As the year draws to a close, we eagerly anticipate the year ahead—one year older and hopefully one year wiser. While aging is often seen as something to be feared, there are many ways to embrace your senior years in a healthy way. By prioritizing exercise, social connections, proper nutrition, and mental well-being, you can make your golden years some of your healthiest years yet.
“Prioritize your health as you age by incorporating movement into your daily routine.”
Hannah Shifflette, ©2024, Clemson Extension
Exercise
One way to prioritize your health as you age is by incorporating movement into your daily routine. Regular exercise has been shown to reduce pain, improve sleep quality, decrease stress, and even lower your risk of certain chronic diseases. Before starting a new exercise routine, talk to your doctor about what physical activity is best for you. Then, make small, sustainable changes that you can incorporate into your daily routine. The U.S. Centers for Disease Control and Prevention advises adults aged 65 and older to strive to get at least 150 minutes of moderate aerobic activity each week. Additionally, you should engage in muscle-strengthening exercises at least twice a week and incorporate balance-enhancing activities into your routine as well.
Stay Social
Social connections are another crucial part of aging well. Adults who are less social are at a higher risk of developing high blood pressure, obesity, depression, and Alzheimer’s disease. One way to improve social connections is to get out of the house more often. When you do, you can learn new things, make memories, and strengthen your brain. Make a point to try to connect with others. Schedule a time to reach out to friends and family through calls, cards, or social media. You can also stay social by talking with your neighbors, volunteering at local charities, or joining activity groups to meet others with similar interests.
Maintain A Healthy Diet
Healthy eating habits can prevent and manage diseases such as high blood pressure and type 2 diabetes. Having a healthy diet is also key to reaching and maintaining a healthy weight, which decreases the risk of developing heart disease and diabetes. Fill your plate each day with a variety of fruits, vegetables, lean meats, and whole grains. Choose dairy products that are low fat and aim to avoid foods high in saturated fats, sodium, and added sugar. Also, be sure to discuss your nutrition goals with your healthcare provider.
Prioritize Your Mental Wellbeing
Mental health issues in older adults are often ignored and not properly treated, and the stigma around mental health can make people hesitant to ask for help. Older adults are likely to experience mental health struggles due to financial stress, bereavement, loneliness, poor living conditions, and deteriorating health. To combat these problems, older adults can seek local financial assistance, social support, and programs that provide housing and transportation. Also, keep in mind that seeking prompt, professional treatment for mental health concerns is key.
Break Unhealthy Habits
To promote healthy aging, it is important to avoid certain unhealthy lifestyle habits, such as smoking, excessive alcohol consumption, and not getting enough sleep. These factors can negatively affect your health in the long term and even cause disease. Also, limit the time you spend with people who encourage bad habits. Surrounding yourself with people who share similar health goals can inspire you to make healthier choices.
As you look toward the new year, set a goal to prioritize your health. Focus on eating well, staying active, socializing frequently, and breaking unhealthy habits. Most importantly, change your perspective on aging this year. Choose to embrace the journey of aging and celebrate it rather than trying to reverse it.
Sources:
- “A surprising key to healthy aging: Strong social connections”. Mayo Clinic Press. Mayo Foundation for Medical Education and Research. Mar 15 2024. Web. Oct 8 2024.
- “Older Adults: Adding Activity Recommendations”. U.S. Centers for Disease Control and Prevention. N.d. Web. Oct 8 2024.
- “Staying Active as You Age”. Johns Hopkins Medicine. The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System. N.d. Web. Oct 8 2024.
