IT is never too late to adopt a healthier lifestyle and you’ll certainly feel the benefit whatever your age. Eating well and exercising regularly can also improve some conditions and prevent the onset of others. In this section we outline some of the ways you can stay fit and healthy in later life…

Physical Fitness

IT is crucial you stay as active as possible as this can reduce the risk of a range of age-associated conditions. These include heart disease, diabetes and strokes. Exercise can improve circulation and will a lso help with mobility, balance, flexibility and co-ordination. It should help you sleep too. Feelings of anxiety can also be reduced by exercising frequently. This doesn’t need to be a tough gym workout. It could be a brisk walk in the fresh air (some areas have council-run walking groups).

Scientific studies prove that regular exercise increases the release of endorphins into our bloodstream. These have an uplifting effect on our mood. However, statistics show that less than a fifth of women and only a quarter of men over 50 take regular exercise. The ideal amount is half an hour at least five days a week.

Strength and Stamina

AEROBIC exercise is important for stamina. This includes activities such as brisk walking, jogging and swimming. This kind of exercise can help control blood pressure and in the case of jogging and walking can strengthen bones. Organised activities such as badminton, tennis and fitness classes also count as aerobic.

Aerobic exercise can strengthen muscles, which are important for supporting your back, ankles and knees – all of which can be problem areas as we get older and muscle tone decreases. Everyday exercise, such as climbing the stairs, housework, mowing the lawn and even getting in and out of a chair, all help improve strength and stamina.

There are often special classes for the over 50s at local leisure centres and health clubs.

Co-ordination

LACK of balance and co-ordination can be a problem as we age and keeping fit will help combat these problems. Exercise teaches your muscles to react more quickly preventing “wobbles” and falls. Yoga and T’ai Chi are especially good for balance and co-ordination. Games that demand a swift reaction such as tennis, table tennis and bowls are also good for co-ordination.

Staying Supple

EXERCISES and activities that stretch your muscles can all help you stay flexible and supple. However, before starting the exercise it is important to warm up so you do not damage or over-stretch your muscles. This is where a qualified instructor is helpful. He or she will show you how to warm up before and cool down after a workout.

Yoga, Pilates and T’ai Chi are all excellent for increasing flexibility and suppleness.

Why Join a Class

JOINING an exercise class has many benefits. Not only will you meet new people, it will help motivate you to keep up a regular keep fit routine. You will also have the benefit of good, professional advice from a qualified fitness instructor. Check the local council or leisure centre website for details of classes and courses. They often have a host of activities aimed at the over 50s including aqua-rhythmics in the swimming pool, walking groups, dance classes and keep fit sessions. You could also try joining a gym and remember that swimming is now free to over 60s in most community pools.

In some areas of the country, GPs can refer you to a keep fit class if they feel you need it. They often refer patients with, or in danger of developing type 2 diabetes or heart disease and recommend it for those who suffer from depression.

Start Walking

THERE are now more than 500 Health Walk schemes in Britain aimed at people of all ages and abilities. The groups usually meet once a week for gentle or moderate walks that last around one hour. For more details, contact your local council or visit the Government’s Walking Health Initiative website.

Seated Exercises

IF YOU struggle to stand, then there are special exercise routines you can do sitting down. Help the Aged has exercise videos and a leaflet detailing these exercises, which will help improve circulation and increase flexibility.

Specialist Exercises

THOSE with arthritis, osteoporosis and Parkinson’s Disease can benefit from specialist exercises. But you must take advice from a doctor or physiotherapist before trying them as some exercises can make a condition worse.

Don’t Give Up

MOTIVATION is imperative and you will find a variety of excuses not to bother. One thing you must remember is that you are never too old. You may have health concerns that are deterring you, but if you check with your GP, he or she will advise you which type of exercise might be beneficial and which you should avoid.

Embarrassment can be another barrier, but everyone starting a new class feels this way so don’t let it stop you. The key to maintaining a regular fitness routine is finding an activity you enjoy and if you don’t try a few then you’ll never find one to suit you.

Make sure your GP approves of your choice of exercise if you have any health conditions. Do ensure your instructor is qualified and let them know about any conditions or injuries before you start their class. Don’t exercise if you are feeling ill or dizzy and ensure you don’t eat for at least two hours before. Do combine your fitness regime with healthy eating.

How to Eat Healthily

THE more you exercise, the more aware of your diet you become, which is an added benefit. For details on what’s healthy and what’s not visit the Governments's eatwell website, www.eatwell.gov.uk

If you want more motivation then remember that those who eat at least five fruit and vegetable portions a day are less likely to have heart disease and cancer. But beware not to overcook vegetables as this kills valuable vitamin content. Frozen and canned fruit and veg count in your five a day, as do beans. A glass of fruit juice counts as one a day, no matter how many glasses you have. Carbohydrates are also important, so include some bread, cereal, pasta, potatoes or rice in your main meal and opt for brown or wholegrain where possible.

