T3: Strategies for Being Healthy Flashcards
(26 cards)
what diseases does regular PA reduce risk of?
Alzheimer’s / Dementia
Heart Disease
Diabetes
Cancer
what is aging associated with physically?
decreased muscle mass and strength
bone mass reduction
memory loss
what are the PA guidelines for older people?
150 minutes per week (30 mins a day x 5 days)
muscle strengthening exercise ~ 2 days a week
moderate intensity
what is characteristic of moderate activity?
increased heart rate and temp
but still being able to hold conversation
what are examples of mod activity?
swimming
hiking
dancing
brisk walking
what should a PA programme incorporate?
cardio endurance
strength training
flexibility
balance
what is important in PA for older people?
warm up and cool down
what is known as the modern wonder drug?
walking
what does research show in relation to walking and colds?
brisk walk each day reduces risk of catching cold by 50%
does walking reduce risk of oestopatrocis?
yes - weight bearing exercise
what does walking over 5 years do with Alzheimers?
reduces risk by 50%
what is a sign of better health?
walking more quickly
people generally live longer
what are the 7 secrets of aging?
PA
Diet
Mental Activity
New Learning - generates new brain cells
Stress Control - yoga
Social Engagement
Thinking Young
what is noradrenalin?
wonder drug for brain
reduces toxicity
stops plaques killing brain cells
can people have physical dementia within body but not be affected by it?
yes ~25% of people who die never realise they had it
488 adults underwent stimulating activities, 101 people developed dementia, what did the effect of doing one stimulating activity a week do?
delayed dementia for 2 months
irrespective of education level
good return of investment
what is a core recommendation for health?
avoiding obesity
what happens calories burned as we age?
they decrease
PA is a prevention to re-increase them
what are the strategies in relation to PA and nutrition for healthy ageing?
1) avoid obesity
2) not all about fat - muscle mass maintenance matters
3) vitamin and minerals
4) healthy diet
what happens muscle mass after the age of 40?
muscle mass at a rate of loss at 0.5 to 1% per year
how much proteins should you eat a day?
80/90g
what is recommended vitamin D intake for older people?
it increases to 800 units a day
important for bone maintanence
what are adequate B12 levels associated with?
better brain health
what is medittereanan diet associated with?
longevity with age related disease
promote healthy gut microbiome
