How to Maintain Wellness Through the Golden Years
The human body is complex and amazing. It can be pushed to the verge of exhaustion yet be ready to go again after just a few hours of sleep. Our expectations for its performance have a tendency to exceed the care we are willing to put into it, and we don't notice until it falters.
Slower Bounce-Back
After a strenuous workout, playtime with our kids, or a long day in the yard, our muscles may complain. We'll reach for the pain relievers, put our feet up, and forget about it. Eventually, bouncing back will become more difficult.
Sedentary Lifestyle
Our tech-driven sedentary lifestyles contribute to obesity, poor circulation, and a lack of flexibility. Convenience in our fast-paced days leads us to unhealthy eating habits and increased caffeine consumption which both contribute to poor sleep. All of these put us in a vicious cycle of low motivation and flabbiness.
Wear and Tear
Many of us will develop osteoarthritis. The cartilage that cushions our joints thins, we lose the lubrication from synovial fluids, and bone rubs against bone. Our bodies defensively produce thickened growths called osteophytes. These bone spurs cause sharp pain with movement and often sideline us for a few days or send us to the doctor's office.
Even with all these challenges of ageing, there is still a practical approach to wellness through building good habits.
Tai Chi teaches balance, concentration, and relaxation through continuous movement.
Eat Sensibly
- Eat for better vitality. Add more fruits, vegetables, and soluble fiber.
- Consume smaller portions throughout the day. Healthy snacks sustain energy and optimum blood sugar levels.
- Start the day with a good breakfast. It has been shown to help the metabolism work at peak performance and reduce weight gain.
- Aim for 8 glasses of water daily. Good hydration helps the lymphatic system flush out the toxins which accumulate in our joints and tissues.
- Reduce processed foods. They typically contain high amounts of sodium and sugar. When we prepare our own foods, we are more mindful of what we eat.
Dietary Recommendations
- 1600- 2000 calories per day for women
- 2000-2500 calories for men
- A good balance of protein and carbohydrates
- Both soluble and insoluble fiber
- Omega-3 fats
If consuming alcohol, include those calories in the daily count. Sensible eating over time will result in practical weight loss, healthy blood pressure, lower cholesterol and glucose levels, and better sleep.
A nutritious diet promotes good cellular structure, healthy weight, and increased energy.
Stay Fit and Flexible
Stretch daily. It improves blood flow to muscles.
Use it or lose it. Keep muscles flexible and strong. Even short-term confinement to a bed or wheelchair following surgery or injury can lead to some muscle atrophy.
Instead of jumping out of bed in the morning, try easing into it with a wonderful all-over body stretch, then dance your way to the kitchen for breakfast.
Movement is important in maintaining muscle and joint function. Adding music boosts mood.
Warm-up when waking up.
Men's Health
Keep a Strong Core
A strong core takes the stress off of the back, hips, and knees and helps with balance and stability.
Low impact exercises go a long way in improving flexibility, strength, coordination, and balance. Tai Chi, Qi Gong, Pilates and yoga are all good for this, especially in combination with simple home exercises like bridges, planks, and leg lifts. Be mindful of keeping the tummy tight throughout the day.
Add Cardio To Weight-Bearing Exercise
The pool offers both excellent cardio and flexibility workouts and is a great option for physical therapy. Since water increases buoyancy, pool exercise is good for conditions that make full weightbearing difficult; however, a good workout should include both cardio and weightbearing exercises.
Walking, Dancing and Cycling are excellent options for both and can easily be adjusted for warm-up and cool-down.
Workouts at the gym are effective at keeping muscles firm, but proper form is very important for avoiding injury. Treadmill, Nordic Track, rowing machine, and cycles are the best bets for seniors.
Find Like-Minded Friends
There are many low cost community options available to seniors. Some Medicare plans include Silver Sneakers which offers both gym membership and online programs for home workouts. https://tools.silversneakers.com
Check with your local YMCA and community senior centers. Find like-minded friends. Social interaction is an added health bonus.
"Age is no barrier, it's a limitation you put in your mind."
Jackie Joyner Kersee
Gardening is a great way to maintain flexibility and strength while getting fresh air.
Keep the Mind and Body Active
- Make exercise part of your daily routine. Take the stairs, walk the dog, or work in the garden.
- Get out in the fresh air. It's good for health. 20 minutes of sunshine is enough for daily absorption of vitamin D.
- Keep your mind engaged. Mental exercise promotes longevity and wards off depression.
- Find Purpose. Postpone retirement, work part-time, or volunteer in the community. These activities keep us relevant and encourage social interaction.
- Maintain friendships. Having people near who share our thoughts and experiences keeps us connected. Our friends give us validation and support. We are apt to get out and enjoy a happier and healthier life with a companion.
Laughter and companionship are keys to well-being and longevity.
Manage Wellness
- Wear sensible shoes.
- Use a walking aid if needed
- Take a balanced multi-vitamin.
- Nip pain in the bud. Ice packs, anti-inflammatory medications, and topical muscle pain relief products are all helpful.
- Have a relaxing soak in Epsom salts to prepare the body for sleep.
- Visit wellness practitioners. Periodic chiropractic adjustments, acupuncture treatments, and massage sessions are excellent ways to ensure proper alignment, improved blood flow, and good nerve function.
- Keep sexually active. The release of endorphins and dopamine naturally relieve pain and are key to overall wellbeing.
- Aim for 7 to 8 hours of sleep per night.
- Ensure that your mattress and pillows promote good sleeping posture.
- Consider medical procedures and joint replacement instead of suffering chronic pain.
Good health is our greatest asset, and taking the proper steps to ensure wellness is a no nonsense investment.
A calming cup of herbal tea before bed promotes good sleep.
Resources
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-do-adults-need
https://www.webmd.com/diet/how-much-water-to-drink
https://www.healthline.com/health/nightshade-vegetables-and-inflammation
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2011 Catherine Tally
Comments
Catherine Tally (author) from Los Angeles on March 22, 2015:
Hi peachy.
Thank you! You 're right about that. The benefit is there for anyone as long as one starts out slowly.
All the best!
Cat:)
peachy from Home Sweet Home on March 11, 2015:
true, you can exercise at any age, any time, good for health
Catherine Tally (author) from Los Angeles on April 18, 2014:
Hi Audrey,
You're welcome! Thank YOU for being the first to comment. I am happy to hear that you do yoga. It's amazing how it keeps one so fit while fine- tuning the very important mind/body connection. Take care!
Cat:)
Audrey Howitt from California on April 15, 2014:
I love yoga--and it helps me feel centered and relaxed and keeps my joints feeling generally well--Thank you for this hub!
