Senior
Health care and well-being for the over 50's
Being
over 50 does not have to mean declining health, nor declining fitness!
Being active gives you more stamina, stronger muscles, a lower risk
of heart disease and stroke, a lower risk of osteoporosis (brittle
bones), and improved posture - as well as making you feel and look
better. It also boosts your energy levels and your confidence. There's
loads of help and advice to improve health and fitness for the elderly,
and in this section we give you some details and places to contact
for more information.
Sport,
lifestyle and fitness
The
over 50's can enjoy sport without having to compete, and there is
a wide range of locally-based activities which more senior people
of any fitness level can do. Regular sport and being more physically
active offer a wide range of health-related benefits, can make you
feel more energetic and better about yourself, and, of course, can
provide a great deal of enjoyment.
You'd think that, at 76, Joyce Heywood would want to take life easy.
But, having spent 21 years enjoying the thrills and spills of windsurfing,
she has no intention of giving it up.
"I have been windsurfing since I was 55," she says. "It
was after my husband took it up that I decided to have a go. I thought
rather than stand on the bank watching I would join him."
Joyce and her husband Dennis joined the Seavets, an association for
people aged over 35 who enjoy windsurfing. Dennis produced a regular
newsletter until his death four years ago. However, Joyce is still
taking part in races across Britain. "I'm still racing, although
I usually come in last," she jokes. "I haven't got the stamina
now, although I do go to the gym once a week to keep me fit."
Joyce says the social side of Seavets plays an important part in keeping
her active. "It's lovely to meet up with friends and do something
you all enjoy," she says. "I always try to encourage people
to keep going. It keeps your mind and your muscles active."
Increasing activity
You can increase your level of activity just by:
· walking more rather than using the car or taking a bus
· doing more activities around the home and garden and putting
a bit more physical effort into doing them and
· getting involved in a regular activity you particularly enjoy,
such as dancing or a leisurely swim
Is being active for me now I'm over 50?
You don't have to do an exhausting work-out nor be an Olympic athlete
to be active. You will improve your health by building up to half
an hour of moderate activity each day, such as a brisk walk. You should
do activities that you enjoy and can make a regular part of your life.
There is a range of sporting and leisure activities in most areas
- look in your local phone book or visit your local council or library.
Keep
Fit Association
You can get a range of information on keeping fit and healthy from
the Keep Fit Association. Phone: 020 8692 9566. http://www.keepfit.org.uk/
More
about sport and fitness in England and Wales
If you want to know more about sporting opportunities that may suit
you, contact Sport England or The Sports Council for Wales. They can
put you in touch with the sports organisations and people in your
area who can tell you about learning, improving and taking part in
sport.
Sport England
Phone: 020 7273 1500. http://www.sportengland.org/
The Sports Council For Wales
Phone: 029 2030 0500. http://www.sports-council-wales.co.uk/
Sport Scotland
You can find out more about sporting opportunities that may suit you
through Sport Scotland. They can put you in touch with the sports
organisations and people in your area who can tell you about learning,
improving and taking part in sport. You can call them on 0131 317
7200. http://www.sportscotland.org.uk/
Scottish Sports Association
You can also contact the Scottish Sports Association which represents
the interests of over 80 governing bodies and organisations of sport
and physical recreation in Scotland. You can call them on 0131 339
8785. http://www.scottishsportsassociation.org.uk/home/index.php
Walking
the way to senior health care in England and Wales
Hundreds
of walking schemes are starting up around England and Wales. Many
organise short walks and produce information on interesting places
to walk. Enthusiasts also plan routes, suggest improvements, or get
trained as volunteer leaders. Walking is ideal for everyone over 50,
as a pleasure in its own right or as a healthy way to get to places.
Case study:
After developing arthritis in her right hip, retired midwife Dorothy
Roman had a hip replacement operation in Sep'.Since the operation
she has literally walked her way back to health, first with the help
of two walking sticks and now, without. Her progress has been remarkable.
Dorothy, 68, comments: "Before having the operation I found out
as much information as I could, as I was determined to regain my health
as soon as possible. I found that regular walking was not only beneficial
for building up the muscles that hadn't been used due to the operation,
but also made me feel much better in myself.
"I truly believe that I made a better recovery due to taking
such a proactive approach. The walking has become part of my daily
routine, and helps me keep the pounds off. Overcoming the problem
of motivation was the biggest step."
Find out more about walking
Phone the Walking the way to senior health initiative on 01242 533258
http://www.whi.org.uk/
Leisure, sport and recreation - disabled
people
It
is worth contacting your local authority's social services or leisure
department to see what activities they organise.
