(CNN) - Push is needed to adopt a healthy lifestyle, particularly when they are over 60 years old. Most baby boomers who are approaching retirement age are not willing to meet the basic goals for a healthy lifestyle established by the American Heart Association, according to Dana King, professor, and chair of the Department of Medicine Family member of the University of West Virginia, referring to the study carried out by his institution in 2017, in which the lifestyle of retired adults was compared with that of those who continued working.
Kaiser Health News (KHN) interviewed three prominent experts in the field of aging and health to inform retirees on how to find the will to develop healthier habits. "People make financial plans for retirement, but what about retirement health planning?" King asked. Older adults who are motivated can start by following the KHN ten-step program:
1. Buy a good pair of tennis: Carolyn Rosenblatt, the founder of AgingParents.com, started participating in triathlons at age 63 and continues to do so at 70. She recommends that you buy a pair of high-quality tennis shoes - specifically designed for a walk- and start by turning the apple. Extend to 30-minute walks at least three times a week or set the goal of increasing your walking distance by ten percent a week. He also recommends that you leave the tennis shoes by the door.
2. Practice balance: The best way to avoid falls is to maintain a good sense of balance, according to Rosenblatt. Try to stand on one leg with your eyes closed for at least 30 seconds.
3. Have a better breakfast: Stop eating sweet bread with coffee. Think about replacing it with a homemade smoothie with banana, seasonal fruit, almond milk, and protein powder or with a sugar-free protein bun. Rosenblatt also recommends that you reduce excess sugar in all your meals. Replace the soda with mineral water.
4. Combat stress wisely: Look for ways to manage your stress that do not involve food, alcohol or cigarettes. Rosenblatt points out that there are many meditation programs that you can download to your phone to listen to even ten minutes.
5. Do resistance training: Kay Van Norman, the owner of Brilliant Aging, a health consultancy for the elderly, recommends that to prevent your muscle mass from disappearing, do resistance training by lifting weights or dumbbells, or use weight machines. "Your muscles are amazing, but if you don't use them, you lose them," he added.
6. Everyone on the floor: Older adults have to practice regularly to lie on the floor and get back up. "If you don't lie on the floor and get back up, you won't be able to do it after a while," said Van Norman.
7. Put on speed challenges: Although it doesn't seem that people over 60 have to worry about doing exercises that involve speed and intensity, they have to do it, according to Van Norman. “Most people don't even think about speed to be healthy; However, tennis players do it all the time. You have to do something to challenge your speed, not just the power. ” For that reason, sports such as tennis can be very good.
8. Be confident in yourself: When faced with doubts and depression after several tragic and challenging events, Sharon Sultan Cutler, 71, turned to therapy to feel better about herself. “The first person you have to believe in is in you. People like to be with other people who believe in themselves, ”said Sultan Cutler, who is now a writer.
9. Start a project: Choose a project that means something to you. Sultan Cutler chose to write his first book (along with other authors), "Bandstand Diaries: The Philadelphia Years, 1956-1963", a look at the bowels of what was his favorite television show, "American Bandstand" by Dick Clark. It didn't matter that I had never written a book before. Now he is going for his third book, "Your New You After 65: Valuable Advice to Inspire Your Awesome Aging." "It's like daydreaming and knowing that you can make your dream come true," he said.
10. Embrace self-improvement: Some call this lifelong learning. Leading a healthier lifestyle requires constant learning and improvement, according to Sultan Cutler, who recommends that you look for local learning resources such as community colleges, where they usually offer classes with great discounts for older adults. “Self-improvement is not something exclusively physical. It is also mental. ”
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