Elderly health: how to maintain activity and vigor

Elderly health: how to maintain activity and vigor

I. Physical health: cornerstone of longevity and quality of life

A. Motor activity: fountain of youth and energy

1. The importance of regular exercises: Regular physical exercises are not just a way of maintaining a physical shape, but also a powerful tool for maintaining cognitive functions, improving the mood and preventing of chronic diseases. With age, the muscle mass naturally decreases (sarcopenia), which leads to a decrease in strength, endurance and mobility. Exercises help slow down this process and even turn it back. They also stimulate blood circulation, improve the work of the cardiovascular system and strengthen the bones, reducing the risk of osteoporosis and fractures. In addition, physical activity helps to control weight, which is an important factor in the prevention of type 2 diabetes, cardiovascular diseases and some types of cancer. Psychologically, endorphins, natural antidepressants that improve mood and reduce stress levels release exercises.

2. Types of exercises recommended by older people: The choice of the type of exercise should be adapted to the individual needs and capabilities of each person. It is important to consider the level of physical training, the presence of chronic diseases and personal preferences.

   a. Aerobic exercises (cardio): Aerobic exercises, such as walking, swimming, cycling and dancing, improve the work of the cardiovascular system, increase endurance and help control weight. They also stimulate blood circulation in the brain, improving cognitive functions. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week, or 75 minutes a week with high intensity. This time can be divided into small periods for 10-15 minutes a day.

   b. Power exercises: Power exercises help strengthen muscles and bones, improve balance and reduce the risk of falls. They also contribute to an increase in metabolism, which helps to control weight. Power exercises can be performed using dumbbells, elastic tapes, own weight (for example, squats, push -ups from the wall) or special simulators. It is recommended to engage in strength exercises at least twice a week, working on all the main muscle groups.

   c. Flexibility exercises: Flexibility exercises, such as stretching and yoga, help improve the range of movements in the joints, reduce the risk of injuries and reduce muscle pain. They also help to relax and relieve stress. It is recommended to perform flexibility exercises daily or several times a week.

   d. Exercise of balance: Equilibrium exercises, such as standing on one leg, walking in a straight line and tai-chi, help improve coordination and reduce the risk of falls. The falls are one of the main causes of injuries in the elderly, so maintaining good balance is extremely important. It is recommended to perform equilibrium exercises daily or several times a week.

3. Safety in sports: Before you start playing sports, you need to consult a doctor, especially if you have any chronic diseases. It is important to start with small loads and gradually increase their intensity. It is necessary to use suitable shoes and clothes, as well as drink enough water during class. It is important to listen to your body and stop the exercise if you feel pain or discomfort. It is advisable to play sports under the guidance of an experienced instructor who can adapt the training program for your individual needs.

4. How to overcome barriers to physical activity: Many elderly people are faced with various barriers that prevent them from playing sports. These can be physical restrictions, lack of motivation, fear of injury or lack of information on how to train safely and effectively.

   a. Physical restrictions: If you have any physical restrictions, such as arthritis or back pain, it is important to choose exercises that do not exacerbate your condition. You may need a consultation with a physiotherapist or ergotherapist who will help you develop an individual training program.

   b. Lack of motivation: If it is difficult for you to motivate yourself to play sports, try to find a training partner or join the health group. To play sports with other people can be more fun and motivate you to achieve your goals.

   c. Fear of injury: If you are afraid to get an injury, start with small loads and gradually increase their intensity. It is important to use suitable shoes and clothes, as well as listen to your body.

   d. Disadvantage of information: If you do not know how to train safely and effectively, consult a doctor or fitness instructor. They can provide you with the necessary information and help you develop an individual training program.

B. Proper nutrition: the basis of good health and active longevity

1. Changes in food needs with age: With age, the metabolism slows down, and the body requires less calories. However, the need for certain nutrients, such as protein, calcium, vitamin D and vitamin B12, may increase. It is important to adapt your diet to these changes in order to maintain health and prevent nutrient deficiency.

