Healthy at Home

Older Adult Nutrition Tips for Staying Healthy

1. Keep bones strong by choosing foods high in calcium such as low fat cheese, 2 percent milk, and low fat yogurt or ice cream.

2. Drink plenty of fluids such as water, tea or juice to reach the recommended six to eight cups of fluid a day. Make sure to drink at least two glasses of water in each day.

3. Make sure to keep active by taking walks or participating in group exercise activities. (Contact your physician before starting any exercise plan.)

4. Make sure to maintain a healthy weight through portion control and by watching fat and sugar intake.

5. Avoid skipping meals, eat in a relaxed atmosphere.

6. Control your sodium intake by watching how much salt you use and avoiding soft drinks and highly processed foods.

7. Be sure to get enough fiber in your diet by eating fruits and vegetables and by choosing whole grain food products.

8. Discuss any food & drug interactions with your physician or pharmacist.

9. Talk to your doctor before you try any dietary supplements.

10. Always eat a variety of healthy foods and stay physically active.

11. Talk to your doctor about special dietary considerations for your medical conditions, and ask if a referral for a nutrition counselor would be right for you.

For any questions about nutrition, ask your doctor if a referral for nutrition counseling would be a good idea.

Exercise Benefits for Seniors

As people age and lifestyles begin to change, the amount of physical activity in our daily lives may begin to decline. Individuals who exercise regularly enjoy increased life satisfaction because they are stronger, feel better, and have the energy to pursue hobbies and activities they enjoy. Many ailments blamed on "old age" can be prevented or improved through exercise. Regular exercise can help with the management of many chronic diseases such as diabetes, heart disease, high blood pressure, high cholesterol, depression, and arthritis. In some cases, exercise may even improve these conditions and reduce the need for medication. The Surgeon General recommends 30 minutes of activity most days of the week. These are some tips on how to get started and get moving.

1. Walking is an excellent exercise. If you are currently inactive, begin with five or ten minute walks.

2. The 30 minutes of exercise time can be accumulated throughout the day. Build up gradually until you can take a ten minute walk in the morning, ten minute walk in the afternoon, and ten minute walk in the evening.

3. Making small changes in your daily routine, such as parking the car farther away when going grocery shopping, will help you build more activity into your day.

4. Walk or exercise with a friend, it will be more fun and will help to keep you motivated.

5. Look for community programs specifically designed for seniors that allow you to work at your own pace, and consider your health problems.

6. A quality program should also advise you to seek your doctor's approval and should be designed and supervised by specially trained instructors such as exercise physiologists.

7. Remember to drink enough fluids and to wear comfortable clothes and shoes when exercising.

8. Talk to your doctor before you begin any exercise program.

By Haley Fletcher, MS - Haley Fletcher is the exercise physiologist at the Fitness and Wellness Center at Passavant Retirement Community.