Tips for Staying Active while Aging

As we age, it's more important than ever to stay active. Staying active can help us maintain our independence, improve our quality of life, and reduce our risk of chronic diseases. Here are some tips for staying active as we age: Set realistic goals. Don't try to do too much too soon. Start with small goals, such as walking for 10 minutes a day, and gradually increase your activity level as you get stronger. Find activities you enjoy. There are many different types of activities that are appropriate for older adults. Find activities that you enjoy and that fit your fitness level. Make exercise a part of your routine. Schedule time for exercise each day, just like you would any other important appointment. Get support from others. Find a friend, family member, or neighbor to exercise with you. Having someone to exercise with can help you stay motivated and accountable. Listen to your body. Don't push yourself too hard. If you're feeling pain, stop and rest. Tending to Muscle Sprains A muscle sprain is an injury to a ligament, which is a band of tissue that connects bones to each other. Muscle sprains can occur when you stretch or tear a ligament. Symptoms of a muscle sprain include: Pain Swelling Bruising Difficulty moving the affected joint If you think you have a muscle sprain, it's important to see a doctor. The doctor will examine the injury and recommend treatment. Treatment for a muscle sprain may include: Rest Ice Compression Elevation Over-the-counter pain relievers Physical therapy Preventing and Treating Muscle Cramps A muscle cramp is a sudden, involuntary contraction of a muscle. Muscle cramps can be painful and can make it difficult to move the affected muscle. There are many things that can cause muscle cramps, including: Dehydration Electrolyte imbalance Muscle fatigue Medication side effects Certain medical conditions, such as diabetes or kidney disease There are a few things you can do to prevent muscle cramps: Stay hydrated by drinking plenty of fluids. Eat a balanced diet that includes plenty of electrolytes, such as potassium, magnesium, and calcium. Stretch your muscles regularly. Avoid strenuous exercise in hot weather. If you do experience a muscle cramp, try to stretch the affected muscle. You can also apply heat or massage the area. If the cramp is severe or doesn't go away after a few minutes, see a doctor. Hydration It's important to stay hydrated, especially as we age. As we age, our bodies become less efficient at retaining fluids. This can lead to dehydration, which can cause a number of health problems, including fatigue, muscle cramps, constipation, and kidney stones. The best way to stay hydrated is to drink plenty of fluids throughout the day. Water is the best choice, but you can also drink other fluids, such as unsweetened tea, coffee, and fruit juice. Avoid sugary drinks, such as soda and sports drinks, as these can actually dehydrate you. Recommended Minerals and Vitamins There are a number of minerals and vitamins that are important for older adults. These include: Calcium: Calcium is essential for strong bones. Older adults need about 1,200 milligrams of calcium per day. Vitamin D: Vitamin D helps the body absorb calcium. Older adults need about 800 international units (IU) of vitamin D per day. Potassium: Potassium helps regulate blood pressure. Older adults need about 4,700 milligrams of potassium per day. Magnesium: Magnesium helps regulate blood sugar levels and muscle function. Older adults need about 400 milligrams of magnesium per day. Vitamin B12: Vitamin B12 is essential for nerve function and red blood cell production. Older adults may need to take a vitamin B12 supplement. Diet Eating a healthy diet is important for everyone, but it's especially important for older adults. A healthy diet can help us maintain our health, strength, and independence as we age. A healthy diet for older adults should include plenty of fruits, vegetables, whole grains, and lean protein. It should also be low in saturated fat, cholesterol, and sodium. Here are some tips for eating a healthy diet: Eat plenty of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for good health. Choose whole grains over refined grains. Whole grains are a good source of Sources 1. digitalhealthsumo.com/food/foods-your-chiropractor-wants-you-to-eat-for-health/