6 Healthy Eating and Physical Activity Tips for Seniors
Eating healthy and staying active is important for individuals of all ages, but it’s especially important for older adults. A healthy diet and physical activity routine are two of the best things anyone can do for improved health and wellness.
Older adults are more at risk for chronic health conditions like heart disease, diabetes, cancer, and osteoporosis. We also lose muscle mass and bone mass as we age. Eating healthy and staying active are two ways we can lower the risk of disease and keep our bodies healthy.
A healthy lifestyle also affects life insurance rates and coverage. Life insurance rates are affected by your current health status, medical history, age, gender, and occupation. Young and healthy adults have the cheapest insurance rates, but you can find life insurance for seniors by comparing quotes online or meeting with an insurance agent.
There are many ways older adults can improve their health by eating healthy and staying active. We will discuss the importance of a healthy lifestyle, life insurance for seniors, and tips for helping older adults stay active and eat healthily.
The Importance of a Healthy Lifestyle
As we age, the importance of a healthy lifestyle becomes more evident. Older adults are more likely to develop chronic health issues and lose muscle and bone mass. A healthy lifestyle can help lower the risk of these diseases and physiological changes.
Eating a healthy diet with nutrients like calcium, vitamin D, and protein can help maintain muscle and bone mass. Physical activity also helps strengthen bones and maintain muscles.
A heart-healthy diet with plenty of fruits, vegetables, whole grains, lean protein, and low-fat dairy helps reduce the risk of many chronic health issues. There are easy tips that can help seniors eat healthier and enjoy physical activity to boost health and wellness.
6 Tips to Stay Active and Eat Healthily for Seniors
#1. Make Physical Activity a Routine
Keeping an active lifestyle is one of the best ways to take care of your overall health. This means integrating it into your daily routine and making it a daily habit. Some activity is better than none, but more is better than some.
You could make your exercise or physical activity session like an appointment and write it on your calendar. It might also mean you go for a walk with your family or walk your dog every day. An exercise class on specific days or times can also keep it part of your routine.
#2. Eat Fish Twice a Week
Fish has omega-3 fatty acids, which are protective for the heart, blood vessels, brain, and joints. Omega-3 fatty acids are not only heart-healthy, but they also help lessen inflammation in the body that is linked to many chronic health issues. Two servings of 3 to 4 ounces of fish weekly help provide the omega-3 fatty acids needed for good health.
#3. Enjoy Colorful Fruits and Vegetables
A rainbow of colorful fruits and vegetables is a great way to get a variety of antioxidants that help lower the risk of developing chronic health issues. Adding more vegetables and fruits with colors like red, orange, yellow, green, blue or purple, and white fruits and vegetables helps protect your body from illnesses and health issues.
#4. Enjoy Fiber-Rich Foods
Fiber is a nutrient with many health functions, including preventing constipation and lowering blood cholesterol levels. Fruits, vegetables, whole grains, beans, nuts, and seeds are great sources of fiber.
An easy fiber-rich breakfast can include oatmeal with berries and banana slices. A colorful salad with beans, quinoa, or nuts is a great fiber-rich lunch or dinner.
#5. Make Protein a Priority
Protein is an important nutrient to help keep your muscles strong, enhance immunity, and build and repair body tissues. Lean protein foods like meat, poultry, fish, eggs, dairy products, beans, nuts, seeds, and soy products like tofu and tempeh help maintain muscle mass.
Older adults may not eat meat because of dental issues and the cost of meat. There are affordable and easy-to-chew protein options like eggs, canned fish and seafood, beans, nuts, seeds, tofu, and tempeh.
#6. Get Your Calcium-Rich Dairy Products
Low-fat dairy products like skim or 1% milk, low-fat Greek yogurt, low-fat yogurt, and low-fat cheese are great sources of protein, calcium, vitamin D, potassium, and some of the B vitamins. These foods and drinks are easy to integrate into any meal of the day. Plant-based alternatives like almond, soy, or oat milk have calcium and vitamin D but may be lacking in protein.
Life Insurance for Seniors
Life insurance is needed to protect your family from financial strain if something unexpected were to happen to you. Life insurance rates and coverage can vary, so you can compare quotes online or work with an insurance agent to find the best options for you.
A healthy diet and a physically active lifestyle are two important lifestyle habits that adults can participate in to manage their health and find better insurance rates and coverage as they get older.
Melissa Morris writes and researches for the life insurance comparison site, LifeInsurancePost.com. She is a university professor of health sciences and human performance and a certified exercise physiologist.