if not monitored, it can lead to debilitating fractures that will dramatically affect your quality of life.
Get Moving
Once you have had a physical and you receive a clean bill of health, it is time to get moving. Exercise is very important to seniors for many reasons, but most importantly, it keeps you vibrant and young. The phrase “Use it or lose it” was never truer than when talking about staying active. If you have not been physically active in a while, make sure you start slowly. One of the easiest things you can do is walk. Just ten minutes of walking once, or twice a day can help build endurance and start you on the road to good health. If weight-bearing exercise is a problem, try water aerobics or swimming. The water takes the weight off the joints while providing resistance.
When you feel you are ready, add in some weight training. Yes ladies, even you need to pump a little iron, and it does not count if it is not as heavy as your purse.
Weight training not only strengthens muscle, but it also increases bone density, something that is critical when trying to fight osteoporosis. It does not have to be difficult. Three basic exercises will hit most of the major muscles; squats, bench-presses, and rows. If done properly, all if these will work the abdominal muscles, although if you want, you can add some crunches too. Also, do not forget to stretch because flexibility is important to prevent injury. Just remember not to stretch to the point of pain, and do not bounce the stretch because you can damage the muscle and connective tissue. If possible, work out with a friend or personal trainer. It will force you to be accountable and social as well as make exercising more enjoyable.
When you are exercising, it is important to monitor your heart rate. Seniors especially are more prone to cardiac problems. To find out what your heart rate should be while exercising, men should subtract their age from 220 and women should subtract 88 percent of their age from 206. Your target heart rate will be about 70 percent of that number. For instance, A 50-year-old man would be 220-50 = 170 x .70 = 119. So his target heart rate is 119. A 50-year-old woman would be 206-44 (88 percent of 50) = 162 x .70 = 114.
It is not complicated and it gives you a general number to shoot for. While exercise has the benefit of weight loss for those looking to shed few pounds, in seniors the best benefit is the lowering of cholesterol and blood pressure.
You Are What You Eat
Supplements and nutrition are critically important during the golden years. Food is the fuel that our bodies need to work well, so be sure you are putting premium fuel in your tank. Make sure that you eat often throughout the day, and do not skip breakfast. If you have specific health concerns like high cholesterol or diabetes, be sure to consult with a nutritionist. Tufts University released a Modified Food Pyramid and Eating Guide, http://nutrition.tufts.edu/1197972031385/Nutrition-Page-nl2w_11980584026..., specifically for older adults. This is invaluable information, especially if you have specific medical concerns. Be sure that you follow the old adage “Eat to live, don’t live to eat.” Older adults in particular, often struggle with eating out of boredom, and all it does is pack on extra weight. It is also important to drink plenty of water. The body is mostly water and staying hydrated will help keep the body’s systems working properly.
Supplements are great for seniors but they are not meant to replace a balanced diet. Make sure that you take a good multi-vitamin each day that is designed for seniors, as the formulation is different from other vitamins. If you have concerns like arthritis, you can take a glucosamine-chondroitin-MSM supplement to help with joint discomfort.
While this may sound like a lot, it really is not. This is your time, you worked hard for it, so make sure you are able to enjoy it. Simple lifestyle changes can have you living a healthier, more active life during your golden years.
Sources:
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1
http://nutrition.tufts.edu/1197972031385/Nutrition-Page-nl2w_11980584026...
http://www.bbhq.com/bomrstat.htm
Curtis Leonard, Personal Trainer and Owner, Physical Visions, Virginia Beach, VA.