Seven Steps to a Healthier You: A Guide for Seniors


It’s not easy getting old, and sometimes we need a little head start. We know you want the best for yourself and your loved ones, and we’re here to help. The next time you’re at the grocery store, please think about what a healthy-looking person is really behind the food. Here are seven steps you can take to a healthier you from someone who’s been in your shoes before.


Make a list of things you can do to take care of yourself.

The first step to living a healthier life is to list the things you can do to take care of yourself. Write down what you enjoy doing and what might be a priority to your healthy living. It can be hard to remember everything you’re supposed to do daily as a caregiver, an older adult or a person with a chronic health condition. Making a list is a great way to keep track of your daily tasks and live a more active life.


Get a doctor’s appointment.

If you haven’t seen a doctor in a while, it’s time to schedule a visit. Asking your doctor about your overall health and how to stay fit and healthy is a great first step. If you need any prescription medications, make sure you bring your list because you don’t want to forget anything as you leave the office.


Before you leave, make sure you have these questions ready:

  • Where is the nearest emergency room?
  • What’s the closest urgent care facility?
  • How many days a week does your office see emergencies?
  • How long is the wait time?
  • What’s the phone number and address of your local hospital?


You don’t want to waste any time figuring out these details if you’re rushed to see a doctor. Whether you’re seeing your primary care physician, specialist or OB/GYN, note how long the appointment takes. You want to leave with plenty of time to get back to your life and manage any concerns you might have.


Drink plenty of water.

Start your day off with a glass of water or hot tea to hydrate before eating breakfast. This will help avoid overeating later in the day. When eating at dinner parties, sip water between bites—and forget about seconds if you’re already full.


Eat five servings of fruits and vegetables every day.

The Centers for Disease Control and Prevention (CDC) recommends that adults eat at least five servings of fruits and vegetables every day. This sounds easy, but how do you make sure you’re eating enough? Here are some suggestions that will help you get started.

  • Chew more, eat less. Who says you have to have a full meal to have a healthy snack? Chew your food slowly and count how many times you chew each bite. Try not to swallow until you’ve chewed each bite at least 10 times. The more times you chew your food, the better your body will receive the vital nutrients from your food.
  • Establish a routine. Eat breakfast at the same time each day, for example, 10 a.m. Breakfast is the most important meal of the day. It provides a jump start for a productive day and keeps your energy levels steady until dinnertime.


Use proper posture while sitting & standing.

Take care of the way you sit and stand. If you’re like most people, everything feels fine when you’re seated or standing up. However, according to the American Chiropractic Association (ACA), improper posture is responsible for up to 80 percent of Americans’ back pain 

  • How to use proper posture and ergonomics:


Here at Vivante Living, we understand living a healthy life is essential to maintaining the quality of life for your older loved ones. We want to ensure you’re on the right track, so we’re answering your questions about proper posture and ergonomics. Frequent sitting throughout the day can put a lot of stress on your spine and joints, which can lead to back pain or even a herniated disc. If you have back pain, the key is to find ways to avoid it from escalating. Using proper posture and ergonomics can help you avoid straining your back and feeling uncomfortable throughout the day. You may not always have a set schedule throughout the day, but that does not mean that your body should be slouching or in uncomfortable positions throughout the day.


Exercise at least 30 minutes every day.

If you’re a senior, staying in shape is a must. It helps you remain independent and in good health and can even prevent or delay the onset of serious diseases such as diabetes and heart disease.


Do it – If you’re a senior, a regular exercise program can help improve your strength, balance and overall health. It’s also an essential part of managing your weight, which can help stave off or even prevent serious health problems such as diabetes and heart disease. Exercising regularly will help keep your bones strong and your muscles limber, so you can get around more easily and maintain an active lifestyle


Lose weight gradually.

You can’t change your body overnight, but you can change it gradually. Most of the time, you’ll be losing weight without even noticing it, so you won’t feel like you’re giving up everything.

  1. Learn to read labels. Know how many calories are in your food before you eat it. You can find out by reading the nutrition label.
  2. Make sure that your meals are balanced. This means that they contain the right amount of protein, carbohydrates, and fat—and that you don’t eat too much of just one type of food. Once you know how many calories you need each day, make a meal plan for the week and stick to it.
  3. Keep track of how much physical activity you do each week. The more active you are, the more weight you’ll lose. Aim to do some physical activity for at least 30 minutes most days of the week.



By following these steps, you’ll be doing all of your body good and getting the most out of life for your senior years.