As you grow older, you go through many changes, and you may need to
adjust your lifestyle for healthy aging. Healthy eating and regular physical
activity can be keys to good health at any age. Making suitable
lifestyle choices may also prevent some health problems, such as
diabetes, heart disease, and some cancers. Health tips include
Select high-fiber foods like whole-grain breads
and cereals, beans, unsalted nuts and seeds, deeply colored
vegetables (like green beans), and fruits.
Avoid fried foods. Choose broiled, grilled, or boiled options
instead.
Drink vitamin D-fortified low-fat or fat-free milk; milk products;
or nondairy soy, almond, rice, or other drinks with added vitamin
D and calcium to
help keep your bones strong as you age.
Drink fluids throughout the day. You may feel less thirsty as you
get older, but your body needs fluids to stay healthy and keep you
regular. If you have a bladder
control problem, check with your doctor about what, how much,
and when to drink liquids.
Ask your health care professional about whether or how you can
safely become active or increase your physical activity.
Pick physical activities that you enjoy and can do on your own or
with a friend or group.
Stay connected with family, friends, and your community.
Learn what you can do to stay healthy and fit—for yourself and your
loved ones!
Healthy eating and regular physical activity are keys to good health at
any age.
Healthy Weight
Why is keeping a healthy weight important?
Your body changes as you age. For example, if you are less active, your
muscles may not work as well, and that can affect your strength. You may
also use fewer calories,
especially if you don’t get any physical activity. Over time, if you eat
and drink more calories from food or beverages than your body uses from
physical activity and daily living, your body may store the extra
calories leading to weight gain. Extra weight may lead to overweight
or obesity.
Two measures can help you determine whether you are at a healthy
weight.
Body mass index (BMI) is
a measure based on your weight in relation to your height. You can
use an online tool to calculate
your BMINIH
.
Experts recommend that older adults have a BMI
between 25 and 27NIH
—slightly higher than the recommended range of 18.5 to 24.9 for
younger adults. On the other hand, some people, particularly older
adults, can have a BMI in the healthy range, but still have too much
body fat. That’s why it’s also important to also measure your waist
size.
Your waist size is a
measure that may tell you if you carry too much body fat. Women with
a waist size of more than 35 inches and men with a waist size of
more than 40 inches may be more likely to develop health problems.
Being underweight can also be a health concern for older adults. It
could mean that you
have increased risk for weakness and bone loss
are not eating enough calories to maintain your weight
don’t have access to enough food or foods that meet your nutrient
needs
have an illness or medical condition
Keeping a healthy weight may help improve your health. The weight that
is healthiest for you may be higher than that of a younger person. Ask
your health care professional what a healthy weight for you may be.
Healthy Eating
What kinds of foods and drinks do I need to consume as I age?
As you get older, your body begins to need fewer calories, but you need
just as many nutrients. So, you will want to focus on eating
nutrient-dense foods. Nutrient-dense foods
pack a lot of vitaminsNIH
, mineralsNIH
, and other nutrients your body needs into a smaller number of
calories.
Consume more nutrient-dense foods
and beverages. Older adults should "consume foods from the
rainbow" because they are rich in nutrients, including
fruits and vegetables
whole grains, like oatmeal, whole-grain bread, and brown rice
fat-free or low-fat milk; milk products; or nondairy soy, almond,
rice, or other drinks with added vitamin D and calcium
seafood, lean meats, poultry, and eggs
beans, peas, unsalted nuts, and seeds, if you tolerate them and
aren’t allergic
Consume less of these foods and
drinks. Some foods and drinks have many calories but few of the
essential nutrients your body needs. Added
sugars, solid
fats, and salt—such
as those in packaged foods—pack a lot of calories but don’t provide a
healthy amount of nutrients. Limit foods and drinks such as
sugar-sweetened drinks and foods
foods made with solid fats—butter, lard, margarine, and shortening
foods high in added fat (such as butter or lard) and salt (sodium)
How can I follow a healthy eating plan?
How much food and drinks you should consume each day depends on your
weight, sex, age, metabolism,
and how active you are. In general, men need more calories than women.
Younger adults need more calories than adults in midlife and older. At
all ages, adults who are more physically active may need to consume more
calories than those who are less active.
Control portion sizes. A
portion is the amount of food or drink you consume in one sitting. Being
aware of food
portions, serving sizes, and how often you consume them can help you
make healthier food and drink choices.
Many people eat more than they need, especially when eating out or
getting takeout. Try these tips.
