If you are a man in his 60s, embrace it, celebrate it, and work towards a balanced routine for your mind, body and spirit.
As we get older, we lose muscle mass and bone density due to declining levels of key hormones. We also experience stress as we enter a new phase of our lives, as retirees. These problems can disrupt our olden years and prevent us from enjoying life in retirement. To enjoy a healthy and active lifestyle in your 60s and beyond, follow these simple steps.
Ensure that you walk for a minimum of 30 minutes every day. Research shows that people who fit moderate activity, such as walking, into their daily life burn more energy than those who make weekly visits to the gym.
With age, our bones get brittle and weak. This is due to declining levels of key hormones that regulate calcium levels in our bodies. You can maintain a healthy bone density by consuming calcium, as well as fluoride and vitamin D. Yogurt and Cheese are good sources of calcium. Egg yolk, butter and whole milk are rich in vitamin D. To increase your muscle mass, creatine (an energy boosting acid), vitamin D, and whey protein should be a part of your diet. While fish and meat products have high creatine content, whey proteins can be found in dairy products like curds and butter milk.
Research has shown that strengthening exercises are both safe and effective for older men. Weight training is an excellent means of reinforcing and protecting bone density; not only does it arrest bone loss, it can also help generate new bone. Weight training is necessary twice a week, in sessions lasting between 20 and 45 minutes.
Worry and anxiety cause tension to build and accumulate in the body. The resulting psychological distress leads to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pains, and insomnia. It can also bring on or worsen certain conditions like Alzheimer's. Meditation calms both body and mind, and research suggests that daily meditation alters the brain's neural pathways, making you more resilient to stress. Other activities like crossword puzzles, Sudoku, and time spent with good friends are great stress relievers as well.
You should take the right supplements to enable you to boost your metabolism and enrich your life. Supplements like calcium and vitamin B are hugely beneficial. This is important because calcium is crucial in growing new bone and maintaining bone strength. Vitamin B plays an important role in converting food into energy and helping the body metabolize fats and proteins.
Instead of saying you're 60 years old, you can start living your life like you're 60 years young! Follow these steps, and ensure that you enjoy your 60s to the maximum!