10 tips for active seniors

10 tips for active seniors

 

 

Regular exercise can keep you fit and help you stay independent as you age. Other benefits may include faster recovery from illness, reduced risk of chronic disease and better management of existing medical problems such as osteoarthritis .... this means must be we think a good in health recovery

Here are some tips for staying active in your senior years. 

 

1. Choose activities you find interesting and manageable. You are more likely to stick to an exercise routine if it’s fun.

2. Check with your doctor before you start a new exercise routine. Some activities may not be appropriate if you have been sedentary for a long time or suffer from obesity or a chronic illness.

3. Start slowly and aim for small improvements. Be guided by your doctor about how long and how frequently to exercise. Keep track of your progress in a training diary for added motivation.

4. Make exercise a social event. Invite friends along or sign up for a class so you can meet new people while getting fit.

5. Improve your flexibility. Suggestions include yoga, stretching exercises, lawn bowls or dancing.

 

6. Build muscle tissue with strength training. For example, you could lift weights or perform a modified form of calisthenics.

7. Look after your bones. Weight-bearing exercise can reduce your risk of bone loss and osteoporosis as you age.

8. Improve your heart and lung fitness. Opt for moderate intensity exercise for maximum benefit. As a general rule, aim for activity that means you breathe hard but are not left feeling breathless. 

 

9. Reduce your risk of falls. Include some balance and coordination exercises in your weekly exercise routine. Good options include tai chi, balancing on one leg and heel to toe stands.

10. Build exercise into your daily routine. Walk to the shops or bus, spend more time in the garden or offer to walk a neighbour’s dog.

 

Health Recovery

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Fruit and vegetables - benefits

Fruit and vegetables - benefits

 

 

 

 

 

Summary

Health Recovery by nutrition - Fruit and vegetables are an important part of your daily diet, plus health recovery. They contain vitamins and minerals, and plant chemicals called phytochemicals. Fruit and vegetables can help to protect the body against some diseases including diabetes, stroke, heart disease, some cancers and high blood pressure or hypertension. Many people do not eat enough fruit and vegetables.

Fruit and vegetables are an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. Research shows they can also help protect against some diseases. Most People will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy active lifestyle.

Vitamins and minerals

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Research into folic acid shows that it may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Eat more fruit and vegetables for your health

Fruits and vegetables are low in fat, salt and sugar and provide a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy active lifestyle, a high intake of fruit and vegetables can help:

• Reduce obesity and maintain a healthy weight
• Lower your cholesterol
• Lower your blood pressure.

Protect against diseases

Vegetables and fruit contain phytochemicals, or ‘plant chemicals’. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

• Type 2 diabetes
• Stroke
• Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements
• Cancer – some forms of cancer, later in life
• High blood pressure (hypertension).

Two fruits and five vegetables, every day

Different fruits and vegetables contain different nutrients. The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. Results from a national nutrition survey conducted by the Government indicate that People of all ages do not eat enough vegetables and fruit.

Children have a smaller stomach capacity and higher energy needs. They will not be able to eat the same serving sizes as adults; however, they should be encouraged to eat a variety of fruits and vegetables and start good practices early in life. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones. Building good habits in the early years can also provide the protection of a healthy diet throughout their lives.

 Health Recovery Guide to Healthy Eating has recommendations for how many vegetables and fruits adults, children and adolescents of different ages require.

Where to get help

• Your local fresh food retailer – find your local retailer at Market Fresh
• Dietitians Association
• Nutrition 
• Heart Foundation
• Your doctor
• Maternal and child health nurse.

Things to remember

• Fruits and vegetables contain important vitamins, minerals and ‘plant chemicals’. They also contain fibre.
• Fruits and vegetables are low in fat, salt and added sugar.
• Most do not eat enough fruit and vegetables.
• A diet high in fruit and vegetables can help protect against cancer, diabetes and heart disease. 

 Health Recovery

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