Maintaining independence as you age is possible with the right combination of physical activity and nutrition. Exercise and nutrition play a key role in supporting your health as you age.
Even simple, low-impact exercises and easy nutrition swaps can make an impactful difference in supporting your health as a senior. Below, learn practical ways to move and make healthy eating a part of your daily routine.
Simple, Low-Impact Exercises for Seniors
These simple, low-impact exercises can be done from a chair or at home, requiring no equipment to help you build your strength.
Seated Marches
Seated marches help boost flexibility and mobility in the hips and thighs.
- To perform this exercise, sit on the front of a chair with your back straight and feet hip-width apart.
- Squeeze your abdominal muscles to engage the core.
- Slowly lift your right leg as high as you can, keeping the knee bent.
- Lower your right foot, then repeat this on the other leg, performing 10 to 12 reps on each side.
Sit-to-Stands
Sit-to-stands are another great exercise to strengthen your core muscles and lower body, as well as enhance balance. To do this exercise:
- Sit toward the front of your chair with your hands on your side.
- Draw your belly button toward your spine to engage your core.
- Then, lean forward from your hips and shift your weight to your feet.
- Slowly stand up and take a breath. Shift your hips back and bend your knees to sit back down.
- Complete 10 to 15 reps.
These two exercises are just a few of the many simple, low-impact exercises you can perform at home without any equipment (or gym membership required). Speak with your care team to gather more resources for other movements you can add to your routine to help you stay strong and independent.
Budget-Friendly Nutrition Tips
Eating a well-rounded, nutritious diet doesn't have to be overly complicated or expensive. Use these budget-friendly nutrition tips to help fine-tune your diet.
Use Canned Fruits and Vegetables
Many canned fruits and veggies offer great nutritional value and are a smart choice over processed foods. Check the label of canned foods to ensure there is no added sodium or sugar before buying.
Focus on Nutrient-Dense Foods
Pre-packaged and processed foods may taste great, but they lack the nutrients your body needs to thrive. Instead, select whole foods that are high in nutrients and get you the most value. For example, look for lean proteins such as canned fish, eggs, beans, lentils, and affordable cuts of lean meat.
Eat and Prepare Meals at Home
Dining out too much not only costs more money, but leaves you susceptible to overeating calories and consuming too many processed foods. Restaurant food is high in sugar and high in sodium, which can be harmful to your health. Preparing fresh foods from the grocery store at home gives you a more balanced selection of foods and can help you save money.
Your Health Journey Starts Here
Looking for a health team that can help provide support to help you achieve your nutrition and exercise goals? Take our virtual tour to learn more about IntuneHealth. Call us and get connected with a team that can help you stay strong and independent as you age.
