Health secrets after 60: how to stay active

1. Physical activity: movement is life after 60

After sixty years, maintaining physical activity becomes not just desirable, but an absolutely necessary condition for maintaining health and quality of life. Regular exercises help strengthen muscles and bones, improve the cardiovascular system, increase the energy level, reduce the risk of chronic diseases and even improve mood and cognitive functions. However, it is important to understand that physical activity at this age should be adapted to individual needs and capabilities, taking into account the state of health and the availability of any restrictions.

1.1. Diversity is the key to success:

Do not focus on one type of activity. A variety of training will help to use different muscle groups, avoid monotony and reduce the risk of injuries. Here are a few options that should be considered:

• Walking: One of the most affordable and safe types of activity. Regular walks in the fresh air improve blood circulation, strengthen the heart and lungs, and also help maintain healthy weight. Start with short walks and gradually increase their duration and intensity. Use the step -up to track your activity and set goals. Consider the possibility of Scandinavian walking, which involves more muscles and provides additional support to the joints.

• Swimming: A great choice for people with joint problems or overweight. Water reduces the load on the joints, allowing you to perform exercises without pain and discomfort. Swimming strengthens the muscles of the whole body, improves the cardiovascular system and increases endurance. Visit the pool regularly and engage in the guidance of an experienced instructor, if necessary.

• Bicycle: Another type of activity with a low load on the joints. Bicycle walks improve blood circulation, strengthen the muscles of the legs and buttocks, and also help maintain healthy weight. Use a bicycle with a comfortable seat and adjustable steering height to avoid discomfort and injuries. Start with short trips through a flat area and gradually increase the distance and complexity of the route.

• Dancing: Not only fun, but also useful! Dancing improve coordination, balance, flexibility and memory. Join the dance group for the elderly or study at home to music. Choose the style that you like and which corresponds to your physical capabilities.

• Yoga and Pilates: These types of exercises help improve flexibility, strength, balance and coordination. They also contribute to relaxation and decrease in stress. Do under the guidance of an experienced instructor who adapts exercises to your individual needs. Avoid exercises that cause pain or discomfort.

• Power training: Strengthening muscles and bones is crucial for maintaining health and functionality after 60 years. Power training helps prevent muscle loss (sarcopenia), which often occurs with age, as well as strengthen the bones and reduce the risk of osteoporosis. Use lightweight or resistance to your own body. Start with a small number of repetitions and gradually increase their number and intensity. Be sure to consult a doctor or physiotherapist before starting strength training.

1.2. Security Rules:

• Consult a doctor: Before starting a new exercise program, be sure to consult a doctor to make sure that it is safe for you.
• Start slowly: Do not try to do too much too quickly. Start with a small number of exercises and gradually increase their intensity and duration.
• Warm up before training: Heating helps to prepare muscles for the load and reduce the risk of injuries. Perform light cardio exercises and stretching for 5-10 minutes before each training.
• Cool after training: Cooling helps the muscles recover after load and reduce the risk of soreness. Perform light stretching for 5-10 minutes after each training.
• Listen to your body: If you feel pain, immediately stop training and rest. Do not ignore the pain, as this can lead to serious injuries.
• Drink enough water: Dehydration can lead to fatigue, muscle cramps and other health problems. Drink enough water before, during and after training.
• Wear comfortable shoes and clothes: Comfortable shoes and clothes will help you feel comfortable during training and reduce the risk of injuries.
• Engage with a friend: Classes with a friend can make training more pleasant and motivating.

1.3. Integration into everyday life:

It is not necessary to allocate a special time for training. You can integrate physical activity in your daily life:

• Go up the stairs instead of an elevator.
• Walk during telephone conversations.
• Make stretching while watching TV.
• Work in a garden or garden.
• Dance to your favorite music.
• Play with grandchildren or children.

2. Proper nutrition: Fuel for active life

After 60 years, proper nutrition plays a key role in maintaining health, energy and well -being. With age, metabolism slows down, and the body requires less calories, but at the same time the need for certain nutrients, such as protein, calcium, vitamin D and vitamin B12, on the contrary, increases. A balanced diet rich in nutrients and antioxidants helps strengthen the immune system, protect against chronic diseases, improve cognitive functions and maintain healthy weight.