2. The basic principles of a healthy diet for the elderly: Healthy nutrition for the elderly should be varied, balanced and contain a sufficient amount of nutrients. It is important to consume a lot of fruits, vegetables, whole grain products, low -fat protein and healthy fats.

   a. Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. It is recommended to use at least five portions of fruits and vegetables per day. Choose fruits and vegetables of different colors to get a wide range of nutrients.

   b. Whole grain products: All -grain products, such as oatmeal, brown rice, whole grain bread and pasta, contain a lot of fiber, which helps maintain the normal blood sugar, reduces cholesterol levels and improves digestion.

   c. Low -fat protein: Protein is necessary to maintain muscle mass, strengthen the immune system and restore tissues. Good sources of low -fat protein include chicken without skin, fish, legumes, tofu and low -fat dairy products.

   d. Healthy fats: Healthy fats, such as omega-3 fatty acids contained in fatty fish, nuts and seeds, are useful for the health of the heart and brain. Try to avoid saturated and trans fats, which are found in fatty meat, fried foods and processed foods.

3. Important nutrients for the elderly:

   a. Protein: As already mentioned, protein is necessary to maintain muscle mass and overall health. Older people need more protein than young people to compensate for the age -related decrease in muscle mass.

   b. Calcium and vitamin D: Calcium and vitamin D are necessary for the health of bones and the prevention of osteoporosis. Older people often experience vitamin D, since their skin synthesizes it worse under the influence of sunlight. It is recommended to consume products rich in calcium and vitamin D, such as dairy products, enriched products and additives.

   c. Vitamin B12: Vitamin B12 is necessary for the health of the nervous system and blood formation. With age, the body’s ability to absorb vitamin B12 from food can decrease. It is recommended to consume products enriched with vitamin B12, or take additives.

   d. Fiber: Fiber helps maintain the normal blood sugar levels, reduces cholesterol and improve digestion. Elderly people often experience digestive problems, so the use of a sufficient amount of fiber is especially important.

   e. Water: With age, a feeling of thirst can decrease, so older people often do not receive enough fluid. Dehydration can lead to various health problems, such as constipation, dizziness and fatigue. It is recommended to drink at least 8 glasses of water per day.

4. How to overcome the difficulties in nutrition: Many elderly people are faced with difficulties in nutrition, such as a decrease in appetite, problems with chewing and swallowing, financial restrictions and social insulation.

   a. Reduced appetite: If your appetite has decreased, try to eat in small portions several times a day. Choose the products that you like and which is easy to chew.

   b. Problems with chewing and swallowing: If you have problems with chewing and swallowing, try eating soft and mashed food. Consult a doctor or speech therapist to get recommendations on nutrition and exercises.

   c. Financial restrictions: If you have financial restrictions, contact local organizations that provide assistance in food, such as grocery banks and food delivery programs.

   d. Social isolation: If you feel lonely and isolated, try lunch with friends or family. Join the health groups or visit public centers where you can communicate with other people and receive support.

C. Sleep: Elixir of youth and recovery

1. Changes in sleep mode with age: With age, the structure of sleep changes. Older people often sleep less, often wake up at night and experience difficulties with falling asleep. These changes can be caused by various factors such as hormonal changes, chronic diseases, medication and stress.

2. The importance of enough sleep for health: A sufficient sleep is necessary for health and well -being at any age, but is especially important for the elderly. During sleep, the body is restored and renewed. The lack of sleep can lead to various health problems, such as a decrease in cognitive functions, the weakening of the immune system, an increase in the risk of cardiovascular diseases and depression.

