How to remain active and healthy after 60

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How to remain active and healthy after 60: Complete guidance

Content:

Part 1: Physical activity – Health foundation

  1. Advantages of physical activity after 60:
    • 1.1 Improving cardiovascular health
    • 1.2 Strengthening bones and muscles
    • 1.3 maintaining healthy weight
    • 1.4 Improving cognitive functions
    • 1.5 Risk of risk of chronic diseases
    • 1.6 mood increased and stress decrease
    • 1.7 Increase in life expectancy
    • 1.8 Improving the quality of sleep
    • 1.9 Improving energy and vital tone
    • 1.10 Improving balance and coordination
  2. Types of physical activity:
    • 2.1 aerobic exercises (cardio)
      • 2.1.1 Walking: simplicity and accessibility
      • 2.1.2 Swimming: sparing impact on the joints
      • 2.1.3 Cycling: Strengthening the legs and improvement of endurance
      • 2.1.4 Dancing: fun and health benefits
      • 2.1.5 Aquaerobics: ideal for joints
    • 2.2 strength training
      • 2.2.1 Exercises with its own weight: push -ups from the wall, squat, bar
      • 2.2.2 Using dumbbells and elastic tapes
      • 2.2.3 classes on simulators: under control and support
    • 2.3 Exercises for flexibility and stretching
      • 2.3.1 Yoga: Improving flexibility, balance and relaxation
      • 2.3.2 Pilates: strengthening the case and improving posture
      • 2.3.3 stretching after each training
    • 2.4 Balance Exercises
      • 2.4.1 Standing on one leg
      • 2.4.2 Tay-chi: smooth movements and improvement of equilibrium
      • 2.4.3 walking along the line
  3. How to start practicing:
    • 3.1 Consultation with a doctor: Assessment of health status and obtaining recommendations
    • 3.2 setting realistic goals: start small and gradually increase the load
    • 3.3 Development of an individual training plan: take into account your preferences and opportunities
    • 3.4 Search for a company for classes: motivation and support
    • 3.5 Choosing the right time and place for classes
    • 3.6 The importance of warm -up and hitch: preparation of the body for the load and recovery after
    • 3.7 gradual increase in load: Avoid overtraining and injuries
    • 3.8 Listen to your body: relax if necessary
    • 3.9 be constant: regular classes bring the greatest benefit
  4. Precautions:
    • 4.1 Avoid overvoltage: Do not overload yourself at the initial stage
    • 4.2 Proper technique of exercises: Reducing the risk of injuries
    • 4.3 Consider your physical restrictions: do not perform exercises that cause pain
    • 4.4 wear comfortable clothes and shoes: providing comfort during classes
    • 4.5 drink enough water: maintaining hydration
    • 4.6 do not do with poor health: postpone the workout until the condition improves
    • 4.7 Avoid training in hot weather: Prevention
  5. Motivation and maintenance of activity:
    • 5.1 setting goals and tracking progress
    • 5.2 reward yourself for achievements
    • 5.3 Seek support from friends and family
    • 5.4 Join the health groups and fitness clubs for the elderly
    • 5.5 Listen to music or audiobooks during training
    • 5.6 Vary your workouts to avoid boredom
    • 5.7 Remember the advantages of physical activity for health and well -being
    • 5.8 Find what you like and enjoy the process
  6. Examples of exercises for different levels of training:
    • 6.1 Initial level: walking, light stretching, equilibrium exercises
    • 6.2 Average level: swimming, cycling, strength training with a little weight
    • 6.3 Advanced level: intensive cardio training, strength training with great weight, yoga and Pilates

