“Don’t step over $100 bills to pick up quarters.”
CONSISTENCY IS KING
Set a routine sleep schedule. Consistency is priority when it comes to getting good sleep. Set a back-up alarm so that you are up at the same time each day, both during the weekdays and the weekends. Let your wake time dictate a consistent bedtime so that you get at least 8 hours in your bed each night of sleep opportunity. You might need to plan an earlier “bedtime” if you routinely have sexual activity in the evening so that you’re still afforded adequate time for sleep.
‘LET THY FOOD BE THY MEDICINE’
Out body is built on everything that we put in our mouths. Nutrition serves as one of the most vital aspects of HealthSpan. A large component of improving one’s healthcare-related quality of life is addressing nutrition. Nutrition changes are something that must be both enjoyable and sustainable.
It can be helpful to keep some sort of water container with you, so that you always have a water source. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 120 ounces of fluids each day for men and about 96 ounces of fluids a day for women (bubbly water counts too). These amounts can vary depending on the amount of lean mass a person carries and their level of physical activity. It might be helpful to stop drinking water by 7:00 pm so that you’re not up in the middle of the night to use the restroom.
MOBILITY, FLEXIBILITY, STABILITY, & STRENGTH
Exercise can be both fun and social. Some people like the competition with friends. Others like the solitude in a heavy weight training session or a long run.
Exercise should target prevention of the ailments that often plague older adults such as frailty, loss of balance, lack of flexibility, loss of cardiopulmonary reserve (think cardio).
A combination of resistance training, cardiovascular exercise, and yoga (or a guided mobility routine) seem to accomplish this quite well regardless of age or gender.