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Health Tips for Seniors

It’s never too late to adopt healthy habits, and for those of us heading into our golden years, it’s even more important. All of us want to enjoy good health on our back forty, and there are steps we can take to improve our health as we head into our 60’s, 70’s, 80’s and beyond. So how can we maintain good health in our old age? Today we’re sharing our favorite health tips for seniors.

1. Examine Your Diet

Staying healthy starts with what’s on your plate. Obviously, maintaining a healthy weight is important for many reasons. It reduces your risk of high blood pressure, heart disease, and type 2 diabetes. Less weight also means less stress on your bones and joints. As we age, our bodies need fewer calories to sustain them. Because of this, it’s important to eat healthy and make sure we’re getting the nutrition we need. But eating healthy helps you do more than maintain a healthy weight. It can help you stay healthy in other ways.

Stop Muscle Loss

After the age of 50, we start losing muscle mass, and eating protein in the form of lean meats and fish with every meal can mitigate some of that loss. One geriatric specialist from Massachusetts General Hospital recommends 1-2 grams of protein per kilogram of body weight. That means a 180lb man should be eating anywhere from 82 to 164 grams of protein per day. Consider foods such as chicken, pork, salmon, tuna, and legumes.

Keep Bones Strong

Believe it or not, our bones reach their peak in our late 20’s and then start a slow decline as we get older. Seniors are especially vulnerable to falling, and broken bones are among the most common reasons for hospital admissions among the elderly. Calcium and Vitamin D are the best way to keep your bones healthy and strong. The American Academy of Orthopedic Surgeons recommends at least 1,000mg of Calcium for men and 1,200mg for women. Foods such as low-fat cottage cheese, greek yogurt (bonus: extra protein!) and Vitamin D fortified milk are excellent ways to add calcium into your daily diet.

Reduce Inflammation

Inflammation leads to all sorts of issues, including heart disease, depression, arthritis, and even dementia. It might start with joints that are a little stiff, but it can wreak havoc on older adults if the inflammation goes unchecked. The best way to reduce inflammation is to reduce the number of sugary foods in your diet. Sugar creates extra insulin in your body, which can trigger an inflammatory response. So check those labels! If you crave something sweet, stick to fruits, which are a natural source of sugar and contain healthy nutrients for your body.

Healthy Colon and Vascular System

Eating the right kinds of carbs is another step to healthy eating. Choosing whole grains helps reduce your risk of heart disease, diabetes, and even some forms of cancer. They’re also rich in fiber which promotes a healthy environment for the bacteria in your colon, helping maintain regular bowel movements. Eating whole grains can be tricky because it’s hard to tell which foods are full of them! Here’s a hint – choose grains such as steel-cut oats, popcorn, brown rice, and quinoa.

And…Eat the Rainbow

Speaking of fruit, studies show that the more colorful your diet, the more nutrition you’re getting. Fruits and vegetables and foods that have bright colors (think blue, red, and purple) have more heart-healthy antioxidants. Blueberries, raspberries, beets, tomatoes, purple cabbage, and yellow squash. The more color, the better! A healthy diet that includes these antioxidants tend to have improved vascular function and a healthy level of good cholesterol.

2. Get Physical

Nothing makes you more tired than being inactive. Our bodies were meant to move, and the best way to keep your body used to moving is to engage in regular physical activity. But what is the best way for older adults to remain physically active? Think of a mixture of cardio exercise and strength training. Don’t go thinking you need to start training for a marathon. We’re talking about the kind of exercise that helps you in everyday life. Ways to maintain your balance, increase energy and even promote healthy brain function. Here are some of the best ways older adults can add physical activity as they age.


Walking is a great form of cardio exercise and is accessible to just about everyone. Talk to your doctor before starting a walking regimen because goals will differ from person to person based on their physical condition. But walking regularly keeps our joints moving, reduces stiffness, and gets the blood flowing. It’s also a great social activity – grab a friend and take a walk in a park or even inside your local mall! Even if you can’t walk a long distance, getting up to move at regular intervals throughout the day is highly beneficial.

Resistance Band Workouts

This falls under the strength training category, and it’s a great low-impact way to strengthen your core, promoting balance, posture, and mobility. Resistance bands don’t cost a lot, and there are many online resources for exercises you can do. If you want to get more adventurous, join an in-person class!

Water Aerobics

Water workouts have become very popular for people of all ages over the past few years. Water supports the body, putting much less strain on your joints. It also adds a natural resistance, so you don’t have to use weights. Popular water exercises include water walking, leg lifts, standing water push-ups, and flutter kicking. Water aerobics naturally help improve flexibility, balance, and strength with almost no impact on your body.

Tai Chi

Tai Chi has been called “meditation in motion.” It’s a graceful exercise that has both mental and physical benefits for any senior. Tai Chi comprises a series of movements performed in slow motion as the participant pays attention to deep breathing. It’s calming and mentally stimulating at the same time and increases flexibility and agility. Some older adults say they notice an improvement in joint pain and even their quality of sleep.

Of course, before you start any regular exercise, it’s best to check with your health care provider.

3. Other Healthy Habits For Seniors

Healthy eating and regular physical activity go a long way toward helping us age gracefully. But there are other important factors to pay attention to as well. Here are some other ideas to help keep us young in mind, body, and soul!

Stop Smoking

This is good advice at any age. Smoking is correlated back to a host of health problems, including heart failure, stroke, and cancer. It takes the elasticity out of your skin, causing premature and excessive wrinkling, and can age you beyond your years. There are many programs that are successful in helping people quit – ask your doctor for information.

