Secrets of a happy and healthy life after 60

Secrets of a happy and healthy life after 60

Part 1: Physical health – the foundation of active longevity

1.1. Active lifestyle: movement – life at any age

• 1.1.1. Regular physical exercises: the key to maintaining functionality

  • 1.1.1.1. Aerobic exercises: strengthening the cardiovascular system and improving endurance

    • Walking: Walking in the fresh air is a simple and affordable way to maintain heart health, strengthen bones and improve mood. It is recommended to start with short walks and gradually increase their duration and intensity. The use of a shagomer can help monitor progress and set goals.
    • Swimming: A gentle type of activity, ideal for people with joint problems. Swimming strengthens the muscles of the whole body, improves blood circulation and reduces stress. A visit to the pool several times a week can significantly improve overall well -being.
    • Cycling: A great way to maintain physical shape, enjoying the beauty of nature. Bicycle walks strengthen your legs, improve coordination and increase energy.
    • Dancing: A fun and effective way to burn calories, improve coordination and improve mood. Dance classes for the elderly offer a variety of styles adapted to the physical capabilities of this age group.

  • 1.1.1.2. Power exercises: maintaining muscle mass and preventing sarcopenia

    • Exercises with your own weight: Excessions from the wall, squats, attacks and bar are effective exercises that can be performed at home without special equipment. They strengthen the main muscle groups and improve balance.
    • Exercises with dumbbells or elastic ribbons: The use of light dumbbells or elastic tapes allows you to gradually increase the load and develop force. It is important to start with a small weight and gradually increase it as the muscles strengthen.
    • Work in the garden: Digging, landing and weeding are a great way to obtain physical activity in the fresh air. These classes strengthen muscles, improve flexibility and reduce stress.
    • Settlement of the gym: Under the guidance of an experienced coach, you can develop an individual program of strength training, taking into account physical capabilities and needs.

  • 1.1.1.3. Flexibility and stretching exercises: improving joint mobility and prevention of injuries

    • Yoga: It improves flexibility, balance and coordination, and also reduces stress and improves sleep. There are special yoga classes for older people adapted to their physical capabilities.
    • Pilates: Strengthens the main muscles, improves posture and flexibility. Pilates also helps to improve balance and coordination, which is especially important to prevent falls.
    • Stretching: Daily stretching of the main muscle groups helps maintain flexibility and prevent injuries. It is important to stretch the stretching slowly and carefully, avoiding sudden movements.

  • 1.1.1.4. The importance of consulting a doctor: Before starting any program of physical exercises, you need to consult a doctor in order to verify its safety and compliance with individual needs.

• 1.1.2. Regular medical examinations: early detection and prevention of diseases

  • 1.1.2.1. Annual examinations of the therapist: They include measurement of blood pressure, checking the level of cholesterol and glucose in the blood, as well as an assessment of the general state of health.
  • 1.1.2.2. Cancer screening: Mammography for women, analysis of a dog for men, colonoscopy for everyone – important studies for early detection of cancer.
  • 1.1.2.3. Testing vision and hearing: Regular visions of vision and hearing help to identify problems at an early stage and prevent their progression.
  • 1.1.2.4. Dental examinations: Maintaining health and gum health is important for general health. Regular dental examinations and brushing of teeth help prevent the development of diseases of the oral cavity.
  • 1.1.2.5. Vaccination: Vaccination for influenza, pneumococcal infection and other diseases helps to protect against infections and their complications.

• 1.1.3. Prevention of falls: ensuring a safe environment

  • 1.1.3.1. Improving lighting: Providing sufficient lighting in the house, especially in corridors and stairs, helps prevent falls.
  • 1.1.3.2. Elimination of obstacles: Remove carpets, wires and other items that you can stumble about.
  • 1.1.3.3. Using handrails: Install handrails in the bathroom and toilet for additional support.
  • 1.1.3.4. Wearing comfortable shoes: Wear low -heeled shoes with non -slip soles.
  • 1.1.3.5. Regular equilibrium exercises: Thai and yoga exercises help improve balance and reduce the risk of falls.
  • 1.1.3.6. Visual verification: Vision problems can increase the risk of falls. Regular vision checks help to identify and correct vision problems.

