Staying fit after 60

Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity.

If you’re 60 or older, you might have a notion that the transition from middle age into “senior citizen” status means slowing down. While it's true that physical decline associated with aging is not simply the result of getting older. However, in many respects, it’s a product of becoming less active as we age. Simply put, it’s not aging that forces us to take it easy, it’s taking it too easy that makes aging more debilitating than it needs to be.

Slacking off on healthy habits (like regular exercise and good nutrition) is the primary factor in age-related problems like excessive muscle loss, deteriorating bone density, declines in strength and aerobic fitness, and increased difficulties with balance and flexibility. Surveys show that only 32 percent of adults 65 and older follow a regular exercise plan, and for those aged 45-64, the number is even lower: 30 percent.

Cut your risk of disease

From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amounts of physical activity. For people who have these conditions, a lack of exercise is a bigger risk than an exercise-related injury.

How much exercise should you do?

You don't have to be a marathoner, weightlifter, or turbo kick-boxer to reap the benefits of staying active and fit. Golf, tennis, swimming, and dancing are great daily exercise. What if you don't like to run, jump, or swim? Try walking.

For most people, walking is one of the easiest activities to do. Whatever your age, experts recommend at least 30 minutes of physical activity every day, but you don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day or for 10 minutes 3 times each day. If you can do more, that's fantastic. If you can't, It's not too late to start.

Many people who started being physically active later in life recommend finding an exercising partner. Some suggest starting or joining a walking group with friends or neighbors. Like animals? How about adopting a dog that needs to be walked.

If walking isn't your idea of a good time, try gardening or dancing. You might even consider joining your local gym. A personal trainer will be able to design a workout routine specifically for you, helping you to remain active and accountable, and you’ll probably end up making new friends. Gyms also allow you to take part in many different types of exercises, so if walking isn’t your forte, you can swim, bike, or take a yoga class.Whatever you choose, it's important that you enjoy it. Staying active shouldn't be a chore. Daily fitness should be both enjoyable and good for you. Regular physical activity is also good for your brain. Studies have shown that people who do simple exercises (for example, walking briskly) on a regular basis are better able to make decisions than people who aren't physically active.

You are what you eat
It's important to eat a well balanced diet. If you're over 60, it's especially important to eat five or more more servings of healthy vegetables and fruits. Try to choose lean meat, get plenty of fiber, and avoid processed convenience snacks and ready-made meals. I am a firm believer in the 80/20 rule. As far as health and fitness goes, only 20% of your health is related to exercise. The other 80% is directly related to what you eat. Many people unwittingly sabotaged their daily fitness routine by choosing foods that don't support a healthy lifestyle.

Some points to Remember:

• Exercise for at least 30 minutes on a regular basis
• Start slowly and increase activity gradually
• Wear comfortable clothes, shoes
• Follow healthy diet habits to support your daily activity
• Consult your physician before starting any diet or fitness routine

Being healthy doesn't need to be a chore. In fact, it be as simple as adding 30 minutes of exercise in your routine, choosing healthy foods over convenient ones, and keeping a positive attitude and an open mind.

Along with daily fitness, eat well, get outdoors, and, spend time with the people you care about.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

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