20-30 years old
1. Always remind yourself that you cannot be indulgent. The habits that are developed during young age have a direct impact on the physical health of the elderly. A good diet and exercise habits will benefit you for life.
2. Actively respond to the pressure of life. When faced with stress, it cannot be relieved by overeating. It is best to reduce pressure by means of aerobic exercise (such as running and cycling) and yoga and meditation.
3. Develop a positive concept of "being old". We must have a positive and optimistic attitude toward aging. Research evidence shows that people who hold negative beliefs about aging are more vulnerable to heart attacks and strokes.
4. Protect hearing. Long-term noise levels above 85 decibels (equivalent to the volume of a hair dryer) can permanently damage your hearing.
5. Maintain normal weight. Through a reasonable diet and active exercise, the body mass index will be controlled at around 22.
40-50 years old
6. Alert to the quiet increase in body weight. As we enter middle age, our body's energy needs decrease, and our metabolism begins to slow down, so it is difficult to lose weight. In terms of diet, to limit the intake of processed foods containing sugar and fat, studies have shown that such foods are very addictive.
7. Perform 2-3 strength trainings per week. From the middle age, the weight of muscles will gradually decrease, and strength training helps to avoid this phenomenon.
8. Supplement with calcium and vitamin D. Both of these nutrients promote bone health. Men of this age group should be supplemented with 1000 mg of calcium per day, women should be supplemented with 1200 mg, and daily supplementation of vitamin D is 600 IU.
60+
9. Annual eye examination. Elderly people over the age of 65 have to do a comprehensive eye examination every year, and the development of eye diseases related to aging is slow and can easily be overlooked.
10. Prevent falls. It is the primary cause of death of seniors over the age of 65 due to injury. The elderly can take some positive preventive measures, perform more balanced exercises such as Taijiquan, and do some practical renovations to the room, such as installing handrails in places that are easily slippery, such as showers.
11. Stick to physical exercise. If you feel that 2.5 hours of physical activity per week makes you feel uncomfortable, you can divide it into 10 minutes of short-term practice, 3 times a day, 5 days a week.
12. Actively prevent cancer and disease. Older people should actively undergo cancer screening, such as colonoscopy; when the climate is cold, immunization, such as influenza and pneumonia vaccine.
13. Learn to identify the signs of the first killer (such as stroke). Call the emergency call immediately after any suspicious symptoms. Common symptoms of stroke include numbness of the face and limbs, sudden looking and talking difficulties, dizziness, or severe headaches.
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