5 Ways You Can Improve Your Physical Health

Our bodies are incredibly valuable, yet sometimes we forget just how much they do for us. We can often feel sluggish or a bit despondent. We often struggle to be productive or get motivated.

Our bodies are like cars. They need fuel. They need care and attention and support. The only way you can truly maximize your potential is to make sure you look after your body and physical health.

After all, without a working physical body, you’ll struggle to do anything productive at all. Follow this short guide to exploring five easy ways you can improve your physical health.

Eat Properly

Remember, your body needs fuel. You need to make sure you are filling it with the right kind of fuel, You need to make sure you are giving your body the nutrition it deserves and requires.

Research and prepare meal plans that help you eat balanced meals. It will allow you to experiment and get creative in the kitchen. You may pick cooking up as a new hobby you’ll enjoy!

Remember, the key to a healthy body is balance. We all need protein, carbohydrates and even some fat and sugar.

Consider hiring a nutritionist to support your healthy eating endeavors and make sure you are getting valuable, up-to-date advice.

Get A Good Night’s Sleep

We all have such busy lives that it’s easy to neglect sleep. Yet it is incredibly important for a healthy mind and physical body.

Try to get as much sleep as possible every night. Set routine bedtimes and create sleeping habits.

Avoid looking at blue light from your phone at least an hour before bed, as this can keep you awake and stimulate your brain. You will feel refreshed and ready for the day if you have optimum, balanced sleep.

Reduce Stress

A little bit of stress is healthy, but too much can take a physical toll on your body.

Identify areas of extreme stress in your life. Is there anything that you can cut out? Are there opportunities for change?

Identify where you may be able to organize your life and cut down on unnecessary stress.

Organize your racing mind by writing everything down in a diary or journal. This will stop your mind from getting so overwhelmed.

Exercise Regularly

Physical exercise is important, as it makes you feel great while also improving your physical health. Consider joining a gym and hiring a personal trainer to see maximum results.

Alternatively, go to the gym with a friend and turn working out into a social event.

There are so many physical benefits to going to the gym. You can improve your muscles, lungs, heart, joints.

Get Some Sun

The sun offers valuable vitamin D, which is vital for our overall physical wellbeing. Tanning beds cannot replicate the power the sun provides.

Even on a dreary, dull day, getting out and about in the sun lifts your mood while also making you feel physically refreshed. It’s good for your skin and offers vital vitamin D. As a bonus, it's also completely free!

Dealing with stress, getting exercise, eating and sleeping properly, and respecting your body will make you feel physically stronger.

Give some of these tips a try and start to feel and see the benefits of a healthier lifestyle.

A Senior’s Guide to Self Care

Research by the American Psychological Association showed that 43% of those over age 60 reported feelings of isolation, which can lead to mental and physical health issues.

Seniors are a diverse group with various fitness levels and lifestyles. However, there are many changes associated with aging that you’ll probably need to prepare for.

Your daily habits can help you live a longer and more active life. Use these suggestions to develop your own self-care program for your golden years.

Staying Healthy:

1. Eat a balanced diet.

You usually require fewer calories as you grow older, but your nutritional needs may increase. That’s why it’s important to minimize empty calories. Focus on whole foods, including complex carbohydrates, lean proteins, and healthy fats.

2. Drink water.

Your sense of thirst also declines, and you may be more sensitive to the effects of dehydration. Start your morning with a big glass of water to replace the fluids you lose overnight. Carry a water bottle with you to sip from throughout your day.

3. Train for strength.

Resistance exercises can slow down bone and muscle loss. Lift weights, or use your own body weight for pushups and squats. Aim for three sessions a week with days off in between to rest.

4. Do aerobics.

Condition your heart with at least 150 minutes of moderate-intensity aerobics or 75 minutes of vigorous weekly activities. If you need to protect your joints, choose low-impact workouts like walking, cycling, and swimming.

5. Prevent falls.

Working on your balance will help you to avoid injuries that would reduce your ability to live independently. Stand on one foot while brewing coffee or talking on the phone. Study yoga and tai chi.

6. Limit alcohol.

You may have less tolerance for alcohol than when you were younger. Your metabolism slows down and your body composition changes. Drinking may also cause memory issues and interfere with some medications.

7. Sleep well.

It’s a myth that older adults need less sleep. Listen to your body if you need to shift to an earlier bedtime in order to get 7 to 8 hours of rest each night.

8. See your doctor.

Talk with your physician about your personal priorities based on your medical conditions and family history. Follow their recommendations for tests and screenings.

Staying Connected:

1. Get a hobby.

How do you make friends when you no longer attend school or work? Go to places where you can meet others who share your interests. Join a bird-watching group or a book club.

2. Use technology.

Stay in touch with family and friends, and expand your social circle. Ask your relatives to show you if you're unsure how to navigate social media and Zoom calls.

3. Continue learning.

Trying new things stimulates your mind and makes you more interesting. Invite a friend to accompany you to cooking classes and science lectures.

4. Volunteer for a cause.

Serve your community while you fight isolation. Contact the volunteer managers at nonprofits you care about. Organize fundraising events or answer correspondence.

5. Adopt a pet.

Animals can be a great source of social support too. Research shows that interacting with them lowers stress hormones and blood pressure. Offer to walk a neighbor’s dog if you cannot care for your own.

Self-care for seniors can add more joy and meaning to your life and reduce your risk for many chronic conditions. Make choices that will optimize your mental and physical well-being, and help you to maintain supportive relationships.

What’s your biggest issue? How do you handle it – or can you think of any additional tips you can share with others if you don’t have an issue with this in your life?
Share them with us in our Comments – or share this blog post on Twitter or Facebook or wherever you feel it could help someone you know.


Cheers, Helene Malmsio

Related Reading: Seniors Health & Mobility

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