Guest post by Jason Lewis from strongwell.org
I want to share 6 ways senior women can easily find ways to stay healthy. The changes that we often associate with old age, such as reduced mobility, fragility, or cognitive ability, are often the result of lifestyle factors rather than the passage of time.
This means your quality of life is within your hands and that you can take back control of your well-being at any time.
6 Ways Senior Women Can Get Healthier
1. Get Moving (Any Way You Can)
Seniors should aim for 150 minutes of moderate-intensity endurance exercise every week. Of course, for women who have been sedentary for many years, the idea of a full-on cardio session can be intimidating.
This is why you should take it slow; start by taking a brisk walk every day and build up from there. Or, if your joints are giving you a hard time, try swimming instead. Any movement is a step in the right direction.
2. Strength Training
Senior women tend to believe that weight training is not for them, but they could not be more wrong. Strength training has many great advantages for senior women, including preventing the deterioration of muscle mass and protecting the bones.
As long as you do it safely, under the guidance of an expert, there is no risk of injury — in fact, it can actually prevent injuries by making you feel more strong and stable.
3. Eat Right
In many ways, the nutritional needs of women over 60 are not very different from the rest of the population. However, many women struggle in specific areas. Some have trouble keeping on weight, others losing it.
Some should focus on getting more calcium for their bones, while others need more potassium to lower blood pressure.
If you do need to lose weight, do not engage in any dramatic diets. You need to feed your body the foods it needs, especially if you are exercising regularly. These foods include calorie-rich things like healthy fats and wholegrain carbs.
That said, if you like the prescribed nature of a specific diet, try one of these healthy senior-friendly diets.
4. Use Technology to Stay Safe
Assistive technology has come a long way, and life-changing innovations continue to be released onto the market every day. Today’s tech for senior women is sleek and unobtrusive, allowing you to stay safe and prevent injury in a variety of ways.
If you have mobility problems, for instance, you should look into getting an easy-to-use medical alert system.
5. Take Energy-Boosting Supplements
If you are feeling too tired to exercise, you could consider buying supplements that naturally boost energy. The best way to find one that will work for you is to take your time thinking about how and when you want to take them — a smoothie in the morning, a pill in the evening, a quick shot before workouts?
Also, check with your doctor before taking any new supplements.
6. Set a Nighttime Ritual
Regular sleep is essential to good body function, but seniors tend to have more difficulty falling asleep.
One way to combat this is to create a consistent nighttime ritual that relaxes your mind and body. Soothing sounds, essential oils, hot baths, nightly reading — whatever works for you is good.
The main thing is to keep it regular and get seven to nine hours every night.
If this doesn’t work, you might have a more serious sleep disorder. Speak to your doctor about your symptoms, and they will be able to recommend a course of treatment.
What I can tell all senior woman is, just because you’re over 60, it doesn’t mean you can’t make significant changes to your lifestyle. It’s never too late to get fitter and healthier, and doing so is not as difficult as you might expect.
Just remember to stay safe, consult your doctor, and rely on the expertise of professionals where possible.
Believe us, you can do it.