How to remain active and healthy after 60

How to remain active and healthy after 60: Detailed guidance

Section 1: Physical Health – the foundation of active longevity

1.1. The value of regular physical activity

After 60 years, regular physical activity is of critical importance for maintaining health and independence. It not only prolongs life, but also significantly improves its quality, allowing you to enjoy an active way of life, travel, communicate with loved ones and engage in your favorite hobbies.

• Improving the cardiovascular system: Exercises strengthen the heart muscle, reduce blood pressure, improve blood circulation and reduce the risk of developing cardiovascular diseases such as coronary heart disease, stroke and heart failure. Regular cardio training, such as walking, swimming, cycling and dancing, are especially useful for the health of the heart.

• Strengthening bones and muscles: With age, the bones become more fragile (osteoporosis), and the muscles lose their mass and strength (sarcopenia). Physical activity, especially strength training and burial exercises, stimulates the growth of bone tissue, increases muscle mass and strength, improves balance and coordination, reducing the risk of falls and fractures.

• Maintaining a healthy weight: With age, metabolism slows down, which can lead to weight gain. Physical activity helps to burn calories, maintain healthy weight and prevent the development of obesity, which is associated with an increased risk of type 2 diabetes, cardiovascular diseases, some types of cancer and other diseases.

• Improving cognitive functions: Physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and protect against an age -related decrease in cognitive functions, such as memory, attention and thinking. Regular physical activity can reduce the risk of developing dementia and Alzheimer’s disease.

• Improving mood and decreasing stress: Endorphins that have an analgesic and antidepressant effect release physical exercises. Regular physical activity helps to reduce stress, anxiety and depression, improves mood and increases the general sense of well -being.

1.2. Types of physical activity suitable for people over 60 years old

The choice of physical activity should be based on individual preferences, physical condition and the presence of any diseases. It is important to start slowly and gradually increase the intensity and duration of training. Before starting any new physical activity program, you need to consult a doctor.

• Cardiocation:

  • Walking: A simple and affordable form of physical activity, which can be performed almost anywhere. It is recommended to start with short walks and gradually increase their duration and intensity.
  • Swimming: A great option for people with joint problems, since water reduces the load on them. Swimming strengthens the cardiovascular system, develops the muscles of the whole body and improves breathing.
  • Cycling: Improves the cardiovascular system, strengthens the muscles of the legs and buttocks, and also improves mood. You can engage in a regular bicycle on the street or on an exercise bike of the house.
  • Dancing: A fun and effective form of physical activity, which improves coordination, balance, flexibility and mood. There are various types of dances suitable for older people, such as country -style dances, Latin American dances and ballroom dancing.

• Power training:

  • Exercises with your own weight: Push -ups from the wall, squats, attacks and rises on socks. These exercises strengthen the muscles of the whole body and do not require special equipment.
  • Exercises with dumbbells: Rise of dumbbells on biceps, bench press from the chest, the craving of dumbbells in inclination and squats with dumbbells. These exercises allow you to train individual muscle groups and increase the load as necessary.
  • Exercises on simulators: Silents for bench press, thrust of the upper block and extension of the legs. These simulators provide a controlled load and reduce the risk of injuries.

• Flexibility and balance exercises:

  • Stretching: Muscle stretching helps to improve flexibility, reduce the risk of injuries and relieve muscles and joint pain. It is recommended to stretch after each training.
  • Yoga: Improves flexibility, balance, coordination, strength and endurance. There are special yoga classes for older people who are adapted to their needs and capabilities.
  • Tai-you: The slow and smooth form of physical activity, which improves balance, coordination, flexibility and strength. Tai-chi also helps to relax and reduce stress.

