This book explains what exercise and physical activity can do for you, how to dancindonna.info An example is Growing Stronger: Strength Training for Ol- derAdults, at dancindonna.info gov/nccdphp/dnpa/physical/ growing_stronger/dancindonna.info Or talk to a personal trainer, physical therapist, or friend who is a weight training aficionado. the National Institute on Aging, , dancindonna.info Publications/ExerciseGuide/. Strength Training for Older Adults, , http:// dancindonna.info dancindonna.info
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John Hancock Center for Physical Activity and Nutrition at the. Friedman School of The Growing Stronger exercise program is based on extensive scientific. When looking for a fitness or exercise facility in your community, be sure to visit several to find one that meets your needs. If a facility offers a free trial. The Secret to Physical, Emotional, and Spiritual Fitness Crystal Dwyer Hansen dancindonna.info
Log in Healthy Aging by the Numbers Almost every day, I run across some facts and findings worth sharing with my clients to help them age well. Below is a collection of a few to help raise your awareness and make you better equipped to manage your personal risk factors. Approximately 10 million Americans have osteoporosis and about 34 million are at risk for the disease but most people do not perceive themselves to be personally at risk for osteoporosis, even though one in two women and one in four men age 50 and older will experience an osteoporosis related fracture in their lifetime. The fact that muscle tissue burns more calories than fat tissue does makes muscle mass a key factor in weight loss. Falls are the leading cause of injury-related deaths among older adults 73 and older and the second leading cause of death from ages 60-72. Six steps you can take to optimize bone health and help prevent osteoporosis are: Get enough calcium and vitamin D and eat a well balanced diet. Engage in weight-bearing and muscle-strengthening exercises.
Yvonne Jackson, Ph. Lloyd, M. Carbonell and Captain Penelope Royall, P. Dobday, Kimberly F. Stitzel, M. McMurry, M. We want to thank the Nancy S.
Wellman Ph. Without their original contributions, particularly the menus and analysis, their patience with the iterative process, and their fine-tuning of the final drafts, this document could not have been completed. S, RD.
And finally, we want to thank the participants at the national N4A and National Association of Nutrition and Aging Services Programs conferences that provided initial guidance at the beginning of the project. This technical assistance provides guidance in menu planning, food purchasing, food production, and food service.
Since programs differ, this guidance should be tailored to meet the unique needs and situation of each program. This guidance should supplement the input from a registered dietitian RD as well as State and Tribal policies, procedures and guidance. History and Process The DGAs allow the federal government to speak with one voice when presenting advice for healthy Americans ages two years and over about making food choices that promote health and prevent disease.
All federally-issued dietary guidance for the general public is required to be consistent with the DGAs.
In addition to a consistent message, the DGAs establish the direction for all government nutrition programs, including research, education, food assistance, labeling, and nutrition promotion. The DRIs are nutrient reference values. In preparation for this report, HHS and USDA appoint a Dietary Guidelines Advisory Committee comprised of prominent experts in nutrition and health to review current scientific and medical knowledge and recommend revision to the Secretaries.
The DGAs translate the nutrient based recommendations from the DRIs into food, diet, and physical activity recommendations. The premise of the DGAs is that nutrient needs should be met primarily through consuming foods and that the DGAs should provide guidance in obtaining all nutrients needed for growth and health.
The food and physical activity based DGAs provide the evidence-based advice for promoting health and decreasing the risk of major chronic diseases through healthy diet and increasing physical activity.
The recommendations are inter-related and mutually dependent. They should be used together in the context of planning an overall healthful diet. Major causes of morbidity and mortality in the U. Specific diseases and conditions linked to poor diet include cardiovascular disease, hypertension, dyslipidemia, type 2-diabetes, overweight and obesity, osteoporosis, constipation, diverticular disease, iron deficiency anemia, oral disease, malnutrition, and some cancers.
Lack of physical activity has been associated with cardiovascular disease, hypertension, overweight and obesity, osteoporosis, diabetes, and certain cancers.
Furthermore, muscle strengthening and improving balance can reduce falls and increase functional status among older adults. Together with physical activity, a high-quality diet that does not provide excess calories should enhance the health of most individuals.
