To take full advantage of life as you age it’s important to maintain your health and fitness. Research has shown that following some simple guidelines can enhance your quality of life as a senior.

Broadly speaking, the two areas of greatest importance for senior well-being are Nutrition and Physical Activity.


Nutrition is a key factor for seniors in maintaining good health. Here are several important points to consider.

Choose Nutrient-Rich Foods: Eat foods that provide a lot of nutrients without too many extra calories. Examples include fruits and vegetables, whole grains like oatmeal, whole-wheat bread, and brown rice.

Avoid Empty Calories: Foods with empty calories are those that contain a lot of energy but very few nutrients, such as sugary drinks, candies, and pastries.

Low Cholesterol and Fat: Choose foods that are low in cholesterol and fat such as beans, oats, nuts, eggplant and okra.

Hydrate: With age, you may lose some of your sense of thirst. Drink water often. Low- or fat-free milk, including lactose-free options or fortified soy beverages and 100% juice can also help you stay hydrated.

Protein: Get enough protein during your day to maintain muscle mass. Eggs, Greek yogurt, chicken breast and cottage cheese are all reliable sources.

Vitamins and Minerals: Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12.

Healthy Weight: Maintain a healthy weight or prevent additional weight gain by following a healthy dietary pattern and adopting an active lifestyle.

Food Safety: Try to prevent foodborne illness (food poisoning) by keeping food safe. Some of the most important measures follow:

·  Wash your hands thoroughly with soap and water before handling food.

·  Clean utensils, cutting boards, and surfaces that come into contact with raw food. Rinse fruits and vegetables under running water.

·  Keep raw meats separate from other foods to prevent cross-contamination. Use separate cutting boards and utensils for raw meats and produce.

·  Cook foods to the right temperature to kill harmful bacteria. Use a food thermometer to ensure proper cooking.

·  Reheat leftovers to at least 165°F (74°C).

·  Refrigerate perishable foods promptly (within 2 hours) to prevent bacterial growth. Keep your refrigerator at or below 40°F (4°C).

In addition, avoid consuming raw or undercooked eggs, meats, and seafood. Stay informed about food recalls and handle home-delivered groceries with care. By following these guidelines, you can protect yourself and your loved ones from foodborne illnesses.

It’s important to consult with a healthcare provider before making any major changes to your diet.

And remember, good eating habits lead to a healthier and more enjoyable life!


Physical activity is critical to remaining healthy as you age. Perhaps the most important aspect of physical activity is consistency. That said, here are guidelines that will help you to accomplish your goals.

Exercise Plan: Seniors should ideally incorporate 150 minutes of moderate endurance activity into their week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.

Strength Training: There are multiple exercises you can do to build strength without having to set foot in a gym. Examples include abdominal contractions, wall pushups, pelvic tilts, shoulder blade squeeze, toe taps, and heel raises.

Aerobic Exercise: According to the Physical Activity Guidelines for Americans, seniors should do at least 150 minutes (2½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing. Being active at least three days a week is best.

Muscle-Strengthening Activities: Activities like lifting weights or doing sit-ups should be done at least two days a week.

Start Slowly: The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.

Stay Hydrated: Drink water before, during, and after your workout session, even if you don’t feel thirsty.

Dress For Success: Wear appropriate fitness clothes and shoes for your physical activities.

Once again, remember to consult your healthcare provider before starting any new exercise regimen.

Then, begin to practice a healthy and active lifestyle, and enjoy the quality of life you deserve.