As you grow and change, your body will feel and react differently to internal and external stimuli. You can still go about your daily routines, but a mindful approach to nutrition and exercise can ensure you are on track to live happily and comfortably. While it’s not possible to stave off every illness or ache, you can significantly improve your well-being and quality of life. Learn a few tips and tricks to age with grace through food and fitness, and you’ll be more motivated as time goes on to keep up with your new lifestyle.
How a Healthy Lifestyle Helps You Age Gracefully
Doctors and health professionals everywhere have pushed the healthy lifestyle of nutritious meals and regular exercise for ages — and for good reason. Living mindfully plays a crucial role in the advancement of your brain and body into your senior years, and the sooner you incorporate healthy habits into your day-to-day life, the better.
Exercise helps you age well in many ways. Regular physical activity has been reported to preserve the length of your telomeres. Telomeres are the endcaps on your chromosomes and their length is linked intrinsically to aging. Adults between the ages of 20 and 84 who run a minimum of 30 to 40 minutes, five times a week, were reported in a Brigham Young University study to have a “9-year biological advantage” over their sedentary counterparts.
Exercise and nutrition can boost your brain functioning as well as your immune system. Aging decreases your immune function, leaving you more susceptible to infection and more severe effects of illness. If you have underlying health issues, like diabetes or a heart condition, this can all compound to make a recipe for discomfort, illness, and decline. Properly taking care of yourself can stave off illness, decrease joint pain, reduce stress, support your immune system, aid digestion, keep you looking younger, and help you live a happier, more fulfilled life.
Incorporate Personalized Exercises Into Your Routine
The way you participate in physical activity will depend highly on your preferences and abilities. It’s never too late to start exercising for better health as long as you tailor your fitness plan to your specific needs. Staying active and fit regardless of age can enhance your flexibility, strength, endurance, and cardiovascular health. As you age, remember to:
- Add new types of activities that are beneficial to your current situation, such as balance exercises;
- Start slow instead of rushing to get the best time or lift the most weight — gradually increase the intensity to prevent injury;
- Opt for low-impact exercises that are easier on your joints;
- Pay attention to new and existing health conditions and adjust your fitness plan accordingly.
Try incorporating physical activities that you are interested in into your daily routine. For example, you could add yoga or pilates moves to your daily meditation, or you could go on longer, more frequent walks with your dog. It’s important to track your exercise and how it makes you feel so you can adjust accordingly. Listen to your body, and consult a trusted physician to determine the right plan for you.
Eat and Drink Healthily
A holistic approach to aging gracefully includes eating and drinking mindfully. Nutrition is a big part of health. Consuming a balanced diet with nutrient-rich foods can provide you with the essential vitamins, minerals, and antioxidants your body needs to fight off infections and keep you feeling energized. Try adding healthy foods and drinks to your diet as you age. Antioxidant-rich wine, for example, can have anti-inflammatory and immune-boosting benefits when enjoyed in moderation. While red wine is known for its antioxidants, white wines also have some nutrients which can be beneficial.
As you will do with physical activity, make sure to pay attention to your body’s signals when eating certain foods and adjust accordingly. You may also have conditions that affect your recommended diet, so it’s important to undergo regular testing and consult with a dietitian or doctor as you change up your foods. Vitamins can supplement your diet if you aren’t able to eat enough to maintain healthy levels, as well. In general, these are some healthy additions to your meals that can help with aging gracefully:
- Fruit and vegetables;
- Whole grains;
- Low-fat dairy;
- Lean meats;
- Plant-based foods;
- Eggs;
- Nuts, legumes, and seeds.
Proper nutrition for aging adults can be tricky to navigate due to physical ailments, social pressures, and cognitive decline. However, there are support systems available to help you make healthy choices that align with your goals.
Moving Forward With Healthy Habits Through the Years
While lifestyle changes are daunting at first, you will become more accustomed to them as the days pass. Long-term implementation of healthy habits, like eating well and exercising regularly, can give you more vibrant, meaningful years to spend with loved ones and enjoy your hobbies. It’s important to step back and find joy in each stage of life. Healthy lifestyle choices make that possible.
