Improving your health is possible at any age – it is never too late!

There are always better practices and new exercises you can undertake that can have a profound impact on your physical and mental health.

It’s an all too common misconception that as we approach our senior years, our bodies are beyond repair, improvement and reconditioning.

But this simply isn’t true.

By adopting healthier habits, you can significantly enhance your quality of life, boost your energy levels and extend your longevity.

Primarily, improving your health is about adopting small, simple lifestyle changes and remaining faithful to them.

After all, your health is your greatest asset.

Why wouldn’t you want to protect and nurture it?

Here’s how you can do it.

Keep moving

When older people lose their mobility and become bed bound, their days are literally numbered.

That is why it is imperative to stay limber and keep moving.

As we age, our muscles and joints are more prone to deterioration.

That is especially true when during long periods without use.

That’s why you have to keep using them!

You should be focussing primarily on three areas:

  • cardiovascular fitness
  • building strength
  • balance and flexibility

Talk first with your doctor to ensure it is safe for you to do so.

To improve your cardiovascular fitness, start slowly and gradually build up your workload.

Begin with short walks or chair exercises.

To build strength, gradually increase weights or resistance by 10 per cent to your workouts every one or two weeks.

Balance and flexibility exercises help you guard against dangerous falls. 

Gentle activities like yoga, tai chi and swimming are great for improving balance, flexibility and mood.

Even physical activity undertaken in your 70s and 80s can reduce the risk of heart disease, diabetes and falls.

Improve your diet

Improving your health is often as simple as improving your diet.

Even small dietary changes can have a big impact.

Eat more – whole foods, fresh fruits and vegetables, whole grains and lean meats

Cut back – processed foods, salt, sugar and unhealthy fats that have a negative effect on your heart and drain energy levels

Many people encounter digestive problems as they age or dental issues which make it more difficult to eat solid foods.

But soups, smoothies and cooked vegetables can still give you all the nutrients you need.

By your 70s, you need to increase your protein intake to maintain your immune system and bone health and guard against muscle wastage.

That means more lean meats, chicken, fish, dairy, eggs, legumes, beans and nuts.

Calcium intake also needs to be increased for bone health.

It can be found in seeds, cheese and yoghurt, almonds, beans, lentils and sardines.

And remember to drink more water – 10 cups per day for men and eight for women.

Stay sharp

Physical health can be wasted if your brain health has declined.

Your brain needs exercise just like your legs.

Use it or lose it!

Online puzzles are a great way to remain cognitively active.

Take it a step further by learning something new – anything from a new card game, a dance step or even a new language if you’re game.

Reading, exploring new hobbies or joining community groups are all great ways to occupy your mind.

Social interaction is important to keep your memory sharp and it’s great for your mood into the bargain.

Sleep better

Better sleep means better health. 

But sadly, the quantity and quality of sleep deteriorates for many people as they age.

That’s why developing better sleep habits when young can set you up for a dreamy future.

Routine is the key – going to bed and waking up at consistent times can dramatically improve sleep quality.

And don’t overlook the little things or be prepared to make changes to get things just right.

That might mean:

  • changing or adding a pillow
  • buying a new mattress
  • ensuring the temperature of your bedroom is comfortable
  • light-blocking curtains
  • wearing an eye mask
  • calming music

It is also important to avoid screen time or other mental stimulants before bed.

Break harmful habits

It’s never too late to quit. 

Breaking longstanding bad habits even late in life will result in improving your health.

Give up the cigarettes. It will begin to quickly enhance and repair lung function and reduce your risk of heart disease and stroke.

Cut your alcohol intake to improve sleep quality, mental clarity and liver health.

Seek happiness

We talk a lot about physical and mental health but emotional health is often forgotten

And if you are struggling to find it, it might not be as far away as you think.

Helping others is a great way to do this, be it by volunteering for a cause or maybe mentoring someone in need.

Think about what you are passionate about and do it, whether it is cooking, knitting, playing golf, gardening – anything you love doing.

If you are lonely, explore ways to meet new people either through local clubs or online.

Try to think about the positives in life. It really can change your perspective on how you perceive, appreciate and remember moments.

Book an appointment

The human body is remarkably resilient.

But if neglected, it will slowly wither and die.

Improving your health is possible at any age.

So exercise your body and your brain, eat better, sleep better, give up the vices and find joy in every single day in life.

For GPs at AHA Clinics, the health of seniors is of particular focus.

They can suggest some great exercises to get you started, whatever your age or condition.

They can also help you configure a dietary regime tailored specifically to your age and health requirements and advise you about how to get a better night’s sleep.

If you are seeking greater social interactions, they can connect you with local community groups and volunteer programs which can add meaning and value to your life.

Make a positive change to your life today!

Book an appointment here today at either our Seaford Road Day and Night Clinic or our Seaford Meadows Day and Night Clinic.