As we age, it’s natural to want to maintain our health and well-being. Fortunately, there are many things you can do to promote healthy aging. From staying active and eating a balanced diet to getting enough sleep and managing your mental health, there are many steps you can take to live a longer, healthier life. In this article, we’ll explore some of the latest research on healthy aging and provide practical tips for staying healthy and active as you age.
Healthy movement, diet and lifestyle choices can help your
well-being
Walking
Staying fit and healthy doesn’t mean having to go out and buy all the latest gear and technology. A simple walk continues to be one of the best form of exercises, no matter what your age. As part of regular exercise, walking is known to help lower blood pressure and reduce weight. Plus, you can introduce more walking throughout the day with incidental activities like walking to the shops, walking to visit friends or going to the post office.
The good news is the simple act of one foot in front of the other doesn’t just have to be a walk in the park. You can step it up with day hikes and overnight hikes in Australia’s wonderful national parks. Areas like the Blue Mountains, Snowy Mountains, the Grampians, the Flinders Ranges and Tasmania’s famous back country are bucket list destinations for people all over the world. And they’re all right here on our doorstep. That’s a bonus of walking – you can turn it into a trip away in the great outdoors. And if carrying your tent and camping overnight isn’t your thing, there are so many glamping and day tours on offer that provide all the luxuries of the modern world.
Cycling
With free time to take up new activities, cycling is high on the list of hobbies for those in retirement. While there are those in their full Lycra outfits and racing bikes, there’s also a much more leisurely approach for those wanting to roll along and enjoy the scenery.
Keep in mind, cycling infrastructure and cycle paths continue to expand and improve in Australia, so you can enjoy your ride in a low-stress environment without the fear of traffic. Linear parks, converted rail trails and purpose built cycling trails provide you with a fantastic cardiovascular work-out that’s also low impact on the joints. You can also introduce cycling through everyday activities like riding to do the grocery shopping, meeting friends or trundling down to the local café.
Commuter style bikes provide the perfect combination of comfort and efficiency. They come with slightly wider tyres to soak up the bumps and offer a more upright seating position, so you don’t get a sore back.
And if you think you might need an extra push to cope with any hills, the e-bikes that are now available can give you that support when you need it.
Yoga
It’s okay if you’ve looked at yoga and thought that maybe it’s not for you.
But in your retirement years, yoga is one exercise worth trying.
While the ancient Indian exercise has a spiritual element for some, for many, it’s just a form of breathing, stretching and staying loose and limber.
Studies show that regular yoga practice may help normalise blood pressure.*
Thanks to the stretches and poses used in yoga (known as asanas), your joints enjoy movement through their full range of motion, relieving muscle, joint tension and stiffness. And yoga also has long-term benefits including reduced back pain and improved posture.*
The movements and holding poses also improve blood circulation, reducing stress, anxiety and fatigue. In conjunction with these reductions, yoga can help improve concentration, increase energy levels and improve feelings of calm and wellbeing.
Today, yoga classes are easy to find across Australia and they cater for different groups – for beginners, over 65s, or both!
Diet
Find out how the following diet tips can help you maintain a healthy well-being.
- Eat a balanced diet.
- Limit processed foods.
- Stay hydrated.
- Choose nutrient-dense foods.
- Limit alcohol intake.
- Eat a balanced diet: As we age, our bodies require fewer calories, but we still need the same amount of nutrients. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure that you get all the nutrients you need to stay healthy 1.
- Limit processed foods: Processed foods are often high in salt, sugar, and unhealthy fats. Check the labels on the back of the packaging to see how much salt and sugar there is. Limiting your intake of these foods can help you maintain a healthy weight and reduce your risk of chronic diseases like heart disease, diabetes, and cancer 2.
- Stay hydrated: Drinking plenty of water is important for maintaining good health. As we age, our sense of thirst may decrease, so it’s important to drink water even if you don’t feel thirsty 1.
- Choose nutrient-dense foods: Nutrient-dense foods are those that are high in nutrients but relatively low in calories. Examples include leafy greens, berries, nuts, and whole grains 3.
- Limit alcohol intake: Drinking too much alcohol can increase your risk of chronic diseases like liver disease, heart disease, and cancer. If you choose to drink, do so in moderation 4.
Lifestyle
Sleep
Getting enough sleep is essential for healthy aging. Most healthy adults require seven to nine hours of sleep per night. Here are some sleep hygiene tips to ensure it’s restorative.
Sleep routine and winddown is important to ensure the body can relax and is in “rest and digest state”. It can be good to engage in relaxing activities such as reading, listening to a calming music, or taking a warm bath before bedtime.
Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet. Use comfortable pillows and a supportive mattress.
Disclaimer
This is general information only and does not take into account your specific objectives, financial situation or needs. Seek professional financial advice, consider your own circumstances and read our Financial Services Guide, any relevant product disclosure statement & Target Market Determination, before making a decision. Call us or visit our website for a copy.
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