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The more stages we have gone through in our lives, the greater the focus is on aging. Whereas earlier generations often experienced old age as a phase of limitations, today the priority is health and quality of life.
For many people, aging marks a new phase in life, which is accompanied by physical and psychological changes. The first age-related limitations may become noticeable. But now it’s no longer just about gaining extra years of life – it’s about making it active and enjoyable at every stage. How can you age in a healthy and vital way? In this article, you will find out which factors are decisive and how you can specifically promote your wellbeing in old age.
The well-known saying has been true for years: “You are what you eat”! And indeed – our diet influences our health from birth. But in everyday life, it is often difficult to consistently eat healthy. Often we eat:
In the long run, unhealthy eating habits can increase the risk of cardiovascular disease, diabetes, osteoporosis, or metabolic disorders. While the body still forgives many nutritional sins at a young age, its needs change with age. A sensible and balanced diet becomes all the more important.
If you want to stay healthy and fit in old age, you should adapt your diet. This is because from the age of 30, the calorie requirement gradually decreases – by about a quarter by the age of 75. This is partly because metabolism slows down and many people are less active in old age.
It’s important to remember that while calorie requirements are decreasing, the need for essential nutrients and vitamins remains high.
If you don’t adjust your eating habits in old age, you run the risk of gaining weight unintentionally. Abdominal fat can be particularly problematic because it increases the risk of diseases such as prediabetes. If you are affected, a consultation with a dietitian can help. Together you can develop a plan that will help you lose weight in a healthy and sustainable way.
To maintain wellbeing and vitality in old age, a balanced, nutrient-rich diet is essential. You’ll find out how to do this in the next section.
With age, the trend reverses: While appetite is often the dominant factor in younger years, it decreases with old age. At the same time, thirst also decreases – which poses a risk, as inadequate hydration can quickly lead to deficiency symptoms.
Possible consequences:
In addition, the taste buds change with age. Sweet and salty foods are perceived less intensely, which can lead to less food being eaten. The result: A possible lack of minerals, nutrients, and vitamins.
But especially in old age, the body needs a balanced diet with lots of fruits, vegetables, carbohydrates, and protein. So that you can continue to eat with pleasure and drink enough, we have three simple tips for you:
1. Plate composition – the right balance
Arrange your plate so that half of it is vegetables. Vegetables provide important nutrients and fiber. The other half should consist of carbohydrates and proteins. This composition provides a long-lasting feeling of satiety and a balanced energy supply throughout the day.
2. Eating with joy
Eating should not be just a duty, but a pleasure! Use your favorite dishes, try out new recipes, or invite family and friends to dinner. Eating together raises your mood and increases your appetite.
3. Don’t forget to stay hydrated
To stay fit, you should drink at least 1.5 to 2 liters of water or unsweetened tea a day. This is particularly important on hot summer days, as too little fluids can be life-threatening. A simple trick: Put a bottle of water on the kitchen table in the morning and one in the living room – this will remind you throughout the day.
Yes, certain dietary supplements can be a valuable support for health in old age. They provide essential nutrients and vitamins that your body needs to stay fit and vital.
But which supplements are useful? A blood test by your doctor can tell if you have any special needs.
In general, however, the following dietary supplements are considered helpful in staying healthy in old age:
A balanced diet is important – but exercise is just as important! Studies show that physical activity not only reduces stress, but also improves overall wellbeing and provides an important balance to everyday life. Regular exercise can also reduce the risk of various diseases, including:
But which exercise is right for you? It varies from person to person. While some prefer gentle movements such as swimming or walking that are easy on the joints, others rely on targeted training in fitness classes. Be inspired and find the activity that makes you happy!
If your last training session was several years ago or if you have certain illnesses, you should discuss your plans with your doctor in advance. As a rule, a preliminary consultation is held there first, followed by a health check. If there are no medical concerns, nothing will stand in your way!
Probably the easiest way to stay healthy in old age is to take walks. A nice walk through the forest or by the lake will help you get enough exercise without over-exerting yourself. Of course, it is not as effective as jogging, but it does achieve similar results in the long run. According to Harvard Medical School, you should walk at least 30 minutes on five days a week.
Easy on the joints and effective: Why swimming is ideal
Swimming is particularly gentle on the joints, as the water carries around 90 percent of your body weight. This means less strain on bones and joints – and at the same time effective whole-body training. The benefits of swimming:
Dancing adds exercise and fun to everyday life – at any age! Whether with a partner or by yourself: Rhythmic swinging of the hips not only ensures a good mood, but also improved coordination and balance. From waltz to tango, and folk dancing to salsa – dance schools and sports clubs offer a wide range of courses, often especially for seniors. So why not give it a try?
Sports clubs and gyms offer numerous courses to keep you fit in old age. Specific exercises help to strengthen and balance the whole body.
Depending on your preferences, you can choose between guided group training or individual circuit training with equipment. Both strengthen the muscles and supports a healthy posture – for more energy and mobility in everyday life.
First and foremost, it should be fun. So don’t make this an obligation! Ideally, you train two to three times a week at medium intensity Over time, you can gradually increase your training frequency and intensity.
In addition to eating healthy and exercising regularly, the fun factor also plays an important role in your wellbeing in old age. Those who enjoy life with a good dose of joy and lightheartedness often remain happier and more satisfied.
But how do you manage to be happy even in later years of life? Happiness is individual, but there are some proven ways that can help. Here are a few tips:
Spend time with your family: Joint experiences keep you not only physically but also mentally fit and promote wellbeing.
There are many ways to stay active, healthy, and happy in old age. The best strategy? A combination of the things that give you joy and promote your wellbeing.
Make the most of every day – and enjoy your life to the fullest!
Severin Stillhard is a theme manager who writes texts for AXA on topics related to legal protection, retirement planning and more.
