As Valentine’s Day approaches, many ponder ideas of love. For seniors, being healthy is something they love. Seniors can easily keep their hearts healthy by following a simple diet that embraces heart health.

Seniors should always check with their doctor first before changing their diets.

• What Foods to Eat—Seniors following a heart healthy diet should only consume under 6oz of lean meat, fish, and skinless poultry a day. Instead of big meat dishes, seniors can incorporate small amounts of meat, poultry or fish with dishes featuring pasta, rice, beans, or vegetables as the main acts. Also 3 to 4 egg yolks per week should be included in the heart healthy eating plan. The standard 5 servings of fruits and vegetables a day along with 6 or more servings of grains a day should also be followed in the eating plan.

• What Foods to Limit—Those seniors aiming to clean out their hearts should stay away from liver, brains, chitterlings, kidneys, gizzard, sweetbreads, pork maws, and ironically, hearts.

• How to cook and prepare Foods—Seniors should try to use cooking methods that do not require fats such as boiling, roasting, poaching or broiling. When preparing food, always trim off the excess fat before cooking meat and poultry. Also after browning, drain off all the fat.

• Dairy—Skim or 1% fat milk is better than whole milk. Also, seniors should select nonfat or lowfat yogurt and cheese.

Source: fi.edu

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You’ve been told it’s time to get moving for the health of your heart, but you’ve been more sedentary in older adulthood and just don’t know how to begin or what to do to ensure that your health and safety remains a priority. You’re not alone, so don’t hesitate to get started and follow these guidelines:

1. Talk to a doctor  - seniors should never start a new exercise program without first consulting a doctor

2. Invest in the right clothing – the right clothing is important for anyone who’s engaged in a physical activity, but seniors who are sensitive to changing temperatures and at a greater risk for injury should be more cautious. Supportive, comfortable shoes are essential, and clothing should be loose yet flexible and breathable

3. Always warm-up – exercise should never begin without a warm-up to prevent injury. A low-impact activity can warm up muscles, get blood circulating and increase overall body temperature

4. Don’t start too quickly – early into an exercise program, seniors need to build their endurance. Going too hard, too fast can be physically damaging. Intensity can be built as endurance improves

5. Cool down – a cool down portion of a workout is as important as the warm-up. It allows the body to physically cool down and move into a state of rest

6. Schedule it in – to keep up the motivation to exercise, seniors should set their next workout!

Via: The Franklin Institute

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Senior women are in a high risk category for heart disease, and while there’s no way to outright eliminate the potential onset of an illness that effects the heart, it is possible to reduce risk factors with positive lifestyle changes and elimination of bad habits.

1. Stop smoking – smoking is the number one cause of heart related issues such as high blood pressure, hypertension and heart disease. With women already at risk, smoking nearly guarantees heart issues of some variety in older adulthood

2. Get moving – exercising for 30 minutes every day at a pace that you’re comfortable with can help improve circulation. Seniors should always talk to their doctor before beginning a new exercise program, and also be aware that there are times where blood pressure can increase when beginning new physical activity and this needs to be monitored

3. Keep alcohol intake low – for women especially, 1 alcoholic drink per day should be the limit. This is especially important in older adulthood

4. Keep weight in check – excess weight increases the risk of heart disease, so a diet with high nutritional value and lean protein can help keep everything in moderation

Via: About.com

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Simple lifestyle changes are the best way for a senior to incorporate exercise into your daily routine; drastic changes are less likely to be kept up so benefit your heart with these activities:

1. Park farther from entrances in parking lots – instead of parking as close to the door as possible, park a little bit further away to get in some exercise

2. Start walking before you arrive at your house – if you’re taking a bus or even getting a ride, get out a few minutes early and walk the rest of the way to your destination

3. Take the stairs – depending upon your physical abilities, taking the stairs instead of an elevator or escalator can benefit you greatly

4. Take a break – if you work or are engaged in volunteer activities, take a little stroll on your break

5. See cleaning as exercise – try to turn housework into exercise and do it at a brisk pace. Vacuum, mow the lawn, dust or rake leaves and get your heart rate up

6. Walk your pet – if you have a dog, it needs exercise, but so do you. Make it an enjoyable activity to do together daily

7. Exercise with family – if you live with family members, make exercise part of your ritual. Or invite friends or family for a stroll in the park

Via: The Franklin Institute

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Senior Care help for better diet giving tips on aging care.

