How to maintain health after 50: the main tips

Physical health: Movement is life

A fifty -year -old line is not a sunset of physical activity, but the ability to reconsider and adapt your training in order to maintain the health and vigor of the spirit for many years. The key factor is regularity and diversity.

1. Aerobic loads: Caring for the heart and vessels.

Aerobic exercises, such as walking, swimming, cycling and dancing, strengthen the cardiovascular system, reduce blood pressure, improve cholesterol and help control weight. At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic activity per week are recommended. Divide this time into several short sessions (for example, 30 minutes five times a week) for greater efficiency and convenience.

Walking: Start with short walks and gradually increase the distance and speed. Use trekking sticks for additional support and load on the upper body.
Swimming: A great option for people with pain in the joints, as water reduces the load on the musculoskeletal system. Diversify swimming styles for training different muscle groups.
Cycling: Suitable for all levels of preparation. Select a suitable bicycle (city, mountain, highway) and route. Use the helmet and other protective equipment.
Dancing: A fun and effective way to improve coordination, balance and flexibility. Find a suitable dance studio or work at home in video tutorials.
Scandinavian walking: It involves more muscles than ordinary walking, through the use of special sticks. Improves posture and reduces the load on the joints.

Important: Before starting any new training program, consult a doctor, especially if you have any chronic diseases.

2. Power training: strengthening muscles and bones.

With age, muscle mass and bone density are naturally reduced. Power training helps to slow down this process, strengthen muscles, improve posture, reduce the risk of osteoporosis and increase overall strength and endurance.

Working with your own weight: Push -ups, squats, lunges, bar – excellent exercises for starters. Gradually increase the number of repetitions and approaches.
Using dumbbells and weights: Allows you to purposefully work out various muscle groups. Start with light weights and gradually increase the load.
Classes on simulators: Provide the controlled load and safety. Suitable for people with limited mobility or after injuries.
Pilates and Yoga: Improve strength, flexibility and coordination, and also help to relax and relieve stress.

It is recommended to engage in strength training 2-3 times a week, studying all the main muscle groups.

3. Flexibility and balance: prevention of injuries and preserving mobility.

Flexibility and balance play an important role in maintaining mobility and preventing injuries, especially with age. Regular stretching and balance exercises will help maintain the amplitude of movements, improve coordination and reduce the risk of falls.

Stretching: Perform stretching after each training or on some days. Lying in each position for 15-30 seconds, avoiding sudden movements and pain.
Yoga and Pilates: Great options for improving flexibility and balance, as well as for relaxing and relieving stress.
Tai-you: Chinese martial art, which combines smooth movements, concentration and breathing exercises. Improves balance, coordination and flexibility.
Balance Exercise: Standing on one leg, walking in a straight line, using a balancing pillow or board.

4. Active lifestyle: movement in everyday life.

It is not necessary to spend hours in the gym to stay active. Integrate the movement in your daily life:

Go up the stairs instead of an elevator.
Walk on foot or ride a bicycle on business.
Take breaks in work to stretch and reach out.
Engage in gardening or garden.
Play with grandchildren or pets.

5. Regular medical examinations:

Do not neglect regular visits to the doctor. Early identification and treatment of diseases can significantly improve the quality of life and extend it.

Checking blood pressure.
Blood test for cholesterol and sugar.
Mammography (for women).
Checking the prostate gland (for men).
Colonoscopy.
Checking vision and hearing.
Densitometry (bone density assessment).

Nutrition: Health and Longevity foundation

Proper nutrition plays a key role in maintaining health after 50 years. With age, metabolism slows down, so it is important to choose products rich in nutrients, and limit the consumption of calories.

1. Balanced diet: the key to optimal health.

The balanced diet should include all the main groups of products:

Fruits and vegetables: At least five servings per day. We are rich in vitamins, minerals, fiber and antioxidants.
Grain products: Whole grain bread, cereals, pasta. Provide the body with energy and fiber.
Protein: Low -fat meat, poultry, fish, eggs, legumes, nuts. It is necessary for the construction and restoration of fabrics.
Dairy products: Milk, yogurt, cheese. Rich in calcium necessary for the health of bones. (Choose low -fat or with low fat content options).
Useful fats: Avocado, olive oil, nuts, seeds, oily fish. It is necessary for the health of the heart and brain.

2. Special attention to certain nutrients:

Calcium and vitamin D: It is necessary for the health of bones and the prevention of osteoporosis. Get from food (dairy products, green vegetables, fatty fish) or take additives on the recommendation of a doctor.
Vitamin B12: With age, the assimilation of vitamin B12 can worsen. Get from food (meat, fish, eggs) or take additives.
Omega-3 fatty acids: Important to the health of the heart and brain. Contained in fatty fish (salmon, sardins, macrel), flax seed, walnuts.
Fiber: Improves digestion, reduces cholesterol and helps control weight. Contained in fruits, vegetables, grain products, legumes.
Protein: Supports muscle mass and function.

3. Limit consumption:

Saturated and trans fats: Contained in fatty meat, dairy products of high fat content, fried foods, pastries. Increase cholesterol and increase the risk of cardiovascular diseases.
Sahar: Contained in sweet drinks, sweets, baking. It can lead to weight gain, the development of diabetes and other diseases.
Salt: Increases blood pressure. Limit the consumption of processed products, salted appetizers and use less salt when cooking.
Alcohol: Moderate drinking of alcohol (no more than one drink per day for women and no more than two for men) can be useful for heart health, but alcohol abuse can lead to serious health problems.

