Transcript Aging requires greater protein needs.

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
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Stand up and move during commercial breaks of your favorite show
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Dance in the kitchen while making dinner
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Take a lap around the office every time you take a coffee/restroom break
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Stand up while talking on the phone

Walk to a coworker’s desk instead of emailing them
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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
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improved bone health

decreased fall risk and fractures

increased lifespan
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improved functionality and quality of life

extended independent living
Exercise Guidelines
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Physical activity/exercise prescription should include:
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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
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Central Ohio Senior Olympic Games
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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
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http://ohio.nsga.com/
Senior Fitness Classes
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Find what you enjoy doing!
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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”
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Complete dietary/lifestyle overhaul is not realistic

Ill-effects/poor results of fad diets
Whole vs. Processed Foods
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PICTURES OF UNHEALTHY VS HEALTHY FRIDGE
Whole vs. Processed Foods
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PICTURES OF UNHEALTHY VS HEALTHY PANTRY
Whole vs. Processed Foods
Advantages of whole foods:
Disadvantages of processed foods:
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More vitamins and minerals

Additives and preservatives
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More fiber
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High sodium (blood pressure)
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Natural sugars
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Hidden allergens
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Low sodium
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Sugar loaded (blood sugar)
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More fiber
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High-calorie, low-fiber (less satiety)
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Healthy fats
Fiber
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Aids in digestion and regularity
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Inverse relationship between body weight and composition (body fat
%) and dietary fiber intake
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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.
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Fiber recommendations for adults over 50:
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Men: > 30 g/day
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Women: > 21 g/day
Where to Find Fiber
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Food from plants – fruits,
vegetables, beans, nuts, seeds,
whole grains
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Eat cooked dry beans, peas, lentils
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Leave skin on fruits and vegetables
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Whole fruit over fruit juice
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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.
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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.
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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
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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
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decreases in performance
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can affect blood volume and pressure.
Water
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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
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American Heart Association
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http://www.dashforhealth.com/?gclid=CID2mrDhy
M8CFQqoaQodPeMLyg
FAQ: Healthy Eating After 50
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MyPlate for Older Adults
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https://www.nia.nih.gov/health/publication/hea
lthy-eating-after-50
What’s On Your Plate? Smart Food Choices for
Healthy Aging
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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.
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https://www.choosemyplate.gov/older-adults
Choosing Healthy Meals as You Get Older
DASH Eating Plan
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http://www.heart.org/HEARTORG/HealthyLiving/H
ealthyEating/HealthyDietGoals/Suggested-Servingsfrom-Each-FoodGroup_UCM_318186_Article.jsp#.V_eecZMrKi4
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https://www.choosemyplate.gov/supertrackerother-tools
Go4Life (interactive exercise & health tips)
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https://go4life.nia.nih.gov/
Q&A