6 Important Fitness and Nutrition Tips as You Age

Reaching your golden years is the best-case scenario. As you get older, however, you will experience changes in your body that may surprise, dismay, or even alarm you. Your muscles could weaken and get stiff, your bones shrink and get frail, and your heart get less efficient.

It is also more likely that you will fall and injure yourself or develop certain health problems. Fortunately, there are ways to manipulate those odds so they are more in your favor. Exercising and eating well are some of the most impactful things you can do to stay healthy and live a long time while maintaining your quality of life.

Here are six of the most important fitness and nutrition tips you need to remember as you get older.

1. Exercise Regularly

Exercise is important, especially when you are older. Regular exercise mitigates some of aging’s negative consequences. Because your metabolism gets slower, it can be hard to maintain muscle mass as a senior citizen, particularly if you have become sedentary in retirement. This will put you at risk of all sorts of negative outcomes.

Exercising regularly helps regulate your metabolism so you can keep or regain muscle mass. It decreases your odds of developing diabetes, heart disease, Alzheimer’s disease, and certain cancers. Additionally, working out helps improve your balance and flexibility, reducing the likelihood that you will fall and injure yourself.

The World Health Organization (WHO) recommends 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week for adults over 65. You should do muscle strengthening exercises at least twice a week. Exercise improves physical health, supports brain function, boosts self-confidence, and helps you sleep at night.

2. Do Balance and Flexibility Exercises

Balance is one of the most crucial aspects of your physical health to continue to prioritize as you get older. According to the WHO, about one-third of older adults are injured by a fall each year. Falls are also a major cause of injury-related hospitalizations for people 65 and older. Fall injuries can include anything from minor contusions to serious problems that significantly impact your quality of life or need long-term treatment.

Yoga and tai chi are particularly beneficial to improving your balance while stationary or walking. Other helpful balance exercises include the tightrope walk, back leg raises, heel-to-toe walk, and heel-to-toe raises. You can also try shifting your weight and holding position while using a balance board.

3. Engage in Low-Impact Cardio

Many people can still handle rigorous exercise as they get older. Generally, however, you want to prioritize low-impact cardio exercises. This supports cardiovascular health while limiting stress on muscles and joints, especially if you have arthritis or joint pain.

Swimming is a great form of low-impact cardio for older adults. It’s a full-body workout that improves circulation and lowers blood pressure. Because you float in water, swimming isn’t as hard on your knees, hips, and spine. It can also help you get more flexible, reduce your risk of osteoporosis, and alleviate back pain.

4. Stay Motivated

Exercising is easier for some people than others. You might enjoy pushing yourself and seeing your progress. Others find it hard to get motivated to work out. However, especially if you’re getting older, you don’t have to work out until you’re drenched in sweat and you’re so sore you can’t walk. Instead of lifting heavy weights or jogging on a treadmill, you can do laps at the mall or walk through your neighborhood while bird watching or taking photographs of nature.

If you’re able, you can also take up fun, social activities like pickleball or golf. Scheduling walks or other exercise with others is a way to hold yourself accountable with the added benefit of social interaction, which is essential for good mental health. Other effective strategies include setting short-term goals and rewarding yourself for hitting benchmarks.

5. Drink Lots of Water

Hydration becomes even more important as you age. Water helps remove toxins from the body and maintain your energy. As you get older, you should try to consume at least 64 oz. of water every day — more during the summer. Being dehydrated can cause kidney issues, seizures and headaches, brain damage, and heart failure.

“It’s important that older Americans get enough water because they typically have less body mass than younger people,” notes Latiece Washington, nurse manager at an assisted living and memory support community. “They have a smaller reserve of fluids, and therefore dehydration can sneak up on them quickly, especially in the warmer months of the year.”

6. Limit Processed Foods and Eat Lean Protein

You require fewer daily calories as you get older. However, you need more protein, calcium, vitamin B12, and vitamin D than you used to. Reduce how much processed and packaged food you eat. They typically have a higher quantity of harmful fats and sugar. Try to eat more nutrient-dense whole foods: unprocessed whole grains and raw fruits and vegetables. Lean protein like chicken breast is healthier for you than red meat.