Tips for a Healthier Body if you are 65+
The good news for those over 65 is that it’s never too late to make positive changes to your body. Whether you move a little slower, need to lose weight, or improve muscle tone, there are simple exercises and diets that will help you get a healthier body.
Here are a few tips that will guide you towards improving your physique while boosting your health and wellbeing.
Speak with Your Physician
Before you get started, talk to your doctor first and get an examination if needed. Your doctor can advise you based on the medications you take along with the current physical condition to help guide you.
Examine Your Current Diet & Exercise Routines
You may find some changes are obvious, but others only reveal themselves when you keep a journal of what you eat over time. The same is true for the current exercise routines that you are performing. By keeping track for a week, you can understand where you are at now, so you can make the right improvements in the future.
Silver Sneakers Program
Offered by Medicare, this is a program that will help pay for weight loss programs and therapy sessions designed to change behavior, so you can maintain your getting healthy program.
Start a Proper Exercise Program
This means engaging in enough physical activity to make a difference to your body. Walking at a brisk pace five times a week for around 30 minutes can help you get rid of the excess pounds while improving your cardiovascular system. Resistance training two to three times per week will help increase lean muscle mass which keeps you mobile and helps you lose weight as well.
Add More Protein
To get a healthier body, you should start by adding sources of protein to your current diet. Remember, improving your health and lowering your weight is a marathon, not a sprint. So, start by making minor changes to your diet with more protein. Here are a few sources of good protein for your body.
- Meats
- Beans or Legumes
- Dietary Supplements of Protein
Even Out Your Meals
You should eat consistently with breakfast, lunch, and dinner. Do not skip meals or load up on one meal. Instead, eat more protein for breakfast and dinner while having a light, yet satisfying lunch for the best results.
Drink Water
Consuming more water is one of the best ways to compliment your diet. You’ll want to drink about 64 to 80 ounces of water per day. Plus, by ditching the sodas and diet sodas, you help decrease the cravings for more food and improve insulin sensitivity which is important in weight loss programs.
Get a Good Night’s Sleep
This means limiting your naps to 30 minutes or less per day and going to bed and waking up at the same time on a daily basis. Avoid caffeine, heavy meals, and exercising for about three hours at least before going to bed.
By taking these steps, you will be well on your way to a healthier body. Remember that the changes you make should be permanent, so take things slow so you can keep new habits of success.
Contact Blue Parasol Home Care for more information. Please reach out to us directly at 718-349-1905 or info@blueparasol.org.