Prime Time Living
Presents:
Physical Activity
The Key to Healthy Aging
Health Alliance Plan
and
National Kidney Foundation of
Michigan
Why Healthy Aging?
• We are living
longer: Life
expectancy will be
79.5 years by 2020
• Disease and
disability are NOT
inevitable: we can
be healthy and
active well into our
golden years
What is the Key to Healthy Aging?
It’s in your hands...
It’s better than
any pill…and no one
can do it for you…
Physical Activity
• Helps to:
– Control weight
– Improve strength and flexibility
– Increase energy and stamina
– Control many diseases like high blood
pressure, diabetes and arthritis
– Improve mood, manage stress
And it makes you feel good!
Physical Activity
Historical Perspective
Which tasks do we
use a machine for,
that we used to
have to do
manually?
Changes in lifestyle have been dramatic
1890
1990
Living in America:
The Automobile
Attitude Adjustment?
Use it or Lose it
• Unused muscles shrink, become weak and
useless.
• Inactive people lose muscle tone, flexibility,
strength and energy.
• People who are active are more likely to live
longer and enjoy their golden years.
Results of a Sedentary Lifestyle
•
•
•
•
•
•
•
•
Obesity
Diabetes
High Blood Pressure
High Cholesterol
Mental Decline
Depression
Constipation
Falling/balance/flexibility
Obesity
#2 most preventable cause
of death in the U.S.
Results of a Sedentary Lifestyle
Weight Gain/Obesity, which can lead to:
1.
2.
3.
4.
5.
6.
7.
8.
Diabetes
High Blood Pressure
High Cholesterol
Strokes, Heart Failure and Heart Attacks
Cancer
Arthritis, (back, hips, knees)
Gallstones
Reflux/heartburn
Results of a Sedentary Lifestyle
9.
10.
11.
12.
13.
14.
Sleep apnea
Cognitive Impairment
Shorter life expectancy
Cognitive impairment
Depression
Falling:
• Hip fractures and other injuries
• Loss of independence
Physical Activity and
Weight Control
• One out of every three Michigan
residents are obese*
• The rate of obesity is highest among
those 55-64 years of age*
– 55-64 years: 38%
– 65-74 years: 31%
– 75+ years: 23%
*2010 Michigan BRFS
Physical Activity and
Weight Control
• Physical
activity is key to
weight control.
• Active people
are better able
to control their
weight.
Physical Activity and
Heart Health
• Heart disease is the leading cause of
death in the U.S.
• Risk factors that you can modify include:
–
–
–
–
–
–
Lack of physical activity
High blood pressure
Smoking
Being overweight
Having diabetes
High cholesterol
Physical Activity and
Heart Health
• Improves Heart
Health
• Better arteries
• Reduces blood
pressure
• Improves cholesterol
levels
Physical Activity and
Diabetes
• One in five (or 20% of) seniors in
Michigan is living with diabetes*
• The number of people with diabetes
continues to increase.
• Obese people are more likely to
have diabetes.
*2010 Michigan BRFS
Physical Activity and
Diabetes
• Helps to manage blood
sugar levels
• Decreases insulin
resistance
• Helps to manage weight
Physical Activity and Mobility
I’ve Fallen and …
• Improves muscle
strength
• Maintains healthy
bones and joints
• Improves balance
Physical Activity and Mood
• Helps to manage stress
• Increases “feel good” hormones
• Less depression in those who
exercise
• Slows age-related decline in
brain functioning
• Reduces risk for Alzheimer’s
disease
Types of Exercise
Aerobic
Strength
Flexibility
Balance
Aerobic Exercise
•
•
•
•
•
Walking
Jogging
Dancing
Swimming
Water
aerobics
• Bicycle riding
• Gardening activities,
such as raking and
pushing a lawn mower
• Tennis
• Golf (without a cart)
Strength Training
Try Dumbbells
Try a Resistance Band
Flexibility and Balance
Try Yoga
Try Tai Chi
Getting Started
• Start slowly
• Walking clubs – Local Parks, Sr.
Centers, Malls
• Walk in your home
• Chair exercises
• Take the stairs if you can
• Park farther away if you are able
• Bad weather and busy day plans
Join the NKFM/HAP Enhance
Fitness program!
Get Movin’
• A little bit is better than
none!
• Aerobic: 30 minutes, 5 days
a week
• Strengthening: 2 or more
days a week
• Stretch: 1-2 times a week
Be sure to talk with your
doctor
Get (or Stay) Motivated
• Find something
you enjoy
• Vary your routine
• Don’t push
yourself too hard
• Find an exercise
buddy
• Keep a chart
More “Keys” to Healthy Aging
•
•
•
•
•
•
Eat healthy
Avoid tobacco
Limit alcohol
Manage stress
Become social
Obtain regular check-ups
Eat Healthy
• Pay attention to:
– Serving sizes
– Number of calories
– Types of food
• The USDA daily recommendations are:
– 3 cups of low-fat dairy
– 5 ounces of lean meat or beans
– 2 cups or more of vegetables
– 1 ½ cups or more of fruit
– 5 ounces of grains (at least half of
these should be whole grains)
Limit Alcohol
Men
• 2 servings per day
– 3.0 oz. hard liquor
– 10 oz. wine
– 24 oz. beer
Women
• 1 serving per day
– 1.5 oz. hard liquor
– 5 oz. wine
– 12 oz. beer
Drinking more than this increases the risk
of health problems. Alcohol also adds
unnecessary calories and can interfere
with medications.
Manage Stress
Causes of Stress in Older Adults
– Retirement/financial worries
– Personal illness
– Care giving
• Dependent parents, relatives &/or adult
children
• Grand parenting
– Sexual difficulties
– Death of a spouse, family member
or friend
– Home management and transitions
– Safety
If you ask what is the single most
important key to longevity, I would
have to say it is avoiding worry, stress
and tension. And if you didn't ask me,
I'd still have to say it.
~ George Burns
http://www.brainyquote.com
Get Social!
Social connections help people to feel better
and live longer.
Obtain Regular Check Ups
• Work with your doctor to
manage any health
problems you have
• Know your numbers
(cholesterol, blood
pressure, weight)
• Manage your
medications
To Do Lists
9 Make a plan for the day, week, month, year
9 Keep trying, have a “can do” attitude
9 Stay connected with friends and family
9 See your doctor regularly
9 Eat a healthy diet
9 Be active/exercise every day
9 Remember to sleep
What’s in it for ME?
• Your independence
• Le$$ need for prescription
medicine
• Less likely to develop chronic
diseases or complications
More likely to
live longer, feel better & be
happier!
Anyone who stops learning is old,
whether at twenty or eighty.
Anyone who keeps learning stays
young. The greatest thing in life is
to keep your mind young.
~ Henry Ford
Read more at http://www.brainyquote.com
Ask the Doctor
We will take about 10
minutes for general
questions.
Thanks for coming
out today!
The information in this presentation is for general
educational purposes and is not a substitute for the
advice of your physician.
Consult your physician for your health care needs
and exercise prescription.