Science-Backed Strategies: How to Feel Fit and vital in your 70’s and Beyond
If you’re lucky enough to reach your 70’s, you might think that it’s time to slow down…or your might think that you’ll be in pain and suffering the effects of old age. But that doesn’t have to be your story. In fact, with the right approach, you can thrive well into your golden years. Let’s look at four science-based steps you can start doing NOW to help you live fit and healthy at the age of 70 and beyond.
What you do NOW is an investment into how you’ll feel in your 70’s. It’s never to late to invest in your wellness for the future.
Step 1: Prioritize Physical Activity
Research consistently shows that regular physical activity is crucial for maintaining health and vitality as we age. Engaging in activities such as walking, swimming, or yoga can improve cardiovascular health, strength, balance, and flexibility. A study published in the British Journal of Sports Medicine found that older adults who engaged in regular exercise experienced reduced risk of chronic diseases and improved overall quality of life. Incorporating at least 150 minutes of moderate-intensity exercise per week, as recommended by the World Health Organization, can significantly enhance your well-being in your 70’s and beyond.
Step 2: Focus on Nutrient-Rich Foods A balanced and nutritious diet is paramount for promoting health and longevity. As we age, our nutritional needs may change, making it essential to prioritize nutrient-rich foods such as fruits, vegetables, lean proteins, and whole grains. Research published in the Journal of the American Medical Association suggests that a diet rich in these foods can help lower the risk of chronic conditions such as heart disease, diabetes, and cognitive decline. Additionally, adequate hydration is vital for maintaining optimal health, especially as we age, as dehydration can exacerbate health issues common among older adults.
Step 3: Cultivate Social Connections
Maintaining strong social connections is not only enjoyable but also beneficial for your health as you age. Studies have shown that older adults who maintain active social lives have lower rates of depression, better cognitive function, and even a reduced risk of chronic diseases. Research published in the Journal of Health and Social Behavior highlights the importance of social support networks in promoting overall well-being among older adults. Whether it's joining a club, volunteering, or simply staying in touch with friends and family, nurturing your social connections can contribute to a fulfilling and healthy life in your 70s and beyond.
Step 4: Build a Positive Mindset
Maintaining a positive mindset is critical for staying healthy as you age, as it is associated with better physical health, immune function, cognitive health, and overall well-being. A longitudinal study published in the Journal of Personality and Social Psychology followed 660 participants over the course of 23 years. The study found that individuals with a more positive outlook on aging lived, on average, 7.5 years longer than those with a more negative outlook. Moreover, participants with a positive mindset experienced lower rates of cardiovascular disease, better physical functioning, and reduced risk of cognitive decline. Cultivating optimism and positive emotions can contribute to a healthier and more fulfilling life in older age.
Embracing a fit and healthy lifestyle in your 70s and beyond is achievable with the right approach. By prioritizing physical activity, focusing on nutrient-rich foods, cultivating social connections, and prioritizing sleep and stress management, you can optimize your health and well-being well into your golden years. Remember, age is just a number, and with these science-based steps, you can continue to live life to the fullest at any age.
If you want to learn specifically what you can do NOW to set yourself up to be fit and vital in your 70’s and beyond, schedule a free consultation with me.
