MyPlate for Older Adults is intended to be a guide for healthy, older adults who live independently and are looking for examples of good food choices and physical activities. MyPlate for Older Adults provides examples of foods that contain high levels of vitamins and minerals/serving consistent with the federal government’s 2010 Dietary Guidelines for Americans, limiting foods high in trans and saturated fats, salt and added sugars, and emphasis on whole grains.
The following foods, fluids and physical activities are represented on My Plate for Older Adults:
Stretch for Before and After Walking
You may be eager to get started on your walk – perhaps the weather’s inviting or you have chores to hurry back to – but taking the time for before and after stretches for your walking should be a priority.
“Stretching before you walk helps decrease the chance of injury, increases your performance during your walk and decreases muscle soreness after you walk,” says Don Lein, a physical therapist at the University of Alabama’s Spain Rehabilitation Center in Birmingham. Feeling inflexible and unsure how to stretch properly? Here are some guidelines for stretching, walking, and then stretching again.
Start by warming up for a few minutes – try walking slowly and gently swinging your arms – and then follow up by doing these stretches for walking, says Shannon Mescher, an exercise physiologist and Arthritis Foundation consultant. Try to hold each position (rather than bouncing) for 10 to 60 seconds, or after you feel a gentle stretch or tension. Hold onto a chair, light pole or other stable object for balance.
Some Benefits of Regular Physical Activity
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