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What’s The Secret to Staying Fit as a Senior?

With so much information available out there regarding health, diet, and physical exercise, it can become a full-time job trying to sift through it all. And to be honest, at this point in our lives, time is not a commodity we want to waste trying to figure out what works and what doesn’t. Besides, everyone claims to have found the elixir of life or secret co-efficient to the ultimate youth-enhancing equation. Still, strangely enough, all their information differs so dramatically from one another it makes you wonder. Wouldn’t it be easier if there was one fool-proof plan for all? Unfortunately, this wouldn’t work because we are all unique, requiring different components to help us reach the healthiest version of ourselves.


Stay fit as a senior.
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Stay Fit as a Senior

When you’re in the second half of life, your body's got its own playlist of pops and creaks. Yes, staying physically fit now can more challenging, and is a bit like a preparing a great dinner, you need to start with the right ingredients. The best place to start to stay fit as a senior? We think it's with a mix of exercises that cover all the bases: 1) strength training to keep those muscles happy, 2) cardio to keep the heart doing its thing, and 3) flexibility exercises to defy gravity's attempts. It's not about setting world records at the Olympics, it’s more about consistency. Now, let's talk food. Your body needs quality fuel. Load up on veggies, lean proteins, and whole grains. Hydration is your sidekick; keep that water bottle close. And don't forget about sleep, it’s super important. Lastly, throw in a dash of mindfulness and some stress management tricks! Let's cover those things more in-depth in the next few paragraphs.


Physical, Mental & Emotional

A holistic approach means considering the connections of physical, mental, and emotional well-being. This involves not only tailored exercise routines but also a good selection of nutrition that supports the body's changing needs. As the odometer clicks past 50 and 60, the focus should shift from merely looking good to feeling good and functioning well. It's about longevity, resilience, and embracing the wisdom that comes with age. So, let's ditch the quick fixes and embrace the full spectrum of health. .


In the quest for vitality in your senior years, think of a balanced diet, regular exercise, and mental well-being as the three musketeers. A balanced diet isn't just about counting calories; it's about providing your body with the right nutrients. Regular exercise is your steadfast companion, keeping the joints oiled, muscles tuned, and the heart beating to the right rhythm. Mental well-being isn’t just about avoiding stress but actively nurturing resilience and joy. These three pillars stand tall supporting physical health, and crafting a holistic sanctuary for a vibrant life beyond the half-century mark.



Personalized Exercise Routines

Maybe it's time to retire the one-size-fits-all approach and don the tailor's cap for a more personalized fitness regimen. Just as no two fingerprints are alike, the needs of individuals in their golden years vary. It's not about chasing the latest fitness fads but crafting a regimen that caters to individual strengths, addresses specific health concerns, and accommodates the body's changing dynamics. Whether it's incorporating strength training for bone density, flexibility exercises for joint health, or cardio tailored to your heart's beat, the key is customization. Let’s call in that trio of fitness wonders: strength training, cardiovascular exercises, and flexibility workouts. It's like assembling a dream team for your body.


First up, strength training: it's building a fortress for your bones that wards off the nefarious osteoporosis. Check out a popular article we wrote on strength training. Then, enter cardiovascular exercises, which is all about keeping that blood-pumping muscle in top-notch condition. And let's not forget the graceful contender: flexibility workouts, the secret sauce for agile joints and graceful movements. Like oiling the cogs of a well-oiled machine, flexibility exercises enhance mobility, reduce stiffness, and ensure your body moves with fluidity. The following table shows some good examples of exercises for seniors along with explanation and reasons why they're beneficial:


Exercise

Explanation/Reason

Walking

Improves cardiovascular health, maintains joint flexibility, and enhances mood.

Stretching

Enhances flexibility, reduces muscle stiffness, and improves range of motion.

Balance Exercises

Essential for preventing falls and maintaining stability as seniors age.

Chair Exercises

Allows for strength training and flexibility without putting stress on joints.

Pilates

Focuses on core strength, flexibility, and balance, promoting overall body stability.

Swimming

Low-impact exercise that strengthens muscles and improves endurance without putting strain on joints.

Tai Chi

Enhances balance, flexibility, and mental focus, reducing the risk of falls.

Yoga

Increases flexibility, balance, and relaxation, promoting overall well-being.

Resistance Bands

Provides gentle resistance for muscle strengthening, promoting overall physical function.

Cycling

Low-impact exercise that improves cardiovascular health and leg strength.

Water Aerobics

Gentle on joints, provides resistance for muscle strengthening, and improves cardiovascular fitness.

Strength Training

Builds muscle mass, which helps support joints and improves metabolism.

Nutritional Tips

Men and women are different and, as such, age differently. Factors such as dietary needs, lifestyle and genetics all play an essential role in the very different way that the male and female body responds to the aging process. Therefore, it makes sense that their vitamin, mineral and overall nutrient requirements will also differ from each other. Below, we have put together some nutritional tips to help you.


