Why Fitness and Diet Matter As You Age

As you grow older, living a healthy lifestyle becomes more important than ever — despite the fact that you’re more likely to have physical problems that limit your mobility and sap your energy. Combatting these symptoms of aging should be a priority, as maintaining a healthy diet, regular exercise, and good relationships can be key to enjoying robust health in your senior years. Seniors who focus on their health likely will find that they have more focus, better social connections, and increased energy.

Physical health benefits

Healthy choices benefit your body, both in preventing disease and mitigating some of the impacts of aging. Healthy living can reduce the risk of many diseases and medical conditions, including some cancers, diabetes, high blood pressure, and heart disease. Regular low-impact activity, such as walking and riding a bicycle, will improve your strength and mobility without straining your joints. Exercise can help you maintain your body weight and it offsets the natural slowdown of your metabolism as you get older. Strength training can build muscle mass, which increases metabolism and burns calories.

Working out can also benefit your bones. Exercise makes bones stronger and denser, which makes your body sturdier and less susceptible to falls and breaks, which can be difficult to heal in old age. Physical activity also increases your heart health and energy level and overall helps you maintain a better quality of life.

Mental health benefits

Seniors can be more at risk for depression and anxiety, and research has shown that incorporating physical activity into your routine can put you in a better mood and boost your energy. The benefits increase when you exercise outdoors.

Some research also has shown that physical activity can decrease the progress of diseases that impact the brain, such as Alzheimer’s disease.

Better Rest And Relaxation

A non-active lifestyle can have a negative impact on sleep — many people who live a sedentary lifestyle have told researchers that they don’t sleep well. Daytime exercise will increase your core temperature and help your body to rest as it cools down. You may find that you sleep better and wake up more refreshed.

Aerobic exercise also has been medically proven to help lower blood pressure, decrease stress, and reduce the risk of heart disease.

Exercises for Seniors

If you’re sedentary in your senior years, the most important thing you can do is to start moving. That can mean a five-minute walk or standing up from your chair once an hour. Whatever your fitness level, getting yourself moving is a positive change you can make immediately.

If you do not have mobility issues, you should try to incorporate 30 minutes of light exercise into your daily routine at least five days a week. You can divide those 30 minutes into three 10-minute sessions a day, five days a week, if needed. When you’re ready, you can add in basic strength training that will build up muscle and bone mass. Safe strength training exercises include using light weights on weight machines and dumbbells, working with light resistance bands, and bodyweight exercises such as wall sits and sit ups. Complete one or two sets of each strength training exercise of 10–15 repetitions each at light or medium intensity.

Stretching and flexibility should also be priorities for exercise programs. Stretching can help you safely warm up and cool down and improve your flexibility and range of motion. A limber body also is less likely to be injured, and you’ll find that you have a wider range of motion and less muscle stiffness. It’s safe to do light stretching daily, and seniors may enjoy group classes such as Pilates, yoga, and other low-impact exercises.

Getting Started

If you’re interested in starting a new fitness regimen, it’s recommended that you proceed slowly so that you don’t overexert yourself. Your doctor can recommend exercises that are appropriate for your age and level of fitness. Seniors (or anyone else) should always check in with their doctor if they experience symptoms like chest pain or pressure, joint swelling, infections, dizziness, or wounds that won’t heal.

A Healthy Diet

The foods you choose can also impact your health in your golden years. Dieticians don’t necessarily recommend cutting out all sugar, fat, and “unhealthy foods” completely, but focusing your diet around whole foods can have significant health benefits.

Resist the temptation to subsist on take-out or easy-to-cook processed and pre-packaged foods. These foods tend to be packed with preservatives and contain a high salt, sugar, and fat content, which can add to your risk of high blood pressure and heart attack. Instead, choose fresh fruits and vegetables, lean proteins, and whole grains whenever possible. A healthy diet centered around these foods can provide better sleep and more energy.