Aging well is much more than how you look on the outside. The goal shouldn’t be trying to appear a decade younger but to maximize your quality of life throughout adulthood and beyond.
Let’s go through the best strategies to grow older feeling happy and healthy.
Exercise
The importance of exercise can not be understated when it comes to aging well. If muscle mass and strength are not maintained through regular physical activity, they naturally decline as we age.
Alongside ensuring physical fitness, staying active also enhances mood and reduces depression, anxiety, and the risks of conditions like dementia and Alzheimer’s. Adults should aim for 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic exercise per week.
Diet and Water
What you put on your plate matters as the years go by. A Mediterranean-style diet incorporating nuts, greens, and fish (or other forms of lean meat) promotes heart health and brain function, such as thinking and memory. Plus, getting at least five servings of fruits and vegetables a day can decrease the risks of chronic diseases.
Processed or unhealthy foods high in added sugars or saturated fats are best to limit. Pay attention to portion control as well.
Regarding water intake, you must remember that proper hydration can boost your energy and brain function and promote healthy aging. The water you need per day depends on levels of thirst, physical activity, frequency of urination and bowel movements, amount of sweating, and gender.
Consult with your doctor about the right calorie needs and water intake for your lifestyle.
Quitting Alcohol and Smoking
Both smoking and excessive alcohol consumption have been linked to premature aging and greater disease risk. Quitting cigarettes is challenging, but talking to your doctor about strategies can help you successfully kick the habit. When it comes to drinking, try to stick to recommended daily limits. That’s one drink for women and two for men.
Regular Checkups and Timely Physical Therapy
Regular checkups allow your healthcare provider to detect potential issues in the early stages or before problems arise. The recommended frequency of visits depends on several factors related to your health situation. Your age, lifestyle habits, family medical history, and current conditions or diagnoses are considered. Be sure to ask your doctor what routine exam schedule and screening tests make sense for your current situation.
If you sustain a bone injury or a fracture, seeking timely physical therapy becomes essential to aging well, as such injuries can cause functional decline as you age. What may heal quickly in younger adults can become a chronic problem if not appropriately treated in older patients!
Managing Stress
While some stress is a natural part of life, chronic stress wreaks havoc on our bodies and minds. It accelerates the aging process. Thankfully, there are things you can do to feel less stressed. Practicing relaxation through meditation, deep breathing, or yoga can work wonders. Hitting the gym or going for a walk is also cathartic. Getting quality sleep and sometimes venting to a good friend about what’s bugging you can make a difference. You have to find out what works best for you.
End note
Aging gracefully is not about defying the inevitable changes that come with time. Rather, it’s about optimizing your time through small daily habits. Focus on living fully and taking good care of your health. Most of all, be kind to yourself as the years accumulate, embracing each decade with gratitude and making the most of the present moment.
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