Part 2: Proper nutrition – the key to longevity and health

  1. Features of power after 60:
    • 1.1 decrease in metabolism: less calories are required
    • 1.2 Reducing muscle mass: sufficient protein intake is important
    • 1.3 changes in digestion: Increase in fiber consumption
    • 1.4 decrease in appetite: the need for more frequent meals in small portions
    • 1.5 The need for a larger number of vitamins and minerals: Vitamin D, calcium and B12 are especially important
  2. The basic principles of healthy diet:
    • 2.1 variety: consumption of products from all food groups
    • 2.2 Moderation: control of portions and avoiding overeating
    • 2.3 Balance: a combination of proteins, fats and carbohydrates in the correct proportions
    • 2.4 sufficient amount of water: maintaining hydration
  3. The main food groups and their role in health:
    • 3.1 proteins: building material for cells and tissues
      • 3.1.1 Lessitry meat, poultry, fish
      • 3.1.2 eggs
      • 3.1.3 legumes (beans, lentils, peas)
      • 3.1.4 Tofu and other soy products
      • 3.1.5 dairy products (low -fat milk, yogurt, cottage cheese)
    • 3.2 carbohydrates: the main energy source
      • 3.2.1 whole grain products (bread, pasta, cereals)
      • 3.2.2 Vegetables
      • 3.2.3 Fruits
    • 3.3 fats: necessary for the health of the brain and heart
      • 3.3.1 olive oil
      • 3.3.2 Avocado
      • 3.3.3 nuts and seeds
      • 3.3.4 Bold fish (salmon, tuna, sardines)
    • 3.4 Vitamins and minerals: necessary for the normal functioning of the body
      • 3.4.1 Vitamin D: important for bone health and immunity
      • 3.4.2 calcium: necessary to strengthen bones
      • 3.4.3 Vitamin B12: important for the nervous system and the formation of red blood cells
      • 3.4.4 folic acid: Important to the health of the heart and nervous system
      • 3.4.5 potassium: important for regulating blood pressure
    • 3.5 fiber: important for digestion and control of cholesterol level
      • 3.5.1 Vegetables
      • 3.5.2 fruits
      • 3.5.3 whole grain products
      • 3.5.4 legumes
  4. Products that should be avoided or limited:
    • 4.1 Processed products: contain a lot of salt, sugar and harmful fats
    • 4.2 Sweet drinks: high sugar content and lack of nutritional value
    • 4.3 Fried food: high content of fats and calories
    • 4.4 fast food: low nutritional value and high content of salt, sugar and fats
    • 4.5 Alcohol: moderate use or refusal
  5. Recommendations for compiling a diet:
    • 5.1 Plan your food tricks in advance
    • 5.2 Prepare at home more often than eat in restaurants
    • 5.3 Use fresh, quality products
    • 5.4 Read the labels on products
    • 5.5 Experiment with new recipes
    • 5.6 Listen to your body and eat when hungry
    • 5.7 Do not miss food meals
  6. Examples of healthy breakfasts, lunch and dinners:
    • 6.1 Breakfast: oatmeal with fruits and nuts, yogurt with berries, omelet with vegetables
    • 6.2 lunch: salad with chicken or fish, soup with vegetables, whole granular sandwich with avocado and turkey
    • 6.3 Dinner: baked fish with vegetables, chicken fillets with cinema and broccoli, lentil soup with whole grain bread
  7. The role of food additives:
    • 7.1 Vitamin D: It is especially important for people living in regions with insufficient sunlight
    • 7.2 calcium: necessary to maintain bone health
    • 7.3 omega-3 fatty acids: important for the health of the heart and brain
    • 7.4 Probiotics: beneficial for intestinal health
    • 7.5 Consultation with a doctor: before taking any food additives
  8. Tips for improving digestion:
    • 8.1 Eat slowly and carefully chew food
    • 8.2 drink enough water
    • 8.3 Increase fiber consumption
    • 8.4 Avoid stress while eating
    • 8.5 regularly engage in physical activity
  9. Nutrition for chronic diseases:
    • 9.1 Diabetes: Control of blood sugar with a diet
    • 9.2 Cardiovascular diseases: decrease in salt consumption and saturated fats
    • 9.3 Osteoporosis: an increase in calcium and vitamin D consumption
    • 9.4 Consultation with a doctor or nutritionist: Development of an individual food plan

