Full Exercise Routine For Seniors | 20 Minute Workout

20 minute exercise routine for seniors - Work your whole body

Here is a full exercise routine that goes for 20 minutes, working the whole body to help keep you moving. We also work the core and get some balance in at the end.

For the Warm-Up Videos:

Seated Warm-Up: https://youtu.be/80ONlDEowzo

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Do your best and any questions ask below!

- Mike

Do These 4 Stretches EVERY Day - Stretches For Seniors

Every day stretches for seniors - improve posture & prevent aches and pains

Do These 4 Stretches Every Day - Make sure you're doing these 4 stretches daily to improve your posture and prevent hip, back, knee, neck and shoulder pain.

Try this 4-Minute Daily Stretching Routine For Seniors.

For the Warm-Up Video:

Seated Warm-Up: https://youtu.be/b2DYU7ZQgN0

Do your best and any questions ask below!

- Mike

Upper Body Workout with Weights for Seniors | Upper Body Exercises With Weights For Seniors

Upper body workout with weights for seniors - get stronger & fitter

Get stronger and fitter with this upper body exercise routine with dumbbells for seniors.

For the Warm-Up Video:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Do your best and any questions ask below!

- Mike

Upper Body Exercise Routine For Seniors - No Equipment (17 Mins)

upper body exercise routine for seniors - improve fitness, strength & move better

Improve your upper body strength, get fitter and move better with this seated upper body exercise routine.

I'll be creating two videos a week whilst we see ourselves in this crazy time, so make sure you're subscribed to this channel.

For the Warm-Up Video:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Do your best and any questions ask below!

- Mike

Improve Stair Walking - Exercises For Seniors

leg exercises for seniors - improve stair walking

Want to get stronger and fitter walking stairs?

In this video, we go through an exercise routine to help you to walk stairs with ease and discuss the reasons as to why you may have difficulty with them.

As you get stronger and fitter increase the repetitions and increase the time.

For the Warm-Up Videos:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

To purchase the step: https://morelifehealth.com/recommended-equipment

Overcoming Pain article: https://morelifehealth.com/articles/empty-your-cup

Do your best and any questions ask below!

- Mike

Supporting Your Immune System For Seniors

HOW TO SUPPORT YOUR IMMUNE SYSTEM

Coronavirus is on all of our minds and the uncertainty of it all can be unsettling!

The best thing to do is to remain calm and focus on what can be done to stay in good health and protect yourself from this virus (or any virus) best you can.

I’m not talking about rushing out and stocking up on gloves, hand sanitiser and……. toilet paper! 

Let’s keep the focus on the basics - keeping your immune system as strong as possible!

If you’ve been following my previous articles, you’d see the steps I outline in this article aren’t too different to the ones for good health. Because with good health, comes a stronger immune system.

Here are 5 things you can start doing now, to support your immune system!

# 1. DECREASE STRESS

You most probably know by now that I am big on this one.

I would even put decreasing stress before exercise for keeping healthy.

When you’re feeling good, feeling happy and feeling stress-free, life is easier.

Stress weakens our immune system and greatly decreases our health.

If you’re angry, unhappy, frustrated, or have any other negative feelings flowing through your body - you’re in a poorer state than if you were happy, joyous, and calm.

It’s natural to worry, but do your best to not stay with these feelings and emotions for long.

Listen to music, watch a movie, go for a walk, read a book, get into the garden, have a hot bath, meditate, practice mindfulness, talk to a friend, get into nature.

Do more of whatever it is that you enjoy and makes you feel happy and stress-free.

Also, I strongly suggest limiting what you see and hear in the media as to what’s going on in the world.

Watching and reading too much about what’s going on can leave us in a state of fear, depression and helplessness amongst other negative feelings.

Be informed, but try not to bathe in the doom and gloom.

I recommend reading and watching something more light-hearted which make you feel good instead.

This, in my opinion, is one of the best steps you can take to improve your health.

#2. GET MOVING

Spend less time sitting down and get up and get everything moving!

Do an exercise video. You can choose from many of my exercise videos here.

Go for a walk.

Or, do an activity or other exercise you enjoy!

Movement is medicine. Keep moving, everyday!

# 3. PRIORITISE SLEEP

Sleep is so, so important for good health. 

Get good quality and quantity of sleep. Try and aim for 7-9 hours of sleep a night!

I am sure there are some steps you can do right now to improve your sleep.

Have a think about what you can be doing to get a better sleep from tonight?

• Cut out screens an hour or two before bed?

• Take a hot bath before bed?

• New pillows?

• New mattress?

• Sunlight during the day?

• Quieter room?

• Better room temperature?

There are many things you can do! Invest in your sleep!

For more on getting a good night’s sleep, click here.

#4. GET SUNLIGHT

Along with getting vitamin D (discussed below), getting out in the sun makes us feel good. Sunlight is good for our health.

Aim for at least 20 minutes daily, gradually building up to this if required and avoid the hottest part of the day. Don’t overdo your time in the sun, however!

#5. CUT OUT THE JUNK. EAT HEALTHY NUTRIENT-DENSE, IMMUNE BOOSTING FOODS.

Limit unhealthy food. (For more on this click here).

Eat more nutrient-dense, healthy food.

Ensure you are getting adequate calories each day.

And, add foods in that support your immune system.

Here are some great immune supporting foods:

IMMUNE SUPPORTING FOODS

* VITAMIN C RICH FOODS

The best way to get adequate vitamin C is by eating a variety of colourful fruit and vegetables throughout your week.

Vitamin C rich foods include: citrus fruits (oranges, lemons and limes), guava and other tropical fruits, kiwi fruit, capsicums, berries, leafy greens.

* VITAMIN A RICH FOODS

Vitamin A  is a fat-soluble vitamin that plays an essential role in our immune function.

There are 2 types of vitamin A - preformed vitamin A (retinol) and provitamin A (carotenoids).

Preformed Vitamin A (retinol) is only found in animal sources with the best sources being liver, oily fish, egg yolks, cheese and butter.

Provitamin A (Carotenoids) is found in plant foods as beta-carotene and alpha-carotene. 

Best sources of provitamin A (carotenoids) include sweet potato, squash, carrots, kale and other leafy greens. Your body must convert carotenoids into retinol (vitamin A).

Not everyone can convert carotenoids into vitamin A (retinol), a balanced diet including the animal sources above will negate this issue.

* VITAMIN D RICH FOODS (AND SOURCES)

Vitamin D is another fat-soluble vitamin which also plays an essential role in immune function.

The best source of vitamin D is the sun, so try and get some sunlight daily. 

Along with the sun, vitamin D is found in certain foods. Food sources of vitamin D include oily fish, egg yolks and mushrooms.

There are also foods fortified with vitamin D (For example - milk, cereal and orange juice), however, I recommend sticking to natural sources of vitamin D.

* BONE BROTH

Eating boney soups or swapping your tea or coffee for a cup of bone broth could do great things in keeping you healthy, and your immune system strong.

Bones are the best food source of collagen and contain many other vitamins and minerals including calcium, B vitamins ,vitamin C, D, K, iron, and magnesium. 

For a bone broth recipe and to find out more on the benefits, click here.

* SHELLFISH

There are a large variety of shellfish to choose from including oysters, mussels, scallops, prawns (shrimp), crayfish and crab.

Shellfish are rich in nutrients including omega 3 fatty acids, zinc and vitamin B- 12 - all which support immune function.

Oysters contain more zinc per serving than any other food.

Eating shellfish once a week is adequate to supply your body with the vitamins and minerals for good health and a stronger immune system.

* RAW HONEY

When feeling unwell with a cold or flu there are good reasons why many go to a drink of hot tea or water with honey.

Rather than waiting until you get sick, why not make raw honey your sweetener of choice.

Raw honey is rich in antioxidants, contains many vitamins and minerals and has potent antibiotic activities. [1]

Keep in mind, most honey found on supermarket shelves has gone through a heating process which destroys the nutrients available. Choose the honey labelled “Raw Honey”.

* GARLIC & GINGER

Garlic and ginger are also commonly seen as a remedy in times of sickness. Again for good reason.

Ginger and garlic have antibacterial and antioxidant effects which can help fight off viruses and boost the immune system. [2, 3]

Do your best to include more of these steps above in your life to help support your immune system and help protect yourself from viruses.

Most of all remain calm. You will be ok!

How are you feeling about the COVID virus? Which of the above can you improve to help support your immune system?

IMPROVE YOUR HEALTH & FITNESS

Sign up and get my FREE 4 Week Exercise eBook for Seniors!

Improve your balance, decrease your pain, get fitter, stronger, move well, look and feel better! GET MORE OUT OF LIFE EACH DAY!

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Overcoming Pain - Empty Your Cup

To be free of persistent, or CHRONIC PAIN (which is pain lasting longer than 6-12 weeks) starts with the understanding that medical imaging (i.e. X-Ray, MRI, or Ultrasound) is not going to diagnose the cause of the pain. 

Unlike ACUTE PAIN, where the pain can clearly be identified on a scan (e.g. a broken bone, a ligament tear or a dislocation), for CHRONIC PAIN, a scan can only identify ‘abnormalities’ in the area of the pain.

