How to Age Well: 10 Habits for Physical and Mental Fitness Best for Ageing

Keeping ourselves physically and mentally fit becomes more critical as we age. Not only do these habits help us maintain our overall health and well-being, they can also reduce the risks associated with aging, such as chronic diseases and mental decline. 

But how do we maintain our physical and mental fitness as we age? This blog post discusses habits on how to age gracefully. 

Age Gracefully with These 10 Habits

As we get older, it's natural to feel a little worried about how we'll age and what changes we'll experience. But by incorporating these ten habits into your daily routine, you can take control of your health in your senior years, helping you to feel and look your best.

Habit 1: Regular Exercise

Exercise has numerous benefits for both our physical and mental health, including 

• improving cardiovascular health
• maintaining bone density
• lowering the risk of chronic conditions like diabetes and obesity
• maintaining mobility
• reducing the risk of cognitive decline 
• improving mental health by decreasing the risk of depression and anxiety

So how can we incorporate regular exercise into our daily routines? 

One option is to aim for at least 30 minutes of moderate-intensity activities, such as walking or cycling, at least five days a week. For those who may have mobility issues or prefer low-impact workouts, there are also options such as 

• Yoga
• Tai chi
• Swimming

For those without access to a gym or an outdoor space, there are also several indoor workouts that you can do at home, such as bodyweight exercises or using exercise equipment like dumbbells or a stationary bike.

Habit 2: Eating a Nutritious Diet

In addition to regular exercise, eating a nutritious diet is crucial for maintaining our physical and mental fitness as we age. A diet rich in the following can help improve our overall health, reduce the risk of chronic diseases, and maintain a healthy weight.

• fruits
• vegetables
• whole grains
• lean proteins

It's also important to pay attention to portion sizes and avoid overconsumption of unhealthy foods, such as processed snacks and sugary drinks.

There are also options for those who may have difficulty preparing meals or have specific dietary needs, such as meal delivery services or consulting with a nutritionist. 

In addition, several supplements can help with specific vitamin and mineral deficiencies, such as calcium for bone health or omega-3 fatty acids for brain health. It's essential to consult with a healthcare provider before starting any new supplements.

Habit 3: Get Enough Sleep

Getting adequate sleep is crucial for both our physical and mental health as we age. Poor sleep can increase the risk of chronic diseases such as obesity and diabetes and affect our cognitive function and mental health. Get between 7-9 hours of sleep, go to bed and wake up at a consistent time.

There are also some habits that can improve our sleep quality, such as 

• Avoiding screens before bed
• Creating a relaxing bedtime routine
• Keeping the bedroom cool and dark
• Trying relaxation techniques such as meditation or deep breathing

Habit 4: Stay socially active

Social connections are important for our mental and emotional well-being. Staying connected with others can help us feel less isolated and improve our overall quality of life. Here are some ideas for staying socially active as we age:

• Join a club or group: There are many clubs and groups, ranging from hobby groups to social clubs. Joining a group can be a great way to meet new people and stay active.
• Volunteer: Giving back to the community and meeting new people can be great reasons to volunteer.
• Stay in touch with friends and family: Get together for lunch or dinner, make calls, message each other, or enjoy a vacation with your loved ones.

Habit 5: Do mental-stimulating activities

Mental stimulation is crucial for maintaining cognitive function and preventing age-related decline. Engaging in activities that challenge the brain can help keep our minds sharp and prevent cognitive decline. Here are some ideas for staying mentally active:

• Learn a new skill or hobby: This could be anything from learning a new language to playing a musical instrument. Engaging in new activities can be especially beneficial for the brain, as they require us to learn and adapt to new information.
• Do brain games: Crossword puzzles, sudoku, and other brain games can be a fun and enjoyable way to keep our minds active. These activities can help improve our memory, problem-solving skills, and overall cognitive function.
• Read books: This is a great way to engage the brain and improve memory and comprehension skills. It's also a great way to relax and unwind after a long day.