1.3. Physical activity recommendations for people over 60 years old

• Start slowly and gradually increase the load: Do not try to do too much too quickly. Start with short training and gradually increase their duration and intensity.
• Consult a doctor: Before starting any new physical activity program, you need to consult a doctor, especially if you have any diseases.
• Listen to your body: If you feel pain, stop and rest. Do not overdo it.
• Diversify your training: Alternate various types of physical activity to use different muscle groups and prevent boredom.
• Engage regularly: Try to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
• Find a companion for training: To engage with a friend or family member can be more motivating and enjoyable.
• Make physical activity part of your daily life: Instead of watching TV, go for a walk. Instead of using the elevator, climb the stairs.

1.4. Nutrition for health and activity after 60 years

Proper nutrition plays a key role in maintaining health and activity after 60 years. With age, the need for some nutrients increases, and metabolism slows down. Therefore, it is important to ensure that the nutrition is balanced, diverse and rich nutrients.

• Protein: Protein is necessary to maintain muscle mass, strengthen bones and immune system. It is recommended to consume 1-1.2 grams of protein per kilogram of body weight per day. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes and nuts.
• Calcium: Calcium is necessary to strengthen bones and prevent osteoporosis. It is recommended to use 1200 mg of calcium per day. Good calcium sources include dairy products, green leafy vegetables, enriched products and calcium supplements.
• Vitamin D: Vitamin D is necessary for the absorption of calcium and strengthening bones. It is recommended to use 800-1000 IU vitamin D per day. Good sources of vitamin D include oily fish, egg yolks, enriched products and additives of vitamin D.
• Fiber: Fiber helps maintain the health of the digestive system, reduces cholesterol levels and controls the blood sugar. It is recommended to use 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grain products and legumes.
• Water: Sufficient water consumption is necessary to maintain hydration, kidney health and overall health. It is recommended to drink 8-10 glasses of water per day.
• Limit consumption: Saturated fats, trans fats, salt, sugar and processed products.

1.5. The importance of regular medical examinations

Regular medical examinations are necessary for the identification and treatment of diseases at an early stage, which helps prevent their progression and improve the prognosis. It is recommended to attend a doctor at least once a year for preventive examinations, including measuring blood pressure, cholesterol and blood sugar, as well as for cancer screening and other diseases.

Section 2: Mental Health – the key to a happy life

2.1. Conservation of cognitive functions

After 60 years, maintaining cognitive functions, such as memory, attention, thinking and speech, becomes especially important. Age -related changes in the brain can lead to a decrease in cognitive abilities, but regular exercises for the brain and maintaining an active lifestyle can help slow down this process and maintain clarity of the mind.

• Games for the brain: The solution of crosswords, sodoku, puzzles and other brain games helps stimulate brain activity, improves memory, attention and thinking.
• Reading: Reading books, magazines and newspapers expands the horizons, improves vocabulary and stimulates brain activity.
• Study of the new: Studying a new language, mastering a new skill or attending courses helps to stimulate the brain and maintain it in an active state.
• Social interaction: Communication with friends and family, participation in public events and volunteer activities help maintain cognitive functions and reduce the risk of dementia.

2.2. Stress and emotional well -being

With age, stress and emotional problems can have a stronger effect on health and well -being. It is important to learn how to effectively manage stress and maintain emotional balance.

• Meditation and awareness: Meditation and practices of awareness help reduce stress, improve concentration and increase awareness of their emotions.
• Yoga and Tai-Chi: Yoga and Tai-chi combine physical exercises, breathing techniques and meditation, which helps to reduce stress, improve flexibility and balance, and improve mood.
• Hobbies and interests: Classes of your favorite hobby or hobby help to distract from stress, relax and enjoy.
• Communication with friends and family: The support of loved ones helps to cope with stress, to feel loved and necessary.
• Professional help: If you feel that you cannot cope with stress or emotional problems yourself, seek help from a psychologist or psychotherapist.

2.3. Maintaining social activity

Social activity plays an important role in maintaining mental and physical health after 60 years. Communication with friends and family, participation in public events and volunteers help to feel the right, beloved and active member of society.

