A Focused Mindset Can Maximize Health Benefits Year Round
Don’t Quit, Keep Fitness Goals Top of Mind – Don’t Give Up
By Dr. Nasser Moukaddem, WellMed at Tyrone Gardens
Improvements to daily habits can increase health benefits for many older Americans.
In fact, according to a 2020 study, older adults who engaged in healthy lifestyle choices such as physical activity, not smoking, not drinking heavily, following a healthy diet, and taking part in mentally stimulating activities had a 60 percent lower risk of developing Alzheimer’s disease. For people who are already suffering from chronic conditions, setting simple and realistic goals that are manageable with their health challenges is important.
As you consider changes, here are five achievable goals that can help keep you on track:
1. Pursue an active lifestyle.
Staying active is an admirable goal to have every year. Adults can engage in activities at home, including aerobic activity, resistance training, yoga, and walks around their neighborhood. According to the Centers for Disease Control and Prevention (CDC), regular physical activity is vital for healthy aging.
Disclaimer: Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions. Ask about the amounts and types of activities that may be best for you.
2. Eat healthily.
Prioritizing healthy eating, including healthful snacks, is a great place to start. Potential benefits of eating healthy include living a longer life, having stronger bones, enhanced immunity, and lower risk of certain diseases. According to the Dietary Guidelines for Americans, steps to improve your diet include increasing fiber, calcium, vitamin D, and potassium intake while limiting the amount of sugar, saturated fat, and sodium consumed. If you have allergies or conditions that require a special diet, talk to your doctor about your meal plan.
3. Challenge your brain and stimulate your mind.
It is important to practice a form of daily brain stimulation as age can cause changes to brain size, vasculature, and cognition, according to the National Institute of Aging. A healthy life, both physically and mentally, may be one of the best defenses against the changes of an aging brain. Completing crossword puzzles or playing games, such as chess, can be fun ways to keep your mind active while enjoying a new hobby. Talk to your doctor if you are worried about changes in your memory and thinking. They can help determine if those changes are normal or something more serious.
4. Stay connected with friends and family.
Time spent with family and friends can be very beneficial.
According to the CDC, there are different ways to create new and stronger relationships to improve well-being and health, including getting involved in the community, reaching out to loved ones, and expressing gratitude to others. Even a virtual visit is better than no visit at all when it’s not possible to get together face-to-face.
5. See your doctor.
While New Year’s resolutions, such as watching what we eat or starting a fitness routine, are common to many, prioritizing and scheduling a wellness visit with a primary care physician is also an important first step. Getting routine preventive care through visits separate from visits due to sickness, injury, or routine care for ongoing medical conditions can help you stay well and catch problems earlier, helping you live a healthier and longer life.
Nasser Moukaddem, MD, is board-certified in internal medicine. Dr. Moukaddem was inspired to become a physician during his childhood. His care philosophy emphasizes structure and detail, takes no shortcuts, and emphasizes the importance of preventive care. He completed medical school at the American University of Beirut and residency at Good Samaritan Hospital (formerly part of the Johns Hopkins system). He is fluent in Arabic and English.
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