Healthy lifestyle after 50: Simple steps

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A healthy lifestyle after 50: simple steps to longevity and well -being

Section 1: Physical activity – the key to youth and energy

  1. Cardiovascular system: Moving for heart health

    1. Aerobic exercises of low intensity:

      • Walking: Regular walking is one of the most affordable and effective ways to maintain heart health. Start with short walks (15-20 minutes) and gradually increase the duration and intensity. Try to walk at least 30 minutes a day, 5 days a week. Use a step-down and fitness tracker to control activity. Select routes with variable relief to increase the load.

      • Swimming: Swimming is a great choice for people with joint problems or overweight. Water supports the body, reducing the load on the joints and the spine. Start with short training and gradually increase time and intensity. Use different swimming styles to use various muscle groups.

      • Bicycle: Bicycle walks are a great way to improve the cardiovascular system and strengthen the muscles of the legs. Start with short trips through a flat terrain and gradually increase the distance and complexity of the route. Use a bicycle with an adjustable seat for comfort and proper posture.

    2. Aerobic exercises of moderate intensity:

      • Fast walking: Increase the pace of walking to the sensation of light shortness of breath. This will increase the load on the cardiovascular system and will help burn more calories. Use interval training: alternate periods of quick and slow walking.

      • Dancing: Dancing is not only fun, but also good for health. Choose the style you like and do regularly. Dancing improve coordination, balance and mood.

      • Aquaerobika: Aquaerobica is a training in water, combining aerobic exercises and water resistance. It strengthens the muscles, improves the cardiovascular system and reduces the load on the joints.

    3. The importance of warm -up and hitch:

      • Warm up: Before starting any training, it is necessary to warm up the muscles and joints. Make a light stretch, wave your arms and legs, twist your head. The warm -up will prepare the body for the load and reduce the risk of injuries.

      • Hitch: After training, it is necessary to gradually reduce the intensity of the load. Make a light stretch, walk slowly. The hitch will help restore blood circulation and reduce the risk of muscle pain.

    4. Pulse control:

      • Maximum pulse: Calculate your maximum pulse (220 minus age).
      • The target zone of the pulse: Determine the target zone of pulse for training (50-85% of the maximum pulse). Control the pulse during training to make sure you are in the target area.

  2. Power training: strengthen muscles and bones

    1. Advantages of strength training:

      • Muscle strengthening: Power training helps to increase muscle mass, which improves metabolism and helps burn more calories.
      • Strengthening bones: Power training increase the density of bones, which reduces the risk of osteoporosis.
      • Improving balance and coordination: Power training strengthens the muscles that are responsible for balance and coordination, which reduces the risk of falling.
      • Improving posture: Power training strengthens the muscles of the back and shoulders, which improves posture.

    2. Exercises with your own weight:

      • Push -ups from the wall or knees: Excessions strengthen the muscles of the chest, shoulders and triceps.
      • Squats: Squats strengthen the muscles of the legs and buttocks.
      • Planck: The bar strengthens the muscles of the bark (abdomen and back).

    3. Exercises with dumbbells or elastic ribbons:

      • Biceps dumbbell lift: The rise of dumbbells strengthens the muscles of biceps.
      • The bench press from the chest: The bench press strengthens the muscles of the chest, shoulders and triceps.
      • The craving of dumbbells in inclination: The craving of dumbbells strengthens the muscles of the back.
      • Landing of the legs with an elastic tape: Step breeding strengthens the muscles of the hips.

    4. Frequency and intensity of strength training:

      • Frequency: Take strength training 2-3 times a week, with a break to rest between training.
      • Intensity: Perform 8-12 repetitions of each exercise, with moderate weight or resistance.

    5. Correct implementation technique:

      • Consultation with the coach: Before starting strength training, consult a coach to make sure that you are doing the exercises correctly.
      • Slow and controlled movements: Perform exercises slowly and controlled to avoid injuries.
      • Correct breathing: Breathe correctly during the exercise (exhale on efforts).

  3. Flexibility and balance: maintain mobility and balance

    1. Stretching:

      • Advantages of stretching: Stretching improves flexibility, reduces the risk of injuries and improves blood circulation.
      • Types of stretching: Static stretching (holding the posture for 15-30 seconds) and dynamic stretching (smooth movements with complete amplitude).
      • When to do stretching: After a warm -up or after training.

    2. Balance Exercise:

      • Standing on one leg: Standing on one leg strengthens the muscles that are responsible for the balance.
      • Walking in a straight line: Walking in a straight line improves coordination.
      • Tai-you: Tai-chi is a Chinese practice that combines slow movements and deep breathing. It improves balance, coordination and flexibility.

