Turning 60 can signify a new beginning in your life. You are closing the chapter where you have been working so hard all your life and opening a new one where you have the freedom to relax and have fun. This change is exciting but can be a bit scary as well. You are now noticing changes in your body that weren’t there before. Though aging is unavoidable, there are still many ways to power up your longevity. Here, we will show you how to keep your body strong and healthy as you prepare for retirement.
Exercising is essential for any age group, but it is more important for people nearing their senior years. One big reason is that humans go through an involuntary loss of muscle mass as we age. Studies show that we lose roughly 3-8% of mass starting at the age of 30, and this number rapidly progresses once you reach the age of 60.
To avoid possible disability due to loss of muscle strength and mass, it is best to have physical activity daily. You can start with simple stretching or brisk walking around your front lawn or garden for at least 30 minutes every day. You can also try a combination of balance training, resistance training, and aerobics to help reverse Sarcopenia or muscle loss.
If you have basic gym equipment in your home, the average safe weight for your age is 166.5 pounds but make sure to ask your physician first before doing any weight lifting.
Watch Your Weight
The bodies of older people stop producing human growth hormone (HGH), estrogen, and testosterone. This leads to decreasing amount of muscle mass which also results in slow metabolism. If you have a slowed-down metabolism, you will notice that you are rapidly gaining excess weight and having a hard time burning it.
Though there is still no proven medical way to reverse this, there are things that you can do to help boost your metabolism. You can start by limiting your intake of excess fat and replacing it with foods with enough calorie content. One study conducted by the Hormone and Metabolic Research showed that Vitamin D could improve our body’s metabolism. You can get it from sun exposure or intake of foods like fatty fish, salmon, and egg yolks.
It would also help if you drank lots of water. An intake of around 17 ounces of fluids can increase your metabolism by 10% to 30% in just one hour. If you can drink at least one-half of your weight, your body will be able to burn more calories.
Maintain a Healthy Love Life
Having regular lovemaking has benefits for people that are 60 years old and above. According to the North American Menopause Society, lovemaking helps stimulate blood flow and aid in keeping your vaginal muscles toned. It also helps maintain the genitals’ elasticity and natural moisture, which are crucial after menopause.
Another study shows that lovemaking at least twice a week lessens your risk of having certain medical conditions such as cardiovascular disease. It also increases your happiness and sense of satisfaction.
Keep Your Home Clean
In reality, some people in their senior years find it hard to maintain their homes. This can cause health issues if the house is full of dust and unkempt. There could also be a threat of insect and rodent infestation, which can cause life-threatening illnesses such as rat-bite fever and leptospirosis. If you are having a bit of difficulty keeping your house in order, you can call professional cleaning and lawn maintenance services to make sure no nasty insects or rodents are lurking in your entire house as well as the garden and backyard.
Always Have a Positive Mindset
It is not uncommon for aging people to feel a little lost and a bit down once they retire. For decades, the routine they have been used to is finally over, and they do not know what to do with their time at home. If you are experiencing sadness, know that it is normal, and it will eventually pass. There are countless things that you can do to pass the time.
You can learn or start a new hobby that you never had the time to do when you were still working. You can also see new places once the situation gets better and we’re done with the pandemic. Another good and best way to feel happy is to spend time with your grandchildren and family. You can also use this time to reconnect with friends you haven’t seen or heard of for a long time.
Age is just a number. It should not define the kind of person you were during the past decades or who you will be for the rest of your life. There is still a big, wonderful world out there, and this is just the beginning of your new, exciting journey.