Nutrition and Physical Fitness as You Age Presented by: Student Osteopathic Medical Association

Nutrition and Physical Nutrition and Physical Fitness as You AgeFitness as You Age

Presented by:Presented by:

Student Osteopathic Medical Student Osteopathic Medical AssociationAssociation

““The food and physical activity The food and physical activity choices you make every day choices you make every day

affect your health—how you feel affect your health—how you feel today, tomorrow, and in the today, tomorrow, and in the

future”future”

Finding Your Way to a Healthier You: Based on the Dietary Guidelines for AmericansFinding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans

NutritionNutrition

Feel Better Today,Feel Better Today,Stay Healthy for TomorrowStay Healthy for Tomorrow

you may be eating plenty of food, but not you may be eating plenty of food, but not eating the right foods that give your body the eating the right foods that give your body the nutrients you need to be healthynutrients you need to be healthy

you may also not be getting enough physical you may also not be getting enough physical activity to stay fit and burn those extra caloriesactivity to stay fit and burn those extra calories

Feel Better Today,Feel Better Today,Stay Healthy for TomorrowStay Healthy for Tomorrow

Today we are going to discuss the following topics:Today we are going to discuss the following topics: What Should I Eat?What Should I Eat? How Much Should I Eat?How Much Should I Eat? Do I Need to Drink Water?Do I Need to Drink Water? What About Fiber?What About Fiber? Should I Cut Back on Salt?Should I Cut Back on Salt? What About Fat?What About Fat? How Can I Make Shopping Easier?How Can I Make Shopping Easier? Won’t All This Food Cost a Lot?Won’t All This Food Cost a Lot? Problems You Might Be FacingProblems You Might Be Facing

What Should I Eat?What Should I Eat?

choose many different healthy foodschoose many different healthy foods pick those that are lower in cholesterol and fat, pick those that are lower in cholesterol and fat,

especially saturated fatespecially saturated fat (mostly in foods that come (mostly in foods that come from animals) from animals) and trans fatty acidsand trans fatty acids (found in some (found in some processed foods, margarines, and shortenings)processed foods, margarines, and shortenings)

avoid “empty calories” as much as you canavoid “empty calories” as much as you can these are foods and drinks with a lot of calories, these are foods and drinks with a lot of calories,

but not many nutrients—for example, chips, but not many nutrients—for example, chips, cookies, sodas, and alcoholcookies, sodas, and alcohol


calories calories are a way to measure the energy are a way to measure the energy you get from foodyou get from food

if you eat more calories than your body if you eat more calories than your body needs, you could gain weightneeds, you could gain weight

most packaged foods have the calorie counts most packaged foods have the calorie counts listed on the labelslisted on the labels


if you eat 100 more food calories a day than if you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a you burn, you'll gain about 1 pound in a monthmonth

that's about 10 pounds in a yearthat's about 10 pounds in a year the bottom line is that to lose weight, it's the bottom line is that to lose weight, it's

important to important to reduce caloriesreduce calories and and increase increase physical activityphysical activity

How Many Calories Each Day For How Many Calories Each Day For People Over Age 50?People Over Age 50?

WomenWomen

- - 1,600 calories, if her physical activity level is low1,600 calories, if her physical activity level is low

-- 1,800 calories, if she is moderately active 1,800 calories, if she is moderately active

-- 2,000-2,200 calories if she has an active lifestyle 2,000-2,200 calories if she has an active lifestyle MenMen

- 2,000 calories, if his physical activity level is low- 2,000 calories, if his physical activity level is low

- 2,200-2,400 calories, if he is moderately active- 2,200-2,400 calories, if he is moderately active

- 2,400-2,800 calories, if he has an active lifestyle- 2,400-2,800 calories, if he has an active lifestyle


the more physically active you are, the more the more physically active you are, the more you might be able to eat without gaining you might be able to eat without gaining weightweight

most people should have at least 30 minutes most people should have at least 30 minutes of moderate physical activity on most days of moderate physical activity on most days of the weekof the week

regular physical activity will help all areas regular physical activity will help all areas of your life as you grow olderof your life as you grow older

““Eating right and being physically active aren't Eating right and being physically active aren't just a "diet" or a "program"—they are keys just a "diet" or a "program"—they are keys to a healthy lifestyle. With healthful habits, to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic you may reduce your risk of many chronic

diseases such as heart disease, diabetes, diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and osteoporosis, and certain cancers, and

increase your chances for a longer life.”increase your chances for a longer life.”

