5 Easy Health Tips for Seniors You Can Start Right Away!

January 30, 2024

Although many of us vow at the start of each year to take better care of our health, it’s not unusual for those good intentions to fall by the wayside rather quickly — sometimes in a matter of weeks, if not days.

If this sounds familiar, take heart. There’s no better time than right now to be good to yourself in all the right ways. These simple wellness tips for seniors will help you get started, no matter what time of year it may be. Incidentally, these health tips for older adults can benefit people of all ages, so feel free to share them with friends and family!

Tip #1: Move More — Any Activity Can Make a Difference

You don’t have to call it exercise, if that word creates a negative impression in your mind. Instead, focus on being more active.

For the last several years, research has been revealing that a sedentary lifestyle increases the risk of premature death far more than smoking does, and even more than having a chronic disease such as diabetes.

A study cited in this article published by AARP suggests people in their 70s and older benefit the most from exercise in terms of extending survival. The study finding even applied to people who have established heart disease, according to the study’s lead researcher.

Naturally, if you have health concerns or it’s been a while since your last doctor visit, you’ll want to check with your physician before engaging in any new strenuous activity. But, even just moving around more is better than sitting for long stretches of time.

If working out at the gym or exercise classes aren’t your thing, consider some of these alternatives:

Gardening
Dancing
Yoga or tai chi — plenty of videos are available online, so you can do these in the privacy of your home if you want
Walking at a pace that increases your heart rate — even short walks are beneficial, especially if you take them a few times a day
Swimming
Riding a bicycle — some people like to use a stationary bike or other exercise machine at home while watching TV

In case you’re thinking you are too old to begin a new physical activity, this might inspire you:

A case study of a 92-year-old man named Richard Morgan made the news recently. He’s won the world championship in indoor rowing in his age category four times and has the heart, lungs and muscles of a 40-year-old.

And get this: He didn’t start playing any sports or begin exercise training until he was 73!

If that isn’t enough to get you going, bear in mind that staying active physically is also good for your brain. According to the Alzheimer’s Society, research indicates that a lack of exercise increases the risk of developing dementia.

Tip #2: Tweak What You Eat — Small Changes Add Up

If you’ve shopped in a grocery store or paid attention to food ads lately, you’ve probably seen an increase in plant-based food products. Manufacturers are eager to profit from research showing the benefits of eating more fruits, vegetables, whole grains and good-for-you fats such as olive oil and avocados.

The truth is, sticking with fruits and vegetables in their natural form is healthier than buying a heat-and-eat version, but the convenience factor is appealing. And no matter how you do it, increasing your intake of fruits and vegetables is a healthy step to take.

If you think vegetables are boring, try exploring some less common options. You’ll also find a multitude of recipes online for preparing all kinds of vegetables.

There’s no need to revamp your entire diet — unless you want to make some bold changes (and if you do, check with your doctor or a nutrition professional first). Try going meatless one day a week and see how it goes. This article from Mayo Clinic can show you how to do it safely.

As a bonus, you’ll also be helping the environment!

Other ways you can modify your diet to make your meals more healthful:

Eat fewer foods sweetened with sugar or artificial sweeteners.
Limit your intake of saturated fats (most of which comes from dairy, meat and poultry) and trans fats (found in foods such as stick margarine and shortening, commercial baked goods, some brands of microwave popcorn and many fried foods).
Reduce the amount of heavily processed foods in your diet, such as frozen dinners and pizzas, processed meats (lunch meats, bacon, sausage, hot dogs and jerky), candy and most store-bought desserts, and snack foods such as chips, cookies and crackers. A good rule of thumb, MD Anderson Cancer Center notes, is the fewer the ingredients, the better. This article from Mayo Clinic explains the difference between minimally processed foods and ultra-processed foods.
Lower your sodium intake. While you may not be adding a lot of salt to the food you make from scratch, many prepared, canned and frozen foods are high in sodium. Check the labels!

Tip #3: Take Up a New Interest or Hobby to Stimulate Your Mind

Mental activities such as doing puzzles, reading and writing are great ways to help your brain stay sharp, but maybe you’re looking for something more challenging.

If that’s the case, think about what you used to enjoy doing when you were a child or a teenager. Was there something you were passionate about then that you stopped doing as an adult? Why not reacquaint yourself?

Alternatively, maybe there’s something you always wanted to try but never had (or made) the time to try — like playing a musical instrument or learning a new language.

Is there a community college near you? Check out the courses offered there to see if any pique your interest – some may even be free for seniors. You could also expand your scope by enrolling in online classes or investigating study abroad programs. Staying mentally active can ward off cognitive decline, improve memory, add to self-satisfaction and present opportunities to make new social connections, which leads to the next tip.

Tip #4: Enhance Your Social Life

Spending time with people whose company you enjoy is more than fun. Building and maintaining social connections can provide mental stimulation, prevent depression and loneliness, and bolster your overall quality of life.

It’s ironic that although retirement typically results in having more time to connect with others, the opportunities to make those connections often diminish. In their younger years, many adults meet new people through their career or family-oriented activities.

Being retired may mean you’ll need to find other ways to broaden your social circle. Here are a few ideas:

Volunteer. Check with local schools to see if there’s a need for tutors, or ask if there are organizations in your community that can use some extra help. You probably won’t have to look too hard to find places that would love to put your skills, knowledge and experience to good use!
Visit your local senior center or community center. Most communities have one or the other, or maybe both. Check out what kinds of classes, activities and programs are available.
Join a group or club based on your interests — or start a new one. Book clubs are an excellent way to make new friends while also increasing your motivation to read more. If that doesn’t interest you, you can find or form new meetup groups for nearly any activity you enjoy.

Tip #5: Kiss Unnecessary Stress Goodbye

Stress doesn’t magically disappear when you retire. In fact, there may be new sources of stress. But with the spare time you may have now that you’ve retired, you can be more creative in the ways you address stress.

For example, you may find it’s easier to learn how to meditate. Or you can try new mind-body activities such as yoga or qigong. Or you can devote more time to appreciating the beauty and calming effects of nature.

For immediate stress relief, try:

Listening to music you enjoy, and maybe even dancing to it
Watching a funny TV show or video on the computer
Starting a gratitude journal and using it to remind yourself of everything (and everyone) that’s good in your life
Getting a massage
Going for a walk
Talking to an upbeat friend or family member

Health concerns and financial worries are common stressors for older adults. Getting up to date on health screenings and making sure your financial affairs are squared away can ease stress you may not even consciously be aware of.

At Emerald Heights, We Specialize in Wellness for Older Adults

We encourage you to explore other blog posts here on our website, where you’ll find an abundance of helpful information on a broad range of topics.

Better yet, give us a call at 425-556-8100 or fill out a brief contact form to arrange a visit. You’ll see just how easy it is to enjoy all the benefits of senior living as a resident of our community.’

Featured Image: Jake Johnson Pictures, 2021