Nutrition for Women

Senior women have a lot to deal with, and it started with menopause which, although part of the aging process, can be very demanding on the body. As a result, many women struggle with vitamin and mineral deficiencies when the body’s nutritional needs increase. This can negatively impact weight control and bone health. However, good nutrition goes a long way towards alleviating the long-lasting effects of menopause and improving vitality inside and out no matter how old you get!


Boost your vitamin D and Calcium levels. Aim for at least three servings of low-fat dairy per day. Foods rich in calcium are milk, cheese and yogurt. Non-dairy foods such as broccoli, legumes, kefir and canned salmon are also rich in calcium. In addition, fortified foods and drinks such as orange juice will have added nutrients that are very beneficial, check the label says fortified when purchasing.


Increase your consumption of fresh fruit and vegetables. Fruit, vegetables, legumes and whole grains are super antioxidants and help the body fight disease. Try and factor in at least one plant-based meal a week as they are low in calories and rich in antioxidants, vitamins and minerals. Lastly, don’t forget to select vegetables from each color band to ensure you receive a healthy balance of nutrients.

• Red & Yellow (Carotenoids) – high in vitamin C

• Example: Peppers, tomatoes, strawberries, oranges

• Dark Green (Chlorophyll) – rich in iron

• Example: Spinach, peas, lima beans, broccoli

• Blue & Purple (Flavonoids) – rich in antioxidants

• Example: Blueberries, eggplant

• White – high in antioxidants, protein, fiber, B vitamins, potassium and iron

• Example: Turnips, cauliflower, garlic, onion


Eat enough fiber. Fiber is essential for a healthy digestive system. Unfortunately, our digestive systems slow down as we age and become more susceptible to constipation, high cholesterol, and increased sugar levels. Good sources of fiber for women include popcorn, legumes, brown rice, oatmeal and whole-grain cereals and bread.


Ditch trans and saturated fats. Choose the fats you consume carefully and avoid trans and limited saturated fats. These types of fat are easily hidden in everyday foods like butter, processed foods, and desserts. Consuming large volumes of trans fats can increase cholesterol levels and put you at greater risk of heart disease. Instead, opt for healthy fats found in olive oil, canola, nuts, seeds, avocado, tuna and salmon.



Nutrition for Men

Senior men generally have slower metabolisms than their younger 20 something counterparts. This means they need fewer calories to remain healthy. Specific foods are incredibly beneficial for older men when increasing nutrient intake and improving overall health.


Enhance your muscle mass. No, we don’t mean you should head to the gym and start pumping iron! Loss of muscle mass is significantly increased the older we get. By eating 3-5 portions of protein each day, the muscles are nourished, and muscle mass loss is reduced. Eating protein-rich foods such as fish, meat and eggs is very beneficial in preventing sarcopenia (skeletal muscle mass loss). This disease is a natural process of aging and can lead to frailty, increased falls and a loss of independence.


Reduce your cholesterol. Heart disease is more common in men than women. Therefore, maintaining a healthy cholesterol level is key to minimizing the risk in older men. Oats contain a soluble fiber called beta-glucan that can help reduce LDL cholesterols levels (bad cholesterol). Men should aim for 3g of beta-glucans daily to lower cholesterol levels. Oat based products include oats porridge, oat cereal bars or oatcakes.


Avoid prostate cancer/type 2 diabetes. If ever there was a better reason to eat sweet potatoes, this is it! Sweet potatoes are rich in carotenoids which can lower the risk of prostate cancer. Boom! Chuck out the usual baked spuds and welcome sweet potatoes into your life! Sweet potatoes contain beta-carotene (carotenoid) and potassium which are excellent for promoting health in the older guy. They also have a super low glycemic index (GI) which prevents spikes in the blood sugar after eating and subsequently type 2 diabetes. So mash them, steam them, roast them or fry them, most importantly, eat them!


Reduce your calorie intake and boost antioxidant levels. While men might age differently from women and have different health issues to consider, the rules are still the same for a varied diet. You should aim to eat a varied diet filled with fresh fruits, vegetables, legumes and whole grains to enjoy a healthy lifestyle as you get older. Fresh fruit and vegetables have antioxidative properties and help to boost the body’s immunity. Check out the vegetable colors you should include in your diet in the section above. Select a variety from each color band to ensure your diet is balanced and nutrient rich.


A Final Word

Eating healthily doesn’t have to be boring or filled with complicated recipes. Simple meals made with fresh ingredients are a great way to get those creative juices flowing while optimizing your health. In addition, you will be able to maintain a healthy weight, remain energized and reduce your risk of age-related illness. In the words of Ludwig Feuerbach, “you are what you eat.” So take a moment to consider what you put into the proverbial tank. What outcome do you require? A smooth, fuel-efficient, well-maintained vehicle (body), or one that sputters, runs rough and frequently breaks down? Nutrition is vitally important for your fitness. When you get the nutrients you need for your daily activities by consuming a well balance diet, you are doing yourself an immense favor! Remember, it’s important to have some basic knowledge of choosing the right foods.


Life can be amazing in your senior years, especially when you're physically able to enjoy it. There's no reason you should spend it in pain, discomfort, and declining health.


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