Nutrition & Exercise

January 2026

The new year brings lots of people with resolutions to make significant health changes! This could include dietary changes and more exercise.

These changes may not be as easy for older adults to make, so here are some ways older adults can improve their diet and exercise.

Remember to check with your doctor first to find out how you could improve your health!

Nutrition

Older adults need to eat more nutrient-dense foods with fewer calories, such as fruits and vegetables, whole grains, seafood, lean meats, poultry, beans, nuts, and seeds.

It is also crucial to drink 8-10 glasses of water daily, refraining from sugary beverages. Sodium, sugar, and harmful fats are all abundant in processed meals, increasing the risk of heart disease, diabetes, and older health problems.

Ways to Eat Healthier!

• Eat at least 5 servings of fruits and vegetables

  • Choose a variety of colors: green, purple, yellow, orange

• Choose fiber-rich whole grain bread, brown rice, and whole grain pasta

• Choose lean meats like chicken or turkey

• Eat heart-healthy fish (tuna, salmon, shrimp) twice a week

Exercise

According to a study, 28% of individuals aged 50 years or older in the US were not engaging in regular physical activity.

Additionally, the study found that physical inactivity was 30% more common among individuals with a chronic disease.

BUT physical activity can be safe and healthy for older adults — even if you have heart disease, diabetes, or arthritis!

Exercises such as tai chi, yoga, walking, and stretching can also help you control your weight, build your muscles and bones, and improve your balance, posture, and mood.

Aim for 150 minutes of physical activity per week, incorporate aerobic exercise, strength training, balance exercises, and flexibility exercises.