3. Sleep advice:

   a. Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend to regulate your biological rhythm.

   b. Create a calm sleeping atmosphere: Make sure your bedroom is quiet, dark and cool. Use dense curtains, bears or fan to block noise and light.

   c. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Try to avoid their use a few hours before bedtime.

   d. Play sports regularly: Regular physical exercises can improve sleep. However, avoid intensive training immediately before bedtime.

   e. Relax before going to bed: Take a warm bath, read the book or listen to calm music to relax before bedtime.

   f. Avoid daytime sleep: Daytime sleep can break the night sleep. If you need to take a nap, try to limit sleep time up to 30 minutes and not sleep in the afternoon.

   g. Consult a doctor: If you have serious sleep problems, consult a doctor. He can prescribe medicines for you or recommend other treatment methods.

D. Regular medical examinations: the key to timely diagnosis and treatment

1. The importance of preventive examinations: Regular medical examinations allow you to identify diseases in the early stages when they are easier to treat. They also help to monitor the state of health and timely adjust the lifestyle.

2. Recommended examinations for the elderly: The list of recommended examinations for the elderly depends on the age, gender, medical history and lifestyle. However, as a rule, the following examinations are recommended:

   a. Measurement of blood pressure: High blood pressure is a risk factor for cardiovascular diseases. It is recommended to measure blood pressure regularly, at least once a year.

   b. Blood test for cholesterol: A high cholesterol level is also a risk factor for cardiovascular diseases. It is recommended to regularly take a blood test for cholesterol.

   c. Blood test for sugar: A high blood sugar may be a sign of diabetes. It is recommended to regularly take a blood test for sugar, especially if you have risk factors for diabetes.

   d. Cancer screening: It is recommended to undergo screening for cancer in accordance with the recommendations of your doctor. Cancer screening may include mammography, colonoscopy, papa test and other examinations.

   e. Bone assessment: It is recommended to undergo densitometry (measurement of bone density) to detect osteoporosis.

   f. Testing vision and hearing: Regular visions of vision and hearing help to identify problems in the early stages and correct them in a timely manner.

   g. Vaccination: It is recommended to undergo vaccination against influenza, pneumococcal infection and other diseases.

3. Discussion with a doctor of personal problems and questions: During a medical examination, it is important to discuss with the doctor all your problems and issues regarding health. Feel free to ask questions about medicines, side effects, diet, physical exercises and other aspects of your health.

II. Cognitive health: maintaining the acuteness of the mind and clarity of thinking

A. The importance of brain stimulation: Just as physical exercises strengthen the body, cognitive exercises support the health of the brain. Brain stimulation helps to maintain sharpness of the mind, improves memory and attention, and also reduces the risk of dementia.

B. Ways to maintain cognitive functions:

1. New training: Training in the new is one of the best ways to stimulate the brain. This can be the study of a foreign language, the development of a new skill, for example, games on a musical instrument, or studying a new subject, for example, history or science.

2. Reading: Reading is a great way to expand the horizons, improve vocabulary and develop critical thinking. Read books, newspapers, magazines or online glasses on topics that interest you.

3. Solving puzzles and crosswords: Sulking puzzles and crosswords helps improve memory, attention and logical thinking.

4. Games: Games, such as chess, checkers, card games and video games, can stimulate the brain and improve cognitive functions.

5. Communication: Communication with other people is an important aspect of maintaining cognitive health. Communicate with friends, family, colleagues or community members. Participate in conversations, share ideas and learn something new.

6. Trips: Traveling is a great way to expand the horizons, learn something new about other cultures and stimulate the brain.

7. Volunteering: Volunteering is a great way to contribute to society, communicate with other people and feel useful.

C. Prevention of cognitive reduction:

1. Control over blood pressure, cholesterol and blood sugar: High blood pressure, high cholesterol and high blood sugar are risk factors of cognitive decline. Control these indicators and take measures to normalize them.

2. Healthy nutrition: Healthy nutrition, rich in fruits, vegetables, whole grain products and low -fat protein, is useful for brain health.

3. Regular physical exercises: Regular physical exercises improve blood circulation in the brain and stimulate the growth of new nerve cells.

