For healthy ageing, it’s vital to maintain physical fitness as Australians live longer. Explore strategies for staying fit and dietary tips in this article.
As Australians continue to enjoy longer life expectancies, it’s crucial to emphasise the importance of maintaining physical fitness throughout the ageing process. Staying active in later years not only enhances quality of life but also contributes to healthy ageing.
In this article, we will explore the rationale for seniors to maintain high levels of fitness, outline action strategies for staying fit and active, and provide insights into dietary options that support physical well-being.
High Levels of Fitness for Healthy Ageing
On various platforms in Australia, including stock image repositories, there’s a noticeable trend of depicting elderly individuals in athletic attire while engaging in physical activities, whether at the gym or outdoors. Such portrayals hold significant truth for several compelling reasons.
Firstly, the correlation between physical fitness and an enhanced quality of life among seniors is well-established. Those who maintain regular physical activity often report experiencing better mental health, increased vitality, and an overall sense of well-being.
Furthermore, consistent engagement in physical activities can serve as a preventive measure or management strategy for chronic conditions commonly associated with ageing, such as heart disease, diabetes, and osteoporosis.
Maintaining fitness levels is instrumental in preserving independence during the later stages of life. It empowers seniors to carry out daily tasks autonomously, including shopping, cooking, and personal care, without relying on assistance.
Moreover, an active lifestyle contributes to the preservation of joint flexibility and muscle strength, thus mitigating the risk of falls and fractures.
Additionally, regular exercise promotes heart health and can significantly reduce the likelihood of heart attacks and strokes.
Lastly, research indicates a positive correlation between physical activity and cognitive function in older adults, with lower risks of cognitive decline and dementia associated with an active lifestyle.
Staying Fit and Active in Later Years
Some seniors who still want to remain fit might think they can’t do it and go out alongside the younger set, but everything is still possible, with the following nuggets worth heeding:
Medical Checkup
Before starting a new fitness regimen, consult your healthcare provider to ensure it’s safe and appropriate for your individual health status.
Set Realistic Goals
Establish achievable fitness goals that align with your current abilities and aspirations. Progress can be gradual and steady.
Choose Activities You Enjoy
Engage in activities that you find enjoyable, whether it’s walking, swimming, dancing, or group fitness classes. Enjoyment fosters long-term commitment.
Consistency
Maintaining physical fitness must be a daily activity. When conducting aerobics for a week of exercise , some fitness specialists recommend a total of at least three hours’ moderate-level activity or 75 minutes of more intense sessions. Make sure you have a loved one or a trainer to check your time.
Strength Training
Include strength training exercises at least two days a week to improve muscle mass and bone density. Notable strength training drills to be carried out, even from the comfort of a home gym, include dumbbells, barbells, and resistance bands.
Flexibility and Balance
Incorporate flexibility and balance exercises into your routine to maintain mobility and reduce the risk of falls. A look into exercise disciplines that do not require extensive equipment for your drills may have yoga and tai chi high on the list; both disciplines, when undertaken under a licenced instructor, may also offer further lessons on wellness.
Social Engagement
Consider joining group fitness classes or walking clubs. Social interaction can be motivating and enjoyable.
Adapt to Your Needs
Modify your fitness routine as needed to accommodate physical limitations or health conditions.
Track Your Progress
Keep a fitness journal to track your activity, progress, and achievements. This can help maintain motivation.
Hydration and Nutrition
Stay well-hydrated, and fuel your body with a balanced diet that includes a variety of nutrients. Adequate hydration will help your body replenish electrolytes that are usually released with your sweat.
Dietary Options That Support Healthy Ageing
Even with a modicum of exercise, your choice of eating options will be at a premium in later years, with some guidelines to take note of:
Lean Protein
Incorporate lean sources of protein, such as poultry, fish, legumes, and tofu, to support muscle health and recovery.
Healthy Fats
Food with ample doses of healthy fats include avocados, nuts, seeds, and olive oil. These fats can help reduce inflammation and support overall health.
Fruits and Veggies
It may have been a staple at the family table or grocery basket growing up, but a good combination of fruits and vegetables may provide the adequate nutrition for your overall health. Consult with a nutrition dietetics specialist who can recommend which fruits and vegetables should be prioritised in your diet.
Whole Grains
Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains for sustained energy and fibre.
Hydration
The ABS notes that the average Aussie drinks only 1.29 litres of water which is inadequate to maintain body function and to also purge toxins. You must increase your water intake as required by your GP. Even then, your liquid intake must not include sugary beverages and alcohol.
Calcium and Vitamin D
Include dairy products, fortified plant-based milk, and dark leafy greens in your diet to support bone health.
Portion Control
As much as it’s always good to eat, take note to limit your food intakes to prevent weight gain. In some cases, you can invest in portion control plates, which will have sections to properly guide on what food is healthy in specific amounts.
Conclusion
Staying strong and active in later years is not only beneficial but also achievable. Prioritising physical fitness will help you enhance your quality of life, reduce the risk of chronic diseases, and enjoy the many benefits that an active lifestyle offers. Remember that it’s never too late to start, and the key to success is consistency and a positive attitude. Embrace an active, healthy lifestyle, and you’ll be well on your way to remaining “strong as an ox” well into your later years, enjoying a fulfilling and active life in Australia.
The A.S.A.G. Reverse Mortgage
The A.S.A.G. Reverse Mortgage can open up options for keeping your physical fitness in later years. It can help fund medical checkups and healthier food purchases.
Please call the A.S.A.G. at 1300 002 724 or email to info@asagfirst.com.au to explore your finance action plan.
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