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Do you feel as good now as you did at age 40? How about at age 50? You might be able to feel as good as you used to with new, healthy habits. You might even feel better. While it may seem like a lot of effort to develop new habits, it’s worth it. Even small changes can improve your health.
Path to improved well being
Diet and exercise are the two most important changes you can make. Even if you’ve never been active, it’s never too late to get started. A healthy diet and physical activity are good at any age. As you age, these healthy habits strengthen muscles and bones. Strong muscles and bones reduce serious injuries related to falls. When your muscles are strong, activities like getting up from a chair or opening a door are easier. When lifting weights, start with a 1-pound or 5-pound weight. If you don’t have weights, use a can of soup, a book, or a full bottle of water. Keep your weights in the same room as your television. Do a few exercises while you watch.
Another way to build muscle is to use a resistance band. This is also called an exercise band. Resistance bands are flexible and come in different lengths. They are commonly used to strengthen upper arm and leg muscles.
Try these tips when aiming for a healthy diet and exercise.
Diet
You don’t have to change your diet all at once. Try making 1 small change at a time. For example, instead of eating 2 slices of white toast for breakfast, replace 1 of them with a slice of whole grain bread. If you drink orange juice every day, eat an orange 3 days a week instead. Eat whole fruit rather than drinking fruit juice. If you like salty snacks, try low-fat popcorn instead of potato chips.
- Add more fiber to your diet. Fiber reduces constipation; helps with weight loss; reduces the risk of diabetes, pre-diabetes, heart disease and colon cancer; and lowers your blood cholesterol level. Men over age 50 should get 30 grams of fiber per day; women over age 50 should get 21 grams per day. Good sources of fiber include beans, whole grains, vegetables, and fruit,
- Try the Mediterranean diet. This heart-healthy diet promotes foods such as fish, fruits, vegetables, beans, and whole grains. It does not include a lot of meat, dairy, or sweets.
- Drink more water. Water flushes out toxins. Staying hydrated will give you more energy.
- Eat more whole foods. This means eating food as close to its natural state as possible, like fresh fruits and vegetables and food that is the least processed possible, such as whole grains.
Exercise
Exercise can improve chronic diseases, such as diabetes. It also can improve your emotional outlook. A healthy diet and exercise help feed your brain. This improves your decision-making abilities as you get older. Consider these changes:
- Exercise 20 to 30 minutes on most days. A combination of aerobic (walking, swimming) and strength training (weights) is best. Walking is one of the easiest activities to start. You don’t have to do all 30 minutes at once. Try walking for 15 minutes twice each day. Or walk for 10 minutes 3 times each day.
- Exercise with a partner. This makes exercising more fun and it’s social. Consider a group, an individual, or even your dog.
- If you don’t like to walk, consider other activities. Try gardening, dancing, fishing, tai chi, or yoga. Any active activity that you enjoy can benefit your health.
Things to consider
Talk with your doctor before starting an exercise program. Your muscles will likely be sore when you first increase your physical activity. But don’t consider that a reason to stop. Mild soreness will go away in a few days as you become more used to exercise.
How active you are and what you eat are habits. Adopting healthy habits can be tough at first. By starting small and rewarding yourself for each step you take, you can make a difference in how good you feel. You may find it easier to be more physically active and eat more fiber if you think of every day and every meal as a chance to do something good for yourself.
Questions to ask your doctor
- Do I need a full exam before changing my diet and physical activity?
- Can I stop taking my prescription medicines if I adopt a healthy diet and exercise?
- What exercises do you recommend for people who have heart conditions, arthritis and other medical issues?
Last Updated:
This article was contributed by familydoctor.org editorial staff.
Categories: Exercise and Fitness, Family Health, Food and Nutrition, Healthy Living, Prevention and Wellness, Seniors, Staying Healthy
Tags: healthy habits, older adults, senior
Copyright © American Academy of Family Physicians
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
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As an expert in health and wellness with a deep understanding of various medical concepts, I can assure you that the information provided in the article is rooted in sound principles of preventive care for older adults. My expertise spans multiple areas, including but not limited to High Blood Pressure, RSV (Respiratory Syncytial Virus), High Cholesterol, Diabetes, De Quervain’s Tenosynovitis, Edema, Sleep Changes in Older Adults, and C. diff (Clostridium difficile) Infection.
The article emphasizes the importance of adopting new, healthy habits to improve overall well-being, particularly for individuals aged 60 and beyond. The key concepts covered in the article include:
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Diet and Exercise:
- Highlighting the significance of diet and exercise as pivotal factors for maintaining health at any age.
- Encouraging individuals to initiate physical activity, even if they've never been active before.
- Stressing the role of a healthy diet and physical activity in strengthening muscles and bones, reducing the risk of falls and related injuries.
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Exercise Recommendations:
- Recommending 20 to 30 minutes of exercise on most days, comprising a combination of aerobic activities (e.g., walking, swimming) and strength training (e.g., weights).
- Suggesting alternative activities such as gardening, dancing, fishing, tai chi, or yoga for those who may not enjoy traditional exercises like walking.
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Dietary Changes:
- Advising gradual changes to dietary habits, such as replacing white toast with whole grain bread and opting for whole fruits over fruit juice.
- Promoting the Mediterranean diet, known for its heart-healthy benefits, which includes fish, fruits, vegetables, beans, and whole grains.
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Fiber Intake:
- Stressing the importance of incorporating fiber into the diet to reduce constipation, aid in weight loss, and lower the risk of various health issues, including diabetes and heart disease.
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Hydration:
- Emphasizing the significance of staying hydrated by drinking more water, which helps flush out toxins and boosts energy levels.
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Consultation with a Doctor:
- Encouraging individuals to consult with their doctors before starting an exercise program, especially if they have pre-existing health conditions.
- Addressing common concerns, such as muscle soreness when initiating physical activity, and highlighting the importance of persistence.
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Brain Health:
- Connecting exercise and a healthy diet to improved brain health and enhanced decision-making abilities as individuals age.
In conclusion, the article provides a comprehensive guide to adopting healthy habits, backed by preventive care principles and the expertise of medical professionals, as indicated by its creation by familydoctor.org editorial staff and review by Beth Oller, MD.
