Secrets of active life after 40 years

Secrets of active life after 40 years

1. Health – foundation of activity:

1. 1 Regular medical examinations:

   • An annual health test: emphasizes the importance of annual examinations of the therapist to identify potential problems at an early stage. It covers a wide range of analyzes, including a general and biochemical blood test, urine analysis, ECG, measurement of blood pressure and checking cholesterol.
   • Screening for age diseases: in detail considers the need for screening for specific diseases, characteristic of the age of 40+, such as breast cancer (mammography), cervical cancer (papanicolau smear), prostate cancer, colorectal cancer (colonoscopy or fecal analysis for hidden blood), glaucoma and osteoporosis (densitometry). Describes the frequency of these screening and risk factors that affect the frequency and necessity.
   • Consultations with specialists: focuses on the importance of consultations with narrow -profile specialists, such as a cardiologist, endocrinologist, gastroenterologist and ophthalmologist, depending on individual needs and the availability of chronic diseases.
   • Assessment of the general state of health: emphasizes the need to assess the general state of health, including the history of the disease, lifestyle, genetic predisposition and current complaints.
   • Discussion of the results with a doctor: emphasizes the importance of discussing the results of examinations with a doctor, obtaining recommendations for a change in lifestyle, medical treatment (if necessary) and further observation.

2. 2 Proper nutrition – energy and longevity:

   • A balanced diet: describes the principles of a balanced diet that includes a sufficient amount of proteins (low -fat meat, fish, legumes, tofu), complex carbohydrates (whole grain products, vegetables, fruits) and healthy fats (avocados, nuts, olive oil). Explains the role of each macro element in maintaining health and energy.
   • Increase in fiber consumption: emphasizes the importance of fiber to maintain the health of the digestive system, reduce cholesterol and control the level of sugar in the blood. Recommends to consume more fruits, vegetables, whole grain products and legumes.
   • Limiting sugar, salt and processed products: warns against excessive consumption of sugar, salt and treated products that can contribute to the development of chronic diseases, such as diabetes, cardiovascular diseases and obesity.
   • Hydratation: focuses on the importance of maintaining the water balance. It recommends drinking a sufficient amount of water during the day (at least 8 glasses) to maintain optimal functioning of the body.
   • Individual needs: emphasizes that nutrition needs may vary depending on age, gender, level of activity and the presence of chronic diseases. It recommends consulting a nutritionist or nutritionist to develop an individual food plan.
   • Examples of healthy recipes: offers several examples of simple and useful recipes adapted for people over 40 years old.

3. 3 Regular physical activity is the key to youth:

   • Aerobic exercises: describes the advantages of aerobic exercises such as walking, running, swimming, cycling and dancing, to maintain health of the cardiovascular system, improve the mood and control of weight. Recommends to engage in aerobic exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
   • Strength training: emphasizes the importance of strength training to maintain muscle mass and bone density, which are reduced with age. Recommends to engage in strength training at least twice a week, paying attention to all muscle groups.
   • Exercises for flexibility and balance: focuses on the importance of exercises on flexibility and balance, such as yoga and pilates, to improve posture, reduce the risk of injuries and maintain coordination.
   • The choice of a suitable type of activity: recommends choosing an activity that brings pleasure and corresponds to physical capabilities. It is important to start small and gradually increase the intensity and duration of training.
   • Consultation with a doctor: strongly recommends consulting a doctor before the start of any new program of physical exercises, especially if there is chronic diseases or restrictions.
   • Using fitness trackers: offers to use fitness trackers to track activity and motivation.

4. 4 Sleep – restoration and charge of energy:

   • The importance of quality sleep: describes the importance of quality sleep to restore the body, strengthen immunity, improve memory and mood.
   • Recommendations for the duration of sleep: recommends sleeping at least 7-8 hours a day.
   • Creating a favorable environment for sleep: emphasizes the importance of creating a favorable environment for sleep, including a dark, quiet and cool room.
   • Regular sleep mode: recommends going to bed and wake up at the same time every day, even on weekends.
   • Avoiding caffeine and alcohol before bedtime: warns against the use of caffeine and alcohol before bedtime, as they can break sleep.
   • Relaxing rituals before going to bed: offers to include relaxing rituals before going to bed, such as a warm bath, reading a book or meditation.
   • An appeal to a doctor for sleep problems: he strongly recommends going to a doctor if there are problems with sleep, such as insomnia or apnea in a dream.