4. Sufficient sleep: A sufficient sleep is necessary for the health of the brain and maintaining cognitive functions.

5. Avoid smoking and excessive alcohol use: Smoking and excessive alcohol consumption can harm the brain and increase the risk of cognitive decline.

6. Reducing stress: Chronic stress can damage the brain and increase the risk of cognitive decline. Take measures to reduce stress, such as meditation, yoga or communication with friends and family.

D. When to consult a doctor: If you have noticed signs of cognitive decline in your loved one, such as forgetfulness, difficulties with concentration of attention, speech problems or changes in behavior, consult a doctor. Early diagnosis and treatment can help slow down the progression of the disease.

III. Psychological health: preservation of optimism and mental balance

A. The importance of emotional well -being: Emotional well -being plays an important role in the general health and quality of the life of older people. Maintaining a positive mood, stress management and the development of social ties help to cope with life difficulties and maintain mental balance.

B. Factors affecting the psychological health of older people:

1. Loss of loved ones: The loss of loved ones is one of the most difficult life situations that older people face. It is important to afford to experience grief and seek support for friends, family or specialists.

2. Loneliness and social isolation: Loneliness and social isolation can negatively affect psychological health. It is important to maintain social relations, participate in public events and find new methods of communication.

3. Chronic diseases and disability: Chronic diseases and disability can lead to pain, limiting mobility and deterioration of the quality of life. It is important to receive adequate treatment and rehabilitation, as well as look for ways to cope with restrictions.

4. Financial difficulties: Financial difficulties can cause stress and anxiety. It is important to plan your budget and seek help from social services if necessary.

5. Fear of death: The fear of death is a natural feeling that can intensify with age. It is important to talk about your fears and find ways to cope with them.

C. Ways to maintain psychological health:

1. Maintaining social ties: Maintaining social ties is one of the most important ways to maintain psychological health. Communicate with friends, family, neighbors or members of the community. Participate in public events, visit interest clubs or volunteer organizations.

2. Active lifestyle: An active lifestyle, including physical exercises and cognitive stimulation, helps to improve mood, reduce stress and maintain psychological health.

3. Positive thinking: Try to think positively and focus on good in life. Thank you for what you have and find reasons for joy.

4. The development of a hobby and interests: The development of a hobby and interests helps to take time, enjoy life and feel useful.

5. Practice of relaxation and meditation: The practice of relaxation and meditation helps to reduce stress, improve sleep and maintain psychological health.

6. Professional help: If you experience serious problems with psychological health, seek professional help to a psychologist or psychotherapist.

D. How to help a loved one experiencing psychological difficulties:

1. Be near and listen: Be next to a loved one and listen to him. Give him the opportunity to express his feelings and fears.

2. Offer support and help: Offer support and help in solving problems. Help him perform everyday tasks, accompany him for medical examinations or just spend time together.

3. Encourage call for professional help: If you think that a loved one needs professional help, encourage him to see a doctor or psychologist.

4. Be patient and understanding: Be patient and understanding. Do not condemn or criticize a loved one. Remember that he needs your support and love.

IV. Social activity: the key to a long and happy life

A. The importance of social ties: Social ties play an important role in the health and well -being of the elderly. They help maintain cognitive functions, improve mood, reduce the risk of depression and increase life expectancy.

B. Advantages of participation in public life:

1. Improving mental health: Participation in public life helps to deal with loneliness and social isolation, improves mood and reduces the risk of depression.

2. Maintaining cognitive functions: Communication with other people stimulates the brain and helps maintain cognitive functions.

3. Improving physical health: Social activity can contribute to a more active lifestyle and improve physical health.

4. Improving self -esteem and self -confidence: Participation in public life helps to feel useful and significant, which increases self -esteem and self -confidence.

5. The ability to share experience and knowledge: Older people have rich experience and knowledge that they can share with others. Participation in public life gives them the opportunity to transfer their knowledge and help others.

