1. Stay hydrated especially early in the day. Drink 6 to 12 ounces of water before breakfast and be sure to drink water throughout the day particularly during the hot summer months.
2. Light resistance exercise 2 or 3 times per week to maintain muscle. Repetitive standing from a sitting position exercises legs and large muscles. Chair exercise with a resistance band or doing wall pushups work the upper body.
3. Maintain a restful regular sleep schedule. Avoid screen time and practice slow regular breathing 10 minutes before bedtime to relax your brain and help you fall asleep quicker.
4. Increase dietary protein in every meal throughout the day to help maintain muscle mass.
5. Increase and maintain social engagement. Aim for one meaningful social interaction daily. Not just passively being with people but being sure to talk, think and actively participate.
6. Include a personal cognitive challenge every day. Learn something new. Choose a new skill like a new recipe, new language, musical instrument or other task related challenge that makes you think and ideally use your hands or whole body.
The South-East Asia Center Senior Activity Program and Golden Diners can help you with many of these goals beginning with meaningful social engagement centered around a balanced healthy hot daily meal. We also have daily exercise and the opportunity to learn through special activities and field trips.
*Always check with your healthcare provider before substantially changing your diet or exercise routine. SEAC has a nurse on staff available to help coordinate your medical needs.