5. 5 Stress management is the key to mental health:

   • Identification of stress sources: emphasizes the importance of identifying stress sources in life.
   • Relaxation practices: describes various relaxation practices, such as meditation, yoga, breathing exercises and progressive muscle relaxation that can help reduce stress.
   • Hobbies and hobbies: recommends engaged in your favorite hobbies and hobbies that bring pleasure and distract from stressful situations.
   • Social support: emphasizes the importance of social support from the family, friends and colleagues.
   • Time management techniques: offers to use time management techniques, such as drawing up lists of affairs and prioritization lists to reduce the level of stress associated with overloading.
   • Appeal to a psychologist or psychotherapist: it strongly recommends contacting a psychologist or psychotherapist if it is not possible to cope with stress on your own.

2. Intellectual activity – maintaining cognitive functions:

2. 1 Training throughout life:

   • New skills and knowledge: emphasizes the importance of constant training and acquisition of new skills and knowledge to maintain cognitive functions and adapt to the changing world.
   • Courses, seminars and master classes: recommends attending courses, seminars and master classes on topics of interest.
   • Reading books and articles: focuses on the importance of reading books and articles to expand the horizons and develop critical thinking.
   • Learning foreign languages: offers to learn foreign languages to improve memory and cognitive functions.
   • Online education: considers online education, which provides access to a wide range of educational resources.
   • Volunteering and social activity: offers to participate in volunteer and social activities to acquire new skills and knowledge, as well as to expand the circle of communication.

3. 2 Brain training – games and tasks:

   • Logical games and puzzles: describes the advantages of logical games and puzzles, such as chess, Sudoku, crosswords and scanwords, to train the brain and improve cognitive functions.
   • Applications for brain training: recommends using brain training applications that offer various games and tasks aimed at improving memory, attention and speed of thinking.
   • The study of new skills: offers to study new skills, such as playing a musical instrument, drawing or programming, to stimulate the brain and develop new neural connections.
   • Solving complex problems: focuses on the importance of solving complex problems that require mental stress to maintain cognitive functions.
   • A variety of activities: emphasizes the importance of a variety of activity to stimulate various areas of the brain.

4. 3 Social interaction – communication and exchange of ideas:

   • Active communication with friends and family: emphasizes the importance of active communication with friends and family to maintain mental health and a sense of belonging.
   • Participation in social groups and clubs: recommends participating in social groups and interest clubs to expand the circle of communication and exchange of ideas.
   • Volunteering and social activity: offers to engage in volunteer and social activities to expand the circle of communication and make a contribution to society.
   • Discussion of books and films: recommends discussing books and films with friends and family to develop critical thinking and exchange of views.
   • Visiting cultural events: offers to attend cultural events, such as concerts, exhibitions and theatrical performances, to expand the horizons and exchange impressions.

3. Social activity – maintaining ties and interests:

5. 1 Maintaining and expanding the circle of communication:

   • Regular meetings with friends and family: emphasizes the importance of regular meetings with friends and family to maintain social ties and feelings of belonging.
   • Search for new dating: recommends looking for new acquaintances, attending events, interest clubs and online platforms.
   • The resumption of old ties: offers to resume old ties with friends and acquaintances with whom contact is lost.
   • Participation in social networks: considers the possibility of using social networks to maintain communication with friends and family, as well as to search for new acquaintances.
   • Volunteering and social activity: offers to engage in volunteer and social activities to expand the circle of communication and make a contribution to society.

6. 2 Participation in public life:

   • Volunteering: describes various opportunities for volunteering, such as helping in need, participation in environmental actions and organization of events.
   • Participation in political life: offers to participate in political life, voting in the elections, participating in discussions and supporting political organizations.
   • Participation in charity events: recommends participating in charitable actions, providing assistance to those in need and supporting charitable organizations.
   • Participation in public organizations: proposes to participate in public organizations involved in solving social problems.
   • Assistance to neighbors and those in need: focuses on the importance of assisting neighbors and those in need in their area.

7. 3 Travel and new impressions:

   • Travel planning: emphasizes the importance of travel planning, including the choice of direction, booking tickets and housing, as well as drawing up a route.
   • Visiting new places: recommends visiting new places, both in his country and abroad, to expand the horizons and get new impressions.
   • The study of local culture: focuses on the importance of studying local culture, including language, traditions and customs.
   • Communication with local residents: offers to communicate with local residents to obtain a deeper understanding of culture and lifestyle.
   • Photography and maintenance of a travel diary: recommends taking pictures and keeping a trip diary to preserve memories and exchange with others.
   • Accounting for physical capabilities: emphasizes the importance of taking into account physical capabilities in traveling travel.