These ‘abnormalities’ are NOT the cause of persistent pain.

For more on this, see my article -  The Real Cause of Pain.

By keeping the focus only on what has been identified on medical imaging can make overcoming pain difficult.

This goes for osteoarthritis and the many other chronic painful conditions.

Persistent pain is caused by a multitude of factors.

Which means ‘pain’ should be seen as a diagnosis in itself.

The many factors that cause pain include:

• Persistent aggravating factors (think overuse injuries)

• Weak or tight muscles

• Poor movement

• Past emotional traumas (even stemming as far back as childhood)

• Current stress or worry

• Being overweight/obese

• Poor diet

• Lack of sleep

• Unhealthy habits

When these factors cause a significant amount of stress on the body (which happens more so as one gets older) pain will develop.

To see more on how complex pain can be - make sure you read my article Pain is More Than Meets The Eye.

To start overcoming pain, you need to work on ALL these factors.

To help you understand how to do this better, I’d like you to imagine yourself being a cup.

I know this sounds silly, but we’re going to do it anyway.

When you (now acting as a cup) are filled with many pain-inducing factors………….. Pain will result. (See diagram below).

Cup filled with pain causing factors.

All the factors combined are taking their toll on you. When it gets to the point where the mind and body can’t cope anymore, pain will occur in an area of weakness — your mind and body are telling you that things need to change.

To do that, you need to begin emptying your cup.

So you do!

Little by little, you begin making changes.

You also get professional help if needed and you speak to your doctor about your approach.

You know it’s not going to be an easy, quick or even comfortable road but you also understand that by doing this, not only will your pain ease, but your health will improve too.

You cut out or minimise anything you do consistently that could be aggravating your pain (for example overdoing some activities). By having a break, this will allow any underlying injuries to heal.

You start gradually increasing your exercise, working on strengthening weak areas and loosening areas of tightness. You also work towards getting your body in as good physical condition as possible.

You start eating healthier, cutting out foods that could have an inflammatory effect on your body and add more healthy food into your diet.

You start being much kinder to yourself, you stop worrying about the small things and stop trying to control that which you can’t control.

You start meditating daily or do something else that gives peace of mind (journaling, listening to music or whatever you find works for you) to help relieve stress and worry even more so.

It’s been challenging getting used to these new habits, but you feel your stress levels are decreasing.

You understand you may have some suppressed emotions or past traumas - so you decide to find someone who can help you process these past feelings. (This takes time, and past issues could go as far back as childhood).

You’re now involving yourself in more social events, planning exciting future activities and find yourself much happier.

You’re also spending more time outside, getting sunlight and utilising the restorative effect of sleep and make it a priority.

You feel yourself taking greater control of your life and are also feeling reductions in your pain.

Your cup is emptying!

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You continue these techniques and have formed habits that are now part of your daily life.

With this continued approach your pain continues to decrease.

Eventually you have minimal to no pain.

Pain-Free, Happy cup

You’re a happy cup!

The above is a simplified version of what's required to be free of pain.

To find more about these techniques, read my article Overcoming Pain.

This approach takes time. Unfortunately, there are no quick, simple fixes for overcoming persistent pain.

Yes, there are ways to help with the pain for a short period, like pills, massage, injections, heat, ice, and so on. And these techniques do have their place. 

But these techniques are not getting to the core (or the cause) of the pain. They are techniques for Managing Pain.

To overcome pain, for good, you must understand there is more to pain than what's seen on scans and adopt this new approach.

It is the way to truly be free of pain.

And the bonus is, it is also the way to a healthier you! :)

Are you dealing with any pain issue? What have you tried for your pain before? What do you think about this new way of thinking about pain?

If you need help with your pain, I have started online consults. If you want to determine what is causing your pain and begin overcoming it. Sign up for a CONSULTATION HERE.

IMPROVE YOUR HEALTH & FITNESS

Sign up and get my FREE 4 Week Exercise eBook for Seniors!

Improve your balance, decrease your pain, get fitter, stronger, move well, look and feel better! GET MORE OUT OF LIFE EACH DAY!

* indicates required

Email Address *

First Name

And don’t worry, I hate spam too! You can unsubscribe at anytime.

Test Your Own Balance: The First Step To Improving Your Balance

HOW TO TEST YOUR BALANCE

I'm sure you know that as we get older, our balance can decrease, and you may find yourself becoming more unsteady on your feet.

The good news is balance is a skill that can be re-trained at any age.

The first step to improving your balance is knowing where you are at with it.

Once you know just how good (or not so good) your balance is, you can go about improving it.

Now let’s test your balance!

To test your balance click the video below, or here.

If you want to track your progress, click below for a form that you can print off and record your results on.

CLICK TO DOWNLOAD YOUR FREE BALANCE FORM

Your Balance Form - Free Download

If you do find you need to work on your balance, keep the record of your results, get practising with the balance videos, stay consistent and check back into this video in a month..... And enjoy having improved balance.

If you find you can do these tests quite easy.. Great work.. But don't get complacent... Keep Moving! :)

For more on balance, you can click here.

And I'll see you next time,  

Until then...

Keep Moving, Keep Healthy and Keep Having Fun!

 - Mike

Single-Leg Strength Exercises for Stronger Legs, Core & Better Balance. (More Challenging Routine)

Single-Leg Strength Exercises for seniors - stronger legs, core & better balance

Performing single-leg exercises can help pinpoint any muscle imbalances, whilst strengthening those legs, your core whilst also working your balance.

It's not uncommon to have muscle imbalances between sides, however, this can lead to further issues, such as pain and difficulties with movement.

Having muscle imbalances could be from a variety of reasons. A common reason is from a past injury that didn't receive proper rehabilitation, or pain in one side leading to less use of the painful side.

You may have equal strength on both sides, however, it is also a good idea to incorporate some single-leg exercises into your exercise routine to ensure both legs are equally strong.

This will ensure tasks like walking up stairs or curbs are always simple! :)

In this video, I introduce you to a single-leg strengthening exercise routine to help get your legs stronger (equally)!

Do your best and always be progressing!

For the warm up video:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Do your best and ask any questions ask below!

- Mike

Simple, Crunchy Crumb Coating (No Oil, No Fry)

SIMPLE & healthy CRUNCHY CRUMB COATING recipe

A big hello to everyone here in MLHS community!

Here is a new recipe for you. It's an easy crumb coating which jazzes up your proteins (chicken, veal, fish, tofu etc) by giving them a lovely crunchy texture without using any oil or deep fryer.

PREP TIME

• Prep | 15 m

• Cook | 5-10 m

INGREDIENTS

• Sourdough bread- just the crusts and/or ends of a good quality sourdough loaf

• Dry spice mix of your choice (eg garlic and herb)

• 1 egg

• 1-2 tablespoons plain flour

• Protein of your choice (eg chicken or other meat, fish or tofu.

PROCEDURE:

1. Heat oven to 200 deg Celsius fan-forced (390 deg Fahrenheit).

2. Break up your pieces of crusts and loaf ends. If they are fresh, pop them in the freezer to harden up a little.

3. Blitz them in a food processor until you have bread crumbs.

4. Pour breadcrumbs into a bowl and mix through dry spice mix to taste.

5. Lightly whisk the egg in a bowl (one egg will be enough for 1-2 serves, use 2 eggs if making more than that).

6. Spread flour over a plate.

7. Dip your protein in the flour, making sure it's lightly and evenly coated. Then dip it in the egg, making sure it's evenly coated and let the excess drip off. Then dip it in your crumb mix making sure you have even and full coverage.

8. Place crumbed protein on a baking tray and cook until golden and protein is cooked through. (About 10mins for chicken schnitzel fillets and just 5mins for the thin veal sizzle steaks pictured).

9. Serve with your favourite steamed vegetables.

Enjoy! 🙂

Lexie (Mike's sister)

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Keys To Leading A Healthy Life

Improving lifestyle for seniors -how to lead a healthy life

How are you going with these in your life?

Head here for more: https://morelifehealth.com/start-here

Need help with a specific area?:

GET MOVING MORE:
Start Here: https://morelifehealth.com/seniors-exercises

Get Walking: https://morelifehealth.com/articles/walkingforseniors

GET EATING HEALTHY

Start Here: https://morelifehealth.com/nutrition

TIPS FOR BETTER SLEEPS
tart Here: https://morelifehealth.com/articles/sleep-tips

SUNLIGHT & CLEAN AIR
Aim for 20 minutes each day avoiding the hottest part of the day.
Spend more time outside, in nature.

DO MORE OF WHAT MAKES YOU HAPPY
You know what it is that makes you happiest - do more of it

SPEND MORE TIME WITH THOSE YOU LOVE
The people that energise you and make you feel good!

RELAX MORE AND LET GO OF STRESS
Start Here: https://morelifehealth.com/relaxation

Make a conscious effort to do more of these and you'll be doing wonders for your health. 🙂

Change your focus to the things going well in your

- Mike
xo

PS. Can you think of any more steps you have taken which have helped you lead a healthy life?

Seated Leg Exercises For Seniors | Seniors' Chair Exercises

leg strengthening workout for seniors - seniors chair exercises

Do you have trouble with standing exercises to strengthen your legs? If so, this exercise video is for you.

