Appendix R:

Wellness

You can find the way to vitality and an active lifestyle by way of good health habits. It's not too late to start on that road.

Figure R.1

The Wellness Compass

Exercise

With your physician's approval, moderate amounts of exercise, performed on a regular, weekly basis, can help you feel better and improve the likelihood of a healthy life.

Start your workout by warming up the body. Warm-up consists of slow, rhythmic activities. There are three kinds of exercises:

• Strengthening exercises such as squeezing balls, light weight lifting, and rowing;
• Stretching exercises such as toe-touching which help maintain flexibility (It is recommended to stretch slowly and gently and repeatedly until you can move any body part through its full normal range of motion.);
• Aerobic or endurance exercises such as swimming which must be sustained at least 10 to 12 minutes but no more than 200 minutes per week, spread out over five to seven sessions in order to achieve the maximum desired benefits. (Inactive seniors should start with walking and gradually step up the pace, increase the distance, and walk often. The goal is to increase your heart rate to the following target values calculated as: [220 - age] x 75% = Beats Per Minute.)

Table R.1 Target Heart Rates During Exercise

(Fries, James F. 1989. Aging Well: A Guide for Successful Seniors. pp. 66-69)

Nutrition

Chances are you can permanently change just one small habit per month. Here are some simple dietary habits to try over the next year for good nutrition:

Eat a variety of foods as recommended by the U.S. Department of Agriculture's Food Guide Pyramid. Choose a diet:

• low in fat, saturated fat, and cholesterol and sugar. Fat intake should be less than 30% of your total daily calories. Sugars are "empty calories" - they have no vitamins, minerals, or fiber.
• with some milk, cheese, and yogurt. Drink two cups per day of low-fat milk or eat two servings per day of other dairy products, such as low-fat yogurt or cheese.
• with some meats, poultry, fish, dry beans, eggs, and nuts. Try to include two fish meals per week, and avoid high-fat meats. Two or three times a day you can have two to three ounces of cooked meat. Peas and beans and other high-protein foods can be substituted for meat.
• fresh or fresh-frozen fruits. In addition to vitamins and minerals, fruits are high in fiber which aids digestion. Eat from two to four servings of 1/2 cup each per day.
• fresh or fresh-frozen vegetables. Like fruits, vegetables have lots of vitamins and minerals and fiber. They also have been shown to protect against cancer. From three to five servings per day is recommended.
• whole-grain and enriched breads, cereals, and grain products. Did you know you can eat from six to eleven slices of bread per day? Or three cups of pasta? Or six one-ounce bowls of your favorite ready-to-eat cereal? Sounds like a lot, but complex carbohydrates such as bread and cereal contain large amounts of vitamins, minerals, fiber, and water. Enjoy, but be careful what you're putting on them isn't increasing the fat in your diet!

Drink water. When you first get up in the morning or along with breakfast, drink a big glass of water. Drink at least one 8-ounce glass each day - but six to eight glasses is better. Fruit juices are good substitutes for water, but coffee, tea, and cola drinks can work to increase water loss through urination. You should drink enough water so that at least once each day your urine is nearly colorless, and you should be voiding urine at least three times a day. If you are concerned about overloading your bladder, drink most of your water in the morning and early afternoon, and increase your water intake gradually by a glass per week to give your body a chance to adjust.

Weight Control

Excessive body weight cannot be ignored without serious risk to your health. It stresses the heart, the muscles, and the bones, and increases the likelihood of disease.

• Check with your doctor before starting any diet, especially if you are hoping to lose a lot of weight quickly. Go slowly during the weight reduction phase, because a sudden reduction in calorie intake will lower your metabolism, making it even harder to burn off what you do eat.
• Exercise will increase your basal metabolic rate, making it easier for your body to burn the food you do eat. See the exercise suggestions above.
• Weight maintenance requires a continued low-fat diet and exercise. Weigh yourself regularly. It is easier to make small corrections by adopting one small change per week than to change an entire lifestyle at once.

Stress Reduction

Life-changing events as well as everyday demands - both joyous occasions and those that cause grief - produce physical, mental, and emotional reactions called stress. Leisure activities are positive, life-affirming ways to stay involved and relieve stress.

• Pets. Dogs and cats take your mind off of your cares. Owning a pet is a responsibility, but there are measurable benefits too:

Dog owners take about twice as many walks as people without dogs;

Pet owners have a better survival rate a year after a heart attack or a diagnosis of chest pain (angina); positive interactions with pets can lower your blood pressure; and

A grieving pet owner is less likely to become depressed or have deteriorating health than a grieving person who does not own a pet.

For information on visiting-pet programs or becoming a volunteer with your pet, contact:

The Delta Society

P. O. Box 1080

Renton, WA 98057-9906

(206) 226-7357

• Gardening. Gardening promotes strength and flexibility. For information on creating an accessible, raised-bed garden, contact:

The Arthritis Foundation

P. O. Box 7669

Atlanta, GA 30357-0669

• Deep breathing. Shortness of breath is your body's way of telling you to relax. Try sitting back in a chair or lying on your back. Inhale through your nose and exhale through your mouth several times.
• Holidays. A holiday can be a particularly stressful time. Remember to continue a healthy diet, exercise, stay involved with family, friends, or social groups, observe those family traditions that you can, and set aside plenty of time for relaxation and sleep.

Who to Contact for More Information

For more information contact your personal physician.

For more information on exercise and nutrition contact the Texas Department on Aging Information and Assistance Service at 1-800-252-9240 (calling this number will automatically ring into the agency in your area).

References

American Association of Retired Persons. N.d. Pep Up Your Life. Washington, D.C. (Prepared in Cooperation with the President's Council on Physical Fitness and Sports)

Duss, Roberta L. 1996. American Dietetic Association Complete Food and Nutrition Guide. Minneapolis, MN: American Dietetic Association.

Fries, James F. 1989. Aging Well: A Guide for Successful Seniors. Reading, MA: Addison-Wesley Publishing Company, Inc.

Healthwise, Incorporated. 1992. Healthwise for Life: Medical Self-Care for Healthy Aging. Boise, Idaho: Healthwise^TM Publication.

Mayo Foundation for Medical Education and Research. 1995. "Update '95: News and Our Views." Mayo Clinic Health Letter (October).

Miller, David K. and T. Earl Allen. 1995. Fitness: A Lifetime Commitment. Boston, MA: Allyn and Bacon.

Park Nicollet Medical Foundation. 1992. Primer for Prevention. Minneapolis, MN.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. 1992. Food Guide Pyramid. Washington, D.C. (April).