Often, suggestions for improving physical health are a bit overwhelming. For example, the thought of starting an exercise program when you haven’t been exercising can be intimidating! However, doing small things to love and care for yourself can have a BIG impact on your health and wellbeing! This summer, try doing these small things:

Stand Up

If you are able, standing is surprisingly good for your health. Standing not only burns more calories than sitting, but it engages all of your postural muscles. Strengthening these muscles can help to prevent neck and back pain in the future. Additionally, research shows that standing for 30 minutes a day can lower your risk of death from cardiovascular disease. You can actually lower that risk by 33 percent if you stand for 90 minutes a day!

Eat More Fiber

We know you have probably heard this before, but fiber is REALLY great for you! It positively impacts so much more than your bowel health. Studies suggest that eating more fiber is associated with a reduced risk of dying from cardiovascular disease and all cancers. Fiber also helps to control blood sugar levels and lowers cholesterol. The daily recommended amount of fiber for adults aged 51 and older is 30 grams for men and 21 grams for women.

Incorporate More Whole Foods

Incorporating more whole foods (foods in their natural state) is a great way to get more fiber and nutrients in your diet. Whole foods are lower in sugar and higher in nutrients than processed foods. They also contain antioxidants, which help fight disease. Summer is an ideal time to do this, as a wider variety of fresh fruits and vegetables are usually available.

Drink More Water

In our last issue of the Broadcaster, we talked about the importance of staying hydrated. As it turns out, appetite and thirst tend to diminish with age. That means you may not drink as much as you need to stay healthy. You also may be taking medications that increase dehydration risks. The best way to stay hydrated is to drink more water. Not a fan of water? Try adding fresh fruit slices or flavor packets to your water to make it more interesting. You can also replace sugary soda with flavored sparkling water, typically available in the same aisle at the grocery store.

Additional Tips:

Avocados are a super food and are high in fiber, potassium, and vitamin C. Try swapping in avocado for your breakfast or afternoon sandwich.

Oats are a great way to add fiber to your diet, and they are high in vitamins, minerals, and antioxidants.

If it’s hard to stand or walk, try standing and moving in a pool to increase your stamina.

Add fresh fruit or flavor packets to your water to make it more interesting.