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Aging, a word most of us dread to hear because it is often associated with the many changes in life. Whether it be physical, emotional, or social changes, coping with it is very difficult no matter how old you are.

On the other hand, healthy aging means continually reinventing yourself as you pass through landmark ages of 60, 70, 80, and even 90 or a hundred years old. It means finding new things to enjoy, learning to adapt to change, and staying physically, mentally, and socially active to your community and loved ones.

According to a study by the Philippine Statistics Authority (PSA), the Philippines tallies over 8 million senior citizens accounting for 8 percent of the total population in 2019 -- with more female senior citizens than males.

However, with age, people naturally become more prone to illnesses that may lead to other complications and more seriously, death.

“Mahirap tumanda ng maraming sakit,” says Dr. Shelley Dela Vega, Director of the Insititute of Aging at the National Institute of Health of the University of the Philippines Manila.

“Alam natin na ang Pilipinas ay tumatanda na bilang bansa at dumarami na ang ating mga senior citizen.

“'Pag tumatanda ang isang tao, maaring patong patong ang sakit niya.”

That's why in The Healthy Juan, Rocco Nacino breaks down the three factors that influence healthy aging to improve and maintain our health and function as we get older.

Get Moving

We love it and we hate it. But regardless of your personal feelings towards exercise, physical activity is good for you -- period.

In fact, exercise and physical activity are considered the foundation of almost every healthy aging program because scientific evidence suggests that people who exercise daily not only live longer, they live better.

As advised by Dr. Dela Vega, “Dapat hindi lamang tayo nakaupo buong araw na walang ginagawa.

“Dapat naglalakad three times a week for 30 minutes, at least at samahan niyo na rin ito ng weights. Hindi naman kailangan 'yung sobrang body building na mabibigat pero dapat patigasin din 'yung ating mga muscle 'pag tanda.”

Aside from looking physically fit, engaging in exercise help alleviate stress and helps form healthy new veins especially for those who underwent cardiovascular surgery.

She said, “'Yung page-ehersisyo, nagagawang magkaroon ng mga bagong ugat na healthy sa paligid ng mga lugar na barado.

“Ganun din 'yung mga muscle at saka ng mga buto tumitigas. 'Yung pag-iisip ng tao ay lumalakas din at nagiging healthy 'pag siya ay patuloy na nag-e-exercise.”

Eating healthy food

Food has also been shown to be an important part of how people age.

We all know that being obese can lead to many health problems like type 2 diabetes, high blood pressure, heart disease, stroke, and osteoarthritis, so it's important to make it a habit to make better food choices as you grow older.

“Ngayon na bata pa lang tayo, dapat 'yung kinakain natin ay mahusay at balanse,” shares Dr. Dela Vega.

“Dapat may gulay, may prutas, may isda, konting karne, at maraming tubig. 'Yun 'yung nakakatulong sa healthy aging na nakatuon sa proper nutrition.”

Participate in activities you enjoy

Engaging in your favorite activities is not only fun but it's actually also good for your health.

According to Dr. Dela Vega, studies have shown that people who are sociable, generous, and goal-oriented report higher levels of happiness and lower levels of stress than other people.

“Importante 'yung may connectedness sa ating kapaligiran, sa pamilya natin, at sa lahat ng nakakasalamuha natin sa kommunidad.

“If you can, sumama ka sa baranggay 'pag may Zumba or other dance activities, at siyempre sa iyong pagtanda, ipagpatuloy mong gawin 'yung mga gusto mong gawin.

“Humanap ka ng hobby at humanap ka ng bago mong mapag-aaralan cause it helps with aging.”

For more information on healthy aging, check out more tips from The Healthy Juan:

The Healthy Juan: The 4S strategy in preventing dengue fever

'The Healthy Juan's' guide to clean, healthy, drinking water