old age healthy life style

Healthy and active ageing

Being healthy, physically active and socially engaged throughout your life has many benefits, especially as you grow older.
Some simple tips to help you to achieve healthy and active ageing include:

• maintain a balanced diet. This is important for a healthy body and healthy brain
• do regular physical activity. This is essential for your body and mind. Regular physical activity builds muscle and helps to control weight, blood pressure, cholesterol diabetes, pain, as well as bone and joint problems such as osteoporosis and arthritis. It can also reduce your risk of heart disease, stroke, some cancers, and help prevent falls and injury
• actively participate socially and engage with others. This contributes to your overall health and wellbeing by strengthening your sense of belonging and creating social relationships.

How do I maintain a balanced diet?

To maintain a balanced diet, you should try to eat a variety of foods from different groups. This means trying to eat:

• fruit and vegetables – two serves of fruit and five serves of vegetables every day
• foods such as bread, cereal, rice, potatoes, pasta and other starchy foods, preferably wholegrain or wholemeal
• milk and dairy foods – use low fat milk and yoghurt and hard cheeses
• meat, fish, eggs, beans such as broadbeans, soybeans and lentils and other non-dairy sources of protein
• fish – at least two portions a week, including one portion of oily fish such as trout, salmon and sardines
• smaller amounts of food and drink that are high in fat or sugar.

It is also essential to drink lots of water and other fluids in order to keep the body hydrated.


The following triangle shows how a healthy diet looks like.

Benefits of a Healthy Lifestyle

There are several physical and mental benefits associated with living a healthy lifestyle. With most individuals (adults and children alike) living a fast-paced, hectic and under-nourished lifestyle, it is no wonder that visits to the doctor, missed work and work-related injuries have increased at such an alarming rate.
Simply put, the human body is a machine that requires physical activity on a regular basis, appropriate nutrition and mental rest and relaxation in order to exist at it's optimum level. Just as a vehicle is designed to be driven at a high level of frequency, the human body requires that the cardiovascular system and the various muscle groups be exercised. By doing so, the organs are stimulated, the soft tissue of the body is flooded with blood and oxygen, and toxins are eliminated.
Regularly consuming a well balanced, nutritious, and whole foods diet ensures that the body receives the nutrients that it requires to perform the various bodily functions necessary to sustain life. In addition, the immune system is strengthened, allowing the body to ward off many common debilitating diseases as well.
There are countless benefits associated with living a healthy lifestyle. Several of the more apparent benefits are as follows:

• Reduce the risk of heart disease, stroke and diabetes
• Reduction in probability of virtually all diseases
• Increase the length of one's life
• Improve joint stability, flexibility and strength
• Increase overall strength and stamina
• Increase and improve range of movement
• Help maintain flexibility, balance and coordination as you age
• Maintain bone density
• Prevent osteoporosis and bone fractures
• Improve sense of wellness and mood
• Reduce symptoms of anxiety and depression
  
• Improve self-esteem
• Improved self-confidence
• Improve sharpness and clarity of mind
• Improve memory in elderly people
• Reduce stress

Statistics to Consider

As listed above, there are several benefits associated with living a healthy lifestyle. By simply achieving a proper weight level.The following link shows how to maintain weight  http://www.nhs.uk/Livewell/loseweight/Pages/keep-weight-off.aspx An overweight person can cut their risk of heart disease by up to 25%, reduce their risk of a heart attack by 29%, reduce their risk of diabetes by up to 64%, reduce their risk of having high cholesterol by 33%, reduce their risk of dying from any cause by 16%, reduce their risk of asthma by 30%, reduce their risk of stomach cancer by 10%, reduce their risk of gallstones by 60%, cut their risk of osteoarthritis by 12%, reduce their risk of esophageal cancer by 55%, and cut their risk of having high blood pressure by 44%.

In obese people, living healthy will reduce these risks by an even greater percentage. For example, in an obese person, becoming fit can cut their risk of heart disease by up to 77%, reduce their risk of a heart attack by 48%, reduce their risk of diabetes by up to 88%, reduce their risk of having high cholesterol by 29%, reduce their risk of dying from any cause by 33%, reduce their risk of stomach cancer by 63%, reduce their risk of gallstones by 60%, reduce their risk of esophageal cancer by 68%, reduce their risk of asthma by 39%, reduce cut their risk of osteoarthritis by 25%, and cut their risk of having high blood pressure by 66%.

