Health Tips for Older Adults

Vitamins and minerals

Vitamins and minerals are nutrients that help your body stay healthy and work well. Many kinds of vitamins and minerals work together to help you get energy from food. By following a healthy eating plan, you are more likely to get all or most of the vitamins and minerals you need from the food and drink you consume.

Getting enough of vitamins B6, B12, D, and folate is considered important to healthy aging. Talk with your health care professional about the vitamins you need. Based on your eating plan and health status, your health care professional may suggest a supplement to help you get the vitamins and minerals you need.

Consuming healthy foods and beverages on a budget

Consuming healthy foods and beverages on a fixed or limited income or budget can be very difficult. Here are some ideas that might help.

• Buy store brands of whole-grain breads, pastas, cereals, and other healthy items.
• Read weekly sales flyers and use coupons or apps to plan healthy meals and snacks at lower prices. Eat what is in season to get the best deals on fresh vegetables and fruits.
• Buy low-sodium versions of canned or frozen vegetables. They are healthy, low-cost, and store well until you need them.
• Apply for the USDA Supplemental Nutrition Assistance Program External link (SNAP).
• Consider joining food voucher programs sponsored by places of worship or food banks to improve your access to healthy foods and beverages.

Limiting Sodium 

Physical activity is good for your health at every age. If you have never been active, starting regular physical activity now may improve your strength, balance, flexibility, and endurance—being able to move for periods of time without stopping.

Being physically active may help you maintain a healthy weight and avoid chronic health problems as you mature. It may help you reduce symptoms of arthritis NIH external link, anxiety NIH external link, and  depression NIH external link. It may help keep diabetes and high blood pressure under control. Being active may also help you live on your own longer by keeping you healthy.

All sorts of activities count—even the things you do anyway, like walking the dog, vacuuming the house, or raking the leaves. Things that don’t feel hard or unpleasant—like dancing or playing jump rope with your grandchild—also count.

Being active can be hard if you aren’t able to move around well, use a cane or walker, or have serious health problems. But you can find some activities to help you move more. For example, slowly raising your arms or legs on a regular basis may help you feel more flexible.

When should I ask my health care professional about being active?

According to the latest research External link (PDF, 14.4 MB), healthy older adults who plan to increase physical activity a little at a time generally do not need to talk with a health care professional beforehand. However, your health care professional might be able to give you information on types of activities to consider and how to progress at a safe and steady pace.

Do check with your health care professional

• if you are already being treated for a chronic condition, such as type 2 diabetes, heart disease, osteoarthritis NIH external link, high blood pressure, a physical disability, or are a cancer survivor
• if you have chest pain or pressure, dizziness, or joint pain
• if you want tips to avoid getting hurt
• if you develop new health concerns when increasing your activity level

Your health care professional may recommend and help you plan for the types and amounts of physical activity that will suit you.

How much and what type of physical activity do I need?

Keep in mind that some physical activity is better than none. Aim to keep moving as often as you can.

Healthy older adults should regularly do five types of activities

• aerobic (also called endurance or cardio) activities
• activities to strengthen muscles
• activities to improve balance
• activities to increase flexibility
• activities that combine more than one type of physical activity, such as aerobic, muscle strengthening, and balance training (called “multicomponent” activities)

If you have a serious health problem like diabetes or heart disease, stay aware of how it might limit how much activity you can do safely.

You can divide your activity throughout the day or week—whatever works best for you. Studies show that spreading activity across at least 3 days a week can improve your health, lower your chances of getting hurt, and keep you from feeling tired.

Many activities give you more than just one benefit! Water aerobics with weights give you both aerobic and strengthening benefits. Yoga combines aerobics, balance, flexibility, and strengthening. Choose activities you enjoy.

For any new physical activity, start slowly and work up to your goal. Check out this video External link for older adults with an exercise routine that you can start at home using everyday objects.

If you have trouble getting started or staying physically active, see some tips  to help you overcome roadblocks to becoming more active. To track your progress and stay aware of how you feel while you’re active, you might want to keep an activity log.

How can I become more physically active?

• Pick an activity you enjoy and start with small goals, such as “I will take three 10-minute walks this week.”
• “Start low and go slow.” Slowly increase the total amount of time you are active, the number of days you are active, and the intensity of each activity.
• If you live in an assisted-living or retirement facility, ask if the fitness center offers a free health checkup and fitness program.
• Start a walking or other activity group with friends or family members where you live, work, or worship.

Remember to follow these safety tips

• Ask your health care professional about how you can safely increase your physical activity.
• Remember to start slowly and build up to more intense activity over time.
• Wear a sturdy pair of shoes.
• Stop exercising if you have pain, become dizzy, or feel short of breath.
• Drink fluids.
• Do outdoor exercise during daylight hours with a buddy. Be alert when crossing the street.

How can I start or keep up an activity program that works for me?

You can start slowly and increase your goals as you build your endurance and strength over time. For example, you can do arm and leg exercises without weights to get started. As you progress, you can add hand-held weights, like soup cans, to improve your strength.

As you become more fit, try to slowly increase your pace, the length of time you are active, and how many days of the week you are active.

The NIA offers tips on nutrition NIH external link, exercise NIH external link, and safety for healthy aging. Try their tips for getting started on an exercise program that works for you.

Being good to yourself

Sometimes older adults feel lonely, sad, low, or stressed because of life changes, loss of loved ones, health problems, caring for other family members, or financial issues. Being good to yourself may help you improve your lifestyle habits, your “get up and go,” and your ability to cope with the demands of daily living.

Here are some ideas for being good to yourself

• Stay in touch with family, friends, or former coworkers to stay engaged and to keep your spirits up.
• See your health care professional regularly and share any concerns.
• Get enough sleep.
• Join a walking group or another social group.
• If you are retired, pursue a new hobby or volunteer to help keep you active and social.
• Surround yourself with people you enjoy.

Remember, it’s never too late to improve your eating habits, become more physically active, and be good to yourself for a healthier life!

Talk to your health care professional if you have health concerns

Changes in your home life, health, medicines, income, and sense of smell and taste may affect your interest in consuming healthy food and drinks and physical activity. Perhaps you have had some of these thoughts about eating and exercise.

• The dishes I always liked the most just don’t taste the same as they used to.
• Now that I live alone, it’s too much trouble to cook for one.
• I don’t feel like going to the store because I might slip and fall.

Talk with your health care professional if you

• find it hard to chew or swallow or have trouble with your dentures
• think your medicines make food taste bad or affect your appetite
• think you may need a daily vitamin
• have less interest in eating after the death of a loved one or other life event
• have fears about being active or going outdoors
• have limited funds to shop for food