C. Ways to remain socially active:

1. Participation in interest clubs and public organizations: Participation in interest clubs and public organizations allows you to communicate with people who share your interests and participate in interesting events.

2. Volunteering: Volunteering is a great way to contribute to society, communicate with other people and feel useful.

3. Visiting public centers and events: Public centers offer a wide range of programs and events for the elderly, including sports, training courses, lectures and concerts.

4. Communication with friends and family: Maintenance with friends and family, visit them, call them or communicate on social networks.

5. Using technologies to maintain ties: Use technologies such as e -mail, Skype or Zoom, to communicate with friends and family living far away.

6. Trips: Traveling is a great way to expand their horizons, get acquainted with new people and remain socially active.

D. Overcoming barriers to social activity:

1. Physical restrictions: If you have physical restrictions, find classes that correspond to your capabilities.

2. Financial difficulties: If you have financial difficulties, contact local organizations that provide free or affordable programs and events for the elderly.

3. Transport problems: If you have transport problems, contact the local services that provide transport for the elderly.

4. Fear of new acquaintances: If you are afraid to get acquainted with new people, start with small steps, such as visiting one event per week or talking with one person per day.

V. Security: creating a comfortable and safe environment

A. The importance of security in the house: Safety in the house is crucial for the health and well -being of the elderly. Falls, fires and other accidents can lead to serious injuries and even death. The creation of a comfortable and safe environment helps to reduce the risk of accidents and maintain independence.

B. Safety measures in the house:

1. Prevention of falls: Falls are one of the main causes of injuries in the elderly.

   a. Eliminate obstacles on the way: Remove carpets, wires and other items that you can stumble about.

   b. Provide good lighting: Set bright lighting in all rooms and corridors.

   c. Use handrails and railing: Set the handrails in the bathroom and the railing on the stairs.

   d. Use non -slip mats: Put non -slip mats in the bathroom and in the kitchen.

   e. Wear comfortable shoes: Wear comfortable shoes with non -slip soles.

2. Fire prevention:

   a. Install smoke detectors: Install smoke detectors on each floor of the house and regularly check their performance.

   b. Do not leave the plate and oven unattended: Never leave the plate and oven unattended during cooking.

   c. Do not smoke in bed: Never smoke in bed.

   d. Check the wiring regularly: Spend the wiring regularly for damage.

   e. Have a plan of evacuation: Develop an evacuation plan in case of fire.

3. Prevention of poisoning:

   a. Keep medicines and household chemicals in an inaccessible place for children: Keep medicines and household chemistry in an inaccessible place for children.

   b. Do not mix different household chemicals: Never mix different household chemicals, as this can lead to the formation of toxic gases.

   c. Improver the room when using household chemicals: Ventate the room when using household chemicals.

   d. Do not store food in damaged packaging: Do not store food in damaged packaging.

4. Ensuring security from criminals:

   a. Install reliable locks on the doors and windows: Install reliable locks on the doors and windows.

   b. Do not open the door to strangers: Do not open the door to strangers.

   c. Do not leave valuable things in a prominent place: Do not leave valuable things in a prominent place.

   d. Install the signaling system: Install the signaling system.

C. Using auxiliary devices and technologies:

1. Harshes and walkers: Harshes and walkers help maintain balance and reduce the risk of falls.

2. Hearing aids: Hearing aids help to improve hearing and maintain social ties.

3. Glasses: Glasses help improve vision and read, write and watch TV.

4. Emergency Call buttons: The emergency call buttons allow you to call help if necessary.

5. Smart houses: Smart houses can help automate many everyday tasks and increase safety.

D. Adaptation of the house to the needs of an elderly person:

1. Installation of ramps and lifts: Installing ramps and lifts allows people with disabilities to move around the house.

2. Expansion of doorways: The expansion of doorways allows people on wheelchairs freely move around the house.

3. Bathroom adaptation: The adaptation of the bathroom includes the installation of handrails, non -slip mats and showers.

