Embracing Functional Fitness
As we age, the importance of maintaining good health for older people becomes increasingly apparent. It’s not just about living longer; it’s about living well. Achieving a healthy lifestyle involves not only physical fitness but also mental and emotional well-being. This article explores various aspects of health, fitness, and lifestyle choices that contribute to a fulfilling life as we grow older.
For the past 10 weeks I’ve focused on wellness and healthy choices, and took action to reduce situations that bring stress; I’ve lost weight and think this is more sustainable than if I had focused on dieting. I created this video whilst at my wood last week, I’ve then expanded my thinking into this article.
In this article I refer to ‘older people’ and at 67, I am older. I’m not going to say that I’m still in mid-life. I see the ages of 60-80 as a time when we can maintain fitness and health and probably have more time to focus on this.
Functional fitness is the ability to perform everyday activities with ease and without injury. As we age, our focus could shift from lifting heavy weights to ensuring we can carry out daily tasks effortlessly. This includes getting up from a chair, climbing stairs, and carrying shopping. Our goal is to enhance our quality of life and maintain independence.
Many people mistakenly believe that functional fitness means performing high-intensity workouts. However, it’s about finding movements that mimic real-life activities. For instance:
- Squats: Helps with sitting and standing.
- Deadlifts: Essential for bending and lifting things from the ground.
- Push-ups: Strengthens the upper body for pushing and pulling tasks.
I do specific exercises to build leg strength, such as seated leg press and leg curls. I know find it much easier to get up from the floor using the strength in my legs.
By focusing on these functional movements, we can prevent injuries and maintain our physical capabilities as we age. It’s important to listen to our body and avoid pushing ourself too hard, as this can lead to setbacks and injuries, like I share in the video.
Nutrition: Fueling Good Health
Nutrition plays a crucial role in maintaining good health for older people. A balanced diet rich in nutrients can help support overall health, boost immunity, and prevent chronic diseases. Here are some dietary tips to consider:
- Prioritise Whole Foods: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
- Stay Hydrated: Drinking plenty of water keeps our body functioning optimally.
- Limit Processed Foods: Reduce our intake of sugar, salt, and unhealthy fats found in processed foods.
- Consider Supplements: Depending on dietary restrictions, we may need vitamins or minerals to support your health. I’ve been taking collagen powder and vitamin D for the past 10 weeks.
A nutritious diet not only supports physical health but also has a significant impact on mental well-being. Foods rich in omega-3 fatty acids, antioxidants, and vitamins can improve brain health and cognitive function.
Mental Well-being: The Mind-Body Connection
Maintaining good mental health is as important as physical health. Engaging in activities that promote mental well-being can reduce stress, anxiety, and depression. Here are some strategies to enhance mental health:
- Stay Social: Meeting regularly with friends and family fosters connections and support.
- Practice Mindfulness: Techniques such as meditation and yoga can help reduce stress and improve mental clarity, as can spending time out in nature.
- Keep Learning: Engage in new hobbies or educational pursuits to stimulate your mind and keep it active.
- Seek Help: Reach out for professional help if you are struggling with mental health issues.
Combining physical fitness with mental wellness practices creates a holistic approach to health that benefits older adults significantly.
The Role of Physical Activity
Regular physical activity is essential for maintaining good health for older people. It helps improve cardiovascular health, strength, flexibility, and balance. Here are some recommended activities:
- Walking: A simple yet effective way to stay active and improve cardiovascular health.
- Strength Training: Helps build and maintain muscle mass, which is crucial as we age.
- Balance Exercises: Activities like tai chi can improve balance and prevent falls. We have all learned from Michael Moseley to practice standing on one leg as we clean our teeth. Do you do this?
- Stretching: Flexibility exercises help maintain range of motion and prevent stiffness.
It’s vital to find activities you enjoy to make exercise a regular part of your life. It could be dancing, not just classes, but dancing around the kitchen. Why not try out some new activities and see what you enjoy.
Regular Health Check-ups
Preventive care is an essential aspect of maintaining good health for older people. Regular check-ups can help detect potential health issues early, allowing for timely intervention. Key components of preventive care include:
- Routine Screenings: Regular screenings for blood pressure, cholesterol, diabetes, and cancer can catch issues early. We may need to be proactive via our medical centre. I was told I couldn’t have my cholesterol retested, but I asked, nicely but assertively and they did and it has improved despite being 2 years older.
- Vaccinations: Staying up-to-date on vaccinations helps prevent illnesses. With age we are offered more, most are worth taking, but also do your research.
- Medication Management: Regularly review medications with your doctor to ensure they are necessary and effective. Too often we remain on medication for too long, and sometimes we have to take medication to counter side affects of another one.
Taking control of your health through regular medical check-ups can lead to a longer, healthier life.
Embracing a Positive Attitude
A positive outlook on life can significantly impact overall health and well-being. Research by Becca Levy has said that this can lead to over 7 years added to our lifespan. Cultivating a mindset that embraces challenges and focuses on gratitude can enhance your quality of life. Here are some tips for fostering a positive attitude:
- Practice Gratitude: Regularly reflect on things you are thankful for, which can shift your mindset. For some a gratitude journal will work.
- Surround Yourself with Positivity: Engage with positive people and environments that uplift you.
- Set Realistic Goals: Establish achievable health and fitness goals to maintain motivation. My focus has been on enhancing health, not losing weight.
Maintaining a positive attitude can lead to improved mental health and a greater appreciation for life.
The Journey to Good Health
Good health for older people requires commitment and a proactive approach. By focusing on functional fitness, proper nutrition, mental well-being, and regular health check-ups, you can enhance your quality of life. Remember, it’s not just about how long you live, but how well you live. I want to make choices that support my health and happiness. Who wouldn’t want that?
To end, prioritising good health for older people means embracing a holistic approach that includes physical fitness, nutrition, mental wellness, and preventive care. Taking small steps towards improving our health today will pay off in the years to come. So, let’s commit to living our best lives as we age consciously.