مجلة الابداع الرياضي
Volume 17, Numéro 1, Pages 110-132
2026-03-30

Physical Activity, Nutrition, And Micronutrient Strategies For Healthy Aging In Adults Over 50: Evidence-based Recommendations



Authors : Nehaoua Amine . Berroudj Kamel .

Abstract

As adults reach the age of 50, physiological changes across cardiovascular, musculoskeletal, cognitive, and metabolic systems increase the risk of functional decline and chronic disease. Evidence indicates that regular physical activity, structured breathing exercises, and a balanced diet rich in macronutrients, essential micronutrients, and adequate hydration can mitigate these age-related changes. This review summarizes evidence-based recommendations for aerobic, strength, flexibility, and breathing exercises, highlights the role of proteins, carbohydrates, fats, and hydration, and discusses critical micronutrients including antioxidants, anti-inflammatory compounds, and energy cofactors. Practical strategies for integrating these behaviors into daily life are provided, emphasizing consistency, individual tailoring, and safety. Implementing these lifestyle approaches can improve physical performance, cognitive function, and overall quality of life, supporting healthy aging and independence in adults over 50.

Keywords

Healthy aging ; Physical activity ; Nutrition ; Micronutrients ; Adults over 50 ; Exercise ; Lifestyle interventions

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