1.2. Healthy nutrition: fuel for longevity and energy

• 1.2.1. Balanced diet: providing the body with the necessary nutrients

  • 1.2.1.1. Fruits and vegetables: a source of vitamins, minerals and fiber

    • It is recommended to use at least five portions of fruits and vegetables per day.
    • Choose a variety of fruits and vegetables of different colors to get a wide range of nutrients.
    • Include seasonal fruits and vegetables in the diet, which are usually more affordable and nutritious.

  • 1.2.1.2. Whole grain products: a source of energy and fiber

    • Whole grain bread, brown rice, oatmeal are excellent sources of fiber that helps maintain the health of the digestive system and reduces the risk of chronic diseases.
    • Avoid refined cereals such as white bread and white rice that contain little nutrients.

  • 1.2.1.3. Low -fat proteins: important for maintaining muscle mass

    • Chicken, fish, legumes, tofu are good sources of low -fat protein.
    • Limit the consumption of red meat and treated meat, which can increase the risk of developing certain diseases.

  • 1.2.1.4. Low -fat dairy products: the source of calcium and vitamin D

    • Milk, yogurt and cheese are good sources of calcium and vitamin D, which are important for bone health.
    • Choose dairy products with a low fat content to reduce the consumption of saturated fats.

  • 1.2.1.5. Healthy fats: necessary for the health of the heart and brain

    • Avocado, nuts, seeds and olive oil are good sources of healthy fats.
    • Limit the consumption of saturated and trans fats that can increase the risk of developing cardiovascular diseases.

• 1.2.2. Restriction of sugar, salt and processed products

  • 1.2.2.1. Sahar: Excessive sugar consumption can lead to weight gain, type 2 diabetes and other health problems.
  • 1.2.2.2. Salt: Excessive salt consumption can increase blood pressure and increase the risk of developing cardiovascular diseases.
  • 1.2.2.3. Processed products: Producted products often contain a lot of sugar, salt and unhealthy fats.

• 1.2.3. Sufficient water consumption: important for hydration and health

  • It is recommended to drink at least 8 glasses of water per day.
  • Water use helps to maintain the health of the kidneys, digestive system and skin.

• 1.2.4. Food additives: Consideration of the need after consulting a doctor

  • Some people may need food additives such as vitamin D, calcium or vitamin B12.
  • It is important to consult a doctor to determine which food additives are necessary and in what doses.

• 1.2.5. Preparation at home: control over the ingredients and portions

  • Cooking at home allows you to control the ingredients and sizes of portions, which helps to maintain a healthy diet.
  • Experiment with new recipes and enjoy the cooking process.

1.3. Sleep: the necessary component of health and well -being

• 1.3.1. 7-8 hours of sleep at night: optimal time to restore the body

  • The lack of sleep can lead to fatigue, irritability, a decrease in concentration and other health problems.

• 1.3.2. Maintaining a regular sleep regime: compliance with the time of going to bed and awakening

  • Compliance with the regular sleep regime helps regulate the biological hours of the body and improve sleep quality.

• 1.3.3. Creating a comfortable sleeping atmosphere: a dark, quiet and cool room

  • A dark, quiet and cool room helps to relax and improve sleep.

• 1.3.4. Avoiding caffeine and alcohol before bedtime:

  • Caffeine and alcohol can disrupt sleep.

• 1.3.5. Relaxation techniques: meditation, yoga, deep breath

  • Relaxation techniques help reduce stress and improve sleep.

• 1.3.6. An appeal to a doctor with sleep problems:

  • Snown problems can be a sign of the underlying disease. It is important to consult a doctor if you have problems with sleep.

Part 2: Psychological and emotional well -being – the key to happy aging

2.1. Maintaining active social life: prevention of isolation and loneliness

• 2.1.1. Maintaining ties with family and friends: regular communication and meetings

  • Regular communication with family and friends helps maintain a sense of belonging and reduces the risk of depression.
  • Visiting family events, phone calls, video calls and meetings with friends – all these are ways to maintain social ties.

• 2.1.2. Participation in public events: clubs, interest groups, volunteering

  • Participation in public events allows you to get acquainted with new people, find like -minded people and expand the circle of communication.
  • Interesting clubs, support groups, volunteer organizations and religious communities – all these are opportunities for social activity.

• 2.1.3. Search for new friends: openness and readiness for new acquaintances

  • The search for new friends is an opportunity to expand the circle of communication and enrich your life.
  • Visiting public events, courses and seminars, as well as the use of social networks can help in finding new friends.

