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Fitness and Nutrition for the Elderly

Getting older isn't easy, but you can make it easier! Studies have shown that having a healthy diet and a fitness plan makes your life happier and healthier. Here's a few tips and tricks to get started!

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Fitness


 

We all know that getting an adequate amount of exercise throughout our life is important, but when we get older in age it's especially important. 

(Robinson, 2021).

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Benefits

  • Helps your muscles grow stronger to keep up with your day to day tasks

  • Improves your strength, flexibility, and posture

  • Helps with your balance and coordination, and reduces your risk of falling

  • Reduces risks of chronic diseases and illness

  • Improves brain function 

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Fact: Every 10 years after turning 30, an individual who is not physically active can lose up to 3-8% lean body muscle every (Robinson, 2021).

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MyPlate Daily Recommendations

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Nutrition

As you age, your metabolism naturally slows. Maintaining a healthy weight can be a challenge while trying to keep up with the right amount of nutrients for your dietary needs (Ellis, n.d.)

  • A balance in a healthy diet and physical activity go hand and hand in maintaining a healthy lifestyle

  • Stay Hydrated!

    • ​As you age, you tend to lose your sense of thirst. 

    • Drink water, fat-free milk, and 100% fruit juices (Ellis, n.d.)

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 For more information about a healthy lifestyle, visit https://www.myplate.gov/

Fruits

Servings:

Women: 11/2 - 2 cups

Men: 2 cups

  • 1 small apple and 1 regular sized banana = 2 cups of fruit 

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Vegetables

Servings:

Women 2 - 3 cups 

Men 2 1/2 - 3 1/2 cups 

  • 1 large tomato, 1 large sweet potato, 2 medium carrots = 3 cups 

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Total Grains

Servings: 

Women: 5-7oz

Men: 6-9 oz

  • 1 small muffin, 5 whole wheat crackers, and 1 small biscuit, 1 packet of instant oatmeal, 1 corn tortilla, 1 slice of bread = 6oz

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Proteins

Servings:

Women 5-6oz

Men 5 1/2 - 6 1/2oz

  • 1oz lean beef, 1oz cooked chicken, 1oz cooked finfish, 1 egg, 1/2oz nuts, 4th cup of cooked beans = 6oz 

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Dairy

Servings:

Women and Men 3 cups 

  • 1 cup of milk,1 cup yogurt, 1oz American cheese = 3 cups

("My Plate Plan," n.d.)

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