Part 3: Cognitive health and mental well -being

  1. The importance of cognitive health after 60:
    • 1.1 preservation of memory and attention
    • 1.2 maintaining the ability to learn and solve problems
    • 1.3 Reduction of the risk of dementia and disease Alzheimer
    • 1.4 maintaining independence and independence
  2. Ways to maintain cognitive health:
    • 2.1 Intellectual activity:
      • 2.1.1 Reading: books, magazines, newspapers
      • 2.1.2 Games: chess, Sudoku, crosswords
      • 2.1.3 Study of a new language: brain stimulation and expansion of the horizons
      • 2.1.4 attending lectures and courses: training and communication with new people
      • 2.1.5 Creativity classes: drawing, modeling, music
    • 2.2 Social activity:
      • 2.2.1 Maintaining ties with friends and family
      • 2.2.2 Participation in public events
      • 2.2.3 volunteering: help others and a feeling of usefulness
      • 2.2.4 Visiting interest clubs: Communication with like -minded people
    • 2.3 Physical activity: improves blood circulation in the brain and stimulates the growth of new cells
    • 2.4 Healthy nutrition:
      • 2.4.1 Antioxidants: brain protection from damage
      • 2.4.2 omega-3 fatty acids: Important to brain health
      • 2.4.3 restriction of sugar consumption and processed products
    • 2.5 sufficient sleep: necessary to restore the brain
    • 2.6 stress management: meditation, yoga, breathing exercises
  3. Mental well -being:
    • 3.1 The importance of mental health after 60:
      • 3.1.1 Reduction of risk of depression and anxiety
      • 3.1.2 maintaining a positive mood and optimism
      • 3.1.3 Improving the quality of life
      • 3.1.4 Adaptation to changes and losses
    • 3.2 Ways to maintain mental well -being:
      • 3.2.1 Communication with loved ones: support and understanding
      • 3.2.2 Classes to your favorite thing: pleasure and relaxation
      • 3.2.3 Help others: a feeling of usefulness and significance
      • 3.2.4 Practice of gratitude: Focus on positive aspects of life
      • 3.2.5 Meditation and awareness: Reducing stress and improving concentration
      • 3.2.6 Appeal for help to a specialist: if necessary

Part 4: Disease prevention and regular medical examinations

  1. The importance of the prevention of diseases after 60:
    • 1.1 Reduction of risk of developing chronic diseases
    • 1.2 Early detection of diseases and timely treatment
    • 1.3 maintaining health and quality of life
  2. Regular medical examinations:
    • 2.1 General inspection of the therapist: annually
    • 2.2 measurement of blood pressure: regularly
    • 2.3 blood test for cholesterol and sugar: annually
    • 2.4 Mammography (for women): annually or once every two years
    • 2.5 papa test (for women): regularly
    • 2.6 Colonoscopy: once every 10 years
    • 2.7 Examination of prostate (for men): annually
    • 2.8 eye view: regularly
    • 2.9 densitometry (measurement of bone density): on the recommendation of a doctor
  3. Vaccination:
    • 3.1 flu vaccination: annually
    • 3.2 vaccination against pneumococcal infection: on the recommendation of a doctor
    • 3.3 vaccination against girdle lichen: on the recommendation of a doctor
    • 3.4 Other vaccinations: on the recommendation of a doctor
  4. Cancer screening:
    • 4.1 breast cancer: mammography
    • 4.2 cervical cancer: papa test
    • 4.3 cancer of the colon: colonoscopy
    • 4.4 prostate cancer: blood test for the dog and examination of the doctor
    • 4.5 lung cancer: lung CT for people with high risk
  5. Prevention of osteoporosis:
    • 5.1 sufficient consumption of calcium and vitamin D
    • 5.2 Physical activity with a bone load
    • 5.3 Refusal of smoking and moderate alcohol consumption
    • 5.4 Drug treatment: as prescribed by a doctor
  6. Prevention of cardiovascular diseases:
    • 6.1 Healthy nutrition: restriction of salt consumption, saturated fats and cholesterol
    • 6.2 Regular physical activity
    • 6.3 maintaining healthy weight
    • 6.4 Control of blood pressure and cholesterol level
    • 6.5 Refusal of smoking
    • 6.6 Stress management
    • 6.7 Drug treatment: as prescribed by a doctor
  7. Type 2 diabetes prevention:
    • 7.1 Healthy nutrition: restriction of sugar consumption and processed products
    • 7.2 Regular physical activity
    • 7.3 maintaining healthy weight
    • 7.4 Regular control of blood sugar levels
  8. Management of chronic diseases:
    • 8.1 Compliance with the doctor’s recommendations
    • 8.2 taking medication as intended
    • 8.3 Regular medical examinations
    • 8.4 Support from family and friends
  9. The importance of a healthy lifestyle:
    • 9.1 Refusal of smoking
    • 9.2 moderate alcohol consumption
    • 9.3 Healthy diet
    • 9.4 Regular physical activity
    • 9.5 sufficient sleep
    • 9.6 Stress management