Finding Your Way to a Healthier You: Based on the Dietary Guidelines for AmericansFinding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans

How Much Should I Eat?How Much Should I Eat? the Dietary Guidelines from the U.S. Department the Dietary Guidelines from the U.S. Department

of Agriculture of Agriculture (USDA)(USDA) encourage people to eat a encourage people to eat a suggested amount from five major food groups suggested amount from five major food groups every dayevery day

if you can’t do that, at least try to eat something if you can’t do that, at least try to eat something from each group each dayfrom each group each day

lower fat choices are bestlower fat choices are best make sure you include vegetables, fruits, and make sure you include vegetables, fruits, and

whole-grain foodswhole-grain foods eating the smallest amount suggested will give you eating the smallest amount suggested will give you

about 1,600 calories a day, the largest number has about 1,600 calories a day, the largest number has about 2,800 caloriesabout 2,800 calories

How Much Should I Eat?How Much Should I Eat?

grains—5-10 ouncesgrains—5-10 ounces; some choices are:; some choices are:

* one roll, slice of bread, or small muffin* one roll, slice of bread, or small muffin

* ½ cup of cooked rice or pasta, or about 1 * ½ cup of cooked rice or pasta, or about 1

cup (1 oz.) of ready-to-eat cerealcup (1 oz.) of ready-to-eat cereal vegetables—2 to 3 ½ cups with a variety of vegetables—2 to 3 ½ cups with a variety of

colors and types of vegetablescolors and types of vegetables fruits—1 ½ to 2 ½ cupsfruits—1 ½ to 2 ½ cups


milk, yogurt, andmilk, yogurt, and cheese—3 cups of milk:cheese—3 cups of milk: * 1 cup of yogurt equals one cup of milk* 1 cup of yogurt equals one cup of milk * 1 ½ to 2 ounces of cheese equals one cup of milk* 1 ½ to 2 ounces of cheese equals one cup of milk * 1 cup of cottage cheese equals ½ cup of milk* 1 cup of cottage cheese equals ½ cup of milk meat, poultry, fish, dry beans, eggs, and nuts—5 to meat, poultry, fish, dry beans, eggs, and nuts—5 to

7 ounces of lean meat, poultry, or fish:7 ounces of lean meat, poultry, or fish: * ¼ cup of cooked beans or tofu, 1 egg, ½ ounce of * ¼ cup of cooked beans or tofu, 1 egg, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter—nuts or seeds, or 1 tablespoon of peanut butter— each can count as one ounce of meateach can count as one ounce of meat


some other tips:some other tips: * each day eat only small amounts of fats, oils, * each day eat only small amounts of fats, oils, and sweetsand sweets * when eating foods from the grains group, try * when eating foods from the grains group, try to include at least 3 ounces from whole to include at least 3 ounces from whole grainsgrains * sometimes manufacturers put more than one * sometimes manufacturers put more than one serving in a package or bottleserving in a package or bottle

Do I Need to Drink Water?Do I Need to Drink Water?

notnot just water just water you need to drink plenty of liquids like you need to drink plenty of liquids like

water, juice, milk, and soupwater, juice, milk, and soup you have to replace the fluids you lose every you have to replace the fluids you lose every

dayday but check with your doctor if he or she has but check with your doctor if he or she has

told you to limit how much you drinktold you to limit how much you drink

Do I Need to Drink Water?Do I Need to Drink Water?

don’t wait until you feel thirsty to start drinkingdon’t wait until you feel thirsty to start drinking with age you may lose some of your sense of thirstwith age you may lose some of your sense of thirst in addition, medicine can sometimes cause you to in addition, medicine can sometimes cause you to

lose fluidslose fluids if you are drinking enough, your urine will be pale if you are drinking enough, your urine will be pale

yellowyellow if it is a bright or dark yellow, you need to drink if it is a bright or dark yellow, you need to drink

more liquidsmore liquids

What About Fiber?What About Fiber?