Protein is crucial for wellbeing and your meal should always include some of this. You find it in eggs, meat, cheese, fish and in beans and lentils. Avoid eating too many foods high in saturated fat. So use semi-skimmed instead of full-fat milk, eat crisps, cakes and chocolate only occasionally and choose a low-fat spread instead of butter. Chips are fine for a treat, but go for big ones rather than the fine or crinkle-cut which hold more fat. Buy lean meat and don’t eat skin from a chicken. Choose stronger cheese so you can eat less of it. Grill and steam food where possible.

Fibre

BE careful with bran, which can stop the absorption of other nutrients. Instead eat wholegrain foods such as bread and make sure you eat plenty of fruit and veg. If you suffer constipation then exercise can help stimulate the bowels, as can drinking lots of fluids.

Fish

OILY fish is good for older people. It contains vitamin D and the omega group of fatty acids can help prevent blood clots. Nutritionists advise eating it twice a week. Oily fish includes mackerel, sardines, trout and salmon.

Less Salt

WE need salt but too much can be dangerous. Salt is linked with high blood pressure, which can bring on heart problems and strokes. You should not eat more than 6g of salt a day. Processed food is often loaded with salt. Salted nuts, crisps, cooked meats, tinned soup, bacon and ready meals contain high amounts of this seasoning. Visit the Food Standards Agency website for more details.

Try and check food labels too. Salt will be labelled as sodium and anything more than 0.5g of sodium in every 100g is considered high. Try to limit the salt you use in cooking and improve the taste of your food by using spices. Do not sprinkle salt on your food and if you must, then try to cut it down gradually or use a low salt substitute.

Eat Less Sugar

EATING sugar won’t make you put on the pounds, but sugary foods are quite addictive so you are naturally tempted to eat more of them. That’s how the weight creeps on. Sugar, of course, is also bad for teeth. Try and limit the amount of sugar by using sweeteners as a substitute. Obviously try and cut down the number of sweet treats (biscuits, chocolate bars and cakes) you consume and look for healthier alternatives such as fruit or rice cakes. To protect your teeth, try to limit sugary treats and drinks to meal times.

Low-Fat Dairy Produce

THE calcium you get from dairy products is important for good bone health, but go for low-fat versions. Choose semi-skimmed milk, lower fat cheeses such as Edam and low-fat yoghurt. Remember that calcium is also found in green leafy vegetables, sardines and some nuts (almonds) and pulses (kidney beans and chick peas).

Reduce your red meat intake, by using half your normal amount in a stew or casserole and supplementing this with beans and pulses, such as lentils or chickpeas.

Do I Need Vitamin Tablets?

IN theory, you should get all the vitamins and minerals you need from your diet. But some vitamins are easily lost in cooking, so it is important to cook them properly. Vitamin C and folic acid found in leafy veg, potatoes and many fruits can be lost by boiling in too much water. Steam where possible or use a small amount of water.

Our bodies can sometimes lack vitamin D, found in eggs, oily fish and margarine, but one of the best ways of getting this vitamin is through exposure to sunlight. If you are housebound and do not get out much then a supplement may be needed. Consult your GP

Check-Ups

HAVE regular health check-ups. These MOTs are available at the GP surgery or at some pharmacies. They will help monitor cholesterol levels and blood pressure. Women over 50 should also be invited to have regular breast screening. For details visit NHS Cancer Screening website.

Regular bowel screening is also being rolled out across the country. See your local health centre or GP surgery for details. Sight tests are free for the over 60s and are important to check for eye conditions that can lead to blindness such as cataracts and glaucoma. Most opticians do NHS sight tests but check when you call to make an appointment.

Contacts List

Arthritis Care: 0808 800 4050, www.arthritiscare.org.uk

BHF and Natural England’s Walking the Way to Health: 01242 533258, www.whi.org.uk

British Heart Foundation 0845 070 8070, www.bhf.org.uk

British Wheel of Yoga: 01529 306851, www.bwy.org.uk

Eatwell: www.eatwell.gov.uk

Food Standards Agency (FSA): 020 7276 8000, http://www.food.gov.uk

Age UK: 0800 169 65 65, www.ageuk.org.uk

National Osteoporosis Society: 0845 450 0230, www.nos.org.uk

NHS Direct: 0845 46 47, www.nhsdirect.nhs.uk

Pilates: 020 7636 8900, www.bodycontrol.co.uk

The T’ai Chi Union: www.taichiunion.com

*Please note the details published on this page are targeted at people aged 50 or more and refers to the situation in England.

**Also, please note that the information included here may change from time to time, so please take legal advice if you are in any doubt.