Nutrition is a little bit different when we get over 60 years old due to bodily changes and activity levels.
The basic nutrition is all the same! For example; low sodium diets, balanced meals, low saturated fat diets, plenty of veggies. On the other hand certain vitamins and minerals are especially important.
1. Vitamin D helps up absorb calcium. We get most of it from sunlight, but it is good idea to take a dietary supplement. Good sources are oily fish and eggs, also iron supplements are popular.
2. Calcium is also very important for bone health. Osteoporosis is a likely factor in men and woman as we get older. Good sources are milk and dairy products, supplements are popular also.
3. Iron is very important for general health and when iron is low it will decrease our resistance to infection and make us feel down in the dumps. Good sources are red meat and beans.
4. Vitamin C enhances our immune system to fight off free radicals and helps us absorb iron. Good sources are fruits such as oranges, green veggies, peppers and tomatoes.
Exercise is very important as we age because it keeps you moving, lubricates joints, strengthens the bones and muscles, and helps to reduce mental stress. I want to cover a couple guidelines you must follow to maximize results and minimize injury.
The best exercises to do are functional movements that mimic everyday tasks. Another important factor to mention is exercising 2-6 days a week with light to moderate intensity. Cardio is also very important to consider because it keeps your heart strong and keeps your body active and in shape. Cardio should be done at least 3 days a week, starting out at 10-20 minutes and challenging yourself up until you reach 45 minutes. Incorporate stretching, it reduces soreness and risk of injury after a workout session. Stretch at least 30 seconds for each muscle group. Always consult with your Doctor before beginning any exercise program.