Staying Fit and Healthy as a Woman Over 60

Tips on Diet and Exercise for Older Women

Sep 10, 2008 Inka Piegsa-Quischotte

Strictly observing diet and exercise is crucial if a woman turned 60 wants to stay fit and healthy. Self-discipline is required to follow this routine on a daily basis.

After a woman turns 60 and even before, the bones have a tendency to turn more brittle, arthritis is a threat as is diabetes. Both ailments can successfully be counteracted by a healthy diet and gentle but steady exercise. It's also advisable to take supplements.

Most important is to keep up diet and exercise on a daily basis. Nothing is gained by living healthy for a week or jogging for an hour, only to abandon the experience the next day. Self-discipline is required, but as soon as the routine has been established, it's much easier to follow and the results are rewarding. Here is a suggestion for a healthy diet:

Breakfast

Either "Turkish style", which consists of sliced tomato, sliced cucumber, a small helping of low fat goat cheese, a boiled egg, 1 slice of brown bread without margarine or butter, 1 tablespoon of honey mixed with a small pot of no fat yoghurt and 1 small piece of fruit or a handful of grapes.

Or

A fruit platter, containing apple, pear, grapes, 1 slice of watermelon or cantaloupe, 1 medium sized banana, 1 small pot of no fat yoghurt and three walnuts.

Lunch

A huge helping of steamed vegetables, a slice of grilled salmon, tuna, swordfish or chicken breast, no more than 2 tablespoons of steamed brown rice or wholemeal pasta, 1 piece of fruit.

Dinner

Salad of cucumber, tomato and lettuce, cubes of low fat cheese, cold chicken, tinned tuna or sardines, dressed with freshly sqeezed lemon juice and herbs. 1 small pot of no fat yoghurt or 1 piece of fruit.

Snacks

1 apple, some carrot sticks, 2 pieces of dark chocolate, 2 dried figs or apricots.

The helpings of each meal can be big and they will fill the stomach for a surprisingly long time.

It's imperative to avoid processed food as much as possible as well as white bread, gravy and sauces, ketchup and mayonnaise, chips, cornflakes, salt and everything fried in oil. At least 2 litres of still mineral water, green tea or herbal tea per day must be drunk.

Supplements to strengthen bones and keep joints smooth as well as containing the onset of diabetes are magnesium, calcium, multi vitamins and cod liver oil pills. These suggestions refer to diabetes, but it is necessary to get a doctor's assessment, particularly if diabetes runs in the family.

Exercise and keeping the weight down are crucial for remaining mobile and curb the threat of diabetes. Women over 60 are not as flexible as those who have just turned 30, nor should they overstress themselves.

The best exercise is swimming, alternating between breast strokes and back strokes for half an hour on a daily basis. Jogging is not advisable as it can put too much strain on the joints. A much better alternative is power walking or Nordic walking for half an hour per day. Climbing stairs instead of using the elevator and pulling in the stomach as well as squeezing the bum whilst walking, provide a splendid training and toning which doesn't even require an effort, just to remember doing so. Stretching, 20-50 sit ups to tighten the stomach musles and push ups to keep the abs toned should complement the daily exercise routine.

To follow this regime doesn't take up much time or needs a lot of preparations, but it is crucial to remember that only perseverance and continuity will lead to lasting success.

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