Fitness in old age - what I can do for it
According to the Berlin Ageing Study II (BASE-II), people who are 75 years old today are considerably fitter than their peers 20 years ago. This is not only proven by rock bands like the Rolling Stones, who still rock entire football stadiums at the age of 70, but also by the fitter and healthier, even younger-looking average population. Seniors today are fitter than they used to be. How do they do it?
Study: The elderly are far fitter than 20 years ago
Today's elderly people are physically, mentally and psychologically well for longer and longer, they are more satisfied with their lives and feel better overall. The aim of the BASE-II study is to find out why this is so. The Charité-Universitätsmedizin Berlin, the Max Planck Institute for Human Development (MPIB), the Max Planck Institute for Molecular Genetics, the Centre for Medical Research at the University of Tübingen and the Socio-Economic Panel (SOEP) at the DIW Berlin are involved. According to Ulman Lindenberger, director at the MPIB's research department "Developmental Psychology", the gains measured in cognitive performance and well-being in Berlin are "considerable and of great importance for the quality of life in old age". Above all, better physical health and thus greater independence in old age contribute to the increased well-being of older people, according to the researchers. This also refers to socio-cultural factors, such as a general increase in the level of education.
What should I eat?
But what should I actually eat, some may ask. There are some clear rules that guarantee a healthy and varied diet. For example, about three quarters of the food should consist of fruit, vegetables, cereal products and potatoes. Fruits and vegetables because they contain hardly any fat, but plenty of vitamins, minerals, trace elements, fibre and secondary plant substances. Three portions of vegetables and two portions of fruit every day is a golden rule.
Animal food: Less is more
Animal foods should also be cut back when it comes to healthy eating in old age. We are not only talking about meat, fish and sausage, but also eggs. A glass of milk (250 ml) and two slices of cheese are recommended, as milk is considered important for calcium supply. Sea fish is also a good source of iodine. Two to three fish meals per week are recommended. To cover the need for iron and B vitamins, about 300 to 600j grams of meat and sausage per week are sufficient.
Vegetable oils and fats are high in unsaturated fatty acids, which can help prevent cardiovascular disease. Animal fats should be used sparingly (meaning butter and lard, for example).
Don't forget: drink enough
Just like eating, it is part of keeping our bodies healthy to drink enough, also and especially as we grow older. Water is vital for all life. Drinking water has a direct impact on health and performance. Since the feeling of thirst decreases with age, a filled carafe with water and drinking glasses should always be available in clearly visible and frequently frequented places in the flat or house, simply so that one does not simply forget to drink enough. Coffee and black tea as well as alcohol should logically only be enjoyed in moderation.
Exercise keeps you fit and healthy
Man is not designed by nature to sit as much as we do today. He is a creature that moved around in the savannahs in primeval times, constantly in search of prey and food. Walking and daily movement over long distances is what our bodies are built for. This makes it all the more important today to build physical activity into the daily routine - every day. This way, muscle and bone mass are preserved through regular exercise and chronic diseases occur less frequently. Daily physical activity is the most beneficial health care.
Work up a sweat every day
One piece of advice that many patients hear, for example after a heart attack, is to work up a sweat once a day. This keeps the heart muscle fit and healthy. Recommended sports provide an adequate daily dose of exercise, but at the same time protect or stabilise the cardiovascular system. Such sporting activities include Tai Chi, Pilates and yoga - these are among the movement systems that have been tried and tested for thousands of years (yoga) and are therefore among the best ways to keep fit. There are several free exercise series for beginners on the internet, including a free printable plan from Yoga Vidya, one of the largest yoga providers in Europe. Cycling, swimming or a daily 20-minute walk in the woods are also extremely beneficial. The important thing is not the intensity, but the regularity. Get started, it is never too late to become active for your own body, mind and soul.
