Health and fitness tips

culled from:ageuk.org.uk

1. Make sure you drink enough

Try to drink 6-8 cups of liquid each day, even if you don’t feel thirsty.
Tea, coffee, fruit juice and squash are all fine, but avoid fizzy drinks as they are high in sugar.

2. Look after your teeth

Brush your teeth twice a day and floss daily. Have regular check-ups and, if you wear dentures or have a bridge, ask your dentist to check that they fit properly.
The shape of your mouth changes over time and you are likely to need new ones every 5 years.

3. Keep your brain active

“Do a crossword or Sudoku puzzle every day,” says GP Dr Ellie Cannon. “Keeping your brain active may help to prevent age-related memory loss.”

4. Think about your alcohol limit

Many of us enjoy a drink from time to time, but keep at least two days per week booze-free to give your liver time to recover from the toxic effects of alcohol.

5. Go for a walk

“Improve your heart health by going for a walk every day,” says fitness expert Gina Hemmings. “If you’re not used to exercise, start off gently and try to build up to 30 minutes daily.”

6. Get inoculated

Have a seasonal flu jab every year. It’s free once you reach 65, or if you have a health condition that puts you at risk of more serious problems if you caught the flu.

7. Keep yourself moving

Try to get seeds and nuts into your diet. They're a great source of healthy fats - useful for joint health - and rich in fibre, which will help constipation.
Sunflower seeds, flaxseed, almonds are ones to sprinkle onto a salad or cereal.

8. Keep in touch

Use Skype to make video phone calls to friends and family who don’t live nearby.
This is a particularly good way to keep in touch with grandchildren and can give you a much-needed boost if you’re feeling isolated or lonely.

9. Get a vitamin boost

“Well over half of the adult population are deficient in Vitamin D,” says GP Dr Ellie Cannon. Vitamin D deficiency has been linked to cognitive impairment, bone problems and also cardiovascular disease.
“Try to get outside in the sunshine for at least 15-20 minutes a day," suggests Ellie.

10. Watch your portions

“If you need to lose weight, keep an eye on portion sizes and cut down on the quantities you buy, especially if you’re used to shopping and cooking for a family,” says British Dietetic Association spokesperson Sian Porter.
“If you're trying to control your weight, limit items like cakes, biscuits and sweets.”

11. Get health checked

“If you don’t already know your blood pressure and cholesterol levels, make an appointment to see your GP to get them checked,” says GP Dr Ellie Cannon.
“High readings increase your risk factor for stroke and heart disease but any problems are completely reversible with medication.”

12. Take care of your feet

Look after your feet by applying moisturiser to prevent dry skin and cutting your toenails straight across.
Contact your GP if your feet become painful, feel very hot or cold or if you have common problems like corns, bunions or ingrown toenails.

13. Get your hearing checked

Hearing loss is common in older people so see your GP if you have to have the TV on loud or having trouble tuning into conversations.
If you need a hearing aid, some are available on the NHS.

14. Do daily stretches

"A daily stretch will improve your flexibility and posture," says fitness expert Gina Hemmings.
"Sit in a chair and bend forwards to stretch your spine, then stand and stretch your arms over your head, out to the side and behind you."

15. Go Mediterranean

"Try to eat a Mediterranean diet with plenty of fruit and veg, plant oils, wholegrains, oily fish, nuts, beans and pulses, limited animal fats and small amounts of low-fat dairy and lean meat.
"This has been shown to keep your heart healthy and may also reduce the risk of developing Alzheimer’s," says British Dietetic Association spokesperson Sian Porter.

16. Get an eye test

Have your eyes checked every year if you are aged 70 or over, and every two years if you are under 70. This means that changes in your vision can be corrected and any problems can be picked up before they seriously affect your sight.

17. Put some variety into your diet

“Try one new fruit and vegetable each week,” says British Dietetic Association spokesperson Sian Porter. “It’s easy to get into a food rut, eating the same things week in, week out but variety is essential to a healthy diet.”

18. Sort out your sleep

Avoid insomnia by cutting down on daytime naps, establishing a bedtime routine and going to bed at the same time each night.

19. Boost your bones

“Try to eat more foods that are rich in calcium and magnesium as these will improve bone strength”, says Cassandra Barns, Nutritional Therapist at The Nutri Centre.
“These include salmon, sardines, spinach, cabbage, broccoli and pumpkin seeds.”

20. Mind your moles

People between the ages of 60 and 70 are five times more likely to be diagnosed with the most deadly form of skin cancer than their parents were 30 years ago.
So keep an eye on moles and talk to your GP if you notice any changes.

21. Limit your salt

Eating too much salt increases your risk of high blood pressure and stroke. Always check the salt content of processed or packaged foods and try not to sprinkle salt on your meal.

22. Do some easy home exercises

"Weight-bearing exercise can help to keep bones strong and reduce the risk of osteoporosis," says GP Dr Ellie Cannon.
"There’s no need to join a gym - just hold a tin of soup or baked beans in each hand as you bend and straighten your arms and do squats and lunges."

23. Lower your fat levels

Reduce your fat intake can help if you need to lose weight or reduce your risk of a heart attack. Switch to semi-skimmed milk, half-fat cheese and low-fat yoghurt is one simple thing you can do and you probably won’t notice the difference.

24. Take the plunge

“Swimming is a good, gentle form of exercise,” says fitness expert Gina Hemmings. “If you’re not a confident swimmer, check if your local pool offers aqua aerobics instead.”

25. Arm yourself with antioxidants

“Antioxidant-rich foods like cherries, blueberries, apples, cinnamon, parsley and pears may help to control inflammation, which can improve heart and joint health,” says Cassandra Barns, Nutritional Therapist at The Nutri Centre. “Dark chocolate can also be beneficial - in moderation!”

26. Keep your sex life going

Studies show that couples who have and enjoy sex live longer. If you’re fit enough to manage two flights of stairs then you’re fit enough for sex - but ask your GP for advice if you or your partner have any concerns.

27. Ban the bad fats

Cut down on foods that are high in saturated fats. This includes butter, fatty meat, sausages, pies, pate, cakes and biscuits.
These raise the level of cholesterol in the blood and increase the risk of heart disease and stroke.

28. Go fishing

Aim to eat fish twice a week - one portion of white fish such as haddock or cod and one portion of oily fish such as salmon or tinned sardines or pilchards is ideal.

29. Make sure you get your greens

Try to eat five portions of fruit and vegetables each day. Frozen and tinned fruit and veg, dried fruit and fruit juice all count. As a guide, a portion is roughly the amount you can fit in your hand.

30. Hop on a bus

Research shows that people over 65 who use their free bus pass are 25 per cent less likely to be obese than those who do not. So leave the car at home and use public transport instead.

31. Be sociable

Spending time with other people can prevent you from feeling lonely or anxious. If you find that you are no longer able to do the things you used to do, try to develop new hobbies and interests or think about becoming a volunteer.