Living a long and healthy life is a goal many of us strive to achieve, but it’s not always that simple. Aging gracefully requires a disciplined routine to help prevent the body and mind from breaking down over time, including eating the right foods, prioritizing your well-being, and maintaining close-knit relationships. If you’re looking for your golden years to be bright and sunny, follow these daily habits.
Use sunscreen
If you’re not already wearing sunscreen daily, then there’s no time to start like the present. Even if you already suffer from sun damage, sunscreen can prevent further problems and conditions, such as wrinkles and skin cancer. Be sure to apply sunscreen that is SPF 30 or higher 20 minutes before going outside. This is important to do even on cloudy days — harmful UV rays can still break through overcast skies.
Walk 30 minutes
Living a sedentary lifestyle contributes to weakening bones and muscular deterioration. That’s why it’s important to exercise regularly. If you’re 65 and older, you should try to get 150 minutes of moderate activity each week, which could mean as little as a 30-minute walk every weekday.
Laugh often
Laughter truly is the best medicine. A studyconducted by researchers at Vanderbilt University found that vocalized laughter leads to a 10% to 20% increase in heart rate, helping burn calories. Laughter also lessens stress and depression, making it one of the best things you can do for your daily health.
Eat protein
Older individuals require roughly 50% more protein than their younger counterparts to promote muscle and bone health. This means eating around half a gram of protein daily for every pound you weigh. Meats and seafood are excellent protein sources, along with plain Greek yogurt, beans, nuts, and whole grains.
Get a little night’s sleep
Maintaining a good sleep schedule is equally important as a good diet and proper exercise. Studies have shown that people who don’t get enough sleep suffer from deteriorating cell growth and a lower immune system, which makes the body more susceptible to getting sick. Aim for seven to nine hours of sleep each night, and curate a healthy sleep environment that limits light exposure and keeps the thermostat at a cool, comfortable temperature.
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