Following on from the last leg strengthening exercise video I did, I wanted to do a leg strengthening video this time for those who have trouble doing leg exercises in standing.

In a seated position it does make it more difficult to target all the muscles with fewer exercises, however, it CAN be done.

Never be disheartened if you are struggling with any of the exercises. It does not mean you are not capable, this is never the case.

If just means you may have to take a step back, find what works for you and then gradually build on what you are doing!

There are so many ways to go about achieving what it is you want through exercise. So never give up, ask questions and eventually, you'll find what works and make big improvements! Keep at it!

In this video, we go through a completely seated and simple leg exercise routine.

In this video, we go through a seated leg strengthening exercises to help get your legs stronger!

For the Warm-Up Videos:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Do your best and any questions ask below!

- Mike

Stronger Legs With Just One Exercise!

QUICK & EASY LEG EXERCISE ROUTINE FOR SENIORS

I want to remind you that getting the results you are after through exercise doesn't have to come from long, hard workouts!

Most of the time, if you just keep it simple, focus on the basics and stay consistent, you can achieve GREAT results in all aspects of your fitness.

Let's take stronger legs for example.

You can achieve the strength you want in your legs by just doing ONE exercise.

Yep... If you prefer shorter workouts, you can forget all the other leg exercises, focus on the right exercise, stay consistent and watch your leg strength improve..... And improve much faster than if you were doing less effective exercises.

To prove my point, here is a workout where we go through a leg routine with just ONE exercise to help get you stronger legs. To access the workout click here, or the picture below.

For stronger legs, give this workout a go, do it at least 3x a week, and watch your legs get stronger...... Simple! 

For those times you're just not feeling like exercising, I'm sure you can manage to do a short routine like this!

Why this exercise (the Sit-To-Stand) works to give you a great leg workout is because it is a compound exercise, which means it works more than one group of muscles (all the muscles in your legs actually). 

You could also substitute the Sit-To-Stand exercise we do in this workout for Squats to improve your leg strength, with fewer exercises. The squat is another great compound exercise, working all the muscles in your legs.

Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 2]

THE FIRST STEP IN HEALTHY EATING FOR SENIORS (CONTINUED)

In the first part of this healthy eating article (click to see part 1) we covered cutting out refined vegetable oils as the first step to improve your health through healthy eating.

The next food to cut out on your journey to being the healthiest you can be is.... processed foods!

Now you most probably have heard this message before, that processed food is no good for your health. But, you may be a little confused about it all.

So let’s get started clearing up what processed food is, and why you should be cutting it out of your diet. 

ABOUT PROCESSED FOODS

Processed foods are any food that has been altered in some way during preparation, and they vary in processing from minimally processed to heavily processed.

The greater the processing, usually the less nutrient-dense (and therefore unhealthy) a food becomes.

Foods that have not been processed include fruit, raw vegetables, raw dairy, raw meat, nuts and seafood. Minimally processed foods include dried food (e.g. dried fruit), pasteurised food (e.g. milk), cooked food, or chilled food. 

Our foods can be further processed to moderately processed foods. Some examples of moderately processed foods include preserved vegetables and fruit, cheese, fresh bread and canned fish. 

Minimally to moderately processed foods can be healthy if no other nasties are added (we’ll discuss certain nasties in this article).

Heavily processed food (usually referred to as ultra-processed foods) is manufactured using special machinery making them cheaper to produce, extending their shelf life and make them taste, and even look delicious (and fun).

Sounds great thus far, but all of this comes at the expense of our health!

Since heavily processed foods have entered our diet, our health has suffered dramatically. They have been linked to weight gain and obesity and health issues, including cardiovascular disease and diabetes. [1, 2]

These highly processed foods contain little, if any, foods in their natural form and are designed to imitate the qualities of natural foods. 

They are usually wrapped in attractive packaging and marketed to get us eating more of them.

Highly processed foods contain little to no nutrients and are usually loaded with many, many unhealthy ingredients. These ingredients include:

REFINED VEGETABLE OILS   

As discussed in part 1 of this article.

REFINED FLOUR

Whole grains in their natural form have nutrients our body needs. When grains are refined, these nutrients are depleted. Additionally, harmful additives are usually added, including, benzoyl peroxide (bleach) to give the flour its white colour. 

When baking your favourite recipes that use flour, consider these healthier options.

Whole wheat flour — make sure it’s whole wheat flour, not wheat flour.

White whole wheat flour  - this flour is made with white wheat berries and is milder tasting than regular whole wheat.

Spelt flour - higher in protein with fewer calories. This flour has different properties to other flours, so will take some getting used to when using in recipes.

REFINED SUGAR AND OTHER SWEETENERS - (Including High Fructose Corn Syrup and Aspartame) 

Nowadays, we eat more sugar than we ever have before.

The Australian Bureau of Statistics reports that "Australians consume an average of 105 grams of total sugars per day. Just over half of this is free sugars (60 grams, equivalent to approximately 14 level teaspoons of white sugar), with the balance (45 grams) being the naturally occurring sugars." 

This is mostly due to the high presence of refined sugars in a variety of products we eat regularly. 

Consuming excessive amounts of refined sugar has been linked to weight gain and obesity, diabetes, heart disease and liver disease. [3]

Some of the foods and beverages that usually contain high doses of refined sugars include:

• Breakfast cereal & granola.

• Soft drinks (sodas).

• Confectionary, biscuits (cookies), pastries, and cakes. 

• Fruit yoghurt and ice cream.

• Syrups and juice concentrates.

• Condiments like tomato sauce (ketchup), mustard & BBQ Sauce.

On the other hand, other sweeteners, including artificial sweeteners, are no better, and possibly worse.  

Take high-fructose corn syrup. A sweetener that is commonly found in soft drinks and sweetened juices, processed desserts, condiments and salad dressings, prepackaged meals and other everyday indulgences. This sweetener has been linked to obesity, diabetes, metabolic syndrome and heart disease. [4, 5, 6]

Aspartame (marketed as NutraSweet or Equal) is another heavily used sweetener. This artificial sweetener is most commonly found in "diet" or "low sugar" food and drinks. Aspartame has been linked to obesity, metabolic syndrome, diabetes, and has been shown to cause cancer when administered to rats. [7, 8, 9]

ADDITIVES AND PROCESSING AIDS 

If you read a food label on packaged foods, aside from the main ingredients, you'll probably find a lot of funny words and numbers you may not understand. These words and numbers are additives and processing aids.

Not all of them have shown to be harmful to our health, but to be safe, I say avoid them, or limit them as best you can!

Common additives include preservatives, artificial colourings, artificial flavourings, flavour enhancers, carbonating, firming, bulking and anti-bulking, de-foaming, anti-caking and glazing agents, emulsifiers, sequestrants and humectants.

OUT WITH THE JUNK FOOD

The simplest way to stop (or limit) these processed foods is by avoiding food that comes in a package. Foods that definitely don't look like they come from nature. 

Obviously, some foods that come packaged aren't so bad for us. And some are actually healthy.

Not all packaged food is unhealthy.

Healthy - but plastic waste at it’s worst!

The next time you're cruising between the aisles of your local supermarket, try to steer clear of some of the following foods:

• Boxed cereal, energy bars, energy drinks.

• Confectionary & chocolates.

• Low cost, packaged bread.

• Cakes, donuts & biscuits (cookies) and other desserts.

• Soft drinks (soda) & juices (Yes, even most fruit juices!).

• Instant noodle meals and instant sauces.

• Processed meats (deli meats, hot dogs, salami, cheap sausages etc.)

• Frozen, deep-fried foods.

• Margarine and certain other spreads.

• Foods labelled "Health" and "weight loss" products. 

• Plant-based (fake) meats, cheeses and spreads - Impossible, Beyond meat etc. - these are NOT a healthy alternative to grass-fed meats, and natural cheeses or butter. If you’re vegetarian or vegan, stick to whole foods!

IN WITH THE HEALTH FOOD

If you’re thinking “so what's left for me to eat?”.

There's plenty!! Plenty of REAL whole food.  Food that nature provides for us!

Your body needs nutrient-dense foods high in vitamins and minerals to not only sustain bodily processes but to also thrive!

And there are so many delicious natural, nutrient-dense foods out there! 

Fruit, vegetables, dairy, meat, seafood, nuts, seeds, legumes, whole grains.

And don't just stick to the typical foods, why not try some nutritious foods you may have never tried before, or haven’t in a while.

Some examples (Which include some of mother nature's most nutrient-dense foods):

• Tropical and other fruits (e.g. papaya, mangos, dragon fruits, guava, different berries).

• Vegetables (e.g. yams, squash, potatoes, bamboo shoots).

• Delicious cheeses (e.g. hard cheeses are less processed and very nutrient-dense) and other dairy (e.g. yoghurt, kefir).

• Seafood (e.g. prawns, oysters, fish, crayfish, crab).

• Meat (e.g. organ meats, bone broth, different cuts of meat. Organ meats are more nutrient-dense than the muscle meat. More on this at a later date).

Opt for grass-fed and organic meats (or wild meat), fruit or vegetables and local grass-fed dairy over other options when you can.