There is a growing body of evidence which demonstrates that following a diet that complies with the DGAs may reduce the risk of chronic disease. Studies indicate that about 16 percent and 9 percent of mortality from any cause in men and women over age 45, respectively, could be eliminated by the adoption of more desirable dietary behaviors. Older adults need nutritious, tasty, culturally appropriate, and safe meals for successful aging. Raise your arms so that they're parallel to the ground, with your palms facing the imaginary wall.
Sit or stand up straight, but curl your shoulders forward. You should feel the stretch in your wrist and upper back. Hold the position for about 10 seconds. Repeat this three-part exercise three times. Stage 2 Exercises When you've been doing the exercises from Stage 1 for at least two weeks, or if you are fairly fit right now, you can add these Stage 2 exercises.
When you've been doing the exercises from Stages 1 and 2 for at least six weeks, you can add the exercises in Stage 3. Biceps Curl. Does a gallon of milk feel a lot heavier than it used to? After a few weeks of doing the biceps curl, lifting that eight-pound jug will seem a cinch! With a dumbbell in each hand stand, or sit in an armless chair, with feet shoulder-width apart, arms at your sides, and palms facing your thighs.
To a count of two, slowly lift up the weights so that your forearms rotate and palms face in toward your shoulders, while keeping your upper arms and elbows close to your side—as if you had a newspaper tucked beneath your arm.
Keep your wrists straight and dumbbells parallel to the floor. Then, to a count of four, slowly lower the dumbbells back toward your thighs, rotating your forearms so that your arms are again at your sides, with palms facing your thighs. Step Ups. This is a great strengthening exercise that requires only a set of stairs. But don't let its simplicity fool you.
Step-ups will improve your balance and build strength in your legs, hips, and buttocks. Stand alongside the handrail at the bottom of a staircase.
With your feet flat and toes facing forward, put your right foot on the first step. Holding the handrail for balance, to a count of two, straighten your right leg to lift up your left leg slowly until it reaches the first step. As you're lifting yourself up, make sure that your right knee stays straight and does not move forward past your ankle. Let your left foot tap the first step near your right foot.
Then, using your right leg to support your weight, to a count of four, slowly lower your left foot back to the floor.
Repeat 10 times with the right leg and 10 times with the left leg for one set. Then complete a second set of 10 repetitions with each leg. Overhead Press. This useful exercise targets several muscles in the arms, upper back, and shoulders. It can also help firm the back of your upper arms and make reaching for objects in high cupboards easier.
Stand or sit in an armless chair with feet shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor. To a count of two, slowly push the dumbbells up over your head until your arms are fully extended—but don't lock your elbows.
Then, to a count of four, slowly lower the dumbbells back to shoulder level, bringing your elbows down close to your sides. Rest for one to two minutes. Hip Abduction. By targeting the muscles of the hips, thighs, and buttocks, this exercise makes your lower body shapelier and strengthens your hipbones, which may be especially vulnerable to fracture as you age.
Stand behind a sturdy chair, with feet slightly apart and toes facing forward. Keep your legs straight, but do not lock your knees. To a count of two, slowly lift your right leg out to the side.
Keep your left leg straight—but again, do not lock your knee. Then, to a count of four, slowly lower your right foot back to the ground.
Stage 3 Exercises The following exercises can be added to your routine after you are comfortable doing the Stage 3 exercises: Abdominal Curl. The abdominal muscles provide bracing and stability to the trunk. Strengthening this group of muscles can help your posture. Lie on your back on the floor, knees bent and feet flat on the floor.
Place your hands behind your head, elbows pointing out. Slowly raise your shoulders and upper back off of the floor to the count of two. Slowly lower your shoulders back to the floor to the count of two. Then complete a second set. Chest Press. This exercise targets the muscles of the chest and shoulders. Hold a dumbbell in each hand at chest level, about shoulder width apart.
Your elbows should be bent and your palms should face your knees.
Slowly straighten your arms toward the ceiling, directly above your chest to a count of two. Slowly lower the dumbbells back to your chest, to a count of four.
The lunge strengthens the muscles of the upper leg and hips. Stand next to a counter or sturdy chair with your feet about shoulder-width apart. Hold the counter or chair with your right hand for balance. Take a large step forward with your right foot.
Bend your right knee and lower your hips toward the floor. Make sure that your right knee stays above your right ankle as you lower. Push against the floor with your right foot to raise yourself up and step back to the starting position. Repeat 10 times with your right leg for one set. Then repeat with your left leg. Upright Row.