After 75, about one in two women and one in three men don’t get any physical activity. They also visit the doctor three times more often than those between the ages of 29-44.
Staying healthy should be a top concern as you or your loved one ages. While it might seem tough to figure out how to stay healthy after 65, it doesn’t have to be! Read this guide on how to stay healthy for your future and your family today.
1. Strength Training
Strength training for older adults is vital. If you’re not sure what to do, you can sign up for personal training.
If you have any medical conditions or are on medication, speak with your doctor first. Common areas to target include the legs, rotator cuffs, and back.
A fitness instructor will guide you on the number of reps and the weight to use. Avoid using excess weight and listen to your body.
2. Combat Depression
Your mental health is just as important as your physical health. As you develop chronic illnesses and age, you might find depression increasing.
If you aren’t getting proper treatment, that might cause stress as well. A provider can help you receive the care and treatment you need. Contact a psychiatrist to find someone you can feel comfortable speaking with.
There are various types of depression, including:
- Depressive disorder due to a medical condition
- Persistent Depressive Disorder
- Major Depressive Disorder
- Substance-Induced Depressive Disorder
The right psychiatrist can diagnose and treat you. There are other forms of depression, including seasonal affective disorder.
3. Get Enough Sleep
Healthy adults need at least seven hours of sleep per night to be well-rested. If you’re stressed or in pain, this amount could increase.
Pay attention to your daily activities, overall health, and usual sleep patterns. If you notice something’s off, be sure to reassess it later on.
See if seven hours is enough for you. You might require more rest to feel refreshed.
Ask yourself if you rely on coffee to get through the day. If you have an open schedule, do you tend to sleep more?
Avoid napping if you struggle to fall asleep at night. Don’t watch TV or be on your phone before bed, and avoid late-night snacks.
Instead, try meditation, yoga, or reading a book before bed. Follow a regular sleep schedule whenever possible.
Don’t consume large meals close to bed since that can keep you awake. While you might think alcohol will make you sleep, it might be harder to stay asleep.
Try to exercise daily and use low amounts of light per night. Keep your bedroom at a comfortable temperature and ensure it’s quiet.
4. Wear Sunscreen
Since your skin is such a large and important organ, you must treat it carefully. Stay hydrated, use sunscreen when you go out in the sun, and go to the dermatologist for yearly skin cancer screenings.
Skin cancer is aggressive, but it has a much better prognosis if caught early. Also, use gentle products as part of your anti-aging skincare routine. Find a dermatologist near you.
5. Watch Your Diet
Healthy foods are a vital part of aging well. Try to get your daily dose of Vitamin D, whether that’s from green leafy vegetables or yogurt.
Get enough fruit and vegetables throughout the day, and don’t forget about protein. Lean proteins are best, such as beans and seafood.
Eat sweets sparingly. Avoid processed foods whenever possible, and watch your salt intake. Don’t forget to start each day with a healthy breakfast, even if you’re on the go.
6. Stay Active
Besides strength training, you’ll want to get cardio in, whether that’s jogging, bike riding, or dancing. Look into local gyms in your area to see what gentle workouts they have available. If the exercise is too intense, start by walking and work your way up.
7. Reduce Stress
Reduce stress by meditating and exercising. Ensure you get enough sleep and practice yoga.
Spend time with family and friends whenever possible to destress. Look up yoga poses on Google or on YouTube. Speak with your doctor before beginning a new exercise.
8. Explore Hobbies
See what hobbies you can begin, such as crocheting, going for a walk, or swimming. Check out a book at the library, or attend local events in your area.
Head to the local gym, such as the YMCA, and sign up for upcoming classes to check out. Speak with your friends and family to see what hobbies they enjoy that you could possibly do.
9. Quit Smoking
Quit smoking and overconsumption of alcohol. It’s never too late to quit, and you can see the health benefits once you do.
Speak to your doctor about quitting options. They might recommend using nicotine patches, deep breathing exercises, or something else.
10. Visit Your Doctor
Keep your doctor in the loop with what’s going on. Doctors can help prevent small problems from becoming something larger.
Through blood tests, they can catch diseases early and check your cholesterol and blood pressure. Visit your doctor at least once a year, not only when you experience symptoms. It’s vital to find a doctor you can trust will have your best interests at heart.
How To Stay Healthy After 65
This guide provides you with an overview of how to stay healthy after 65. Your best option is to speak with your doctor. They can develop an action plan for you and answer any questions you might have.
Are you ready to find a high-quality doctor who will listen to your needs? At Meritage Medical Network, we can connect you to more than 2,100 local physicians administering care in Marin, Sonoma, Madera, Napa, Fresno and Sonoma counties. Visit our Enrollment page to learn more!