An article by Sonia Terrón Pérez,
Occupational Therapist in home care, responsible for
He physical exercise and diet are two habits that can be modified to improve health. Any time is a good time to introduce changes in our way of life that help prevent the appearance of diseases, improve our well-being and quality of life.
It talks about Healthy habits to those behaviors that we carry out in our daily life and that positively affect our physical, mental and social well-being. Mainly they are the food, physical exercise, mental exercise, social participation and rest. Converting these habits into a lifestyle is essential for healthy aging. Many of the diseases that appear in adulthood are associated with a inadequate diet and with a sedentary life. Behaviors that will influence the rest of the habits.
For the practice of physical exercise to be beneficial, it is necessary to have a varied and balanced diet that covers the nutritional needs of each person
so that the practice of physical exercise is effective and beneficial you have to have one varied and balanced diet that covers the nutritional needs of each person. However, there are no foods that can meet all our nutritional needs, so it is necessary learn to combine different types of food. Proteins that promote cell regeneration (meat, fish, eggs, dairy products and legumes), foods with a high level of energy (cereals, fats and oils) and protectors such as vegetables, fruits rich in vitamin C, among others. Some tips for proper nutrition:
- Eat three main meals a day and two lighter ones to ensure proper functioning of the body
- Vary the diet to avoid monotony and ensure nutrient intake is correct. Eat dairy, lots of cereals, increase your intake of fruits and vegetables, decrease fatty meats, and eat sweets sporadically.
- Choose fresh foods and avoid prepared foods.-Drink frequently, even when you are not thirsty
- Avoid alcoholic beverages and limit the consumption of beer or wine, no more than 2 glasses per day
- Don’t skip any meals
- Enjoy the food, take your time, sit back and relax
- Do physical exercise according to your age and preferences
By following a healthy eating pattern and exercising on a regular basis, you can aging in good physical and mental shapeas well as a good quality of life.
He physical exercise is a variety of planned, structured and repetitive physical activity. It is performed with an objective related to the improvement or maintenance of one or more components of physical fitness. Brisk walking, cycling, aerobics, gymnastics, swimming, and dancing are some examples of physical exercise. This is not to be confused with the physical activitywhich encompasses exercise and other activities that involve bodily movement and are performed as part of play, work, transportation, housework, and recreational activities such as going up and down stairs, doing housework , go shopping, etc.
Physical exercise carried out properly is always beneficial and even more so if it is done in company. Delays functional decline, can prevent or improve the evolution of chronic diseases (diabetes, ischemic heart disease, arterial hypertension, obesity, osteoporosis, etc.), delays disability and dependencyprevents the incidence of falls and bone fractures, contributes to weight loss and maintenance, improves sleep, helps the mind, produces a feeling of general well-being, promotes the establishment of social relationships, helps reduce depression, anxiety, among many other benefits.
Therefore, Everyone should participate in some kind of physical exercise program.regardless of their age and their limitations, without forgetting those groups of the elderly population with special difficulties such as the elderly with dementia, the extremely fragile elderly, the elderly with chronic diseases and dependents.
Although the practice of physical exercise has no age, must be adapted to each person and in case of any doubt, a doctor should be consulted. The design of an exercise program must be individualized and according to the physical condition of each one. The Spanish Society of Geriatrics and Gerontology (SEGG) proposes four groups of exercises for the elderly, although they are suitable for people of any age:
- Resistance or aerobic exercises
Regular exercises maintained over time such as walking, climbing stairs, cycling, swimming, dancing or adapted aerobics. Its performance is recommended at least 5 times a week, with a duration of 20 to 60 minutes, beginning the exercise progressively. The ideal intensity of 20 to 30 minutes of one exercise or three types of exercises, 10 minutes each
- Strengthening or bodybuilding exercises
Regular practice of strengthening exercises of medium to moderate intensity is recommended for 2 or 3 days a week, such as lifting weights, moving weights on wrists and ankles, using containers of water or sand, as well as using of elastic bands. The same group of muscles should not be exercised 2 days in a row and each exercise should be repeated between 8 and 15 times
- Strength and balance exercises
Slow exercises to maintain position and precision in ambulation such as walking in a straight line, walking with one foot followed by the other, going up or down stairs, walking on tiptoes or heels, staying on one leg, getting up and sitting on a chair without using hands, doing tai chi, etc. 2 to 3 times a week is recommended
- flexibility exercises
Exercises that increase the amplitude of the major muscle groups and joints through active or passive stretching, increasing the flexibility of the muscles and ligaments. It is recommended to practice them daily and perform them after the strengthening and resistance exercises, with a frequency greater than one day per week and with a duration of 30 to 60 minutes, gradually increasing the intensity.
It is important organize the day reserving a space of time to do physical exercise either at home or abroad. To start this routine, the SEGG proposes doing resistance exercises on Monday, Wednesday and Friday, strengthening and balance exercises on Tuesday and Thursday, flexibility exercises on Sunday, Wednesday and Saturday and ending every day with stretching.
Remember, health and well-being can be modified and improved throughout life. It is never too late to make good decisions. Start taking care of yourself and exercising regardless of how old you are. From home you can maintain your well-being by eating properly, having an active social life, exercising regularly and resting properly.