As we age, staying fit becomes increasingly important.
Brian and Rita Sanders, owners of Seniors Helping Seniors Jacksonville, have each spent decades working in social services and have accumulated expertise in their field. Recently, they shared some advice on maintaining or improving physical and mental health in our golden years.
One of the biggest issues for seniors, according to Brian Sanders, is the risk of a fall. That’s why it’s important to work on leg strength, which means walking, whether it’s around the block or just to get the mail.
“Any leg strength improvement helps to elevate your step, which reduces your trip hazard tremendously,” Sanders said.
He also emphasized the importance of daily activity: get up, get moving and get your heart rate up.
“If you can only walk to the mailbox, walk to the mailbox and 10 feet further,” Sanders said. “The next day, 10 feet further. Then, walk to your neighbor’s mailbox.”
Even those who are wheelchair-bound can do things to benefit their health. For instance, they can insist on propelling themselves as far as possible before allowing someone else to push them.
Sanders cited studies showing that any aerobic activity or strength training done for as little as three hours a week provides a tremendous benefit to a person’s physical health, reduces health risks and sharpens mental awareness.
Nutrition, too, is important. Sanders recommended avoiding empty calories — French fries, for instance. Instead of eating processed foods, he suggested fresh, lean cuts of meat, complex carbohydrates, sweet potatoes rather than white potatoes, whole grain bread rather than white bread.
“Just before every meal, stop for about 30 seconds and think about what you’re about to feed your body,” he said. “Is that really what you want your body to thrive on, or do you want to make a little bit better choice?”
After doing this each day for a week, it will become a habit. A good habit.
“You will probably need some supplements, too, because as you get older your body doesn’t absorb vitamins, minerals, things of that nature so much,” he said.
And because the body doesn’t maintain calcium as well, it’s a good idea to consume skim milk and other calcium-rich foods. Potassium, too, is important, and bananas are just one great source of it.
To improve mental acuity, Sanders suggested doing crossword puzzles, word games and Sudoku. Watching television, choose game shows that require you to think.
“When you’re in a discussion, rely on your memory instead of whipping out Google,” he said. “Like we did in the old days.”
Social activity, he said, is also important. If you’re short on companions, visit the nearest senior center or join Silver Sneakers at the YMCA.
And, said Rita Sanders, try to make fitness fun — and exercise with others.
For caregivers, Brian Sanders suggested strongly recommending outdoor activities: taking a walk, going to the mall, seeing a movie.
Seniors Helping Seniors provides dignity and camaraderie to those who need in-home care. For more information, go to seniorcarejax.com or call 904-525-7236.
