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TABLE OF CONTENTS:

1. Article: Dietary Guidelines 2005
2. Article : Exercise and Fitness for Seniors

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1. Article - Dietary Guidelines 2005

Dietary Guidelines 2005

The US government has come out with new dietary guidelines for 2005. Although the report is general in nature and was created for the American population, the recommendations this report makes I feel are worth mentioning in this article. With technology bringing the world so close together and making information so readily available, you've probably heard of many countries issuing their own guidelines or similar guidelines. Since this one is the most recent, I would like to share with you some of the more important points it makes.

It's goal is to promote and encourage healthy choices in life based on science-based advice. The report focuses on proper nutrition and exercise with a strong emphasis on reducing calorie consumption and increasing physical activity.

There are many reasons for issuing this report. By eating properly, maintaining an ideal body weight and exercising it prevents many diseases such as heart disease, some cancers and enables you to maintain strong muscles and bones. I would like to also stress that it also boosts your immune system and keeps you feeling energetic, motivated and feeling good about yourself. Resulting in a overall healthy body, mind and spirit.

The guidelines and recommendations that this report sets out are as follows:

Weight management

- To maintain a healthy body weight, balance your calorie intake with calories burned.

- To prevent a gradual weight gain over time, decrease your calorie intake over time and increase physical activity.

Exercise and Physical Activity

- Participate in regular physical activity and reduce your sedentary activities.

- Engage in 30 minutes of moderate to intense physical activity each day beyond your daily routine or work at home. Remember the greater the intensity and the longer the duration of your workouts, the greater are going to be your benefits.

- Achieve physical fitness by including cardiovascular exercise, stretching exercises for flexibility and resistance exercises or calisthenics for muscle strength and endurance. 

Nutrition

- Consume a variety of foods among the basic food groups. Choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol. 

- Recommended daily intake of fruits and vegetables: 2 cups of fruit, 2.5 cups of vegetables per day for a caloric intake of 2000 calories. Reduce or increase your consumption based on your calorie level.

- Vary your fruit and vegetable intake daily.

- Recommend whole grains. Choose fruits and vegetables that are high in potassium.

- Consume less than 10% of calories from saturated fatty acids and less than 300 mg/day of cholesterol. Eliminate or keep consumption of trans fat as low as possible. 

- Consume less than 1 teaspoon of salt, sodium per day. Reduce your consumption of sugar and sweeteners.

- Consume alcohol in moderation.

You've probably heard many of these points before and I have to admit many of the guidelines are very general in nature. Some people may already be incorporating these guidelines in their daily lives. So this report may just help you to better your way of life. For other readers, you may be wondering how to incorporate them into your lives for whatever your goals may be: weight loss, toning or beginning an exercise program. Many of you may be wondering where and how to begin. You could buy a book or dvd and teach yourself. There are many great resources that you can find on my website popularfitness.com. The drawback is that it takes a lot of your personal time and dedication. Many people eventually give up! 

The most reliable, effective and affordable way would be to join an online fitness program such as Global Health and Fitness. They've been helping people online since 1997 with their professional staff of fitness trainers and nutritionists. Creating custom fitness and nutrition plans for each client. Helping them along the way to achieve their health and fitness goals. Click here for all the benefits of joining an online fitness program.

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2. Article - Fitness for Seniors

Never Too Old!
By Louise Roach

At age 47, Martina Navratilova returned to Wimbledon and represented the United States in the 2004 Athens Olympics.

In September, seventy-three year old Ed Whitlock shattered his own world age class marathon record by completing a marathon in under 3 hours.  Ed is the first 70+ human in history to attain this goal  and he has done it twice!

September 26th was Jack LaLanne’s birthday. The Godfather of Fitness turned 90! Still sporting his trademark jumpsuit, LaLanne is trim and strong. He’s living proof that diet and exercise are the keys to a long, healthy life.

Why is exercise so important as we age?  After 50, we begin to loose muscle mass at the rate of 6 percent every decade (about 5 pounds) and we gain 15 pounds of fat every ten years to replace it.  Less muscle and more fat stores in the body, combined with inactivity and poor diet, can contribute to a wide array of degenerative conditions and disabilities, among them: osteoporosis, heart disease, diabetes, high blood pressure, and osteoarthritis. Researchers speculate that Alzheimer’s disease and certain cancers can also be linked to a lack of activity as we age.

The Stanford University Medical Center has conducted several long-term studies on active individuals over 50, particularly runners. They found that runners had a lower death rate and dramatically less disabilities compared to non-runners. They observed that running regularly was associated with an increase of HDL (good) cholesterol, plus a positive effect on muscle mass, as well as heart and lung health. 

Other studies have concluded that regular exercise increases bone strength, controls weight gain, and keeps diabetes in check.  Active seniors are better able to take care of themselves, perform common household tasks, and remain mentally sharp. 

5 Parts of a Healthy-Aging Workout:
1. Endurance Exercise: running, brisk walking, biking, aerobics, tennis, (a minimum recommendation of 25-30 minutes a day) 
2. Strength Training Exercise: weight lifting, uphill training (walking, running, hiking up an incline). 
3. Stretching Exercise: pre- and after workout stretches retain flexibility. Try yoga and pilates. 
4. Balance Exercise: use a balance ball for core exercises or stand on one foot without support. 
5. Meditative Exercise: reduce stress with yoga and tai chi.

5 Keys to Exercise Success:
1. Dream big and set realistic goals. If you’re not use to exercise don't try to run a marathon right away. Create a step-by-step plan to increase your stamina, strength and stability.  Too much, too soon can end up causing injuries. Gradually work up to your dream achievement, such as participating in the Senior Olympics or climbing Pikes Peak. 
2. Exercise daily. Create your own special time for exercise every day. Whether it’s a morning jog through the neighborhood, a mid-day walk with the dog or an afternoon swim at your local gym, daily exercise is much more effective at reaping healthy benefits than the “weekend warrior” approach. Exports recommend 25-30 minutes of moderate to strenuous exercise every day just to maintain your current weight. If you are trying to loose weight, extend your workout time to 60 minutes. 
3. Be aware of your body. If you feel soreness or a slight achy feeling in your muscles, that’s OK.  Your body is responding to a good workout. Use ice therapy to ease small aches and pains, and to reduce inflammation. A few 20-minute sessions with a cold pack and you should be ready for your next daily workout. Never use heat on stressed or strained muscles, as it will increase pain and swelling, slowing recovery time. Heat is appropriate to relax tight muscles. If you experience serious problems such as extreme pain, fainting, numbness in arms or legs, or chest pain, seek medical attention immediately. 
4. Stay well hydrated. Always a consideration for any athlete, dehydration can pose a serious problem in older athletes as aging bodies contain less body water. Sweating and exposure to heat can easily deplete the body of fluids. Drink plenty of liquids before, during and after your workout. 
5. Be a health leader! Encourage others through example and participation. Be positive and motivated. An enthusiastic attitude is contagious! It will also keep you going  running through puddles on a rainy day; surviving aching legs on a downhill descent; or arriving at the finish line of your first race!

Keep in mind the words of 90-year old Jack LaLanne, “I work at living, not dying”.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury. 

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