[3 MIN READ]
In this article:
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The 73 million baby boomers born between 1946 and 1964 are growing older and facing a wide range of health challenges often associated with aging.
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Regular exercise and good nutrition are key health safeguards for baby boomer health. They maintain and enhance heart health, improve strength and balance and help preserve brain function.
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An expert from Swedish offers tips for baby boomers who want to make healthy changes.
Did your first telephone have a rotary dial? Was a phonebook kept near it for easy reference?
Do reruns of “I Love Lucy” or “The Twilight Zone” bring back fond memories of your first television? Were you the one family member who could adjust the antennae to focus the slightly blurry black-and-white images?
Can you use a VCR, write a check and heat a TV dinner without a microwave?
If so, you're likely part of the baby boomer generation, born between 1946 and 1964. And you have lots of company.
The United States Census Bureau estimates that 73 million people are baby boomers. By 2030, all of them will be at least 65 years old and facing the inevitable challenges and opportunities aging brings.
“Baby boomers are entering a new life stage, and with that comes a wide range of health challenges often associated with aging, like heart disease, diabetes, concerns about falling, Alzheimer's and depression,” says Karl “Ambi” Brynnel, DPT, a physical therapist at Swedish Pain Services – First Hill.
“People often think they can’t make progress and improve their health if they’re older. That’s not true. As long as you’re consistent, your body can adapt and improve. The rate of improvement might look different for someone older, but the relative benefits are there,” explains Brynnel.
We talked to Brynnel about the evolving health needs of baby boomers and how they can get the most out of life. Here’s what he suggests.
Exercise and movement
“Exercise is one of the few things I know of that can benefit all the different areas of your health,” says Brynnel. “The body adapts to what it’s exposed to. If you regularly engage your muscles, heart and brain, they'll become stronger. Exercise protects your heart and supports muscle and bone strength. It also lowers blood sugar as you use it for energy, which is essential in managing diabetes. Physical activity can even help keep your brain sharp. So, really, exercise helps with nearly all aspects of aging.”
To reap the maximum health rewards, try several different types of physical activity, says the National Institute on Aging.
The four types of exercise to include are:
- Endurance exercises such as brisk walking, swimming, biking or jogging can increase the health of your lungs, heart and circulatory system.
- Strength-building exercises using resistance bands or weights build stronger muscles, improve balance, prevent falls and help you maintain your independence.
- Balance exercises such as Tai Chi or heel-to-toe walking improve balance and decrease your fall risk.
- Flexibility exercises including plenty of stretching help you move more freely and easily.
“Staying sedentary causes muscles and bones to weaken over time. By staying active, even at a low level, you’re helping your body stay strong,” says Brynnel.
Nutrition
Your body needs nutrients at every stage of life, but your eating habits may change. For example, you may require fewer calories to meet your nutritional needs as you age. Some older adults need to add protein to their diet. Others lose their sense of thirst and must monitor their fluid intake more carefully.
These tips from the U.S. Department of Agriculture (USDA) can help baby boomers adjust their diet according to their evolving needs:
- Include plenty of seafood, peas, beans and lentils to protect and maintain muscle mass.
- Add a variety of fruits and vegetables to your snacks and meals.
- Make food more enjoyable by sharing it with others.
- Get enough vitamin B12 to counteract lowered absorption caused by age or some medications.
- Talk to your doctor about your diet and whether you need supplements to meet your daily requirements.
Minimizing aches and pains
For boomers attempting to cultivate new, healthier habits, Brynnel says it’s important to avoid two common pitfalls: feeling overwhelmed by all the available information and then doing nothing – or – jumping in too fast, which can lead to discouragement and, ultimately, failure.
“For someone new to exercise, I’d suggest starting with manageable activities – maybe two strengthening exercises, one stretch and a short daily walk. This approach allows you to recover quickly and build a routine without overwhelming yourself,” says Brynnel.
“The goal is to make it sustainable. It’s about gradual progression and doing a little more over time,” he explains. “Consistency is key, and not being in pain helps with that. If you feel good, you’re more likely to stick with it.”
Learn more and find a physician or advanced practice clinician (APC)
Swedish Pain Services combines medical care and exercise treatments to help you address pain and mobility issues and improve your quality of life. Talk to your doctor for a referral.
Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care physician. You can also connect virtually with your doctor to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.
Information for patients and visitors
Additional resources
Want to stay in your home as you age? Planning and healthy habits can help.
Improve your health, improve your brain
Dementia isn’t a certainty: Learn how to modify your risk
This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