• 2.1.4. Using technologies to maintain communication: social networks, video calls

  • Social networks and video calls allow you to keep in touch with family and friends, even if they are far away.
  • Technology training can open new opportunities for communication and social activity.

• 2.1.5. Prevention of a feeling of isolation:

  • Active participation in public life helps to prevent a sense of isolation and loneliness.

2.2. Setting goals and achieving them: maintaining a sense of goal and significance

• 2.2.1. Setting realistic and achievable goals:

  • The setting of realistic and achievable goals helps maintain a sense of goal and motivation.

• 2.2.2. Missing large goals into smaller steps:

  • The breakdown of large goals into smaller steps makes them more achievable and reduces the feeling of overload.

• 2.2.3. Tracking progress and celebration of success:

  • Tracking progress helps maintain motivation and strengthens self -confidence.
  • The celebration of success, even small, helps maintain a positive attitude and strengthens a sense of satisfaction.

• 2.2.4. Search for new hobbies and interests:

  • The search for new hobbies and interests helps maintain mental activity and adds diversity to life.

• 2.2.5. Training in new skills:

  • Training in new skills helps maintain mental activity and strengthens self -confidence.

2.3. Maintaining mental activity: brain training and preventing cognitive decline

• 2.3.1. Reading books and magazines:

  • Reading books and magazines helps maintain mental activity and expands the horizons.

• 2.3.2. Solution of puzzles and crosswords:

  • The solution of puzzles and crosswords helps to train memory and improves cognitive functions.

• 2.3.3. Learning new languages:

  • Learning new languages ​​is a great way to train the brain and improve memory.

• 2.3.4. Learning to play a musical instrument:

  • Learning to play a musical instrument helps to develop coordination and improves cognitive functions.

• 2.3.5. Participation in discussions and debate:

  • Participation in discussions and debate helps to train critical thinking and improves communication skills.

• 2.3.6. Using a computer and the Internet:

  • Using a computer and the Internet allows you to keep up with events, communicate with friends and family, as well as get new information.

2.4. Stress management: methods of relaxation and reduction of anxiety

• 2.4.1. Meditation and awareness:

  • Meditation and awareness help reduce stress and improve concentration.

• 2.4.2. Yoga and Tai-Chi:

  • Yoga and Tai-chi help reduce stress, improve flexibility and coordination.

• 2.4.3. Deep breath:

  • Deep breathing helps to relax and reduce anxiety.

• 2.4.4. Conducting time in nature:

  • Conducting time in nature helps to reduce stress and improve mood.

• 2.4.5. Learning to your favorite business:

  • The lesson for your favorite business helps to relax and distract from problems.

• 2.4.6. Appeal to a specialist in chronic stress:

  • Chronic stress can negatively affect health. It is important to contact a specialist if you have stress problems.

2.5. Development of positive thinking: concentration on good and gratitude

• 2.5.1. Focus on positive aspects of life:

  • Focusing on positive aspects of life helps to improve mood and increase the level of happiness.

• 2.5.2. Practice of gratitude:

  • Practice of gratitude helps to appreciate what you have and reduces a sense of dissatisfaction.

• 2.5.3. Avoiding negative thoughts and conversations:

  • Avoiding negative thoughts and conversations helps maintain a positive attitude.

• 2.5.4. The environment of themselves positive people:

  • The environment of themselves with positive people helps to improve their mood and increase the level of happiness.

• 2.5.5. Search for positive in every situation:

  • The search for positive in every situation helps to cope with difficulties and maintain optimism.

Part 3: Financial Planning and Preparation for Pension

3.1. Assessment of financial condition: analysis of income, expenses and assets

• 3.1.1. Budget compilation:

  • Budget preparation helps to monitor income and expenses and control its finances.

• 3.1.2. Analysis of assets and liabilities:

  • Analysis of assets and liabilities helps to evaluate its financial condition and identify potential problems.

• 3.1.3. Evaluation of pension savings:

  • Evaluation of pension savings helps to determine whether there are enough funds to ensure a comfortable life in retirement.

• 3.1.4. Consultation with a financial consultant:

  • Consulting with a financial consultant can help develop a financial planning plan and preparation for pension.

