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/ A source: Kaiser Health News
It takes courage to change an unhealthy lifestyle to a healthy one, especially for people over 60 years old.
Most baby boomers are approaching retirement age, not wanting to follow the basic goals of a healthy lifestyle set by the American Heart Association. late middle-aged pensioners with rates among those who are still working.
Kaiser Health News surveyed three other prominent experts on aging and health about how older people may find a desire to adopt healthier habits.
“People are involved in retirement financial planning, but what about retirement planning?” King said.
Motivated older people can start with the KHN 10-step program:
1. Buy great sneakers. “Buy a pair of high-quality sneakers specifically designed for walking,” said Carolyn Rosenblatt, founder of AgingParents.com, who began participating in the triathlon at 63 years old and continues to practice them at the age of 70. Start by walking around the block. Extend it to 30-minute walks, at least three times a week – or set yourself a goal to increase the walking distance by 10 percent every week. And leave your sneakers at the front door.
2. Practice your balance. According to Rosenblatt, the best way to avoid falls is to maintain a good sense of balance. Train to stand on one leg with your eyes closed for at least 30 seconds.
3. Improve your breakfast. Stop eating sweet roll with coffee. Consider replacing a home-blended smoothie with banana, seasonal fruit, almond milk, and protein powder or sugar-free protein cakes. And eliminate excess sugar in all meals, Rosenblatt said. Replace soda with seltzer water.
4. Relieve stress wisely. Find ways to cope with stress that is not related to eating, drinking, or smoking. According to Rosenblatt, there are many meditation programs that you can download to your phone and listen even for 10 minutes.
5. Exercise with weights. To prevent muscle loss, exercise with weights, lifting weights or barbells, or using weight training equipment, says Kei Van Norman, owner of Brilliant Aging, a consultancy for healthy aging. “Your muscles are awesome, but if you don’t use them, you lose them,” she said.
6. Hit the floor. Aging adults should regularly practice to get down on the floor and get back on their feet. “If you do not stand on the floor and do not stand back, after a while you will not be able to do it,” said Van Norman.
7. Test your speed. According to Van Norman, although it may seem that people over the age of 60 do not need to worry about physical activity associated with speed and intensity, they are still worried. “Most people don't even think about speed in order to stay healthy. But tennis players do it all the time. You have to do something to challenge your speed, not just your strength. ” That's why sports like tennis can be awesome with age, she said.
8. Believe in yourself. Faced with self-doubt and depression after several tragic, complex events, 71-year-old Sharon Sultan Cutler turned to therapy to help her feel better. “The first person you should believe in is yourself,” said Sultan Cutler, the author. "People like to be around other people who believe in themselves."
9. Take care of the project. Choose a project that matters to you. Sultan Cutler decided to co-author (together with two other authors) of his first book, The Pops Orchestra Diaries: Years of Philadelphia, 1956-1963, to look from the inside at her once-favorite TV show, American Pops Orchestra, Dick Clark. she never wrote a book before. Now she is in her third book: “Your new you are after 65: valuable advice to inspire you to amazing aging.” “It’s like a dream you can really accomplish,” she said.
10. Embrace self improvement. Some call it lifelong learning. In order to lead a healthy lifestyle, continuous training and self-improvement is needed, Sultan Cutler said. According to her, look for local educational resources, such as community colleges, where lessons are often sharply reduced for older people. “Self-improvement is not just physical. This is also mental.
Kaiser Health News is a nonprofit news service covering health issues. This is an editorially independent program of the Kaiser Family Foundation, which is not affiliated with Kaiser Permanente.