It’s not uncommon nowadays to remain active even after people have retired from their everyday job. It’s even quite necessary if you want to stay healthy! But there is little understanding as to what it means to have a fitness plan at 70. Indeed, while being fit at every age is a necessity, the way to do it evolves as you grow older. Even, if you have been a fitness addict all your life, there is no denying that your body changes with age, your muscle mass naturally decreases and your bones become more fragile. In short, what’s the best way to stay fit after 65?
Senior Diet: Different Needs, Different Food
As you move further onto your path, your dietary requirements begin to change, both regarding caloric needs and vitamin and mineral needs. It is common for older adults to need less daily calories to maintain their shape, and this can be explained by a decrease in your muscle mass. Every gram of muscle needs a minimum of 3 calories to maintain itself, as you lose this mass, you will naturally need to consume fewer calories. Additionally, there is a natural loss of appetite that occurs for a lot of seniors, which is often due to a multitude of factors such as loss of tasting abilities, forgetfulness, ill-fitted dentures, and loneliness. But as seniors eat less, they will need to ingest different quantities of nutrients: They will indeed need more vitamins, specifically vitamin B12, as with age the body is less able to absorb it as efficiently as it used to. Last, but not least, the increased need for calcium intake is also a common dietary requirement for this age group, as bones become naturally more fragile. Using natural food supplements that are high in calcium and easily assimilated by the body is a great way of protecting your bones. You could read the AlgaeCal reviews, for example, as they present feedbacks on how this naturally produced supplement can strengthen your bones and your diet.
Senior Fitness: Different Body, Different Activities
There is absolutely nothing that stops seniors from staying active. However, their activities should be determined by the natural weaknesses that occur with age. Consequently, as bones can break more easily for elderly people, it is reasonable to avoid any contact sport, for example. If you are not much into fitness, you can start with a regular walk which will gradually retrain your muscles and help you fight the arthritis risk that develops when you become less mobile. Seniors can also join their local gym as the fitness gear available there is perfectly suitable to their needs and abilities, regardless of their fitness level. For those who are worried about injuries, swimming remains the safest option, and it is also the best activity to maintain your flexibility painlessly.
Senior Mental Health: Keep Your Mind Active
Mind deterioration is unavoidable. However, it can be delayed with regular mental activities, such as crosswords, sudokus or even reading books. Do not stop to think and use your brain, even at an older age, as this is, unfortunately, the leading cause of dementia cases. Keeping an active mind is an effort of every day, but you can make it fun. Try to learn something new with a language app, for example!