8. 4 Hobbies and hobbies – a source of joy and self -realization:

   • Search for new hobbies: recommends looking for new hobbies and hobbies that bring pleasure and allow you to reveal their creative potential.
   • Return to forgotten hobbies: offers to return to forgotten hobbies, which once brought joy.
   • Participation in interest clubs: recommends participating in interest clubs where you can communicate with like -minded people and share experience.
   • The development of their skills: focuses on the importance of developing their skills in a chosen hobby.
   • The allocation of time on a hobby: emphasizes the importance of allocating time on a hobby in its schedule.

4. Financial activity – ensuring stability and independence:

9. 1 Financial planning and budgeting:

   • Compilation of budget: emphasizes the importance of drawing up a budget for monitoring income and expenses.
   • Definition of financial goals: recommends defining financial goals, such as debt repayment, creating a financial airbag and retirement planning.
   • Tracking costs: focuses on the importance of tracking expenses to identify the possibilities of savings.
   • Automation of payments: offers to automate payments on accounts to avoid delays and fines.
   • Using financial instruments: considers the possibility of using financial instruments, such as credit cards with a grace period and loyalty program, to obtain additional benefits.

10. 2 Investing and accumulations:

    • Creating a financial airbag: emphasizes the importance of creating a financial airbag to cover unexpected expenses.
    • Investing in various assets: recommends investing in various assets, such as shares, bonds and real estate, for risk diversification and increase in profitability.
    • Consultation with a financial consultant: strongly recommends consulting a financial consultant to develop an individual investment plan.
    • Regular investments: focuses on the importance of regular investments, even small amounts, to achieve long -term financial goals.
    • Review of the investment plan: recommends regularly reviewing the investment plan in accordance with changing circumstances.

11. 3 Continuation of work or transition to a new job:

    • Assessment of opportunities: emphasizes the importance of evaluating the possibilities of continuing work activity or switching to a new job.
    • Advanced training: recommends to improve qualifications to maintain competitiveness in the labor market.
    • Search for new vacancies: offers to actively look for new vacancies using online platforms, employment agencies and personal contacts.
    • The development of entrepreneurial skills: considers the possibility of developing entrepreneurial skills and opening your own business.
    • Flexible work schedule: offers to consider the ability to work with a flexible schedule or partial employment.

12. 4 Retirement planning:

    • Evaluation of pension savings: emphasizes the importance of evaluating pension savings and planning the pension budget.
    • Determination of retirement sources: recommends determining pension sources, such as state pension, private pension, investment and rental for rent.
    • Planning of pension costs: focuses on the importance of planning retirement costs, including accommodation costs, food, medical care and entertainment.
    • Consideration of the possibility of retirement: proposes to consider the possibility of retirement to receive additional income and maintain social activity.

5. Spiritual activity – the search for meaning and harmony:

13. 1 Meditation and self -analysis:

    • Regular practice of meditation: describes the advantages of regular practice of meditation to reduce stress, improve concentration and achieve internal dormity.
    • Self -analysis and reflection: focuses on the importance of introspection and reflection for understanding their values, goals and life paths.
    • Diary: Offers to keep a diary for recording thoughts, feelings and experiences.
    • Practice of gratitude: recommends practicing gratitude for what is in life.
    • Establishing a connection with your internal “I”: emphasizes the importance of establishing a connection with your internal “I” to achieve harmony and integrity.

14. 2 Visiting cultural and spiritual places:

    • Visiting museums and exhibitions: recommends visiting museums and exhibitions to expand the horizons and get aesthetic pleasure.
    • Visiting theaters and concerts: offers to attend theaters and concerts to join art and get an emotional charge.
    • Visiting religious places: considers the possibility of visiting religious places to strengthen faith and spirituality.
    • Participation in cultural events: offers to participate in cultural events, such as festivals and holidays, to expand the horizons and get new impressions.

15. 3 Help others and charity:

    • Volunteering: describes various opportunities for volunteering, such as helping in need, participation in environmental actions and organization of events.
    • Providing assistance to those in need: focuses on the importance of assisting those in need, such as elderly people, people with disabilities and children from low -income families.
    • Support for charitable organizations: recommends supporting charitable organizations, making donations and participating in stocks.
    • Making a contribution to society: emphasizes the importance of making a contribution to society, making the world better.

16. 4 Development of personal qualities and virtues:

    • Work on oneself: emphasizes the importance of working on oneself for the development of personal qualities and virtues, such as honesty, compassion, patience and courage.
    • The study of philosophy and ethics: recommends studying philosophy and ethics to deepen the understanding of moral principles and values.
    • The development of empathy: focuses on the importance of the development of empathy in order to understand and sympathize with other people.
    • Practice of forgiveness: recommends practicing forgiveness, both of oneself and others, to free from negative emotions and achieve inner peace.

