Staying physically fit doesn’t require a gym membership, and it doesn’t have to be a solitary activity. In fact, it’s often easier (not to mention more fun) to make healthy lifestyle changes with your partner by your side. From 30-minute joint exercise sessions to helping each other stay on top of eye health, here are our favorite ways for couples to improve physical, mental, and emotional health together.
1) Move for 30 minutes at a time
It’s important to avoid thinking of exercise as a chore. As we all know, the benefits are numerous—controlling weight, reducing triglycerides (fats in the blood that can cause health issues), quelling anxiety, improving mood, and increasing energy—so finding fun ways to get moving for at least 30 minutes a day is more than worthwhile. That 30 is the magic number, even beyond all the above reasons: Research has shown that middle-aged adults who replaced 30 minutes a day of sedentary activity with an equal amount of moderate-intensity physical activity had up to an 18 percent-reduced risk of developing dementia, and up to a 21 percent lower risk of dying from it. And getting active with your partner is the perfect strategy to make it fun: You can introduce an element of playful competition while also encouraging accountability. Choose activities that you both enjoy, such as biking, hiking, or walking, to practice at 30-minute intervals throughout the week. There might even be a romantic benefit: Sweating together has been shown to improve feelings of relationship satisfaction.
2) Schedule annual eye exams
Ninety million Americans over 40 years old have vision and eye problems, and many eye diseases don’t present symptoms until they reach an advanced stage. “Oftentimes people are asymptomatic and seeing clearly—until all of a sudden they notice they’re not,” says Jeffry Gerson, OD, an optometrist based in Olathe, Kansas who is a spokesperson for the PreserVision eye vitamin brand. “That’s why scheduling annual comprehensive exams with an eye-care professional is important.”
This is one kind of appointment that you shouldn’t have together, by the way—schedule your appointments at least one day apart. The physician might need to dilate your pupils, which can temporarily affect your vision, so you might need to drive one another home from your respective appointments.
During the exam, your doctor will likely screen for conditions such as cataracts and glaucoma, which impact the lens and optic nerve, respectively. They’ll also likely examine for age-related macular degeneration (AMD), the leading cause of vision loss in adults over the age of 65. AMD causes damage to the macula, the central part of the retina that allows your eyes to see fine details. This makes it difficult to see faces, read, or drive. Dr. Gerson emphasizes that there are a number of risk factors associated with AMD, including imbalanced nutritional habits, obesity, and smoking. “The biggest, however, is genetics.” he says. 45%-70% of AMD is estimated to be due to genetics.
Along with lifestyle changes to improve health in areas mentioned above, he continues, you can ask your doctor about the PreserVision AREDS 2 Formula Eye Vitamins, which contain the exact nutrient formula recommended by the National Eye Institute to help reduce the risk of moderate to advanced age-related macular degeneration progression*. And after each of your eye exams, make a point of consistently checking in with each other about your vision until next year’s appointments roll around.
3) Sleep soundly
How much sleep do you and your partner get each night? Sleep deprivation negatively impacts memory and accelerates the aging process, so it’s vital for both of you to get enough shut-eye. Work with your partner to establish a bedtime routine to optimize your sleep, through strategies such as shutting off electronics 30 minutes before bed, establishing a “lights-off” time, and finding a set room temperature that works for both of you. Sleeping together can also improve your relationship. Research has shown that sleeping next to your partner promotes better sexual and physical intimacy and triggers the release of a hormone called oxytocin, which reduces stress and promotes bonding.
4) Manage your mutual stress
Stress can exacerbate inflammation, decrease immunity, and increase the risk of heart disease, weight gain, and stroke. Nurturing strong bonds with your partner and other people in your life can help protect against stress-related physical and mental illness, so it’s important to make an effort to establish open channels of communication with your partner. Share your concerns, listen actively to each other, and ask for emotional support when you need it. Your partnership is a place to talk through all emotions, good and bad.
It’s also important to plan things together that make you both happy, whether that’s a date night, a hike, socializing with friends, or organizing a family get-together. Having something exciting to look forward to helps take the pressure off the less-fun times that life inevitably dishes out.
5) Plan and cook healthy meals together
Revamping your nutritional routine is a great way to add some spice (pun intended!) to your relationship—team up to go grocery shopping, test new recipes, and meal-plan for the week. Aim for dishes that include lean protein such as fish or poultry, healthy fats such as avocado and olive oil, and plenty of produce—according to the Centers of Disease Control and Prevention (CDC), fewer than 1 percent of adults eat the daily recommended amount of vegetables, and fewer than 1 in 7 eat enough fruit. These nutrient-dense foods provide your body with vitamins, minerals, and fiber that can help prevent heart disease, diabetes, and some kinds of cancers. Once you’ve got your healthy ingredients on the kitchen counter, take turns cooking healthy meals for each other—and cleaning up afterward.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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