Part 5: Adaptation to age -related changes and maintaining independence

  1. Age -related changes and their effect on health:
    • 1.1 Reducing vision and hearing
    • 1.2 Memory deterioration and concentration
    • 1.3 Reducing muscle mass and strength
    • 1.4 decrease in the flexibility and mobility of the joints
    • 1.5 digestive changes
    • 1.6 Reducing immunity
  2. Adaptation to age -related changes:
    • 2.1 Using auxiliary means: glasses, hearing aids, canes, walkers
    • 2.2 Organization of a safe environment at home: Installation of handrails, non -slip mats, good lighting
    • 2.3 Adaptation to changes in nutrition: increase in fiber consumption, decrease in portions
    • 2.4 regular physical activity: maintaining strength, flexibility and balance
    • 2.5 Intellectual activity: maintaining cognitive functions
    • 2.6 Social activity: Prevention of social isolation
  3. Maintaining independence:
    • 3.1 Finance Management: budget drawing up, expenses planning
    • 3.2 transport management: use of public transport, taxi, delivery services
    • 3.3 Self -service: cooking, cleaning, washing
    • 3.4 maintenance of social ties: communication with friends and family, participation in public events
    • 3.5 Planning the future: drawing up a will, design of a power of attorney
  4. Search for help and support:
    • 4.1 Family and Friends: Support and Assistance in everyday matters
    • 4.2 Social services: help in home, transport, food
    • 4.3 medical workers: consultations and treatment
    • 4.4 Volunteer organizations: assistance in various areas of life
    • 4.5 support groups: communication with people in a similar situation
  5. Advantages of an active lifestyle in old age:
    • 5.1 Improving health and well -being
    • 5.2 maintaining independence and independence
    • 5.3 Improving the quality of life
    • 5.4 Increase in life expectancy
    • 5.5 Prevention of social isolation
  6. The importance of a positive mood:
    • 6.1 Focus on positive aspects of life
    • 6.2 Gratitude for what you have
    • 6.3 Optimism and faith in the best
    • 6.4 Humor and laughter
    • 6.5 Maintaining an active lifestyle
  7. Tips for improving the quality of life after 60:
    • 7.1 Travels: opening new places and getting new impressions
    • 7.2 Hobbies: Classes to your favorite business
    • 7.3 Training: studying new and expansion of the horizons
    • 7.4 Communication: maintaining ties with friends and family
    • 7.5 Volunteering: help others and a feeling of usefulness
    • 7.6 Rest and relaxation: care for yourself and your health