Wellness

Living healthy improves not only the physical wellness of an individual, but mental wellness as well. Individuals that live a fit and healthy lifestyle tend to feel more comfortable with themselves and how others view them.
With today's hectic lifestyles, many individuals become so busy with everything that is going on in their lives that they forget to pay attention to their own personal health.
The truth of the matter is that if an individual will simply devote a small portion of time to their personal fitness, health and nutritional requirements, they will actually increase their level of focus and productivity, and have more time and energy to devote to friends, family, work, and virtually every other aspect of their lives.

Control

When you live a life filled with good health and fitness, you tend to feel more in control of your life. Since an individual that embraces a healthier lifestyle tends to feel better about herself, she tends to be more open to trying new activities.
Healthier individuals tend to perform better at work and obtain more enjoyment from the activities in which they already participate. When a healthy individual feels more in control of their life, they typically accomplish more and have a higher level of productivity.

Strength

By being fit, an individual will be more willing to participate in activities that he or she may have otherwise chosen to avoid. Since participating in physical activities tends to increase an individual's overall strength and stamina, the individual is more confident and tends to be more willing to participate in activities that require some level of physical fitness, from sports to volunteer work.
This increase in strength and stamina also improves the individual's self-esteem. Strength training is beneficial for increasing or maintaining lean muscle mass, and also reduces the effects of osteoporosis as an individual ages.

Disease Prevention

By embracing a lifestyle filled with good health and fitness, the risk of contracting several diseases can be greatly reduced. Typical diseases that healthy individuals reduce the risk of contracting include diabetes, heart disease, several types of cancer, asthma and osteoporosis.
In addition, a healthy lifestyle also promotes lower blood pressure, reduces the likelihood of injuries and falls, and improves mental health and a sense of well-being. It is also beneficial in overcoming insomnia. In fact, even the length of one’s life can be increased by adhering to a healthy and fit lifestyle.
Living a healthy lifestyle is beneficial in many ways. In fact, an individual who is healthy tends to feel more confident, and may feel more in control of their life.
In addition, the strength and stamina of that individual will increase, allowing them to participate in new activities. Living a lifestyle that is conducive to good health, fitness and mental well-being can reduce the probability of contracting numerous diseases and ailments and extend the length of one’s life as well.

The secret to a healthy life

    Fitness simply means achieving and maintaining  a healthy way of life.

This is always possible  as the saying goes,"everything  is possible under the  sun."

However there are certain ways that helped me achieve this... in life...

      Maintaining  a well balanced diet... we have to ensure that our meals are taken at the appropriate  time with the right proportions of nutrients... if you're a sedentary type of person which is determined  by  the  type of occupation... for instance a receptionist should have less amount of carbohydrates... the following are some of the unhealthy food that we mostly love to have 

The appropriate food are as follows 

Shown through pictures... a language  that we all can easily understand 

Healthy  diet comprises a large amount of  fresh  fruits and green vegetables...less sugary and less oily food...

 

In short the process can be summarised as shown...

This is a pyramid that explains us the correct proportions of the right food...

Furthermore we must avoid all the junk as shown below... 

Not only a proper diet but also working out is very important for staying fit...this implies that good nutrition goes hand in hand with work outs 

the benefits of work out are summarised in the link attached

Benefits of work out

The frequency  can vary depending on every one's  schedule ...at least once in a week...

The simplest exercise that I mostly implement is walking ... that I always use on my way to and fro university...

The following are some pictures exhibiting work out 

Furthermore...we need to avoid all sorts of tensions and stress... secret to a healthy and happy life... stress has no benefit it's only harm that it does we must avoid that  as it leads to overthrowing that can lead to frustration... and finally  depression...

These are some of the principles I apply in my life to stay fit healthy and happy... however there are others for those indulging in some bad health practices... such as smoking.

Not forgetting  bad health practices...that we must avoid this include drug abuse, smoking, as  well as alcoholism

  

Once we are done with these... meaning when we leave our bad health practices... we are going to feel so happy about it... 

     These are some of the ways we can employ to ensure our fitness... and assure ourselves of a healthy  life ahead...

      The following link summarises the advantages of a healthy life style...

      Advantages of a healthy life style

       additional ways of staying fit are summarised in the link attached 

Additional ways of staying fit

Staying fit and healthy is very important  for all of us... it's neither a myth nor impossible  to achieve it needs one to be determined and well focused on the goal and that is fitness...