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It takes moxies to turn the unhealthy lifestyle into a healthy one – especially for people over 60 years old.
Baby boomers are approaching retirement age who do not want to follow the basic goals of a healthy lifestyle established by the American Heart Association, said Dr. Dana King, a professor and chairman of the Department of Family Medicine at the University of West Virginia. retired middle-aged adults with rates among those still in work.
Kaiser Health News interviewed three other prominent experts on aging and health on how elderly people can find the will to accept healthier habits.
Motivated elderly people can start following the 10-degree program of KHN:
1. Buy great sneakers. Buy a pair of top quality walking shoes, said Caroline Rosenblatt, founder of AgingParents.com, who began participating in a triathlon at the age of 63 and continues to do so at the age of 70. Extend this to 30-minute walks at least three times a week – or set a goal to increase your walking distance by 10% each week. And leave your sneakers in front of the front door
2. Practice your balance. The best way to avoid falling is to keep a good sense of balance, Rosenblatt said. Practice standing on one leg with eyes closed for at least 30 seconds.
3. Improve your breakfast. Stop eating jam with coffee. Consider replacing home-mixed shake with banana, seasonal fruit, almond milk and protein powder or sugar-free duck protein. Cut the excess sugar into all your dishes, Rosenblatt said. Replace the soda with olive oil
4. Remove Stress Wisely. Find ways to manage your stress, which does not include food, alcohol or smoking. There are many meditation programs that you can download on your phone and listen for even 10 minutes, Rosenblatt said.
5. Practice resistance training. To preserve muscle mass from extinction, do a resistance workout by lifting dumbbells or barbells or using weight machines, said Ken Van Norman, owner of Brilliant Aging for healthier aging. "Your muscles are incredible, but if you do not use them, you lose them," she said.
t Hit the floor. Adult adults should regularly go down the floor and face it again. "If you do not get off the floor and go back, you will not be able to do it after a while," Van Norman said.
t Challenge your speed. While it does not seem that people over 60 have to worry about exercises that involve speed and intensity, they do, said Van Norman. "Most people do not even think of speed to stay healthy. But tennis players do this all the time. You have to do something to challenge your speed, not just your strength. That is why sports such as tennis can be great as you get older, she said.
8. Believe in yourself. Faced with self-doubt and depression after several tragic, challenging events, 71-year-old Sharon Sultan Kathler turned to therapy to help her feel better about herself. "The first person you have to believe in is yourself," said Sultan Katler, an author. "People like to be around other people who believe in themselves."
9. Decide a project. Choose a project that matters to you. Sultan Katler decided to co-author (with two other writers) his first book, "Ensemble Diary: The Philadelphia, 1956-1963," an inside look at her once favorite TV show, Dick Clark's American Story. she had never written a book before. Now she is on her third book: "Your new after 65: valuable tips to inspire your great aging." "It's like having a dream that you can actually happen," she said.
t Embrace cultivation practice. Some call this lifelong learning. Living a healthier lifestyle requires constant learning and self-improvement, said Sultan Katler. Look for local learning resources like municipal colleges, where classes are often sharply reduced for the elderly, she said. "Self-cultivation is not just physical. It's also mental. "
Kaiser Health News is a non-profit information service that covers health issues. This is an independent version of the Kaiser Family Foundation, which is not related to Kaiser Permanente.