dietary fiber is found in foods that come from dietary fiber is found in foods that come from plants—fruits, vegetables, beans, nuts, seeds, plants—fruits, vegetables, beans, nuts, seeds, brown rice, and whole grainsbrown rice, and whole grains

it is the part of plant foods that your body cannot it is the part of plant foods that your body cannot digestdigest

eating more fiber might help you avoid intestinal eating more fiber might help you avoid intestinal problems like constipation, diverticulosis, and problems like constipation, diverticulosis, and diverticulitisdiverticulitis

it might also lower cholesterol and blood sugar it might also lower cholesterol and blood sugar and help you have regular bowel movementsand help you have regular bowel movements


if you are not used to eating a lot of fiber, if you are not used to eating a lot of fiber, add more fiber to your diet slowly to avoid add more fiber to your diet slowly to avoid stomach problemsstomach problems

the best source of this fiber is food, rather the best source of this fiber is food, rather than dietary supplementsthan dietary supplements


when adding fiber, remember:when adding fiber, remember: * eat cooked dry beans, peas, and lentils often* eat cooked dry beans, peas, and lentils often * leave skins on your fruit and vegetables if * leave skins on your fruit and vegetables if possiblepossible * choose whole fruit over fruit juice* choose whole fruit over fruit juice * eat whole-grain breads and cereals* eat whole-grain breads and cereals * drink lots of fluids to help the fiber move * drink lots of fluids to help the fiber move through your intestinesthrough your intestines

Should I Cut Back on Salt?Should I Cut Back on Salt?

salt is the most common way people get salt is the most common way people get sodiumsodium

sodium is naturally present in most foods, sodium is naturally present in most foods, and salt is added to many canned and and salt is added to many canned and prepared foodsprepared foods

the body uses sodium to keep the blood, the body uses sodium to keep the blood, muscles, and nerves healthymuscles, and nerves healthy

too much is not good, and it can make your too much is not good, and it can make your blood pressure go upblood pressure go up


most people eat a lot more sodium than they needmost people eat a lot more sodium than they need if you are over age 50, aim for 1500 mg of sodiumif you are over age 50, aim for 1500 mg of sodium

—about 2/3 of a teaspoon of table salt—about 2/3 of a teaspoon of table salt that includes all the sodium you get in your food that includes all the sodium you get in your food

and drink, not just what you add when cooking or and drink, not just what you add when cooking or eatingeating

if your doctor tells you to use less salt, cut back on if your doctor tells you to use less salt, cut back on salty snacks and processed foodssalty snacks and processed foods


try adding spices, herbs, and lemon juice to add try adding spices, herbs, and lemon juice to add flavor to your foodflavor to your food

also make sure your diet is rich in foods also make sure your diet is rich in foods containing potassiumcontaining potassium

that will help counter the effects of salt on your that will help counter the effects of salt on your blood pressureblood pressure

some foods that have a lot of potassium are leafy some foods that have a lot of potassium are leafy green vegetables, fruit from vines like tomatoes, green vegetables, fruit from vines like tomatoes, bananas, and root vegetables like potatoesbananas, and root vegetables like potatoes

What About Fat?What About Fat?

fat in your diet gives you energy and certain fat in your diet gives you energy and certain vitaminsvitamins

but too much fat can be bad for your heart but too much fat can be bad for your heart and blood vessels and can lead to heart and blood vessels and can lead to heart diseasedisease

fat is also high in caloriesfat is also high in calories

What About Fat?What About Fat? to lower the fat in your diet:to lower the fat in your diet: * * choose lean cuts of meat, fish, or poultrychoose lean cuts of meat, fish, or poultry (with the skin (with the skin removed)removed) * * trim off any extra fat before cookingtrim off any extra fat before cooking * * use low-fat dairy products and salad dressingsuse low-fat dairy products and salad dressings * * use non-stick pots and pans, and cook without added fatuse non-stick pots and pans, and cook without added fat * * if you do use fat, use either an unsaturated vegetable oil if you do use fat, use either an unsaturated vegetable oil or a nonfat cooking sprayor a nonfat cooking spray * * broil, roast, bake, stir-fry, steam, microwave, or boil broil, roast, bake, stir-fry, steam, microwave, or boil foods; foods; avoid frying themavoid frying them * * season your foods with lemon juice, herbs, or spices, season your foods with lemon juice, herbs, or spices, instead of butterinstead of butter

