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Nutrition and Exercise Tips for Older Adults


middle aged woman in neon workout gear with bike on a trail

As you age your calorie and nutritional needs change. Thus, your body will need more of certain vitamins and minerals when you’re over 50 than it did previously. In addition to eating right, older adults need a certain amount of exercise to promote bone health and density and cognitive function. If you’re an older adult, take care of your health with these diet and exercise guidelines.

Eating a Balanced Diet Over 50

When it comes to nutrition for adults over 50, it’s important to consume nutritionally dense foods from a variety of categories. For example, whole grains or enriched breads and cereals can provide a good source of fiber, vitamins and minerals. Different colored fruits and vegetables can also provide a range of nutrients, including vitamins A, C and K, as well as fiber and antioxidants. Low-fat dairy foods, such as milk, cheese and yogurt, are good sources of calcium and vitamin D.1,2

Bone Health and Exercise

Over time, minerals in your bones decrease. Ensuring your diet includes calcium and vitamin D is important to maintaining bone health.1

Weight-bearing exercise, such as walking and weight training, is also key to improving and maintaining bone health as you get older. The NHS recommends that older adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, as well as muscle-strengthening activities on two or more days per week. Weight-bearing exercises, such as walking and weight training, are particularly important for improving and maintaining bone health.3 Alternate this with aerobic exercise to obtain the overall health benefits of a balanced diet and fitness routine.

What else does your body need more of now?

Fiber for heart health, water for overall well-being, and a multivitamin supplement to help close your nutritional gaps.

A healthy diet and regular exercise are key to maintaining overall well-being as you age. By choosing nutrient-dense foods, engaging in regular physical activity, and supplementing your diet with the right vitamins, you can ensure that your body gets everything it needs to stay strong and feel great.

Consult your doctor before engaging in any diet or exercise program.

Source Citations:

  1. Nutrition for Older Adults. MedlinePlus. Accessed 11/4/23.
  2. Dietary Supplements for Older Adults. National Institute on Aging. Accessed 11/2/23.
  3. Physical activity guidelines for older adults. NHS. Accessed 11/2/23.
young woman leaning on bike and smiling

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