Physical Health and Wellness

Physical Health and Wellness
Physical activity is one of the most important things you can do to maintain your physical and mental health. This will also help to improve your quality of life, as you get older.

• Physical inactivity makes your body age faster. Independent living depends on being able to do the things you want to do when you want to do them. To stay independent you need to be able to reach, bend, lift, carry and move around easily.
• You’re never too old to increase your level of physical activity. Most people say they gain strength endurance and flexibility by becoming more active. Almost immediately, many people notice they feel better and getting around is much easier.
• If you have not been active, then start with activities you can easily build into your daily routine.
• How much activity do I need? It is best to be active every day. Build physical activity into your daily routine. Try 30 to 60 minutes of moderate activity most days of the week to improve your health and fitness.

Some Activities to Choose From…

• Walking or biking
• Swimming
• Gardening or working in your yard
• Cross-country skiing or Curling
• Skating
• Join an exercise group
• Golfing
• Dancing

Benefits From Regular Physical Activity

• Stronger muscles and bones
• Better physical and mental health
• Continued independent living
• More energy
• Move with fewer aches and pains
• Improved self-esteem
• Weight maintenance
• Improved quality of life

Being active reduces the risk of:

• Heart disease
• Falls and injuries
• Obesity
• High blood pressure
• Osteoporosis
• Stroke
• Adult-onset diabetes
• Depression
• Colon cancer
• Premature death

Getting started is easier than you think. Build physical activity into your daily routine, by doing the activities you are doing now, but just more often. Walk wherever and whenever you can. Start slowly with easy stretching and move around frequently. Slowly add activities to your daily routine that you enjoy.

Food Safety

• Shopping and cooking for one or two can be difficult. Here are
• some ideas to help keep foods safe and waste less:
• Foods don’t have to look or smell bad to be bad for you. If you’re not sure about
  how long a food has been in the fridge, freezer or cupboard, throw it out. Your body will thank you! Seniors should avoid eating raw or undercooked meat or eggs, raw shellfish, alfalfa sprouts, and any unpasteurized food or drinks.

   

  When in doubt… throw it out!

• Wash hands and food preparation surfaces before and after each use with warm soapy water. Plastic cutting boards are easier to clean. Consider using paper towels to clean surfaces or wash towels often. Always wash any plate, pan, cutting board or container that was used with raw meat before using it for another purpose.
• All food requiring cooking should be done thoroughly. Use a food thermometer to make sure foods have been properly cooked to a safe internal temperature.
  

  Keep hot foods hot … and cold foods cold!

• At room temperature, bacteria in food can double every 20 minutes. The more bacteria there are, the greater the chance you could become sick. Refrigerate foods quickly because cold temperatures keep most harmful bacteria from growing. Discard any perishable foods left at room temperature longer than two hours.
• Never thaw foods at room temperature. You can safely thaw food in the refrigerator. Clean out your refrigerator and freezer on a regular basis and discard outdated food. If you freeze or refrigerate foods, don’t forget to write the date on the container or packaging. Foods kept too long can cause food poisoning.
• Decide and plan what you’re going to have for the next few days or week. Use this plan to make a shopping list.