Looking good, feeling great

Eating the right things and exercising safely are key to good health in later life.

You may use the excuse that you re getting older to avoid exercise but staying fit and eating a healthy diet are just as important as ever.

It's commonly said that the later years are a time to "slow down" or "retire." The truth is your later years should be an active time. Staying active keeps you healthy as you age. Eating a healthy diet is also essential. Regular physical activity improves your energy, lifts your mood, and helps you lose weight.

It strengthens your heart and lungs, helps control blood pressure, improves bowel function, and strengthens bones. Exercise lowers your risk of cancer, heart disease, stroke, osteoporosis and diabetes.

It's funny. Older women often use health concerns as an excuse for not exercising, when exercise is the best way to improve health.

Types of exercises

Even if you're not in great physical shape, there are plenty of exercises you can do. Try activities from these three categories:

• Endurance/cardiovascular activities These increase your breathing and heart rate, improving blood circulation and strengthening your heart and lungs. Endurance activities include brisk walking, swimming, cycling, tennis, aerobics, water aerobics and dancing. Anything that gets your heart pumping qualifies.
• Strength activities These help to build muscle and slow bone loss. They also increase metabolism, helping you to control your weight and blood sugar. Strength activities include lifting weights, leg lifts, and yoga.
• Stretching activities These help keep you limber and prevent back and joint pain. These activities include stretching, Pilates, and yoga.

Start slow. Maybe a simple walk around the block is all you can manage.

Try to be active at least 30 minutes a day, most days of the week. If you can't do 30 minutes at a time, break it up into smaller parts. Walk for 10 minutes after breakfast and exercise for 20 minutes in the evening.

As you exercise, you'll build endurance and strength and it will become easier. That's when you should challenge yourself to do more. Try a longer amount of time or more vigorous activities.

Consider joining a class or fitness program, perhaps at a local senior center. Find a friend to join you in staying active. It's easier to motivate yourself with a partner.

Vary your routine. Try new activities and set new goals once you ve reached your old ones.

What if I'm disabled or sick?

Even women who have physical limitations or chronic health conditions should be active. Talk to your doctor first, though, to ensure you don't try something harmful.

Your doctor might recommend particular exercises for your condition. Water aerobics, for instance, helps those with arthritis and back pain. The water holds you up and allows you to move easier, with less stress on joints.

Exercise safely

Your exercise program should begin slowly. Always warm up first. Light stretching or slow walking for about 10 minutes will get your muscles ready to work. Once you're done exercising, stretching or walking for about 10 minutes will help you cool down. Listen to your body. It's okay to push yourself, but not so much that you injure yourself. If you feel pain, stop. Follow these precautions:

• Don't do intense exercise in hot, humid weather or in extreme cold
• Don't take a hot shower or bath right after exercising
• Use safety gear, such as bicycle helmets
• Wear proper shoes
• Drink plenty of fluids so you don't become dehydrated
• Don't forget to breathe. It's a common mistake to hold your breath when doing stretching exercises

Stop exercising immediately and call your doctor right away if you experience chest pain, irregular heartbeat, or have difficulty breathing. You might also want to call if you feel faint or dizzy, experience nausea or vomiting, or have a sudden, sharp pain.

Eating for good health

Eating right is the other key to good health in later life. It might be hard to eat a healthy diet all the time. This is particularly true for older women. Foods might not taste as they once did. Often, you might not feel like eating. You might be unable to cook, or live alone and have no one else to cook for. You might be on a budget.

A well-balanced diet can help you feel more energetic, maintain a healthy weight, and lower your risk of heart disease, diabetes, stroke, and cancer. Eating well helps you to manage high blood pressure, high cholesterol and diabetes.

Basics of healthy eating

Your body needs a certain amount of nutrients each day. There is no perfect diet, but healthy eating should ensure your diet delivers the nutrients you need, like iron, calcium, vitamin C, and other vitamins. You can do that by eating a varied diet and by avoiding too much of things that aren't good for you, like fat, sodium, and sugar. Try the following:

• Choose fiber-rich fruits, vegetables, and whole grains
• Eat more dark green vegetables, orange vegetables, and beans
• Eat fruits high in antioxidants, such as blueberries and strawberries
• Choose non-fat or low-fat milk and milk products
• Eat fewer foods with added sugars
• Eat less cholesterol
• Avoid trans fat
• Avoid too much sodium
• Avoid junk foods and sweets

Fats
Fat is part of a healthy diet and you can't avoid it altogether. There are two kinds of fat found in food–saturated and unsaturated. Saturated fat is the kind that's solid at room temperature, like butter. Unsaturated fat is liquid at room temperature, like canola oil. Unsaturated fats are better for you and less likely to raise your cholesterol level as much.

Look for low-fat or non-fat foods and avoid saturated fats and trans fat (a kind of fat found in many French fries, potato chips and microwave meals). Try broiling or baking food instead of frying it. Trim fats from meats.

Sodium
Sodium, or salt, is linked to high blood pressure. Use it only in small amounts, not more than one teaspoonful daily. Avoid processed foods, which contain more salt. Try eating potassium-rich foods like bananas. Potassium may help lower blood pressure.

Sugars
Food sugars–carbohydrates–are the fuel your body runs on, providing energy. There are natural sugars, like those in fruits and vegetables, and added sugars, like foods added in processing or added to your food at the table (like when you put syrup on your pancakes). Choose your sugars wisely. Added sugars often supply calories, but no nutrients. Natural sugars are better.

Calcium
Calcium is particularly important for older women. You need more calcium than younger women to maintain strong bones and reduce your risk of osteoporosis.

Calcium is found in milk and other dairy foods, like yogurt and cheese, and in soy products and soybeans. It s also in dark green vegetables, like collards, spinach, kale, and turnip greens. Many cereals and juices are fortified with calcium as well. This means that calcium is added to these products.

You also need enough vitamin D, which helps the body to absorb calcium. You can get vitamin D from sunlight and from vitamin D-fortified milk.

Eating on a budget

Many older women are on a fixed income, making it harder to eat well. Planning your meals before you shop helps. Choose healthy foods and don't be afraid to buy store brands or so-called "generic" foods rather than name brands. Look for sale items and for foods you can use right away or safely store.

It's a good idea, both for your health and your pocketbook, to avoid processed foods, such as frozen dinners. They contain fewer nutrients and more salt, fat, and sugar. It's better to cook enough food for more than one meal and freeze your own frozen dinners.

Take advantage of being a senior. Many restaurants and stores offer senior discounts. Community programs may provide help with meals.

Eating with others

Cooking and shopping may be harder for you as you age. You might be tempted to eat processed foods or snacks rather than prepare a meal. Try inviting friends and family over for meals. Consider joining senior groups or enrolling in programs to provide meals. Dine out with others when you can.