• Communication with friends and family: Meet your friends and family regularly, call them by phone, write letters or communicate on social networks.
• Participation in public events: Attend concerts, exhibitions, performances, sporting events and other public events.
• Volunteer activity: Volunteer activity helps to feel useful, contributed to society and communicate with other people.
• Joining clubs and interest groups: Join the interest club, for example, the reading club, the gardening club or the club of travelers.
• Using technologies for communication: Use the Internet and social networks to communicate with friends and family, living far away.

Section 3: Life and habits for longevity

3.1. Rejection of bad habits

The rejection of bad habits, such as smoking and alcohol abuse, is one of the most important steps that can be taken to improve health and extend life.

• Smoking: Smoking is one of the main risk factors for the development of many diseases, including lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and others. Refusal of smoking at any age brings significant benefits for health.
• Alcohol abuse: Alcohol abuse can lead to liver diseases, cardiovascular diseases, cancer and other health problems. Moderate drinking of alcohol (no more than one drink per day for women and no more than two drinks per day for men) can be acceptable, but it is best to avoid drinking alcohol in general.

3.2. Healthy sleep

Healthy sleep plays an important role in maintaining physical and mental health. With age, sleep can become more superficial and intermittent, so it is important to take measures to improve sleep quality.

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a comfortable sleeping atmosphere: Make sure your bedroom is quiet, dark and cool.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Contactly engage in physical activity: Physical activity helps to improve the quality of sleep, but do not engage in physical exercises immediately before bedtime.
• Relax before going to bed: Take a warm bath, read a book or listen to music.

3.3. House adaptation for safety and convenience

Adaptation of a house for safety and convenience can help prevent falls and other injuries, as well as make life more comfortable and independent.

• Install the handrails in the bathroom and toilet: The handrails will help you safely use the bathroom and toilet.
• Install non -slip mats on the floor: Non -slip mats will help prevent falls.
• Improve lighting in the house: Good lighting will help you better see and avoid stumbling about objects.
• Remove the obstacles from the floor: Remove all wires, rugs and other items that can cause a fall.
• Install ramps for wheelchairs or walkers: The ramps will facilitate the movement of the house if you use a wheelchair or walker.

3.4. Financial planning and security

Financial planning and security play an important role in maintaining independence and confidence in the future.

• Make a financial plan: Determine your income and expenses, as well as your financial goals.
• Manage your debts: Avoid excessive debts and repay them on time.
• Protect yourself from fraud: Be careful with offers that seem too good to be true.
• Make a will and other legal documents: Make a will and other legal documents to ensure the security of your assets and take care of your loved ones.

3.5. Lifelong training and self -development

Lifue training and self -development help maintain cognitive functions, expand their horizons and feel active and in demand.

• Attend courses and lectures: Attend courses and lectures on topics you are interested in.
• Read books and articles: Read books and articles to learn new things and expand your knowledge.
• Study new skills: Study new skills, such as playing a musical instrument, drawing or programming.
• Travel: Travel to get acquainted with new cultures and expand your horizons.
• Volunteer: Volunteer to help others and learn new things.

Section 4: Special aspects of health after 60

4.1. Women’s health after 60: menopause and hormonal therapy

Menopause, which usually occurs in women aged 45 to 55 years, leads to a decrease in estrogen levels and other hormonal changes that can cause various symptoms, such as ejiumen, night sweating, dryness of the vagina, mood swings and sleep problems. Hormone therapy (GT) can help alleviate these symptoms, but it is also associated with some risks such as an increased risk of developing breast cancer, stroke and thromboembolism. The decision to conduct GT should be made individually after discussing with a doctor.

• Alternative methods for alleviating symptoms of menopause:
  • Phytoestrogens: Phytoestrogens are plant compounds that have an estrogen -like effect. They are found in soy products, red clover and other plants.
  • Acupuncture: Acupuncture is a method of traditional Chinese medicine, which involves the introduction of thin needles into certain points on the body. Acupuncture can help alleviate the eji and other symptoms of menopause.
  • Yoga and meditation: Yoga and meditation help reduce stress, improve mood and alleviate the symptoms of menopause.
  • Balanced nutrition and physical activity: Balanced nutrition and regular physical activity help maintain health and relieve symptoms of menopause.

