Good nutrition and regular exercise is important for everyone of all ages but we should pay particular attention as we are ageing, especially over the age of 50. Our dietary requirements can change for many different reasons but as we age both men and women become prone to certain disorders, particularly disorders affecting the bones or cardiovascular system.

The age-old mantra of move more, eat less is too simplistic and you risk missing out on vital vitamins and minerals if you just cut out meals. The word diet is loaded and many of us associate the word with meaning eating less but really, we should be looking more closely at what we are eating.
 
Fuel Your Body
No matter how active you are it’s really important you are fuelling your body to give it the energy it needs. It can be tempting to eat less when you are trying to lose weight and get fit, but you are putting yourself at risk of injury or illness if you are not properly fuelling yourself.
 
The important thing to remember is to try and make sure you are eating more healthy, nutrient dense foods and less of the foods that are high in salt and sugar (convenience foods and snacks such as crisps and biscuits). The government Eatwell Guide is an easy to understand example of what you should try to include in your meals to ensure you are getting the right balance of each food group in your meals. 
 
Healthy Ageing
To continue living an active life as we age it’s important to make sure you stay active and eat well. The current government guidelines suggest that older people (over the age of 65) should aim for 150 minutes of moderate intensity activity a week. You should also include at least 2 sessions a week where you focus your activities on strength, balance and flexibility.

• Eat 5 portions of fruit and veg a day. Fruit and vegetables are packed full of essential vitamins and are a good source of fibre. Try to eat a variety of different fruit and vegetables.
• Include healthy, wholegrain carbohydrates in every meal. Carbohydrates are a great source of energy and nutrients.
• Make sure you eat enough protein. Protein is important for building muscle mass which is vital for an active lifestyle. Current guidelines recommend including a moderate amount of protein in your meals from sources such as beans, pulses, eggs, fish and meat. Try to reduce the amount of processed meat (sausages, bacon etc) you eat as these generally contain higher amounts of salt and fat.
• Try to include two or three portions of calcium daily. Calcium rich foods such as milk, cheese and yoghurt are great for keeping your bones strong and healthy.
• Cut down on processed foods high in salt and sugar.
• If you smoke, try to stop - it’s never too late!
  
• Drink plenty of water. Make sure you have a bottle of water to hand when you are exercising to make sure you don’t get dehydrated.
• Join an exercise class such as  Move it or Lose it which focuses on daily living activities to help make sure you stay independent.
  

 
Contact Amanda if you have any questions about good nutrition and exercise for a healthy lifestyle.

Research by Sport England shows significant reduction in physical activity among the older (75+) population since the pandemic began. In fact, their data suggests up to 49% of the over 75’s are inactive.
 
This is a worrying trend given how important exercise is for our physical and mental well-being, especially as we age.

How our bodies change as we age:

• As we age we gradually lose brain mass but from the age of 60 this loss accelerates rapidly which is why our long term memory declines from middle age and perceptual motor skills (including reaction time) declines.
• Our eyesight and hearing are affected as we age. Our eyes become slower to adapt to changes in light levels and a reduction in field of vision means we may not notice changes in floor levels such as slopes and steps. We might find it harder to identify the source and direction of sounds and singling out sounds in normal speech might become difficult.
• The loss of brain mass also causes a reduction in strength and power in our arms and legs, can make us slower and can reduce our balance.

How exercise benefits the ageing body:

Strength Training

• Training with light weights (or even just bodyweight training) keeps the postural muscles strong and active. The postural muscles support your entire skeleton and maintain balance so it’s really important to include some strength training into your everyday activities.
• Strength training keeps the joints flexible so you are able to carry out normal day to day activities. Improving muscle strength allows us to maintain  our normal, healthy lifestyle, such as daily walks, household chores, climbing the stairs etc.
• ‘Toned’ muscles helps to support the bones and keep the body structure strong and stable.
• Regular strength training can also improve glucose intolerance and insulin sensitivity which helps reduce the risk of diabetes.

 
Group Exercise
There can be no doubt that exercising in a group is one of the best ways to enjoy more exercise:

• It’s a great way to build and maintain friendships
• Keeps you accountable so you’re more likely to stick to the class or group
• Regular exercise helps combat depression or low mood and improves your self- esteem
• Exercising in a group is great for support and advice

It’s never too late to make a positive change to your lifestyle, starting out slowly with a daily walk and some gentle strength exercises can make a big difference to your mobility and strength. Joining a class such as Move it or Lose It is a great way to get into regular exercise without putting unnecessary pressure on your body.
 
As with all exercise it’s important you check with your doctor before starting anything new, especially if you haven’t exercised in a long while.