Exercise

Exciting News!!
Medical experts have now proven that any regular physical activity is good for you. Make it part of your day.
Exercise benefits older people as it promotes appetite, so nutritional requirements are easier to attain

"Exercise is the closest thing to an anti-ageing poll" (Dr. A Leaf, Harvard Medical School)

Importance of exercise for older people.

The most important health message for older adults is to stay active.

In our society there is a trend towards declining physical activity with ageing which is associated with a diminishing mass of active tissue (lean muscle mass). This results in a fall in basal metabolism. A reduced basal metabolic rate (BMR) along with unchanged food intake will eventually lead to weight gain which may exacerbate cardiovascular disease, obesity, diabetes and arthritis.

Aim for half an hour of moderate exercise at le three or four times per week.

It may include any of the following:

• Stretching anywhere, anytime neck and shoulders ir the shower legs and back in the armchair
• Daily walking to shops get off bus stop a litt earlier park further away use stairs instead of escalator for socialising or lei walk through parks city centre, a bus route, a scenic walk way, walk with the dog or grandchildren, or join a walking group.
• Cycle for transport or for pleasure
• Housework - spring clean with music - clean the windows
• Join a sporting or recreational group lessons and learn a new skill dance yoga/TaiChi swimming aquafitness/aqua-aerobics bowlstennis badminton exercise classes

Physical Activity
Fights High blood pressure
Helps lower blood pressure.

In Heart Disease:-

• Improves many riskfactors.
• Reduces the risk of sudden cardiac death. Obesity
• Burns energy and preserves lean muscle mass.
• Is important for losing weight.
• Will help keep your bones strong

Arthritis

• Can increase mobility and reduce joint pain.
• Can prevent joint deformities.
• Can help control joint swelling and pain.

Asthma

• Can help you cope better with asthma.

Depression/Anxiety

• Improves moods.
• Helps relieve depression.
• Increases feelings of wellbeing.

Diabetes

• Lowers blood glucose.
• Helps reduce weight.

Just Take 30

You can benefit from as little as 30 minutes of physical activity each
day. Even spread throughout the day, you will benefit.The more you do the more you will benefit.

ALMOST STRAIGHT AWAY

You will feel better and have more energy.

EXAMPLES OF PHYSICAL ACTIVITY

Walking is convenient, safe and inexpensive.Walk on your own or in a group.
Swimming or aquafitness is good for almost everyone - especially people with arthritis.
Dancing: try something new and enjoyable. Tai Chi: Classes for gentle limb strengthening and confidence building. Gardening: enjoy the rewards of activity, fresh air and fresh vegetables. Vacuuming the floor, washing the car, mowing lawns, collecting pipis - all good exercise.

Green Prescription

What Is A Green Prescription?
A Green Prescription is not a substitute for medications. It is you doctor's written advice to be active, improve your health and feel better at the same time.

HOW YOUR GREEN PRESCRIPTION CAN HELP

Your doctor may think that you will benefit from a Green Prescription. It's up to you to take the next step towards being active. Call the free help line (0800 ACTIVE) for ways to get started.

See your doctor if you are unsure about how active to be or if you experience any
unexplained pain,dizziness or shortage of breath during activity.

See here for local Fitness/ Excercise groups for more mature people.

• TaurangaMount MaunganuiPapamoa Fitness Exercise
• Katikati Fitness Exercise
• Te Puke Fitness Exercise
• Taranaki Fitness Exercise
• Horowhenua Fitness Exercise
  

Food and Nutrition Guidelines

Eat a variety of foods from each of the major food groups every day.

• Vegetables and fruits
• Breads and cereal foods
• Milk and dairy products, especially the low fat varieties
• Lean meats, fish, eggs, nuts or pulses

Prepare meals with minimal added fat (especially saturated fat) and salt.

Choose pre-prepared foods, drinks and snacks that are low in fat (especially saturated fat), salt and sugar.

Maintain a healthy body weight by regular physical activity and healthy eating.

Drink plenty of liquid each day.

If drinking alcohol, do so in moderation.

Bowels and Bladder need Fibre and Fluids

• Increased consumption of dietary fibre (from a variety of sources) and fluids in older people would help with problems of constipation, haemorrhoids, diverticulosis and would improve blood lipid and blood glucose profiles.

Nutrition and Bone Health

• Habitual high dietary intakes of calcium throughout life will prevent the development of osteoporosis by increasing adult peak bone mass
• A reduction in salt intake - not adding salt at the table or in cooking and avoiding highly processed foods, will lower calcium requirements by one third
• Exposure to outside sunlight is the main source of Vitamin D: ultraviolet radiation cannot pass through glass.

Diet and Chronic Disease

• Diet and exercise will help prevent or alleviate some of the risk or symptoms associated with chronic diseases
• High blood pressure in elderly people is more likely to benefit from a reduction of salt. This can be achieved by not adding salt at the table or in cooking and avoiding highly processed food or choosing low salt varieties.

Find Local Dieticians here

• Tauranga/Mount Maunganui/ Papamoa and surrounds Dietitians
  
• Taranaki Dietitians
  
• Horowhenua Dietitians
  

There are a very wide range of activity groups catering for retired people.

The only groups and clubs included on the website are those who principally cater for retired people.

See Activity/Leisure/Fitness.

• Tauranga/Mount Maunganui/Papamoa
• Katikati
• Te Puke
• Taranaki
• Horowhenua