Fitness and diet tips to help in healthy aging – Times of India

While aging is a normal process, the rate of aging can be significantly affected by one’s lifestyle. Physical fitness, proper nutrition, and many other factors play very important roles in ensuring that as our years go by we will continue to enjoy good health, high levels of energy, and independence. Hence, healthy aging isn’t merely a long life but a life well lived.Many of the physical and cognitive challenges associated with aging like a decline in muscle mass, loss in bone density, and cognitive functions-declination can be fought by focusing on fitness and diet. Here are some fitness and diet tips for healthy aging.

Focus on strength training

We naturally lose muscle mass as we age, a condition known as sarcopenia. Sarcopenia causes loss of strength, vulnerabilities in balance, and an increased sense of frailty. To prevent or reduce muscle loss due to aging, the inclusion of strength training is indispensable. In lifting weights or bodyweight exercises like squats, lunges, or push-ups, there is always strength gained or muscle maintained in older adults. Two to three times per week is critical in overall strength training for older adults.
Strength training also enhances metabolism. Muscle uses up more calories than fat, and if muscle is preserved with frequent exercise of resistance, the risk of age-related weight gain will be minimal. Muscles powerful enough also give support to joints; therefore, the risk of injuries and arthritis is reduced. It is advisable to start with light weights or resistance bands and keep increasing the intensity as you build up strength.

Aerobic exercise

Cardiovascular health will deteriorate with age, but it can be made better by regular aerobic exercise in the form of improving heart and lung function, lowering blood pressure, and improving circulation. Walking, swimming, cycling, dancing, or other exercises strengthen the heart but also enhance stamina and help with weight management, thus reducing the risk factors of chronic diseases such as heart disease and diabetes.
For elderly people, at least 150 minutes of moderate intensity aerobic activity per week is recommended, which can be a welcome opportunity as it may be carried out in short periods spread over a few days. Brisk walks or even light jogging can quite profoundly benefit cardiovascular health. The bottom line is maintaining consistency, and what you enjoy will probably keep you on a regular routine.

Flexibility and balance

Most people need to maintain the flexibility and balance necessary to avoid falling and injury during aging. Stretching exercises may include yoga or Pilates. These activities also provide a better posture than an individual who will deteriorate with age because of muscle imbalances or lack of exercise.
Balance exercises, such as standing on one leg, balance boards, and even tai chi, improve coordination and decrease the likelihood of falls. Adding balance and flexibility to your routine may improve the ability to carry out daily activities, retain independence, and perhaps increase the possibility of improving quality of life.

Hydrate

For example, the aging process disrupts the mechanism of retaining water by the body. As a consequence of this, sometimes, the older adults may not feel thirsty but yet their bodies are dehydrated. A plethora of other complications emerges from dehydration, from fatigue to confusion, thereby enhancing the possibility of falls. Fluid intake is very important when you engage yourself in any sort of physical activity.
Drink at least 8 glasses of water per day and more if you are active. Herbal teas, soups, cucumbers and melons with so much water may be added to hydration levels. Sugary drinks and too much caffeine should be avoided since they may be diuretic.

Meet your protein intake

With age, the human body loses potency for using protein for muscle building and maintenance. This is the reason why consumption of protein should be increased in the proper restoration and renovation of muscles. It is best obtained from high-quality sources, such as lean meats, fish, eggs, dairy products, legumes, and plant-based sources like tofu.
It is suggested by the experts that elderly people should take about 1.2 to 2 g of protein per kilogram of their body weight according to their physical activities. This ensures that there is an uninterrupted supply of amino acids to muscles all day as long as there is a source of protein with every meal.

Maintain bone health

Bone density decreases with advancing age, which increases the chances of fractures and osteoporosis. Calcium and vitamin D prevent the weakening of bones. Appropriate intakes of calcium and vitamin D can be obtained by increasing the consumption of dairy products, leafy greens, almonds, and fortified foods. Vitamin D allows the body to absorb calcium more easily, but with age, people may need supplements with vitamin D, especially during winter months or when they receive minimum sun exposure.
Weight-bearing exercise, including walking and running as well as resistance training, is good for the bones as it activates the process of remodeling of the bones and thus makes them stronger. It prevents bone loss and the chances of osteoporosis are also reduced

Take more fibre

Digestive health becomes a problem with advancing age; while constipation, together with other gastrointestinal tract problems, occurs so much more frequently. Because of its role in healthy digestion, it is a diet rich in fiber which must be eaten regularly to inhibit constipation and the irritation of the inner walls of the digestive tract, thus avoiding conditions such as colon cancer. An example of good sources of dietary fibers would include whole grains, fruits, vegetables, beans, and legumes.
In addition, dietary fiber reduces cholesterol in the blood. An older adult should consume at least 25 to 30 grams of fiber per day. On increasing fiber, it is also essential to increase water intake for better digestive performance.

Reduce processed foods and sugars

Refined sugars and unhealthy fats in processed foods are associated with inflammation, thus increasing chronic diseases such as obesity, diabetes, and heart diseases. It is also with age that the metabolism slows down; therefore, it really makes sense in doling out more attention to nutrient-rich foods instead of empty calories.
Best would be unprocessed foods: fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing the intake of processed foods and sugars can indeed help regulate the blood’s sugar levels, inflammation, and well-being.

Include healthy fats

This may include healthy fats, such as olive oil, avocados, nuts, and seeds, and the fatty fish available to us, like salmon. These can all be crucial elements in our brain health and reduce inflammation. Omega-3 fatty acids have been especially connected with protection against decline in cognitive abilities and heart health.
Replacing saturated and trans fats with these alternatives can lead to better cholesterol profiles and reduced risk of cardiovascular disease. Try to eat a source of healthy fats every day: a small handful of nuts, a drizzle of olive oil over a salad, or a piece of fatty fish, for example.

Mentally active and engaged

While physical activity and nutrition are mainly important for healthy physical aging, the same should be said for staying mentally active in order to help healthy aging. A combination of several activities like reading, solving puzzles and brain teasers, learning new skills and pursuits, or socializing, among others is essential in prevention against cognitive decline. Hence, mental well-being is strongly connected with physical health, and other related activities undertaken in efforts to mitigate stress, such as meditation or spending time outdoors, raise someone’s levels of mental and physical resiliency.
An organization plays a vital role in providing the right care to seniors by ensuring their physical, emotional, and social well-being. It offers access to healthcare, nutritious meals, physical activity programs, and mental health support. Organizations also provide safe, supportive environments with trained staff to manage age-related conditions, such as dementia or mobility issues. Social programs and community engagement opportunities help combat isolation, fostering a sense of belonging. By creating comprehensive care plans tailored to individual needs, organizations ensure that seniors maintain dignity, independence, and quality of life as they age.
Association of Senior Living India (ASLI), formed in 2011, is the first and only national voluntary membership association for Senior living and care, having its members drawn from direct and allied sectors connected to Senior care like, healthcare/ Hospitality/ NGO/ home caregivers/ Service providers/ Developers/ Operators and Corporates .