As one age, one must make healthy choices to boost immunity and lower the risk of illness in both the mind and body.
Your body is not as it was before; it has become more fragile to common diseases and can worsen if not effectively treated. Staying fit in mind and body keeps the doctor away, so with a companion or nurse’s help in home nursing Singapore, seniors can do these activity ideas to keep healthy.
1) Healthy Diet
“You are what you eat” have a well-balanced diet that helps you get the nutrients you need, stay energized, and maintain a healthy weight to prevent the risk of developing chronic health conditions such as diabetes and heart diseases.
Cooking alone or together with a family member or friends can be fun activities you can do for spending time with them. As you age, choose foods packed with vitamins, minerals, protein, carbohydrates and healthy fats. Foods such as:
- Fruits, vegetables, nuts and seeds for your vitamins and minerals.
- Beans and lentils are excellent sources of fibre, folate and potassium; they are also excellent sources of plant proteins, iron and zinc.
- Oats and whole grains give you essential fibre for a healthy digestive system. Eating a fibre-rich diet helps avoid constipation and other bowel problems.
- Low-fat dairy has fewer calories and less saturated fat for a healthier heart; it also gives you the calcium you need for stronger bones, teeth and healthy blood pressure.
- Lean proteins can help lower blood pressure and increase the good cholesterol in your body.
Restrict the consumption of foods high in calories but low in nutrients. Limit sugary and processed foods, which can induce high blood pressure, and inflammation and lower your immunity in the body. Instead, if you have fun cooking, opt for quick and easy recipes that are deliciously filling. If you don’t have the time to cook, it’s okay, as there are services available that deliver healthy foods to your doorstep.
2) Walking for Fitness
As an older adult, being physically active is one of the most important things you can do for your health. Staying active can delay health problems that come with age. Not only is exercise great for your physical health it can also boost your mental health.
Adults aged 60 and older need at least 150 minutes a week of moderate-intensity activity; in other words, they need to exercise regularly for their well being. It is never too late to think of signing up for yoga, water aerobics, or other fitness classes — you may find an exercise group that will have your heart pumping and get the chance to meet new friends and make exercise more engaging.
Walking for fitness is ideal if you love the fresh air and enjoy being immersed in nature. Walk along with your loved ones at your local park or around your neighbourhood, do not forget to do your simple stretches before any physical activities. Health benefits of walking at least 30 minutes a day, five days a week, include:
- Maintaining a healthy weight and losing extra body fat.
- It prevents heart diseases, high blood pressure, cancer and type 2 diabetes.
- Walking strengthens your muscles and bones.
- Staying active increases your energy levels and improves mood, cognition, memory and sleep.
- Exercise strengthens the immune system.
Staying active and spending more time outside in the sun also helps your body produce more vitamin D. Vitamin D promotes bone building and bone health, deficiency of this vitamin can lead to joint pain and swelling.
Although brisk walking is safe for most people, for older adults with underlying conditions, it is always important to consult your doctor before trying any physically strenuous activities to prevent injuries.
3) Crafting or Gardening
Seniors can have fun with family and friends indoors or along with nature. They can participate in creative activities that expand their social circles, meet new friends and further expand their life skills.
If you like staying indoors, creative activity is a great suggestion to keep your mind sharp while being enjoyable activities. Seniors can keep their thoughts occupied and their hands active by using their creative skills in arts and crafts. Let their artistic spirit flow with various crafting options; these activities don’t have to be complex or expensive.
Many senior citizens may already have daily hobbies in the arts and crafts, such as knitting, needlepoint, carpentry, and painting. Seniors in assisted living facilities frequently participate in these activities.
Seniors can create beautiful handmade goods that may take days or weeks to complete to give to their family members or keep for themselves, completing these crafts give them a sense of purpose. Any special handmade gift that has taken time and effort to complete is sure to be appreciated.
Cultivating a garden is an excellent activity for an elderly relative who likes being outside. It’s fun, purposeful, and even provides some health benefits.
Gardening can lower stress and increase serotonin levels; serotonin is the “feel good” chemical in the brain which promotes mood and feelings of calmness and peace. In some studies, gardening is linked to a reduction in symptoms of depression.
Gardening is an excellent form of physical exercise that can fit in the recommended 150 minutes per week of exercise. Having your muscles engaged increases your mobility and strength. Furthermore, being outside in a sunny garden is a great way to bathe in Vitamin D.
Have more fun doing this activity with your family or other seniors in your community.
4) Reading and Writing
Seniors who read often find joy in much more than just a good book. Reading for older adults helps preserve mental faculties, improve memory circuits and sharpen everyday decision-making.
Have books, magazines and other reading materials available to them regularly. Reading enables people to live independently longer. This activity can be done individually or can be engaged socially by sharing insights in a book club setting.
You can also encourage them to create their own stories, which helps keep their minds sharp and creativity open. Have them write short articles, family history, poetry, fiction, anything.
Writing can help vent and speak their minds to get the point across, all their thoughts, memories, grievances, doubts and fantasies to clear their minds off whatever is distracting them.
Reading and writing is a great mental exercise; it keeps the brain sharp and active and prevents cognitive decline and some mental illnesses like Alzheimer’s or dementia.
Despite your age, remember to allow yourself to enjoy the pleasures life still has to offer. No one should stop you from doing the things that make you happy.
Go to that salon, barber or spa, enjoy that haircut, have your hair coloured and styled, manicures, skin treatment, massages and more.
Some seniors living in communities offer these services or special events on-site. These opportunities make them feel pampered and cared for and get the chance to socialize with their fellow seniors. Elderly care in Singapore is indeed guaranteed in these activity ideas.
Studies show positive correlations between a healthy, active lifestyle and long life.
Physical activities and mental stimulations certainly affect cognition for both elderly adults who are free from neurological disorders and those with conditions like depression, dementia, Alzheimer’s disease and Parkinson’s disease.
Overall, seniors who are content with their lives can anticipate living better and longer.