2.1. Key principles of healthy diet:

• Variety: Include a variety of foods from all food groups in your diet to get all the necessary nutrients. Eat a lot of fruits, vegetables, whole grain products, low -fat protein and healthy fats.
• Moderation: Control the size of the portions and do not overeat. Pay attention to the feeling of hunger and saturation and eat only when you are really hungry.
• Regularity: Eat food regularly, 3-4 times a day, and avoid passes of meals. This will help maintain a stable blood sugar and avoid overeating in the future.
• Limitation: Limit the consumption of processed products, sugar, salt and saturated fats. These products contain little nutrients and can contribute to the development of chronic diseases.
• Hydration: Drink enough water during the day to maintain hydration of the body. Dehydration can lead to fatigue, headaches and other health problems.

2.2. Important nutrients:

• Protein: It is necessary to maintain muscle mass, strengthen the immune system and restore tissues. Include low -fat meat, poultry, fish, eggs, legumes, nuts and seeds in your diet. The recommended daily protein rate for people over 60 years old is 1-1.2 grams per kilogram of body weight.
• Calcium and vitamin D: It is necessary to maintain the health of bones and teeth and prevent osteoporosis. Include dairy products, green leafy vegetables, enriched products and fish rich in vitamin D in your diet. It is also recommended to take calcium and vitamin D additives, especially if you do not get enough of these nutrients with food. Consult a doctor to determine the optimal dosage.
• Fiber: It is necessary to maintain the health of the digestive system, reduce cholesterol and control the blood sugar. Include whole grain products, fruits, vegetables, legumes and nuts in your diet. The recommended daily fiber is 25-30 grams.
• Vitamin B12: It is necessary for the health of the nervous system and the formation of red blood cells. With age, the body’s ability to absorb vitamin B12 decreases, so it is recommended to take vitamin B12 additives or use products enriched with this vitamin.
• Omega-3 fatty acids: It is necessary for the health of the heart, brain and eyes. Include fatty fish (salmon, sardines, tuna), linseed seeds, walnuts and additives with fish oil in your diet.
• Antioxidants: Protect the cells of the body from damage caused by free radicals. Include fruits, vegetables, berries, tea and coffee in your diet.

2.3. Practical tips:

• Plan your food meals: Plan your food meals in advance to avoid spontaneous and unhealthy solutions.
• Prepare at home: Cooking the house allows you to control the ingredients and the size of the portions.
• Read the labels on products: Pay attention to the content of sugar, salt, fat and calories in products.
• Limit alcohol consumption: Alcohol can negatively affect health and interact with some drugs.
• Consult with a nutritionist: A nutritionist can help you develop an individual food plan that takes into account your needs and preferences.

2.4. Common food problems after 60:

• Reduced appetite: With age, appetite is often reduced, which can lead to insufficient nutrient consumption. Take food in small portions several times a day and choose foods rich in nutrients.
• Problems with chewing and swallowing: Problems with teeth or dry mouth can impede chewing and swallowing food. Choose soft and easily chewed food, such as mashed potatoes, soups and porridge. Moisturizing the oral cavity and consultation with a dentist can also help.
• Medicinal interactions: Some drugs can affect appetite, absorption of nutrients or cause side effects that affect nutrition. Discuss your medicines with a doctor or pharmacist to learn about possible interactions.
• Social isolation: Social isolation can lead to a decrease in appetite and unhealthy nutrition. Try to maintain social ties and eat in the company of other people.

3. Cognitive health: maintaining sharpness of the mind

Maintaining cognitive health after 60 years is an important aspect of general well -being and quality of life. Cognitive functions, such as memory, attention, thinking and speech, can deteriorate with age, but there are ways to slow down this process and even improve cognitive abilities. Active lifestyle, healthy food, social activity and regular mental training can help maintain sharpness of the mind and reduce the risk of dementia.

3.1. Mental training:

Regular mental training helps stimulate the brain and maintain its activity. There are many ways to train the brain, including:

• Reading: Reading books, newspapers and magazines helps to expand the vocabulary, improve memory and attention, as well as stimulate imagination.
• Solution of puzzles and crosswords: Puzzles and crosswords require logical thinking, memory and attention.
• Learning a new language: Learning a new language is a great way to stimulate the brain and improve cognitive functions.
• Game of board games: Board games, such as chess, checkers and a bridge, require strategic thinking and decision making.
• Training in new skills: Training in new skills, such as playing a musical instrument, knitting or drawing, helps stimulate the brain and improve coordination.
• Using online Platforms for brain training: There are many online platforms that offer games and exercises for brain training.

3.2. Social activity:

Social activity helps maintain cognitive health, stimulating communication, exchange of ideas and emotional support. Try to maintain social ties and participate in various events:

• Communicate with friends and family: Regular communication with friends and family helps to maintain an emotional connection and reduces the feeling of loneliness.
• Join clubs and organizations: Introduction to clubs and organizations allows you to do what you love in the company of like -minded people.
• Volunteering: Volunteering helps to feel useful and benefit society.
• Attend cultural events: A visit to cultural events, such as concerts, exhibitions and performances, stimulates the brain and expands the horizons.

