8 Attainable Health Goals for Seniors

It is so important to set attainable health goals for ourselves, especially as we age, so we may remain as independent as possible. Year after year, over 95% of Canadian seniors clearly state they wish to Age in Place, by which they mean remaining in their own homes and communities. Shylo aims to begin the new year by supporting seniors to live their best lives. We hope these eight tips will help you each attain your optimal health.

1. Make Your Emotional Wellbeing a Priority

A positive attitude and stable emotional balance contribute to our improved overall health and longevity. Ways we can cultivate a sense of purpose and find joy in everyday life include:

• Volunteer for a local cause, mentor younger individuals, or participate in activities that bring you fulfillment. 
• Practice gratitude journaling or engage in spiritual activities such as meditation or prayer. 
• Seek professional counselling or support groups if you're feeling overwhelmed or isolated. There is absolutely no shame is asking for support!

2. Develop and Maintain a Healthy Sleep Routine

Many of us struggle to get the 7-8 hours of sleep recommended for Canadian adults which we know interferes with our memory and mood, potentially leading to cognitive decline and depression, as well as decreased energy levels and increased risk for heart disease. 

It is vitally important for us to establish and practice a sleep routine by:

• creating a calming bedtime routine, such as reading or listening to soft music. 
• avoid blue light from electronic devices which tricks the brain into thinking it's daytime and delays the release of melatonin, our sleep hormone.
• going to sleep and waking up at the same time each day.
• avoid caffeine or heavy foods for at least 2-3 hours before going to bed. 

3. Stay Physically Active (within reason)

Regular physical activity has been proven to reduce the risk of chronic diseases like Heart Disease, Diabetes, and Osteoporosis.  

Find activities you enjoy and make them part of your weekly routine so you don't avoid them or make excuses. 

Many seniors enjoy:

• taking a 20-30 minute walk in their neighbourhood or local park, four times a week. Many people find walking in a hallway feels like forced exercise, whereas taking a stroll in a local park is so enjoyable the time flies by and we look forward to our next visit. 
• do not push yourself beyond what feels safe and comfortable. If you can only manage to walk for five minutes the first week, simply set a realistic goal to increase your endurance by 5-10% every other week. 

•  joining a low-impact class like swimming or Tai Chi at a local rec center, both of which increase flexibility, balance and strength. 
• stretch at home when you first wake-up, and before bed; use light resistance bands to help maintain muscle strength and bone density.

4. Manage Chronic Conditions

By managing our chronic health issues, we can enjoy an improved quality of life, reduced hospitalisations, and even slow disease progression in many instances.

Our best strategy is to maintain regular health check-ups and follow treatment plans for existing conditions.

If you have been diagnosed with Hypertension, Atrial Fibrillation, Congestive Heart Failure, or any other cardiac issue: monitor and record your vital signs, including blood pressure and pulse daily, as well as recording your weekly weight. 

If you are Diabetic, measure your fasting blood glucose daily.

Attend regular physical therapy or support groups for chronic pain or mobility challenges. 

Take all medications as prescribed. Promptly report any side-effects to your doctor or pharmacist.

5. Prioritise Nutritional Health

Aim to consume a balanced diet rich in nutrients. Eating a variety of colorful foods will enhance your nutrition by providing different health benefits.

Orange and yellow: Carotenoids in these fruits and vegetables reduce our risk for heart disease, strengthen our immune systems, and improve vision. An added bonus is they help to fight free radicals that cause skin to age, so try to add an orange fruit or vegetable to your diet daily. 

Green: Cruciferous vegetables--our dark green leafy friends--like broccoli and cauliflower contain indoles and isothiocyanates which are neuroprotective, have anti-inflammatory properties and may help prevent cancer through their antioxidant effect. Indoles can also be found in Brussels sprouts, kale, cabbage, bok choy, collard greens, watercress and radishes. 

Blue: Most people are familiar with the 'Super Food' blueberries. Most berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. Berries may also be effective in treating various digestive and immune-related disorders

Red: Red fruits and vegetables like beets, red bell peppers, watermelon, tomatoes, and strawberries, contain phytonutrients which haven been shown to improve exercise performance and benefit cardiovascular health. They also contain anthocyanins which may improve cholesterol levels.

Purple: Eggplant, blackberries, cherries, figs and plums are examples for purple foods that are known to boost cognitive health, reduce blood pressure, improve skin health and prevent UTIs. They also have cancer-prevention properties and promotes cardiovascular health. 

White: Onions, cauliflower, and garlic are white and provide their own benefits, in fact, recent research has shown that white foods are just as nutritious as their bright-colored counterparts so remember to include barley, water chestnut and pears in your weekly diet.

6. Foster Cognitive and Mental Health

It has been proven that mental stimulation reduces the risk of cognitive decline while social and emotional engagement decreases feelings of isolation and loneliness. 

We should all aim to engage in activities that stimulate our brain and promote emotional wellbeing. Add at least two mentally-stimulating activities each day that you enjoy. Many seniors enjoy:

• crossword and jigsaw puzzles (many libraires loan jigsaw puzzles out).
• take a class at the local community center to learn a new language or musical instrument, or join an art class.

• learn a new age-appropriate sport you may not have had time to enjoy earlier, like Lawn Bowling or Golf. Pickleball is very popular these days.
• Practice meditation or mindfulness to reduce stress and anxiety. 

7. Focus on Fall Prevention

Reducing falls prevents injuries that could significantly impact your mobility and independence. 

Minimise your risk of falls through preventative home safety measures and balance training.

• Have grab bars professionally installed in your bathrooms around the toilets and in the shower. 
• Use sturdy non-slip mats and ensure you have adequate lighting around your home, indoors and out. 

• Participate in balance-focused exercises like Tai Chi or Yoga.
• Wear supportive footwear inside your home, and slip-resistant footwear outside. 

8. Schedule Regular Preventive Screenings

Preventive care ensures early detection and treatment of potential health issues, reducing complications and allowing you to remain independent in your own home for as long as you wish to. 

Stay proactive in managing your health by:

• Scheduling regular checkups with your primary care Physician or Nurse Practitioner.
• Discuss the benefits of regular cancer screenings and vaccinations for preventable illnesses like Influenza, Shingles and Pneumonia.
• Monitor your bone density and vision regularly to address age-related changes.