Top 10 Ways for Seniors to Stay Active and Healthy at Home this Spring
Health is wealth. However, as we age, our mental and physical health starts deteriorating. Our senses become weakened, and we become more likely to suffer from severe chronic ailments. Furthermore, people also tend to become less physically active during their senior years that lead to further health complications.
However, if they pay attention to performing regular exercise and improve their diet, it will have a dramatically positive impact on their health. Therefore, it’s recommended for all senior citizens to take care of their physical activity levels and dietary requirements to enjoy a healthy and happy life. Keep reading to learn the top 10 home health care tips for seniors this Spring.
DISCLAIMER: Please consult your physician before engaging in physical activity or changing your nutrition plan. This blog is purely for suggestion and does not apply to all senior citizens as certain conditions may apply. If you would like to hire a Home Health Aide and build a custom health and nutrition plan, please contact us.
1. Well-Balanced Diet
Food is the best medicine. If you follow a well-balanced diet, there will be very few chances for you to fall sick. Having mindful meals that meet your daily nutrient requirements can keep you safe from various micronutrient deficiencies that most people deal with.
It would be best for senior citizens to have a protein-rich diet containing lean meats since they are free from harmful fats that increase cholesterol levels in your body. Furthermore, it’s also beneficial for them to consume low-fat dairy products since they are rich in proteins as well.
A steady protein intake is essential because our muscles start to deteriorate as we age and protein maintains a healthy muscular content. Therefore, healthy and effective protein content is extremely beneficial.
To remain healthy this Spring, you should have a steady intake of healthy fats. Healthy fats are known as unsaturated fats that promote the production of HDL cholesterol that is also known as healthy cholesterol, which reduces the concentration of harmful cholesterol or LDL in your body. One of the best sources of good fats like omega-3 fatty acids and omega-6 fatty acids are avocados and fish like salmon.
2. Reduced Salt Intake
Excessive salt intake is one of the main contributors to high blood pressure. High blood pressure is also known to be a silent killer since it leads to various ailments such as cardiovascular complications, brain strokes, and kidney problems. Furthermore, senior citizens are more prone to developing these health issues.
Therefore, it's important to follow a safe salt intake that is around 2300 milligrams per day, which is why you shouldn't exceed this amount. Avoid all sorts of high sodium diets such as processed and refined foods.
However, reducing or monitoring their salt intake doesn't mean that you should have bland meals. You can have all sorts of beneficial herbs such as turmeric, basil, rosemary, sage, and cayenne pepper. They not only add flavor to your life, but these spices also have various health benefits, such as turmeric has various healing properties.
3. Monitoring Sugar Intake
Similar to your salt intake, your sugar intake should also be monitored. Increased sugar consumption promotes the chances of suffering from diabetes. Diabetes also leads to various severe ailments such as strokes, heart problems, skin conditions, nerve damage, and renal failure.
Therefore, you should avoid all sorts of sugar-rich soft drinks and processed foods. However, controlled sugar intake doesn't mean that you can't enjoy sweet foods. You can try various fruits as fruits are considered nature's candy.
4. Adequate Water Intake
Water is essential for life. All humans need to have at least seven to eight glasses of water a day. However, most people tend to have minimal water intake. Senior citizens should have at least eight glasses of water per day and should avoid all sorts of caffeinated and carbonated beverages that can be deteriorating for their health.
Fizzy drinks should also be avoided since they contain high sugar content and they have a high phosphorus content that can be harmful for your bones as well. Furthermore, caffeinated beverages should be avoided since they are also harmful to your bones and they disturb your sleep-wake cycle.
A disciplined water intake is one of the best nutrition tips for seniors.
5. Supplement Consumption
All senior citizens are recommended to consume nutritional supplements. These supplements offer an extensive supply of minerals and vitamins that cater to various nutrient deficiencies. While a healthy diet is key to optimal nutrient maintenance, nutrient deficiencies require supplements.