3.3. Physical activity:

Physical activity is not only useful for physical health, but also for cognitive. Regular exercises improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions.

3.4. Healthy sleep:

Healthy sleep is necessary to maintain cognitive health. During sleep, the brain processes information received throughout the day, and consolidates the memory. Try to sleep 7-8 hours a day.

3.5. Stress management:

Chronic stress can negatively affect cognitive functions. Learn to manage stress using various methods such as meditation, yoga or tai-chi.

3.6. Nutrition for the brain:

Some foods are especially useful for the brain. Include in your diet:

• Fat fish: Contains omega-3 fatty acids necessary for the health of the brain.
• Berries: Contain antioxidants that protect brain cells from damage.
• Nuts and seeds: Contain vitamin E and other nutrients necessary for the health of the brain.
• Green sheet vegetables: Contain folic acid and other B vitamins necessary for the health of the brain.
• Tea and coffee: Contain caffeine that can improve concentration and attention.

3.7. Regular medical examinations:

Regular medical examinations help to detect and treat diseases that can negatively affect cognitive functions, such as hypertension, diabetes and depression.

3.8. Prevention of head injuries:

Head injuries can increase the risk of cognitive impairment. Wear the helmet during sports and avoid falls.

3.9. Termination of smoking:

Smoking negatively affects blood circulation in the brain and increases the risk of cognitive impairment.

3.10. Alcohol consumption restriction:

Excessive alcohol consumption can damage the brain and increase the risk of cognitive disorders.

4. Emotional health: maintaining a positive mood

Maintaining emotional health after 60 years is of great importance for general well -being and quality of life. With age, various emotional challenges can arise, such as the loss of loved ones, a change in social status, a deterioration in health and financial difficulties. However, there are strategies and methods that help maintain a positive mood, cope with stress and maintain emotional stability.

4.1. Acceptance of changes:

The adoption of changes associated with age is an important step towards maintaining emotional health. Lost out that some things are inevitably changing, and focus on what you can control.

4.2. Maintaining social ties:

Maintaining social ties with friends, family and other people helps reduce the feeling of loneliness and isolation, which can negatively affect emotional health. Regularly communicate with loved ones, participate in social events and join clubs and organizations.

4.3. Stress management:

Learn to manage stress using various methods such as meditation, yoga, tai-chi, deep breathing and relaxation. Chronic stress can negatively affect emotional health and lead to depression and anxiety.

4.4. Expression of emotions:

Do not suppress your emotions. Express your feelings in a healthy way, for example, through a conversation with a trusted person, keeping a diary, drawing or other creative classes.

4.5. Caring for yourself:

Give time to care about yourself. Physical exercises regularly, eat correctly, get enough sleep and do what you like.

4.6. Search for meaning in life:

Find the meaning in life, doing what you like and that brings you satisfaction. It can be work, hobbies, volunteering or help to other people.

4.7. Positive thinking:

Try to think positively and focus on the good. Avoid negative thoughts and beliefs that can undermine your emotional health.

4.8. Gratitude:

Be grateful for what you have. Regularly remember good things in your life and express gratitude for them.

4.9. Forgiveness:

Forgive yourself and others for past mistakes and resentment. Do not keep an insult, as this can negatively affect your emotional health.

4.10. Recourse:

If you experience serious emotional problems, do not hesitate to seek help from a psychologist or psychiatrist. Professional assistance can be very effective in overcoming emotional difficulties.

5. Regular medical examinations: prevention is the best medicine

Regular medical examinations are an important part of maintaining health after 60 years. With age, the risk of developing various diseases, such as cardiovascular diseases, cancer, diabetes and osteoporosis, increases. Regular medical examinations help to identify these diseases in the early stages when they are more effectively treated.

5.1. General inspection:

Regular general examination with a doctor should include:

• Measurement of blood pressure: High blood pressure is a risk factor for cardiovascular diseases.
• Cholesterol level check: A high cholesterol level is also a risk factor for cardiovascular diseases.
• Checking blood sugar levels: A high blood sugar may indicate diabetes.
• Checking weight and body weight (BMI): Excess weight or obesity increase the risk of various diseases.
• Visual and hearing verification: With age, vision and hearing can worsen.
• Checking the condition of the skin: Skin cancer is more common in people over 60 years old.