If you enjoy cooking - try new dishes, experiment with new, healthy recipes with fresh and locally grown produce. And, why not pass on your skills to your children and grandchildren? This will ensure their health flourishes for generations to come!

THE FUTURE NEEDS YOUR WISDOM!

CUTTING BACK ON SUGAR

We all know that most of us are getting too much sugar in our diet, but does this mean that you need to ditch sweet food altogether?

Absolutely not! 

There are plenty of sugar alternatives to choose from that'll satisfy your sweet tooth and won't do any damage to your overall health.

Raw honey (not regular, processed honey) is the number #1 sweetener AND a health food.

It contains vitamins and minerals and other elements which offer antibacterial and antioxidant properties. Rather than using sugar in your tea or coffee, why not substitute it for a teaspoon of raw honey? (Remember to make sure it’s specifically labelled “raw” honey).

Other healthier sweeteners include maple syrup, coconut sugar and monk fruit.

When having to choose between "diet" and other drink or food options, unless there's a reason why you have to cut out the sugar, choose plain sugar over any harmful sweetener and minimise the amount you consume.

Also keep in mind, that just because something is going to have less of an effect on your waistline, does NOT mean it is healthy.

SHOPPING FOR HEALTHY ALTERNATIVES (READING FOOD LABELS)

Making your own alternatives to supermarket food is one way to make the foods you love healthier.

However, there are many healthier alternatives in your supermarkets, even for foods like ice cream. When you have an idea of what you’re looking for, you can choose the healthier options.

Here are just two examples of healthier alternatives I found in the supermarket:

HEALTHY SUPERMARKET ALTERNATIVE EXAMPLE # 1:

ICE CREAM

If you’re someone that loves ice cream, or maybe it’s something you like to give to your grandkids, there are healthier alternatives in supermarkets.

(If you’re extra keen, you can buy an ice cream maker and make your own. Plenty of healthy recipes online).

Here are two different supermarket vanilla ice creams.

Vanilla Ice Cream Ingredients: “Water, Sugar Syrup, Cream and/or butter (Milk), Skim Milk Concentrate, Glucose Syrup (from Wheat), Maltodextrin (from Maize), Whey Powder, Emulsifier (471-from Palm, 433), Vegetable Gum (410), Natural Flavour, Natural Colour (Caramelised Sugar, 160a).”

Better Option Vanilla Ice Cream Ingredients: “Fresh cream (39%), condensed skim milk, sugar, egg yolk, vanilla extract.” (5 simple ingredients).

When I am looking at these food ingredients, I am looking for less of the nasty ingredients (discussed above), ingredients closer to their natural form and fewer ingredients in total.

As you can see, one is filled with many unwanted ingredients, the other uses 5 simple ingredients close to natural form.

Nowadays, there are many ice creams marketed as “healthy” alternatives. They may be lower in calories, and sugar and higher in protein, however, most are still filled with unhealthy ingredients, so keep an eye out for this.

HEALTHY SUPERMARKET ALTERNATIVE EXAMPLE # 2:

ORANGE JUICE

Here are two different orange “juices” - one is actually labelled a fruit “drink”, because it isn’t just juice.

Orange Fruit Drink Ingredients - “Water, Reconstituted Orange Juice (25%), Food Acid (330), Natural Flavours, Preservatives (202, 211), Natural Colour (160a), Thickener (415).”

Better Option Orange Juice Ingredients - “Orange juice (100%)…. and nothing else!”

As you can see again, one is filled with unwanted ingredients, the other is 100% orange juice from local produce.

Choose the healthier options!

Yes, these healthier options might be a little more expensive, but your health is worth it. You are what you eat!

I could do this for many supermarket foods from chocolate, potato chips and even chocolate chip cookies. Although eating a piece of fruit or a plate of vegetables is better than these foods, there are always healthier alternatives.

If you would like to see more examples of healthy alternatives, let me know in the More Life Health Facebook Support Group.

Now you have an idea of what foods you should be cutting out, you can start eliminating them from your pantries and choose healthier alternatives.

Aim to do this gradually over time, little by little.

A significant change in your diet from what you have done for so long can be difficult and overwhelming. There is a lot to learn, and it takes discipline. These unhealthy foods are everywhere!

When you make the change, and you find yourself eating some junk foods again, don't beat yourself up. Don't dwell on it once it's done!

Just get back to eating real, whole foods and try and do this for the majority of the time!

Do your best!

Once you start making a conscious choice to cut out unhealthy foods, and you start getting familiar with food ingredients and reading the food labels, this all becomes much easier.

With these changes, after a while, you'll notice a significant difference in your health - both inside and out.

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Chair Exercises For Seniors - 30 Minutes - Whole Body - Seated

30 minute full body workout for seniors - seniors chair exercises

Join Mike, Physiotherapist for this gentle seated 30-minute seated exercises for seniors which works the whole body.

There is a quick break halfway through this video. If you need to have a break, pause the video before you get back into it. As you continue with these workouts, you will be feeling less of a need for a break.

Make sure you do the warm-up before beginning.

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

Do your best and any questions ask below!

- Mike

The 10 Best Flexibility Exercises For Seniors

STRETCH 1: NECK EXTENSION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 2: CHEST (+ POSTURE) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Place your arms up straight up in front of you, parallel to the floor.

3. Now bring your arms out to the side, pulling as far back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture.

4. If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you can hold your arms lower (45 degrees).

5. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 3: THORACIC EXTENSION (UPPER BACK) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Now place your hands behind your head, maintain an upright posture and extend your upper back over the chair. (If you have difficulty placing your arms behind your head, place them across your chest).

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Interlace your fingers and bring your arms up above your head.

3. Now turn your palms away from you, towards the ceiling and push up as far as you can.

4. Hold this movement for the set time, feeling the stretch in your shoulders and your sides.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LUMBAR EXTENSION (LOWER BACK) STRETCH

HOW TO:

1. Sitting up tall in the middle of your chair with your shoulders back and down.

2. Place the palms of your hands in the small of your back and lean your lower back into your hands, feeling a stretch in your lower back. (If you have difficulty getting your palms around to the small of your back, use the backs of your hands).

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 6: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH

HOW TO:

1. Standing up tall next to your chair, holding onto your chair with one hand.

2. Bring one leg behind you, holding onto your foot.

3. Ensure you maintain your straight posture throughout the exercise and try to keep your knees next to each other

4. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

1. Sitting up tall with your shoulders back and down.

2. Lift one leg up to your chest, bending at the knee, and hug the leg.

3. Hold for the set time and change legs.

4. Ensure your shoulders are back and down throughout the exercise.

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 8: STANDING (OR SEATED) HAMSTRING (BACK OF LEGS) STRETCH

HOW TO:

1. Sitting up tall in your chair, shuffle to the front of your chair 

2. Keeping your hands on the opposite leg, place one leg out in front of you

3. Now keep your leg straight and point your toes towards the ceiling 

4. Ensure you remain upright with a straight back and lean forward at the hips 

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

For Video Demonstration of This Exercise in Standing Position: Click here.

STRETCH 9: STANDING ADDUCTOR (GROIN) STRETCH

HOW TO:

1. Standing tall, take one large step out to the side and face your toes outwards.

2. Shift your weight to one side, bending that knee.

3. You will feel a stretch on the inner thigh of the straight leg.

4. Keep a chair in front of you when performing this exercise.

5. Hold for the set time and repeat on the opposite leg.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 10: STANDING CALF (BACK OF LOWER LEG) STRETCH

HOW TO:

1. Standing tall holding on to your chair with both hands, step one foot back making sure your toes are facing forward throughout the exercise.

2. Now bring your front knee towards the chair ensuring that your heels remain in contact with the floor at all times.

3. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

Healthy Eating For Seniors: How To Begin Eating Healthy - The First Step [Part 1]

THE FIRST STEP IN HEALTHY EATING FOR SENIORS

Often when I get asked a question on how I can improve a particular aspect of health, or even achieve fitness goals, I frequently mention the importance of a good diet or healthy eating.

I know you've heard this before, but I say this because I want to drive home how important what you eat is to your health.

You literally are what you eat!!

What goes into our mouth is just as important (and sometimes more important) than the exercise we do for health, and achieving fitness goals.

When eating healthy, often you'll see certain health symptoms decrease and even disappear….. 

This, amongst other benefits such as more energy, looking better, feeling better, improved sleep, weight loss, toned muscles, better balance, greater strength.

It is something you want to get right to thrive!

However, nutrition can often be an overlooked area (and not to mention a very confusing area).

I know when I mention "to eat healthy," questions will arise like…… "Where do I even start with eating healthy?", "What do I do?" and "What do I eat?" to name a few.

And, It IS challenging to know how to start eating well. It really can be confusing, can get overwhelming and be too hard.

There are many new diets, health messages and superfoods that come on the market all the time. 

They flood our computer screens, televisions, magazines, newspapers, Facebook feeds, and are all apparently best for us to eat, they'll turn back the clock and do wonders for health.

We are currently seeing the rise of the plant-based diets (where people only eat plant-based foods), and we see reports of great health from this diet. At the same time, we are witnessing the rise of another diet which is not given as much mainstream attention...…. The Carnivore diet, where people only eat animal-based products. These people, too, are reporting great health benefits. 