Part 6: Dream and Restoration

  1. The importance of sleep for health after 60:
    • 1.1 Physical forces restoration
    • 1.2 Improving cognitive functions (memory, attention, concentration)
    • 1.3 maintenance of the immune system
    • 1.4 Hormone regulation
    • 1.5 Reducing the risk of chronic diseases (cardiovascular diseases, diabetes, dementia)
    • 1.6 Improvement and stress reduction
  2. Changes in sleep with age:
    • 2.1 Reducing the duration of sleep
    • 2.2 Increase in the time of falling asleep
    • 2.3 more frequent awakening at night
    • 2.4 less deep and refreshing sleep
    • 2.5 changes in circadian rhythms (sleep and wakefulness mode)
  3. Causes of sleep problems after 60:
    • 3.1 chronic diseases (arthritis, heart failure, chronic obstructive lung disease)
    • 3.2 medication
    • 3.3 Depression and anxiety
    • 3.4 restless legs syndrome
    • 3.5 apnea in a dream
    • 3.6 unhealthy sleep habits
  4. Sleep advice:
    • 4.1 Compliance with sleep and wakefulness mode
    • 4.2 Creation of comfortable conditions for sleep (dark, quiet, cool room)
    • 4.3 Avoiding caffeine and alcohol before bedtime
    • 4.4 Regular physical activity (but not before going to bed)
    • 4.5 relaxing rituals before bedtime (warm bath, reading, meditation)
    • 4.6 restriction of the use of electronic devices before bedtime
    • 4.7 Consultation with a doctor if necessary
  5. Diet and sleep:
    • 5.1 Avoiding heavy food before bedtime
    • 5.2 consumption of products that promote sleep (milk, cherries, almonds)
    • 5.3 Maintaining hydration during the day
  6. Physical activity and sleep:
    • 6.1 Regular physical activity improves sleep quality
    • 6.2 Avoiding intensive training before bedtime
  7. Stress and sleep:
    • 7.1 Stress management using meditation, yoga, breathing exercises
    • 7.2 Appeal for help to a psychologist if necessary
  8. Medicines and sleep:
    • 8.1 Discussion with a doctor of the influence of drugs taken on sleep
    • 8.2 The use of sleeping pills only as prescribed by a doctor and for a short time
  9. Alternative treatment methods:
    • 9.1 Acupuncture
    • 9.2 herbs (valerian, chamomile)
    • 9.3 Melatonin (on the recommendation of a doctor)

Part 7: Security and prevention of injuries

  1. Increased risk of injuries after 60:
    • 1.1 Reducing vision and hearing
    • 1.2 deterioration in coordination and balance
    • 1.3 Reducing muscle mass and strength
    • 1.4 Osteoporosis
    • 1.5 slow reaction
    • 1.6 chronic diseases
    • 1.7 taking medication
  2. Downs prevention:
    • 2.1 Organization of a safe environment at home:
      • 2.1.1 Elimination of obstacles on the floor (carpets, wires)
      • 2.1.2 Installation of handrails in the bathroom and toilet
      • 2.1.3 Using non -slip mats
      • 2.1.4 Providing good lighting
      • 2.1.5 Using stairs with railings
    • 2.2 Improvement of vision and hearing:
      • 2.2.1 Regular inspections of the optometrist and otolaryngologist
      • 2.2.2 Using glasses and hearing aids if necessary
    • 2.3 Improving coordination and balance:
      • 2.3.1 Exercises for equilibrium (stand on one leg, tai-chi)
      • 2.3.2 Regular physical activity
    • 2.4 muscle strengthening:
      • 2.4.1 Power training
      • 2.4.2 Exercises with its own weight
    • 2.5 Wearing comfortable and stable shoes
    • 2.6 Using a cane or walkers if necessary
    • 2.7 Caution when walking on a slippery surface
    • 2.8 Knowledge of side effects of drugs taken
    • 2.9 Consultation with a doctor with frequent falls
  3. Safety in the kitchen:
    • 3.1 Using non -slip mats
    • 3.2 Good lighting
    • 3.3 Caution when working with hot objects
    • 3.4 Using kitchen devices with automatic shutdown
    • 3.5 storage of knives in a safe place
  4. Safety in the bathroom:
    • 4.1 Installation of handrails
    • 4.2 Using non -slip mats
    • 4.3 Use of bath seats
    • 4.4 Water temperature adjustment
  5. Safety on the street:
    • 5.1 Caution when crossing the road
    • 5.2 Using pedestrian crossings
    • 5.3 Wearing reflective clothing in the dark
    • 5.4 Using sidewalks
    • 5.5 Caution when walking on an uneven surface
  6. Car driving safety:
    • 6.1 Regular medical examinations
    • 6.2 Deny restriction in the dark
    • 6.3 Use of safety belts
    • 6.4 Compliance with traffic rules
    • 6.5 Consideration of the possibility of using public transport or taxi
  7. First aid:
    • 7.1 Knowledge of basic first aid techniques
    • 7.2 The presence of first aid at home
    • 7.3 Knowledge of emergency phone numbers
  8. Fire prevention:
    • 8.1 Installation of smoke sensors
    • 8.2 Verification of the performance of smoke sensors
    • 8.3 Caution when using open fire
    • 8.4 Knowledge of the evacuation plan for fire

