The specialists of the Republican Center for Health Promotion and Mass Communication shared advice on how to maintain health in old age. Supporting an active lifestyle, regular medical check-ups, and monitoring key health indicators play a crucial role in improving overall well-being and enjoying life at this stage.
Old age provides a unique opportunity for joy and satisfaction if one takes proper care of their health. Doctors emphasize the importance of a healthy lifestyle, regular check-ups, and monitoring key body indicators.
Normative Values of Key Health Indicators:
- Body Mass Index: 18.5-24.9 (weight kg/height m²)
- Blood Pressure: no higher than 140/90 mm Hg
- Blood Cholesterol: no more than 5.2 mmol/L
- Blood Glucose: fasting less than 5.6 mmol/L
- Vegetables and Fruits: at least 500 g per day
- Salt: less than 5 g per day
- Physical Activity: five times a week for 30 minutes.
It is recommended to consult a doctor before starting any exercise regimen.
Walking remains one of the most accessible and beneficial forms of physical activity. Regular 30-minute walks help improve circulation, strengthen the cardiovascular system, lower blood pressure, and reduce the risk of stroke. Walking helps normalize cholesterol and blood sugar levels, improves mood, and promotes healthy sleep. Older adults are advised to walk between 3000 to 5000 steps daily. Nordic walking, supported by special poles, helps correct posture and relieve tension in the back and neck muscles while engaging up to 90% of the body's muscles. This type of activity is less injury-prone compared to running and is suitable for people of various ages and fitness levels.
Dancing also helps maintain physical fitness, develops flexibility and coordination, improves respiratory functions, reduces stress and anxiety levels, and boosts self-esteem.
Swimming strengthens almost all muscle groups and increases overall endurance while reducing joint strain, making it accessible for people with joint conditions. Swimming helps reduce pain associated with osteochondrosis and is actively used in rehabilitation programs after strokes, heart attacks, and surgeries. Yoga promotes muscle strengthening, improves joint flexibility and respiratory functions, which supports proper posture.
Pilates is also considered a safe exercise option for older adults, as many exercises are performed in a gentle mode, minimizing strain on the joints. It is important that sessions proceed smoothly and without overexertion to avoid injuries. One can practice at home 2-3 times a week for 30-60 minutes.
Doctors emphasize that any physical activity helps reduce stress and anxiety, strengthens the immune system, and positively affects the overall condition of the body.
Adelya Klycheva