4. Installing the adjustable height of the countertops: Installing the adjustable height of the countertops allows people with disabilities to cook and eat comfortably.

VI. Financial planning: ensuring stability and independence

A. The importance of financial planning in old age: In old age, financial planning is crucial for ensuring stability, independence and mental calm. Correct planning allows you to cover the costs of accommodation, medical services, care and other necessary needs.

B. The main aspects of financial planning:

1. Assessment of financial resources: Evaluate all your financial resources, including pensions, social security, savings, investments and real estate.

2. Budget compilation: Make a budget to track your income and expenses. Determine the priorities and reduce unnecessary expenses.

3. Planning of health costs: Health costs can be significant in old age. Plan the costs of medical insurance, medicines, doctors and other medical services.

4. Care planning: If you need care in the future, plan the costs of care at home, in the nursing home or in other institutions.

5. Debt management: If you have debts, develop a plan for repaying debts. Avoid new debts.

6. Inheritance planning: Plan inheriting your property. Make a will and other necessary documents.

C. Search for financial assistance and consultations:

1. Social Security: Contact the local social security bodies for information about available programs and benefits.

2. Pension funds: Contact your pension funds to receive information about your pension payments.

3. Financial consultants: Contact the financial consultant to receive professional financial planning advice.

4. Legal consultations: Contact a lawyer to receive a inheritance planning consultation.

D. Protection against financial fraud:

1. Be careful with strangers: Be careful with strangers who offer you investments or ask to provide personal information.

2. Do not give your personal information by phone or email: Do not give your personal information by phone or email.

3. Regularly check your bank accounts and credit reports: Regularly check your bank accounts and credit reports for suspicious transactions.

4. Report fraud: If you are a victim of financial fraud, inform the police about it.

VII. Consisting for yourself: placement of priorities and satisfaction of your own needs

A. The importance of caring for yourself for health and well -being: Caring for itself is crucial for the health and well -being of the elderly. Caring for yourself allows you to relax, restore strength and maintain emotional balance.

B. Various aspects of leaving for yourself:

1. Physical care:

   a. Regular physical exercises: Regular physical exercises improve mood, reduce stress and maintain physical health.

   b. Healthy nutrition: Healthy nutrition provides the body with the necessary nutrients and supports good health.

   c. Sufficient sleep: A sufficient dream is necessary to restore strength and maintain emotional balance.

   d. Regular medical examinations: Regular medical examinations allow you to identify diseases in the early stages and treat them in a timely manner.

2. Emotional caring for yourself:

   a. The practice of awareness and meditation: The practice of awareness and meditation helps to reduce stress, improve mood and increase self -awareness.

   b. Diary maintenance: Keeping a diary allows you to express your feelings and thoughts and get a deeper understanding of oneself.

   c. Communication with friends and family: Communication with friends and family helps to deal with loneliness and social isolation and maintain emotional balance.

   d. Search for professional assistance: If you experience serious problems with emotional health, seek professional help to a psychologist or psychotherapist.

3. Intellectual care for oneself:

   a. Reading: Reading expands the horizons, improves vocabulary and develops critical thinking.

   b. New training: New learning stimulates the brain and supports cognitive functions.

   c. Solving puzzles and crosswords: Sulking puzzles and crosswords helps improve memory, attention and logical thinking.

   d. Games: Games stimulate the brain and improve cognitive functions.

4. Spiritual care:

   a. Meditation and prayer: Meditation and prayer help to find the inner world and peace.

   b. Visiting religious services: Visiting religious services helps strengthen faith and communicate with other believers.

   c. Communication with nature: Communication with nature helps to relax and feel the connection with something more than ourselves.

   d. Volunteering: Volunteering helps to feel useful and significant and contribute to society.

C. Priority arrangement and time planning:

1. Determine your priorities: Determine your priorities and focus on what is important to you.

2. Plan your time: Plan your time to highlight