Healthy lifestyle in 60: tips and recommendations

Section 1: Physical activity and health of the cardiovascular system

1.1. The importance of regular exercises:

Regular physical exercises are the cornerstone of a healthy lifestyle at any age, but their value increases 60 years and older. They contribute to maintaining muscle mass, strengthening bones, improving equilibrium and coordination, reducing the risk of falling, maintaining the health of the cardiovascular system, weight control, improving mood and cognitive functions. Inaction, on the contrary, leads to an accelerated loss of muscle mass (sarcopenia), deterioration in bone density (osteoporosis), increasing the risk of developing cardiovascular diseases, type 2 diabetes and other chronic diseases. The choice of exercises should be individual, given the state of health, physical training and personal preferences. Before you start a new exercise program, you need to consult a doctor, especially if there are any chronic diseases or restrictions.

1.2. Types of physical exercises:

• Aerobic exercises: Aerobic exercises, also known as cardio training, strengthen the heart and lungs, improve blood circulation and help control weight. These include walking, jogging, swimming, cycling, dancing and aerobics with low shock load. It is recommended at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week, distributed for several days. For example, you can take 30-minute walks with a quick step five days a week. It is important to start gradually and increase the intensity and duration of training as physical preparation improves. Follow your pulse and load level to avoid overvoltage. If shortness of breath, chest pain or dizziness appears during training, you should immediately stop the exercise and consult a doctor.
• Power exercises: Power exercises help strengthen muscles and bones, improve balance and coordination, as well as accelerate metabolism. With age, the muscle mass is naturally reduced, so strength training is especially important for maintaining functional independence and preventing falls. Power exercises include weight lifting (dumbbells, weights, rods), the use of elastic resistance ribbons, exercises with its own weight (push -ups, squats, lunges) and work on simulators. It is recommended to perform strength exercises at least twice a week, working out all the main muscle groups (legs, back, chest, shoulders, arms). Start with a small weight and gradually increase it as the muscles become stronger. It is important to perform exercises correctly to avoid injuries. If necessary, contact the coach to obtain instructions on the correct technique of performing exercises.
• Exercises for flexibility and balance: Exercises for flexibility and balance help to improve joint mobility, reduce the risk of injuries and prevent falls. These include stretching, yoga, tai-chi and Pilates. Stretching should be performed regularly after aerobic and strength training to relax muscles and improve their elasticity. Equilibrium exercises can be performed daily, for example, standing on one leg or performing exercises on a balancing board. Improving equilibrium reduces the risk of falls that are a serious problem for the elderly.
• Joint exercises: With age, joint problems, such as arthritis. Joint exercises help maintain their mobility, reduce pain and inflammation. These include rotational movements of joints, flexion and extension, as well as exercises in water (aquaerobic). It is important to perform exercises carefully and avoid sudden movements that can aggravate the pain. In case of severe pain, consult a doctor or physiotherapist.

1.3. Safety during sports:

Security is the main priority in sports at any age, especially after 60 years. It is important to follow the following recommendations:

• Consult a doctor: Before you start a new exercise program, especially if there are any chronic diseases, you need to consult a doctor. The doctor can evaluate your health status and give recommendations for the choice of exercises and their intensity.
• Start gradually: Do not try to do too much too quickly. Start with small loads and gradually increase them as physical preparation improves.
• Warm up and get drunk: Before starting training, you must warm up to prepare the muscles for the load. After training, it is necessary to perform a hitch in order to reduce the frequency of heart contractions and relax the muscles.
• Drink enough liquids: During training, it is important to drink fluid enough to avoid dehydration.
• Wear comfortable clothes and shoes: Clothes and shoes should be comfortable and not constrained movements. Shoes should provide good support for the foot and depreciation.
• Listen to your body: If pain, shortness of breath or dizziness appears during training, you must immediately stop the exercise.
• Train in a safe place: Choose safe places for training, for example, even surfaces, well -lit rooms or equipped sports halls.
• Do not train alone: If possible, train with a friend or relative so that if necessary you can help you.

1.4. Integration of physical activity into everyday life:

It is not necessary to visit the gym to be physically active. Many types of physical activity can be integrated into everyday life:

• Walk on foot: Try to walk as much as possible, for example, to work, to a store or visit.
• Go up the stairs: Instead of an elevator, use the stairs.
• Do household chores: Work in the garden, cleaning the house and other household chores is a great way to burn calories and strengthen muscles.
• Play with your grandchildren: Active games with grandchildren are not only fun, but also good for health.
• Dance: Dancing is a great way to enjoy and burn calories.
• Participate in group classes: Attend group classes in fitness, yoga or tai-chi.

