Aging well requires thoughtful choices. We offer some tips on how to balance activity, diet and social engagement in order to enjoy life’s simple pleasures without compromising your well-being.
Healthy and Active Living
Staying physically active is crucial as one ages, but it’s equally important to avoid overexertion.
“Research shows that moderate, consistent exercise improves cardiovascular health, reduces the risk of falls and helps manage chronic conditions like arthritis and diabetes,” says Hifza Butt, M.D., a fellowship-trained internal medicine physician with OU Health Physicians specializing in geriatrics.
Low-impact exercises like walking, swimming or yoga can improve cardiovascular health, strength and flexibility without straining joints. Incorporating light resistance training can help maintain muscle mass, which naturally declines with age.
“Programs like walking clubs or senior yoga classes can provide both fitness and social engagement, which is key to long-term adherence,” Butt says.
Remember to listen to your body, and rest and recover when needed to prevent injuries.
Indulging Without Guilt
Enjoying life’s pleasures, such as a lazy day on the couch or savoring rich foods, is possible with balance and mindfulness. A sedentary day can be countered by light movement or stretching to maintain circulation.
When it comes to food, focus on moderation. Incorporate nutrient-dense options alongside occasional indulgences. Instead of cutting out treats entirely, try smaller portions and healthier cooking methods to enjoy guilt-free dining.
“In general, we need to remember that most things in moderation will not hurt one’s overall health,” says Seki A. Balogun, M.D., OU Health geriatrician and Donald W. Reynolds professor of medicine at the OU College of Medicine. “A key part of health is also to pay attention to how we feel and what gives us joy.”
Workout and Diet Do’s and Don’ts
For seniors, exercise should focus on maintaining functionality and preventing injury.
Do: Embrace activities that support balance, coordination and flexibility, like Tai Chi. Follow a diet rich in fiber, lean protein, healthy fats, and vitamins.
Don’t: Engage in high-impact workouts that may strain joints or lead to falls. Similarly, steer clear of restrictive fad diets; they often lack essential nutrients needed for aging bodies.
“Older adults can engage in any exercise modality or workout including aerobics, weight training and balance exercises,” says Balogun. “It is also important to gradually introduce or increase any new exercise regimen gradually in a stepwise approach to reduce the risk of injury.”
The Importance of Socialization
Social connections significantly impact senior health. Regular interactions can reduce the risk of depression, cognitive decline and even chronic diseases. Activities like joining community groups, volunteering or simply spending time with loved ones enhance emotional well-being and physical health. Conversely, isolation can lead to increased stress and negative health outcomes.
“Social connectedness has been shown to lower the risk of depression, cognitive decline, and even mortality,” says Butt. “Studies indicate that seniors with strong social networks are more likely to remain physically active and less likely to develop chronic diseases.”