    3. Yoga and Pilates:

      • Yoga: Yoga is a practice combining physical exercises, breathing techniques and meditation. It improves flexibility, balance, strength and reduces stress.
      • Pilates: Pilates is a system of exercises that strengthens the muscles of the cortex (abdomen and back), improves posture and balance.

  4. Physical activity recommendations for people over 50 years old:

    • Consult a doctor: Before starting any physical activity program, consult your doctor.
    • Start slowly: Start with short and easy training and gradually increase the duration and intensity.
    • Listen to your body: Do not overdo it and relax when necessary.
    • Find what you like: Choose a type of physical activity that you like to make it easier to adhere to regular training.
    • Be active throughout the day: Try to move more during the day, for example, climb the stairs instead of an elevator, walk to the store or to work.

Section 2: Nutrition – Foundation of Health and Longevity

  1. The basic principles of healthy diet after 50 years:

    1. Balanced diet:

      • Squirrels: It is necessary for the construction and restoration of fabrics. Sources: meat, fish, poultry, eggs, dairy products, legumes, nuts.
      • Carbohydrates: The main source of energy. Choose complex carbohydrates: whole grain products, vegetables, fruits. Limit the consumption of simple carbohydrates: sweets, white bread, carbonated drinks.
      • Fat: It is necessary for the health of the brain and heart. Choose useful fats: olive oil, avocados, nuts, seeds, fatty fish. Limit the consumption of saturated and trans fats: fatty meat, fast food, pastries.
      • Vitamins and minerals: It is necessary for the normal functioning of the body. Get them from a variety of fruits, vegetables and whole grains. If necessary, consult your doctor about taking vitamin additives.
      • Fiber: It is necessary for the health of the digestive system. Sources: vegetables, fruits, whole grain products, legumes.

    2. Calorie restriction:

      • Metabolism slows down: With age, metabolism slows down, so it is necessary to reduce the number of calories consumed.
      • Calopot calculation: Calculate your daily calorie need using an online calculator or consult a nutritionist.
      • Gradual decrease in calorie content: Reduce calorie content gradually to avoid a sense of hunger and discomfort.

    3. Regular nutrition:

      • 3 main meals and 2-3 snacks: Eat regularly to maintain a stable blood sugar level and avoid overeating.
      • Do not miss breakfast: Breakfast is the most important meal, it gives energy for the whole day.
      • Avoid snacks before bedtime: Sunnings before going to bed can lead to weight gain and sleep disturbance.

    4. A sufficient amount of liquid:

      • Water: Drink enough water during the day (at least 1.5-2 liters). Water is necessary for the normal functioning of the body, maintaining the water balance and health of the skin.
      • Other drinks: Tea, coffee, juices, compotes. Limit the consumption of sweet carbonated drinks and alcohol.

  2. Health products after 50 years:

    1. Fruits and vegetables:

      • Antioxidants: We are rich in antioxidants that protect cells from damage and reduce the risk of chronic diseases.
      • Vitamins and minerals: Contain vitamins and minerals necessary for the normal functioning of the body.
      • Fiber: We are rich in fiber, which improves digestion.
      • Choose a variety of fruits and vegetables: Diversity will ensure that all the necessary nutrients will ensure.
      • Seasonal fruits and vegetables: Seasonal fruits and vegetables are usually more tasty and nutritious.

    2. Whole grain products:

      • Fiber: We are rich in fiber, which improves digestion and reduces cholesterol.
      • Vitamins and minerals: Contain vitamins and minerals necessary for the normal functioning of the body.
      • Replacing refined grains: Replace white bread, pasta and rice with whole grain products.

    3. Legumes:

      • Protein: Wealthy protein, which is necessary for the construction and restoration of fabrics.
      • Fiber: We are rich in fiber, which improves digestion and reduces cholesterol.
      • Iron: Contain iron, which is necessary to prevent anemia.

    4. Nuts and seeds:

      • Useful fats: Rich in useful fats that are necessary for the health of the brain and heart.
      • Protein: Contain a protein that is necessary for the construction and restoration of fabrics.
      • Antioxidants: We are rich in antioxidants that protect cells from damage and reduce the risk of chronic diseases.
      • Moderate consumption: Use nuts and seeds in moderate quantities, as they are high -calorie.

    5. Fish:

      • Omega-3 fatty acids: Omega-3 fatty acids that are necessary for the health of the brain and heart are rich.
      • Protein: It contains a protein that is necessary for the construction and restoration of fabrics.
      • Choose fatty fish: Salmon, tuna, salt, scumbria.
      • Consumption recommendations: Use fish 2-3 times a week.