You should also be able to find out about the accessibility of these
places and how they cater for disabled people. For example:
· physical access to buildings
· special lavatories
· lifts
· accessible bars and restaurants
· disabled car parking and wheelchair spaces
· induction loops*
*An induction loop is a system that helps you hear more clearly by
reducing background noise. It can also be used with a microphone to
help hearing aid users hear conversations more clearly.
Your local library should also be a good source of information. They
may have a list of active special groups locally.
Many council swimming pools and sports centres have facilities and
instruction for disabled people.
The Department for Culture, Media and Sport
Another source of information is the Department for Culture, Media
and Sport (DCMS). The DCMS is responsible for government policy on
the arts, sport, the National Lottery, tourism, libraries, museums
and galleries, broadcasting, film, the music industry, press freedom
and regulation, licensing, gambling and the historic environment.
One of the aims of the DCMS is to ensure that disabled people are
able to access and participate fully in cultural, heritage, sporting
and leisure activities, including employment in these fields.
Senior
healthy eating
A
healthy diet for the over 50's is a diet based on a wide variety of
foods. You should eat at least five portions of a variety of fruit
and vegetables each day (fresh, frozen, canned and dried all count),
plenty of starchy foods (such as bread, breakfast cereals, pasta and
rice) and food that is low in fat, salt and added sugars. The balance
of good health shows the types and proportion of foods needed to make
a well balanced and healthy diet, for most people but especially the
elderly. It is based on the five commonly accepted food groups.
Food groups
The
nutrition label on foods can help you choose a healthy diet.
All adults are encouraged to eat a varied, balanced diet that is low
in fat, salt and added sugars.
The balance of good health shows the types and proportion of foods
needed to make a well balanced and healthy diet, for most people.
It is based on the five commonly accepted food groups:
· one third fruit and vegetables
· one third bread, other cereals and potatoes
· one third meat, fish and alternatives, foods containing fat
and sugar such as natural protein powder, and milk and dairy foods
Fruit and vegetables - five a day
Aim to eat at least five portions of a variety of fruit and vegetables
every day. Fresh, frozen, chilled, canned 100 per cent juice and dried
fruit and vegetables all count.
The fruit and vegetables in convenience foods - such as ready meals,
pasta sauces, soups and puddings - can contribute to five a day. But
convenience foods can also be high in added salt, sugar or fat, which
should only be eaten in moderation, so it's important always to check
the nutrition information on food labels.
As a guide, a portion means:
· one medium apple or banana
· two smaller fruit such as plums
· three heaped tablespoonfuls of vegetables
It has been estimated that eating at least five portions of a variety
of fruit and vegetables could reduce the risk of deaths from heart
disease and cancer.
To get the maximum benefits, you need to eat different types of fruit
and vegetables. This is because fruit and vegetables all contain different
combinations of fibre, vitamins, minerals and other nutrients.
Because they are considered a 'starchy' food, potatoes don't count
towards five a day. Starchy foods are food like potatoes, rice, pasta
and bread and play an important part of a balanced diet.
Salt
Most people eat too much salt - about 50 per cent more than is recommended
- an important cause of raised blood pressure. Reducing salt intakes
is particularly important for patients at high risk of heart disease,
such as those who are obese or have type two diabetes.
About three quarters of the salt we eat is from processed foods such
as ready meals, soups, sauces and savoury snacks, so it is also important
to check the salt content on food labels which state the salt and/or
sodium content of the food. Salt content can be estimated as two and
half times the amount of sodium given on the labels.
If you are recovering from an illness, are underweight or don't have
an appetite, you should speak to your doctor or practice nurse about
the best diet for you.
Healthy
weight
Healthy eating is a great way of living a fitter and healthier life.
It reduces the risks of developing heart disease, some cancers, diabetes
and high blood pressure, and can help you achieve or maintain a healthy
weight.
Fruit and vegetables are generally low fat, low calorie foods. So
eating fruit and vegetables instead of foods that are high in fat
and added sugars may help you achieve, or keep to, a healthy weight.
Being overweight increases the risk of a wide range of diseases including
heart disease and diabetes. If you are worried about your weight,
healthy eating and being physically active is the best way to bring
it down and keep it down sensibly.
You can check whether you are a healthy weight by working out your
body mass index (BMI). You do this by taking your weight (in kilograms)
and dividing it by your height (in metres) squared. So, if you weigh
65 kilograms and are 1.73 metres tall, you would have a BMI of 65/
(1.73 x 1.73) = 21.7.
Over 25 is considered overweight, and over 30 is obese.
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