“You Shall Love Your Neighbor As Yourself” (Leviticus 19:18)
Health & Fitness For Seniors Doesn’t Have To Be Complex.
With the holidays approaching, many of us will be indulging in lots of wonderful treats. That’s part of the joy of the season!
But as we age, it can be difficult to maintain a healthy diet and lifestyle. These 4 simple tips for staying healthy as we age will help get you on the right track.
Tip #1 Low-Carb Diet For Seniors
As we age, a lack of protein could spell trouble. When seniors don’t take in a sufficient amount of protein, they’re at risk of reduced immune function and osteoporosis. A low-carb diet can help you get the protein and high nutritional value you need. Doctors say you can see benefits that include lower blood pressure, improved cholesterol levels, increased energy, and lowered risk for stroke, heart disease, and diabetes.
Typically, low-carb diets place emphasis on lean protein, healthy fats, and foods that are rich in fiber, antioxidants, and other essential nutrients.
Try to avoid refined carbohydrates which have a high glycemic index – that is, they cause a rapid spike in blood sugar and insulin level after eating.
Refined carbs include white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars. If your going to eat these foods, do so in moderation so as not to put yourself at risk of high blood sugar and insulin levels, insulin resistance, and even diabetes. Try eating chickpeas, lentils, other beans, and whole grains, which are a great source of inexpensive, healthy, and nutrient-rich proteins.
Tip #2 Why Is Portion Control Critical?
Portion control means the amount of food eaten in one sitting. Regardless of age, most people are unaware that the portion they are eating is often two or three times larger than necessary in terms of caloric intake. This is especially true regarding eating meals at restaurants.
If you find the portion you’ve been served at a restaurant is too large, box up part of it right away and save it for the next day. Boxing up half the meal removes much of the temptation that comes from having a large portion in front of you. Another great alternative is to share the meal, or ordering small plates to share if available.
When it comes to food or snacks enjoyed at home, always look at the nutrition facts to see the recommended serving size. Not only will this label provide the amount you should eat, but it will inform you of the calories and nutrients as well.
Tip #3 Plan Your Meals and Plan For Success
When it comes to eating healthy, meal planning is the way to go. To satisfy hunger immediately, we often will grab what’s tasty and quick — chips, fast food, or processed food that’s often unhealthy, high in calories and saturated fat.
Meal Planning is the process of making your next healthy meal the easy, quick, and tasty option.
There are many recipes and guides online for easy, healthy meals that you can make for the week ahead. You could make a couple of different meals for breakfast, lunch and dinner.
Planning your meals ahead is the premier way to keep your diet on the straight and narrow, and to eliminate the temptation of reaching for an unhealthy option when you’re hungry.
Tip #4 Be Active Every Day
Being active is critical to staying healthy. As we get older, this can sometimes be difficult. Regardless of physical limitations, there’s always something we can do to get our blood pumping!
Go for a walk. When you begin daily physical activity, get ready to feel better about yourself in all aspects, from mood to self-esteem, to balance and strength, there are truly no downsides to getting active as a senior citizen.
Staying active will help you achieve and maintain a healthy weight that will please both you and your doctor.
Perhaps the best part of staying active and exercising is that there’s no “wrong” way to do it. From walking the dog for 30 minutes to performing a deep cleaning of the house — if you’re sweating, you’re burning calories.
Here are a few exercises experts recommend for those serious about developing a fitness routine:
- Aerobics (Swimming)
- Cardio (Walking, Jogging, Running)
By getting a membership at your local gym, you’ll gain access to many machines that will help you optimize your workout and hone your fitness routine. Before working out, always consult with your doctor and ask what kinds of exercise, and what intensity, is right for you.
Follow These Tips To Remain Healthy As You Agea
Remember you cannot out-exercise a poor diet. So maintain a healthy diet and keep moving! Follow these tips to ensure you’re living your life as healthy as possible.