How Can I Make Shopping Easier?How Can I Make Shopping Easier?

plan your meals in advanceplan your meals in advance check your supply of staples like flour, sugar, rice, check your supply of staples like flour, sugar, rice,

and cerealand cereal make a list of what you needmake a list of what you need keep some canned or frozen foods on handkeep some canned or frozen foods on hand these are handy when you do not feel like cooking these are handy when you do not feel like cooking

or cannot go outor cannot go out powdered nonfat dry milk, canned evaporated powdered nonfat dry milk, canned evaporated

milk, and ultra-pasteurized milk in a carton can milk, and ultra-pasteurized milk in a carton can be stored easilybe stored easily

How Can I Make Shopping Easier?How Can I Make Shopping Easier?

think about how much of a product you will usethink about how much of a product you will use a large size may be cheaper per unit, but it is not a a large size may be cheaper per unit, but it is not a

bargain if you end up throwing most of it awaybargain if you end up throwing most of it away share large packages with a friendshare large packages with a friend frozen vegetables sold in bags save money because frozen vegetables sold in bags save money because

you can use small amounts while keeping the rest you can use small amounts while keeping the rest frozenfrozen

if a package of meat or fresh produce is too large, if a package of meat or fresh produce is too large, ask a store employee to repackage it in a smaller ask a store employee to repackage it in a smaller sizesize

Won’t All This Food Cost a Lot?Won’t All This Food Cost a Lot? here are some ways to keep your food costs down:here are some ways to keep your food costs down: * plain (generic) labels, if available, or store brands are * plain (generic) labels, if available, or store brands are usually cheaper than name brandsusually cheaper than name brands * plan your menu around items on sale* plan your menu around items on sale * prepare more of the foods you enjoy, and quickly refrigerate * prepare more of the foods you enjoy, and quickly refrigerate the leftovers to eat in a day or twothe leftovers to eat in a day or two * divide leftovers into individual servings (write the contents * divide leftovers into individual servings (write the contents and date on each package, and freeze to use within a few and date on each package, and freeze to use within a few months)months) * share meal preparation and costs with a friend* share meal preparation and costs with a friend * plan a “pot-luck” dinner where everyone brings a prepared * plan a “pot-luck” dinner where everyone brings a prepared dishdish

Problems You Might Be FacingProblems You Might Be Facing

can't chewcan't chew upset stomachupset stomach no appetiteno appetite short on moneyshort on money

Problem: Can't ChewProblem: Can't Chew

What To Do: Try Other FoodsWhat To Do: Try Other Foods Instead of:Instead of: Try:Try: - fresh fruit fruit juices and soft canned - fresh fruit fruit juices and soft canned fruits, such as applesauce, peaches, and fruits, such as applesauce, peaches, and pearspears - raw vegetables - raw vegetables vegetable juices and creamed and mashed vegetable juices and creamed and mashed cooked vegetablescooked vegetables - meat - meat ground meat, eggs, milk, cheese, yogurt, ground meat, eggs, milk, cheese, yogurt, and foods made with milk, such as pudding and foods made with milk, such as pudding and cream soupsand cream soups - sliced bread - sliced bread cooked cereals, rice, bread pudding, and cooked cereals, rice, bread pudding, and soft cookiessoft cookies

Problem: Upset StomachProblem: Upset Stomach

What To Do: Try Other FoodsWhat To Do: Try Other Foods Instead of:Instead of: Try: Try: - milk - milk milk foods that may not milk foods that may not bother you, such as cream bother you, such as cream soups, pudding, yogurt, and soups, pudding, yogurt, and cheesecheese - vegetables - vegetables (cabbage (cabbage vegetable juices and other vegetables, vegetable juices and other vegetables, or broccoli)or broccoli) such as green beans, carrots, and such as green beans, carrots, and

potatoespotatoes - fresh fruit - fresh fruit fruit juices and soft canned fruits fruit juices and soft canned fruits

