Older people don’t have to just sit in front of the tv with a handful of pills in their hands. Aging doesn’t mean that we are doomed to stay eternally at home for lack of energy and strength. You can still enjoy life and continue to do everything that makes you happy.
Of course, with age, many things change. We are no longer able to perform certain activities as when we were younger. Taking care of yourself in the right way can slow down aging, make you feel better and more mobile.
Why Older People Should Be Physically Active?
Physical activity is important at all ages. However, it’s especially important in the case of people over 50, when the general condition of the body gradually begins to decrease in a natural way.
Physical activity of the older people is, therefore, a determinant of health, mobility, and well-being. That is why it’s worth remembering it, adapting it to individual needs and abilities.
Unfortunately, in the case of older age, a sedentary lifestyle is common, which negatively affects many body functions. A decline in physical fitness with age is natural. It results from the fact that the ability to extend the effort without signs of sudden fatigue decreases by about 10% every ten years – in physically active people only by 5%.
People over 50 who exercise regularly are able to maintain the efficiency of the body at a certain level (for their age), while in the inactive people a significant reduction of some body functions is observed.
The Advantages Of Being Physically Active In Older Age.
- Prevention of arterial hypertension,
- Maintaining proper metabolism,
- Reducing the risk of type 2 diabetes,
- Maintenance the proper muscular endurance,
- Reducing the risk of cardiovascular diseases,
- Improving the functioning of the respiratory system,
- Prevention of osteoporosis.
Proper Body Hydration When You Are A Senior.
The body of an older person must expel more water to get rid of harmful metabolic products. Many types of drugs, numerous infections and fevers also lead to excessive loss of water through the skin.
These factors combined with generally lower water content in the body of older people lead to an increased risk of dehydration.
How To Recognize Signs Of Dehydration?
- A headache and dizziness,
- Thickened urine,
- Disturbances of consciousness and vision, etc.
Older People Diet.
Especially in old age, we should think through our meals. With age, physical activity decreases, and thus also metabolism. The composition of the body is also changing.
The content of body water and muscle mass decreases, while the body fat content increases. Unfortunately, as we get older, we also choose
The gastrointestinal system deterioration and decreased appetite, which occur in our bodies with age, also contribute to the development of deficiencies.
General Dietary Principles For Older People.
- 4-5 regular meals with breaks not longer than 5-6 hours,
- Due to the reduced glucose tolerance, the consumption of sugar should be limited,
- The intake of salt and products rich in sodium,
fatscholesterol should be minimized, and
- Dairy products, whole-grain cereals, vegetables, fruits
meats should be eaten regularly, andlean
- It’s recommended that women over 60 increase daily calcium intake up to 1100 mg,
- The total energy
supplyshould be reduced by approx. 30%,
- No snacking between meals, especially sweets,
- Avoid heavy meals. I
nsteadof frying you should try baking and cooking,
- The consumption of essential unsaturated fatty aci
ds, starch and fiber should be increased,
- Ensure adequate supply of vitamins and minerals.
Sleep Of Older People.
The length of our sleep over the years is shortening. We sleep on average about 7 hours a day. It’s considered to be enough sleep, as long as it is a good sleep – giving us a proper rest.
Therefore, if during the day we don’t feel drowsy, we functioning without a problem, we don’t suffer from concentration, memory or attention disorders it means that our sleep is correct.
A man deprived of sleep for 24 hours functions as if he had alcohol in his blood. Also, those who regularly shorten their sleep for one or two hours, after some time they will behave as if they didn’t sleep for two days or were drunk.
You May Also Be Interested In This Article
In order for our sleep to be healthy, we must stick to a few simple rules that ensure its proper:
- Limit your alcohol consumption,
- Exercise daily (not later than 2 hours before sleep),
- Stop smoking or at least avoid smoking a few hours before going to bed,
- Go to bed and get up every day at the same time,
- Avoid naps during the day, except for short ones (less than 30 min),
- Avoid heavy meals 2-3 hours before sleeping,
- Take care of the conditions in your bedroom. Remember to ventilate, keep it dark, quiet and comfortable,
- Don’t smoke when you wake up at night.
People experience deterioration of sleep quality with age. They suffer from insomnia, wake up at night, get up too early, and their sleep is too short.
Sleep Disorders In The Older Age.
In older people, there are many reasons for sleep disorders. Some are typical of old age, others are associated with additional diseases that seniors face. No need for long sleep is completely natural.
It results from less activity during the day and therefore less regenerative needs of the body. Awakenings are often associated with urinary tract disorders, digestive problems, joint pain resulting from arthritis and rheumatism or dyspnoea associated with cardiac insufficiency.
Problems falling asleep and continuity of sleep may also be caused by drugs or their combinations, so it’s always worth asking a doctor or reading a leaflet to know what their side effects are.
Dog At Home.
The presence of a dog at home provides company, which is especially important for people who live alone. In addition, studies show that having a dog improves the physical and mental health of its owner, so it seems that a four-legged friend is a perfect companion for an older person. The best solution might
The senior dog is already trained. You probably will not need to spend time in training sessions. A
- They’ll be very, very grateful for the new home.
- Because they have reached full maturity, you don’t have to worry about growing them more.
- Old dogs don’t need as many walks as puppies.
The dog will provide you with regular physical activity, and evening walks in the open air will help you both fall asleep easier. It’s important to choose the right breed – then looking after the dog will not be troublesome.
You should also be aware that an older dog may already require advanced veterinary care, which costs money.
I hope that I convinced you to a healthier lifestyle. Caring for yourself, you ensure yourself a longer, easier and happy life. You’ll need a lot of energy in dealing with grandchildren. Thanks to the free time grandparents have, the love they have for them and the concentration of almost all their attention on them, they are able to give a sense of security, love, and wisdom to their future generations.
If you found this article useful, please give a like, comment and share with your friends.