How to stay active at age 65 & above?

How to stay active at age 65 & above?

At age 65 or above do regular exercise to stay fit and in right shape, If you are not facing any physical mobility constraints or facing any major illness than you need to stay active and ensure a healthy lifestyle.

How should you manage your daily routine?

Perform any aerobic activity at least 30 minutes daily to maintain a healthy routine such as taking a brisk walk or cycling. Perform exercise that strengthens muscles at least two days in a week or more. Do work out for your arms, shoulders, legs, hips, chest and abdomen. Avoid sitting for longer period of time as long duration may pose risk to your health.

How to reduce risk of falling?

Some people at older age have higher tendency to fall due to weak legs or poor balance. Such people should do exercise to retain balance and work on improving reflexes. You may try yoga, ti-chi and dancing. Some of the exercise that people of age 65 and above may consider includes walking, doing water aerobics, line dancing, lifting light weights or developing habit of moving objects such as lawn mower. If you are a group of same age people you may consider playing volleyball.

How exercise helps your body?

When you perform moderate to vigorous exercise various organs stay active and mobilized raising your heart rate, breath rate making the body warm. If you have an athletic body and think your body can take more you can try sports such as singles tennis or short running exercise as this would build your stamina. Try swimming, hiking or classic martial arts moves. However always remember start on a slow pace and eventually increase your activity step by step.

Why is it important to strengthen muscles?

Maintaining your muscle strength is essential as it helps in development of strong bones, sustaining moderate blood pressure and regulating sugar level. Do keep an eye on 2020 comparisons for medicare advantage plans here http://www.medicareadvantageplans2020.orgyour weight counter while performing any muscle strengthening exercise.  Typically a muscle building exercise is counted as complete movement or repetitive activity such as bicep curl or a sit-up. You can exercise at any place whatever suits you be it a gym or your home. At home you can also try moving heavy loads such as groceries, stepping or jumping such as dancing. Consistent hobbies can also be helpful such as gardening which includes digging mud or shoveling.  

How should you as a senior choose food items?

How should you as a senior choose food items?

As you age older and reach age bracket of 65 you might need to carefully observe the food items you are picking for consumption. Always remember to take the right serving or portion of food items and carefully examine the food labels for the type of ingredients, the composition of food item and amount or quantity of each constituent. Remember too high or too low amount of any ingredient can result in serious consequences and how often you consume food, your living style or the intake per day or week can also lead to serious health concerns.

What is benefit of iron in old age?

Include iron rich food in your diet as it is one of most important ingredient and lack of iron source may cause lethargy and exhaustion. Lean red meat is the chief source of iron and both men and women over age of 65 should take 2 servings per day. Iron is also found in items such as peas, beans and lentis. Most noticeably liver is a chief source of iron however you must be careful in taking the right serving of Liver as it contains vitamin A and too much consumption can be harmful.

Why you should take calcium rich food?

Among all other food ingredients calcium is one of the most essential ingredient for old aged people as it helps in building strength in our bones and as we age our requirement for calcium also grows as our body may not receive adequate quantity of calcium from other food sources. It can also help us avoid problems such as osteoporosis. Calcium can be found in different food sources such as fresh vegetables including cabbage and broccoli, soya bean and tofu.

Avoid taking high salt items

Reduce consumption of high salt as too much salt can elevate your blood pressure posing you to serious problems such as cardiovascular heart diseases or stroke. Before you buy any food item from the market check the label for amount of salt it contains. Most food items already have salt in their recipe including cereals, bread and tinned soup and other kinds of processed foods. For 2020 get a medicare supplement plan @ https://www.medisupps.com/medicare-supplement-plans-2020/

Reduce intake of Vitamin A

Be careful with consumption of vitamin A as too much intake can lead to risk of bone fracture. Food items with high Vitamin A include liver, pate or fish liver oil. Avoid taking Liver more than once a week; also avoid taking any supplements which contain high amount of Vitamin A.

How to live healthy choosing a sea food at age of 65?

How to live healthy choosing a sea food at age of 65?

According to a recent research if you eat at least two portions of oily fish in a week it may prolong your lifespan by up to two years. Fish should be essential in your diet when you have aged 65 or above and may need to consider few very important tips.

Eating fish with fatty acid

At age 65 you should include fish in your diet as some types of oily fishes contain fatty acids such as Omega 3 which is good for you heart and reduce risk of cardiovascular disease by up to 35 percent. People at old age need to take at least 500 mg of Omega 3 every day and if someone is facing heart disease than they should take around 800 to 1,000 mg of Omega 3 fatty acid on regular basis. Fatty acid is also helpful in preventing brain shrinkage that usually occurs as people get older. According to a recent research old aged people consuming fish on regular basis have less chances of dementia. Fish types such as herring, tuna and mackerel are best source of fatty acids.

How should you treat fish before eating?

Sushi having raw fish is fine as long as fish has been first frozen before serving. Fishes may contain tiny parasitic worms or microorganisms such as bacteria that can make you feel ill.  As you freeze a fish it kills most of the worms making it safe to consume. Sushi available in market should be safe to consume as when storekeepers purchase them they freeze it in storage. Either you are at your home or somewhere else make sure fish is stored in freezer for at least 4 days.

How does fish help with better memory?

At age 65 and above people consuming fish on regular basis tend to have better memory. Evidently by consuming fish, higher amount of grey matter develops in brain areas which are associated with memory and other brain areas which are associated with cognition. Some other factors which account for healthier brain include consumption of baked or broiled fish.  Get 2020 medicare supplement rates at https://www.medicaresupplementplans2020.com/

What types of fishes should you avoid?   

Carefully choose what kind of sea food you are consuming. Most importantly avoid Oysters. Some raw shellfish such as crab, prawns, clams and mussels contain harmful bacteria that can cause food poisoning. Shellfishes such as lobster, crabs, calms and scallops may contain harmful bacteria or viruses. Make sure shellfish or prawns are always properly cooked.