Health and Fitness for Senior Citizens
Being healthy as we get older is an ideal condition, but for those that chose to get older then worry about being healthy is whole different world of wonder. In either case, the rules are about the same. The starting point is just different.
Here are the basics:
Eat right most of the time.
Do a little more than you do now.
Eliminate the really bad habits one at a time.
Sounds easy, but it’s a little more complicated than that. I’ve spent a long time getting older and I’ve learned a few things about basics. That’s what they are “basics” and everyone is different. You have to adjust to yourself and your circumstances. I’ll just throw some good things out there and let’s see what happens.
Eating right is the number one thing you can do for yourself. I eat lots of fruit and vegetables and I eat often. I seem to always be hungry. I’ve had people ask if that’s all I do. It’s not, but I do eat something every few hours to keep my metabolism going. I usually carry a cooler in my truck filled with goodies. My favorites are plums, pink grapefruit, nectarines, oranges and for those sweet tooth times, grapes.
I know you can’t live on fruit and be happy. I happen to love Albacore, too! Right out of the can. If I have time, I’ll cut up a hard boiled egg and some onions and mix the tuna in with it. It’s really good and good for you. I eat at least one can of Albacore every day! Protein, fish oil and healthy! I’ll sometimes pack a piece of grilled chicken or even some leftover steak. There’s lots of ways to eat healthy, but that is a topic all by itself. I’ll get into that another time and share some recipes too!
Doing a little more than you do right now is the next step. If you’re a couch potato, a nice one hour walks three or four times a week will do wonders. If you work all day, that’s not enough. Your body is accustomed to that routine and has no reason to change. If you make it do more than sit and have a beer at night or drink coffee and watch news in the morning, it will adjust and improve.
I usually get up early, around 4:30 am. I’ll have my coffee and water while I workout with my stretch bands and free weights. If I’m more in the mood, I’ll go for an early morning bike ride for about an hour or two instead. There are no set rules. I gained a lot of weight about 5 years ago. I had a bad hip, high cholesterol, type two diabetes, and high blood pressure. Carrying my medications was a workout. That’s when I decided to go back to the way I was.
I ate right, worked out two and a half hours every morning and walked 4 miles every evening. In October of last year I had a total hip replacement. I went back to work after 3 weeks. I used a cane sometimes, but I recovered quickly. Today I am 70 pounds lighter and still need to lose about 15 more, I no longer have high blood pressure nor take medication and the diabetes, my levels are normal! I now ride my bike (pedal type) and I’m even thinking about breaking out the rollerblades. I’m 54 and I will never give up.
The last and hardest part is giving up those bad habits. Smoking and drinking are always the two givens. I do both, but I continue to try. Some of the other bad habits that need to go are salt, grease, gravy, soft drinks, flour, sugar and some other things that you think you can’t live without.
No one says you have to cut them out of your life, although that would be a good thing. Think about it. I live in the south and every thing here is deep fat fried and covered in gravy. Even the vegetables are fried. If you eat right all week and exercise, that barbecue or fish fry is not going to hurt you that much. Your body will actually let you know that you messed up and you’ll do some penance for a day or two. I have no problem enjoying a get together, a party or a barbecue. I know I was good for a long time and I’ll be back at it tomorrow. I was heading into a size 48 pants and now I’m back in my 36’s. I like that!
If you’re one of those that can’t go without your salt, sit down with a big bowl of it and a spoon. You don’t really like it that much. Food really does taste good. It doesn’t always have to taste like breading, salt, butter or cooking oil. Really!
So there are the basics! Food, exercise and bad habits! Easy eh? This blog is dedicated to new ideas, old ideas reborn, good food and good fun. I hope to explore them fully in the coming years and I hope you’ll share your story with us! Thank you stopping by and let me know what you think!