September is Healthy Aging Month, and there is no better time to start focusing on being healthy and feeling your best. Here are four steps to get you started on enjoying your golden years to the fullest.
1. Stay Physically Active
Regular exercise can help you stay healthy when you’re young, but did you know that exercise is beneficial at any age? According to the U.S. National Library of Medicine (NLM), staying physically active in your 60s and beyond can help you to maintain your independence and reduce your risk of chronic pain and illness. Physical activity also:
- Helps manage and prevent some diseases, including heart disease, osteoporosis and Type 2 diabetes
- Contributes to better brain function
- Improves your strength, mobility and balance
- Increases energy
- Reduces stress, depression and anxiety
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise per week, but you should talk with your primary care provider (PCP) before starting any exercise routines.
2. Stay Socially Active
According to The Gerontological Society of America, variety in your social life can help boost mood and keep you physically active as you age. If you don’t currently have an active social life, try reaching out to family and friends. You can also look for opportunities to join volunteer groups, fitness classes or other groups you enjoy.
3. Eat a Healthy Diet
A healthy diet is important no matter your age, but as your body changes in your older years, your nutritional needs change, too, according to the NLM. Here are some tips for a healthy diet:
- Eat a plant-based diet with a wide variety of fruits and vegetables.
- Limit foods high in sugar, saturated fats and sodium.
- Increase your water intake.
- Increase your fiber intake with whole grains.
Talk with your doctor if you need help finding a healthy diet that’s right for you.
4. Get Enough Sleep
The CDC recommends adults 65 and older to get at least seven to eight hours of sleep every night. Exercise and a regular sleep schedule can help you fall and stay asleep at night. If you still have trouble with insomnia, talk with your doctor for some ideas on how to get quality sleep.