Health strategies for adults over 60: nutrition and exercise

Maintaining health and independence after age 60 requires a combination of targeted nutrition and diverse physical activity. Experts emphasize that while older adults may require fewer calories, they must prioritize sufficient intake of proteins, vitamins, and minerals to combat sarcopenia—the progressive loss of muscle mass.

Recommended foods for energy and muscle preservation include sweet potatoes for carbohydrates and potassium, eggs for high-quality protein and vitamin B12, Greek yogurt for calcium and protein, and various fruits and seeds. Protein-rich sources such as salmon, chicken, legumes, and nuts are also highlighted as essential for maintaining strength and reducing the risk of falls.

Physical activity should be multicomponent, combining aerobic exercises like walking, swimming, or cycling with strength training. Aerobic activity helps cardiovascular health, while strength training is crucial for preserving fast-twitch muscle fibers. Additionally, low-impact practices like yoga are recommended to improve balance, flexibility, and joint mobility, which are vital for preventing injuries and maintaining daily autonomy.