Problem: No AppetiteProblem: No Appetite

What To Do:What To Do: eat with family and friendseat with family and friends take part in group meal programs, offered take part in group meal programs, offered

through senior citizen programsthrough senior citizen programs ask your doctor if your medicines could be ask your doctor if your medicines could be

causing appetite or taste problemscausing appetite or taste problems (if so, ask (if so, ask about changing medicines)about changing medicines)

increase the flavor of food by adding spices increase the flavor of food by adding spices and herbsand herbs

Problem: Short On MoneyProblem: Short On Money

What To Do:What To Do: buy low-cost food, such as dried beans and peas, rice, and buy low-cost food, such as dried beans and peas, rice, and

pastapasta (or buy food that contain items, such as split pea soup, (or buy food that contain items, such as split pea soup, canned beans, and rice)canned beans, and rice)

use coupons for money off on foods you likeuse coupons for money off on foods you like buy foods on salebuy foods on sale (also buy store-brand foods - they often (also buy store-brand foods - they often

cost less)cost less) find out if your local church or synagogue offers free or find out if your local church or synagogue offers free or

low-cost mealslow-cost meals take part in group meal programs, offered through local take part in group meal programs, offered through local

senior citizen programssenior citizen programs (or have meals brought to your (or have meals brought to your home)home)

Physical FitnessPhysical Fitness

Find Your Balance Between Food Find Your Balance Between Food and Physical Activityand Physical Activity

becoming a healthier you isn't just about becoming a healthier you isn't just about eating healthy—it's also about physical eating healthy—it's also about physical activityactivity

regular physical activity is important for regular physical activity is important for your overall health and fitnessyour overall health and fitness

it also helps you control body weight by it also helps you control body weight by balancing the calories you take in as food balancing the calories you take in as food with the calories you expend each daywith the calories you expend each day

research has conclusively demonstrated that research has conclusively demonstrated that vigorous physical activity, especially if it is vigorous physical activity, especially if it is recreational, has been linked to increased recreational, has been linked to increased

longevitylongevity

Physical FitnessPhysical Fitness

the older you are, the more important it is the older you are, the more important it is that you exercisethat you exercise

even moderate exercise can reverse the even moderate exercise can reverse the effects of aging if you do it consistentlyeffects of aging if you do it consistently

it's not just about living longer — but living it's not just about living longer — but living better — you'll be able to do more of the better — you'll be able to do more of the things you enjoy, with fewer aches and things you enjoy, with fewer aches and pains, even if you have arthritispains, even if you have arthritis

Benefits of Exercise in Older AdultsBenefits of Exercise in Older Adults

CardiovascularCardiovascular - improves blood pressure- improves blood pressure - decreases risk of coronary artery disease- decreases risk of coronary artery disease Diabetes Mellitus, Type 2Diabetes Mellitus, Type 2 - decreases incidence- decreases incidence - improves glycemic control- improves glycemic control - decreases hemoglobin A1C levels- decreases hemoglobin A1C levels - improves insulin sensitivity- improves insulin sensitivity OsteoporosisOsteoporosis - decreases bone density loss in postmenopausal women- decreases bone density loss in postmenopausal women - decreases hip and vertebral fractures- decreases hip and vertebral fractures - decreases risk of falling- decreases risk of falling

Benefits of Exercise in Older AdultsBenefits of Exercise in Older Adults

OsteoarthritisOsteoarthritis - improves function- improves function - decreases pain- decreases pain Neuropsychologic HealthNeuropsychologic Health - improves quality of sleep- improves quality of sleep - decreases rates of depression- decreases rates of depression - improves short-term memory- improves short-term memory CancerCancer - potential decrease in risk of colon, breast, prostate, rectum- potential decrease in risk of colon, breast, prostate, rectum - improves quality of life and decreases fatigue- improves quality of life and decreases fatigue

ExercisingExercising

Today we will discuss the following topics:Today we will discuss the following topics: Is It Safe For Me To Exercise?Is It Safe For Me To Exercise? How Do I Get Started?How Do I Get Started? What Type of Exercise Should I Do?What Type of Exercise Should I Do? When Should I Call My Doctor?When Should I Call My Doctor? What Are Some Specific Exercises I Can What Are Some Specific Exercises I Can

Do?Do?