1.5. The benefits of physical activity for the cardiovascular system:

Regular physical activity has a beneficial effect on the cardiovascular system:

• Reduces blood pressure: Physical exercises help reduce blood pressure, which is an important factor in the prevention of cardiovascular diseases.
• Reduces cholesterol level: Physical exercises help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
• Improves blood circulation: Physical exercises improve blood circulation and reduce the risk of blood clots.
• Strengthens the heart muscle: Physical exercises strengthen the heart muscle and increase its effectiveness.
• Reduces the risk of developing cardiovascular diseases: Regular physical activity reduces the risk of developing cardiovascular diseases, such as heart attack, stroke and heart failure.

Section 2: Food and diet

2.1. The importance of a balanced diet:

Balanced nutrition plays a key role in maintaining health and well -being at the age of 60 and older. With age, the need for calories is reduced, but the need for nutrients, such as proteins, vitamins and minerals, remains high. Proper nutrition helps maintain muscle mass, strengthen the bones, maintain the immune system, improve cognitive functions and reduce the risk of chronic diseases. An unbalanced diet, on the contrary, can lead to a deficiency of nutrients, a decrease in immunity, a deterioration in cognitive functions and an increase in the risk of developing chronic diseases, such as osteoporosis, type 2 diabetes and cardiovascular diseases.

2.2. The basic principles of healthy diet:

• Variety: Try to use a variety of foods from all food groups to provide the body with all the necessary nutrients. Include fruits, vegetables, whole grain products, low -fat proteins and healthy fats in your diet.
• Calorie restriction: With age, the need for calories is reduced, so it is important to monitor the number of calories consumed and avoid overeating. Choose products with low calorie content and high nutrient content.
• Protein: Protein is necessary to maintain muscle mass, strengthen bones and maintain the immune system. Include low -fat protein sources in your diet, such as chicken, fish, turkey, eggs, legumes and tofu.
• Fiber: Fiber is important for the health of the digestive system, control of blood sugar and reducing cholesterol. Include products rich in fiber in your diet, such as fruits, vegetables, whole grain products and legumes.
• Useful fats: Useful fats are necessary for the health of the brain, heart and blood vessels. Include products rich in useful fats in your diet, such as fish, avocados, nuts and seeds. Avoid saturated and trans fats contained in fatty meat, fried foods and processed foods.
• Vitamins and minerals: Vitamins and minerals are necessary to maintain the health of all organs and systems. Try to receive enough vitamins and minerals from food. If necessary, you can take vitamin-mineral complexes, but before that it is necessary to consult a doctor.
• Water: Water is necessary to maintain hydration of the body, kidney health and digestive system. Try to drink enough water during the day, especially in hot weather and during physical exercises.

2.3. Proceeds of healthy 60 years and older:

• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. Try to use at least five portions of fruits and vegetables per day. Choose fruits and vegetables of different colors to get the maximum amount of nutrients. Berries, dark green leafy vegetables and cruciferous vegetables (broccoli, colored cabbage, Brussels cabbage) are especially useful.
• Whole grain products: All -grain products are rich in fiber, vitamins and minerals. Replace refined grain products (white bread, white rice, pasta) with whole grain (whole grain bread, brown rice, oatmeal, film).
• Low -fat proteins: Low -fat proteins are important for maintaining muscle mass and immune system. Choose low -fat sources of protein, such as chicken, fish, turkey, eggs, legumes and tofu. Limit the consumption of red meat and processed meat products.
• Dairy products with low fat content: Dairy products with low fat content are rich in calcium and vitamin D, which are important for bone health. Choose dairy products with low fat, such as milk, yogurt and cheese. If you have lactose intolerance, choose lactose dairy products or alternative calcium sources such as enriched soy milk, tofu and green leafy vegetables.
• Fish: Fish, especially oily fish, such as salmon, tuna and sardines, is rich in omega-3 fatty acids, which are useful for the health of the heart, brain and joints. Try to eat fish at least twice a week.
• Nuts and seeds: Nuts and seeds are rich in useful fats, proteins, fiber, vitamins and minerals. Use small portions of nuts and seeds as a snack or add them to salads and yogurts. Choose unsalted nuts and seeds.
• Vegetable oils: Vegetable oils, such as olive oil, avocado oil and linseed oil, are rich in healthy fats and antioxidants. Use vegetable oils for cooking and salad dressing.

