How to stay in shape by being a senior ?

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Have a balanced diet and exercise regular physical activity are the best methods to stay in shape as a senior. Sport and nutrition are essential to prolonging its life expectancy and improve the overall state of health.

vivre mieux et longtemps

The good health of senior citizens passes by the sport

For those of you who are wondering how to age well, or how to slow down the effects of aging as much as possible, the answer is simple : engage in at least a half-hour of sport every day of the week, as advocated by the ministry of Health. These 30 minutes daily can be carried out in one time or in increments of 10/15 minutes at different times of the day depending on the state of health of the person.

Physical exercise is of course beneficial for the body at any age, but its benefits are even more significant when it exceeds 50 or 60 years, because this period of life is marked by significant metabolic changes : the muscles tend to atrophy, bones to lose density, and the arteries to narrow. A phenomenon which, in turn, causes the onset of disorders related to age or which increase the incidence of some diseases in the elderly such as osteoporosis, diabetes and some cancers.

In this context, the practice of a sport for a senior is good for the health because it is scientifically proven that this helps to prevent the onset of multiple diseases (cardio-vascular), and thus reduce mortality in the short and medium term. More recent studies also suggest that sport helps to prevent Alzheimer’s disease, and more broadly, to combat cognitive decline and loss of memory.

So far, all the sports are not necessarily compatible with the great age, some activities are more recommended, such as walking and swimming, for example.

Why a healthy diet is essential

Have a balanced nutrition for a senior is just as important to limit the risk of contracting a disease related to age. In fact, the maintenance of good health beyond 50 years depends mainly on the ability to maintain a balance between the energy inputs that are drawn from the power supply and the expenditure incurred each day via the sport.

The main recommendations in the area of nutrition are to eat at least 5 fruits or vegetables and 3 dairy products per day, consume starchy grain and fish instead of fatty meat, to limit as much as possible the consumption of salt and fats, and drink plenty during and outside of meals.

Daily nutritional requirements are specific to each individual, and vary with time. According to the official statistics, are the minimum requirements of 2 000 kcal/d for an older man, and 1,800 kcal/day for an elderly woman. In addition, a balanced diet also passes by the rhythm of the meals with 3 or 4 snacks daily preferably. It is also preferable, for a senior, do not use supplements, unless recommended by the treating physician in a particular case.

Compliance with these recommendations is crucial to maintain its shape when one is a senior ; not only from a physical point or muscle, but also from a mental point of view. In fact, mental health is impacted by aging in the same way that the health of the physical body and can be preserved if you follow the rules listed above.

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