Can Staying Healthy Help Senior Citizens Succeed?
Adequate Nutrients Within Calorie Needs
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH Eating Plan.
For senior citizens or if over age 50. Consume vitamin B12 in its crystalline form (i.e., fortified foods or supplements). Vitamin B12 is known to help senior citizens with mental clarity.
Older adults,people with dark skin,and people exposed to insufficient ultraviolet band radiation (i.e.,sunlight). Consume extra vitamin D from vitamin D-fortified foods and/or supplements.
Senior Citizen Weight Management
To maintain body weight in a healthy range, senior citizens should try to balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
Those who need to lose weight. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.
Overweight senior citizens with chronic diseases and/or on medication. Consult a health care provider about weight loss strategies prior to starting a weight-reduction program to ensure appropriate management of other health conditions.
Physical Activity
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration. To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.
Some people may need to consult with a health care provider before participating in this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
Senior Citizens may want to participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.
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Resource for most of the above information from U.S. Department of Health and Human Services U.S. Department of Agriculture.
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