4.2. Health of men after 60: Andropauza and prostate health

Andropauza, also known as male menopause, is associated with a gradual decrease in testosterone levels in men with age. This can lead to symptoms such as fatigue, a decrease in libido, erectile dysfunction, a decrease in muscle mass and an increase in fat mass. Putting therapy with testosterone (ZTT) can help alleviate these symptoms, but it is also associated with some risks, such as an increased risk of prostate cancer and cardiovascular diseases. The decision to conduct ZTT should be made individually after discussing with a doctor.

Prostate health is also an important aspect of men’s health after 60 years. Benign prostate hyperplasia (DGPZ) is an increase in a prostate that can lead to urination problems. Prostate cancer is a serious disease that can be found at an early stage using regular examinations and blood tests for a prostatic specific antigen (PSA).

• Prevention of prostate diseases:
  • Regular medical examinations: Regularly visit a doctor to conduct examinations and blood tests for a dog.
  • Balanced nutrition: Eat food rich in fruits, vegetables and whole grain products.
  • Physical activity: Contractly engage in physical activity.
  • Limit the consumption of red meat and dairy products: Some studies show that the consumption of red meat and dairy products may be associated with an increased risk of prostate cancer.

4.3. Chronic diseases and their management

With age, the risk of developing chronic diseases, such as diabetes, cardiovascular diseases, arthritis and osteoporosis, increases. It is important to learn how to manage these diseases in order to maintain health and quality of life.

• Diabetes: Control the blood sugar with a diet, physical exercises and drugs.
• Cardiovascular diseases: Maintain healthy weight, control the level of cholesterol and blood pressure, do not smoke and regularly engage in physical activity.
• Arthritis: Manage pain and inflammation with drugs, physiotherapy and exercises.
• Osteoporosis: Strengthen the bones with a diet rich in calcium and vitamin D, physical exercises and drugs.

4.4. Mature leather

With age, the skin becomes more thin, dry and less elastic. It is important to properly care for mature skin in order to maintain her health and beauty.

• Use a soft cleanser: Avoid the use of aggressive cleansers that can overdry the skin.
• Moisturize the skin daily: Moisturize the skin with cream or lotion after each wash.
• Use sunscreen: Apply sunscreen with SPF 30 or higher every day, even in cloudy weather.
• Avoid a long stay in the sun: Avoid a long stay in the sun, especially during the hours of peak of solar activity.
• Drink enough water: Drink enough water to maintain skin hydration.

4.5. Eye and hearing health

With age, the risk of developing vision and hearing problems increases. It is important to regularly visit an ophthalmologist and an audiologist for examinations and timely detection and treatment of diseases.

• Eye health:

  • Regular examinations: Regularly visit an ophthalmologist for examinations.
  • Sun protection: Wear sunglasses to protect your eyes from the harmful effects of ultraviolet rays.
  • Balanced nutrition: Eat food rich in vitamins and antioxidants that are useful for the health of the eyes.

• Hearing health:

  • Regular examinations: Regularly visit an audiologist for examinations.
  • Loud noise protection: Avoid a long stay in a noisy environment.
  • Use hearing protection products: Use hearing protection products, such as Berushi or headphones, when working in a noisy environment.

Section 5: Additional tips for an active and healthy life after 60

• Optimism and positive attitude: Support the optimistic and positive attitude.
• Gratitude: Express gratitude for what you have.
• Forgiveness: Goodbye yourself and others.
• Humor: Laugh more often.
• Communication with nature: Spend time in nature.
• Spirituality: Support your spirituality.
• Help others: Help others.
• Enjoy life: Enjoy every day of life.

Section 6: Resources and support

• Doctors and medical specialists: Find doctors and medical specialists you trust.
• Support groups: Join support groups for older people.
• Online resources: Use online resources to obtain information about health and well-being.
• Local organizations: Contact local organizations that offer programs and services for older people.

Following these tips, you can remain active and healthy after 60 years and enjoy a full life.