How to remain healthy in old age

 How to remain healthy in old age

Making small lifestyle changes in middle age could give you an extra decade free from chronic illness, says new research. Here are a few you should follow.

Walk everywhere

Walking is considered as the best exercise it has immense benefits and especially in old age. But always remember a brisk walk has more benefits than any stroll.

So walk briskly like a postal worker, not a sightseer. Ensure you stride with a purpose and include hills and stairs. Consider getting a dog,

Look Younger, Live Longer,Feel Better. "A dog provides perfect antidote to a sedentary life, particularly if you're working from home. There are studies to show that dog owners get more exercise than the average gym goer."

Keep your strength 

Each decade after 30, muscles decline by up to eight per cent. Over a third of over-55s say their strength has declined since the pandemic began and 37 per cent say they are doing less physical activity. Yet researchers have found people with weak muscle  strength are more likely to die earlier. Therefore, it's vital to build strength training into your routine.

Studies have shown that lifting weights-or doing the equivalent with resistance bands- can help to slow and even reverse muscle loss

Join a club

It is very important to lead an active social life in order to remain stress free. People who are involved in social activities lead a happy life and they have  higher satisfaction levelRegularly meeting and conversing with others can significantly reduce your risk of death in the first six years post retirement.

Find your balance

A third of over-65s will have at least one fall a year and women are more likely to break bones than men due to their increased osteoporosis risk. Working on balance will improve mobility, and keep you more agile and stable on uneven surfaces, helping prevent trips or falls. Do some stretching exercises everyday tu to keep a balance over your body

Take a vitamin D supplement

Most of us are deficient, yet this vital vitamin can help bolster the immune system and has heart, bone and joint benefits. Vitamin D may also help to fend off dementia.l