Quick guide to staying fit and healthy at advanced age
Quick guide to staying fit and healthy at an advanced age can be helpful and useful guide for you, especially because this topic is important for many people. In order to achieve this goal, regular exercise must be a priority. Recent studies have shown and proven what we have already known for a long time: Regular exercise leads to a healthy lifestyle, thus to healthier aging. Those who wish to stay physically and mentally healthy should engage in regular physical activity, and maintain healthy and balanced diet. Avoiding smoking and reducing alcohol to small amounts should also lead to a healthier life. Another factors that improve quality of life even at an advanced age are: fulfilling relationships and positive attitude towards life.
Recent studies have shown that even older people who are physically active undergo changes in their brain structure. More information on the extent to which lifestyle factors such as sports, socializing, and/or nutrition influence cognitive aging can be read further in the study BASE II . Certainly, a healthy brain represents the most important factor for a productive life; the health of the brain is strongly influenced by the environment and the lifestyle factors.
Exercise is the alpha and the mega of a healthy lifestyle
Sports or any kind of physical activity have positive effects on the body at every age. Regular exercise improves endurance, strength and bone density while reducing blood lipids, blood pressure and body weight. In contrast, lack of exercise increases the risk of different diseases and premature death. The mobility of the musculoskeletal system may become restricted, which often leads to long-term care in old age.
People who are inactive also age faster. However, even just everyday movements, such as climbing stairs and walking result in a healthy body and mind, which automatically increase the quality of life. Exercise therapy under medical supervision can contribute to a faster recovery in many chronic or acute diseases.To maintain mobility, you should remain active, even after the end of therapy. Sport and exercise, but also daily relaxation, play a major role in rehabilitation.
Varied and well-balanced diet
Healthy and balanced diet is one of the most important prerequisites for the well-being and health, regardeless of the age. Our body changes with age, but also the calorie consumption decreases, the water content is reduced and the muscle proportion decreases. In most cases, the proportion of body fat increases.
Despite this change, the need for nutrients still remains similar and may even increase in case of medicine intake. For this reason, people in the older age group should choose foods that are relatively low in calories but still contain all the essential nutrients. These are whole grains, fruits and vegetables, legumes and low-fat dairy products. Eggs, fatty sea fish, meat and sausage products should be consumed in small quantities.
Drinking water is one of the most significant aspects. Often, the amount of the liquid intake is not properly assessed, especially because sensation of thirst wears off in old age. At least 1.5 l of fluid should be consumed on a daily basis.
The importance of feeling needed and socialising
Volunteering is a great opportunity for people who want to contribute to society, even after work. According to nfpSynergy, 25% of people aged 65 or older take part in some form of volunteering in the UK. Also, according to NHS resources 28% of 65 year olds plan to reduce the amount of time they are working over the coming year, and 53% of them said they will start volunteering or increase the time they currently spend volunteering.
Friendships and social contacts within and outside of one's family are very important for the elderly. A fulfilling social life may be even more important to well-being and quality of life than healthy eating and exercise. Several studies on geriatric medicine have shown that people who regularly socialise are less likely to suffer from dementia, heart attacks and acute illnesses such as the flu.
Social contact promotes activities, provide communication, memory training and mental stimulation. The wellbeing created by social contacts strengthens the immune system and makes the body more resistant to various types of pathogens.
Staying mentally fit and in shape
Human brain is the masterpiece of nature and evolution. It has become one of our most important organs. Science is still trying to find ways in which human brain can stay active and healthy. The fact is, the basic path to mental fitness is varied recreational activity that promotes the expansion of neural connections in the brain. Brain requires a consistent combination of healthy diet, regular training of physical and mental stamina and medical care, which can even prevent dementia and memory loss.
Staying fit and healthy in advanced age is the desire of many people. Get started today, add something new, and healthy to your daily routine.
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