The Best Fitness & Diet Program for Seniors

A poor diet and sedentary lifestyle can accelerate the aging process among older adults. That’s why it’s so important for seniors to follow age-appropriate exercise and nutrition guidelines to remain active and healthy. The best fitness and diet program for seniors accommodates aging changes in practical ways you can start implementing today. Four types of exercise will help you get -- and stay -- in shape.

Signs of Aging in Seniors

• Aging changes can be slowed.

  Many seniors are all too familiar with the signs of aging. These tend to show up first in bone, joint and muscle changes. Bones get fragile as they lose density. The cartilage cushioning joints thins and leads to the pain of osteoarthritis. Joints stiffen and lose flexibility as ligaments and tendons lose elasticity. Muscles lose mass and strength -- a process accelerated by inactivity. That's why the best senior fitness program will help slow, or reverse, such physical changes by addressing all four aspects of fitness including endurance, muscular, flexibility and balance. Even though most older adults think doing one kind of exercise is enough, the New York City Department for the Aging disagrees. They've developed a senior center fitness program that combines four exercise components, with an additional relaxation element. The National Institute on Aging offers a similar plan for individuals.

Variety of Exercises Best for Seniors

• Videos can help get those stretches right.

  The NIA's Go4Life fitness plan was created to help older adults prepare, start and maintain a combination exercise program. In addition to offering exercise safety guidelines for older adults, the Go4life fitness program provides resources including an evidence-based exercise guide, motivational tips and an exercise video. Participants in the program can use an interactive website for guidance and support. For instance, you can download an audio exercise guide, plan your exercise routine using interactive tools and track your progress.

Varied Diet Best for Seniors

• You don't have to feel hungry.

  Combination exercise is vital for senior health, and a senior-specific diet program is too. According to the Academy of Nutrition and Dietetics, aging changes in the body boost the need for certain key nutrients: Seniors require extra calcium and vitamin D, for example, to keep their bones healthy. Older adults also need more vitamin B12, potassium, fiber, and heart-healthy polyunsaturated and monounsaturated fats to help prevent heart disease, excess weight gain and Type 2 diabetes..

  Bulking up on these nutrients and eating right doesn't have to be complicated for seniors. The Academy of Nutrition and Dietetics advises aging adults to focus on variety, selecting nutrient-dense foods from each of the five food groups. These groups include vegetables, fruits, grains, dairy and protein foods. Since the protein needs of older adults increase as they age, it's particularly important for you to get enough lean meat, poultry, fish, beans, eggs and nuts. You should also eat dairy foods that are low-fat or fat-free.

Foods to Avoid

• According to the Academy of Nutrition and Dietetics, it's best to avoid adding extra sugar or salt to foods, and advises you to stay away from saturated fats, trans fats, and cholesterol. Less salt can make food taste bland, but you can get creative using herbs and spices to flavor your food instead. If you want to try a salt substitute, be aware many contain high levels of potassium chloride – a risky substance if you have diabetes, kidney disease, or other specific medical conditions. Check first with your doctor or registered dietitian if you want to try a salt substitute or change your diet. And remember to get your doctor's permission before starting an exercise program, particularly if you're sedentary or have a chronic medical condition.