You'll find doctors in favour of plant-based diets and other doctors in favour of carnivore diets.

These are just two of the many diets one can partake in, and already we can see how contradictory nutrition information can be.

Other popular diets include the Mediterranean diet, which was once supposedly the best diet for people to follow. We have the Ketogenic diet, the vegetarian diet, the Atkins diet, the Blood-Type diet, the Primal diet, the Medical Medium diet, intermittent fasting, we hear the heart association recommends this, the cancer council recommends that, to avoid diabetes eat like this… 

We also hear many health messages… For example, you may have heard "stop eating eggs for your cholesterol" at a time in your life. Years later, eggs are now called "nature's multivitamin" due to new knowledge on cholesterol. 

You may at one time have heard "butter is bad, eat margarine". Now I think it's quite safe to say most of us know that margarine is FAR from healthy.

We also have a large number of so-called superfoods popping up on the market that are meant to be the new best thing for health. (Hot Tip: they never usually are. Here today, gone tomorrow).

It really is very confusing…..

I could go on and on about the different diets, health messages (now and in the past) and all the superfoods out there causing all this confusion…

But, I want to help you end the confusion now!

I want to get you on your way to your healthiest self and to achieving your fitness goals by eating well. 

Nutrition is a HUGE topic to cover, however, and I do wish it was just as simple as saying.. "Follow this diet"… Or "Just eat this food, it's super.."

But it's not that simple. 

To really convey everything I have learnt from over 15 years of study on nutrition to get seniors eating healthy, I’d have to write a book. There is simply way too much to cover in one post.

But I have to get started somewhere and what these years of nutrition research have shown me is that what works for one person may not work for another. And there is still a whole lot we don't know!

However, all these diets and health messages usually agree on some things, which is EXACTLY the first step where we are going to get started on today for eating your way to better health and fitness.

And that is...... 

STEP 1: CUT OUT THE JUNK. EAT NATURALLY!

I'm sure it's safe to say that you knew cutting out the junk and eating natural healthy food (vegetables, healthy cuts of meat, fruit, dairy, eggs, nuts and so on), is the first step for everyone to do.

But it gets confusing to know what food is actually junk food and the reason why we cut it out.

So let's take this further now with what food item I recommend people cut out first to begin living a healthy life.

And that would be……… REFINED VEGETABLE (SEED) OILS.

More specifically, these oils:

• Sunflower oil

• Soybean oil

• Safflower oil

• Canola oil

• Cottonseed oil

• Peanut oil

• Grapeseed oil

• Rice bran oil

• Corn oil

• Vegetable oil (when you see "vegetable oil" listed as an oil - this refers to a blend of oils that are often based on canola, soybean or sunflower oils)

Now to some of you, this may come as quite a surprise.

Through false and misleading health messages in the past 100 years touting these oils as "healthy", they are now present in many of our foods we buy. They are also still used extensively for cooking in restaurants, despite much research now proving the harmful effects of these oils.

Furthermore, certain health organisations still promote these oils as being healthy.

It's now becoming known that substituting in these vegetable oils (which are predominantly made up of a type of fat known as polyunsaturated fats) for other forms of fat can have a detrimental effect on our health.

WHY ARE REFINED VEGETABLE OILS UNHEALTHY?

Let's take a look at the reasons why you should do your best to cut these oils out of your diet.

HIGH OMEGA-6 TO OMEGA-3 RATIO AND INFLAMMATION (OSTEOARTHRITIS & RHEUMATOID ARTHRITIS)

As touched on above, these oils are predominantly polyunsaturated fats.

Polyunsaturated fats are required in our diet and come in two forms: omega-3 fatty acids and omega-6 fatty acids. 

An optimal balance between both omega-3 and omega-6 fatty acids are required for good health.

However, studies show that the modern Western diet contains much more omega-6 fats than the optimal ratio. This optimal ratio of omega-6 to omega-3 fats is 4:1 or less, whereas, in our modern Western diets, the ratio is usually around 16:1 and up.

With the vast use of these high omega-6 vegetable oils, we see this imbalance in the omega-6 to omega-3 fatty acid ratio away from what is optimal.

A high intake of these omega-6 fatty acids, with a low intake of omega-3 fatty acids over the past decade, has coincided with increases in chronic inflammatory diseases such as non-alcoholic fatty liver disease, cardiovascular disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer's disease [1].

Research has looked at the effects of polyunsaturated fats on osteoarthritis. In arthritis, the synovial membrane (the connective tissue that lines the inner surface of joints) is often inflamed, and inflammatory substances (known as cytokines) contribute to cartilage deterioration. 

One study on 535 subjects with an average age of 60 showed an increase in omega-6 polyunsaturated fats was associated with inflammation of the synovial membrane.

This study also showed that when omega-3 polyunsaturated fats were increased, leading to a more optimal omega-6 to omega-3 ratio, this was associated with less inflammation of the synovial membrane and cartilage loss.

REFINED VEGETABLE OILS BECOME RANCID EASILY

These polyunsaturated filled oils, when exposed to air, heat and light oxidise and harmful substances are produced - mainly trans fats and aldehydes. 

Trans fats can be found in both animal based foods and in vegetable oils. The trans fats in animal based foods are not considered harmful. However, when found in refined vegetable oils, they have been shown to have serious health consequences, including the development of cardiovascular disease and diabetes. 

Aldehydes have been linked to illnesses including cancer, heart disease and dementia. The accumulation of these aldehydes in the body promote the development of chronic disease and ageing. 

REFINED VEGETABLE OILS CAN CAUSE OTHER HEALTH ISSUES (INCLUDING MENTAL HEALTH & VISION ISSUES) ESPECIALLY WHEN REPEATEDLY REHEATED

Refined vegetable oils have also been linked to decreased mental health (mood disorders, anxiety and depression), cognition and memory issues and dementia [2, 3].

These oils may also contribute to vision loss and have been shown to increase the risk of age-related macular degeneration.

Additionally, when you walk into fish and chip shops or fast food restaurants, you'll see deep fryers like this:

As these oils are frequently reheated (a practice commonly used in restaurants to save on costs and time), they become filled with unhealthy byproducts that are associated with diseases [4, 5].

And finally, these oils are often produced from Genetically Modified (GMO) crops, the full health effects of which are yet to be known.

So now I'm sure you know why I recommend cutting these oils out as the first step to eating for improved health. 

Let's now take a look at where these oils are hiding and how you can cut them out of your diet. We'll also look at what oils (fats) you can consume instead that are beneficial to health and can be safely used when cooking.

REFINED VEGETABLE OILS TO CUT OUT

As mentioned above, limit the following oils best you can: canola oil, corn oil, cottonseed oil, grape seed oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil and rice bran oil. 

If you have these oils in your pantry - throw them out! There are healthy alternatives which we’ll discuss soon.

Also, look into cutting back on foods that contain plenty of these refined fats as well. Some of the products you should avoid or limit best you can include:

Margarine (use butter), deep-fried foods (chips/fries, nuggets etc.), supermarket freezer/refrigerator foods, pastries, doughnuts and other baked goods (biscuits/cookies and cakes), chocolate, movie/microwave popcorn, mayonnaise, frozen pizzas and pies.

Something else to think about is eating out. Most of us enjoy eating out.. I certainly have places I love going to, and I do enjoy catching up with friends. 

There are times when avoiding these oils is very difficult to do. The majority of restaurants, even high-end restaurants, cook their foods in these oils.

I do know people that ask for their foods to be cooked in butter or alternative oils when out. If you want to do this, I say go for it. However, I am not one to do it, and my advice is this.... Try and do the majority of your cooking at home and limit these oils best you can. 

Obviously, you still want to enjoy life - so when you do eat out - try to choose healthier options AND just enjoy yourself -- GUILT FREE, WITHOUT WORRY :)

You’re probably thinking at this stage “What the hell am I allowed to eat? These oils seem like they are everywhere”. It does seem like these oils are in everything, and there is truth in that.

However, there are healthy oils/fats that you should opt for instead.

HEALTHY ALTERNATIVES

The right fats are essential for health. Cutting fats out of your diet is unhealthy.

There are plenty of healthy fats that you can consume, and alternatives to vegetable oils that you can use for cooking that are not harmful AND that will also provide you with nutrients your body needs for good health.

Consume these healthy vegetable oil alternatives instead:

• Butter

• Ghee

• Coconut oil

• Olive oil

• Macadamia oil

• Palm oil (sustainable)

• Avocado oil

Many people are catching on to the fact that refined vegetable oils are unhealthy, and some food companies realise people are wanting healthy alternatives. 

There are also new, smaller companies popping up and providing healthier options. So my advice is to get good at reading food labels.

Reading food labels and knowing the ingredients contained in what you eat can help you determine the difference between good and bad foods with harmful ingredients.

So vegetable oils are the first of the unhealthy foods to cut out of your diet.

For now, take this first step to cut out these harmful vegetable oils best you can and you've taken the first step in improving your health through healthy eating. Won't be long until you're feeling the difference!

