The United States is nearing the start of a huge shift in the age of its citizens. It's being referred to as the "silver tsunami." This year the first of the baby boomers are turning 62. With 78 million baby boomers (people born between l946 and l964) in our country, the number of elderly people in the United States will be increasing for some time.

According to the U.S. Census Bureau, one out of every nine baby boomers will live to be at least age 90. Quality of life in later years is influenced by many factors, including nutrition and physical activity. Good eating habits and regular physical activity can help people feel better and improve their health and well-being. They can also improve the ability to do daily activities and help people maintain their mobility and independence.

This is especially true in preventing, delaying, or managing heart disease, certain types of cancer, diabetes, obesity, anxiety and depression, arthritis, and osteoporosis. Even small changes in food choices and physical activity can make a difference. How well people eat and how much or little they exercise now affects not only their present state of health but also later life.

Weight gain leading to overweight or obesity often happens as adults age. One study showed that older adults are taking more preventative measures to improve their health, such as stopping smoking, getting cancer screenings and having blood pressure checked. However, the study indicated that the effects of obesity could cancel out these gains.

Inactivity often increases with age. Surveys show that by age 75, one-in-three men and one-in-two women are not physically active.

The U.S. Administration on Aging (AoA) has developed a campaign, "You Can! Steps to Healthier Aging", to help older adults make small changes in their food choices and physical activity. The You Can! Program recommends 10 steps to a healthier lifestyle for older adults:

* Start today. It's never too late. Even small improvements in nutrition and physical activity can improve health and well-being.

* Choose physical activities you enjoy. It's easier to stick with an activity if it's one you enjoy doing.

* Eat sensible portion sizes. Try using a lunch plate rather than a dinner plate to help you eat less.

* Set realistic goals to eat better and move more. It's important to have a goal and to know what you're working toward.

* Walking is a safe way to become more active. Walking is a recommended physical activity because it can be done anywhere and doesn't involve a large investment of money to get started. And it's something that most people can do.

* Make wise food choices. Focus on foods which provide a large amount of nutrients and fewer calories.

* Record your progress. Keeping track of the healthy choices you make and resulting improvements in health and well being will be encouragement to continue.

* Find an indoor place to be active in bad weather. In Kansas there are days when it's not fit to be outdoors, so have in mind an indoor place.

* Plan ahead what you'll eat or drink today to reach your nutrition goal.

* Ask a buddy or family member to join you. It's more fun and easier to eat right and do physical activity when you have company.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720.