(BPT) - Determined, vivacious, passionate – a lot of words describe
America’s estimated 78 million baby boomers. This spirited group is
redefining their golden years, staying active by working, traveling and
enjoying the great outdoors. They know that in order to live life to the
fullest, they must make their health a priority, and many are
dramatically affecting their personal well-being with a few key
activities that take 10 minutes or less a day to complete.
Tavis Piattoly is a sports dietitian, expert nutritionist and co-founder of
My Sports Dietitian.
He stresses that small daily activities can have a cumulative effect on
health, and therefore encourages baby boomers to consistently stay
active and eat well.
He suggests five ways boomers can keep their health on track in 10 minutes each day:
1. Quick exercises
“Exercise should be enjoyable, so whether it is a brisk walk, strength
training or participating in a sport, enjoying what you do will increase
your chance of sticking with that activity,” says Piattoly.
He
recommends boomers incorporate strength training into their workout
routine to prevent loss of muscle tissues – a concern that increases
with aging. Here are three simple exercises:
Chair squats – Use
any chair and perform 10 to 12 repetitions standing up and sitting down.
To increase difficulty, hold a light dumbbell to add resistance.
Wall
push-ups – Place arms against a wall and perform 10 to 12 push-ups. If
this is too easy, get into the push-up position on the floor, using your
knees for support.
Dumbbell curls or soup-can bicep curls – Use a
light to moderate weight dumbbell (2 to 10 pounds) and perform 10 to 12
bicep curls. Don’t have dumbbells? Substitute soup cans.
2. Nutrient-dense foods
It takes only minutes to eat a snack or a meal, and what’s on your
plate fuels your overall health. Piattoly recommends starting with an
emphasis on fresh fruits and vegetables.
“As we age, our immune
system is not as strong as it once was to fight off infections and
illnesses, and fruits and veggies could play a big role in fighting off
heart disease, cancer and age-related diseases,” he says
Next,
Piattoly recommends eating lean protein like farm-raised eggs, extra
lean beef or omega-3-rich salmon at every meal. “Since we lose muscle
mass at a rate of around 1 percent per year starting at age 35, a diet
rich in protein may minimize the rate at which we lose muscle,” he says.
Piattoly
also suggests a balance of healthy fats. “Focus on a mix of healthy
fats from sources like olive oil, avocados, almonds, sunflower seeds,
pistachios and natural peanut butter.”
3. Select supplements
“Omega-3 fatty acids, especially from fish oil, are beneficial for both
brain and cardiovascular health,” Piattoly says, noting that multiple
research studies have demonstrated that
fish oil supplementation is linked with lower levels of beta-amyloid protein, which may lower your risk of Alzheimer’s disease.
In
addition, research shows fish oil supplementation can reduce arrhythmia
and sudden cardiac death, improve triglyceride levels, and increase HDL
(good cholesterol). “I recommend taking between 2000 and 3000 mg per
day of triglyceride-based fish oil. I personally take and recommend
Nordic Naturals. They’re the leading manufacturer of omega-3 supplements and all their products are tested for purity and safety.”
Additionally,
because between 50 to 75 percent of the population has a vitamin D
deficiency, Piattoly recommends a vitamin D supplement. “Optimal levels
of vitamin D may reduce your risk for cancer and heart disease, as well
as improve bone health. Shoot for 2000 IU per day but be sure to speak
with your doctor to determine how much you should take,” he says.
4. Embrace technology
Numerous applications for smartphones and tablets make it easy to track
your exercise progress, stay motivated and eat healthy. Best of all,
most apps are free and only take a few minutes a day to use.
“I’m a
big fan of MyFitnessPal, a nice fitness and nutrition app where you can
track your activity and what you eat. You can visit
www.myfitnesspal.com or download the app to your smartphone.”
5. Be social
“One of the best things boomers can do is form a social network of
friends who enjoy living a healthier lifestyle,” says Piattoly.
“Surrounding yourself with active people increases your opportunities
for healthy activities. Habits are contagious, so associate with people
who enjoy regular exercise.”
