It is important for older people to get into routines that will enable them, both physically and immunologically, to enjoy a pleasant and healthy lifestyle around the year. “Active aging” vs. dependency “Elderly” and “old age” tend no longer to be terms that can be applied to a person’s actual chronological age. These days, this kind of description is more often used to describe a person's degree of dependency and frailty , and the lesser or greater ability to have an active life. It is important to distinguish this group, in which varying degrees of dependency or chronic disease have resulted in frailty and the need for specific dietary and physical exercise requirements, from the other large group of people for whom age is ever less important. In the latter group, individuals seek to benefit from what is known as “active ageing” — the acquisition of habits that encourage maintenance of a good physical condition. The importance of overall assessment The concept of the check-up has given way to an overall assessment in which routine medical and laboratory tests are carried out alongside functional, cognitive and socio-environmental evaluations . As we approach the coldest months of the year, it is a good time to undergo an overall assessment and detect any problems that may need to be corrected or amended in order to improve our individual potential. Overall assessment should include: Evaluation of the immune status; Assessment of individual susceptibilities; The establishment of a schedule of vaccinations for the prevention of respiratory infections that tend to arise at this time of year. It should not be forgotten that for those who are very frail or chronically ill, a common cold or flu can turn into something much more serious. Therefore, prevention remains the best way of controlling complications. Varied diet and exercise We recommend a varied diet with a lot of fish, coloured vegetables, fruit and minimal amounts of salt and sugar. Hydration is extremely important: drinking a lot of water is the best thing you can do, but other liquids are acceptable as long as they don’t contain sugar and alcohol. Increased abdominal girth (the so-called “spare tyre”) is not just an aesthetic problem. It is currently considered one of the main risk factors to be avoided, and as such we recommend you consume fewer calories and do plenty of physical exercise. Physical exercise should be guided by and adapted to your individual capacities: remember, you're no longer a candidate for the world championships! Bending, flexing and stretching are the order of the day. Working out in the gym will help to maintain muscle tone. Exercise should be carried out regularly and for at least 40 minutes per session . Do not forget the old maxim: “a healthy mind in a healthy body" - exercise is an excellent antidepressant. Exercise can be both intellectual and social : isolation is one of the most important early signs of a frail old age. Other recommended activities: Reading; Playing games; Going out with friends; Attending social gatherings; Joining clubs; Becoming a member of associations; Going to the cinema. These are just a few examples of activities that you can engage in. Everything's good that is good for you - don’t isolate yourself . Even in winter, the climate in Portugal is mild - make the most of it. Why not go back to school in the autumn term, when courses begin, to study something you have always wanted to learn and never had time for? Increased average life expectancy Life expectancy, which was around 55 in 1950, is now closer to 80. This means we are living longer and, thanks to medical advances and better living conditions, our quality of life is better too. The old milestones in life that immediately classed you as being elderly when you turned 65 don’t make sense any more. In fact, more and more people aged 65 and over still feel young and enjoy a life full of professional, social and leisure activities. Author : Manuel Caldas de Almeida Meet the General and Family Medicine team of Hospital da Luz network The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
