1.
100 વર્ષ રહો નિરોગી
10 Secret Tips To Live 100 Years With
Grace
You can take steps to stay healthy and independent as you get older.
It’s important to:
Keep your body and mind active
Choose healthy foods
Get enough sleep
Talk to your doctor about any health concerns
Take steps to prevent accidents
Remember, it’s never too late to make healthy changes in your life.

2.
Say Goodbye To
Sedentary LifestyleRegular physical activity can help you:
Reduce your risk for type 2 diabetes, heart disease, stroke, and some
cancers
Avoid falls and other injuries
Live on your own longer
Improve your mood
Feel better about yourself
Improve your ability to think, learn, and make decisions
These steps can help you live a healthier life.
Active. Active.
ActiveStaying active as you get older is one of the best things you can do for
your health. Keep in mind that if you haven’t been active in the past,
it’s not too late to start!
Do moderate aerobic activities – like walking, swimming, or raking
leaves. Aim for 2 hours and 30 minutes a week.
To get the most health benefits, do aerobic activity for at least 10
minutes at a time and then work your way up.
If it’s hard for you to be active for more than 10 minutes at once, do 10
minutes of activity a few times during the day.
It's also important to:
Do strengthening activities 2 or more days a week.
Do exercises to help your balance, especially if you are at risk of
falling.

3.
If you have a health condition, talk with your doctor about the best
activities for you.
Healthy Food =
Young Body.Eating healthy is always important, no matter how old you are. It’s
never too late to make healthy changes to your diet.
Try these tips:
Choose lots of vegetables and fruits in different colors.
Make sure most of your grains are whole grains, like brown rice and
whole wheat.
Drink low-fat or fat-free milk, and eat other low-fat dairy products.
Choose healthy sources of protein like seafood, lean meats and
poultry, eggs, beans, and nuts.
Stay away from trans fats, saturated fats, and added sugars.
Limit the amount of salt you eat. Use this shopping list to find low-
sodium foods.
Start With
Managed Health
Care.Your doctor or nurse can help you stay healthy as you get older.
Tell your doctor or pharmacist if you have questions or problems with
your medicines. Get more tips for using medicines safely.

4.
If you think you might be depressed, let your doctor know. Depression
is treatable and is nothing to be ashamed of. Check out these
frequently asked questions about depression and older adults.
If you have Medicare, be sure to schedule your Medicare wellness
visit every year.
Smoking Reduces
Life By 11 Minute
Per Cigarette.Quitting smoking is one of the most important things you can do for
your health.
If you have a history of heavy smoking and you smoke now or have
quit within the past 15 years, ask your doctor about screening for lung
cancer.
Take Steps To
Prevent Accidental
falls.Older adults are at greater risk for serious injuries from falls.
Do these 4 things to lower your risk of falling:
Do exercises to improve your balance and leg strength.
Ask your doctor or pharmacist to review your medicines. Some
medicines can make you dizzy or sleepy.

5.
Get your vision checked often. Update your glasses or contact lenses
when your vision changes.
Smoke Alarms
Save Lives.Older people are at a higher risk of home fires. To stay safe, put
smoke alarms on every floor of your home.
Use long-life smoke alarms if possible. These alarms use lithium
batteries and last longer than regular smoke alarms. They also have a
“hush button” so you can stop the alarm quickly if there’s a false
alarm.
If you use regular smoke alarms, replace the batteries every year.
(Tip: Change smoke alarm batteries when you change your clock back
from daylight saving time in the fall.)
Follow these other tips on smoke alarms:
Test your smoke alarms once a month by pushing the test button.
Put smoke alarms on every floor of your home and near places where
people sleep.
Don’t forget to put a smoke alarm in the basement.
Replace your smoke alarm if it doesn’t work when tested or if it’s more
than 10 years old.
Dust or vacuum smoke alarms when you change the batteries.
Watch For
Changes That May
Affect Your Driving.

6.
Getting older doesn’t make you a bad driver. But changes that come
with aging can make it harder for you to drive safely. You may have
trouble seeing at night or find it harder to react quickly to avoid an
accident.
Take these steps to stay safe:
Get your vision and hearing checked regularly.
Always wear your seat belt.
Never use your phone while driving.
Plan your route and drive on streets you know.
Read more about how to stay safe behind the wheel.
Train Your Mind To
Stay Sharp.Just like physical activity is good for your body, activities that
challenge your mind can help prevent memory loss and keep your
brain healthy.
As you grow older, it's important to:
Learn new things – take a class or challenge yourself to read a section
of the newspaper that you normally skip
Connect with other people – try sharing meals with a friend or
volunteering at a local school
If you are forgetting things more often than usual and it’s getting in the
way of doing everyday things, talk with your doctor or nurse. Learn
more about memory problems.
Get Support If You
Are A Caregiver.A caregiver is someone who helps a family member, friend, or
neighbor who is sick or has a disability.

7.
Caregiving can be stressful.