Stay Strong as You Age: Make Wellness a Priority
Prioritizing healthy habits that support your muscles, joints and bones can have long-term effects on our bodies as we age. Use National Wellness Month as a reminder to eat well, move more and care for your body from the inside out.
Move More to Boost Your Health
Exercise is one of the best ways to support your overall health at any age. If you are not currently exercising, talk to your doctor before beginning a new fitness routine.
Health experts say most adults should aim for a minimum of 150 minutes of moderate aerobic activity per week. Example activities can include swimming, dancing or a brisk daily walk.
Staying active plays a key role in preventing weight gain, supporting bone density and enhancing coordination and balance, which helps lower the risk of falls as you age.
Improving sleep quality, reducing feelings of anxiety and reducing blood pressure are immediate health benefits adults may achieve with exercise.
Long-term benefits of exercise for adults include lowering risks of heart disease, stroke, type 2 diabetes and eight types of cancer. Experts attribute regular workouts to reducing risks of developing dementia (including Alzheimer’s disease) and depression.
Why Is Good Nutrition Important?
Eating right benefits your body and overall health. The Centers for Disease Control and Prevention reports that eating nutritious foods supports muscles, strengthens bones and helps you achieve and maintain a healthy weight.
Healthy eating keeps your skin, teeth and eyes healthy, boosts immunity and helps the digestive system function. Proper nutrition lowers the risk of heart disease, type 2 diabetes and some cancers.
For your musculoskeletal health, experts recommend eating a well-balanced diet of foods rich in nutrients such as calcium, vitamin D and protein.
Your age, sex, height, weight and physical activity level determines how many calories you need. Most women require about 1,600 to 2,200 calories a day. Most men need about 2,200 to 3,000 calories a day.
Simple Nutrition Tips to Fuel Your Body Right
A balanced diet starts with a variety of vegetables, including dark leafy greens as well as vibrant red and orange veggies. Fruits, especially whole fruits like apples, berries and oranges, are another essential part of a healthy diet.
- Serving size: 2 cups raw or 1 cup cooked (lettuce, kale, spinach, greens); one small piece of fruit, one wedge of melon or 8 fluid ounces of 100 percent fruit juice
When it comes to grains, aim to make at least half of them whole grains, such as brown rice, oatmeal and whole wheat bread. Whole grains provide fiber and help you feel fuller longer, which supports better digestion and weight control.
- Serving size: 1 slice of whole grain bread or 1/3 cup cooked rice
Fat-free or low-fat dairy products like milk, yogurt and cheese offer calcium and protein without the extra saturated fat. If you’re lactose-intolerant, try lactose-free options or fortified soy alternatives. Many of these products are fortified with vitamin D, which aids in the absorption of calcium.
- Serving size: 1 cup nonfat or low-fat milk or 2 ounces cheese
Protein-rich foods include lean meats, poultry and eggs. Other options include seafood, beans, peas and lentils. Consider consuming nuts, seeds and soy products, as well.
- Serving size: 2-3 ounces lean meat, skinless poultry or fish (size of a deck of cards)
Do You Have Joint Pain? Visit An Orthopedist.
During National Wellness Month, take time to focus on your health. Eating well and staying active can go a long way in supporting your body and improving your daily life.
If you’ve been dealing with joint pain or stiffness, check in with an orthopedic specialist and take the next step toward feeling better. Our board-certified physicians are accepting new patients. Schedule an appointment today.