6. Technologies – assistants in active life:

17. 1 Using the Internet and social networks:

    • Maintaining communication with friends and family: describes the possibilities of using the Internet and social networks to maintain communication with friends and family, especially those who live far.
    • Search for information and news: focuses on the possibility of using the Internet to search for information and news on topics of interest.
    • Online education and courses: considers the possibilities of online education and courses to acquire new knowledge and skills.
    • Participation in online communities: offers to participate in online interests in interests for the exchange of experience and communicating with like-minded people.
    • Entertainment and leisure: considers the possibilities of using the Internet for entertainment and leisure, such as watching films, listening to music and reading books.

18. 2 Using smartphones and tablets:

    • Organization of time and planning: describes the possibilities of using smartphones and tablets to organize time and planning cases.
    • Fitness trackers and health applications: focuses on the possibility of using fitness trackers and health applications to track activity and maintain a healthy lifestyle.
    • Reading electronic books: offers to read electronic books on smartphones and tablets.
    • Games and puzzles: considers the possibilities of using smartphones and tablets for games and puzzles aimed at brain training.
    • Navigation and maps: describes the possibilities of using smartphones and tablets for navigation and searching for places.

19. 3 Using “smart” home devices:

    • Automation of the house management: describes the possibilities of automation of house management using “smart” devices, such as lighting, heating and safety control systems.
    • Energy savings: focuses on the possibilities of saving energy using “smart” devices.
    • Improving comfort and security: emphasizes the possibilities of increasing comfort and security using “smart” devices.
    • Device control using a voice: considers the ability to control devices using a voice.

20. 4 Computer literacy training:

    • Computer literacy courses: recommends attending computer literacy courses to acquire basic skills in working with a computer.
    • Online lessons and tutorials: offers to use online lessons and tutorials to study specific programs and functions.
    • Help from friends and family: recommends contacting friends and family for help to master computer equipment.
    • Practice and experiments: emphasizes the importance of practice and experiments to consolidate the acquired knowledge and skills.

7. Legal and financial issues – preparation for the future:

21. 1 Customing of a will:

    • The importance of drawing up a will: emphasizes the importance of drawing up a will to determine the procedure for distributing property after death.
    • Consultation with a lawyer: strongly recommends consulting a lawyer when drawing up a will.
    • Regular review of the will: recommends regularly reviewing the will in accordance with changing circumstances.
    • Storage of a will: focuses on the importance of proper storage of a will in a reliable place.

22. 2 Power of attorney:

    • The importance of registration of a power of attorney: emphasizes the importance of issuing a power of attorney to grant authority to another person to commit legal actions in case of incapacity.
    • Types of powers of attorney: describes various types of powers of attorney, such as a general power of attorney and a special power of attorney.
    • Consultation with a lawyer: strongly recommends consulting with a lawyer when applying for a power of attorney.

23. 3 Medical insurance:

    • The importance of medical insurance: emphasizes the importance of medical insurance to ensure access to quality medical care.
    • The choice of a suitable insurance policy: recommends choosing an insurance policy that corresponds to individual needs and financial capabilities.
    • Regular review of the insurance policy: recommends regularly reviewing the insurance policy in accordance with changing circumstances.

24. 4 Life insurance:

    • The importance of life insurance: emphasizes the importance of life insurance to ensure the financial protection of the family in the event of the death of the insured person.
    • The choice of a suitable insurance policy: recommends choosing an insurance policy that corresponds to individual needs and financial capabilities.
    • Regular review of the insurance policy: recommends regularly reviewing the insurance policy in accordance with changing circumstances.

8. Psychological stability – adaptation to changes:

25. 1 Acceptance of age -related changes:

    • Realistic perception of age: emphasizes the importance of realistic perception of age and recognition of inevitable age -related changes.
    • The emphasis on opportunities, and not on restrictions: recommends focusing on opportunities, and not on restrictions related to age.
    • A positive attitude towards oneself: focuses on the importance of a positive attitude towards oneself and your body.
    • The adoption of the past and the present: recommends accepting the past and present and not regret that it is impossible to change.

26. 2 The development of adaptation skills:

    • Flexibility and openness to the new: emphasizes the importance of flexibility and openness to the new to adapt to changing circumstances.
    • The ability to cope with stress: focuses on the importance of the ability to cope with stress and negative emotions.
    • The development of perseverance and optimism: recommends developing perseverance and optimism to overcome difficulties.
    • The search for positive sides in any situation: offers to look for positive aspects in any situation and study from negative experience.

