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Page: << Prev | 1 | 2 Just 30 minutes of activity five days a week can make the difference, said Whitelaw. The idea is to get your heart rate up for at least 20 minutes, and participate in activities that build balance, strength and flexibility. Recommended exercises include walking, swimming and bicycling. Doctors also endorse strength training two days per week.
But, the right kind of activity, coupled with a diet rich with fruits and vegetables and light on refined and processed foods, can lead to a longer, happier life, she said.
"But this can all be hard to do if the only grocery store in your area is a convenience store at a gas station" that doesn't sell fresh vegetables, Whitelaw said.
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Only about one-quarter of U.S. adults eat the recommended five or more servings of fruits and vegetables each day, according the report. And, studies show that older people consume inadequate amounts of key nutrients such as calcium, vitamin D, magnesium and phosphorus, which play a key role in maintaining muscle and bone health.
So reach for an apple instead of the chips, Whitelaw said. And if you can't do 30 minutes of exercise at a time, try it in 10-minute spurts. You can also stretch when you're washing the dishes, take the stairs rather than the elevator, and walk across the parking lot rather than fight for the spot closest to the door. Better still, walk to your destination if it's less than a mile away.
These are things we all know, she said. "We just got out of the habit."
More information
For more on healthy aging, visit the U.S. Centers for Disease Control and Prevention (www.cdc.gov ).
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