But it’s not all a walk in the park!
For this reason, it is essential to practise good self-care as one advances in years. This can be accomplished by carrying on with certain activities, initiating new ones, and terminating others. These have been shown to slow down the ageing process and in some cases even improve a person’s functionality.
Different people have different medical conditions, and their ages are determined by their biological clocks. The biological age, as opposed to the chronological age, is a more accurate indicator of one’s state of health. Therefore, some of us ought to consult with our doctors before engaging in certain of these activities.
If you are above the age of 60, here are seven activities that medical professionals recommend you keep doing or begin doing instead. And here are the six things you need to stop doing.
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For over 60s frequent exercise is crucial. Maintaining your independence, lowering the chance of falling, increasing your physical strength and flexibility, and improving your mental health are all possible benefits of regular exercise.
You don’t need to sign up for a membership at a gym or commit to an exhausting fitness routine. Simply engaging in some form of physical activity that gets your heart rate up for thirty minutes on most days of the week can make a significant effect.
But HIIT will boost your VO2 max, which will lead to greater gains. High-Intensity Interval Training, or HIIT for short, involves alternating between bouts of strenuous exercise and periods of active recovery that are performed at a lower intensity level. The maximal oxygen uptake is referred to as VO2 max, and it is a measurement of a person’s aerobic fitness. With HIIT, you can stop the usual decrease that comes with becoming older. Research has shown that high intensity interval training (HIIT) can increase aerobic capacity as well as muscle strength in older persons.
If you are above the age of sixty, you shouldn’t be scared to challenge yourself during your workouts by pushing yourself a little bit more than you normally would. Just remember to fully warm up before you start, and pay attention to your body so you don’t push yourself too far.
Because it helps to increase bone density and, in turn, reduces the risk of osteoporosis, weight-bearing exercise is extremely important for everyone, but perhaps even more so for women. Walking, running, climbing stairs, and lifting weights are all examples of exercises that can be beneficial to bone health.
As we age, our sleep patterns shift. We may wake up more frequently throughout the night and have less of a tendency to fall into a deep slumber. This is completely normal and there is absolutely no cause for alarm.
However, this can become a challenge if you don’t receive the recommended amount of sleep each night. Fatigue during the day, higher stress levels, and trouble concentrating are all potential side effects of insufficient sleep. Insufficient sleep has been linked to a number of chronic diseases and conditions, including cardiovascular disease, high blood pressure, diabetes, and obesity. As we become older, our normal patterns of sleep shift. The average length of our sleep is lighter and shorter, and we wake up more frequently throughout the night. This could be the result of alterations in our circadian rhythms, also known as our internal body clock, or it could be the result of a medical issue, such as arthritis or difficulties with the prostate.
The following are some recommendations made by medical professionals to ensure a restful night’s sleep:
- Go to bed and wake up at the same time each day.
- Create a relaxing bedtime routine.
- Keep your bedroom dark, quiet, and cool.
- Limit caffeine and alcohol intake before bed
When you are over the age of 60, maintaining a nutritious diet is essential since it can help to lower the chance of developing chronic diseases such as heart disease, stroke, and diabetes. Additionally, it can assist in maintaining mental acuity and a robust memory in you.
The following are some suggestions for eating in a healthy manner:
- Eating a variety of fruits, vegetables, whole grains, and lean protein.
- Limiting processed foods, saturated fats, and added sugars.
- Drinking plenty of water.
- Avoiding Crash diets or fad diets.
- Consulting with a Registered Dietitian if you have specific dietary needs or goals.
As we age, our bodies may not absorb nutrients as well from food as they once did. But getting important nutrients remains key to healthy aging.
Over 60s should take supplements and these include:
- A daily multivitamin
- Vitamin D
- Calcium
- Omega-3 fatty acids
- Probiotics
Before beginning a regimen of any supplement, you should consult with your primary care physician to ensure that the supplement is appropriate for you and to prevent any potential problems with the medications that you are already taking.
Use it or lose it! Mental activity is just as important as physical activity when it comes to healthy aging.
Some ways to stay mentally active include:
- Learning new things.
- Doing puzzles and brainteasers.
- Playing games that require strategy and planning.
- Reading, writing, and using social media.
- Staying socially active with family and friends.
Some things remain the same even as we become older. One of these is engaging in sexual behaviour that is safe.
