As a Physical Therapist, one of the most common questions I hear from people over 60 is, “What can I do to stay healthy as I age?” The good news is, there are many simple lifestyle changes and habits that can promote healthy aging. Below are a few key strategies to help support your health and well-being over time.
Stay Busy and Stay Social
There is no question that people that keep themselves busy tend to be healthier. Part of the reason this is true is because when you’re busy doing things, you don’t have the opportunity to think about or dwell on other things (like physical ailments, stressors in their life, etc). I encourage seniors to make sure they socialize with family and friends, volunteer, travel, etc. A general rule of thumb that works is to make sure you see at least one person every day.
Exercise for Healthy Aging
It’s no secret that exercise has endless benefits for your health and wellbeing. Regular exercise can help prevent heart disease, diabetes and pain associated with arthritis. The focus of the exercise routine should be on flexibility, strength, endurance, and balance. This will aid in the prevention of falls. I recommend 30 minutes of daily cardiovascular exercises. This will help burn calories, lower blood pressure and cholesterol, and increase energy levels.
Strengthening exercises using weights or other forms of resistance training will help build muscle, which will assist in balance. Strengthening exercises include (but not limited to) squats, arm raises, bicep curls, rows, side and back leg raises, and heel raises. Stretching exercises should target large muscle groups including the quadriceps, hamstrings, calf muscles, arms and chest muscles. For individuals with limited mobility and/or pain, low impact exercises like swimming, yoga, and tai chi are great options. Exercise benefits more than just the body, but also benefits emotional health by maintaining an active lifestyle.
Healthy Nutrition for Seniors
Providing your body with a good diet can help you stay active and remain active. As you age, your metabolism slows down, which means you need fewer calories than before. It’s important to choose foods that provide the best nutritional value, such as lean proteins, fruits and vegetables, whole grains, and low fat dairy. In order to maintain your weight, it’s important that you use the recommended servings. Lastly, staying hydrated is crucial to prevent dehydration, fatigue and to maintain an adequate fluid balance in the body.
Staying healthy as a senior doesn’t mean overhauling your life — it’s about making consistent, manageable choices that support your well-being. Whether it’s staying active, eating nutritious meals, prioritizing mental health, or staying connected with others, every small effort adds up. By taking a proactive approach to your health, you can enjoy more energy, independence, and a higher quality of life in your golden years. Your health is your foundation — nurture it, and the rest will follow.
Eric Ullman, PT, DPT
Physical Therapist
Owner of ReThrive Wellness, PLLC
ericullman@rethrivewellness.com
www.rethrivewellness.com