Nutrition and Exercise for Older Persons
Everyone should follow a balanced and nutritious diet for life. A balanced diet is important for overall health and energy. Aging does not mean that food to provide energy. Always eat a variety of sources, including carbohydrates, proteins and fats. A balanced diet can follow all the nutrients needed by aging, active and healthy life. With age, may be in danger of trying to overeating and physical inactivity. This can lead to weight gain and diabetes risk. Stay healthy and active for weight gain and prevent disease with age. Ask your doctor for a medical examination before beginning any exercise program, especially if you’re already too long, or if you are overweight, inactive.
Balance and flexibility are particularly important to maintain a person ages. Regular exercise can maintain or restore balance and flexibility. Muscle weakness, muscle stiffness and imbalance can lead to falls and serious injuries. Staying physically active and maintaining a good diet can maintain muscle strength and joint health.
Always warm up your muscles and joints before you begin a workout. No matter what your age is important to stretch the muscles before exercise to painful muscle spasms and pain in the muscles to prevent. You begin to walk in space for several minutes. Sit and stretch your arms above your head. Stretch your legs and point toes. If you have osteoporosis, avoid twisting and bending, these movements can cause compression fractures. Ask your doctor about the exercises you do, if you have osteoporosis.
Increase flexibility by using a strip of the knee. Lie on your back and relax. Lift one knee and grasp with your hands. Pull your knees toward your chest and hold for 5 seconds. Relax your legs and move your hips. Repeat this exercise for five repetitions on each side. Stretch your back and increase the flexibility of the upper body and shoulders enough. Stand up and stretch your arms above your head, as if picked up at the ceiling. For the future. Take a deep breath and exhale slowly and bring the arms to the sides. Repeat this exercise until 8 or 10 times.
Arthritis and muscle weakness may be difficult to use for the elderly in their hands. Increase the strength of your hands with a little exercise. Extend your arms shoulder. Keep the palm of the earth. Press the fingers closed and open. Repeat 5 times. Then turn your hands on those who are your palms facing the ceiling, and repeat five times tense and relax more.
Improving muscle strength in the arms, standing on a wall. Put your palms against the wall and push the arm muscles. Sit on a chair and put your feet firmly on the ground. Press the ground with his foot. These simple isometric (resistance) exercises to strengthen your arms and legs.
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