Seniors' Health Health Article

Nutrition

Nutrition plays an important role in senior health. Not only does a well-balanced diet keep a person from becoming obese, that same diet is a safeguard against health conditions that seniors face. Proper diet can help prevent a condition like diabetes or keep it from worsening.

The senior diet should consist of foods that are low in fat, particularly saturated fat and cholesterol. A person should choose foods that provide nutrients such as iron and calcium. Other healthy menu choices include:

• fish, skinless poultry, and lean meat
• proteins such as dry beans (red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts
• low-fat dairy products
• vegetables, especially those that are dark green and leafy
• citrus fruits or juices, melons, and berries
• whole grains like wheat, rice, oats, corn, and barley
• whole grain breads and cereals

Exercise

Physical activity should be rhythmic, repetitive, and should challenge the circulatory system. It should also be enjoyable so that a senior gets in the habit of exercising regularly for 30 minutes each day. It may be necessary to check with a doctor to determine the type of exercise that can be done.

Walking is recommended for weight loss, stress release, and many other conditions. Brisk walking is said to produce the same benefits as jogging. Other forms of exercise can include gardening, bicycling, hiking, swimming, dancing, skating or ice-skating. If weather prohibits outdoor activities, a person can work out indoors with an exercise video.

Exercise also offers a chance to socialize. In some cities, groups of seniors meet for regular walks at shopping malls. Senior centers offer exercise classes ranging from line dancing to belly dancing.

Costs for exercise range from the price of walking shoes to the fees for joining a gym.

Fall prevention

Fall prevention starts with regular exercise such as walking. This improves balance and muscles. The walk route should be on level ground. Other methods for preventing falls include:

• when rising from a chair or bed, a senior should move slowly to avoid dizziness
• shoes with low-heels and rubber soles are recommended
• medications should be monitored because of side effects that increase the probability of a fall
• vision and hearing should be checked periodically
• fall-proofing the home, including the installation of lighting, especially stairways, clearing up clutter and electrical cords that can cause falls, and the installation handrails and strips in bathtubs and rails on stairs.

MEDICAL TREATMENT FOR FALLS. After a fall, a senior may need First Aid treatment for cuts or fractures. The doctor may evaluate whether medications cause balance problems. If indicated, the doctor may examine the patient's central nervous system function, balance, and muscle/joint function. A hearing or vision test may be ordered.

Corrective measures could include adjusting prescriptions, vision surgery or having the patient use a cane or walker.

Preparation

Before beginning a weight loss or exercise program, seniors should check with their doctors. The doctor will determine whether a patient is at a healthy weight, or needs to gain or lose weight. The medical professional should be informed about a health condition or a family history of a condition like heart disease. The doctor may order a physical exam or recommend a specific exercise program.

Exercise preparation

A senior should select a form of exercise enjoyable enough to become a regular routine. Suitable clothing or equipment such as walking shoes or a bicycle helmet should be purchased. If a person is active for more than a half-hour, the American Heart Association recommends drinking water every 15 minutes.

In addition to packing a water bottle, a person should pick an exercise buddy. Exercising with a friend or a group makes the activity more enjoyable. In addition, a person is more apt to stick with a routine if a buddy is involved.

Before exercising, the person should warm-up with slow stretching exercises. This could take longer for a senior because muscular elasticity slows down as a person ages. The exercise session should end with a cooldown that includes slow stretches.

Aftercare

Some recovery time may be needed after surgery. However, a healthy person will heal more quickly. A senior needs to maintain a schedule of regular exercise in order to remain mobile. Otherwise, a minor illness could make them dependent on others for daily care, according to the American Heart Association.

If mobility becomes limited due to a condition like osteoarthritis, equipment like a walker and devices that make it easier to open bottles and grip cutlery can be helpful.

Risks

Exercising too long or too strenuously can be physically harmful. The over-exertion could cause the person to lose interest in exercise and put off establishing a regular routine. A person should start out slowly and build up to more intense or longer sessions. This is particularly important for a sedentary person.