Empowering Healthy Aging: Tips for Navigating Wellness as an Older Adult
Making healthy choices today can help prepare you and your loved ones for older adulthood. Healthy choices do not just involve food and physical activity but could also include things like scheduling regular check-ups with your primary care provider to manage your higher risk of chronic disease. Read the tips below to learn how you can manage your health:
1. Stay Active
Whether it’s a walk or lifting weights, physical activity has physical and mental health benefits at any age. For older adults who are prone to falls or losing their balance, it is important to keep their body strong.
Move your body in ways that work for you! Here are a few activites to try.
- Aim for 150 minutes of moderate activity each week: This can include activities like brisk walking, which get your heart beating a little faster. Try to spread this out by doing 30 minutes a day, five days a week.
- Strengthen your muscles twice a week: Do exercises that challenge your muscles, like Sit-to-Stands, to improve mobility and lower your risk of falling. CLICK HERE to watch a Sit-to-Stands video guide to learn more.
- Work on your balance: Simple exercises like Balance Walks can improve stability and help make daily tasks easier. CLICK HERE to watch a Balance Walk video guide.
2. Eat Healthy
A healthy eating plan helps to increased energy levels, support muscles, and strengthen bones.
According to the U.S. Department of Health and Human Services’ Office of Disease Prevention and Health Promotion, good nutrition across the lifespan helps prevent chronic disease and it is never too late to make improvements to support healthy aging.
Check out the following tips on how to add healthier foods to your daily diet:
- Enjoy your favorite foods in moderation. Food brings family together. You don’t have to give up your favorite foods—just enjoy smaller portions.
- Try ingredient swaps. Replace oils or lard with healthier options like cooking sprays. To review some lower-calorie, lower fat alternative foods CLICK HERE.
- Focus on whole foods. Choose fresh foods, lean proteins, and whole grains instead of packaged foods. Healthy options are also available in bags, boxes, cans, and frozen foods (ie fruits and veggies). For some healthy pantry recommendations from the American Health Association CLICK HERE.
- Strengthen your bones: Include calcium and vitamin D from dairy, leafy greens, and fortified foods.
- Stay hydrated. The sensation for thirst tends to decline with age. Drinking plenty of fluids helps with digestion of foods and constipation. Keep in mind the water contained in fruits and vegetables contributes to fluid intake
- Trouble swallowing? opt for softer foods like yogurt or soups and talk to your healthcare provider for help.
- Do not be afraid to ask for help: With so many options at the grocery store, it is easy to become confused and frustrated while trying to find the best products to support your health. Bring a loved one or talk to your ACCESS provider or dietitian for guidance. Remember to inform your provider of any supplements that you take.
3. Schedule your Medicare Annual Wellness Visit
Aging is a natural part of life, and as you age, you may face a higher risk of chronic illnesses such as heart disease, diabetes, dementia as well as issues such as hearing loss, body pain and mobility challenges. It is important to stay up to date with regular health check-ups and connected with your care team. Each year at your Medicare Annual Wellness visit, you have an opportunity to have an hour-long conversation with your provider to talk about your medical history, identify any health risks you may have, and talk about your social needs. Together, you will create a plan that helps you live a happier, healthier life.
CLICK HERE to learn how you can prepare for a Medicare Annual Wellness Visit.
How can ACCESS help?
Call 1.866.267.2353 or schedule an appointment by clicking on the button below.