Over 60 and vibrant

You might be able to feel as good as you used to (or even better) by picking up healthy habits. It may seem like more trouble than it's worth to start doing something new.

However, even small changes can improve your health.

Get active. Among older adults, falls are a common cause of injury and disability.

Physical activity makes your bones and muscles stronger. When your muscles are strong, you're less likely to fall. Garden, walk, ride a bicycle, go dancing or fishing.

It is good for your brain too as studies have shown that people who do simple exercises (for example, walking briskly) on a regular basis are better able to make decisions than people who aren't physically active.

From diabetes to heart disease, many chronic health problems are improved by even moderate amounts of physical activity. For people who have these conditions, a lack of exercise is a bigger risk than an exercise-related injury.

People who have started being physically active later in life say that exercising with a partner is motivation to stick with it.

Some suggest starting or joining a walking group with friends or neighbours.

Others suggest getting a dog that needs to be walked. When your muscles are strong, activities like getting out of a chair or holding a door open are much easier.

If you don't have weights, you can use a can of soup, a book, or a full bottle of water.

Keep your weights in the same room as your television and do a few exercises while you watch.

Another way to build muscle is to use a resistance band (also called an exercise band).

Resistance bands are flexible and come in different lengths.

They are commonly used to strengthen upper arm and leg muscles.

Eat more fibre! Fibre can improve your health in three ways: It helps your colon work better and helps avoid constipation; it reduces the risk of heart disease, type 2 diabetes and colon cancer; it helps lower your blood cholesterol level. Men over 50 years of age should get 30 grams of fibre per day; women over 50 should get 21 grams per day.

You don't have to change your diet all at once.

Try making one small change at a time.

For example, if you eat two slices of white toast for breakfast, replace one of them with a slice of whole grain bread.

If you drink orange juice every day, eat an orange instead for three days a week.

Eat whole fruit rather than fruit juices as much as possible.

If you prefer salty snacks, try low-fat popcorn instead of potato chips. Or simply add some digestive bran to your plate of food – it is cheap, tasteless and highly efficient. How active you are and what you eat are habits.

Adopting healthy habits can be tough at first.

By starting small and rewarding yourself for each step you take, you can make a difference in how good you feel.

You may find it easier to be more physically active and eat more fibre if you think of every day and every meal as a chance to do something good for yourself.

One very important aspect to consider is your overall diet.

The best one to follow is the Mediterranean diet.

This way of eating emphasises eating healthy fats (like those in olive oil, nuts, and avocados), ocean fish, whole grains, and vegetables. Wine in moderation is okay and healthy activity is part of the lifestyle.

Less red meat, sugary treats, and other refined carbohydrates are on the menu. The Mediterranean diet has been shown to reduce the risk of heart attacks and deaths from other causes by more than 50% in people 70 to 90 years old.

FAMILY DOCTOR