    6. Dairy products:

      • Calcium: Rich in calcium, which is necessary for the health of bones.
      • Protein: Contain a protein that is necessary for the construction and restoration of fabrics.
      • Choose low -fat dairy products: Milk, yogurt, cottage cheese.
      • Alternatives: If you have lactose intolerance, choose alternative calcium sources such as enriched soy milk or tofu.

  3. Products that should be limited or excluded from the diet:

    1. Sweet drinks:

      • High sugar content: They contain a lot of sugar, which can lead to weight gain, the development of diabetes and cardiovascular diseases.
      • Empty calories: Do not contain any nutrients.
      • Replacement: Replace sweet drinks with water, tea or ugly juice.

    2. Processed products:

      • High sodium, sugar and fats: They contain a lot of sodium, sugar and fats, which can lead to the development of chronic diseases.
      • Low nutrient content: Do not contain enough nutrients.
      • Examples: Fast-food, chips, cookies, finished dishes.

    3. Transjir’s:

      • Hard harm to the health of the heart: They increase the level of “bad” cholesterol and reduce the level of “good” cholesterol, which increases the risk of developing cardiovascular diseases.
      • Sources: Margarine, pastries, fried products.

    4. Red meat:

      • Saturated fats: Contains a lot of saturated fats that can increase cholesterol.
      • Moderate consumption: Eat red meat in moderate quantities (no more than 1-2 times a week).
      • Choose low -fat pieces of meat: Choose low -fat pieces of meat and remove visible fat.

    5. Alcohol:

      • Calorie content: Caloriene alcohol and can lead to weight gain.
      • Impact on health: Alcohol abuse can lead to problems with liver, heart and brain.
      • Moderate consumption: If you consume alcohol, do it in moderation (no more than 1 portion per day for women and no more than 2 servings per day for men).

  4. Food additives: necessity and warnings:

    1. Vitamin D:

      • It is necessary for the health of bones: Vitamin D is necessary for the absorption of calcium and bone health.
      • Vitamin D deficiency: Many people over 50 are experiencing a deficiency of vitamin D.
      • Sources: Sunlight, fat fish, enriched products.
      • Supplements: If necessary, take vitamin D additives. Consult a doctor about dosage.

    2. Calcium:

      • It is necessary for the health of bones: Calcium is necessary for the health of bones and the prevention of osteoporosis.
      • Sources: Dairy products, green leafy vegetables, enriched products.
      • Supplements: If necessary, take calcium supplements. Consult a doctor about dosage.

    3. Vitamin B12:

      • It is necessary for the health of the nervous system: Vitamin B12 is necessary for the health of the nervous system and the formation of red blood cells.
      • Assimilation of vitamin B12: With age, the absorption of vitamin B12 may worsen.
      • Sources: Meat, fish, eggs, dairy products.
      • Supplements: If necessary, take vitamin B12 additives. Consult a doctor about dosage.

    4. Omega-3 fatty acids:

      • Necessary for the health of the brain and heart: Omega-3 fatty acids are necessary for the health of the brain and heart.
      • Sources: Fat fish, linen seed, walnuts.
      • Supplements: If necessary, take the supplements of omega-3 fatty acids. Consult a doctor about dosage.

    5. Consult a doctor:

      • Need for additions: Before taking any food additives, consult a doctor to determine if you need additives and in what dosage.
      • Interaction with drugs: Food supplements can interact with some drugs.

Section 3: Mental Health – We care about mind and soul

  1. Reducing stress: we find ways to relax and reassure

    1. Meditation and awareness:

      • Practice of meditation: Meditation helps to calm the mind, reduce stress and improve concentration. Start with short meditation (5-10 minutes) and gradually increase the duration.
      • Awareness: Awareness is the ability to focus on the present moment without condemnation. Practice awareness in everyday matters, for example, during food or walking.

    2. Respiratory exercises:

      • Deep breath: Deep breathing helps to relax the body and mind. Make a few deep breaths and exhalations, focusing on the breath.
      • Other breathing techniques: There are various breathing techniques that help reduce stress and improve well -being.

    3. Natural walks:

      • The benefits of nature: Natural walks help reduce stress, improve mood and increase energy.
      • Regular walks: Try to walk in nature regularly, at least several times a week.

    4. Hobbies and creativity:

      • Learning to your favorite business: The occupation of the favorite thing helps to relax, enjoy and be distracted from problems.
      • Creative self -expression: Creativity is a great way to express your emotions and reduce stress.

