03/08/2025
Our walk was chilly but the sunshine was gorgeous!
Recently I began reading a book on Longevity. I know, I turned 50 and now want to learn all I can do to increase my life span and have quality of life. Truthfully this should concern all of us at a much younger age.
Our bodies do change as we age, but there are many things we can do to make that aging process a more healthy journey.
What can we do:
🚶🏻♀️Physical Activity🚶🏻
⭐️ can help manage and prevent disease, build strength, prevent falls, ease pain, and even help you live longer
⭐️ Types (Aerobic and Muscle Strengthening)
Aerobic: any activity that raises your heart rate such as walking, swimming, biking. Set a goal for 150 minutes/week
Muscle Strengthening: any activity that makes your muscles work harder than usual: lifting weights, lunges, yoga. Aim for 2x per week.
🥦 Nutrition🥑
⭐️Dietary needs change as we age
⭐️ Eat plenty of fruit, veggies, whole grains, healthy fat, and lean protein
⭐️ Focus on nutrients you need: calcium, fiber, vitamin D, B12 🥛
⭐️ Avoid saturated fat, added sugar, sodium, and artificial ingredients
⭐️ Stay hydrated 💦
😁 Mental/Social 😢
Our brain changes as we age (mental health, memory, learning). What can we do to help?
⭐️ Find new hobbies 🧶 and social activities
⭐️ Volunteer at your local church, school, hospital
⭐️ Try meditation or journaling
⭐️ Talk to your doctor about your mental health
Most important:
🩺Visit your doctor at least once a year for a checkup and a preventative plan. Get your necessary screening exams (pap smear, mammogram, colonoscopy) and vaccinations.
🛌 Get a good night’s sleep (7-9 hours) and follow a consistent sleep schedule
🚭 Quit smoking and avoid or limit alcohol. It will improve your health no matter how old you are or long you’ve done it
Join us next month for our next Walk with a Doc!
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