T3: Strategies for Being Healthy

Question 1

what diseases does regular PA reduce risk of?

Answer 1

Alzheimer’s / Dementia
Heart Disease
Diabetes
Cancer

Question 2

what is aging associated with physically?

Answer 2

decreased muscle mass and strength
bone mass reduction
memory loss

Question 3

what are the PA guidelines for older people?

Answer 3

150 minutes per week (30 mins a day x 5 days)
muscle strengthening exercise ~ 2 days a week
moderate intensity

Question 4

what is characteristic of moderate activity?

Answer 4

increased heart rate and temp
but still being able to hold conversation

Question 5

what are examples of mod activity?

Answer 5

swimming
hiking
dancing
brisk walking

Question 6

what should a PA programme incorporate?

Answer 6

cardio endurance
strength training
flexibility
balance

Question 7

what is important in PA for older people?

Answer 7

warm up and cool down

Question 8

what is known as the modern wonder drug?

Answer 8

walking

Question 9

what does research show in relation to walking and colds?

Answer 9

brisk walk each day reduces risk of catching cold by 50%

Question 10

does walking reduce risk of oestopatrocis?

Answer 10

yes - weight bearing exercise

Question 11

what does walking over 5 years do with Alzheimers?

Answer 11

reduces risk by 50%

Question 12

what is a sign of better health?

Answer 12

walking more quickly
people generally live longer

Question 13

what are the 7 secrets of aging?

Answer 13

PA
Diet
Mental Activity
New Learning - generates new brain cells
Stress Control - yoga
Social Engagement
Thinking Young

Question 14

what is noradrenalin?

Answer 14

wonder drug for brain
reduces toxicity
stops plaques killing brain cells

Question 15

can people have physical dementia within body but not be affected by it?

Answer 15

yes ~25% of people who die never realise they had it

Question 16

488 adults underwent stimulating activities, 101 people developed dementia, what did the effect of doing one stimulating activity a week do?

Answer 16

delayed dementia for 2 months
irrespective of education level
good return of investment

Question 17

what is a core recommendation for health?

Answer 17

avoiding obesity

Question 18

what happens calories burned as we age?

Answer 18

they decrease
PA is a prevention to re-increase them

Question 19

what are the strategies in relation to PA and nutrition for healthy ageing?

Answer 19

1) avoid obesity
2) not all about fat - muscle mass maintenance matters
3) vitamin and minerals
4) healthy diet

Question 20

what happens muscle mass after the age of 40?

Answer 20

muscle mass at a rate of loss at 0.5 to 1% per year

Question 21

how much proteins should you eat a day?

Answer 21

80/90g

Question 22

what is recommended vitamin D intake for older people?

Answer 22

it increases to 800 units a day
important for bone maintanence

Question 23

what are adequate B12 levels associated with?

Answer 23

better brain health

Question 24

what is medittereanan diet associated with?

Answer 24

longevity with age related disease
promote healthy gut microbiome

Question 25

are detox diets anti ageing?

Answer 25

no

Question 26

do superfoods promote healthy ageing?

Answer 26

not neccessarily
they are just foods