    5. Social activity:

      • Communication with loved ones: Communication with loved ones helps to feel support and reduce the feeling of loneliness.
      • Participation in social events: Participation in social events helps to expand the circle of communication and get new impressions.

  2. Maintaining cognitive functions: we train the brain and memory

    1. Study of the new:

      • New skills: The study of the new helps to train the brain and maintain cognitive functions.
      • Courses, books, online resources: Choose what you are interested in and start studying.

    2. Reading:

      • Development of thinking: Reading develops thinking, improves memory and expands the vocabulary.
      • Reading various genres: Read books of various genres to develop different aspects of thinking.

    3. Solution of puzzles and crosswords:

      • Logic training: The solution of puzzles and crosswords trains logical thinking and improves memory.
      • Regular classes: Take the solution of puzzles and crosswords regularly to maintain cognitive functions.

    4. Games for the brain:

      • Special applications: There are special applications and games that help train the brain and improve memory.
      • Regular use: Use these applications and games regularly to maintain cognitive functions.

    5. Social interaction:

      • Communication with other people: Communication with other people helps to train the brain and maintain cognitive functions.
      • Discussions and debate: Participate in discussions and debate to develop critical thinking.

  3. Full sleep: We provide the body with the necessary rest

    1. Sleep mode:

      • Lie down and get up at the same time: Observe sleep mode, lying and getting up at the same time every day, even on the weekend.
      • Regulation of circadian rhythms: This will help adjust circus rhythms and improve sleep quality.

    2. Comfortable conditions for sleep:

      • Dark, quiet and cool room: Provide comfortable sleep conditions: a dark, quiet and cool room.
      • Convenient mattress and pillow: Use a convenient mattress and pillow.

    3. Relaxing rituals before bedtime:

      • Warm bath, reading, meditation: Take a warm bath, read the book or pour before bedtime.
      • Avoid the use of gadgets: Avoid the use of gadgets before going to bed, as blue light from the screens can break the dream.

    4. Limiting caffeine and alcohol:

      • Caffeine: Limit the consumption of caffeine in the afternoon, as it can break the dream.
      • Alcohol: Avoid drinking alcohol before bedtime, as it can disrupt the structure of sleep.

    5. Physical activity:

      • Regular exercises: Regular physical exercises can improve sleep quality.
      • Avoid intense training before bedtime: Avoid intense training before bedtime, as they can make it difficult to fall asleep.

  4. The fight against loneliness and isolation: we support social ties

    1. Maintaining relationships with family and friends:

      • Regular communication: Support regular communication with family and friends.
      • Meetings and calls: Meet personally or call by phone.

    2. Participation in social groups and clubs in interests:

      • Search for like -minded people: Participate in social groups and interest clubs to find like -minded people.
      • New dating: This is a great way to make new friends.

    3. Volunteer activity:

      • Help others: Volunteer activity helps to feel useful and necessary.
      • Expansion of the circle of communication: It is also a great way to expand the circle of communication.

    4. Visiting cultural events:

      • New impressions: A visit to cultural events, such as concerts, exhibitions and theaters, helps to get new impressions.
      • Discussion with others: This is also a great way to discuss impressions with other people.

    5. Using technologies for communication:

      • Social networks and messengers: Use social networks and messengers to communicate with friends and family who live far.
      • Online groups: Join the online interest groups.

Section 4: Medical examinations and prevention – warn the diseases and keep health

  1. Regular medical examinations:

    1. The importance of preventive examinations:

      • Early detection of diseases: Regular medical examinations help identify diseases in the early stages when treatment is most effective.
      • Prevention of complications: They also help prevent the development of complications.

    2. The main examinations for people over 50 years old:

      • General examination of the doctor: An annual general examination of the doctor to assess the general state of health.
      • Measurement of blood pressure: Regular measurement of blood pressure to detect hypertension.
      • Blood test for cholesterol: Blood test for cholesterol to assess the risk of cardiovascular diseases.
      • Blood test for sugar: Blood test for sugar to detect diabetes.
      • Cancer screening: Screening for cancer (mammography for women, dog test for men, colonoscopy for both sexes).
      • Inspection at the dentist: Regular examination by a dentist to maintain health and gum health.
      • Examination at the optometrist: Regular examination by an optometrist to check vision and identify eye diseases.

    3. Examination frequency:

      • Doct’s recommendations: The frequency of examinations depends on the individual risk factors and the recommendations of the doctor.
      • Annual examinations: In general, it is recommended to undergo a general examination of the doctor annually.