CLICK HERE FOR THE NEXT STEP OF HEALTHY EATING FOR SENIORS

IMPROVE YOUR HEALTH & FITNESS

Sign up and get my FREE 4 Week Exercise eBook for Seniors!

Improve your balance, decrease your pain, get fitter, stronger, move well, look and feel better! GET MORE OUT OF LIFE EACH DAY!

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Getting Toned - The Secret To Stronger, Toned Arms - Best Arm Exercises For Seniors

Arm toning for seniors - Best arm toning exercises for seniors

A question I commonly get asked is "Which exercises are best to get rid of fat in ______ (certain area)?". 

Or another variation of this question is... "Which exercises are best to get rid of flabby arms?".

And the answer... 

There is no best exercise to get rid of flabby arms. Or to get rid of fat in any specific area.

When doing exercises to target specific areas, you are working the muscles underneath the fat tissue which resides on top of these muscles. You are not working on losing the fat in these areas.

Reducing fat in just one particular area is not possible! (Unless with liposuction).

If you want toned arms, you do need to do specific arm exercises. And, arm exercises should be included in every exercise program.

However, although your muscles may seem firmer after some time doing the exercises, the fat will still remain in these areas, and to lose this fat, you must reduce fat from ALL OVER your body. It's about reducing your overall body fat percentage, not just targeting a specific area

In a nutshell, the formula to do this is: Exercise + Healthy Diet = Decreased Fat.

When you start decreasing fat, the "flab" is going to start coming off all areas of your body, uncovering those strong muscles underneath.

We all store and lose fat differently. The midsection is usually one of the most stubborn areas to shed the fat, while the arms are an area where fat often comes off faster. But this rule may not apply to you!

So do the right exercises and make sure your diet is in check!

When it comes to the right exercises to do for your arms, you can work your arms effectively by doing three simple exercises -- There is no need to overcomplicate it by doing more than this.

In this video, we go through 3 simple exercises to strengthen your arms. At the beginning of this video, I also discuss the secrets to no more flabby arms (toned arms).

We go through three circuits of these exercises - Go at your own pace.

For another arm toning workout - click HERE.

- Mike

HOW TO WALK WITHOUT PAIN AND TO AVOID INJURY!

Whenever I have a new patient who is thriving in their nineties (or over a hundred), I always ask: "What is your secret to good health?"

I commonly get variations of: "I walk a lot. Always have!"

I believe walking to be one of the best types of exercise for people, especially seniors, to do to improve health and fitness.

Actually, I could go even further and say it IS the best type of exercise for seniors to improve health and fitness.

Why do I say this?

Because it is a type of exercise that almost everyone can do and comes with many health benefits. Not to mention little-to-no strain on our body!

Whether it's taking a longer walking route to the grocery store, walking (rather than driving) to visit a nearby friend, taking the stairs versus the elevator, or going on regular walks around your town (or in nature).

Whichever way you choose to get more walking into your life, one thing is for sure - more walking will bring many, many health benefits and could be the key to excellent health and fitness later in life.

This somewhat simple and straightforward activity can have a significant impact on your overall health - both physical and mental. I know whenever I am feeling overwhelmed, walking can do wonders for clearing my head and helping me to reset.

In this article, we will cover all you need to be a good walker. We'll cover the benefits of walking, how to make walking easier, how many steps you should be taking each day for good health and fitness (and how to track them). I'll also give a sample program, which if you are new to walking can help you get to 10,000 steps per day, without any hassles.

And, finally, I'll go through tips on how to get more walking into your life if you have knee pain.

Article Contents:

• Is Walking Good For Seniors?

• Top Benefits Of Walking For Seniors

• Top Walking Tips For Seniors

• How Many Steps Should Seniors Take Each Day?

• COUCH TO 10,000 STEPS: A Sample Walking Program For Seniors

• Tools to Track your Walking Steps

• Tips For Walking With Arthritic/Painful Knees

Is Walking Good For Seniors?

When it comes to exercise, especially when it’s all new, it can be met with some trepidation.

Am I going to be doing my body damage? Will walking wear out my joints? Will it make my arthritis worse? Will it cause me pain? Isn’t it better to rest?

These are some of the common thoughts that may arise for some people when thinking about walking more.

Yes! There are times that walking may aggravate symptoms. For example, knee pain (whether arthritis related or not). Or, weakness in other areas of the body, causing pain.

And there are times when you do need to rest!

However, you are born to move! The more movement you do, the better! 

And walking IS GREAT EXERCISE FOR SENIORS!

Not doing exercise in some way is never the answer, even with arthritis.

There are ways to make walking comfortable and to decrease or prevent pain when doing it. At the end of this article, I will cover tips for walking for those who get knee pain.

Top 7 Benefits of Walking For Seniors

Walking is a great way to improve strength, endurance, mobility/flexibility and leads to many other health benefits.

Let’s now look at the benefits of walking:

Helps Build A Stronger, Fitter Body in a Safe Way

Gradually adding more walking into your day and making a conscious effort to spend less time sitting, is an effective way to get exercising more, each day, for the long run.

Although you also want to be doing specific exercises weekly to ensure you cover all components of fitness, walking alone will help you build a body of strong foundations and get you fit.

When you stay consistent, you will get a more conditioned body, able to withstand the stresses of daily life.

Yes, you may not get as fit or as strong in a short amount of time as someone who goes all out in the gym or begins running. But these types of higher-intensity exercises should only be done on a body able to withstand this.

High-intensity exercise on a weak body, not conditioned for this exercise, can lead to many problems. This is how your body can start breaking down, and pain and injuries occur.

Walking is a great way to get you stronger and build health and fitness while causing less harm.

If you do decide to do more strenuous/higher-intensity exercise or activity after some time of walking, you'll be more equipped to deal with it.

Weight Loss/Weight Maintenance

If you’re looking to maintain your weight or perhaps even lose some weight, then why not add daily walks into your schedule.

Contrary to popular belief, walking can be just as effective as running when it comes to burning those calories. Depending on your weight and walking speed, you can easily burn around 100 calories for every kilometre you pass.

Walking is one of the best ways to keep your weight in check, and it’s safer and less stressful on the joints than running and other forms of exercise.

Strengthens Bones, Improves mobility and Decreases pain

Walking for 30 minutes every day can reduce the risk of hip fractures. Studies have shown that regular walking can prevent loss of bone mass and reduce pain, which is important for those suffering from arthritis and osteoporosis.

Walking can also be beneficial for strengthening muscles, increasing mobility in the process and alleviating pain and pressure on the joints.

Walking is also another great way to improve overall flexibility and stability.

Improves Cardiovascular Health and Muscular Endurance

Older adults are at a higher risk of experiencing health issues relating to high blood pressure, high levels of cholesterol and heart disease in general.

Numerous studies have linked walking to improved cardiovascular health.

A 30-minute walk each day can improve circulation and lower blood sugar levels, leading to lower risks of diabetes, strokes and cardiac arrest.

Boosts Immune System

Want to help avoid the sniffles, sore throats and even the flu?

Put on some good shoes and let’s get walking!

Certain studies suggest that low and moderate exercise, including walking, can help fight off the flu, can help fight off infections and boost your immune system. [1, 2]

Promotes Better Mental Health and Cognition

Regular long walks can do wonders for mental wellbeing! They can help relieve symptoms of stress, anxiety and even depression.

Cardiovascular exercises such as walking are known to release endorphins - the feel-good chemicals in your body, helping you to feel good!

Staying active can also improve attention, memory, processing speed and cognitive function and can also reduce the risk of cognitive decline and dementia.

Another amazing thing about walking is that it works as a group activity as well! This is a great way to socialise, spend time with friends and family or even meet some new people. Why not search for a walking group you can join in your local area!

Improves Quality Of Sleep

If you have insomnia or lack of sleep, in general, you could find that walking more helps you get better quality and quantity of sleep.

Not only will walking exert your strength and tire out your body, but breathing in the fresh air can also help clear your head and put you straight into that sleep mode.

For more sleep tips, click here.

Top 5 Walking Tips For Seniors

Sometimes just putting your shoes on and taking off on a walk isn’t the best strategy when you decide to get walking more. Especially when it’s something you haven’t done in a long time.

Follow these tips below to help prevent any pain or injuries, to get the most out of your walking and help you keep it up for life!

EASE INTO IT

Although walking is considered low-impact exercise, I don’t recommend you just dive straight into it and go for gold.

If it has been a while since you’ve gone for a walk, don’t do too much too soon, and don’t do what you used to do.

It doesn’t matter if an activity is high or low in intensity, what matters is to ease your way into it.

If it has been some time since you’ve last walked, do half the distance you used to do and gradually build back to where you once were.

Give your body adequate rest, build up the distance and intensity (plus the number of walks) you do each week, over time.

Another aspect to keep in mind is preparation. The best way to avoid injuries and make the most out of your walking routines is to properly warm-up (click for a warm-up videos). Especially in colder weather and when doing brisk walks. 

Yes even with walking, doing a light warm-up is a good idea. This will help loosen up your muscles and joints and get you ready for the exercise.

MAKE IT A GROUP ACTIVITY

Unlike most exercises, walking can be more fun when done with a friend or friends!

