For Americans 65 and older 61% of men and 63% of women are overweight or obese. In the past 20 years, there has been a dramatic increase in obesity and diabetes with the highest age range being senior citizens. If you have these symptoms you may be at increased risk for heart disease high blood pressure, and osteoporosis. Osteoporosis is a loss of bone mass which results in frail bones caused by lack of calcium and vitamin D in the diet. Women are at a higher risk for osteoporosis during menopause. Moreover, heart disease and high blood pressure are the leading causes of death for senior citizens. Diet and exercise can help reduce the risk of Type 2 Diabetes, heart disease, high blood pressure, and osteoporosis. Find a balanced diet that fits your needs by using a variety of nutritious foods. Health is the most important factor in your diet, so avoid junk food and focus it around healthy foods to improve possible deficiencies and reduce chronic risk such as fruits and vegetables. Some examples of healthy foods that are cheap and beneficial are tuna, milk, eggs, chicken, apples, oranges, carrots, green beans, and broccoli. Living alone can make it difficult to acquire healthy foods. Women are twice as likely as men to live alone. Low-income and a limited mobility can result in a lack of food supply. In addition, living alone may lead to sadness and depression resulting in social hiding and reduced food consumption. Avoid social hiding by reaching out to family and friends! Sit down and enjoy meals with them, they can help you in many ways; including more food consumption, allowing you to have more energy and allowing a better immune system. Physical Activity is just as important as eating a well balanced diet, as it is key to maintaining a strong and healthy body. Exercising routinely protects brain function, reduces depression, and improves heart and lung health. You should exercise for 30-50 minutes a day including a workout such as a wide leg squat, knee extension, or bicep curl as there are many others. You may do these 3 to 5 days a week for moderate physical activity level and this also includes walking, biking, gardening, golfing, or treading water. As well as 3 days a week for vigorous physical activity, such as jogging, and aerobics Eating with friends and family will allow you to have more energy and a better immune system. This is important to prevent health problems that you will encounter later in life.