Page 4 - Bella Vista Gardens - Summer Newsletter 2018

4 BELLA VISTA NEWS, SUMMER 2018
Health & Wellbeing

Keeping Fit and Strong as you

Age

One of the unfortunate assumptions about ageing is examples are gardening, bush walking, yoga, tai chi,
that as we get older we become weaker and less able, swimming and dancing.
and many examples of this are evident in our society.
There is a wealth of research that shows that from the 3. Nutrition
age of 50 onwards we lose an average of 3kg of muscle
mass every decade. There are some steps we can take Just like a car, our bodies need fuel to run, and the better
to not only reverse these effects, but also prevent the fuel, the better they perform. Eating a healthy
them from occurring. The simple answer to the balanced diet is beneficial for our minds and bodies and is
question “How do we stay fit and strong as we age?” is important for maintaining a healthy body weight. We all
this — through regular exercise, and by maintaining know the rules; include plenty of vegetables, legumes,
adequate physical activity and appropriate nutrition. nuts and low-sugar fruits.

1. Exercise 4. Staying Strong

Activities that challenge our heart and lungs such as The key point for staying strong as we age is ensuring that
cycling, brisk walking or climbing stairs, done regularly, you consume enough protein each day. In summary, to
help to maintain our cardiovascular fitness as we age. stay fit and strong as you age:
We should exercise for around 20 minutes, at least two
to three times a week. Because intensity is important; • Exercise at least 2 -3 times per week;
we must continually challenge our muscles and joints • Perform a mixture of Cardio and Resistance
to maintain and improve their strength and mobility. training exercise (choose Resistance training over
Resistance training exercises target our muscles - the Cardio);
easiest way to access resistance training is with weight • Ensure adequate daily protein intake to maintain
training machines. muscle mass and have fun!

2. Physical Activity At Cranbrook Care residences we encourage our
residents to be as active as they can, including our
Physical activity benefits our bodies in many ways, extensive Leisure & Lifestyle program and physiotherapy
including keeping our joints moving and our heart and program.
lungs working. It is also great for the brain. The best
way to keep physically active is to make it fun; some