Celebrating Wellness Month with Seniors in Visalia, CA

According to the American Psychological Association, the number of Americans aged 65 and older could double from 46 million to over 98 million by 2060. This is the first time in history that the number of seniors exceeds the number of children under age 5.

Seniors are even living longer. One in four 65-year-olds lives past age 90. Prioritizing fitness and nutrition in aging, this Wellness Month and beyond may help extend your longevity.

Not sure where to start? Read on for our senior wellness ideas for healthy aging in Visalia, CA!

Eat Whole Foods

Eating more nutritious whole foods may help protect you from certain age-related health conditions. Adding more vitamins and minerals to your diet could also improve brain function. Whole foods include:

Eggs
Fruits
Vegetables
Nuts
Seeds
Legumes
Unprocessed meats
Whole grains (quinoa, oatmeal, etc.)

These foods are rich in antioxidants and other essential nutrients. Consuming them may help:

Promote a healthy weight
Reduce your risk of chronic conditions
Improve gut health and digestion
Improve your mood
Enhance your overall well-being

Consider exploring the Dietary Approaches to Stop Hypertension (DASH) diet if you're concerned about heart health. Mediterranean-style eating could also help lower your risk of sudden cardiac death. The MIND diet is a combination of both.

Don't make sudden changes to your diet without consulting a doctor or nutritionist. They'll ensure your diet includes the vitamins and minerals you need to function at your best.

You don't have to apply these senior wellness ideas alone. Instead, explore your senior living community for helpful resources. For example, you can find nutritious, delicious meals through your community's dining program.

Exercise Regularly

Prioritizing fitness and nutrition in aging seniors may lead to improved longevity. According to the Centers for Disease Control and Prevention, seniors need 150 minutes of moderate-intensity aerobic physical activity weekly. Aerobic physical activities include:

Water aerobics
Dancing
Hiking a trail
Active forms of yoga
Biking

Schedule muscle-strengthening activities twice a week. Complete eight to 12 repetitions per activity (a set) and one to three sets. Potential benefits of strength training include:

Increased strength
Fat loss
Appear leaner
Decreased risk of falls
Lowered risk of injuries
Improved heart health
Lower risk of type 2 diabetes
Better mood
Improved brain health
Stronger bones
Better quality of life

To ensure you're using the proper form, consider working with a physical trainer or joining an exercise class. You can find classes through your senior living community's fitness program.

Balance activities may help reduce your risk of injuries and bone fractures.Consider trying a yoga or pilates class to improve your flexibility and balance.

Some programs incorporate aerobic, muscle-strengthening, and balance exercises simultaneously. These multicomponent physical activities include:

Yoga
Tai chi
Some sports

Participating in these activities may help improve your physical function. Remaining physically active could boost your mood, health, and quality of life.

Attend Community Wellness Events

According to the Centers for Disease Control and Prevention, one in three Americans is lonely. Loneliness and social isolation may increase your risk of:

Type 2 diabetes
Dementia
Depression
Anxiety
Suicidality and self-harm
Heart disease and stroke
Early death

Loneliness may increase stress hormones that cause inflammation. Inflammation is associated with health conditions like arthritis and heart disease.

Try connecting with other members of your senior living community.You can explore your community's events and activities calendar for fun opportunities to engage with others. Popular community wellness events include:

Knitting and crocheting
Gardening
Sports
Walking or hiking
Classes

Explore new hobbies and develop new skills to keep your mind sharp and engaged. For example, you can take a cooking class or learn a new language alongside friends.

Developing strong relationships can improve your mood and quality of life. It may help extend your longevity.

Visit Your Doctor

Schedule regular visits with your Visalia, CA doctor. They can provide personalized senior wellness ideas based on your needs.

Regular check-ups will allow your doctor to screen for chronic diseases. They'll ensure you make lifestyle changes for improved emotional and physical wellness.

Curb Bad Habits

Quitting smoking can help:

Improve your sense of smell and taste
Improve your ability to exercise
Lower your risk of lung disease, stroke, heart attack, and cancer
Improve your blood circulation

Try to limit or avoid alcohol consumption.Alcohol affects every organ in your body. It could contribute to poor heart health and accelerate aging.

Sugary beverages may contribute to high blood pressure and type 2 diabetes. Instead, try drinking more water.

Limit your intake of ultra-processed foods like chips and cookies. These foods contain added sugars and other potentially harmful ingredients.

Learn to Relax

Remember, stress hormones can increase your risk of developing chronic conditions. Stress also causes:

Headaches
Weakened immunity
Insomnia
Rapid breathing
Increased risk of heart attack
Heartburn
High blood pressure
Increased risk of type 2 diabetes

Explore relaxation techniques like meditation to better manage your stress. Meditation may help lower bad cholesterol and inflammation. Participants in this study also reported improved physical and mental wellness.

Try to get seven to nine hours of sleep each night. Getting enough sleep can enhance your daytime functionality. Otherwise, inadequate sleep can increase your risk of:

Accidents
High blood pressure
Diabetes
Weight gain
Poor balance
Weakened immunity
Memory issues
Mood changes

In one study, participants in their 50s and 60s who got six hours of sleep or less were at a higher risk of developing dementia later in life. Failing to get enough sleep causes a buildup of a protein associated with Alzheimer's disease.

If you're struggling to fall and stay asleep, adjust your sleep environment. Moving into a comfortable senior living community may help.

Celebrate Wellness Month in Visalia

Don't neglect your emotional and physical wellness this Wellness Month. Instead, make adjustments to your routine with healthy living for seniors in mind. Remember, you don't have to apply these senior wellness ideas alone.

Instead, consider moving into a senior living community like Walnut Park in Visalia, CA. We offer Independent Living with Support Services, allowing you to enjoy a maintenance-free lifestyle with help when you need it!

Enjoy our exclusive senior living programs, including robust events and activities, restaurant-style dining, and on-site health and wellness classes. Contact us now to schedule your tour.