These lifestyle modifications can help maintain optimal health as you enter your 60s

Prioritising critical lifestyle changes

Dr Shravani suggests people in their 60s to prioritise these critical lifestyle changes when they enter their 60s: 

Regular Health Screenings: Proactive health management is crucial. Regular check-ups for blood pressure, cholesterol, glucose levels, and cancer screenings (such as mammograms and colonoscopies) can help detect issues early when they are most treatable.

Sleep Hygiene: Adequate sleep is vital for physical and mental health. Aim for 7-9 hours of quality sleep per night. Develop a bedtime routine, limit screen time before bed, and create a comfortable sleep environment.

Stress Management: Chronic stress can lead to numerous health issues. Techniques such as mindfulness, meditation, yoga, or tai chi can help manage stress effectively.

Pilates and yoga enhance flexibility, balance, and core strength, reducing the risk of falls. (Source: Freepik)

The impact of diet and nutrition

Dr Shravani says, “A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential. These nutrients support immune function, bone health, and energy levels.”

Bone density tends to decrease with age, she elaborates, increasing the risk of osteoporosis. Ensure sufficient intake of calcium (1,200 mg daily) and vitamin D (600-800 IU daily) through diet and supplements if necessary.

Furthermore, dehydration is more common in older adults. Drink plenty of water, and include hydrating foods like cucumbers, watermelon, and oranges in your diet. “Lowering sodium intake helps manage blood pressure, while reducing sugar can prevent diabetes and maintain a healthy weight.”

Types of physical activities are most beneficial for people in their 60s

According to Dr Shravani, exercising regularly is very important for people who are entering their 60s. Here are some of the most beneficial ones:

Aerobic Exercise: Activities such as walking, swimming, and cycling improve cardiovascular health. Aim for at least 150 minutes of moderate aerobic activity per week.

Strength Training: Building muscle mass is crucial to counteract age-related muscle loss. Incorporate resistance exercises like weight lifting or body-weight exercises (squats, push-ups) two to three times a week.

Flexibility and Balance: Pilates and yoga enhance flexibility, balance, and core strength, reducing the risk of falls. Balance exercises, like standing on one foot or heel-to-toe walking, are particularly beneficial.

Safe Incorporation: Start slowly and gradually increase intensity. Warm up before and cool down after exercises to prevent injury. Consult a healthcare provider before beginning any new exercise regimen.

Importance of social connections and mental health practices

Maintaining social connections can reduce the risk of depression and cognitive decline. Engage in group activities, join clubs, or volunteer in your community, recommends Dr Shravani. “Keep your mind active with puzzles, reading, or learning new skills. Lifelong learning can help preserve cognitive function.”

Practices such as mindfulness meditation, deep breathing exercises, and maintaining a gratitude journal can enhance emotional health. Seek support from friends, family, or professionals when needed.

Use technology to stay in touch with loved ones through video calls and social media, says Dr Shravani. “Online communities and classes can also provide social interaction and learning opportunities.”