A Health and Fitness Guide for Older Adults and Caregivers

Taking care of your health isn’t just about adding years to your life—it’s about making those years feel good. At Vivie, we believe wellness is something you build step-by-step, with small choices that add up over time.

Whether you’re focusing on your own well-being or supporting someone you love, every action you take toward better health is a gift—to yourself and to the people who care about you. Let’s walk through some practical, doable steps you can start right now.

Health vs. fitness—what’s the difference?

Here’s an easy way to think about it:

• Health is your overall state of physical and mental well-being—free from illness and feeling your best.
• Fitness is your body’s ability to perform at its best, thanks to regular movement and activity.

They’re teammates—good health gives you the energy to stay active, and staying active helps protect your health.

Why health and fitness matter for older adults.

When you make health and fitness part of your daily routine, you can:

• Boost your energy and focus.
• Help prevent illness down the road.
• Lift your mood and strengthen emotional balance.
• Support your independence and quality of life.

It’s about creating a life where you feel strong, capable, and ready to enjoy what matters most.

Four foundations of good health.

1. Balanced nutrition

Choose foods that truly nourish you—colorful fruits and vegetables, lean proteins, and whole grains. Perfection isn’t the goal—balance is. Listen to your body and adjust meals to your needs and preferences so eating well feels natural, not forced.

2. Hydration

Water is your body’s best friend.

• Sip throughout the day.
• Add water-rich foods like cucumbers or watermelon.
• Limit high-caffeine and alcoholic drinks.
• Use a water tracker or app if it helps keep you on track.

3. Restorative sleep

Your body does some of its best healing while you sleep. Aim for seven to nine hours by:

• Keeping a relaxing bedtime routine.
• Avoiding screens at least 30 minutes before bed.
• Making your room cool, dark, and quiet.
• Limiting late-day caffeine.
• Going to bed and waking up at the same times.

4. Preventive health care

Your future self will thank you for keeping up with wellness visits and screenings. They catch small issues before they become big ones. Many preventive services are covered by your insurance when you see an in-network provider.

Tips for building and maintaining fitness.

1. Move your body regularly.

Shoot for about 150 minutes of moderate activity each week. That might mean:

• Walking or jogging.
• Swimming or cycling.
• Joining a dance or aerobic class.

2. Add strength work.

Resistance exercises help keep muscles strong and bones healthy—important for staying active and independent.

3. Stay flexible.

Stretching or practicing yoga supports joint health and makes everyday movement easier.

4. Build active habits.

Little choices count. Take the stairs, park a bit farther away, or enjoy a short walk after a meal. Over time, these small actions become part of your lifestyle.

Taking care of your mind and mood

Wellness isn’t just physical—it’s emotional, too.

• Manage stress: A few minutes of deep breathing, mindfulness, or simply enjoying a quiet cup of tea can help you reset.
• Stay connected: Call a friend, meet a neighbor, or join a group activity. Connection is fuel for the spirit.
• Do what you love: Make time for hobbies that bring you joy—whether it’s gardening, painting, or playing music.

A healthy mind makes it easier to care for your body, and the two work together beautifully.

Common pitfalls to avoid.

We all have days where things don’t go as planned, but try to steer clear of:

• Overly strict diets that leave you feeling deprived.
• Long stretches without movement.
• Skipping your annual check-ups.
• Letting sleep take a back seat.

It’s not about perfection—it’s about making choices that support you for the long run.

Tips for staying on track.

Think of your health journey as a steady walk, not a sprint.

• Plan ahead: Map out meals, set a reminder for your walk, or lay out your workout clothes ahead of time.
• Set achievable goals: Small wins build momentum.
• Lean on your support team: Friends, family, or community groups can help keep you motivated.
• Stay consistent: The little things you do everyday matter more than big bursts of effort now and then.

Where to begin.

Start with one or two small changes that feel right for you. Maybe it’s adding a short walk after breakfast, drinking more water, or calling your doctor to schedule a check-up. As those habits become part of your routine, layer in more.

You don’t have to do this alone—there are people, resources, and communities ready to help. And every positive step you take is a win worth celebrating.

Let’s make the years ahead not just longer, but better—together.