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Check out this wonderful and informative article by Camille Johnson of Bereaver.com.
When we get older, maintaining a healthy weight can be a struggle. Our metabolism slows down, and it becomes more difficult to get enough exercise. Still, it’s important to maintain a healthy weight. Critical aspects of your overall wellness, including your blood pressure, cholesterol, and risk for diabetes can be affected, so staying a healthy weight can help you live longer. These tips courtesy of StaceyNaito.com will help you achieve your target for good health.
One of the most important ways of losing or maintaining weight is exercise. Start slowly by walking around the block, learning tai chi, or trying a water aerobics class. If you’ve not been particularly active recently, talk to your doctor about finding a safe way to start an exercise routine. An occupational or physical therapist can help you determine your abilities, especially if you’ve suffered an illness or injury in the past. These resources are great starting points for seniors who want to adopt an exercise routine.
- Look for ways to incorporate movement into your daily tasks.
- Set a timer to remind you to stand up and move around a bit every hour.
- Use the buddy system. Find a friend to walk or exercise with, for fun and accountability.
- Mayo Clinic suggests parking farther away from the store, and enjoy the walk. Take the stairs when you can.
- Seniors who are considering an assisted living situation should look for facilities that offer amenities like walking trails, gyms, and group fitness sessions.
Watch what you eat
Be mindful of what you eat each day, in terms of ingredients and calorie count. Stick to whole foods as much as possible, and read food labels for processed products you buy. Avoid fatty meats, instead opting for fish, lean chicken, pork, or beef cuts. Protein is especially important for your diet, because it helps build up the calcium in your bones, so be sure you’re getting enough. Having some protein with every meal and snack will keep you fuller for longer, which prevents you from overindulging on empty calories.
- Greek yogurt is a great choice for a snack or part of a meal. One serving has 17-18 grams of protein.
- Try ancient grains, such as teff, kamut, or quinoa. These grains are healthy as they tend to be higher in protein, vitamins, and other nutrients, and are often lower in gluten..
- Add some green peas to your salad, soup, or main dish. They pack 8 grams of protein per cup, and bring other nutrients, as well as fiber to your diet.
- Hummus is a tasty high protein dip for veggies. People trying to lose weight can enjoy it in moderation, and for those who need to gain weight, eating it more frequently is a great choice.
It’s important to stay hydrated no matter your age or fitness level, but as a senior citizen, you probably aren’t getting as much water as you need, especially if you’re active. Keeping a bottle of water with you can help you remember to sip throughout the day, and you can also add more water-dense foods to your diet to keep your bones, muscles, joints, and skin healthy.
- Have a glass of water at certain times each day. In addition to helping you stay hydrated, it can also help prevent you from eating too much.
- Remember that hot weather and high altitudes both increase your risk of dehydration, so increase your water intake when these conditions are affecting you.
- Cleveland Clinic notes health issues that involve fever, vomiting, or diarrhea increase your need for water.
- Ensure you’re drinking at least two liters of water every day.
Remember that your body is the only one you have, and you have to take care of it at every age. The more love you show your body by feeding and hydrating it well, and exercising, the more chances you’ll have for a longer, more comfortable life.
Dr. Stacey Naito of StaceyNaito.com offers customized meal plans, exercise regimens, and natural hormone balance to people who don’t want to compete but just want to lose weight, gain weight, or get toned. Contact Dr. Naito today to learn more!