By: Caroline Lobsinger
Getting healthy, regardless of age, boils down to the same things: nutrition, good hydration and physical activity.
Dr. Tessa Reinke, the primary care medical director at Bonner General Health in Sandpoint, said becoming and staying healthy for those 55 and over — or any age — is achievable for everyone.
Reinke said she thinks of five things as the pillars of health — good nutrition; physical activity; adequate, quality sleep; hydration; and human connection.
“Most important is having purpose, staying active and involved with others, prioritizing relationships, making healthy food choices and prioritizing sleep,” said Bonner General nurse practitioner Lynette McCanna.
Physical activity has four main categories: cardiovascular health or aerobic training, strength training, flexibility and balance, Reinke said, noting all four are needed for overall fitness.
“When we think about physical activity, we think about those four things as staying strong, and if you don’t adequately feed your body for the activity that you’re doing, you can’t build and you won’t be able to maintain your healthy body and bones,” she said. That means a balanced diet with plenty of fruits, vegetables, lean protein and polyunsaturated fats. Think plant-based fats. While recommendations vary by age and gender, Reinke said health professionals generally call for 150 minutes of moderate to vigorous physical activity per week. For some that may mean working out five times a week for 30 minutes while for others it’s three times a week for 50 minutes.
How that activity is broken up depends on each person and that person’s schedule.
“The moderate physical activity is a brisk walk,” Reinke said. “I typically will tell the people in my office, at an ambient, comfortable temperature outside, to be having that hairline bead of sweat. I want them to sweat doing whatever they’re doing and get their heart rate up so that they feel like their heart rate is high.”
The activity can be as simple and as low cost as going for a walk after dinner. Or downloading an app that outlines a training plan for going from being a couch potato to running in a 5K race. It can be an exercise class or dancing to your favorite music in the living room.
Love bike riding? Go for bike rides.
Reinke also recommends those who want to live healthier lives to find a community of people to get and stay motivated. Join an exercise class or a running club or partner with a friend.
Reinke’s first tip: Do something you’re going to continue to do. If you hate running, setting your sights on a marathon or running regime is not sustainable.
“The first thing is do something you’re going to be able to continue to do, that you want to do and you’re motivated to do whatever that’s going to be, getting yourself active and moving and is sustainable,” she said. “
Her second tip: Don’t get discouraged.
“The thing about muscle is that it takes time to develop and it’s hard,” Reinke said. “It requires grit and endurance to do, but ultimately, it’s extremely rewarding and the motivation of being able to do anything that you want to do is a helpful one.”
A third tip: Eat food that looks like what it is.
“The best advice I have ever gotten is to try and eat things that look like they came either from the ground or an animal rather than things that came out of a box, and that’s really simple and easy to explain to people,” Reinke said.
In other words, if it looks like an apple or lettuce or a piece of meat, it’s going to be more nutritious, whether it is something picked from the garden or purchased at a store in the off-season.
“Everyone’s talking about (genetically modified organisms) and growth hormones and things like that,” she said. “Well, that’s true but ultimately, any kind of tomato is better than a bag of Cheetos.”
To ensure adequate nutrition, supplements can be helpful, McCanna said. She recommends vitamin D 2000-5000 IU daily with calcium 1000-1200 milligrams daily in divided doses.
Multiple options exist for calcium in food choices and can be obtained not just from milk but from other dairy products such as high-protein yogurt, cottage cheese or hard cheese. Other options are kefir, a type of fermented milk consumed to aid in digestion, heart health and other benefits; green leafy vegetables such as kale, bok choy, and broccoli; sardines; chia seeds; almonds; and more.
While targeted at those 60 and older, health and fitness classes are open to all ages and are held throughout Idaho’s five northern counties.
Operated by the Panhandle Health District, the cost-free Fit and Fall Proof fall prevention exercise program is designed to build strength in older adults, so they fall less. Classes are open to individuals 60 years and older or anyone accompanying someone 60 years or older.
“The program provides seniors with moderate-intensity exercises taught by trained volunteers in a variety of locations throughout the five northern counties,” Panhandle Health District public information officer Katherine Hoyer said. “These classes focus on strength, flexibility, mobility and balance and not only provide functional fitness, but offer a social aspect as well.”
Class locations can be found online at panhandlehealthdistrict.org/seniorprograms/ exercise-classes.
In addition to Fit and Fall Proof exercise classes, the health district also offers diabetes prevention and management programs, nicotine cessation and a Senior Companions program.
Other great options to improve strength include weight-bearing activities or resistance training with bands or hands weights, McCanna said. Swimming and water aerobics are also a great way to stay active for those with arthritis.
For those who are starting from zero and are concerned about their overall health, talking to health care professionals can be helpful for finding the best place to start.
Also, Reinke said reputable health websites, such as the National Institutes for Health (nih.gov) and the Cleveland or Mayo Clinics (mayoclinic.org), also have a wealth of information on physical activity and guidelines.
This article was written for publication in the Bonner County Daily Bee on September 26, 2024. Photo by The Lit Up Life Photography of the annual Find Your Strength 5k Fundraiser.