5.2. Cancer screening:

Cancer screening helps to detect cancer in the early stages when it is more effectively treated. Recommended screening tests for cancer for people over 60 include:

• Mammography: For women to detect breast cancer.
• Colonoscopy: For men and women to detect cancer of the colon.
• PSA analysis: For men to detect prostate cancer.
• Low -like computed tomography (CT) of the lungs: For smokers with high experience or who quit smoking in the last 15 years to detect lung cancer.

5.3. Vaccination:

Vaccination helps to protect against infectious diseases that can be especially dangerous for people over 60 years old. Recommended vaccines for people over 60 include:

• Flu vaccine: Annually.
• Vaccine against pneumococcal infection: On the recommendation of a doctor.
• Vaccine against enclosing lichen: Once.
• Vaccine against tetanus, diphtheria and pertussis (TDAP): Once, then revaccination against tetanus and diphtheria (TD) every 10 years.

5.4. Other examinations:

Depending on the state of health and the availability of risk factors, the doctor may recommend other examinations, such as:

• Densitometry: To identify osteoporosis.
• Electrocardiogram (ECG): To identify heart disease.
• Ultrasound examination (ultrasound): For examining various organs.

5.5. Discussion with a doctor:

It is important to regularly discuss your health status with the doctor, as well as issues of nutrition, physical activity, sleep and emotional well -being. The doctor can give individual recommendations for maintaining health and prevention of diseases.

6. Financial Department: ensuring financial security

Ensuring financial security after 60 years is an important aspect of general well -being and tranquility. With age, various financial challenges can arise, such as retirement, increase the costs of healthcare and a decrease in income. However, there are strategies and methods that help manage finances, ensure financial stability and plan the future.

6.1. Budget planning:

The compilation of the budget helps to monitor income and expenses, to identify areas where you can save, and plan the future. Regularly review your budget and adapt it to changing circumstances.

6.2. Debt management:

Avoid debt accumulation, especially credit cards. If you have debts, develop a repayment plan and adhere to it.

6.3. Savings and investments:

Start saving money for retirement as early as possible. Invest your savings in various assets, such as shares, bonds and real estate to diversify risks and increase profitability.

6.4. Insurance:

Provide yourself with a sufficient insurance coating, including medical insurance, life insurance and real estate insurance. Insurance will help protect you from financial losses in case of illness, accident or natural disaster.

6.5. Inheritance planning:

Make a will and other documents on the planning of the inheritance to determine how your property will be distributed after death. This will help to avoid disputes between heirs and ensure the financial security of your family.

6.6. Consultation with a financial consultant:

Contact your financial consultant for help, who can help you develop an individual financial plan that takes into account your needs and goals.

6.7. Beware of scammers:

Be careful with financial scammers who can try to deceive you and steal your money. Do not trust strangers and do not share your personal information by phone or on the Internet.

6.8. State programs:

Learn about state programs that can provide you with financial assistance, such as social security, Medicare and Medicaid.

6.9. Pension work:

Consider the possibility of retirement to increase your income and remain active. It can be a part -time job, freelance or consultation.

6.10. Financial literacy training:

Increase your financial literacy by reading books and articles about finances, attending seminars and consultations. The more you know about finances, the better you can manage your money and ensure your financial security.

7. Safety at home: Prevention of falls and injuries

Ensuring the safety of the house after 60 years is an important aspect of maintaining health and preventing injuries. With age, the risk of falls and other accidents at home increases, which can lead to serious consequences. However, there are simple measures that can be taken to make your home safer and reduce the risk of injuries.

7.1. Elimination of dangers:

Eliminate all the dangers that can lead to falls, such as:

• Scattered carpets and rugs: Fasten the carpets and rugs with tape or remove them completely.
• The mess on the floor: Remove all floor items, such as wires, toys and shoes.
• Bad lighting: Set bright lighting in all rooms, especially in corridors, stairs and bathrooms.
• Unstable furniture: Make sure that all the furniture is stable and does not stagger.
• Slippery floor: Use non -slip mats in the bathroom and in the kitchen.

7.2. Installation of handrails:

Set the handrails in the bathroom, toilet and on the stairs to provide additional support.

7.3. Using auxiliary means:

Use auxiliary products such as a cane or walker if you have problems with equilibrium or walking.

7.4. Clothes and shoes:

Wear comfortable clothes and shoes on non -slip soles. Avoid wearing long clothes that can interfere when walking.

7.5. Regular vision checks and hearing:

Check your vision and hearing regularly, as vision and hearing deterioration can increase the risk of falls.

7.6. Medicines:

Discuss with your doctor all the drugs that you take, as some drugs can cause dizziness or drowsiness and increase the risk of falls.