If you’re someone who enjoys the company of others or likes to make their workouts more engaging, then it might be a good idea to find a walking partner(s) or even join a walking group in your local area.

EQUIP YOURSELF

One of the best parts about walking is that it’s free of charge! There’s no monthly fees, pricey memberships or expensive gear - it’s just you and the world around you.

Of course, to make this experience safer and more pleasant, you do want to invest in a nice pair of comfortable walking shoes. Walking shoes are designed to offer good support and traction, as well as ultimate comfort for those lengthy strolls.

While it’s always a good idea to wear some breathable, moisture-wicking garments, wear whatever feels most comfortable for you.

Step tracking devices may be something that interests you if you want to get more serious with your walking. I cover step tracking devices below.

And, make sure you always have a bottle of water at your fingertips if going on long walks! Keeping hydrated is essential while staying active, so make sure to have some water handy at all times.

CHOOSE YOUR ENVIRONMENT

Thinking about where you walk (the terrains) can bring many individual benefits, helping you to get the most out of your walking, but it’s a good idea to be wary of the risks each pose.

Harder surfaces like sidewalks and roads can put a heavy strain on your knees and joints, but the even ground poses less of a falls risk.

Earth, beach or grass surfaces are generally softer and more comfortable on the joints than harder surfaces, however, ensure to keep an eye out for holes or any potential trip hazards. 

You can also find out whether the city you live in has specialised tracks for walkers and runners. These tracks are made from rubber-like material and are much softer and springier than their concrete counterparts.

Natural walking trails can help improve your stability, strength and balance more than a flat surface due to the different movements required with the changes in terrain. Again, however, these surfaces pose a greater risk of falling than an even, flat surface. So ensure you're alert throughout your walk.

Adding in hills and stairs during your walks can help further increase your strength and fitness.

LISTEN TO YOUR BODY

Finally, listen to what your body is telling you. Your capabilities can change daily.

If your muscles are too sore or you’re feeling off, it may be time to have a rest, rather than push through it.

The best way to exercise safely is to consult with your Doctor or Physiotherapist before venturing into any new activity.

You can always shoot me a message if you have any questions or concerns about your routine! Alternatively, join the Facebook Support Community.

Walking is a great way to improve your health and fitness, and it is something that can be thoroughly enjoyable. 

How Many Steps Should Seniors Take Each Day?

So we’ve established walking is good for health, but you’re probably thinking how many steps should you be getting to get in your daily activity requirements to help improve health and fitness.

Public health guidelines recommend 150 minutes of moderate-intensity physical activity each week to improve fitness (both cardiorespiratory and muscular) and for bone health, functional health, mental health and to decrease the risk of certain diseases.

But how many steps does this equate to each day? One study has done the fantastic work of working this all out for us.

This study rightly noted that steps walked must be taken over and above activities of daily living and must be done at least of moderate intensity. (For an easy way to track intensity. An RPE (Rating Of Perceived Exertion) Scale can be used- click to access).

Moderate intensity walking would be 11-14 on the RPE scale, meaning taking the steps at a pace that feels “Light” to “Somewhat Hard”.

Vigorous-intensity walking would be 15 - 16 or “Hard”.

This study concluded that taking 7,000-10,000 steps/day of at least moderate intensity and including activities of daily life, would provide the equivalent exercise to that recommended by the public health guidelines.

Another study concluded that more walking was associated with decreased risk of functional decline over two years in older adults. This study also recommended that greater than 6,000 steps/day gives a basic estimate of the amount of walking required to protect against functional decline in people with, or at risk of, knee osteoarthritis.

Tools To Track Your Walking

Tracking your steps is a great way to keep you motivated, and there are some simple and cost-effective ways you can track your steps taken.

Smartphone Tracking

Almost all of us have smartphones, which have built-in health applications (or that can be downloaded). These apps can track your steps.

Here is how to track your steps using your smartphone.

The Apple iPhone

The Apple iPhone (the most commonly used phone, and the phone I use) has one built-in. Here is how you access it:

1. Turn your phone on and look for an application called “health” - Usually anywhere on the first page.

2. Open the app and click on the date you want.

3. See the steps you’ve completed for that day. (Here you can also see any mindful minutes if you have relaxation apps connected).

Note - Steps taken will start collecting automatically in the background. You do not have to activate anything.

1. Find the “Health” App

2. Click on your date you walked.

3. View your steps taken.

Android Devices

Samsung or other smartphones, using android software, have similar capabilities also.

To track your steps, download “Google Fit” from the Google Play store on your smartphone.

Activity Trackers

Another way to help track your steps are activity trackers (or fitness trackers) that can be worn on your wrist.

Activity trackers can monitor an array of activity measures including walking, swimming or running, sleep and heart rate.

A common type of activity tracker you may have heard of is the “Fitbit”.

If you’re wanting to take your fitness to the next level and are super keen on tracking your activity levels, an activity tracker may be for you!

Activity trackers range in price for very basic models and increase in price depending on brands and features.

A great starting activity tracker is the Fitbit Inspire. This tracker will track your all-day activity, including steps, distance, hourly activity, active minutes, calories burned and your sleep. This model is also affordable and lightweight. Keep in mind these trackers have very small font size, so may be difficult to read.

Pedometers

A pedometer is simple device to help track your steps.

Although some pedometers track calories burned and distance covered; usually they only track steps taken.

If you want to track your steps and you’re not after the bells and whistles of an activity tracker and don't use a smartphone, a pedometer might be a cost-effective solution for you.

Remember, exercise should be fun! Getting moving more is what's most important, and tracking your steps may not be for you! So if you don't want to track your steps, you don't need to track your steps - just get walking, and enjoy it!

Here is a pedometer I recommend (click link) and is one of the most accurate pedometers.

COUCH POTATO TO 10,000 STEPS: A Sample Walking Program For Seniors

I’m sure you may have heard the goal of getting to 10,000 steps a day!

What about you? Would you love to be able to walk 10,000 steps yourself?

Do you think it is out of reach?

Well.... It doesn’t have to be!

Although it is not necessary to be getting in this many steps each day to improve your health and fitness, if this is a goal you would love to achieve, I say go for it!

With the right walking plan, you too can be walking 10,000 steps a day!

And.. I want to help you get there safely!

If you are new to walking or haven’t walked in some time one of the biggest mistakes you can make, and one commonly made, is doing too much too soon.

To achieve a goal like this, the key is to build it up over time.

Build your foundation, allow your body to adapt to the new stresses placed upon it, let your body to get stronger and fitter over time. Don’t do too much, too soon.

Attempting to do too much too soon could lead to pain, injury and frustration. Take your time. Do it properly. Give your body the rest and recovery it needs. There is no rush.

This goes for everyone. Put your ego aside; don’t rush it - build your foundation!

Now, here is a sample walking program:

[Note - I have made this program starting for a person who currently gets minimal amounts of walking in each day (hence the couch part) - If your fitness is beyond this, go straight to the 5,000-10,000 program below]

couch-5,000 Steps Per day

Week 1: 

Monday, Wednesday, Friday - Walk 1000 steps on each of these days.

Week 2:

Monday, Wednesday, Friday - Walk 2000 steps on each of these days.

Week 3: 

Monday, Wednesday, Friday - Walk 3000 steps on each of these days.

Week 4:

Monday, Wednesday, Friday - Walk 4000 steps on each of these days.

Week 5: 

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Week 6:

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday - Walk 2500 steps on each of these days.

Week 7: 

Monday, Tuesday, Wednesday, Thursday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 2500 steps on each of these days.

Week 8:

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 5000 steps on each of these days.

Sunday - Is Fun Day (Rest and forget about getting your steps in).

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Do this walking plan as set out. The first couple of weeks may seem too easy, but it gradually gets more challenging, and you will feel it as the weeks progress.

Remember to always listen to your body and never push into pain. If you find the plan above is too challenging and ramping up too fast, do it over three or four months (rather than two).

Breaking up the steps throughout your day (e.g. in 10-minute bouts) will make it all more manageable.

If you are still getting pain with your walking even by following a walking program like the above, it's best to see a Physiotherapist in person to get an individualised program to help work through your pain issues.

Now you've comfortably reached 5,000 steps per day, and only when you can comfortably do 5,000 steps per day, it's time you can set your sights on the 10,000 steps/day goal.

5,000 - 10,000 Steps Per day

Week 1: 

Monday, Wednesday, Friday - Walk 5000 steps on each of these days.

Tuesday, Thursday, Saturday- Walk 2500 steps on each of these days.

Sunday - Is still Fun Day (Rest and forget about getting your steps in for the rest of this program)

Week 2:

Monday, Wednesday, Friday - Walk 6000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 3000 steps on each of these days.

Week 3: 

Monday, Wednesday, Friday - Walk 7000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 3500 steps on each of these days.

Week 4:

Monday, Wednesday, Friday - Walk 8000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 4000 steps on each of these days.

Week 5: 

Monday, Wednesday, Friday - Walk 9000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 4500 steps on each of these days.

Week 6:

Monday, Wednesday, Friday - Walk 10000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 5000 steps on each of these days.

Week 7: 

Monday, Wednesday, Friday - Walk 10000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 7500 steps on each of these days.

Week 8:

Monday, Wednesday, Friday - Walk 10000 steps on each of these days.

