Elderly health is an ongoing process of optimizing opportunities and abilities to maintain and improve physical and mental health, independence, and quality of life throughout the lifespan to achieve healthy aging.
A healthy elderly person is an empowered individual who is able to adapt to physical, mental, social, financial, and spiritual changes, as well as to their social environment.
Geriatric syndrome refers to a group of common health conditions in older adults. There are 14 types of functional decline often experienced by the elderly, including:
Reduced Mobility: This may result from decreased physical function due to inactivity or underlying illness.
Falls and Bone Fractures: Changes in gait and balance increase the risk of falls and fractures.
Urinary Incontinence: Inability to control urination, leading to unintentional urine leakage.
Infections: Weakened immune systems and underlying conditions make infections more common.
Sensory Impairment: Aging can affect hearing, vision, and the sense of smell.
Malnutrition: Caused by low energy and protein intake, metabolic issues, psychological challenges, and financial problems.
Medical Treatment-Related Problems: Such as overuse, prolonged use, or high doses of medications.
Sleep Disorders: Trouble falling or staying asleep, frequent urination at night, and disrupted sleep patterns.
Cognitive Decline: Decreasing intellectual capacity can lead to dementia.
Social Isolation: Often due to psychological factors, some elderly people withdraw from their surroundings.
Constipation: Often caused by slower intestinal movement (peristalsis).
Weakened Immune Function: Makes the elderly more vulnerable to infections.
Sexual Dysfunction: Commonly affects older men, including erectile dysfunction and difficulty maintaining erections.
Reduced Financial Capacity: Lower income limits access to healthcare services and daily necessities.
1. Eat Plenty of Vegetables and Fruits
Vegetables and fruits are rich in vitamins, minerals, and fiber.
They can be eaten whole or consumed as juice.
Choose ripe fruits and avoid sugary or packaged juices.
2. Consume Calcium-Rich Foods Like Fish and Dairy
Prioritize calcium-rich foods such as fish, milk, cheese, yogurt, and butter.
Low-fat dairy is recommended.
3. Increase Fiber Intake
Adequate fiber supports digestive health.
Eat fiber-rich carbohydrates like brown rice, oatmeal, and whole wheat bread.
Add fiber-rich fruits and vegetables to meals.
4. Limit High-Sodium Foods
Reduce salt intake to manage blood pressure.
Avoid salty foods like sausages, salted fish, preserved fruits and vegetables, beef jerky, salted eggs, and dry pastries.
5. Stay Hydrated
Water is essential for metabolism.
Aim to drink 6–8 glasses (1.5–2 liters) of water per day.
6. Stay Physically Active
Physical activity supports balanced nutrition and improves appetite.
It enhances muscle flexibility, heart health, and overall fitness.
7. Limit Sugar, Salt, and Fat
Excessive intake increases the risk of hypertension, stroke, heart disease, cancer, diabetes, and gout.
Avoid offal, processed meats (sausages, nuggets), and snacks like melinjo chips.
Choose healthy fats like red meat (beef, lamb), nuts, seeds, avocados, and fish.
Recommended daily limits: Sugar – max 4 tablespoons, Salt – max 1 teaspoon, Fat/Oil – max 5 tablespoons.
A. Walking
A simple, effective exercise to improve stamina, burn excess calories, and strengthen the heart.
B. Cycling
Great for bone and joint strength and cardiovascular health. Always use protective gear.
C. Dancing
Dancing to music can be fun and helps maintain fitness and body balance.
D. Swimming
One of the best physical activities for seniors. Improves muscle and joint strength, circulation, and heart-lung-brain health.
a. Flexibility Training
Helps maximize joint range of motion. Includes stretching of the neck, shoulders, arms, back, hips, and legs.
b. Balance Exercises
Maintains balance and reduces fall risk. Try standing on one leg or walking on tiptoe.
c. Strength Training
Builds muscle strength and endurance, especially in those with sarcopenia (muscle loss). Use light dumbbells (0.5–5 kg), water bottles, or bodyweight.
Examples of Strength Exercises:
d. Sit-to-Stand Exercise:
Sit on a chair, move forward to the edge, lean forward with hands on knees, then stand up and sit back down. Repeat 5 times. This strengthens the major leg muscles.
e. Squats:
Stand with feet shoulder-width apart, keep the back straight, push hips back, and lower the body as if sitting. Rise back up. If needed, a helper can support from the front.
f. Wall Push-Ups:
Stand three feet from a wall, hands at shoulder height. Lower body toward the wall and push back. Helps build chest, shoulder, and upper arm strength.
g. Calf Raises:
Stand upright, lift both heels off the floor (tiptoe), then slowly lower them. Hold onto a chair for support. This trains the calf muscles important for walking and running.
h. Biceps Curls:
Stand with feet shoulder-width apart, hold a dumbbell in each hand. With palms facing forward, bend elbows to lift weights toward shoulders, then lower. Focus on controlled movement and full arm extension to build upper arm strength.