3.2. Pension plan development: determining the necessary means and investment strategies

• 3.2.1. Determination of the necessary funds:

  • Determination of the necessary funds to provide a comfortable retirement life.

• 3.2.2. Investment strategies:

  • The choice of investment strategies corresponding to your needs and risk tolerance.

• 3.2.3. Investment diversification:

  • Investment diversification helps reduce the risk of capital loss.

• 3.2.4. Regular review of the pension plan:

  • Regular review of the pension plan helps to adapt it to changing circumstances.

3.3. Debt management management: repayment of loans and reducing financial burden

• 3.3.1. Making high percent loans:

  • The repayment of high percent loans helps to reduce the financial burden and save money.

• 3.3.2. Debt consolidation:

  • Debt consolidation can help simplify financial management and reduce interest rates.

• 3.3.3. Avoiding new debt obligations:

  • Avoiding new debt obligations helps maintain financial stability.

3.4. Consideration of additional income options: work on part -time, consultation, freelance

• 3.4.1. Work on part -time work:

  • Work on part -time work can help increase income and remain active.

• 3.4.2. Consultations:

  • Consultations can help use their knowledge and experience to receive additional income.

• 3.4.3. Freelance:

  • Freelance can provide a flexible work schedule and the ability to work from home.

3.5. Planning of a will and inheritance: ensuring financial security of loved ones

• 3.5.1. Customing of a will:

  • Compilation of a will helps to determine how your assets will be distributed after death.

• 3.5.2. Inheritance planning:

  • Inheritance planning helps minimize taxes and ensure the financial safety of loved ones.

• 3.5.3. Consultation with a lawyer:

  • Consultation with a lawyer can help make a will and plan inheritance in accordance with your needs.

Part 4: a positive attitude to aging and the adoption of a new stage of life

4.1. Acceptance of age -related changes: focus on opportunities and advantages

• 4.1.1. Focus on the possibilities:

  • Focus on the opportunities that appear with age, such as more time for hobbies and travels.

• 4.1.2. Recognition of the advantages:

  • Recognition of advantages, such as wisdom, experience and a deeper understanding of life.

• 4.1.3. Adaptation to changes:

  • Adaptation to changes in physical condition and lifestyle.

4.2. Development of spirituality and inner world: meditation, religion, assistance to others

• 4.2.1. Meditation:

  • Meditation helps to find inner peace and reduce stress.

• 4.2.2. Religion:

  • Religion can provide support, meaning and sense of community.

• 4.2.3. Help others:

  • Assistance to others brings satisfaction and a sense of significance.

4.3. Continuation of personal growth: training, creativity, travel

• 4.3.1. Training:

  • Training in new skills and knowledge helps maintain mental activity and expands the horizons.

• 4.3.2. Creativity:

  • Creativity, such as drawing, music or writing, helps to express itself and find new hobbies.

• 4.3.3. Trips:

  • Travels allow you to get acquainted with new cultures and expand your world.

4.4. Heritage Creation: Transfer of Knowledge, Experience and Values ​​to the next generation

• 4.4.1. Transfer of knowledge and experience:

  • The transfer of knowledge and experience to young generations helps to maintain a cultural heritage and ensures continuity.

• 4.4.2. Share a family story:

  • To share family history and memories helps to strengthen the connections between generations.

• 4.4.3. Support for young people:

  • Support for young people in achieving their goals and dreams.

4.5. Enjoyment of life and gratitude for every day:

• 4.5.1. Find joy in the little things:

  • Find joy in the little things, such as a sunny day, delicious food or a pleasant company.

• 4.5.2. Devote time to your favorite classes:

  • Devote time to your favorite studies and hobbies that bring pleasure.

• 4.5.3. Thank you for every day:

  • Thank you for every day and appreciate what you have.

Part 5: Himming and maintaining independence

5.1. Care organization: Consideration of support and assistance options

• 5.1.1. Assessment of care needs:

  • Assessment of care needs and determining what help is needed.

• 5.1.2. Appeal to relatives and friends:

  • Appeal to relatives and friends for help and support.

• 5.1.3. Use of home care services:

  • Using home care services to receive professional help at home.

• 5.1.4. Consideration of the options for living with the help of:

  • Consideration of the options for living with the help of a nursing home or apartment apartments.