  2. Vaccination: protection against infectious diseases

    1. The importance of vaccination:

      • Infections protection: Vaccination helps to protect against infectious diseases that can be especially dangerous for people over 50 years old.
      • Reduce the risk of complications: Vaccination reduces the risk of complications from infectious diseases.

    2. The main vaccines for people over 50 years old:

      • Influenza vaccine: An annual flu vaccine.
      • Vaccine against pneumococcal infection: Vaccine against pneumococcal infection.
      • Vaccine against enclosing lichen: Vaccine against girdle lichen.
      • Vaccine against tetanus, diphtheria and pertussis: Revaccination against tetanus, diphtheria and pertress every 10 years.

    3. Consultation with a doctor:

      • Individual vaccination plan: Consult a doctor to draw up an individual vaccination plan.
      • Contraindications: Discuss with the doctor possible contraindications for vaccination.

  3. Prevention of osteoporosis: strengthen the bones and prevent fractures

    1. Risk factors of osteoporosis:

      • Age: Age is the main risk factor in osteoporosis.
      • Floor: Women are more prone to osteoporosis than men.
      • Genetic predisposition: A genetic predisposition plays a role in the development of osteoporosis.
      • Low level of calcium and vitamin D: The low level of calcium and vitamin D increases the risk of osteoporosis.
      • Insufficient physical activity: Insufficient physical activity also increases the risk of osteoporosis.
      • Smoking and alcohol abuse: Smoking and abuse of alcohol increase the risk of osteoporosis.

    2. Osteoporosis prevention measures:

      • Sufficient consumption of calcium and vitamin D: Provide sufficient consumption of calcium and vitamin D.
      • Regular physical activity: Do regular physical activity, especially strength training.
      • Refusal of smoking and abuse of alcohol: Refuse smoking and alcohol abuse.
      • Medication: If necessary, take medications for the treatment of osteoporosis as prescribed by a doctor.

    3. Dencitometry:

      • Dimension of bone density: Regularly undergo densitometry (measurement of bone density) to detect osteoporosis in the early stages.

  4. Cancer screening: Early detection and treatment

    1. The importance of cancer screening:

      • Early detection: Cancer screening helps to identify cancer in the early stages when treatment is most effective.
      • Increase in the chances of survival: Early detection of cancer increases the chances of survival.

    2. The main types of cancer screening for people over 50 years old:

      • Mammography: Mammography for women to detect breast cancer.
      • PSA-Test: Psa test for men to detect prostate cancer.
      • Colonoscopy: Colonoscopy to detect cancer of the colon.
      • Lung cancer screening: Skreeting for lung cancer for people with high risk (for example, smokers).

    3. Frequency of screening:

      • Doct’s recommendations: The frequency of screening depends on the individual risk factors and the recommendations of the doctor.
      • Regular examinations: In general, it is recommended to undergo screening for cancer regularly in accordance with the doctor’s recommendations.

Section 5: Refusal of bad habits – strengthen health and extend life

  1. Smoking: Get rid of nicotine dependence

    1. Harm of smoking:

      • The risk of developing diseases: Smoking is the main risk factor for the development of many diseases, such as lung cancer, cardiovascular disease, chronic obstructive lung disease (COPD).
      • Deterioration of the quality of life: Smoking worsens the quality of life, causes cough, shortness of breath, fatigue.

    2. Methods of smoking refusal:

      • Nicotin -replaced therapy: Nicotin -replacement therapy (patching, chewing gum, sprays) helps to reduce the craving for nicotine.
      • Medicines: There are drugs that help quit smoking.
      • Psychological support: Psychological support (consultations with a psychologist, support groups) helps to cope with the psychological aspects of smoking.

    3. Support for loved ones:

      • Replace your decision: Report your decision to quit smoking loved ones so that they can support you.
      • Avoid situations that provoke smoking: Avoid situations that provoke smoking (for example, being in the company of smoking people).

  2. Alcohol abuse: Return control over the use of alcoholic beverages

    1. Harm by alcohol abuse:

      • The risk of developing diseases: Alcohol abuse increases the risk of developing many diseases, such as liver diseases, cardiovascular diseases, cancer.
      • Violation of cognitive functions: Alcohol abuse disrupts cognitive functions, worsens memory and concentration.
      • Relationships problems: Alcohol abuse can lead to problems in relations with loved ones.

    2. Alcohol consumption methods:

      • Restriction of the amount of the drunk: Limit the amount of alcohol drunk.
      • Avoid situations that provoke alcohol use: Avoid situations that provoke alcohol (for example, being in bars).
      • ** Search for alternative methods of relaxation

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