7.7. Training of family members:

Teach your family members of your family and ask them to help you maintain security in the house.

7.8. Installation of a warning system:

Install the warning system so that you can cause assistance in the event of a fall or other accident.

7.9. Exercise:

Physical exercises regularly to improve balance, strength and coordination.

7.10. Risk assessment:

Assess the risks in your home to identify all potential dangers and take measures to eliminate them. You can seek help from a house safety specialist.

8. Adaptation of the house: creating a comfortable and functional space

Adaptation of a house after 60 years can significantly increase comfort, functionality and safety of residence. With age, various restrictions in movement, vision and hearing may arise, which make it difficult to fulfill everyday tasks. Adaptation of the house allows you to create a space that corresponds to the needs of an elderly person and helps him to remain independent and active as long as possible.

8.1. The basic principles of adaptation:

• Accessibility: Provide easy access to all rooms and amenities in the house.
• Safety: Eliminate all the dangers that can lead to falls and injuries.
• Comfort: Create a cozy and comfortable space in which it is nice to be.
• Functionality: Optimize the space to complete everyday tasks.
• Independence: Let the elderly be independent and independent as long as possible.

8.2. Adaptation of various zones at home:

• Entrance area: Install a ramp or lift to provide easy access to the house. Provide good lighting and set handrails.
• Corridors: Remove all obstacles and set handrails along the walls. Provide good lighting.
• Living room: Choose convenient and stable furniture. Install adjustable lighting. Make sure the TV and other devices are easily available and controlled.
• Kitchen: Organize the workspace so that everything you need is at hand. Install the countertops and shelves adjustable in height. Use light and comfortable dishes.
• Bathroom: Set the handrails in the bathroom, toilet and soul. Use non -slip mats. Consider the possibility of installing a shower without a pallet or bath with a door. Raise the height of the toilet.
• Bedroom: Choose a convenient and stable bed. Install the nightlight next to the bed. Make sure the cabinet and chest of drawers are easily available.
• Ladder: Install handrails on both sides of the stairs. Provide good lighting. Consider the possibility of installing a lift for the stairs.

8.3. Using technology:

Use modern technologies to increase comfort and safety at home:

• Smart houses: Install the system of a smart house to control lighting, heating, ventilation and safety.
• Warning systems: Install the system of warning about falls and other accidents.
• CCTV: Install a video surveillance system to increase the safety of the house.
• Medical devices: Use medical devices such as tonometers and glucometers to monitor your health.

8.4. Consultation with a specialist:

Contact the help of a house adaptation specialist who can help you develop an individual adaptation plan that takes into account your needs and features of your home.

8.5. Financial help:

Learn about state and local programs that can provide you with financial assistance to adapt the house.

9. Maintenance of relations: the importance of social ties

Maintaining relationships after 60 years plays an important role in emotional and physical health. Social ties help reduce the feeling of loneliness, depression and anxiety, and also increase self -esteem and self -confidence. Strong relationships with family, friends and other people contribute to an active lifestyle and improve the quality of life.

9.1. Maintaining communication with the family:

Maintain in touch with your family, regularly communicate with children, grandchildren and other relatives. Attend family events, call the phone and send messages.

9.2. Maintaining friendship:

Support for friendship with your friends, meet them, spend time together and share your thoughts and feelings.

9.3. Dating with new people:

Do not be afraid to get acquainted with new people, join clubs, organizations and interest groups. Participate in social events and volunteers.

9.4. Using technology:

Use modern technologies to maintain communication with friends and family, send emails, use social networks and video calls.

9.5. Participation in public life:

Participate in the public life of your city or village, attend local events, vote in the elections and engage in volunteer activities.

9.6. Support for others:

Offer your help and support to other people, this will help you feel useful and necessary.

9.7. Forgiveness and acceptance:

Farewell to other people for their mistakes and accept them as they are. Do not keep a grudge, as this can negatively affect your relationship.

9.8. Respect and understanding:

Respect and understand the point of view of other people, even if it differs from yours. Listen carefully and do not interrupt.

9.9. Positive communication:

Communicate positively and avoid negative conversations. Support other people and express your gratitude.

9.10. Help search:

If you have problems in relationships, do not hesitate to seek help from a psychologist or family consultant.

10. Continuous training: brain stimulation and expansion of horizons

Continuous training after 60 years has many advantages for cognitive health, emotional well -being and quality of life. Training helps stimulate the brain, improve memory and attention, expand their horizons and remain active and involved in life.

10.1. Advantages of continuous training:

• Improving cognitive functions: Training helps stimulate the brain and improve memory, attention and thinking