Condom use is essential for sexual activity after the age of 60 in order to lower the probability of contracting sexually transmitted infections (STIs) and having an unintended pregnancy.
As we become older, our likelihood of developing chronic diseases such as cardiovascular disease, cancer, and stroke increases. Because of this, it’s critical to have your health checked at regular intervals. These might be of use.
The following tests are some of the screenings that are advised for persons over the age of 60:
- Blood pressure check
- Cholesterol check
- Colorectal cancer screening
- Diabetes screening
- Vision and hearing tests
- Vaccinations (such as influenza and pneumonia)
- Mammograms and breast self-exams
Here are 6 things you should stop doing if you’re over 60, according to doctors.
It should come as no surprise to anyone of any age that smoking tobacco or anything else, including vaping, can lead to serious lung difficulties. Just three of the many devastating effects of smoking are chronic obstructive pulmonary disease (COPD), cancer, and emphysema.
The J curve is a well-established medical fact that illustrates the connection between drinking to excess and negative health outcomes. To put it another way, drinking alcohol in moderation can have positive effects on one’s health, while drinking too much can have the opposite effect. According to the J curve, drinking alcohol in moderation may have positive effects on one’s health; however, the J curve also shows that these positive effects on one’s health become null and void if alcohol intake rises above the moderate threshold. Therefore, while drinking a glass of wine with dinner could be beneficial for your heart, drinking excessive amounts of wine would not only nullify those benefits but also increase your risk of developing cirrhosis, cancer, and other chronic ailments.
Consuming processed meals can result in weight gain, an increase in blood pressure, and other long-term health issues. People over the age of 60 should try to limit their consumption of processed foods as much as possible and switch to eating whole, unprocessed foods instead.
So avoid:
This refers to sugar in all of its forms, including sucrose, fructose, honey, corn syrup, and any other sweetener that was added.
grains that have been processed; for example, white bread, white rice, crackers, etc. These have had their nutrient-rich bran and germ removed, leaving only the starchy endosperm behind.
Meats that have been processed are unhealthy for your kidneys since they include a lot of salt and other preservatives and have a high sodium content.
Saturated fats can be present in goods derived from animals as well as in some vegetable oils. Consuming an excessive amount of saturated fat can cause a rise in cholesterol levels as well as an increase in the chance of developing heart disease.
Margarine, shortening, and certain processed foods all contain trans fats. Trans fats should be avoided. They come about as a result of the transformation of liquid oils into solid fats. Trans fats are associated with increased levels of the “bad” LDL cholesterol and decreased levels of the “good” HDL cholesterol, both of which contribute to an increased risk of cardiovascular disease.
Being inactive over long periods of time increases the risk of developing a variety of health conditions, such as diabetes, heart disease, and obesity. People over the age of 60 should try to get at least 30 minutes of physical activity at a moderate level on most days of the week. Walking, swimming, and biking are all examples of activities that fall into the category of having a moderate level of intensity.
It’s simple to put off taking care of oneself. There is a lot to take care of, including having children, working, being married, and dealing with the difficulties of life. Therefore, delaying mental health treatment for conditions such as anxiety, depression, mania, and stress is quite simple. However, the state of our mental health is equally as significant as that of our bodies. It is possible that issues with our physical health could arise if we do not take care of our mental health. Reach out for assistance if you find yourself feeling overwhelmed, nervous, or depressed. You may find that you have more time for this kind of self-care now that you are over the age of 60.
Because of the hectic nature of modern living, maintaining good dental health might be easy to put off. However, people over the age of 60 should make it a priority to visit the dentist at least once a year for a checkup and cleaning. Inadequate dental hygiene can result in gum disease, which has been related to an increased risk of cardiovascular disease, stroke, and other chronic conditions.
Some people believe that religion and spirituality go hand in hand. However, for some, it is merely a connection to something that is more significant than ourselves. Spirituality is something that everyone over the age of 60 should incorporate into their lives, regardless of their views. There is evidence that suggests a connection between spirituality and improved physical health, mental health, and well-being overall. Think about meditating, practising mindfulness, praying, writing in a journal, or spending time in nature if you want to take care of your spiritual health.
Once you reach the age of 60, there are seven things that you should begin doing and seven things that you should stop doing in order to help you age in a healthy manner and, in some circumstances, even improve your health!
