The best investment one can make is in their own personal health. Unfortunately, we often focus our time and resources on other things and neglect our own health and well-being. Healthy aging means making healthy lifestyle choices for a lifetime.

Although the concept of health is a complex issue, fitness and nutrition play an essential role. The natural consequence of aging is often loss of strength and mobility. The benefits of regular activity help minimize these losses. Exercise reduces the risk of cardiovascular disease and improves heart efficiency. It increases muscular strength and strengthens bones. For many, regular exercise reduces depression and anxiety.

Exercise is divided into three main categories. These include endurance, flexibility and strength activities. It is recommended that endurance-type activities such as walking and biking should be performed four to seven days a week. Flexibility activities like stretching and yoga should also be performed four to seven days a week. Strength activities such as weight training should be performed two to four days a week.

The essential message is to get active your way, every day. Accumulate at least 60 minutes of physical activity every day to stay healthy or improve your health. An hour of easy gardening or light walking is sufficient to reach your daily goal.

Getting started is easier than you think. Walk whenever you can, use the stairs instead of the elevator. Reduce periods of inactivity, like watching TV. Play actively with your kids and grandkids. Start with a 10-minute walk and gradually increase your time.

Nutrition also plays a key role in maintaining lifelong health. It’s important to enjoy a variety of foods. Emphasize cereals, grain products, vegetables and fruit. Choose lower fat dairy products and leaner meats. Limit salt, alcohol and caffeine consumption.

Canada’s healthy food guide recommends five to 12 servings of grain products, five to 10 servings of fruit and vegetables, two to four servings of milk products and two to three servings of meat products daily. One serving of grain products is equal to one slice of bread. A serving of fruit and vegetables is equal to a medium-sized apple.

Eating a variety of food provides the essential vitamins and nutrients for good health. A multiple vitamin supplement cannot replace healthy eating habits.

Eating well means following Canada’s food guide to healthy eating. The food guide can be found at www.hc-sc.gc.ca. Being active means making physical activity a part of your everyday life. For advice on better fitness or nutrition choices, please feel free to contact Dr. Taylor at 687-5592 or e-mail him at info@taylorchiro.ca.