Aging is an incredible journey filled with opportunities to learn more about ourselves and the world around us, immerse ourselves in new experiences, and care for our well-being. As we move through our 40s, 50s, 60s, and beyond, prioritizing our health becomes increasingly important. A personalized wellness routine can be your key to maintaining energy, staying healthy, and living life to the fullest. Whether you're just beginning to focus on your health or looking to refine your existing habits, creating a plan tailored to your needs can make all the difference. Let's explore how you can create a wellness routine that supports healthy aging and helps you thrive every day!
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Building a Wellness Routine: 7 Easy Steps
The human body may be complicated, but creating a wellness routine doesn't have to be. Here are seven easy steps to help you get started on your journey to healthier living.
1. Mindful Morning Rituals
Starting your day with mindfulness practices can set a positive tone for the rest of the day. Consider incorporating activities like stretching, journaling, meditation, or yoga into your morning routine. These practices can help you cultivate a sense of calm and balance, which are big components of mental well-being and stress management. Studies have even shown that mindfulness and focusing on the present can help with anxiety, depression, and overall health.1
2. Physical Activity
Regular exercise can help us maintain strength, flexibility, and balance as we age. Cardiovascular exercise is a great component of any daily routine, and low-impact exercises such as walking, swimming, and yoga are excellent options for older individuals. Since regular exercise should be part of most wellness plans, it’s essential to find activities you actually enjoy! Try out different exercises to find something you will find joy in sticking with, and make sure to always consult with a doctor or physical therapist to create a safe and effective exercise plan that meets your individual needs.
3. Focus on Nutrient-Rich Foods
A balanced diet is a vital aspect of optimal health, especially as dietary needs can change with age. Incorporating essential nutrients like calcium, vitamin D, and omega-3 fatty acids into your meals can aid in maintaining your overall wellness. Consider adding a variety of colorful fruits and vegetables to your diet to ensure you're getting a wide range of vitamins and minerals. Whole grains, lean proteins, and healthy fats should also be staples in your meals.
To help you get started, download our FREE Heart Healthy Mediterranean Cookbook for delicious and nutritious recipe ideas.
4. Consider Adding Supplements & Remember Your Medications
As we age, some vital nutrients may become harder to absorb from food alone. Adding supplements can help you feel more empowered about your overall health. For example, taking a daily Kaneka Ubiquinol® supplement, which supports the production of cellular energy that powers our body while protecting against oxidative stress with its potent antioxidant effect, can help you feel confident that you’re doing something positive to support your cellular wellness. Consulting with a doctor or registered dietitian can help determine if specific supplements are beneficial for your individual needs.
Mental health is also a key aspect of wellness, which can be impacted by the changes that come with aging. Some doctors may prescribe medications like antidepressants to help with depression and balance the mind. However, if your doctor prescribes medication, be sure to tell your provider which supplements you are taking. Whenever medications, including antidepressants, are taken, it’s important to understand how they might interact with supplements. Fortunately, Ubiquinol and CoQ10 can generally be taken with a variety of medications, including antidepressants. However, due to its structural similarity with Vitamin K, which can interfere with blood-thinners, if you are taking a blood-thinning medication, such as warfarin, talk to your doctor before using a Ubiquinol or CoQ10 supplement. And, whenever taking medication, always tell your prescribing doctor or healthcare provider about all supplements you are using to ensure there are no known interactions or contraindications and they can be used together safely.
5. Maintain Hydration
Water is one of your body’s best friends — comprising 50% to 70% of your body weight. Every part of your body, from your organs all the way down to your individual cells, needs water to function properly.2 Aim to drink plenty of water throughout the day, and consider turning hydration into a mindful practice. By taking a moment to focus on drinking water regularly, you can turn a simple act into an intentional routine that supports your well-being. Keep a water bottle handy, set reminders, and enjoy herbal teas and other non-sugary drinks to stay hydrated and maintain proper bodily functions.
Meet your hydration goals — 5 Ways to Drink More Water Every Day
6. Wind Down With an Evening Routine
Evenings offer a perfect opportunity to focus on self-care and relaxation. Creating a calming evening routine can help you unwind and prepare for a restful night’s sleep. Plan relaxing experiences such as reading a good book, taking a warm bubble bath, listening to your favorite podcast, practicing deep breathing exercises, or enjoying a nice cup of herbal tea. These practices can turn your evenings into a special time dedicated toward nurturing your well-being.
7. Get 8 Hours of Sleep
Quality sleep is essential for both physical and mental health. Experts recommend that healthy adults sleep between 7 and 9 hours per night.3 Improve your sleep by maintaining a regular sleep schedule and creating a relaxing bedtime routine. Simple changes like reducing screen time before bed and keeping your bedroom cool and dark can help make a big difference in the quality of sleep you achieve.
Winding down? Check out these 3 Breathing Exercises for Better Sleep.
Personalizing Your Routine
Your wellness routine, like anything in your life, should be tailored to your individual needs and limitations. Listening to your body and making adjustments as needed is paramount for long-term success.
Listen to Your Body
Everyone's body is unique, and what works for one person may not work for another. Pay attention to how your body responds to different activities and dietary changes, and adjust your routine accordingly. Consulting with a doctor or physical therapist can provide valuable insights and help create a safe, effective plan that meets your specific requirements.
Start Small, Build Gradually
Begin with small, manageable changes and gradually build on them to create a sustainable routine. For example, our Get Moving Walking Plan for Beginners is a great way to start small and gradually increase your activity level over time.
Celebrate Your Achievements
Anything worth doing is worth celebrating! Tracking your progress and reveling in milestone completion can help keep you motivated and make sure you don’t get discouraged on the road to your wellness goals. Celebrations can be big or small — maybe it’s a healthy picnic, a mocktail party, a date night, or a showing of that new movie you’ve been waiting to see. Remember to make your wellness journey a fun and fulfilling experience!
Embrace Your Journey to Wellness
Preventative healthcare and healthy aging habits can sometimes feel overwhelming — but with a personalized wellness routine and a few steps in the right direction, you can help yourself along a beautiful journey through the latter half of adulthood. Whether it’s through incorporating morning rituals, staying active, eating nutrient-rich foods, or practicing self-care in the evenings, each step you take brings you closer to a vibrant, balanced life. Join us in our Healthy Heart Challenge and sign up for our newsletter to continue receiving tips and resources that support your journey to wellness. Remember, it's never too late to start thriving!
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References
1. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health#:~:text=Health%20Benefits%20of%20Mindfulness,blood%20pressure%20and%20improve%20sleep.
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
3. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep#:~:text=Experts%20recommend%20that%20adults%20sleep,or%20more%20hours%20a%20night.
