Healthy aging?

It sounds like a contradiction in terms. But for older Americans it means exercising and eating right _ plus a whole lot more. There are four keys to aging with style: physical fitness, social wellness, mental wellness and financial fitness.

Of those four, physical fitness is the key upon which the others turn, said Dr. Carmel Dyer, associate professor of medicine at Baylor College of Medicine in Houston, and director of the Harris County Hospital District Geriatrics Program.

"The fountain of youth truly is exercise," Dyer said.

Exercise increases your muscle mass, flexibility, energy levels and overall health and with the right exercises can help improve your balance and coordination, making it less likely you’ll fall and suffer a fracture.

It also helps you metabolize blood sugar better, decreasing your risk of diabetes. And it keeps your blood vessels open and dilated, which reduces your blood pressure.

It is recommend that you start exercising for at least 30 minutes three times a week, and add days as your fitness level increases.

Remember to start slow and work your way up to what is recommended.

Start off by setting small goals that you will have success with. This may include setting the goal of just exercising three times a week, or getting to a club or fitness center two to four times a week.

Once you have achieved success with the goal of getting to a facility and you are actively engaged in exercise when you are there, then you can look at increasing the time that you are engaged in physical activity. Go from 15 minutes to 20 minutes and build up to the goal of at least 30 minutes of active movement.

You should also look at your intensity while you are active. Listen to your body. If you feel like you are working too hard, slow down. If you feel as if you aren’t working hard enough, increase your efforts. A quick trick: If you can whistle while you are working, increase your efforts, if you can’t talk, slow down.

Good nutrition, including a diet low in saturated fats and containing five or more servings of fruits and vegetables each day, also is crucial to good health. A quick trick: If it has a label with words you can’t read on it _ don’t eat it. Which means that if you don’t understand the ingredients, then it probably isn’t good for you _ so don’t eat it.

And if you’re a smoker, quit _ it’s never too late.

Also remember that you should make lifestyle changes and not wholesale diet changes. Small lifestyle changes over time will be more beneficial to you and you will find more success in sticking with those changes if they are small and done over time. Wholesale changes can lead to ups and downs in your weight; think about the whole race and not just the start _ slow and steady wins the race.

Some healthy and helpful tips:

Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats such as Crisco, animal fats in meats and fats in dairy products).

Use nonstick vegetable oil cooking sprays instead of oils.

Buy lean cuts of meat, and eat fish, skinless chicken and turkey instead of beef.

Try low-fat snacks that have been baked instead of fried, such as pretzels.

Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

Try to limit how many sweets you eat.

Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).

Bake, broil, steam or grill foods instead of frying them.

Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads and grains).

Drink low-calorie beverages, such as unsweetened tea or diet soda.

Regular checkups with your physician are important for everyone, regardless of your age, gender or race.

It’s important for everyone to have a personal physician you can have a relationship with _ someone who knows you and your family and your risk factors. You should be proactive with your health screenings for conditions such as heart disease, diabetes and osteoporosis _ to name a few _ that could prolong life and make it more enjoyable.

Seniors should try to avoid unnecessary medications _ taking too many medications can lead to a drug interaction. Check with your physician to make sure you have a list of reasons for each medication.

Ask what you can do in place of the drugs. Can a change in diet or an increase in exercise supplant the need for some of the medications or prescription drugs?

Ask questions about what medications you are taking and why you are taking them. Exercise and small dietary changes can take the place of some medications.

Having good health and being physically fit also can help keep your mind clear and healthy. Just being active can go a long way to improving your attitude as you grow older. Seniors should exercise their minds by traveling, learning new skills, reading, researching new interests or developing a hobby.

A healthy social life also can help seniors stay mentally sharp, any type of activity is important because it keeps you more alert. When your social network starts to shrink, it becomes easy to get depressed. Many seniors stay socially active by contributing time to their communities through local volunteer groups, religious organizations or civic groups. They also can attend classes at local senior centers or community colleges. Experts also recommend staying in close contact with friends and family, writing or calling someone every day to be in touch.

Finally, remember that there are lots of ways to raise your heart rate during your regular day. Take the stairs instead of the elevator. Walk during a coffee break or lunch. Walk to work, or park at the end of the parking lot so you have to walk farther. Walk more briskly. Do housework at a quicker pace and more often (for example, vacuuming every day). Rake leaves, push the lawn mower or do other yard work. If you have to watch television, then exercise during the commercial breaks: walk up and down your stairs, do push-ups, do sit-ups, do jumping jacks _ just get active and have fun!

Kevin Harkness is general manager and director of health and fitness at HealthLinks @ FoxCare.