A presentation showing excellent tips for staying healthy as you age. Simple, straightforward, and with meal suggestions, this short and clear presentation gives excellent tips on aging well!

2. When British resident Fauja
Singh retired from farming,
he spent a lot of time caring
for his family.
And he had more time to
rediscover pastimes he used
to enjoy, like running.

3. So at 89 years old, he
put on a pair of
sneakers and a three
piece suit and showed
up at a local running
club event.
The runners kindly
advised him of more
suitable running attire
and welcomed him to
the club.

4. Since then, Singh has
finished dozens of
26.2-mile international
marathons, and at 101
years old he finally
decided it was time to
stick with shorter
races.
Singh credits his longevity to not smoking, not drinking
alcohol, and following a healthy diet.

5. Eating healthy and getting regular exercise really is the secret to
aging well. As you age, you lose more lean muscle tissue and
your metabolism slows.

6. That means you
need to adjust
your diet and
exercise habits
to protect your
health.
Here are some things you can do…

7. Ma i n t a i n a h e a l t hy we i g h t
I f y o u a r e o v e r w e i g h t o r o b e s e , y o u i n c r e a s e y o u r r i s k f o r h e a r t d i s e a s e ,
d i a b e t e s , s t r o k e , h i g h b l o o d p r e s s u r e , a n d m a n y o t h e r p r e v e n t a b l e h e a l t h
c o n d i t i o n s . Y o u c a n d e t e r m i n e w h a t y o u r i d e a l w e i g h t s h o u l d b e b y c a l c u l a t i n g
y o u r B o d y M a s s I n d e x . I t ’ s a s i m p l e m e a s u r e m e n t b a s e d o n a r a t i o o f y o u r
h e i g h t a n d w e i g h t . T h i s e a s y - t o - u s e c a l c u l a t o r f r o m t h e N a t i o n a l H e a r t , L u n g ,
a n d B l o o d I n s t i t u t e w i l l h e l p y o u d e t e r m i n e y o u r B M I . O n c e y o u k n o w y o u r
B M I y o u c a n s e t a g o a l t o l o s e w e i g h t , m a i n t a i n y o u r w e i g h t , o r g a i n a l i t t l e
w e i g h t i f n e c e s s a r y .

8. Ge t r e g u l a r e x e r c i s e
Y o u d o n ’ t h a v e t o r u n a m a r a t h o n l i k e
F a u j a S i n g h , b u t y o u d o n e e d t o s t a y
a c t i v e . T h e C e n t e r s f o r D i s e a s e C o n t r o l
a n d P r e v e n t i o n r e c omme n d s a t l e a s t 3 0
mi n u t e s o f mo d e r a t e p h y s i c a l a c t i v i t y a
d a y. B r i s k w a l k i n g , a e r o b i c s , s w immi n g ,
o r c y c l i n g a r e e x c e l l e n t a c t i v i t i e s . E v e n
g a r d e n i n g a n d d o i n g c h o r e s a t a f a s t e r
p a c e c o u n t s . I t ’ s a l s o i m p o r t a n t t o d o
s t r e n g t h b u i l d i n g e x e r c i s e s o n a t l e a s t
t w o d a y s a w e e k . S imp l e b o d y w e i g h t
e x e r c i s e s a r e e n o u g h t o h e l p y o u
ma i n t a i n y o u r mu s c l e ma s s a n d k e e p
y o u r b o n e s s t r o n g .

9. E a t a h e a l t h y d i e t
A s y o u a g e , y o u r c a l o r i e n e e d s w i l l c h a n g e . Mo s t o l d e r p e o p l e n e e d t o e a t
f e w e r c a l o r i e s t o ma i n t a i n a h e a l t h y w e i g h t a n d g e t a l l t h e n u t r i e n t s t h e y
n e e d f o r b e s t h e a l t h .
B u t i t ’ s s t i l l i m p o r t a n t t o
e a t a b a l a n c e d d i e t ma d e u p
o f f r u i t s a n d v e g e t a b l e s ,
w h o l e g r a i n s , n u t s a n d
s e e d s , l e g ume s , l o w - f a t d a i r y
o r s o y p r o d u c t s .
L e a n s me a t s a n d s k i n l e s s
p o u l t r y a n d f i s h a r e g o o d
t o o .
Yo u r d o c t o r ma y a l s o r e c omme n d t h a t y o u f o l l o w a s p e c i f i c d i e t t o c o n t r o l
c h o l e s t e r o l , b l o o d p r e s s u r e , b l o o d s u g a r l e v e l s , a n d o t h e r b i oma r k e r s t o
p r o t e c t y o u r h e a l t h .

10. If you need a little help figuring out what to make for your next meal and you don’t want to dirty up the
kitchen or make an oversized meal with lots of leftovers, take a look at the 70 different individual senior
meal options available at MagicKitchen.com. They’re healthy, delicious, and ready to eat in just minutes
without making a mess in the kitchen.