Frequently Asked Questions About Healthy Aging
How much protein do I really need as a senior?
Protein needs generally increase with age to help preserve muscle mass. While the general recommendation is 0.8 grams of protein per kilogram of body weight, many experts on aging suggest that older adults should aim for 1.0 to 1.2 grams per kilogram. For a 150-pound (68 kg) person, this would be about 68 to 82 grams of protein per day. It’s best to spread this intake throughout the day. Always consult your doctor for personalized advice.
Are frozen vegetables and fruits just as healthy as fresh?
Yes, absolutely! Frozen produce is often flash-frozen at its peak of ripeness, which locks in nutrients. In some cases, it can even be more nutrient-dense than fresh produce that has traveled a long distance and sat on a shelf for days. They are a convenient and cost-effective way to ensure you’re getting your daily dose of vitamins and minerals.
How much exercise should I aim for each week?
The general guidelines for older adults recommend at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity activity per week. Additionally, aim for muscle-strengthening activities on 2 or more days a week that work all major muscle groups. Balance exercises are also highly recommended. The most important thing is to start where you are and be consistent.
I have arthritis. What kind of exercise is safe for me?
Low-impact exercises are your best friend. Activities like swimming, water aerobics, cycling on a stationary bike, and tai chi are excellent because they don’t put a lot of stress on your joints. Strength training is also important to support the joints, but be sure to use proper form. A physical therapist can design a safe and effective program for you.
What’s the single most important thing I can do for healthy aging?
While all three pillars—diet, exercise, and mindset—are crucial, the most important thing is to simply stay engaged and consistent. Choose one small, positive change you can make this week and stick with it. Consistency is far more powerful than short bursts of intense effort. Whether it’s a daily 10-minute walk or adding a vegetable to every dinner, small, consistent steps build the foundation for lasting health and longevity.