Remember, restaurants often serve more than one portion. If the
portion is bigger than one serving, take home or put away the rest
to eat later.
When eating out or getting takeout, share a meal with a friend or
save half of your serving for another meal.
Avoid watching TV, your smartphone, or other devices while eating.
You may not notice how much you are consuming if you’re distracted.
Consume your food and beverages more slowly and enjoy all the
flavors and tastes.
The Nutrition Facts label tells you how many calories and servings are
in a box, package, or can. The label also shows how many nutrients, such
as fat, protein, carbohydrates, fiber,
sodium, and sugar—including added
sugars—are in one serving of food. You can use these facts to make
healthy food choices.
Plan meals and snacks ahead. Consuming
healthy meals and snacks may be easier when you plan ahead. Try these
tips.
Cook ahead and freeze food for days when you don't want to cook.
Keep low-sodium versions of frozen or canned vegetables and beans on
hand for quick and healthy meal add-ons.
Keep frozen or packed-in-juice canned fruits ready for snacks and
meals.
Try to share meals with someone whose company you enjoy.
If you can't cook for yourself, contact local programs that deliver
meals in your area.
Do not skip meals. Doing so may make you feel hungrier later.
Healthy Eating Tips
Vitamins and minerals are nutrients that help your body stay healthy and
work well. Many kinds of vitamins and minerals work together to help you
get energy from food. By following a healthy eating plan, you are more
likely to get all or most of the vitamins and minerals you need from the
food and drink you consume.
Getting enough of
Vitamin B6, Vitamin B12,
Vitamin D, and Folate is considered
important to healthy aging. Talk with your health care professional
about the vitamins you need. Based on your eating
plan and health status, your health care professional may suggest a
supplement to help you get the vitamins and minerals you need.
How can I learn more about how to be healthy as an older adult?
Adults older than age 50 may need different nutrients than younger
adults. The National Institute on Aging (NIA) has more
information on the foods and beverages older adults should have including
sample menus, tips for grocery shopping, and suggestions for overcoming
roadblocks to healthy eating.
Physical Activity
Physical activity is good for your health at every age. If you have
never been active, starting regular physical activity now may improve
your strength, balance, flexibility,
and endurance—being able to move for periods of time without stopping.
Being physically active may help you maintain a healthy weight and
avoid chronic health
problems as you mature. It may help you reduce symptoms of arthritis, anxiety, and depression. It may help keep diabetes and high blood pressure under control.
Being active may also help you live on your own longer by keeping you
healthy.
All sorts of activities count—even the things you do anyway,
like walking the dog, vacuuming the house, or raking the
leaves. Things that don’t feel hard or unpleasant—like
dancing or playing jump rope with your grandchild—also
count.
Being active can be hard if you aren’t able to move around well, use a
cane or walker, or have serious health problems. But you can find some
activities to help you move more. For example, slowly raising your arms
or legs on a regular basis may help you feel more flexible.
When should I ask my health care professional about being active?
According to the latest
research
healthy older adults who plan to increase physical activity a little at
a time generally do not need to talk with a health care professional
beforehand. However, your health care professional might be able to give
you information on types of activities to consider and how to progress
at a safe and steady pace.
if you have chest pain or pressure, dizziness, or joint pain
if you want tips to avoid getting hurt
if you develop new health concerns when increasing your activity
level
Your health care professional may recommend and help you plan for the
types and amounts of physical activity that will suit you.
How much and what type of physical activity do I need?
Keep in mind that some physical activity is better than none. Aim to
keep moving as often as you can.
Healthy older adults should regularly do five types of activities
aerobic (also called endurance or cardio) activities
activities to strengthen muscles
activities to improve balance
activities to increase flexibility
activities that combine more than one type of physical activity,
such as aerobic, muscle strengthening, and balance training (called
“multicomponent” activities)
If you have a serious health problem like
diabetes or
heart disease,
stay aware of how it might limit how much activity you can do safely.
You can divide your activity throughout the day or week—whatever works
best for you. Studies show that spreading activity across at least 3
days a week can improve your health, lower your chances of getting hurt,
and keep you from feeling tired.
Many activities give you more than just one benefit! Water aerobics with
weights give you both aerobic and strengthening benefits.
Yoga combines aerobics, balance, flexibility, and strengthening. Choose
activities you enjoy.
For any new physical activity, start slowly and work up to your goal.
To
track your progress and stay aware of how you feel while you’re active,
you might want to keep an activity log.