However, you should always consult your doctor or physician before having any supplements or any type of special medication. Furthermore, you should also maintain a healthy water intake along with supplement consumption as poor water consumption can lead to kidney stone formation.
6. Light Walk
Physical activity is extremely important for all senior citizens. They need to keep moving and stay active to maintain healthy and functioning bones. Our bones are made using bone-forming cells; however, these cells are only activated if we keep moving.
If you want to retain optimally functioning and healthy bones, then all senior citizens should indulge in (appropriate) moderate to mild physical activities on a daily basis. One of the best physical activities for all senior citizens is a light walk or stroll in the park. This is the best exercise because it keeps your body active and it also it is also a great opportunity to gain some fresh air.
Furthermore, once you go out for a walk in a public place, you get the chance to meet many new people, form friendships, and a social circle that you could look forward to meeting every day. Spring is the perfect time of the year to enjoy a relaxing stroll.
Walking is a great physical activity for your mental and physical health and can be done at any place and any time. You can easily make use of its health benefits from the comfort of your home.
Yoga is another beneficial exercise for seniors. It is the perfect blend of various physical poses and breathing exercises that stimulate your mental and physical health. Yoga also allows people to form a connection between their mind, body, and soul. This physical activity is quite therapeutic since the breathing exercises can impart a positive impact on your mental health as well.
The various deep breathing workouts improve the overall oxygen supply to your brain by improving your blood circulation. Furthermore, the different poses help to unwind your body from all sorts of physical stress and body pains. Yoga is also easy on the joints since it doesn't involve a lot of extensive movement. Yoga is one of the best physical activities for seniors.
Swimming is another beneficial outdoor activity for spring. Several people have pools at home, and a day out in the pool under the warm spring sun is just what most senior citizens need. The sun is an excellent source of natural Vitamin D. While you don’t get vitamin D directly from the sun, it falls on your skin and activates the production of vitamin D in your body.
Vitamin D is extremely beneficial for seniors since it ensures optimal immune repose and improves their bone health as well. Furthermore, swimming is an excellent physical activity for seniors. You can swim by performing normal strokes, or you could also indulge in some aquatic therapy.
In fact, swimming itself is an aquatic therapy since it's very easy on your joints and bones due to the minimum pressure on your body. You can move and relax your body in any way you like underwater. It has various beneficial impacts on the physical and mental health of senior citizens.
Nothing beats getting fresh air from the comfort of your home. Gardening is one of the most popular springtime activities among most senior citizens. It is a highly beneficial activity that keeps you physically active and promotes mental stimulation as well. Furthermore, planting a garden in spring serves as the perfect opportunity to get ample fresh air.
This fresh air improves the oxygen supply in your entire body, improving your mental and physical health. Gardening also reduces feelings of stress, depression, and anxiety. Being surrounded by various bright colored flowers and greenery has a delightful visual and mental impact. All senior citizens should try gardening to assist with improving overall health and well-being.
10. Enjoy a Picnic
While most people go out to a park to have a picnic, senior citizens can enjoy a wholesome picnic from the comfort of their homes. Share your favorite snacks with a few good friends (safely), and have an amazing picnic in your home garden. You do not need to leave your home to have a good time.
Are you looking for home health care services in or around Philadelphia, PA?
If you are seeking senior in-home care for you or your loved one, then Sunflower Home Health Care Services is here for you. Our highly skilled team operates across Philadelphia and all surrounding counties, we pride ourselves on offering home care with a difference.
Our in-depth range of services can ensure you do not need to move your loved ones to a nursing home or other assisted living facility. We have a family-first approach, which means we treat everyone we work with as if they were part of our own family, giving you complete peace of mind that you or your loved ones are in the best care possible.
Sunflower Home Health Care Services offers a wide range of services including companionship, respite care, hospice care, taking vitals, housekeeping, meal prep, and other medical needs. So if you are looking for the very best care for yourself or your loved ones, get in touch with our team today.