Healthy Lifestyles for Seniors

Healthy Lifestyles for Seniors

While as you grow older, both diet and lifestyles are a mandatory factor and concerns for every person but especially seniors who need to stay fit when all the body parts become less functional.

Diet and Exercise are the cornerstones of Healthy life among seniors. A regular exercise and adhering to a healthy diet have a prominent impact on general well-being.

Body conditions such as osteoporosis, heart disease, high blood pressure, diabetes, dementia, depression, arthritis, high cholesterol are some problems that can be prevented more easily and treated in seniors with a good diet intake as well as exercise including to the other lifestyle modifications. For more details, you can also check here

Here are some of the dieting and exercising habits to promote senior health:

  • If alcoholic, moderate alcohol intake should be maintained, nor more than one drink per day.
  • Cessation in Smoking Habit.
  • Use Sun protection and skin moisturizers for UV care from Sun.
  • Routine dental care that includes brushing, flossing, and regular dentist visits.
  • A regular primary doctor care center visit and review of medication list, side effect, and drug interactions.
  • Proper involvement in health care decisions and advanced directives.
  • Screening of Healthcare, Vaccination and preventive methods.
  • Especially person with diabetes needs to visit Eye Doctor and foot Doctor.
  • Adequate and good sleep hygiene.
  • Social activities and vacations.
  • Some seniors love Volunteering and that keeps them mentally stable and physically fit.

Dieting Habits of Seniors:

You might have read the line somewhere “Eat your food as your medicines or you will have to eat medicines like food”. Hence a healthy diet is mandatory for everyone for a healthy living status. Heart and Lung diseases, Vascular (Blood vessels) disease, high blood pressure, high blood cholesterol, stroke, memory deficit, osteoporosis and varieties of other cancers and diseases as well as visual problems are known to be impacted by the type of diet we consume.

Even the tiniest part of our body formation, i.e tissue in the human body are made up of proteins, carbohydrates, fats, vitamins, minerals, and water. A healthy and balanced diet includes consumption of fruits and vegetables, whole grains and fiber are essential of providing these important elements. Whereas the intake of vitamins and mineral intake are considered critical by so many physicians. Hence a reduced dietary portion of an egg, meat, and dairy products should be added in the diet.

The Size of the food portion is as important as food quality. Mere intake of calories from food should merely be matching with the body’s metabolic needs. Daily caloric goals ranging between 1500 to 2000 are optimal and generally recommended by doctors in most of the adults.

Better to avoid the empty caloric food is important because high caloric foods limit nutritional values. Cookies, chips, soda, donuts alcohols are some of the examples of these commonly consumed foods with empty calories.

Other dietary guidelines pertaining to other conditions may be recommended. For example, there should be a limit in carbohydrate intake for the person with diabetes or low salt intake for a person with heart disease is a commonly advised fact.

Exercise for Seniors

A person with regular physical activity and exercise are better known to control or prevent a variety of health conditions in the elderly. Benefits of exercise in Seniors impact heart disease, hypertension, high cholesterol, osteoporosis, diabetes, depression, certain cancers, muscle weakness, and stroke.

Here are more specific and beneficial things via regular exercise:
  1. Weight maintain and burning of excessive calories.
  2. Improvement of the ratio of good cholesterol to bad cholesterol.
  3. Physical Endurance building.
  4. Health improvement of heart, lung, bones, vascular system and muscles delivering the oxygen as well as nutrients to tissues.
  5. Reduces the chance of falls and physical injuries.
  6. Enhancing Mood and peaceful Sleep Quality.
An adequate exercise includes a minimum of 30 minutes of exercise that increased heart rate around 75% of a minimum predicted heart rate performed 3-5 times a week. A maximum heart rate of a person is calculated by subtracting an age from number 220.

Let’s understand it this way: the targeted Heart rate for exercise for a 65 years old person should be around 132 beats per minutes. When a first starting exercise begins with a lower target rate such as 78 beats per minute.

And these goals are easily achieved just basic safe exercise like walking, swimming and using balance exercise, flexibility exercise and resistance exercise that can also be helpful.

Now it is clear that making healthy dieting and exercising habits makes it easy and effective for the long-lasting lifestyle and healthy stay of the seniors.

If symptoms of chest pain, shortness of breath, chest tightness, fainting or dizziness occurs either during or after exercise, it becomes important to stop and notify your treating physician promptly.

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