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Everyone knows that exercise and proper nutrition are important. Unfortunately less than one third of older adults engage in regular physical activity and nutrition can often suffer due to illness, medications, or for a variety of other reasons. The good news is that it’s never too late to make changes that can improve your health. To benefit from the seemingly infinite rewards of exercise it is important to get off to the right start. Just about every older adult can safely do some type of physical activity to improve their health. Think about what types of exercise or activities you like doing or would like to do and believe that you can do them. Then decide that exercise is going to be part of your daily life. It is important to begin slowly, start with one or two types of exercise and gradually add more as you become comfortable and confident. Try to include balance, strength, flexibility, and endurance exercises. To determine the proper intensity of exercise, be sure that you feel you’re challenging yourself but are still able to talk without much difficulty. Do not do anything that causes you pain or dizziness. Keep in mind that continuous progress and regular practice is essential for reaping the benefits of exercise. Think about ways to make your program stick. Consider asking a friend or loved one to join you, hire a personal trainer, join a class at a community center or YMCA, or walk in your favorite park. Whatever it is you decide to do, make sure you have fun! Exercise alone can not make someone healthy, proper nutrition is also vital. To meet all the daily nutritional requirements a healthy diet must consist of good quality, nutrient dense foods. Buy whole grain versions of breads, pastas, and rice. Keep frozen vegetables and fruits on hand as they are pre-cut and easy to use. Choose lean cuts of meat, eat raw nuts, and include fish often. Be sure to keep fat intake to around 30% of total calories. Fiber is also important—a daily intake of around 30 grams is recommended. Don’t forget your water, 8 cups per day is the recommended amount. This may all sound like a lot, but make changes slowly by incorporating only a couple of new things each week and you’ll see how easy and delicious good nutrition can be.
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