5.2. House adaptation: creating a safe and convenient environment

• 5.2.1. Installation of handrails and supports:

  • Installation of handrails and supports in the bathroom, toilet and other places where additional support is required.

• 5.2.2. Improving lighting:

  • Improving lighting throughout the house, especially in corridors and stairs.

• 5.2.3. Elimination of obstacles:

  • Elimination of obstacles, such as carpets and wires that you can stumble about.

• 5.2.4. Using auxiliary devices:

  • The use of auxiliary devices such as canes, walkers or wheelchairs, to facilitate movement.

5.3. Maintenance of independence: the development of skills and the use of technologies

• 5.3.1. Development of self -service skills:

  • The development of self -service skills, such as cooking, cleaning and personal hygiene.

• 5.3.2. Using technology:

  • The use of technologies, such as computers, smartphones and tablets, for communication, obtaining information and completing tasks.

• 5.3.3. Driving:

  • Driving a car allows you to maintain mobility and independence.

5.4. Medicine management: compliance with the reception and control regimen and control of side effects

• 5.4.1. Medication list:

  • Maintaining a list of drugs and their dosages.

• 5.4.2. Compliance with the reception mode:

  • Compliance with the drug administration in accordance with the instructions of the doctor.

• 5.4.3. Control of side effects:

  • Monitoring the side effects of drugs and seeking a doctor when they occur.

• 5.4.4. Using the organizers of drugs:

  • Using the organizers of drugs to facilitate medication.

5.5. Planning in case of unforeseen circumstances: will, power of attorney, medical documents

• 5.5.1. Customing of a will:

  • Drawing a will to determine how your assets will be distributed after death.

• 5.5.2. Power of attorney:

  • Registration of a power of attorney to appoint a person who will make decisions on your behalf if you cannot do this.

• 5.5.3. Preparation of medical documents:

  • Preparation of medical documents, such as a medical card and an insurance policy.

• 5.5.4. Message to loved ones about your plans:

  • A message to loved ones about your plans and wishes in case of unforeseen circumstances.

Part 6: Legal and financial aspects

6.1. Pensioners’ rights: knowledge and use of benefits and support

• 6.1.1. Pension payments:

  • Knowing their rights to pension payments and the procedure for their receipt.

• 6.1.2. Medical services benefits:

  • The use of benefits for medical care, such as free medicines and discounts on medical services.

• 6.1.3. Transport benefits:

  • The use of transport benefits such as free travel in public transport.

• 6.1.4. Housing and communal services benefits:

  • The use of benefits for housing and communal services, such as discounts for payment of electricity, water and gas.

• 6.1.5. Appeal for consultation:

  • Appeal for advice on specialists on pension issues and social benefits.

6.2. Financial literacy: understanding of banking products and investments

• 6.2.1. Bank accounts:

  • Understanding of various types of bank accounts and the choice of the most suitable for your needs.

• 6.2.2. Credit cards:

  • Responsible use of credit cards and avoiding debt accumulation.

• 6.2.3. Investment:

  • Understanding the basics of investment and choosing a strategy corresponding to your needs and risk tolerance.

• 6.2.4. Financial planning:

  • Financial planning and budget drawing up to control your finances.

6.3. Fraud protection: beware of deception and maintain financial security

• 6.3.1. Do not transmit personal information:

  • Do not transmit personal information, such as a passport number, bank card or PIN code, strangers.

• 6.3.2. Beware of dubious sentences:

  • To beware of dubious sentences and not to believe the promises of easy enrichment.

• 6.3.3. Check documents:

  • Carefully check the documents before signing them.

• 6.3.4. Contact the police:

  • Contact the police in case of suspicion of fraud.

6.4. Legal training: will, power of attorney, medical documents

• 6.4.1. Customing of a will:

  • Drawing a will to determine how your assets will be distributed after death.

• 6.4.2. Power of attorney:

  • Registration of a power of attorney to appoint a person who will make decisions on your behalf if you cannot do this.

• 6.4.3. Preparation of medical documents:

  • Preparation of medical documents, such as a medical card and an insurance policy.

6.5. Medical service rights: knowledge and use of insurance policies

• 6.5.1. Studying the terms of the insurance policy:

  • Studying the terms of the insurance policy and knowledge of their rights to medical care.

• 6.5.2. The choice of a doctor:

  • The choice of a doctor corresponding to your consumption