Fernando is a septuagenarian who firmly believes in staying healthy without aches and pains. He assures that age is nothing more than a number and that you should constantly strive to be in shape. Fernando is an active man who likes to run, go to the gym and walk. Every day, he starts his day by running around the neighborhood. In addition, he eats a balanced and nutrient-balanced diet.
The importance of diet is indisputable. At 70 years old, it is crucial to include foods high in protein, such as lean meat, eggs, fish, low-fat dairy products, and legumes. For breakfast, Fernando eats fresh fruit and vegetable smoothies such as bananas, apples, spinach, kale, and carrots. A typical lunch consists of a generous salad packed with delicious fresh vegetables. Fruits and vegetables are sources of vitamins and fiber, contributing to good intestinal transit and adequate hydration.
Many seniors, like Fernando, are concerned about preserving their body and mind. Keeping fit after age 70 is essential to age independently for as long as possible. This is achieved through a good lifestyle. As we age, it is sometimes tempting not to exercise and rest, but it is not an excuse to waste time. If we don’t use our muscles, they weaken, and we find it harder to move.
Exercising after age 70 prevents aches, pains, weight gain, and chronic diseases such as hypertension, osteoporosis, and vascular problems. Physical exercise even delays the onset of neurodegenerative diseases such as Alzheimer’s or Parkinson’s. By releasing endorphins, the hormone of well-being, sport produces physical and mental well-being, reducing the risk of depression. Exercising and taking care of our physical appearance after age 70 makes us feel more confident and improves our morale.
Moderate exercise, adjusted to your physical condition, for 3 hours a week equals approximately 20 to 30 minutes a day. Recommended physical activities are walking, swimming, cycling, hiking, or gentle gymnastics. There are also golf, yoga, tai chi, and gardening activities. In addition, to be fit, you need a satisfying social life, with outings, sharing moments of pleasure and discoveries.
Laughter reduces stress and improves cerebral circulation. According to researchers at the University of Maryland School of Medicine, laughter has the same effect as exercise on blood vessels.
Ripe fruits. Recent studies indicate that ripe fruits are good for health and longevity. Therefore, ripe pears and blackberries contain more disease-fighting antioxidants. Dark red watermelon contains more lycopene, an antioxidant that helps reduce the risk of cancer and heart disease.
Fewer painkillers. According to the FDA, frequent consumption of painkillers such as ibuprofen or naproxen increases the risk of heart attack or stroke by 10%. Reserve use for acute pain and take the smallest possible dose for the shortest possible time.
