Reaching the golden age means so many things for many people. On the bright side, it can mean less parenting responsibilities particularly for those whose children are already working or married and have a family of their own. Some may also be looking forward to their retirement when they no longer have to work and can take longer holidays.
On the other hand, the golden age can signal health problems and issues such as menopause and changes in the cardiovascular and muscular systems. It’s at this stage when older people often experience body aches caused by bone and joint problems as well as other illnesses.
But then again, being 50 or older is no excuse not to exercise and stay fit. No matter one’s age, leading a healthy lifestyle is a must today. This means eating a balanced diet and doing regular exercise. These two should go together to ensure that you maintain a strong body that can resist diseases.
Here are five easy steps you can follow every day to stay fit at 50 and beyond.
Reduce Salt Intake
Salt is good but when you’re aging, you need to cut back on this ingredient. The reason is that too much salt in the body can lead to hypertension that can put you at risk for stroke, heart attack, heart failure and kidney disease.
Apart from using less salt when cooking meals, make sure you also avoid processed foods which contain a lot of sodium. The ideal amount that can be consumed daily should only be 1,500 mg or about a half teaspoon. Less of it is much better.
Take B12 Supplements
Vitamin B12 is vital in maintaining healthy nerves and blood cells. It is found in protein such as in fish and meat.
Older people, however, are advised to take the vitamin in supplemental form. This is because as people age, their digestive system may not absorb nutrients properly due to a decrease in stomach acid.
Get More Calcium and Vitamin D
The aging process often affects the bones which become brittle through time. As such, it is essential for people in their golden age and older to ensure they consumer sufficient amounts of calcium in their diet. Top sources are sardines which contain the omega 3 fatty acids, spinach, broccoli, kale as well as milk and yogurt that are low in fat or free from fat. Vitamin D supplements are also beneficial.
Eat the Mediterranean Way
The Mediterranean diet is ideal for people who would like to lower their risk of heart disease. This normally includes lots of vegetables, fruits, whole grains, olive oil and a moderate amount of wine.
A study done in 2000 and published in the British Journal of Nutrition found that consuming a Mediterranean meal on a regular basis can lead to long life while a 2004 research in the European Journal of Cancer Prevention confirmed a link between following a Mediterranean diet and lower risks of cancer and heart disease.
Start a Moderate Exercise Routine
If you haven’t been working out for a long time, start doing only moderate exercise routines. You don’t necessarily have to do it in the gym because there are tasks you can do at home that can exercise your body. These include mowing the lawn, going to the store using a bicycle or brisk walking.
For those who have been working out regularly, you can slowly increase your routines and do more cardio exercises. Make sure, though, that you consult your physician before starting a more rigorous training.
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Originally posted on August 30, 2013 @ 11:25 am