Is It Safe For Me To Exercise?Is It Safe For Me To Exercise?

it is safe for most adults older than 65 years to it is safe for most adults older than 65 years to exerciseexercise

even patients with chronic illnesses such as heart even patients with chronic illnesses such as heart disease, high blood pressure, diabetes, and disease, high blood pressure, diabetes, and arthritis, can exercise safelyarthritis, can exercise safely

many of these conditions are improved with many of these conditions are improved with exerciseexercise

if you are not sure if exercise is safe for you or if if you are not sure if exercise is safe for you or if you are currently inactive, ask your doctoryou are currently inactive, ask your doctor

How Do I Get Started?How Do I Get Started?

it is important to wear loose, comfortable it is important to wear loose, comfortable clothing and well-fitting, sturdy shoesclothing and well-fitting, sturdy shoes

your shoes should have a good arch your shoes should have a good arch support, and an elevated and cushioned heel support, and an elevated and cushioned heel to absorb shockto absorb shock


if you are not already active, you should if you are not already active, you should begin slowlybegin slowly

start with exercises that you are already start with exercises that you are already comfortable doingcomfortable doing

starting slowly makes it less likely that you starting slowly makes it less likely that you will injure yourselfwill injure yourself

starting slowly also helps prevent soreness starting slowly also helps prevent soreness from "overdoing" itfrom "overdoing" it


walking, for example, is an excellent activity walking, for example, is an excellent activity to start withto start with

as you become used to exercising, or if you as you become used to exercising, or if you are already active, you can slowly increase are already active, you can slowly increase the intensity of your exercise programthe intensity of your exercise program

What Type of Exercise Should I Do?What Type of Exercise Should I Do?

you will want to do some type of aerobic you will want to do some type of aerobic activity for at least 30 minutes on most, and activity for at least 30 minutes on most, and preferably, all days of the weekpreferably, all days of the week

examples are walking, swimming, and examples are walking, swimming, and bicyclingbicycling

you should also do resistance, or strength you should also do resistance, or strength training two days per weektraining two days per week


warm up for five minutes before each warm up for five minutes before each exercise sessionexercise session

walking slowly and stretching are good walking slowly and stretching are good warm-up activitieswarm-up activities

you should also cool down with more you should also cool down with more stretching for five minutes when you finish stretching for five minutes when you finish exercisingexercising

cool down longer in warmer weathercool down longer in warmer weather


exercise is only good for you if you are exercise is only good for you if you are feeling wellfeeling well

wait to exercise until you feel better if you wait to exercise until you feel better if you have a cold, flu, or other illnesshave a cold, flu, or other illness

if you miss exercise for more than two if you miss exercise for more than two weeks, be sure to start slowly againweeks, be sure to start slowly again

When Should I Call My Doctor?When Should I Call My Doctor? if your muscles or joints are sore the day after exercising, if your muscles or joints are sore the day after exercising,

you may have done too muchyou may have done too much next time, exercise at a lower intensitynext time, exercise at a lower intensity if the pain or discomfort persists, you should talk to your if the pain or discomfort persists, you should talk to your

doctordoctor you should also talk to your doctor if you have any of the you should also talk to your doctor if you have any of the

following symptoms while exercising:following symptoms while exercising: * * chest pain or pressurechest pain or pressure * * trouble breathing or excessive shortness of breathtrouble breathing or excessive shortness of breath * * light-headedness or dizzinesslight-headedness or dizziness * * difficulty with balancedifficulty with balance * * nauseanausea

What Are Some Specific Exercises I What Are Some Specific Exercises I Can Do?Can Do?

wall push-upswall push-ups chair squatschair squats biceps curlbiceps curl shoulder shrugsshoulder shrugs ankle stabilityankle stability shoulder strengtheningshoulder strengthening

Wall Push-UpsWall Push-Ups

place hands flat against place hands flat against the wallthe wall

slowly lower body to the slowly lower body to the wallwall

push body away from wall push body away from wall to return to starting to return to starting positionposition

if you have problems with if you have problems with balance, this may not be the balance, this may not be the best exercise for youbest exercise for you

