When does healthy aging start? Whenever you’re ready. Some people start thinking about it in their 40s, but I generally start talking to my patients about strategies for staying as young as possible, for as long as possible, as they reach their mid-60s.
The good news is the same things you do to stay healthy throughout your life – exercising regularly, eating healthy, managing stress – still apply as you get older. But there are some specific steps you can take to make the most of this stage of life.
As you age, protein is especially important for keeping your muscles strong. This is because losing more muscle than fat is a natural part of aging. Called sarcopenia, losing muscle is a real concern because it can lead to:
Just remember to be thoughtful about eating well, with more protein and less sugar, sweets and salty treats in your diet.
The way we exercise changes as we age. You may be less likely to play sports, but now is not the time to let physical activity slide. It can be as simple as walking rather than driving, or as adventurous as trying a new fitness class.
Working on your strength and balance is especially important as you age. I tell my patients to try resistance exercises such as water aerobics, which can boost strength, and tai chi for improving your balance.
Coming back from an injury can take longer as you grow older, which is why exercising safely is even more important at this stage. Treadmills are associated with a significant number of injuries, including falls, sprains, and fractures, regardless of age. If you have any gait or balance problems, consider using a different machine for cardio, such as an exercise bike.
For people aged 65 and older, falls are a leading cause of unintentional injury death, so keep safety on your radar. From adding non-slip mats and handrails in showers to properly lighting stairways and removing trip hazards, there’s much you can do to avoid a fall at home.
One mistake I see is people settling into grocery store scooters or lift chairs at home before they are needed. If you use a grocery store scooter for convenience or simply because it’s easier, you’re neglecting muscles you need to maintain which can speed up the process of becoming more frail.
If you need temporary help with mobility after an injury or illness, be sure you’re also working with a physical or occupational therapist to regain as much of your strength and ability as possible.
Your cognitive health depends on staying active, so don’t stop learning. Staying mentally engaged and socially active is good for your overall health.
Don’t forget that we also learn when we teach and volunteer, so consider these opportunities to stay engaged in your community and in life.
Don’t assume that feeling down is a normal part of aging. Symptoms of depression often occur with loss or when people feel lonely or isolated. Reach out for help if you’re experiencing symptoms of depression. Talking to your provider is a good place to start.
Remember, aging is a natural process, but it doesn't have to be a decline. By taking proactive steps to stay healthy, active and engaged, you can enjoy vibrant and fulfilling days for years to come.
If you have more questions, reach out to your CHI Health Primary Care provider.
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