There are many easy ways for seniors to stay active and lead a healthier lifestyle. Here are some simple hacks that can get you started.
Stay active – Engage in some sort of physical activity every day! Even if it’s just going for a walk around the block or doing some light stretching exercises. Regular physical activity will improve your cardiovascular health, increase muscle strength, and help you increase your mobility and flexibility.
Eat a healthy diet – Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can be difficult, but we can make a good start by replacing processed foods, snacks and sugary drinks (see the next bullet) with something else. Always keep a variety of fresh fruit on hand that becomes the first thing you reach for when you feel like snacking.
Stay hydrated – Trying to drink water throughout the day to maintain proper hydration can be a daunting task but not staying hydrated can lead to many health problems. Buy yourself a water flask that has visible measurement lines so you can see how much you have consumed throughout the day. Some people who think that water is just too boring use flavored liquid enhancers like Mio which are usually sugar free and some can even help hack your vitamin intake.
Get enough sleep – We all need a good night’s sleep to promote optimal health and there are enough things going on physically that can make that more difficult as we age. Here are some hacks to reduce other distractions that can degrade the quality of our sleep. The first hack to claw back some of your precious sleep is to reduce your digital distractions before and during your sleep time. Put that device down at least an hour before your regular bedtime.
Using your phone, tablet, or computer before bed can be mentally stimulating and depending on the content, anxiety inducing, which can make it harder to relax and fall asleep. Also, all those devices emit blue light which can interfere with your body’s natural production of the sleep hormone melatonin.
Next, silence those notifications or message alerts that can wake you up during the night. Turn off the sound and/or vibration alerts that might come in during your normal sleep cycle. You can even set your phone to “Do Not Disturb” while still allowing calls and notifications from certain people or apps to get through in case of emergencies.
Socialize – Engage in social activities and maintain relationships with friends and family. 46% of seniors admit to feeling socially isolated and lonely at times. Stay in contact with your friends and family. Join a gym or a social club. Stay active in your church. There are many ways to actively socialize with others but sometimes it takes a little effort.
Manage your stress – Use stress management techniques such as deep breathing, meditation, or yoga to reduce stress levels. Another way to effectively manage and reduce your stress levels is to follow the five hacks listed above. All of those can help you reduce stress in your lives. Remember, chronic stress and worry can have severe negative consequences on our overall health.
Stay up to date on healthcare screenings and check-ups – Last but not least, maintaining regular healthcare screenings and check-ups. This is fundamental to leading a long and healthy life. As a matter of fact, it is advisable that you talk to your physician before you start in on hacks one and two because they can provide advice on the type and intensity of exercises that are right for your current level of health and fitness, and they can recommend a balanced nutrition plan that works for you.
Now go do it!