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Jan272017

5 TIPS ON EATING AND EXERCISING AFTER 60

I have to start out saying that some of the healthiest people I know are over 60. However, sometimes as we get older we realize that we have taken care of everyone else and neglected ourselves. If you are ready to start taking care of yourself or you need to adjust your exercise to fit your current lifestyle this is for you! 

1. MOVE- Getting older doesn't mean you have to give up running. People used to think running would damage their knees. But research suggests it might actually strengthen them. That being said, if you have arthritis or damaged joints, running could be too much. But you can still benefit from exercise. It helps strengthen muscles, support your joints, and lessen pain. So choose low-impact activities like walking, the elliptical or biking instead. Exercise boosts blood flow to your brain and helps new cells grow. Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference.

2. BALANCE- Having good balance is one of the best ways to prevent a fall -- and potentially serious injuries. Try standing on one foot throughout your day or lifting your leg a few times while balancing on one foot. Yoga and Tai Chi are great to help increase balance, find a beginners class and check it out. 

3. WEIGHT BEARING EXERCISES- This is a must at every age! The benefits of lifting weights and doing weight bearing exercises is tremendous. Lifting weights would include exercises such as bicep curls, side raises and overhead presses. The key when lifting weights is to make it challenging but never to compromise your form. Body weight exercises include things like lunges, bridge and planks (front plank shown below). Using your own body weight has many benefits one of which is you don’t need any equipment! Form is very important while preforming these exercises, it can be dangerous if you are doing them incorrectly so seek out a professional to help you. A few options for help include senior centers, REC centers or finding a certified personal trainer. 


4. EAT GOOD FAT- “Good” Fats (poly- and monounsaturated), are those found in seeds, nuts, avocados, and fatty fish like salmon. Any fats added in cooking should come from olive, coconut, flaxseed or avocado oils. Eat seafood twice a week. Small fish, like sardines or trout, or farm-raised fish (check the label) contain less mercury than large fish, like tuna. Mercury can be harmful. Eat a variety of fruits and vegetables, the more colors the better!  

5. CHOOSE AN ANTI-INFLAMMATORY DIET- As we age we begin to have more inflammation in our body caused by our environment and what we eat. Picking out foods to combat this inflammation will help make movement easier not to mention our overall health will be better.  Anti-inflammatory foods include the above “good” fats, turmeric, ginger, leafy greens and cutting back on processed foods, salt and alcohol. 

 

Changing your lifestyle in your 60s and beyond -- exercising more and eating healthier -- can make a big difference. You can lower your risk of heart problems, cancer, and bone fractures. It's never too late to live a healthier life!

  

Here is to a happy and healthy life!

H2


As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!

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