Healthy Aging in Sunny San Diego

If you do it right, retirement is just the beginning. The expectation that a person is simply supposed to ride off into the sunset after clocking out for the last time at the office is outdated! Today's seniors are thriving. In fact, many are discovering they finally have time to enjoy the activities and hobbies they put off when they were busily engaged in having careers or raising families. Thriving seniors know that the secret to staying happy in retirement is staying healthy in retirement. If you've chosen beautiful San Diego as home for your golden years, you have so many great resources available! Start making a plan with help from this list of exercise programs, healthy eating tips, and wellness resources for seniors right here in San Diego.

Our dietary needs change with age. As a senior, a healthy, well-rounded diet is one of your best defenses. According to information shared by the National Library of Medicine, it's important for seniors to prioritize nutrient-rich foods that don't pack in unnecessary calories. This can look like whole grains, fruits and vegetables with tons of bright colors, low-fat dairy, lean meat, seafood, poultry, eggs, nuts, seeds, and beans. Hydration is also important. One concern is that people lose their sense of thirst as they age. If you aren't diligent about getting those sips in, you could be at risk for dehydration.

Medications and changes in metabolism can impact appetite as we age. If you've noticed a decrease in appetite, consider working with a dietician to ensure you're getting adequate nutrition. While you want to make sure you're getting enough calories and fat, it's also important to keep cholesterol levels in check. 

Seniors living in San Diego get to enjoy nearly 365 days of sunshine and pleasant temperatures per year! That's a big advantage when you consider the benefits of staying active. The Centers for Disease Control (CDC) shares that adults over age 65 should be getting in at least 150 minutes of moderate-intensity exercise per week. For most seniors, the best way to do this is to get in 30 minutes of exercise five days a week. The CDC also says that seniors can swap 150 minutes of lighter exercise for 75 minutes at vigorous intensity. Use your judgement based on your health history and energy levels to decide what's right for you. Here are some ways to get your movements in:

• Go on daily walks with friends, family, or a caregiver.
• Swim at the local pool to enjoy a low-resistance workout.
• Use bands for resistance to build strength and muscle without the need to deal with weights or complicated equipment.
• Take a local yoga class. There's even a version of yoga called chair yoga that is ideal for seniors. This gentler form of yoga is perfect for people with limited mobility because you can stay seated using a chair for balance while still carrying out the basic movements of yoga.
• Join a local pickleball club.
• Try cycling at the gym for a great way to stay balanced while moving.

Any of these options will help you to improve strength and flexibility. Working out daily may also help to reduce your risk for falls because you're strengthening joints and promoting balance. Of course, the mood boost you'll get from working out may be all the motivation you need. Did you know that research shows that 16 weeks of exercise training has been shown to help significantly reduce depression in the elderly? 

There are tons of resources for healthy living in the San Diego area that cater to the unique needs of seniors! Whether you need assistance with daily living or you simply want to find fun activities, there are many options waiting for you in the community. Here's a rundown of the most useful wellness resources for San Diego's seniors:

• Local Walking Groups: Walking groups provide companionship and motivation! Here in San Diego County, there are more than 20 different walking groups scattered throughout different neighborhoods and communities. This official list of Walking Groups in San Diego will help you find the closest one to you!
• Meals and Senior Dining: If you need some help with nutritional support, San Diego County's Aging & Independence Services (AIS) department contracts with several nutrition centers to provide hot, nutritious lunches during the week for adults in the community aged 60 and older.
• YMCA of San Diego: Y Active Adults is a special program for San Diego residents aged 55 and up. Members enjoy classes and activities geared to stimulate seniors with activities that promote physical, mental, and social well-being. This is a great setting to connect with members of the community in the same age group.
• Oasis San Diego: Oasis is a public 501(c)3 charity that's focused on providing unique educational programs for adults aged 50 and over who want to continue to learn and be productive throughout life. Membership is 100% free the moment you turn 50! Members can sign up for lectures, classes, discussion groups, field trips, and performances. Courses offered for members cover computers and technology, ballet, line dancing, chair fitness, health and wellness, aromatherapy, theatre and music, personal development, business, legal, finance, history, and religion.

 There are so many ways to stay active and engaged as a senior in San Diego! Whether you're managing life at home or enjoying community living at a San Diego assisted-living facility, staying active is always important. What new activity will you add to your schedule to make the most of your retirement era?