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How to be Strong and Healthy When you are Old

Here are the simplest-possible ways

Even if we have the best of intentions, the goals we set to get healthy (after this last slice of pizza, of course) sometimes fall by the wayside.

It can be hard to stay motivated, or even properly informed, since the recommendations for what to eat and how long to exercise can be confusing and conflicting. (Fat, for example, was off the menu for years under official guidance that eating fat makes you fat, and now that advice is getting kicked to the curb).

As a result, truly healthy behaviours can have a hard time cutting through the noise. Despite everything we know about the health benefits of exercise, a recent study found that 43% of employed adults do not exercise often.

Yet getting healthier is still a worthy goal, and many experts in the fields of exercise, health and nutrition have clear ideas about how to get there. Here are some low-stress, bare-minimum ways to become a healthier person, even for those of us who love to eat and hit snooze.

1.How to eat

Eating healthy shouldn’t be a nutrient numbers game. And no: you don’t have to go vegan or adopt a Paleo diet. Just make sure your plate contains more than two different colours. “If it’s not, it’s boring, and you won’t meet your nutrient requirements” . “If it’s green and red and brown, you can.”

After colouring your plate, make sure to consume it—and enjoy it—with someone else. “Sharing a meal with friends and family impacts our health and how we age and fare as we get older”.

Some countries, like Brazil, follow just that advice. Their government recommends eating whole foods, avoiding processed ones and dining with other people.

2.How to exercise

The Centre’s for Disease Control and Prevention (CDC) recommends that American adults do two hours and 30 minutes of moderate-intensity aerobic activity each week, plus some muscle-strengthening on the side.

Many people don’t do any of that. A 2015 study published in the The BM Jargued that older adults, especially, find it hard to meet that government advice.

“Getting inactive people to do a little bit of physical activity, even if they don’t meet the recommendations, might provide greater population health gains”

Getting less than an hour of moderate physical activity each week was linked to a 15% drop in death, which means that people do benefit from even a small amount of exercise. Studies have also shown significant health benefits from simple exercises like walking.

Some researchers are seeing how low people can go when it comes to time spent working out. Enter the one-minute workout, where you work out as hard as possible for 60 seconds, with some warm-up and cool-down exercises thrown in, too.

Even though the time spent exercising is minimal, it’s meant to be hard, and is shown to improve health and fitness. “There might be time-efficient ways to get fit”.  “The notion of meeting people in the middle is positive—but there’s no free lunch.”

3.The takeaway

Stressing out over meeting government numbers—whether for nutrient values of the number of exercise minutes—may not be worth the headache. Getting some exercise every week and eating colourful meals with friends can be an enjoyable way to live a healthier life. Doing something, it seems, is what’s important.

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