As people age, dietary and activity needs change. For example, you may need fewer calories, and could benefit from lower impact exercises.
Healthy aging describes how people can grow older with minimal need for medical intervention. A well-rounded diet and moderate exercise may prevent illnesses such as heart disease, cancer, or stroke.
Diet and exercise are both contributing factors for overall health and wellness. To discern which provides the greatest benefit, let’s look at the contributions of each lifestyle habit on aging.
Diets play an important role in overall health. For instance, the Mediterranean diet, which includes eating plant-based foods, may reduce the combined risk of stroke, heart attack, and death from heart disease, according to several studies.
Other clinical trials suggest that diets high in calories or fat are associated with increased risks for cardiovascular disease, type 2 diabetes, some cancers, and dementia.
An eating plan for healthy aging may include
According to a number of clinical trials in healthy adults, food restriction shows significant reductions in body weight, blood cholesterol, blood glucose, and blood pressure, which are risk factors for the development of cardiovascular disease and diabetes.
Aging can make eating healthy difficult sometimes. For example, the following issues may arise
According to the National Library of Medicine, if you notice any of these issues, try following these tips
To maintain health as you age, include the following in your diet
Related: Women’s Health and Wellness: 5 Steps to Take Care of Yourself
Those with chronic illnesses, such as high blood pressure or kidney disease may have other specifications to include in their diet.
For example, following a healthy diet with kidney disease will include limits on
If you have high blood pressure or kidney disease, you’ll need to reduce your salt intake. Some tips include
Being physically active may help you maintain a healthy weight and avoid chronic health problems. How much exercise you need depends on your age and health. Talk to your healthcare provider to determine what is right for you.
Many studies have focused on the benefits of exercise for older adults.
In one study of adults 40 and older, those who took 8,000 steps or more per day had a 51% lower risk of death from all causes, compared to those who took 4,000 steps per day.
Another study found that moderate to vigorous physical activity is strongly associated with muscle function, regardless of age.
Researchers also found that in adults older than 55, muscle mass was a better predictor of longevity than weight or body mass index (BMI).
Being physically active in short spurts throughout the day or creating a specific time to exercise, can help get you into the habit.
Activities such as brisk walking and yoga are free or low cost and require no additional equipment.
According to the Physical Activity Guidelines for Americans, adults should
The Physical Activity Guidelines also recommend combining multiple components of exercises. For example, balance training as well as aerobic and muscle-strengthening activities.
Before starting a new fitness routine, ask your doctor the following questions
Related: Tips: Healthy Eating for an Active Lifestyle
Overall, one is not more beneficial than the other. Ideally, older adults are engaging in regular physical activity and eating a healthy, well balanced diet.
To get started on a healthier lifestyle, start with small changes, such as incorporating more fresh fruits and vegetables into your diet and taking regular walks.
Always consult your healthcare provider before making drastic changes to your diet or physical activity.