Part 8: Active longevity and social activity

  1. Active longevity is …:
    • 1.1 maintenance of physical and mental health
    • 1.2 Active participation in social and public life
    • 1.3 Continuation of training and development
    • 1.4 Preservation of independence and independence
    • 1.5 maintaining a positive mood and optimism
  2. Advantages of social activity in old age:
    • 2.1 Reducing the risk of depression and social isolation
    • 2.2 Improving cognitive functions
    • 2.3 Strengthening the immune system
    • 2.4 Increase in life expectancy
    • 2.5 Improving the quality of life
  3. Ways to maintain social activity:
    • 3.1 maintaining ties with friends and family
    • 3.2 Participation in public events
    • 3.3 volunteering: help others and a feeling of usefulness
    • 3.4 Visiting interest clubs: Communication with like -minded people
    • 3.5 Participation in religious life
    • 3.6 Using social networks for communication
    • 3.7 Visiting cultural events (theaters, museums, concerts)
  4. Volunteering:
    • 4.1 Advantages of volunteering for the elderly:
      • 4.1.1 Sensation of utility and significance
      • 4.1.2 Improving mental and physical health
      • 4.1.3 Expansion of the circle of communication
      • 4.1.4 Obtaining new knowledge and skills
    • 4.2 Types of volunteer activities:
      • 4.2.1 Help in hospitals and social institutions
      • 4.2.2 Education of children and adults
      • 4.2.3 Participation in environmental projects
      • 4.2.4 Help for the elderly and disabled
      • 4.2.5 Work in libraries and museums
  5. Training and Development:
    • 5.1 Advantages of learning in old age:
      • 5.1.1 Improving cognitive functions
      • 5.1.2 Expansion of the horizons
      • 5.1.3 increased self -esteem
      • 5.1.4 Obtaining new knowledge and skills
    • 5.2 Learning methods:
      • 5.2.1 attending lectures and courses
      • 5.2.2 Reading books and magazines
      • 5.2.3 Study of foreign languages
      • 5.2.4 Using online courses
      • 5.2.5 Creativity
  6. Hobbies and interests:
    • 6.1 Advantages of hobbies and interests in old age:
      • 6.1.1 pleasure and relaxation
      • 6.1.2 Stress removal
      • 6.1.3 Maintaining activity and interest in life
      • 6.1.4 Development of creative abilities
    • 6.2 Types of hobbies and interests:
      • 6.2.1 Gardening
      • 6.2.2 needlework (knitting, sewing, embroidery)
      • 6.2.3 Drawing
      • 6.2.4 Music
      • 6.2.5 Travel
      • 6.2.6 Reading
  7. Relations with family and friends:
    • 7.1 The importance of maintaining strong family and friendly ties
    • 7.2 Regular communication and meetings
    • 7.3 Support and help to each other
    • 7.4 Conducting time together
  8. Psychological support:
    • 8.1 The importance of psychological support in old age
    • 8.2 Appeal for help to a psychologist if necessary
    • 8.3 Participation in support groups
    • 8.4 Development of stress management skills
    • 8.5 maintaining a positive attitude

Part 9: Legal and financial aspects

  1. REPRESSION PRODUCTIONS:
    • 1.1 compilation

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