Today's seniors often experience healthier, more satisfying and longer lives than their parents and grandparents did. Drop by any health club and you'll see plenty of people over 50 exercising. If you look around our Island, it's easy to find seniors playing golf or tennis, volunteering for non-profit organisations, joining walking clubs, signing up for classes, going dancing and getting the most out of life.“Keeping physically active and maintaining a healthy weight are two of the best things anyone over 50 can do for both physical and mental well being,” says Dr Kathy Michelmore, a Bermuda Hospitals Board (BHB) physician. “Lack of physical activity is a major contributor to health problems as people age. A sedentary lifestyle is a major risk factor for obesity, diabetes, high blood pressure and cardiovascular disease.”Regular exercise doesn't just benefit your physical health but your mental and emotional health as well. Exercise can reduce anxiety and improve your mood. Most people should be aiming to exercise for 30 minutes, five days a week. If you haven't been exercising regularly, you should talk to your doctor about how to build up your physical activity safely.Being active doesn't just mean exercising. It also means participating in activities, connecting with others and learning new skills. Many seniors may still be employed in full or part-time work, but sometimes social interaction can decrease after retirement. Volunteering for charities or taking adult education classes provide opportunities to expand knowledge, experience new things and meet people.Dr David Harries, BHB Chief of Geriatrics, Rehabilitation and Palliative Care, agrees that keeping fit and active physically and mentally are the best investments for good health in older age that anyone can make.“Volunteering is an excellent way for seniors to remain involved in community life and engage in social interaction, both of which contribute to good mental health,” Dr Harries says. “Getting out of the house, spending time with others and undertaking charitable work can also help cognitive function. And volunteering gives us a sense of satisfaction and fulfilment, things that can be missing when people retire after decades of employment.”Shirley Perinchief has been volunteering two days a week at the hospital for the past several years. She helps out in the sterile processing department, an area that prepares supplies for the operating room.“I love volunteering at the hospital,” Ms Perinchief says. “It enhances my lifestyle and makes me feel like I have accomplished something worthwhile. It's a very rewarding experience for me.”Seniors who spend time with friends and have loving family relationships also do better both physically and mentally.“Isolation and loneliness can contribute to feelings of depression,” Dr Harries explains. “Making new friends can be a challenge as we grow older but connecting with others plays an important role in remaining fit and happy. Retirement can also open opportunities for spending quality time with relatives.”Another way to remain fit and healthy is to make sure you receive proper nutrition. “Eating a well-balanced diet rich in fruits and vegetables is key to good health for everyone regardless of age, and will help to maintain your weight in a healthy range,” Dr Michelmore points out. “Your diet should also be low in fat, sugar and sodium but should be rich in calcium and fibre.”Calcium can be an important factor in preventing bone conditions such as osteoporosis. Post-menopausal women are at particular risk of bone thinning and should discuss the need for bone density scanning with their physician. High sodium intake is a major contributor to high blood pressure, and seniors should be careful not to add salt to food or when cooking, and to seek low-sodium versions of processed foods.Fibre is beneficial in maintaining good digestive health and high fibre diets may reduce the risk of bowel cancer. Ensuring adequate fluid intake will prevent dehydration. Eight glasses of water per day is the average recommendation, but this may vary depending on an individual's medical conditions.“When a person has a chronic illness such as hypertension, diabetes or cardiac disease, it is incredibly important to eat well and be physically active,” advises Dr Michelmore “Diet and exercise can have powerful effects on lowering blood pressure and cholesterol. Stopping smoking and reducing alcohol intake are also key factors in reducing complications from these chronic illnesses.”Getting older does mean that it becomes more important to see your doctor for regular check-ups, even if you feel healthy and well.“Regular examinations provide the opportunity to screen for many problems which may not have obvious symptoms in the early stages,” concludes Dr Michelmore. “Monitoring of blood pressure, blood sugar and cholesterol allows for early intervention with lifestyle measures and then drug therapy if necessary. If treated early and effectively, we can reduce the risk of diabetes, heart attacks and stroke.”Being a senior no longer means giving up what we love doing in life or limiting how we participate. Remaining active, eating well, exercising, learning about new things, engaging with others and being proactive about your healthcare all contribute to leading longer, healthier and more fulfilling lives.See you on the golf course.... Submitted by Bermuda Hospitals Board (BHB)