If you’ve vowed to become healthier in the New Year to improve the aging process, then it’s likely that you’re going to cave and fall back into old habits before the year’s over. That is, unless you follow these 5 simple tips for healthy New Year’s eating:

1. Incorporate colorful foods – a full plate of colorful foods looks appealing, and fruits and vegetables rich with nutrients can help keep seniors full, stave off cravings, and improve their energy levels

2. Choose healthy sweets – have a sweet tooth? Seniors can go for natural sugars over cookies, candies or other unhealthy items. Fruits, whether fresh or dried can satisfy the craving and they’re nutritious

3. Avoid processed food – processed meats in particular are high in salt and other fillers. Instead, buy sandwich meat that hasn’t been processed, use leftovers, or try grilled fish or soy-based products instead

4. Choose whole grains – at least 3 servings of whole grains should be consumed daily for fiber and antioxidants

5. Don’t skip meals – breakfast is the most important meal of the day and shouldn’t be avoided. Seniors should try to eat 3 meals a day plus healthy snacks between to keep their energy up

Via: HealthCastle

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While major health goals are great, the smaller ones can make a big difference and are much easier to stick to as part of resolutions. Try these tips in order to make your health goals come true:

1. Use a pedometer – walk for 30 minutes a day at a fast pace, and also try to meet 10,000 steps. This can help seniors become more mobile, even just around their homes

2. Strengthen your body – strength training is also essential for improving health

3. Don’t rely upon vitamins – while multivitamins and other supplements can help to enhance nutrition, they shouldn’t be used instead of proper nutrition. The best way to get vitamins is through food

4. Get fishy – 2 meals with fish per week, particularly those high in omega 3 fatty acids is extremely beneficial

5. Don’t assume Aspirin is a good choice for you – ask your doctor, depending upon your specific health conditions, Aspirin may not do you any favors

6. Stay hydrated with water – make sure you’ve got water available to you everywhere you go and keep on drinking!

7. Get sufficient sleep – 8 hours of sleep per night will improve memory, cardiovascular health, and has other health benefits

8. Limit sugar and caffeine – don’t over stimulate yourself

9. Try alternative health options – acupuncture and massage

10. Quit smoking – start cutting back and then quit, your health will thank you. Don’t do it alone, and do it in a way that works for you

11. Forget diets – instead of constantly trying to diet. Focus on eating healthier. Thinking of eating over dieting will be more motivating!

12. Count calories – know how many calories you should have per day, and budget it into your meals. It’s okay to indulge, provided you balance it out

13. Have varied meal – have at least 3 different things on your plate at every meal

14. Deal with your emotions – eating won’t help, but do find help or support for emotional issues you struggle with

15. Don’t drink your calories – many drinks have as many calories as you should consume in a day. Remember, drinks count, but choose food with nutritional content for your calories

Via: Boston.com

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Socialization can be a hard one for seniors to get into after they’ve become isolated due to mourning or mobility. To many seniors, it feels like being the new kid at a new school all over again, and they feel intimidated to get out there. Don’t let your reservations hold you back though. Get yourself out there, and improve your health and happiness starting today!