4. Correct diet:

Regular meals: Do not miss breakfast, lunch and dinner. Brighten between meals if you feel hunger.
Chew food thoroughly: This improves digestion and helps to get enough of less food.
Drink enough water: Supports hydration of the body and improves digestion.
Prepare food at home: This allows you to control the ingredients and portions.

5. Dietary supplements:

Before taking any dietary supplements, consult a doctor. Some additives can interact with medicines or be harmful to health.

Mental health: Caring for mind and soul

Mental health is as important as physical. After 50 years, many people are faced with various life changes, such as retirement, the death of loved ones, health problems. It is important to learn how to cope with stress, maintain a positive attitude and maintain social ties.

1. Stress management:

Chronic stress can negatively affect health, increasing the risk of cardiovascular diseases, depression and other problems.

Relaxation techniques: Meditation, yoga, deep breathing, progressive muscle relaxation.
Physical activity: Exercises help reduce stress and improve mood.
Hobbies and hobbies: Take a pleasure that brings you.
Communication with friends and family: Support for loved ones helps to cope with stress.
Professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

2. Maintenance of cognitive functions:

With age, cognitive functions can deteriorate. It is important to maintain the brain active in order to maintain clarity of mind and memory.

Learn the new: Learn foreign languages, play musical instruments, give books, attend lectures.
Solve crosswords and puzzles: This helps to train memory and logical thinking.
Play board games: Chess, checkers, backgammon are excellent ways to stimulate mental activity.
Support social ties: Communication with other people helps maintain cognitive functions.
Proper nutrition and physical activity: Important to brain health.

3. Social activity:

Social isolation can lead to depression, anxiety and other health problems. It is important to maintain social ties and participate in public life.

Spend time with friends and family.
Enter clubs and interest organizations.
Engage in volunteer activities.
Attend cultural events.
Use social networks to stay in touch with other people.

4. Positive attitude:

A positive attitude helps to cope with stress, improves mood and improves the quality of life.

Focus on the positive aspects of life.
Express gratitude for what you have.
Surround yourself with positive people.
Smile more often.
Take a joy that brings you.

5. Self -realization:

The search for the meaning of life and the realization of their potential can bring satisfaction and happiness.

Determine your goals and priorities.
Do what you wonder.
Help other people.
Develop your talents and abilities.
Do not be afraid to try new things.

Sleep: Restoration and rejuvenation

High -quality sleep is necessary for physical and mental health. With age, sleep can become less deep and intermittent. It is important to create conditions for a healthy sleep and, if necessary, see a doctor.

1. Observe sleep mode:

Go to bed and wake up at the same time every day, even on the weekend.

2. Create comfortable sleeping conditions:

Dark, quiet and cool room.
Convenient mattress and pillow.
Avoid using electronic devices before bedtime.

3. Limit the consumption of caffeine and alcohol before bedtime:

Caffeine and alcohol can disrupt sleep.

4. Physical activity during the day:

Physical activity helps to improve the quality of sleep, but do not do it immediately before bedtime.

5. Relax before bedtime:

Take a warm bath, read a book or listen to music.

6. Consult a doctor if you have problems with sleep:

Insomnia can be a sign of a serious disease.

Eye health: vision care

With age, vision may worsen. It is important to regularly visit an ophthalmologist and observe the rules of visual hygiene.

1. Regular examinations by an ophthalmologist:

Allow you to identify and treat eye diseases in the early stages.

2. Protection of the eyes from ultraviolet radiation:

Wear sunglasses with protection from UVA and UVB rays.

3. Proper lighting:

Provide sufficient lighting when reading and working at a computer.

4. Rest for the eyes:

Take breaks every 20 minutes when working at a computer or reading. Look at objects at a distance of at least 6 meters.

5. Proper nutrition:

Use products rich in vitamins A, C and E, as well as lutein and zeaxantin.

Health of teeth and gums: maintaining a smile

Health of teeth and gums is important for overall health. With age, the risk of caries, periodontitis and other diseases increases.

1. Regular brushing tooths:

Bright your teeth twice a day with fluorine -containing toothpaste.

2. Using tooth thread:

Remove the dentition and the remaining food between the teeth.

3. Visiting a dentist:

Visit the dentist at least twice a year for professional brushing and inspection.

4. Proper nutrition:

Limit the consumption of sweet and sour products.

5. Refusal of smoking:

Smoking increases the risk of gum diseases and other health problems.

Additional tips:

Refuse smoking: Smoking is one of the main risk factors for the development of many diseases.
Limit alcohol use: Alcohol abuse can lead to serious health problems.
Maintain healthy weight: Excess weight increases the risk of developing cardiovascular diseases, diabetes and other problems.
Travel and explore the world: New impressions help maintain the youth of the soul and body.
Be active and enjoy life: It is important to remember that 50 years is only the beginning of a new stage of life, full of possibilities and joy.

These tips will help you maintain the health and vigor of the spirit after 50 years. It is important to remember that each person is unique, so it is necessary to adapt these recommendations to their individual needs and capabilities. Consult a doctor to develop an individual healing plan that will take into account your features and health status. Caring for yourself is the best contribution to your future!