Over the last 20 years, life expectancy in the US has increased from 50 to 78 years. This great milestone has been achieved through the adoption of healthier lifestyles. Senior citizens are eating healthier meals compared to previous generations. They are also less stressed, and they are working out more often.
This is evidence enough that anyone looking to live a long and happier life needs to incorporate more activity into their daily lives. Being fit in your senior years is important. One needs to stay active to prevent some age-related health conditions.
One will not need help moving around. Also, trips to the doctor will reduce if one stays fit. This article is a guide on how seniors can get fit in a safe, easy, and effective way. Before using any of the information provided, make sure that you consult your doctor or therapists.
1. Engage In Weight-Bearing Activities
In your senior years, you are more likely to feel changes in your bones and joints. This is because the aging process reduces the calcium levels in bones and cartridge fluids in your joints. These changes lead to joint pain, stiffness, and can lead to osteoporosis - a condition whereby your bones begin to break easy.
You can easily prevent this painful condition by engaging in weight-bearing activities and exercises. These activities are quite simple. They can help maintain bone density and strength.
Most weight-bearing activities are part of our daily lives like carrying your shopping or washing your car. You can also engage in simple exercises that strengthen your bones such as leg raises, playing tennis, and even dancing.
You can check out other weight-bearing exercises for seniors on reputable online platforms. These activities have been proven effective for seniors who have osteoporosis.
2. Do Aerobic Exercises Regularly
Aerobic exercises are simple and less strenuous compared to anaerobic exercises. They improve body fitness and are of low impact on the joints.
The best cardio workouts for your age include swimming, cycling, walking, and jogging. Doing any of these activities for 10 to 30 minutes a day can be of great benefits.
Here are some Aerobic Exercises you can choose to do:
Studies show that seniors who engage in cardio or aerobic exercises are fit compared to those who do not. This exercise helps your cardiovascular system by raising your heartbeat and breathing rates.
Cardio workouts further help in maintaining a healthy weight, strengthening your bones and keep your flexible.
3. Eat Food High In Proteins
A high protein diet reduces the risk of becoming ill, and it will increase your lifespan. Eating high protein meals is the best thing for seniors who want to maintain or improve their fitness level.
Foods like poultry, dairy products, fish, beans, and eggs are high in protein. Proteins are important because they help facilitate the formation of new cells as well as keeping your muscles healthy.
Also, proteins help prevent and reverse Alzheimer’s disease, which is common among seniors. It is recommended that one eats 80 to 100 grams of lean protein daily.
However, if you have a kidney problem or diabetes consults your doctor on the required amount of protein.