7 Ways Seniors Can Take Back Their Health
Thank you to Jason Lewis who wrote this blog for me to share here on my page! Honestly, I don’t think we need to wait until we’re a certain age to take these tips into our daily lives!
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Maintaining and improving your health as a senior is very possible. You just have to be willing to put in a little effort to combat the natural woes of aging, and take back control over your physical and mental well-being. Here are 7 simple wellness tips to help you improve your quality of life.
1. Create a Home Gym
Strength and flexibility training plays a critical role in helping seniors prevent injury and remain independent in their golden years. If you have a spare room in your home that rarely gets used, turn it into an at-home gym. Exercise equipment ranges in price from $10 for a set of dumbbells to $2,000 for a treadmill, so be sure to budget your spending.
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Remove furniture from your spare room to make space for your new equipment. Keeping existing furniture and décor in your workout room can limit your movement space and even present tripping hazards. If a home gym is truly impossible to add to your home, check to see if you’re eligible for Silver Sneakers, which is a fitness program geared toward seniors 65 and older. If you’re the beneficiary of a Medicare Advantage plan, you likely have access to thousands of Silver Sneakers-affiliated fitness centers around the country -- all at no additional cost.
2. Spend Some Time Meditating Every Day
Meditation can reduce feelings of depression, improve blood circulation, aid digestion, and boost memory. Meditation also has stress-reducing benefits, helping to lower blood pressure and levels of inflammation in the body. Just as important, meditation is a great way to practice self-love and appreciation during your session -- and learn to be mindful of when you’re not showing yourself the kindness you deserve in your everyday life. You’ll also learn how to focus on your breath, which can be a calming tool when you’re feeling overwhelmed.
Meditation podcasts are a great place to find guided relaxation and meditation tips if you're just getting started, and you can enhance your experience by using aromatherapy elements to create a soothing -- yet luxurious -- atmosphere. Before every meditation session, be sure to set your intention for your practice. For example, you may want to set the intention of feeling less angry about a frustrating work event that took place earlier in the day, and setting out to accomplish this goal at the beginning of your practice will help ensure you achieve it.
3. Go for More Walks
Although it’s something we do every day, walking is an excellent form of aerobic exercise. It boosts your heart health, reduces pain, and gets the blood flowing in your brain for better cognition and improved mood. Join a walking group, get some supportive shoes, and find your perfect pace. According to USA Today, you should aim for a brisk pace, walking as fast as you can while still being able to have a conversation. If you haven’t exercised in a while, start with five-minute sessions and work your way up to 30 minutes a day.
4. Add Some Adventure
Whether it’s hiking, biking or snowshoeing, look for ways to add a little low-impact adventure in your life. Depending on where you live, you might be able to take advantage of a variety of seasonal activities. There are even senior groups specifically for biking, hiking and walking, so grab your shoes and gear, and get out there! One great option for seniors is an electric mountain bike. These bikes have a battery pack that can assist you as you pedal.
5. Call Up Your Friends and Family
Many studies have discovered a link between social relationships and well-being in seniors. Having a good social support system is even associated with a lower risk of Alzheimer's. Thanks to technology, there are numerous ways to stay connected with your friends and family, even if you live out of town. Emailing, video chatting, instant messaging, and posting updates on social media will help you stay close to your loved ones. You'll even find websites and online communities where you can engage with strangers who share your interests and hobbies.
6. Have Healthy Meals Delivered
It's hard to stick to a healthy diet, especially when you're unable to go grocery shopping for yourself. Fortunately, you can grocery shop online to have fresh produce and healthy ingredients delivered straight to your house. Some stores charge a flat fee for each delivery, while others require a yearly membership. Check out this cost comparison from CNBC to learn more.
For days when cooking just seems like too much of a hassle, have ready-to-eat, healthy meals delivered instead. Meal delivery companies will often cater to dietary restrictions and food allergies so you can be sure you're avoiding foods that might make you sick.
7. Drink More Water
Older adults lose more water during the day than younger people, putting them at a greater risk of dehydration. Even mild dehydration can contribute to daytime fatigue and mental fog. Prevent dehydration by drinking at least 64 ounces of water every day. You can also add water-dense fruits and veggies, like oranges and cucumbers, to your diet.
Being a senior doesn’t necessarily mean you’ll be plagued by stiff joints or mental fatigue. Pay attention to your body, and always strive to improve what could be better. The sooner you start engaging in healthy behaviors, the sooner you can enjoy greater physical and emotional well-being.
Thanks to author Jason Lewis for this blog!