1. Join social activities – in your community, find groups designed for seniors like exercise classes, crafts, college courses, dance classes, and social events. These are great places to make new friends and have fun. Of course, you don’t only need to meet other seniors; you can interact with people of all ages, but having a support group of people with similar life issues can be helpful

2. Volunteer in your community – volunteer at a senior’s home, even if you live independently, and connect with other seniors; giving back to those who might not have the same benefits you do in your life. They will appreciate the camaraderie and so will you

3. Bring people to you – if it’s a challenge to come out, invite friends and family to you. Don’t go all out, simply invite them for tea or desert so little preparation is necessary. Ask someone to help you prepare if you need it

4. Use the internet – social networking and other technologies can help you stay social and in touch with those who don’t live nearby. This is a great way for seniors who struggle with mobility, or even hearing, to continue to establish meaningful connections

Via: Associated Content

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If you’re vowing to improve your fitness in the New Year, take your motivation from the senior Olympic games and some of the activities that are key in the competition. Do them at your own pace, and modify them to suit your needs, but use them as your inspiration!

• Basketball – try engaging in a senior’s basketball league or get together with friends for a shootout or game of 21.

• Bowling – it’s a great social activity and can be as competitive or casual as seniors would enjoy. It helps build muscle mass and becomes an aerobic activity

• Track and field – this is part of the Senior Olympic games and seniors can incorporate their activities that meet their own physical abilities. Jogging, speed walking, or other forms of aerobic activity can stand in. Seniors can even join mall walking groups for some socialization and competition

• Horseshoes – horseshoes are a fun activity and are often played socially. Use it at a family get together as an exercise activity great for all ages to enjoy together

• Dance – try square dancing or ballroom dancing. Take a class, or get a DVD and learn at home with a friend, family member or spouse

• Take advantage of what’s offered in your community – if none of the above feels like great motivation to stay fit in the New Year, see what’s offered in your area and give something positive a try!

Via: Do it Yourself

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Seniors can find it challenging to exercise during the winter months because of weather conditions. Instead of abandoning their exercise routine, they simply need to move it inside for the season to ensure they’re healthy year round:

1. Find a place to walk – walking is one of the best activities for seniors. If cold, ice or snow prevents you from getting outside, go to a local mall or another indoor area that allows you to stretch your legs. Make it a routine a couple times per week

2. Dance for fitness – dance classes are offered for seniors in many recreation centers and senior centers. It’s a great opportunity to socialize, learn something new and is great exercise that has proven benefits in preventing dementia

3. Remain social – many seniors isolate themselves in the winter because it can become harder to go out. Take the opportunity to invite family and friends over and get social!

4. Swim at local facilities – swimming is a great form of exercise for seniors and is easier on the joints. Indoor pools offer the health benefits with protection from the elements

5. Find community activities – card games, bingo games and other local activities that take place should be taken advantage of during the winter months. This can help you get out into the community

6. Exercise at home – if you are nervous to go out during inclement weather, you are smart to stay at home. But have some simple equipment, and invest in a couple of DVDs that will keep you motivated

Via: eHow

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Just because people are older, it does not mean that they do not wish to change something about their daily life. Many elderly people are making New Year’s Resolutions that will improve their quality of living. Even the smallest change can be beneficial. There are many ways to change a daily routine, and a resolution is one of the most common methods of attaining a new goal. Below is a short list of common resolutions, along with some tips.

• Losing weight. This is a common resolution for people of all ages. One way to help is to join a gym. It does not have to be an expensive gym. The YMCA offers many programs that would benefit seniors. Add a simple exercise to your daily routine, such as walking.

• Eating healthy. Many people resolve to eat better in the upcoming year. Just because seniors may be on a diet for a health issue, it does not mean they cannot improve their eating habits even further. There are many low-fat and low-calorie recipes available on the internet. A quick search will put you on the path to healthy eating.

• New career. You may ask, “Seniors looking for a job change??” It happens. Many seniors choose to continue working after they retire. Even if it is a part time job, it can become mundane. Many seniors seek out new jobs that will keep them active and mentally stimulated. Most libraries offer free resume classes, which can be beneficial for any career change.

• Revise finances. This is especially important for seniors on a fixed income. There are many free programs through local towns that help with financial situations. Senior centers also offer financial classes that will help re-organize your money and help you save wisely.

Source: exploreli.com

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