Tuesday, Thursday, Saturday - Walk 10000 steps on each of these days.

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There are many ways to build up your walking volume to 10,000 steps over time, ensuring you allow your body to adapt to the activity. This sample program is just one of many ways you can do this.

As mentioned above, keep listening to your body and never push into pain. If you find the plan above is too challenging and ramping up too fast, take your time and do it over twelve or sixteen weeks rather than eight weeks.

Keep it up, stay consistent, and before you know it, you'll have hit your 10,000 steps goal!

10 TIPS FOR WALKING WITH ARTHRITIC/PAINFUL KNEES

For some of you, knee pain can make it challenging to get in your walking; and avoiding walking or exercise (in chronic pain conditions), is not the answer! It's about finding what works for you, to help keep you mobile and those legs strong.

Here are ten tips that can help ease the pain and allow more walking.

1. Wear The Right Footwear: Avoid toes with pointed ends, high heels, heavy shoes, or shoes with worn soles. Get a comfortable pair of walking shoes with good shock absorption to help decrease impact and pain through your knees.

2. Warm-Up: Start at a slow pace to allow your muscles to wake up and to help lubricate your joints prior to the walking and build into a faster pace. Also completing one of the warm-up videos will help get you ready for movement.

3. Build Up Your Walking Over Time: As with any exercise, if you are new to walking, or it has been some time since you have started walking, always, I'll repeat.... ALWAYS, ease your way into it. Start with less duration (or distance) at lower speed (e.g. ten minute blocks) and work your way up to longer duration and faster speeds. If you find yourself sore after a walk, a rest day in between may be required. Start small, and gradually progress, even if it seems too small. You want to be avoiding pain. Do not work into pain.

Choose the softer surface.

4. Choose Softer Surfaces: When walking on concrete surfaces, more shock goes through the knees. Jogging and running on concrete surfaces increases these impact forces. 

Walking on softer surfaces such as sand, grass and dirt place less strain on your joints. Softer athletic tracks even more so.

5. Start By Walking In a Pool: If you find you have pain walking on the ground, a simple way to build your muscle strength while taking the pain out of walking by reducing weight is to start walking in water.

The deeper the water (while still able to stand) the less strain on the knees (and other joints).

Once you have spent some weeks walking in a pool, your legs will be better suited to handle land-based walking.

6. Walk When Your Pain is Lowest: If you get pain in the morning, or at night, for example, avoid these times and walk during the times of day where your pain levels are decreased.

7. Lose Excess Weight: Carrying extra weight puts extra stress and strain on your knees. Even just losing a few kilos, if overweight, can help reduce pain symptoms. Remember, 90% of weight loss is diet, so to lose weight faster, make sure you’re eating the right amount and types of food.

8. Build Your Leg Strength - Performing knee strengthening exercises to help strengthen your knees or adding in cycling or stationary bike work can help improve leg strength. When the muscles surrounding your knee joints are strong, the strain on your joints will be reduced.

9. Walking Aid/Poles May Help: Depending on your condition, a walking stick, or a wheeled walking aid may help reduce the strain on your knees. These devices will help decrease fatigue and also help with stability. Trekking poles may also help when going on longer walks.

10. Movement is Medicine: Get stronger, get more flexible, build your fitness. Stop sitting so much. Aim to get more movement and exercises in your life each day.

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Walking is a great way to improve your health and fitness and something that can be thoroughly enjoyable. 

Get more walking in your life and start improving your health today!

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A VERY QUICK INTRODUCTION TO NUTRITION FOR SENIORS: LEARNING THE BASICS

FIRST PUBLISHED: 11/11/2019. LAST UPDATED: 11/7/2022

GETTING STARTED EATING HEALTHY

Healthy eating keeps our muscles strong and our minds alert and gives our bones the nutrients they need to stay strong. 

When we increase our physical activity and exercise, our metabolic demands increase. What this means is we should ensure we are getting adequate nutrition.

We want the nutrients required to keep us healthy and the energy to fuel our body, to not only undertake the activity but to assist in the recovery process to make us stronger and healthier versions of ourselves.

To understand how to do this, a short nutrition lesson is required. Nutrition is a big and complex topic, so I’m going to break it down in a simple way to understand and give some guidelines to help you keep healthy.

NUTRITION BASICS

All the food we eat is made up of both macronutrients and micronutrients.

Macronutrients are the nutrients that supply us with energy. There are three macronutrients: Protein, carbohydrates and fats. Macronutrients make up most of the food, whatever it is (hence macro).

The micronutrients, on the other hand, are the nutrients only needed in small amounts yet are vital for the proper functioning of our body to maintain health. (These are the vitamins and minerals.)

To maintain good health, we must ensure adequate energy from protein, carbohydrates, and fats daily from healthy foods.

These foods should also contain plenty of micronutrients to ensure our body is functioning optimally and is in good health. Some foods are more nutrient-dense than others.

We also want to stay properly hydrated. Our body is 70% water, after all.

THE MACRONUTRIENTS

So now, let’s dive into the macronutrients that make up most of our food.

Starting with the one I feel older adults do not get enough of:

PROTEIN

When thinking of protein, think of meats, fish, cheese, eggs, milk, beans, nuts and seeds.

Protein is vital for every cell in our body. Its main job is to build and repair tissues.

It’s the building block for muscles, cartilage, skin, bones and blood. It is used to make enzymes, hormones and other body chemicals.

Protein will increase our metabolism. Make us feel fuller after eating. It will help us lose weight, build muscle and give us a fitter/more toned appearance (by helping us lose weight and build muscle).

Protein is an essential nutrient, and we must ensure we get adequate amounts daily.

HOW MUCH PROTEIN SHOULD SENIORS EAT?

The Australian Dietary Guidelines recommends that 15-25% of our total energy intake should come from protein, with a daily intake of the following:

• The RDI of protein for women aged 19–70 is 46 grams daily.

• The RDI of protein for men aged 19-70 is 64 grams daily.

• Women over 70 should have at least 57g per day.

• Men over 70 should have over 81g per day.

Do you feel you are getting enough?

To learn more about protein and get tips to get more protein daily, click here to learn more.

The next macro nutrient is our fats.

FATS

Healthy fats are our oils, cheeses, butter, nuts, avocados and oily fish.

Fats are vital nutrients that supply us with energy and allow the other nutrients to do their jobs. Fats are essential for healthy body function; without them, we can't live. 

Although there may have been a time when you heard that fats are the enemy of health and our waistline, this is not true. Don't cut out fats.

But be mindful of the TYPE of fats you put into your body.

There are four types of dietary fats:

1. Saturated fats - beef, lamb, pork, whole milk, cream, butter, cheese.

2. Monounsaturated fats - olive oil, nuts (almonds, cashews, pecans etc.), avocados, nut butter, olives.

3. Polyunsaturated fats - walnuts, fish (salmon, mackerel, herring, trout), seeds

4. Trans fats - cakes, cookies, crackers, icings, margarine, and microwave popcorn. The bad fats.

The healthier fats are the top three fats. Trans fats are the fats we want to avoid!

Saturated fats get a bad rap also, but they are not to be feared.

Eat the natural sources of fats and stay away from anything that is processed!

CARBOHYDRATES

The next and final macronutrient of the food we eat is carbohydrates.

Carbohydrates are your starches (your bread, pasta, rice, potatoes, breakfast cereals etc.), sugars and fibres found in grains, vegetables, fruits and dairy products (which contain fats and protein).

Carbohydrates are our fruits and other sugars, our vegetables (our starches and fibre), and our dairy products.

Like fats have in the past (and still do among some people today), carbohydrates now get a bad rap for our health and waistline.

This is where everything gets very confusing. If fats are bad, carbohydrates are bad, red meats are bad, dairy is bad, ….. (I could go on with what is supposedly bad). What are we meant to eat?

In short, my answer is... There will always be nutrient-dense healthy sources and highly processed, unhealthy sources with fats, carbohydrates and even proteins.

The best way to get adequate amounts of the above macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals) is to choose natural food sources over packaged and processed food and eat a diet filled with fruit and vegetables, grains, quality meat sources and dairy.

Carbohydrates are one of the primary food groups and are essential to living a healthy life.

The majority of your calories should come from carbohydrates. This includes healthy grains, dairy products, fruit and vegetables.

The Australian Dietary Guidelines recommends 5-6 serves of vegetables a day for people 65+ and 2 serves of fruit. Where it can get confusing is how much a serve is. See the diagram below to see what a serving of fruit and vegetables looks like.

The equivalent of a serving of fruit and vegetables.

Aim to get three healthy meals daily filled with adequate protein, healthy fats and carbohydrates.

When eating healthy, these natural food sources take care of our macronutrient needs and are filled with our micronutrients (the vitamins and minerals) needed to maintain optimal bodily function.

So now you have a basic understanding of nutrition, to continue on your journey of healthy eating:

• HEALTHY EATING FOR SENIORS: HOW TO BEGIN EATING HEALTHY - THE FIRST STEP [PART 1]

• HEALTHY EATING FOR SENIORS: HOW TO BEGIN EATING HEALTHY - THE FIRST STEP [PART 2]