Habit 6: Seek regular medical care and screenings

Getting older means we must undergo regular check-ups and screenings to detect and prevent health problems. It's crucial to stay up-to-date on our vaccinations and to get regular check-ups with our healthcare provider. Here are some types of screenings to consider as we age:

• Blood pressure check
• Blood Test
• Cholesterol test
• Diabetes screening
• Screening for cancer ( e.g., prostate and colon) 
• Mammogram
• Eye exam
• Hearing test
• Bone density test
• Thyroid function test
• Mental health evaluation
• Dental exam
• Sexual health screening (STI testing)

Habit 7: Practice good hygiene

Proper hygiene can help prevent the spread of illness and keep our bodies clean and refreshed. A critical aspect of good hygiene is handwashing. It is essential to wash your hands at these specific times:

• Before and after preparing food
• Before and after taking care of someone who is sick
• After using the bathroom
• After handling raw meat, poultry, or seafood
• After blowing your nose, coughing, or sneezing
• After handling pets
• Before and after eating
• After touching public surfaces, such as doorknobs or handrails
• After touching garbage or dirty laundry
• After engaging in physical activities that may cause sweat or dirt buildup on the hands

It is also important to use soap and warm water and to scrub your hands for at least 20 seconds to ensure proper cleaning. In addition, do keep hand sanitizer. It comes in handy when water and soap are not available. 

Another important aspect of good hygiene is bathing and showering regularly. Not only does regular bathing help keep your skin clean and healthy, but it can also improve your mood and overall well-being. It is recommended to shower or bathe at least once a day, using mild soap and warm water. In addition to these habits, practicing good oral hygiene is also a must. These habits include brushing your teeth at least twice a day, flossing, and using mouthwash to kill bacteria and freshen your breath. 

Habit 8: Don't smoke and limit alcohol intake

Smoking is a major cause of many preventable health issues, including 

• cancer
• heart disease
• stroke. 
• respiratory issues
• poor oral health

Alcohol consumption, while not necessarily harmful in moderation, increases the likelihood of health problems when consumed excessively. Heavy alcohol use can lead to

• liver disease
• heart disease
• higher risk of cancer
• mental health problems such as depression

As you age, it's crucial to avoid smoking and limit alcohol intake. If you do smoke, quitting is the best thing you can do for your health. Several resources exist to help you quit, such as nicotine replacement therapy, medications, and support programs. If you struggle with alcohol abuse, seeking help from a healthcare professional or a support group can be a good first step in reducing your intake.

Habit 9: Reduce stress and seek support when needed

Stress can majorly impact our mental and physical health, which can be challenging to manage as we age. It has adverse effects on your health, such as:

• heart disease
• high blood pressure 
• weakened immune systems
• mental health problems like anxiety and depression

For gracious aging, it's vital to find healthy ways to manage stress, like

• Using relaxation techniques such as deep breathing and meditation
• setting boundaries to protect your time and energy
• seeking support from friends and family. 

Whenever you are confronted with a challenge or experiencing difficult emotions, it is vital to seek help. Resources such as therapy, support groups, and social services can provide valuable support and guidance.

Habit 10: Protect yourself from the sun and stay hydrated

Another key habit to aging gracefully is protecting yourself from the sun and staying hydrated. Exposure to (UV) ultraviolet rays from the sun can damage the skin, leading to premature aging and skin cancer. Wear sunscreen with a high SPF (Sun Protection Factor), dress in protective clothing, or seek shade during peak hours when you're out in the sun.

In addition to protecting yourself from the sun, it is also important to stay hydrated. Water is essential to our bodies and helps flush out toxins and maintain healthy skin. Consume at least eight glasses of water daily, and more is recommended if you exercise or are in a hot climate.

Enjoy Good Health as You Age!

By adopting these habits and making them a part of our daily routine, we can age well and maintain our overall well-being. It's always possible to start making positive changes to our lives, and by taking care of ourselves, we can ensure that we age with grace and vitality.

Don't let age hold you back from living a fulfilling and active life. Take control of your health and visit Ocana Medical Center for expert guidance and support. Our services for seniors include preventative health care, treatments for current health issues, and many more! Contact us at (813) 968-8314 or email info@ocanamedicalcenter.com to know more! You can also visit our main page to explore our services. 

For more tips on "aging well," read our Ocana Blog! 

Ocana Medical, located in Tampa, FL, aims to bring you as much information as possible to keep you healthy. We're in this together. #ocanacares