2.4. Products that should be avoided or consumed in moderate quantities:

• Sweet drinks: Sweet drinks, such as carbonated drinks, juices and sweet tea, contain a lot of sugar and calories, but few nutrients. Limit the consumption of sweet drinks and choose water, unsweetened tea or coffee.
• Processed products: Processed products, such as chips, cookies, sweets and fast food, contain many salt, sugar and saturated fats, but few nutrients. Limit the consumption of processed products and choose whole, unprocessed products.
• Red meat and processed meat products: Red meat and treated meat products contain many saturated fats and can increase the risk of developing cardiovascular diseases and cancer. Limit the consumption of red meat and processed meat products and choose low -fat sources of protein, such as chicken, fish and legumes.
• Saturated and trans fats: Saturated and trans-fats are found in fatty meat, fried foods and processed foods. They can increase the level of “poor” cholesterol and increase the risk of developing cardiovascular diseases. Avoid saturated and trans fats and choose healthy fats, such as omega-3 fatty acids.
• Alcohol: 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 useful for heart health. However, excessive alcohol consumption can lead to serious health problems, such as liver disease, cardiovascular diseases and cancer. If you do not drink alcohol, do not start. If you drink alcohol, do it moderately.

2.5. Dietary recommendations for chronic diseases:

In the presence of chronic diseases, such as type 2 diabetes, cardiovascular diseases, renal failure or arthritis, special dietary recommendations must be observed. Consult a doctor or nutritionist to develop an individual nutrition plan that will meet your needs and help control your disease.

• Type 2 diabetes: With type 2 diabetes, it is important to control the blood sugar level with a diet. It is recommended to consume products with a low glycemic index, such as whole grain products, fruits and vegetables. Limit the consumption of sweet drinks, processed products and simple carbohydrates. It is also important to monitor the size of portions and evenly distribute carbohydrate intake during the day.
• Cardiovascular diseases: With cardiovascular diseases, it is important to reduce cholesterol and blood pressure with a diet. It is recommended to consume low-content products of saturated and trans fats, cholesterol and salt. Include products rich in omega-3 fatty acids, fiber and antioxidants in your diet.
• Renal failure: With renal failure, it is important to control the consumption of protein, phosphorus and potassium. Consult a doctor or nutritionist to develop an individual nutrition plan that will meet your needs.
• Arthritis: With arthritis, it is important to reduce inflammation in the joints with a diet. It is recommended to consume foods rich in antioxidants and omega-3 fatty acids. Limit the consumption of processed products, sugar and saturated fats.

2.6. Planning and cooking tips:

• Plan your food meals: Planning meals will help you adhere to a healthy diet and avoid spontaneous snacks of unhealthy foods. Make a list of products you need to buy and adhere to it when visiting the store.
• Prepare at home: Cooking at home allows you to control the ingredients and the size of portions. Use fresh, unprocessed products and avoid adding a large amount of salt, sugar and fat.
• Prepare big portions: Preparing large portions of food allows you to save time and effort. Divide cooked food into portions and freeze them for subsequent use.
• Use useful recipes: Look for useful recipes in books, magazines and on the Internet. Experiment with new products and cooking methods.
• Eat consciously: Eat slowly and enjoy every piece. Pay attention to the taste, texture and smell of food. Stop eating when you feel full, even if food is still on the plate.

Section 3: Mental Health and Cognitive Functions

3.1. The importance of maintaining mental health:

Mental health is an integral part of overall health and well -being at any age, but it is especially important at 60 years and older. With age, people often encounter various life changes, such as retirement, loss of loved ones, a deterioration in health and a decrease in social activity, which can adversely affect the mental state. Maintaining mental health helps to cope with stress, maintain a positive attitude, maintain social ties, adapt to changes and enjoy life. Neglect of mental health can lead to depression, anxiety, social isolation, deterioration of cognitive functions and a decrease in the quality of life.