Chair SquatsChair Squats begin by sitting in the chair begin by sitting in the chair lean slightly forward and lean slightly forward and

stand up from the chairstand up from the chair try not to favor one side or try not to favor one side or

use your hands to help youuse your hands to help you this is good for your glutes this is good for your glutes

(buttocks) which will help (buttocks) which will help with hip stability and leg with hip stability and leg strengthstrength

if you have problems with if you have problems with balance, this may not be the balance, this may not be the best exercise for youbest exercise for you

Biceps CurlBiceps Curl hold a weight in each hand hold a weight in each hand

with your arms at your with your arms at your sidessides

bending your arms at the bending your arms at the elbows, lift the weights to elbows, lift the weights to your shoulders and then your shoulders and then lower them to your sideslower them to your sides

you can use nothing, small you can use nothing, small weights, or canned foodsweights, or canned foods

modification – sitting with modification – sitting with dyna-banddyna-band

Shoulder ShrugsShoulder Shrugs

hold a weight in each hand hold a weight in each hand with your arms at your with your arms at your sideside

shrug your shoulders up shrug your shoulders up toward your ears and then toward your ears and then lower them back downlower them back down

you can use nothing, small you can use nothing, small weights, or canned foodsweights, or canned foods

Ankle StabilityAnkle Stability

stand in front of a table or chairstand in front of a table or chair place your hands on the table/chair for balanceplace your hands on the table/chair for balance raise yourself up on the tips of your toesraise yourself up on the tips of your toes remain on your toes for six secondsremain on your toes for six seconds slowly return to standing positionslowly return to standing position repeat 10 timesrepeat 10 times

can also do this on your heelscan also do this on your heels this will help strengthen your calvesthis will help strengthen your calves

Ankle StabilityAnkle Stability

sit on a chair with your legs off the groundsit on a chair with your legs off the ground write the entire alphabet in the air with one footwrite the entire alphabet in the air with one foot repeat with the opposite footrepeat with the opposite foot this exercise will use all of the muscles of the anklethis exercise will use all of the muscles of the ankle

if balance is an issue, this is a good exerciseif balance is an issue, this is a good exercise

Shoulder StrengtheningShoulder Strengthening

stand with your arms slightly behind you stand with your arms slightly behind you with both thumbs downwith both thumbs down

raise your arms up, pretending that you are raise your arms up, pretending that you are emptying a can with each handemptying a can with each hand

lower the arms slowlylower the arms slowly repeat 10 timesrepeat 10 times

Remember — you are NEVER Remember — you are NEVER too old to start!!too old to start!!

ResourcesResources www.health.gov/dietaryguidelines/dga2005/document/html/brochure.htmwww.health.gov/dietaryguidelines/dga2005/document/html/brochure.htm www.nal.usda.gov/fnic/pubs/bibs/gen/nutritionelderly.htmlwww.nal.usda.gov/fnic/pubs/bibs/gen/nutritionelderly.html www.niapublications.org/agepages/nutrition.aspwww.niapublications.org/agepages/nutrition.asp www.fda.gov/opacom/lowlit/eatage.htmlwww.fda.gov/opacom/lowlit/eatage.html http://http://familydoctor.org/online/famdocen/home/seniors/staying/754.htmlfamilydoctor.org/online/famdocen/home/seniors/staying/754.html http://ok.essortment.com/exerciseforthe_ribm.htmhttp://ok.essortment.com/exerciseforthe_ribm.htm www.todaysseniors.com/pages/Senior_Exercises.htmlwww.todaysseniors.com/pages/Senior_Exercises.html www.aafp.org/afp/20020201/419.htmlwww.aafp.org/afp/20020201/419.html http://physicaltherapy.about.com/od/strengtheningexercises/Exercises_to_Ihttp://physicaltherapy.about.com/od/strengtheningexercises/Exercises_to_I

mprove_Muscle_Strength.htmmprove_Muscle_Strength.htm http://diet.ivillage.com/tone/0,,pzkz-6,00.htmlhttp://diet.ivillage.com/tone/0,,pzkz-6,00.html

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Nutrition and Physical Fitness as You Age Presented by: Student Osteopathic Medical Association