Tips on how to maintain a balanced lifestyle as a senior citizen

A BALANCED lifestyle refers to having a sense of control and well-being in all areas of life. According to an article published by Physio West, written by Bec Clare (2020), balanced living involves achieving optimal health in various aspects, including relationships, work, fitness, health, and emotional happiness.

From an early age, we are taught the importance of balance in our lives. However, as we age, particularly upon entering the senior citizen stage, maintaining this balance can become challenging. The transition to this phase often brings many changes — retirement, adjustments in living environments, and new health challenges are common experiences for seniors.

According to the World Health Organization (2022), while some health variations among older adults are due to genetics, a significant portion is influenced by physical and social environments, such as their homes and communities, as well as personal factors like sex, ethnicity, and socio-economic status. With all these factors at play, it can be difficult for seniors to stay on track with a balanced lifestyle. However, achieving balance is crucial for overall well-being and longevity.

Here are some tips to help seniors maintain a healthy and balanced lifestyle:

• CREATE A SCHEDULE

At this stage of life, it is easy to forget tasks or overlook important responsibilities. A great way to stay organised is by creating daily, weekly, and monthly schedules. Having a visual or written reminder of your plans can help you stay on track. Set phone alerts or reminders for appointments, medication times, or exercise sessions to help manage your day more effectively. Breaking down larger tasks into manageable steps helps prevent you being overwhelmed and makes daily life more fulfilling and productive.

• MAINTAIN A BALANCED DIET

Maintaining a balanced diet is fundamental to your overall health and energy levels. A well-balanced diet includes a variety of nutrients, including fruits, vegetables, proteins, and carbohydrates, in the right proportions. As you age, your body needs fewer calories, but more of certain nutrients like calcium, vitamin D, and fibre. Eating healthily not only supports physical health, but also boosts your mood and helps you stay mentally sharp. Additionally, staying hydrated is key. Ensure you drink enough water each day, as dehydration can lead to confusion and fatigue.

• DO REGULAR HEALTH CHECK-UPS

In the senior stage, health can change quickly, so regular check-ups are essential. Scheduling consistent visits to your healthcare provider allows for early detection of any health issues, giving you a better chance of managing or treating conditions effectively. Apart from physical health, paying attention to your mental health is equally important. Do not hesitate to speak to someone you trust, whether a therapist, a pastor, or a close friend, if you feel stressed or overwhelmed. Maintaining your emotional well-being can significantly enhance your quality of life. Consider joining social clubs or participating in activities that boost mental engagement, as social isolation can have detrimental effects on seniors’ mental health.

• MAKE SPACE FOR FUN ACTIVITIES

Fun and relaxation should be part of any balanced lifestyle. Life can sometimes feel monotonous, but incorporating fun activities, such as arts and crafts, karaoke, or taking a day trip, can help break the routine and recharge your spirit. Participating in activities you enjoy stimulates your brain and can lift your mood, especially during times when you may feel isolated or frustrated. For seniors, engaging in hobbies like painting, gardening, or learning a musical instrument not only brings joy, but can also enhances cognitive function and coordination, keeping the mind and body active.

• STAY CLOSE TO FAMILY AND FRIENDS

Social connections are essential at any age but are particularly important for seniors. Loneliness can lead to feelings of isolation and even depression. Staying close to family and friends ensures that you have a support system in place when you need encouragement, companionship, or help with daily tasks. Family and friends are also great sources of motivation, whether it is reminding you about medical appointments or encouraging you to stay active. Surrounding yourself with loved ones contributes to a more balanced life filled with joy and meaning. If distance or circumstance makes in-person visits difficult, regular phone calls or video chats can be equally fulfilling.

• STAY PHYSICALLY ACTIVE

Incorporating regular physical activity into your routine is key to maintaining a balanced lifestyle. While seniors may have different physical capabilities, there are plenty of options for staying active, such as walking, swimming, or gentle stretching exercises. Physical activity helps reduce the risk of chronic diseases, maintains muscle strength, improves balance, and enhances mental well-being. Exercise can also help alleviate symptoms of anxiety or depression, as physical activity stimulates the release of endorphins, the body’s natural mood lifters.

The World Health Organization (2022) emphasises that maintaining healthy behaviours throughout life, such as eating well and staying active, reduces the risk of disease, improves physical and mental capacity, and delays care dependency. For seniors, the benefits of physical activity are enormous – it boosts energy, improves mobility, and fosters independence.

Though ageing brings its own set of challenges, it is entirely possible to maintain a balanced lifestyle as a senior. By prioritising health, staying connected to loved ones, engaging in enjoyable activities, and staying organised, seniors can continue to lead fulfilling and vibrant lives. Remember, balance is the key to happiness and well-being, and with a little effort, seniors can embrace this stage of life with confidence and grace.

SOURCE: Golden Designs: Colliecia Wright, contributed to this story; World Health Organization.