May is Older Americans Month and the YMCA of Burlington and Camden Counties encourages all adults 50 years and older in the community to get motivated and develop behaviors that are crucial to healthy aging, including healthy eating, increasing physical activity and social interaction.
Adults 50 years and older currently make up more than 30 percent of the U.S. population, and by soon are expected to represent 45 percent of all Americans. The Centers for Disease Control and Prevention (CDC) suggests that adults 50 and older have a 70 percent chance of developing at least one chronic disease. While these numbers seem daunting, the good news is that making small lifestyle changes that include increasing physical activity, eating healthier and staying active socially can help older adults live better.
The Y offers the following tips on how to jump-start a healthy-living routine:
— Have fun with food. Eating healthy doesn’t have to be boring. Have fun with fruits and vegetables by trying them fresh or frozen. Find a new recipe that uses a different source of protein or find a way to incorporate fish or beans into an old favorite. As one ages, it’s important to eat a variety of fruits, vegetables, whole grains, low-fat or fat-free dairy and lean meats to help your body get the necessary nutrients.
— Fill up on fiber and potassium, hold the salt. As one ages, the body needs more fiber rich foods to help it stay regular. Aim for a variety of colorful foods on plates (i.e. fruits and veggies) to keep fiber rich foods a part of one’s diet. Additionally, increasing potassium along with reducing sodium or salt may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium.
— Get Active. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. Regular physical activity is one of the most important things older adults can do for their health. It can prevent many of the health problems that seem to come with age (such as osteoporosis and arthritis) and reduce the risk for developing, or help manage, depression, diabetes, heart disease, stroke and certain kinds of cancers. For older adults who have chronic conditions that hinder their ability to be active on a regular basis, some physical activity is better than none, and older adults who participants in any amount of physical activity gain some health benefits.
— Tweak routines. To get the recommended 30 minutes of daily physical activity, change routines to 10-minute sessions throughout the day. For example, stand on one foot while brushing teeth to increase balance, and do squats while washing dishes to increase strength. Grab hold of something to maintain balance — safety first. To increase cardio, take the stairs instead of the elevator or park farther from the entrance to work. When sitting in front of the TV, march during commercials or do some light stretching to break up sitting for long periods.
— Get social. Socialization is an important part of aging. As people get older, it’s important to be active socially to stay healthy. Take a walk with a friend or a neighbor, join a book club or volunteer at your local pet shelter or local Y. Social interaction provides meaningful engagement, builds relationships, enhances a sense of belonging and provides opportunities for involvement all resulting in a greater bonds and stronger sense of community. Being connected to the community keeps one healthy.
