Today I Learned...
healthy diet and routine exercise are key to staying fit as you age.
Here's how you can adjust your lifestyle accordingly:
Eating well is important at any age, but it's especially critical for adults 70+. A healthy diet helps you maintain a healthy weight and can help keep your body strong and healthy.
A few tweaks to your diet can deliver what you need. Here are 6 tips to keep in mind:
1. Bump up your calcium
Calcium strengthens your bones so they can fight off osteoporosis and help prevent bone fractures.
Try to include three servings of calcium-rich foods and drinks in your daily diet, such as dark green leafy vegetables, canned fish or sardines with bones (these provide the most calcium), fortified cereal (such as oatmeal or wheat germ—which you can sprinkle on top if it's not already added); milk; cheese.
If you have trouble getting enough calcium in your diet, try a supplement. Be sure it has vitamin D, which helps your body absorb calcium.
2. Get more fiber
Fiber keeps your digestive system working properly by making it easier to pass bowel movements. It also reduces a person's risk of getting heart disease, type 2 diabetes and colon cancer—and lowers blood cholesterol levels.
3. Boost your protein
Both men and women need about 46 to 56 grams of protein a day. Good sources include low-fat milk, meat, fish, poultry, cooked dried beans—and yogurt.
4. Cut the salt
Eating foods that contain more salt than necessary can lead to high blood pressure and heart disease. Instead of adding salt, use herbs and spices for flavor.
5. Choose healthy fats
To keep your heart healthy, avoid saturated and trans fats. Instead, opt for polyunsaturated and monounsaturated fats—for example: nuts, seeds, fish; olive oil or avocado.
6. Don’t forget beverages
As you get older, your body may not tell you as much that it's thirsty. So it is important to drink plenty of water every day—and add some fruit juices or low-fat milk for extra nutrition.
Be Smart About Fitness!
Exercise keeps you active and independent, prevents health problems, and revs up your metabolism—all while improving strength and balance. It may also help give you more energy, boost your mood…and improve brain function!
Here are 4 tips to get you moving:
7. First, see your doctor
If you’re starting a new fitness program, talk to your doctor about which types of exercise are best for you.
8. Get aerobic exercise
Aerobic exercise, like brisk walking, can improve the way you breathe and strengthen your heart. Experts recommend that older adults get at least 30 minutes of aerobic activity most days. Try GetSetUp's aerobic exercise class: Morning Fitness - Let's Get Moving (aerobic exercise).
9. Stay flexible
10. Look out for your joints
Do things that are gentle on your joints, or they will weaken as you age. Walking, swimming and biking are all good choices to keep your hips and knees working well.
You can stay in shape and stay healthy for many years beyond age 70.
We hope you’ve found this article helpful. There are many ways to stay in shape and stay healthy for many years beyond age 70, and we want to help you do that!
The best thing about the tips we shared here is that they don’t require a lot of equipment or money; all it takes is some determination and willingness to try something new. Good luck on your journey towards better health!