PHYSICAL ACTIVITY

The Halloween Candy-Crusher Workout

Walking Dead: Walking in place

• Walking is one of the best and easiest ways to keep the heart and lungs healthy and build strength in the legs and lower body

Monster Mash: Standing on one foot

• This exercise strengthens lower body muscles that help you stay balanced. Hold on to a sturdy chair, table, or countertop as needed.

Boo-ty Blaster: Chair-sits

• From a standing position, sit in a chair and then stand back up again. This easier variation of basic squats will strengthen the legs, abdominals, and lower back so you can use get into and a chair more easily.

Spider Climb: Wall-push-ups

• This variation of push-ups builds strength in the chest, shoulders, upper back, and arms, and you don’t have to get on the floor to do them.

Flying Bat: Stretching

• Stretch both arms above the head and extend straight arms out to the side (like flying). Staying flexible can help you function and feel better in day-to-day life.

NUTRITION

Good Nutrition & Hydration Support Immune Health

The immune system is the body’s defense against infections. Older adults naturally face declines in immune function as they age.  Ways to help are the same as those that support active aging, including adequate rest, regular exercise, good hygiene, decreased stress, a healthy diet, and appropriate hydration.

What is a healthy diet for immune health?
Nutrition and immunity are interrelated, and poor nutrition is associated with decreased immune health. By including key nutrients in a well-balanced diet, older adults can improve their nutrition and support their immune health.

Older adults with poor food intake and/or chronic disease/acute health conditions may need extra support to help meet their nutrition needs. Oral nutrition supplements (ONS) can provide extra calories, protein, vitamins, and minerals to the diet and help support immune function. Encourage older adults to talk to their healthcare providers about the possibility of adding ONS to their diet.

Why is good hydration important for immune health?
Drinking enough fluid is also key to maintaining good immune health. Fluids help regulate body temperature and assist in eliminating bacteria and other harmful substances.

Our bodies’ fluid is made up of more than just water. It also contains electrolytes, which help balance the level of water in other parts of our bodies. Good nutrition goes hand in hand with hydration, and people get both water and electrolytes from food. Food provides about 20% of the fluid in our bodies. If you do not get enough fluid or electrolytes, you can have symptoms of dehydration.

About Active Aging Week

Initiated in 2003 by the International Council on Active Aging, the weeklong campaign calls attention to and celebrates the positivity of aging today. It showcases the capabilities of older adults as fully participating members of society and spotlights leading role models.

Active Aging Week challenges society’s diminished expectations of aging by showing that, regardless of age or health conditions, adults over 50 can live as fully as possible in all areas of life physical, social, spiritual, emotional, intellectual, vocational, and environmental.

Raising awareness on active aging aims to give as many older adults as possible the means to experience wellness activities and exercise in a safe, supportive environment. It also promotes the benefits of a healthier, more active lifestyle across a life span. Be sure to read up on the monthly information provided on ways to age well actively.

Guide to Living a Healthy Lifestyle as You Age

You are what you eat: Now more than ever it is important to have healthy eating habits. Your diet should be high in fiber, vegetables, fruits, whole grains, and lean protein (meat). These foods will keep you energetic and aid in digestion.

Another benefit of eating right is that you can maintain a healthy weight, which decreases your risk of certain types of arthritis and diabetes.

Stay as active as possible: Studies have found that exercising is the number one contributor to long life. If you have not been exercising, it is never too late to start. Benefits include:

• Prevention of memory loss
• Releases feel-good hormones known as endorphins
• Helps reduce chronic pain
• Increased muscle mass from weight training improves metabolism
• Improves quality of sleep
• Improves flexibility, balance, and good posture
• Boosts your immune system

Exercise your brain: Keep your brain active by feeding your creativity. Keep your brain alert with activities like word games, crossword puzzles, or learning a new language.

Stay positive and stay connected: Many difficult challenges come with getting older, but we must remain strong and try to navigate through these challenges.