Don't 'Take it Easy'
Advise for Older Adults
"Take it easy: You're not as young as you used to be" is not sound advice.Yet the majority of middle aged and older Americans seem to adhere to this outdated dictate. Statistics show that only 30 percent of Americans aged 45-64 exercise regularly while 32% of adults 65 and older follow a regular exercise regime.
With exercise, our bones, particularly our joints and bones of the spinal column, rebuild themselves as they should. Without physical activity, they become thin and brittle, a condition known as osteoporosis. When we do not exercise, muscles become smaller and weaker, which is known as atrophy. Added weight puts stress on our heart, lungs, joints, knees, hips, ankles, and feet. It becomes very difficult to climb stairs, get out of a chair, or to even walk and maintain balance. Frail bones and weak muscles makes it very difficult to care for ourselves and our homes and to enjoy life.
When you exercise, you build strong muscles that help to protect your joints, improve posture and balance, increase mobility, reduce likelihood of falls, and give you a younger body image.
No matter how old you are, you are probably able to exercise to some extent. Before beginning any exercise program you should discuss your plans with your physician. A complete physical and stress test are advised. It is also important to get sound advice from a fitness expert who can prescribe a safe and effective exercise program for you.
All exercise should begin with stretching for all the major muscle groups. This will help minimize stiffness, help gain confidence in mobility and balance, and enhance posture. These should be done in a slow, controlled manner at least four days a week. These exercises should come after the body has been warmed up, for example after a walk.
Research has proven that resistance exercise significantly helps strengthen bones and muscles of senior citizens while improving the ability to perform everyday tasks and activities with greater ease. Weight training with light dumbbells or machines, mobility exercises, and/or exercises using elastic bands are good examples.These exercises should be done three days a week (every other day) and in a slow, controlled manner to ensure targeted muscles perform the work.
An increase in one's endurance and stamina can be accomplished through cardiovascular exercise. This type of exercise places minimal stress on the joints and produces only minimal muscle fatigue. Cardiovascular exercise includes such activities as walking, swimming, and/or stationary cycling. Doing such exercises three to five days a week for twenty to thirty minutes will help increase your endurance and stamina.
Easy tips that you can follow for healthy eating include the following:
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First, eat a diet rich in nutrients, but lean in fat and calories. Your nutritional needs increase with age so this is important. Eating at least five fruits and vegetables a day, lots of dairy products, and generous portions of whole grains and legumes are good ways to start.
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Protecting your immune system fights infection and wards off chronic disease. Foods rich in vitamin E, B6, zinc, and vitamin C such as whole grains, fish, lean meats, and green leafy vegetables are all recommended. You also want vitamin D, calcium, and phosphorus to keep your bones strong. Oats, legumes, whole grain bread, and plenty of fruits and vegetables keep your digestive tract healthy. 20-35 grams of fiber a day is what senior citizens need.
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Another concern is the eyes. Anti-oxidants help prevent cataracts and carotenoids and vitamin C is also very important. You can find all of these in fruits and vegetables such as citrus fruits, white and sweet potatoes, garlic, carrots, broccoli, and soybeans.
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To reduce the risk of heart disease and cancer, limit the intake of saturated fats. Cheese, butter, fatty meats, and commercially baked goods are good suppliers of these unwanted fats. Eat plenty of fruits and vegetables to get folate, potassium, and B6 to help reduce your risk.
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Achieving a healthy body weight is also important. With age, muscle mass decreases therefore fewer calories are needed. Avoid slowly gaining weight by reducing your calorie level.
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Eating enough protein is essential to compromise lean body mass, strength, and immunity. At least fifty grams for women and sixty-five grams for men is needed. A multivitamin is also recommended. They can help cardiovascular protection and give you the extra calcium you may not be receiving.
Take heart! Just remember, exercise and nutrition can go a long way towards slowing and even reversing the effects of aging.