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Wednesday, March 16, 2022

How to stay healthy and fit as you get older?

When we hear the word healthy and fit, the first thing that strikes our mind is physical fitness. But is it just the physical health that matters? A person is deemed to be healthy and fit when they are active and fit both physically and mentally as well. 

Whether a person is young or old, there is always a direct correlation between a healthy lifestyle and an individual’s lifespan. It is always better to start following a proper and healthier lifestyle as soon as possible so that life is better and sorted when you start getting old. Nobody wants to age in a disgraceful manner. There should be certain ground rules in life, at least as far as health is concerned.

10 ways to stay healthy and fit as you get older

When you start taking care of your health right from the beginning, getting older won’t be a nightmare. Rather, age will just be a number. So, what exactly should you follow so that you can remain healthy and fit as and when you get older? Let’s find out!

1. Be physically active

At any age, staying active physically has a significant role in determining how your life would be in the coming years. Exercise lowers cholesterol and blood pressure. It can also help reduce weariness and shortness of breath, allowing you to keep up with your everyday activities. 

Exercise not only lowers the risk of heart disease but also enhances the quality of life. Arrhythmias, lipid profile alterations, and insulin sensitivity can all be averted by remaining active. Finally, exercise reduces stress, which is linked to cardiac disorders.

Here are a few things to help you be active physically:

  • Go for a walk every day, even if it is just for 20-25 minutes.
  • Choose and pick exercises that will suit your body and age. Start doing them.
  • You can also try cardio exercises because they will help you strengthen your core and make your body more flexible.
  • You can also choose to include swimming as a part of your physical workout plan.

2. Have a routine

Having a routine in your life will make your life more systematic and easy. You will also follow all the lifestyle changes that you plan to make. By following a proper routine, you will exercise regularly, socialize whenever you want, and eat healthy food on time. 

3. Watch your diet

If you want to lose weight, you may have to do more than just exercise and pay attention to your diet. The way you lead your life speaks a lot about how easily you can lose excessive weight. 

You must be aware of what goes inside your body. If you are buying food from outside, check its nutrients list. Avoid processed foods and eat fresh whole foods. Avoid high sodium and synthetic chemicals.

Reduce your intake of processed carbs and sugars. These foods may increase hunger and cravings. Substitute whole grains.

One method is to eat more low-calorie foods such as leafy greens, fruits, and soups. Because these meals are high in water, they are low in calories per serving.

4. Exercise your brain

Isn’t it all always about the brain? Just because you’re getting older doesn’t mean that you don’t do any mind-building activities. Keep your brain busy by doing something that you enjoy. It could be as simple as solving sudoku and word puzzles as challenging as learning a new language or a skill.

5. Be socially active and connected

It’s critical as you age to stay socially connected to keep your body and mind healthy. More socially active people tend to be in better physical and mental health. Positive feelings and less stress are the results of social engagement. Alzheimer’s disease is less common among seniors who are more socially active.

6. Avoid injuries

Don’t forget to exercise so that you can keep healthy and avoid getting hurt. Older adults are more likely to be injured during exercise since their bodies go through specific degenerative and elasticity changes as they get older. Our ability to exercise can be harmed by changes in our balance or the medications we’re taking. Spare your shoulders (and other fragile body parts) the strain of heavier weights and stay away from dangerous workouts. Prevent injury by avoiding repetitive motion overuse and military-style fitness training.

7. Be aware of slower metabolism

A slower metabolism, hormonal shifts, and loss of muscle mass are all factors that might contribute to weight gain as we become older. Attempts to lose weight might be slowed by medical issues, and medications like antidepressants or corticosteroids can add to the difficulty.

You may not be exercising as often or as intensely as you should be if you want to lose weight. If you’re trying to slim down, making small adjustments to your fitness regimen will help you get there. Try adding an inclination to your treadmill workout, alternating between walking and running speeds, or enrolling in a dance class as an alternative.

8. Pay attention to your mental health

The ultimate goal of life is to be peaceful and happy. Your mental health is the center of everything else in your life. Only if you are happy and mentally sane can you do other things and make the right decisions. In this quickly changing world, no person is not stressed. Stress and tensions will never help you if you want to stay fit and live long. Therefore, take steps that will keep you mentally strong, like practicing self-love, being satisfied with what you have, and always being kind and helpful!

9. Quit smoking and alcohol

Smoking and alcohol at any age isn’t a good thing. Research has shown that those who consume alcohol and also have the habit of smoking will age quicker than others and will also be at an increased risk of developing any disease. If you are a regular drinker or a chain smoker, quitting it at one shot is not possible. However, you can always leave these habits slowly and steadily. However, if you can still quit smoking and drinking after repeated efforts, you can even consult a doctor.

10. Get enough sleep

Adults over the age of 65 are advised by the National Sleep Foundation to get seven to eight hours per night. Your sleep schedule may vary as you get older, making you sleepier in the evenings and more eager to wake up earlier in the morning. This is normal and poses no problems as long as you get the seven to eight hours of sleep per night that experts recommend. Talk to your doctor if you suffer from chronic or acute insomnia. They can help you figure out what’s keeping you up and offer suggestions for coping strategies.


Life is very precious. If you don’t take both physically and mentally, you will not have a good life as you get old. With a proper plan to rock your life, no matter what age, you can indeed simplify your life and stay healthy and fit!

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