Get Some Sleep

It’s a myth that the older we get, the less sleep we need. Seniors need the same amount of sleep as adults of any age – between 7 to 9 hours. However, insomnia is a common problem among senior adults. The pain of old age often affects sleep, as can medications and other health ailments. Control what you can by sticking to a good bedtime routine. Dim the lights in the early evening, avoid watching television or using a phone or tablet 3o minutes before bedtime, and avoid taking late afternoon naps.

Visit Your Doctor and Dentist

Staying on top of your regular health care is vital to a senior’s health. Keeping your health care team apprised of all your health information will ensure good all-around health care. And don’t overlook your oral health! They say that your mouth is the gateway to good health. You only get one set of teeth, so it’s best to take good care of them. Plus, good dental health has been shown to reduce your chance of diabetes and cardiovascular disease.


Spending time with family and friends keeps us connected to our community and is proven to help us live longer. Social seniors are less likely to suffer from depression, anxiety, and stress. Healthy relationships are always important, but seniors especially benefit from having a strong community around them.

Healthy Tips for Seniors

You don’t have to let your old age prevent you from enjoying life. By eating healthy food and staying active, your body will get the care it needs for better longevity. Try these tips for seniors and discover the secret to aging well.

Maintaining Good Health in Old Age

As you get older, your goal should be to stay healthy. By following these tips for older adults, you’ll find that you benefit from them in more ways than one. Not only will your loved ones be happy to see that you are working to improve your health, but you’ll have more energy to do the things you love.

What Activities Are Good for Seniors?

The type and amount of physical activity you can perform depends on your overall health. That said, don’t think that you can’t get regular physical exercise if you’ve lost most of your mobility. There are still plenty of activities and health tips you can implement into your daily routine that will help keep you feeling healthy.

Finding a hobby that you enjoy, such as knitting or playing a musical instrument, will go a long way in staying healthy. If you don’t have a hobby or routine that consists of physical activity, it’s never too late to learn something new. Many independent living and 55+ communities also host activities and events to help keep their residents active and healthy.

Even if you’re confined to sitting, there are plenty of exercises specifically designed for people in your situation. Staying active and eating a healthy diet is key to a positive attitude. If you live alone, it’s understandable that you feel down from time to time. But filling in those empty moments with activity will allow you to grow older with character.

Regardless of your abilities, developing healthy habits will ensure healthy aging.

What is the Healthiest Diet for Seniors?

You experience a lot of changes as you grow older. As such, you may need to make some important adjustments to your lifestyle to ensure healthy aging. One of those changes is eating better food. Healthy eating and regular exercise can ensure good health, regardless of your age.

What’s more, you can effectively work toward preventing certain health conditions when you choose to eat good foods. Some of the best foods you can implement into your diet include:

Whole Grains

Thanks to foods like bread and cereals, your body can get the nutrients it needs for improved quality of life. Other foods with whole grains, such as beans, fruit, and green beans, play a role in reducing the risk of heart disease.

Vitamin D

Try drinking low-fat or fat-free milk that is vitamin D-fortified to give your bones the boost they need for added strength and support. As you get older, it’s completely natural for your bones to become fragile. As such, you need to take steps to combat this, with vitamin D and calcium playing essential roles in doing so.

Fruits and Vegetables

You’ve been told to eat your fruits and veggies since you were a kid and the need for these healthy foods hasn’t changed. both are an excellent way of combating type-2 diabetes. What’s more, some fruits, such as bananas and apricots, can help lower your high blood pressure.


The importance of fluids cannot be overstated. While it’s sometimes natural to not feel as thirsty as you used to, your body needs plenty of fluids every day. When you drink lots of water on a daily basis, you can look forward to better bladder function and energy.

If you’re not sure what a sufficient amount of fluids is, make sure that you speak with your doctor. They can tell you what a healthy amount is based on your age, overall health, and any current medical conditions.

Tips for Seniors: What is the Secret to Aging Well?

Happy senior couple at breakfastWhile it may not seem like it, many older adults actually enjoy better health than many younger people. The secret to aging well has a lot to do with prevention, such as healthy eating and staying active.

Being able to manage your stress levels will work wonders for your overall health and quality of life. In doing so, you have a much better chance of lowering the risk of chronic disease. For the best results, have your doctor help you with some exercise tips for seniors.

They can tell you what is safest in your quest to stay active. And don’t forget to eat healthy food. Beneficial food and plenty of exercise go hand-in-hand. When you eat well and keep active, you can look forward to an improved immune system, balanced weight, quality sleep, and better quality of life.

Strategies That Can Improve Health Status and Fitness in Older Adults

When you implement an exercise regimen into your daily activities, you want to start by setting realistic goals. Don’t try taking on more than you can handle. You run the risk of injuring yourself by doing so.

Instead, start out with the bare minimum and work your way up. Over time, you will develop the strength needed to take on more extensive exercise. By improving your endurance and strengthening your muscles, you will begin noticing that your body is capable of doing new things.

You’ll have more energy throughout the day, which will play a hand in allowing you to try new activities and hobbies. Not only that, but you’ll be able to stick with them, as well.

According to the National Institute on Aging tips for seniors, the most important exercises older adults can do for their overall health are endurance, strength, balance, and flexibility.

What Do Seniors Want Most?

When seniors were polled on what they want most out of life, staying connected with friends and family was the top choice. Whereas other age groups might want money and success, seniors just want to stay in touch with those important in their life.

If you have a loved one who is in their later years, find the time to show them you care. Stay connected to them, and you may find it to help improve their overall health, happiness, and quality of life.

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