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Finding the Right Balance: Tips for Nutrition & Exercise for Seniors Presentation Overview Sedentary Behavior Exercise Guidelines What are you capable of? Nutrition Quick Access Resources Q&A Sedentary Behavior Negative impacts of excessive amounts of sedentary behavior include: Impairs the body’s ability to deposit fat from the blood stream into the body Impairs the functioning of the body’s healthy cholesterol (HDL) Increased risk of cardiovascular disease https://www.acsm.org/docs/brochures/reducing-sedentary-behaviors-sittingless-and-moving-more.pdf Tips for Breaking Up Sedentary Behavior Take a family or dog walk after dinner Get a pedometer and challenge friends to a step contest Stand up and move during commercial breaks of your favorite show Dance in the kitchen while making dinner Take a lap around the office every time you take a coffee/restroom break Stand up while talking on the phone Walk to a coworker’s desk instead of emailing them Take the stairs to the next floor instead of the elevator Take the long way to the bathroom Exercise is Medicine The American College of Sports Medicine (ACSM) and the American Medical Association (AMA) have collaborated on a global health initiative that Exercise IS Medicine. http://www.exerciseismedicine.org Primary care physicians and other health care providers are encouraged to include physical activity as part of a patient’s treatment plan. In the right amount, physical activity is a highly effective prescription for the prevention, treatment and management of greater than 40 of the most common chronic health diseases. Benefits of Exercise Health benefits of regular exercise include: decreased risk of numerous diseases improved lipoprotein lipid profile decrease in resting blood pressure changes in body composition increased insulin sensitivity improved bone health decreased fall risk and fractures increased lifespan improved functionality and quality of life extended independent living Exercise Guidelines Physical activity/exercise prescription should include: Aerobic/Endurance Exercise – Engage in 20-60 minutes/day of moderate intensity (55/60%-90% MaxHR) aerobic exercise/PA. Resistance Exercise – Strength train twice weekly and include 8-10 exercises stressing all the major muscle groups with a minimum of 1 set of 10-15 repetitions. Flexibility Exercise – Stretch each major muscle group using a static stretch held for 30 seconds and then repeated 3-4 times. Perform this at least twice per week. All PA/exercise should be individualized to the needs/wants, intensity/duration, and chronic conditions of the person. What are you capable of? What are you capable of? Capable of More Than You Think Central Ohio Senior Olympic Games Archery, Badminton, 3-on-3 Basketball, Bowling, Cycling, Disc Golf, Golf, Horseshoes, Pickleball, Race Walk, Racquetball, 5K Road Race, Swimming, Shuffleboard, Softball, Table Tennis, Tennis, Track and Field, Volleyball http://ohio.nsga.com/ Senior Fitness Classes Find what you enjoy doing! http://www.westerville.org/services/parks-recreation/facilities/senior-center TRY IT! Healthy Eating vs. Diet What do you think of when you hear DIET? “Big changes start with small steps” Complete dietary/lifestyle overhaul is not realistic Ill-effects/poor results of fad diets Whole vs. Processed Foods PICTURES OF UNHEALTHY VS HEALTHY FRIDGE Whole vs. Processed Foods PICTURES OF UNHEALTHY VS HEALTHY PANTRY Whole vs. Processed Foods Advantages of whole foods: Disadvantages of processed foods: More vitamins and minerals Additives and preservatives More fiber High sodium (blood pressure) Natural sugars Hidden allergens Low sodium Sugar loaded (blood sugar) More fiber High-calorie, low-fiber (less satiety) Healthy fats Fiber Aids in digestion and regularity Inverse relationship between body weight and composition (body fat %) and dietary fiber intake Normal weight individuals generally have fiber intakes closer to the daily recommendations than overweight individuals Eating more fiber can help prevent stomach or intestine problems, like constipation. It might also help lower cholesterol and blood sugar. Fiber recommendations for adults over 50: Men: > 30 g/day Women: > 21 g/day Where to Find Fiber Food from plants – fruits, vegetables, beans, nuts, seeds, whole grains Eat cooked dry beans, peas, lentils Leave skin on fruits and vegetables Whole fruit over fruit juice Whole grain breads and cereals Protein Aging requires greater protein needs. On average, a senior adult consumes 16% of his/her daily calories in protein while a higher intake, closer to 35%, is recommended. A frequent daily recommendation for protein is 1.2-1.5 grams per kilogram of body weight per day. 4 oz. chicken breast Protein Older adults are less efficient in using amino acids (smallest building block of proteins) for muscle protein synthesis compared to a younger person. The result = sarcopenia…approximately 0.5-2% loss of muscle mass per year after 50 years. One important amino acid (protein) to intake is leucine. It is found in animal products like meat, seafood, and eggs and serves to stimulate muscle protein synthesis. There are other implications of low protein intake including poor bone health, increased skin fragility, decreased immune function, poorer healing, and longer recuperation times from illness. Water Our body is composed of 55% water. Normally, daily water loss (2500 ml) equals daily water gain. Water loss is through the GI tract, lungs, skin, and kidneys Water gain is by intake through foods and liquids. 750 ml water bottle Water Dehydration is the loss of fluids/salts essential to maintain normal bodily function. Dehydration leads to: muscle fatigue loss of coordination inability to regulate body temperature heat illness such as heat cramps, stroke, and exhaustion decreases in performance can affect blood volume and pressure. Water Thirst is a signal the body is headed toward dehydration. A person should drink water before feeling thirsty and drink throughout the day. Use a Dehydration Urine Color Chart to determine hydration status. Consumption of carbohydrate loaded drinks such as fruit juice, sodas, sports beverages, and caffeinated beverages with added sugar should be limited as these sweetened beverages add extra and often, unwanted calories. Dehydration Urine Color Chart Resources for You American Heart Association http://www.dashforhealth.com/?gclid=CID2mrDhy M8CFQqoaQodPeMLyg FAQ: Healthy Eating After 50 MyPlate for Older Adults https://www.nia.nih.gov/health/publication/hea lthy-eating-after-50 What’s On Your Plate? Smart Food Choices for Healthy Aging https://www.nia.nih.gov/health/publication/wha ts-your-plate https://choosemyplateprod.azureedge.net/sites/default/files/tentips/D GTipsheet42ChoosingHealthyMealsAsYouGetOlder. pdf Online Tools: SuperTracker, BMI Calculator, Daily Checklists, etc. https://www.choosemyplate.gov/older-adults Choosing Healthy Meals as You Get Older DASH Eating Plan http://www.heart.org/HEARTORG/HealthyLiving/H ealthyEating/HealthyDietGoals/Suggested-Servingsfrom-Each-FoodGroup_UCM_318186_Article.jsp#.V_eecZMrKi4 https://www.choosemyplate.gov/supertrackerother-tools Go4Life (interactive exercise & health tips) https://go4life.nia.nih.gov/ Q&A