While ageing is a natural process, unhealthy lifestyles can significantly accelerate the process. As people age, decreased physical activity often contributes to several health issues such as elevated blood pressure, cholesterol problems, high blood sugar, and osteoarthritis. In addition to that, ageing also brings a natural decline in bone strength, density, flexibility, and balance. However, adopting and maintaining a few key behaviours can help adults live longer, healthier lives.
Incorporating anti-ageing exercises into your routine, consuming proper nutrition, and many other factors play an important role in maintaining fitness as you age. Here are some fitness and diet tips for healthy ageing.
Stay Active
Staying active is key to ageing gracefully and staying healthy in old age. Physical activities like a daily walk, swimming, dancing, or targeted exercises can combat age-related issues while also maintaining a healthy weight, reducing the risk of chronic diseases, and improving your balance, strength, and flexibility.
Strength Training
Loss of muscle mass can be a result of ageing. To prevent the reduction of muscle loss as we age, the inclusion of strength training is crucial. Practicing bodyweight exercises like squats, push-ups, or lunges can help gain strength or maintain muscle mass in adults. It also enhances metabolism and reduces the risk of age-related weight gain.
Healthy Diet
Consume a balanced diet rich in antioxidants, nutrients, vitamins, minerals, and essential fatty acids to support overall health and combat oxidative stress. A balanced diet brain keeps your brain and overall body healthy as well as reduces the risk of age-related disorders. Limit foods with unhealthy additives such as saturated fats and added sugars. Prioritise nutrient-rich foods, plant-based proteins, and lean proteins. Watch your portion size, keep an eye on how much you are eating, and consult your doctor about how many calories are right for you and your lifestyle.
Hydration
The ageing process disrupts the body’s mechanism for retaining water. Hence, drinking an adequate amount of fluids daily eliminates the risk of dehydration, thereby avoiding the possibility of diseases. A human body needs at least 8 glasses of water per day and more if you are working out. One can also consume cucumbers, melons, herbal teas, and soups for increased hydration levels. Try to avoid sugary drinks and too much caffeine since they may be diuretic.
Quit smoking and limit alcohol
Smoking and alcohol consumption can contribute to health problems, especially as you get older. If you smoke or drink, try to limit the amount of drink you consume or stop drinking altogether to lower your risk of cancer, heart disease, and other health problems.
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