3.2. Factors affecting mental health:

• Social isolation and loneliness: Social isolation and loneliness are a serious problem for the elderly. They can lead to depression, anxiety, worsening cognitive functions and increasing the risk of developing other diseases. It is important to maintain social ties, participate in public life and find new ways to communicate with people.
• Loss of loved ones: The loss of loved ones is one of the most difficult life experiences. Woe can lead to depression, anxiety, insomnia and other health problems. It is important to give yourself time to grief and seek help, if necessary.
• Chronic diseases and pain: Chronic diseases and pain can adversely affect the mental state. They can lead to depression, anxiety, insomnia and social isolation. It is important to treat chronic diseases and pain, as well as look for ways to cope with them.
• Financial problems: Financial problems can cause stress and anxiety. It is important to plan your budget and seek help, if necessary.
• Retirement: Retirement can be both positive and negative experience. Some people rejoice in freedom and the opportunity to engage in their favorite business, while others feel lost and lonely. It is important to plan your pension and find new ways to fill your time.
• Deterioration of cognitive functions: Deterioration of cognitive functions can cause anxiety and depression. It is important to maintain cognitive functions with the help of physical exercises, healthy nutrition and mental activity.

3.3. Strategies for maintaining mental health:

• Support social ties: Maintain social ties with friends, relatives and neighbors. Participate in public life, visit clubs and circles, engage in volunteer activities.
• Engage in your favorite business: Take your favorite business that bring you joy and satisfaction. Read books, listen to music, draw, engage in gardening, travel.
• Stay active: Regular physical exercises are useful not only for physical, but also for mental health. They help reduce stress, improve mood and increase self -esteem.
• Learn the new: Learn the new to maintain cognitive functions and stimulate the brain. Read books, attend courses, learn a foreign language.
• Practice awareness: Practice awareness to reduce stress and anxiety. Focus on the present moment and pay attention to your thoughts and feelings.
• Seek for help: If you feel depressed, anxious or experience other problems with mental health, seek help from a doctor, psychologist or other specialist in the field of mental health.

3.4. Cognitive functions and their maintenance:

Cognitive functions, such as memory, attention, thinking and speech, play an important role in everyday life. With age, cognitive functions can deteriorate, but this is not inevitable. There are many ways to support cognitive functions and reduce the risk of dementia.

• Exercise: Regular physical exercises are useful for brain health. They improve blood circulation in the brain and stimulate the growth of new cells.
• Healthy nutrition: Healthy nutrition is good for brain health. Include products rich in antioxidants, omega-3 fatty acids and vitamins of group B. in your diet.
• Mental activity: Mental activity stimulates the brain and helps maintain cognitive functions. Read books, solve crosswords, play chess, learn a foreign language.
• Social activity: Social activity is useful for brain health. Communicate with friends and relatives, participate in public life, visit clubs and mugs.
• Dream: A sufficient dream is important for the health of the brain. Try to sleep at least 7-8 hours a day.
• Stress control: Stress can adversely affect cognitive functions. Find the ways to cope with stress, such as meditation, yoga or walking in nature.

3.5. The role of social activity and communication:

Social activity and communication play an important role in maintaining mental health and cognitive functions. Loneliness and social isolation can lead to depression, anxiety, worsening cognitive functions and increasing the risk of developing other diseases.

• Maintain relationships with friends and relatives: Regularly communicate with friends and relatives. Visit them, call them on the phone or communicate on the Internet.
• Participate in public life: Participate in public life. Visit clubs and circles, engage in volunteer activities, attend cultural events.
• Join the support groups: If you are experiencing a difficult period in life, join the support group. In the support group, you can share your experiences with other people who understand you and get support.
• Use the Internet and social networks: The Internet and social networks can be useful tools for maintaining social ties. Communicate with friends and relatives on the Internet, join the interest groups, participate in online forums.
• Do not be afraid to ask for help: If you feel lonely and isolated, do not be afraid to ask for help. Contact your friends, relatives, doctor or psychologist.

Section 4: Sleep and rest

4.1. The importance of quality sleep:

High -quality sleep plays an important role in maintaining physical and mental health at any age, but is especially important at 60 years and older. With age, the structure of sleep changes, becomes more intermittent and superficial. Many elderly people experience sleep problems, such as insomnia, frequent night awakening and early awakening. The lack of sleep can lead to fatigue, irritability, worsening cognitive functions, reducing immunity and increasing the risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes and depression. High -quality sleep helps to restore strength, improve mood, increase attention concentration, strengthen the immune system and reduce the risk of diseases.

4.2. Changes in sleep with age:

The following changes in sleep occur with age:

• Reducing the total duration of sleep: Older people need less sleep than young people. However, this does not mean that they can sleep less. Even if the total duration of sleep decreases, it is important to sleep with high quality.
• Increase in the time of falling asleep: Older people need more time to fall asleep.
• Reducing deep sleep: Deep sleep is important for restoring strength and memory. With age, the amount of deep sleep decreases.
• Increase in the number of night awakenings: Elderly people often wake up at night.
• Early awakening: Older people often wake up earlier than they would like.

