Aging is an inevitable part of life. While you cannot prevent it, you can certainly slow it down by making healthy choices. At a young age, a healthy lifestyle means you will be less prone to chronic diseases and won’t be burdened with bottles of prescribed medications. However, if you have entered your twilight years and have lost hope of gaining fitness, think again. By incorporating these tips to stay healthy in old age, you can improve mobility, ward off back and joint pains, prevent falls, and recover from illnesses more quickly.
A sedentary and unhealthy lifestyle can be more toxic than you think. According to the World Health Organization, about 830,000 deaths annually are due to an inactive lifestyle as it promotes chronic diseases, like heart problems, type 2 diabetes, and even cancer. WHO estimates that about 1 billion people, which includes all age groups, suffer from obesity.
The COVID-19 pandemic in the preceding years has further worsened the situation, confining people to their homes and robbing them of an active lifestyle. The need for healthy changes is, therefore, more than ever. If you are a professional in the public health domain, there is so much you can do to create healthier societies. You can address health risks by designing and implementing proper interventions at the community level and influencing policies in favor of the public’s interest. To achieve these skills, you can pursue an MPH degree online and innovate public health while boosting your career.
Tips to stay healthy
A healthy and fit body is not a matter of luck but a matter of choice, and to help you make the right choices, here are some tips to stay healthy for every age group.
Set Realistic Short-term and Long-term Fitness Goals
Setting up fitness goals is always a good idea for your wellness journey. It will help you track your progress, hold yourself accountable, and make positive changes according to your body type, age, and health issues. However, you need in-depth knowledge about how different health and fitness techniques work and create a personalized plan accordingly. Do you want to lose weight, increase muscle mass, or boost cardiovascular health? These long-term fitness goals can be overwhelming if you have no idea how to achieve them. You can break them down into smaller goals and take one step at a time, focusing on achieving daily or weekly milestones. Also, it is important to set realistic goals. Going hard on yourself means setting yourself up for failure, which may eventually lead you to give up.
Focus on Your Diet
Trying to stay fit with daily workouts but without eating healthy is a big no. No matter how much you work out, it will do you no good if you do not make healthy dietary modifications. It all starts with what enters your stomach. It is especially true if you are aging and your metabolism has lost efficiency.
Foods such as fruits and green vegetables will keep your calorie count low while making you feel full. They also act as antioxidants, which keep your gut healthy and heart strong. Yes, these veggies you dislike can be a lifesaver!
For your protein intake, try sticking to lean meat such as chicken and turkey. Seafood and red beans also make great alternatives to fulfill your protein requirements while keeping the fat level low. Also, try portioning your meal to keep your metabolism smooth. Instead of having three big meals daily, you can divide them into multiple smaller ones. Overstuffing your stomach will leave you huffing and puffing for air during your workout. Smaller meals mean smoother breathing since your body will channel more energy towards exercising than digesting the food.
So even if your cravings for sweet candies and processed foods are strong, try not to let them steer you away. You are what you eat, so ensure what you eat is clean and green!
Incorporate the Workout as an Essential Part of Your Routine
You will never leave your house in the morning without your daily cleaning rituals, so why skip exercise that will keep you active and productive throughout the day? A daily workout of only thirty to sixty minutes will alert your mind, boost your stamina, and increase muscle strength and endurance.
Introducing exercise into your routine can be challenging, especially if you have an erratic work schedule. It is not a physical challenge but a mental barrier keeping you from taking a start. So instead of going big at once, start with mild exercises and gradually build your momentum. Once you experience these perks of daily workouts, you will look forward to them rather than taking them as a burden. However, if you have chronic diseases like arthritis, cardiovascular problems, or diabetes, consult your doctor before implementing a workout plan.
Yes, we all know drinking plenty of water is good for our health, but not many of us realize its benefits. It is the most overlooked part of our fitness routine. From lubrication of your joints and improved brain performance to detoxification of the blood, the perks of staying hydrated are more than you can count on your fingers. While drinking plenty of water will help you keep diseases away at a young age, it can also reduce the intensity of ailments at an older age. And guess what? It is free of cost, and you do not have to put in extra physical or mental effort to do this task. It is a win-win deal! So instead of drinking water only when you are thirsty, try gulping it down now and then and see its miraculous effects. It is the best example of how simple changes in the right direction can do wonders for your body.
It is difficult to break old and unhealthy habits, especially if healthy choices have been on the back burner throughout your life. But the good news is that our bodies are highly adaptable and soon fall into the rhythm you expose them to. So whether you are twenty, forty, or sixty, it is never too late to start your fitness journey and turn around the tables. Using these tips to stay healthy your body will return the favor of all the hard work you have been doing, so ensure you treat it well!