27. 3 Search for support and acceptance:

    • Communication with people who support and inspire: emphasizes the importance of communicating with people who support and inspire.
    • Participation in support groups: recommends participating in support groups where you can communicate with people who have similar problems and experiences.
    • Appeal to a psychologist or psychotherapist: he strongly recommends contacting a psychologist or psychotherapist if it does not manage to cope with psychological problems on his own.

28. 4 Preservation of a sense of humor:

    • Humor as a way to cope with stress: emphasizes the importance of humor as a way to cope with stress and negative emotions.
    • View comedy films and programs: recommends watching comedy films and transmission to uplift.
    • Communication with people who have a good sense of humor: offers to communicate with people who have a good sense of humor.
    • Do not be afraid to laugh at yourself: focuses on the importance of not afraid to laugh at yourself and with your shortcomings.

9. Care for appearance – maintaining self -confidence:

29. 1 Proper skin care:

    • Cleansing, tonic and moisture: describes the importance of proper skin care, including cleansing, tonic and moisturizing.
    • Using sunscreen: focuses on the importance of using sunscreen to protect the skin from the harmful effects of ultraviolet rays.
    • The use of anti -aging agents: recommends the use of anti -aging agents containing antioxidants, retinol and hyaluronic acid.
    • Visiting a cosmetologist: offers to visit a cosmetologist for professional skin care.

30. 2 Hair care:

    • The correct choice of shampoo and air conditioning: describes the importance of the correct choice of shampoo and air conditioning corresponding to the type of hair.
    • Hair protection from thermal exposure: focuses on the importance of hair protection from the thermal exposure of the hair dryer, iron and curling iron.
    • Regular haircut: recommends regularly making a haircut to maintain a healthy hair.
    • Using masks and oils for hair: offers to use masks and hair oils for moisturizing and nutrition.

31. 3 Tooth care:

    • Regular tooth brushing: describes the importance of regular teeth twice a day.
    • Using tooth thread: focuses on the importance of using a dental thread to remove denture from hard -to -reach places.
    • Regular visit to the dentist: recommends regularly attending a dentist for a preventive examination and professional brushing tooths.

32. 4 Maintaining physical form:

    • Regular physical exercises: describes the importance of regular physical exercises to maintain physical form and health.
    • Proper nutrition: focuses on the importance of proper nutrition to maintain a healthy weight and figure.
    • Sufficient sleep: recommends sleeping at least 7-8 hours a day to restore the body.

33. 5 Style in clothes and makeup:

    • The choice of clothing that emphasizes the advantages of the figure: recommends choosing clothes that emphasizes the advantages of the figure and hides flaws.
    • Using makeup to emphasize beauty: offers to use makeup to emphasize beauty and create a fresh and rested look.
    • Experiments with style: recommends experimenting with style and try new images.
    • Following fashion trends: offers to monitor fashion trends and adapt them to their style.

10. Family relations – maintaining close ties:

34. 1 Strengthening relations with the spouse:

    • Spending time together: emphasizes the importance of spending time with a spouse, dealing with your favorite business and discussing important issues.
    • The expression of love and gratitude: recommends expressing love and gratitude to the spouse/partner.
    • Support and understanding: focuses on the importance of supporting and understanding the spouse/partner.
    • The solution of conflicts peacefully: proposes to resolve conflicts peacefully, avoiding insults and accusations.
    • Joint trips and adventures: recommends making joint trips and adventures to strengthen relationships.

35. 2 Maintaining ties with children and grandchildren:

    • Regular communication: emphasizes the importance of regular communication with children and grandchildren, even if they live far.
    • Participation in the lives of children and grandchildren: recommends participating in the life of children and grandchildren, providing them with support and help.
    • Holding time together: offers to spend time with children and grandchildren, dealing with favorite business and discussing important issues.
    • Transfer of experience and knowledge: recommends transferring experience and knowledge to children and grandchildren.
    • Creating family traditions: offers to create family traditions that will be passed down from generation to generation.

36. 3 Maintaining relations with relatives:

    • Regular communication: emphasizes the importance of regular communication with relatives, even if they live far.
    • Participation in family events: recommends participating in family events, such as birthdays, weddings and funerals.
    • Provision of support and assistance: offers to provide support and assistance to relatives when necessary.
    • Maintaining warm relations: recommends maintaining warm relations with relatives.

37. 4 Solving family problems:

    • Open and honest communication: emphasizes the importance of open and honest communication to solve family problems.
    • Search for compromises: recommends looking for compromises when resolving conflicts.
    • Appeal to a family psychologist: it strongly recommends that you turn to a family psychologist if it is not possible to solve family problems on your own.
    • Forgiveness and reconciliation: recommends forgive and reconcile with family members after conflicts.