You’ve heard the phrase 'life begins at 40'. Well, here’s the latest: 50 is the new 40! If you’re nearing this milestone, then there’s a lot to look forward to, especially if you care about being healthy over 50.
So if you’re looking for inspiration on staying healthy over 50, read our tips on how to stay fit and well once you’ve achieved your half-century. They’re all simple things you can do to make the next chapter of your life the best yet!
Maintain a healthy diet
As your body ages, it becomes less efficient. That’s why it’s so important to maintain a healthy diet to ensure that you get all the nutrients you need. It will also help you maintain a healthy weight over 50.
One easy way to do this is to take inspiration from the Mediterranean diet, which includes plenty of fruit, vegetables, wholegrains and legumes, and which chooses olive oil and nuts as a fat source and favours fish more than meat.
Another thing to consider is bone loss over the age of 50. This can lead to an increased risk of fractures and osteoporosis, so you should include plenty of calcium in your diet. Get it from dairy products and calcium-fortified dairy alternatives, green leafy vegetables and fish with edible soft bones like tinned salmon.
Avoid processed, sugary and salty foods. You should also monitor your weight regularly and keep within a healthy BMI range.
Keep up your exercise regimen
Exercise is all the more important as you get older, not least because it will lower your risk of type 2 diabetes, stroke, heart disease and depression. If you exercise regularly, you will also be less vulnerable to falls, keeping you independent for longer.
Aim to get at least 150 minutes of moderate activity a week, exercising every day if you can. If you don’t already practise a sport or activity, you can try:
- Brisk walking
- Water aerobics
- Riding a bike
- Dancing
- Gardening that takes some effort – for example, mowing your lawn
As well as moderate activity, you should also aim to carry out an exercise that works your muscle. Examples include:
- Lifting weights
- Tai chi
- Yoga
- Pilates
- Climbing stairs
- Vigorous gardening
If you find it hard to motivate yourself when it comes to exercise, buddy up with a friend or family member so you can spur each other on. You could also join a running group or work with a personal trainer to help you on your fitness journey.
Stop bad habits now
It’s never too late to stop any bad habits you’ve picked up over the last 50 years – think of your half-century as a chance to make a fresh start!
If you smoke, ask your GP to connect with a stop smoking service to help you quit. Your stop smoking adviser will help you find methods to quit that work for you and will support you along the way.
Once you quit smoking, your lung capacity will improve, you’ll have more energy, you'll reduce your risk of diseases like lung cancer and heart disease, and you’ll enjoy enhanced taste and smell too.
Know how to consume alcohol safely. The government advises that you should drink no more than 14 units of alcohol a week, spread over three or more days. You should also aim to have a few alcohol-free days every week.
When you cut down or give up alcohol, your risk of some cancers, heart disease, stroke and damage to the liver, brain and nervous will decrease. You will also find that you sleep better and have more energy – and you will also be cutting down on your calories and be spending less too!
Stay curious
Keeping your mind active is a great way to safeguard your mental health. It will help reduce your risk of depression and dementia and improve your memory too.
Staying curious will help you enjoy the next chapter of your life. If you haven't already established hobbies or interests, why not try one or more of the following activities:
- Learn a new language.
- Do a cryptic crossword or sudoku puzzle every day.
- Plan a trip somewhere you’ve always wanted to go.
- Play board games with friends and family.
- Take part in pub quizzes.
- Join a book club.
- Enjoy cultural activities like visiting museums, art galleries and the theatre.
Remember that learning is fun and can be achieved at any age. Pick an activity that appeals to you and that you can share with other people for extra stimulation.
Invest in your emotional wellbeing
Investing in your emotional wellbeing is another important part of staying healthy over 50. Taking care of how you feel will mean you are less vulnerable to depression and loneliness and will inspire you to get the most out of life.
There are lots of ways that you can help yourself to balance your emotions. Try activities such as:
- Meditation to calm your mind
- Volunteering to connect with others
- Painting or drawing to express your thoughts and feelings
- Breathing exercises for physical and emotional calm
- Mindfulness techniques to help you enjoy the moment
What else can I do to prepare for life after 50?
There’s no reason why life after 50 can’t be happy, healthy and fulfilling. By adjusting your lifestyle with some of our suggestions, you’ll soon be embarking on the next exciting phase of your life full of vigour and optimism.
There’s one last step we haven’t talked about yet, and that’s the peace of mind that comes with knowing that your affairs are in order.
Knowing that all your life admin is up to date will free you to enjoy this special time in your life, safe in the knowledge that your loved ones will be supported when you’re no longer around.
It’s a simple online process that will quickly find you the perfect over 50s life insurance policy, with our helpful experts on hand to answer any queries.
So why not kick start the next stage of your life by comparing life insurance policies today? It’s the first step towards a healthy and happy era, where exciting adventures await you!
