Tips to protect physical health

Fifteen years ago, the non-profit Educational Television Network created Healthy Aging Month to focus attention on the positive aspects of getting older and to encourage people to learn how to increase longevity and avoid preventable declines in physical, mental and emotional health. Healthy aging is of particular interest as life expectancy in the United States continues to rise. According to the Centers for Disease Control and Prevention, in 2007 the life expectancy was 75.4 for men and 80.4 for women .

One important component of healthy aging is preparation and planning for a healthy retirement. Thanks to advances in medicine and awareness of what it takes to lead a healthy lifestyle, many people are living longer, healthier and more active lives well into their Golden Years. To make sure you are prepared for retirement, it is important that you take care of your health and your finances. Make sure you have a good estimate of what your costs will be for health benefits, as well as long-term care and life insurance. The average 65-year-old couple who retires in 2010 can expect to pay over $250,000 in medical expenses alone, even with the support of Medicare.

No matter what your age, it's never too early to start thinking about retirement. Continue reading below to learn how you can help protect one of your most valuable assets — your physical health — well into the future.

1) Stay current on health information.

It's important to be knowledgeable when it comes to your health. Pay attention to the latest health care news. Read up on current health care advice and tips to stay healthy. Make sure you know the difference between health fact and fiction. For example, are you aware that heart disease isn't just a "man's issue," and actually kills more women than men each year? Which foods are good for you and which aren't? Some of this information tends to change as science makes new discoveries. Ask your doctor if you have any questions about your health. To stay current on health care information, visit the library or use a health reference website such as Aetna InteliHealth.

2) Maintain — or embark on — a healthy lifestyle.

You've probably heard it a million times — eating the right foods and getting regular physical activity are the cornerstones of a healthy life. If you don't already, today is the best time to get started on leading a healthier lifestyle. Eliminate bad habits such as smoking and limit your alcohol consumption to no more than one to two drinks per day. Eat a diet low in saturated and trans fats, and high in whole grains, fruits, vegetables, and dairy products to provide your body with the nutrients it needs to be healthy.

Recent studies have shown that regular physical exercise is vital for better physical and mental health. If you do not currently exercise regularly, make sure to ease into it by gradually building up to at least 30 minutes of physical activity, five days a week, and adding strength training and flexibility exercises. Consult your doctor before beginning an exercise regimen.

Also, don't forget the importance of mental health. Take steps to limit stress, which can have a negative effect on both physical and mental well-being. Retirees should be sure to socialize regularly and continue to challenge their brains by taking up new hobbies, learning new skills, or playing games that are mentally stimulating. At your next visit to your primary care physician, ask what steps you can take to maintain good mental health both now and in the future. Your primary care physician can also give you a mental health screening or refer you to a behavioral health specialist if you have any concerns about your mental health.

3) Know your numbers.

Do you know your numbers when it comes to your cholesterol, blood pressure and BMI (Body Mass Index)? It's important to stay within what is considered the healthy range for several indicators of good health. Be aware of your cholesterol level, blood sugar level (an indicator of diabetes), blood pressure, and BMI (a measure of your weight in relation to your height). Work with your doctor to get your numbers in a healthy range. Simple tests can quickly reveal where you stand on all of these measures.

For optimal health, your readings should be within the ranges noted below:

• Total cholesterol should be 200 mg/dL or lower
• Fasting blood sugar should be less than 100 mg/dL; higher levels may indicate diabetes
• Target blood pressure is 120/80 mmHg or less
• Aim for a BMI of between 18.5 and 24.9

4) Take advantage of preventive care and early detection.

It's safer, and will save you money in the long run, to prevent health problems before they become serious. Medicare offers complete or partial coverage for a variety of preventive care benefits, such as diabetes and heart disease screenings, mammograms, and vaccinations for the flu and pneumonia. Individual plans may also cover annual physicals. Be sure to find out what free or low-cost care is available to you, and take advantage of it!