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
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.
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?
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
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