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Cooper's Not-So-Secret Secrets to Staying Healthy at Any Age

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You can take control of your health at any age and any stage. Living healthy at the age of 32 is just as important as living healthy at the age of 72. The same, basic health messages reside during each decade such as exercise, healthy diet and no smoking. But there are a few things to look for as you get older. Riva Rahl, MD, a Cooper Clinic Platinum physician, provides some simple tips to stay healthy at every age.

30s and 40s
In your 30s and 40s, focus on starting, or continuing, healthy habits. This is an opportune time to make good choices your whole family can follow.

Your exercise regimen should contain at least 150 minutes of moderate intensity aerobic exercise per week. Determine the intensity by making sure it’s 70-85% of your maximum heart rate or by using the “talk test”—carrying on a conversation but feeling slightly out of breath. If you can reach 300 minutes per week, that’s even better!

Also, you should include strength and muscle training two times a week. Start out by picking 8-10 exercises and do one set of 8-12 repetitions. This doesn’t take much time, but it’s important to prevent injury, maintain lean body mass, build bones, lower cholesterol and reduce risk for diabetes.

During this stage of life, it’s important to get sufficient nutrition without an abundance of calories. In general, you can achieve a balanced diet using the plate method—fill half your plate with fruit or vegetables (non-starch), a quarter of your plate with lean protein and a quarter with starch. Visit myplate.gov for more on the MyPlate food guide.

Don’t forget about supplementation. Cooper Clinic recommends:

  • Dietary calcium (1,000 mg daily for most individuals)
  • Supplementary vitamin D if you’re not getting it through sunlight or diet (2,000 IU D3 daily for most people)
  • Fiber (25-35 g daily)
  • Healthy fats—unsaturated or omega-3 as opposed to saturated fat or trans fat. Also include fish oil as a good source of omega-3s (1,000 mg daily).

50s and 60s
In your 50s and 60s, women should start thinking about the accelerated bone loss, which occurs in the first few years of menopause. It’s important to include more muscle and bone strengthening activities during your fitness routine. Also start thinking about improving your balance and reducing fall risk. Try new exercise classes such as yoga, Pilates or tai chi. All three of these options reduce stress as well.

Women typically need to be more aware of calcium intake, focusing on 1,200 mg/day from dietary sources. Supplement only if your intake is very low. Many people may also consider a multivitamin which contains vitamin B12 since its deficiency is more common in the older individuals due to decreased absorption in the gastrointestinal tract.

70s and beyond
Increased focus on brain health and memory is important at this stage. Maintain your memory by socializing regularly, becoming organized, exercising, eating a healthy diet and more. Also continue to focus on preserving muscle mass, practicing bone maintenance and fall risk through exercise. 

Brisk walking is the best form of exercise in this group, although anything equivalent will work, such as ballroom dancing, gardening and more according to the Physical Activity Guidelines for Americans.

It has always been that it is easier, less expensive and more effective to prevent disease than to treat it. Remember, it’s never too early or too late to start a healthy lifestyle!

For more information on Cooper Clinic, visit cooper-clinic.com or call 866.906.2667.