By Nanette Wiser
FOREVER YOUNG September is Healthy Aging Month. Start with four easy steps. Eat/Drink Healthy. Dietary needs may change as you age; look for nutritious foods that are low in cholesterol, fat, and artificial ingredients; stay hydrated with water, decrease alcohol consumption, and eat nutrient dense foods like fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Move More, Sit Less. Staying active can help you prevent, delay, and manage chronic diseases, improve balance and stamina, reduce the risk of falling, and improve brain health. Aim for moderate physical activity, like walking, at least 150 minutes a week (22-30 minutes a day) and muscle strengthening activities, like carrying groceries, at least two days a week. Always consult with your doctor before starting a new exercise regimen. Get Regular Checkups. Regular checkups help doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. Be Aware of Changes in Brain Health. Reduce age-related cognitive decline with diet, exercise, engaging in social and intellectually stimulating activities, getting enough sleep, and not smoking. See a doctor if you suspect a change in mental and memory acuity.
PREVENTING SPORTS INJURIES An active lifestyle requires an ounce of injury prevention. Bayfront Health offers these tips. Always take time to warm up and stretch before a workout to get your body ready for exercise by gradually increasing your heart rate and loosening your muscles and joints. Warm up by walking, cycling, or jogging for 5 to 10 minutes. Once your body is warm, do some stretching to increase flexibility. Increase your range gradually. A key to preventing injuries is to gradually build the intensity, duration, and frequency of your workouts. Avoid pushing yourself too hard, too fast. Follow the 10 percent rule to increase activity in increments of 10 percent per week. Exercise consistently; try to get at least 30 minutes of moderate physical activity every day. Vary your workouts. Follow a balanced fitness program that incorporates cardiovascular exercise, strength training and flexibility. This will help decrease your chance of injury. Avoid overusing one set of muscles – repeating the same muscle movements frequently can lead to overuse and injuries like shin splints or tendonitis. Listen to your body. Adjust your activities if your body is showing signs of too much stress or pain. When ending your exercise, remember to cool down with slow, gentle stretching. Hold each stretch for 30 seconds.