4.3. Causes of sleep disturbances:

Sleep disorders can be caused by various factors, such as:

• Chronic diseases: Chronic diseases, such as arthritis, cardiovascular diseases, lung diseases and prostate diseases, can cause pain, discomfort and frequent urination, which can disturb sleep.
• Medication: Some drugs can cause sleep disturbances.
• Depression and anxiety: Depression and anxiety can cause insomnia.
• Restless legs syndrome: Restless legs syndrome is a condition that causes discomfort in the legs that make a person constantly move his feet. This can break the dream.
• Apna of sleep: Apna of sleep is a condition in which a person stops breathing during sleep. This can violate sleep and cause daytime drowsiness.
• Incorrect sleep habits: Incorrect habits of sleep, such as irregular sleep mode, use caffeine or alcohol before bedtime, watching a TV in bed and using electronic devices before bedtime, can break sleep.

4.4. Sleep hygiene:

Sleep hygiene is a set of rules that help improve sleep quality. These include:

• Follow the regular 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 dark, quiet and cool.
• Use the bed only for sleep and sex: Do not watch TV, do not read and do not work in bed.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do physical exercises regularly: Physical exercises help improve sleep, but do not do them immediately before bedtime.
• Relax before going to bed: Take a warm bath, read a book or listen to music.
• Do not go to bed hungry or crossed: A light snack before going to bed can help you fall asleep, but do not overeat.
• If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, hormone, which regulates sleep.
• Set the ritual before bedtime: Perform the same actions every evening before bedtime to prepare your body for sleep.

4.5. Relaxation methods to improve sleep:

• Meditation: Meditation helps to relax and relieve stress.
• Yoga: Yoga helps to relax muscles and improve sleep.
• Respiratory exercises: Respiratory exercises help reduce heart rate and blood pressure, which can help relax.
• Progressive muscle relaxation: Progressive muscle relaxation is a method that includes tension and relaxation of various muscle groups.
• Autogenic training: Autogenic training is a method that includes a repetition of certain phrases to relax the body and mind.

4.6. Appeal to a doctor for sleep disturbances:

If you experience serious sleep problems, you must consult a doctor. The doctor can determine the cause of your sleep disorders and prescribe treatment. Treatment may include a change in lifestyle, medication or visiting a psychotherapist. Do not ignore sleep problems, as they can adversely affect your health and quality of life.

Section 5: Eye and Hearing Health

5.1. Age -related vision changes:

With age, vision undergoes a number of changes that can affect the quality of life. It is important to know about these changes and take measures to maintain the health of the eyes.

• Presbyopia: Presbiopia is an age -related vision of vision near, which makes it difficult to read small text and perform other work at close range. This is due to the loss of elasticity of the lens of the eye. Usually, presbyopia begins to appear after 40 years. For correction of presbyopia, reading glasses, bifocal or progressive glasses are used.
• Cataract: Cataract is a clouding of the lens of the eye, which leads to a deterioration in vision. Cataract is a common disease in the elderly. Symptoms of cataracts include blurry vision, deterioration of night vision, increased sensitivity to light and double in the eyes. Cataract treatment – surgical removal of a clouded lens and an implantation of an artificial lens.
• Glaucoma: Glaucoma is a group of diseases characterized by damage to the optic nerve, which leads to a gradual loss of vision. Glaucoma often occurs asymptomatic in the early stages. Regular examinations of an ophthalmologist are necessary for early diagnosis and treatment of glaucoma. The treatment of glaucoma includes the use of eye drops, laser therapy or surgery.
• Age macular degeneration (VMD): The IDMD is a disease that affects the macula – the central part of the retina, which is responsible for clear vision. VMD can lead to a loss of central vision. There are two forms of VMD: dry and wet. Treatment of VMD may include the use of vitamins and minerals, anti-VEGF drugs or laser therapy.
• Dry eye syndrome: A dry eye syndrome is a condition in which the eyes do not produce enough tears or tears do not have sufficient quality. Symptoms of dry eye syndrome include a feeling of dryness, burning, itching and a foreign body in the eyes. Treatment of dry eye syndrome may include the use of artificial tears, anti -inflammatory drugs or surgery.

5.2. Eye health tips:

• Visit an ophthalmologist regularly: Regular examinations of an ophthalmologist are necessary for early diagnosis and treatment of eye diseases. It is recommended to visit an ophthalmologist at least once a year.