Health Tips for Older Adults

Get moving

Physical activity is important for healthy aging. Experts recommend getting moving over being sedentary, regardless of what form of activity you can perform.

Routine exercise offers various benefits for older adults, including:

• reduced risk of chronic disease
• improved mobility and independence
• better balance and fall prevention
• improved cognitive performance and mood

Exercise comes in many forms, so you can tailor your activities to your interests, resources, and physical requirements.

According to the U.S. Department of Health and Human Services, older adults should try to get 150 minutes of moderate-intensity exercise each week.

Consider low impact exercises such as:

• walking
• chair exercises
• yoga
• strength training
• cycling
• tai chi
• swimming

Regardless of what type of exercise you choose, there are certain steps you can take to get the most out of your workouts. These include:

• taking it slow to avoid overexertion or injury
• establishing goals and tracking progress
• identifying obstacles to activity and working to mitigate them
• making exercise a social occasion
• mixing up your activities to keep it interesting

Eat right

As you age, your nutritional needs change. Maintaining a diet rich in nutrient-dense foods can help you meet these changing needs and fuel your body and mind for the demands of the day.

The U.S. Department of Agriculture (USDA) offers comprehensive advice in the Dietary Guidelines for Americans. It describes in great detail what older adults should be eating to meet their nutritional needs.

A balanced diet includes eating the recommended amount of foods such as:

• fresh fruits and vegetables
• lean meats or other sources of protein
• whole grains

It also includes limiting intake of foods that contain sugar, excess sodium, and unhealthy fats.

However, the USDA specifically highlights the importance of the following for older adults:

• Eating enough protein: Since older adults lose muscle mass as they age, consuming enough protein is essential for preventing or slowing this loss. Options include:
  • seafood
  • meats, poultry, and eggs
  • nuts, seeds, and soy products
  • beans, peas, and lentils
• Getting enough B12: Your ability to absorb vitamin B12 also slows as you age. Many of the protein foods in the previous list contain this nutrient. It’s also present in fortified cereals.
• Staying hydrated: As people age, their sensation of thirst diminishes. This can lead to dehydration — a common occurrence in older adults. The USDA recommends trying to stay hydrated by drinking unsweetened beverages, even when you don’t feel thirsty.

Improve sleep hygiene

As you grow older, your sleep patterns also change. Factors such as new medications, changing routines, and health conditions can all affect the quality of your sleep.

Sometimes, they can lead to sleep disorders, such as insomnia. Research suggests that up to 50% of older adults experience symptoms of insomnia.

While some sleep issues will require intervention from a doctor, there are steps you can take at home to improve your sleep. Consider practicing healthy sleep habits, such as:

• making your room a sleep-friendly environment by keeping it dark and free of distractions
• going to bed at the same time each night to build a consistent routine
• avoiding foods and drinks around bedtime that can adversely affect sleep quality, such as caffeine and alcohol
• exercising during the day
• managing stress

If you experience persistent sleep issues that are disruptive to your daily life or accompanied by other symptoms, consider speaking with a healthcare professional.

Maintain cognitive health

Cognitive health is your ability to learn, think, reason, and recall. It’s important for completing a wide range of daily tasks, and it’s essential for maintaining independence.

While certain factors that affect your cognitive health, such as your genetics, are out of your control, there are things you can do to reduce any decline and promote cognitive health.

The National Institute on Aging says managing physical health, eating well, and being physically active are all important for maintaining cognitive health.

It cautions against using apps and puzzle games that make unfounded claims about the brain health benefits of using their services. However, the NIA is supporting research into cognitive training.

Nonetheless, making an effort to use your brain by reading, learning, or doing other brain-stimulating activities can never hurt.

Build and maintain connections

Research suggests that social connection is linked with longevity, and a lack of social connection is linked with less favorable health outcomes.

In fact, loneliness and isolation are linked with increased risk of disease, susceptibility to viruses, mental health issues, and increased risk of premature death.

Older adults are at risk of isolation due to factors such as:

• limited mobility
• living alone
• financial challenges
• health conditions

You can take steps to build and foster social connections by:

• seeking out a community of people around a shared interest, such as music, games, gardening, or walking
• taking a class where you’ll be surrounded by new people
• scheduling time to meet with friends and family, whether in person or by phone
• taking advantage of technology to facilitate communication, such as social media, video chat, or messaging
• adopting a pet to keep you company while at home
• introducing yourself to neighbors
• exploring resources and programs through your local faith-based organization, service agency, community center, or public library

Takeaway

There’s a lot you can do as you age to promote physical and mental well-being. Making small changes to your physical activity level, diet, and sleep can all lead to better overall health.

However, you don’t need to optimize every minute of your day. Instead, consider making small changes and focusing on one or two things at a time. Over time, you can turn small changes into long-term habits and reap the benefits.