Doing something that gets your heart rate up at least 30 minutes a day, three times a week, is just one of the important healthy habits that should be on your to-do list, especially after age 60 when your risk of heart attack and stroke increases.
So what else can you do to live well in your 60s and beyond? Here are six healthy habits to put on your to-list today!
1. Pump iron
It’s not as intimidating as it sounds. A simple weight-training routine, such as dumbbell curls added to your aerobic workout, builds bone strength, an important factor in preventing fractures as we age.
After 60, your risk of falling increases. The stronger your bones and muscles are, the less likely you are to injure yourself. However, always talk to your doctor before beginning an exercise program.
2. Add vegetables to every meal
You’ve probably preached, “Eat your veggies!” to your kids and grandkids before, but are you listening to your own advice? It’s essential to get at least 5 servings of fruit and vegetables a day to have enough fiber in your diet. For older adults, 21 grams for women, and 30 grams for men.
Fiber is going to help your colon work better and decrease your risk of heart disease, cancer, and diabetes.
3. Check in with your doctor more often
You may think you only need to see your primary care physician when you’re not feeling well, but this could be putting you at risk.
You need to see a doctor at least once a year after 60, and every 3 to 6 months if you have diabetes, high blood pressure, or high cholesterol. Prevention is the best medicine.
4. Get your eyes examined
Schedule an eye exam every 6 months after 60. People don’t realize that low vision, what makes daily tasks difficult, is not a normal sign of aging. It can be a sign of a disease of the eye, such as glaucoma or cataracts. Caught early, there’s a better chance your vision can be repaired.
5. Exercise your mind
A mind is definitely a terrible thing to waste. There’s no reason your mind can’t be as sharp at 60 as it was at 30. But just like any other muscle in your body, your brain needs a workout, too. Cognitive thinking, such as doing crossword puzzles or having a lively debate with a friend, can increase the blood flow to your brain.
And keep your brain’s synapses firing at top speed by watching your stress levels. It’s especially important for people who continue to work into their 60s and beyond. Take regular vacations from work to let your mind and body rest.
6. Spend time in nature
Have you ever noticed that while or after spending time in nature, you feel a natural “high?” Well, that’s because scientific studies have proven that nature helps people to feel healthier and happier, especially in today’s 21st technological century.
Spending time in nature may help to ease feelings of anxiety, depression, and negativity, especially being close to water. Research also suggests that people who spend time in nature have lower levels of inflammation and a naturally improved immune system. By being outdoors, you increase the amount of vitamin D your skin is absorbing, which improves mood and can affect weight, appetite, and metabolism.
For more health tips or to find a specialist near you, please call 208-785-4100 or visit www.BinghamMemorial.org.