Physical Activities
What is aerobic activity?
Aerobic activity (also called cardio or endurance training) uses
your large muscle groups (chest, legs, and back) to speed up your
heart rate and breathing.
Activity is aerobic if you keep it up for some time.
Moderate-intensity aerobic activity means you can talk but not sing.
Vigorous-intensity aerobic activity means you cannot say more than a
few words without pausing for breath.
Benefits
Makes your heart, lungs, and blood vessels stronger and more fit
Increases your endurance
May lower your risk for heart disease, stroke, diabetes, some
cancers, and anxiety
What you can do
Go for a brisk walk or bike ride. (Remember the helmet.)
Do housework or gardening.
Take a yoga, tai chi, water or chair aerobics, or other activities
class for older adults. You may find free or discounted classes at a
local community or senior center.
How long/how often
Aim for at least 150 minutes a week of moderate-intensity aerobic
activity.
If you’re doing vigorous-intensity aerobic activity, aim for at
least 75 minutes a week.
Exercise any number of minutes at a time—even climbing up a few
flights of stairs counts.
How can I become more physically active?
Pick an activity you enjoy and start with small goals, such as “I
will take three 10-minute walks this week.”
“Start low and go slow.” Slowly increase the total amount of time
you are active, the number of days you are active, and the intensity
of each activity.
If you live in an assisted-living or retirement facility, ask if the
fitness center offers a free health checkup and fitness program.
Start a walking or other activity group with friends or family
members where you live, work, or worship.
Remember to follow these safety tips
Ask your health care professional about how you can safely increase
your physical activity.
Remember to start slowly and build up to more intense activity over
time.
Wear a sturdy pair of shoes.
Stop exercising if you have pain, become dizzy, or feel short of
breath.
Drink fluids.
Do outdoor exercise during daylight hours with a buddy. Be alert
when crossing the street.
How can I start or keep up an activity program that works for me?
You can start slowly and increase your goals as you build your endurance
and strength over time. For example, you can do arm and leg exercises
without weights to get started. As you progress, you can add hand-held
weights, like soup cans, to improve your strength.
As you become more fit, try to slowly increase your pace, the length of
time you are active, and how many days of the week you are active.
The NIA offers tips on nutrition, exercise, and safety for healthy aging. Try their tips for getting started
on an exercise program that works for you.
Being good to yourself
Sometimes older adults feel lonely, sad, low, or stressed because of
life changes, loss of loved ones, health problems, caring for other
family members, or financial issues. Being good to yourself may help you
improve your lifestyle habits, your “get up and go,” and your ability to
cope with the demands of daily living.
Here are some ideas for being good to yourself
Stay in touch with family, friends, or former coworkers to stay
engaged and to keep your spirits up.
See your health care professional regularly and share any concerns.
Get enough sleep.
Join a walking group or another social group.
If you are retired, pursue a new hobby or volunteer to help keep you
active and social.
Surround yourself with people you enjoy.
Remember, it's never too late to improve your eating habits, become more
physically active, and be good to yourself for a healthier life!
Talk to your health care professional if you have health concerns
Changes in your home life, health, medicines, income, and sense of smell
and taste may affect your interest in consuming healthy food and drinks
and physical activity. Perhaps you have had some of these thoughts about
eating and exercise.
The dishes I always liked the most
just don't taste the same as they used to.
Now that I live alone, it's too much
trouble to cook for one.
I don't feel like going to the store
because I might slip and fall.
Talk with your health care professional if you
find it hard to chew or swallow or have trouble with your dentures
think your medicines make food taste bad or affect your appetite
think you may need a daily vitamin
have less interest in eating after the death of a loved one or other
life event
have fears about being active or going outdoors
have limited funds to shop for food
One Final Note..
Health and vitality are important at any age. After 50,
though, you may think more about how to promote good health
as you get older. Whether you're concerned about weight
gain, sex drive or chronic diseases, a big part of healthy
aging is maintaining a healthy lifestyle. Eating reasonable
amounts of a variety of nutritious foods and getting
physical activity every day can go a long way toward staying
healthy as you age.
If an interest in healthy aging leads you to think about
trying anti-aging therapies, be careful. Supplements or
expensive treatments that claim to delay or reverse the
aging process may not deliver on their promises. And diets
that strictly limit the types of foods you eat could be
harmful. Know what you're buying, and know how to spot
suspicious schemes. Remember, there's no quick fix when it
comes to healthy aging.
