Health tips for Seniors

Page content: Overview | Nutrition | Physical activity | Further information

Overview

Well for Life promotes a positive approach to ageing overall and aims to improve nutrition and increase levels of physical activity among older people.

There are some things we can do to keep fit and well at any age, even if we receive supportive services from Home and Community Care or we live in a residential facility.

This section of the website offers some tips for improving your understanding of nutrition and for increasing your level of physical activity.

Remember, before you undertake any exercise or physical activity program get a check from your doctor to make sure everything is okay for you to get started and be active.

Nutrition

An important part of good nutrition is getting adequate hydration. We all need enough fluid to keep our bodies functioning. Enough fluid also aids in digestion including helping us manage and prevent constipation. Well hydrated cells in our body are also able to deliver more oxygen to our vital organs so aiding in a healthier body overall. We all need to take the time to drink more fluid.

Steps to maintain adequate hydration
Have a variety of fluids (aim for 6 cups daily depending on your weight and height – bigger people require more fluid).

Have a drink available around mealtimes and morning and afternoon tea.

Continue to drink tea and coffee if you do so already, although they might make you go to the toilet a bit more - the extra fluid is good for you.

Try jelly, ice cream, icy poles, soups and custards as they contain quite a bit of fluid and will add to your daily intake.

If you take medication, take it with a glass of fluid, rather than just a sip to increase your daily intake.

Keep a jug or glass of fluid of some sort by your bed and have a sip if you wake during the night.

Maintain a diary of your fluid intake throughout the day to check just how much you are consuming.

Early signs of dehydration

• Thirst
• Dry mouth and skin and cracked lips
• Dark coloured urine
• Feeling tired, headache, or feeling confused.

If you experience any of these signs drink a glass of fluid. Water will have the most effect immediately.

If you continue to experience any of these signs report them to your doctor or help person.

Important tip
Remember getting enough fluid can help with managing and preventing constipation.

Health check
If you have any worries about how much fluid you are consuming check with your doctor or help person.

If you have any difficulty swallowing check with your doctor or help person.

Eating nutritious foods
Everyone has different food requirements but eating smaller meals more often throughout the day rather than a large meal can be an effective way to get enough nutrients so we feel we have enough energy to get through the day.

The following table provides the serves of food groups to try to eat each day. These specifications represent basic amounts of food and some people will require more than those listed.

• Meat or meat alternatives: 1-1.5 serves
• Milk and milk product: 3 serves
• Fruits: 2-3 serves
• Vegetables: 4-6 serves for women; 4-7 serves for men
• Bread and cereals: 3-5 serves for women; 4-6 serves for men (in case, 1 serve of bread = 2 slices)

(For definition of serve sizes, see Australian guide to healthy eating (for consumers) 1998, Commonwealth of Australia, Phone 1800 020 103 Ext 8654.)

So what is the right amount?
An example of breakfast is included below.

• Half to 1 cup fruit juice (try different varieties of pure juice rather than concentrates)
• Cereal (1 cup) - preferably higher fibre types with milk and sugar or honey
• Yoghurt
• Tinned, fresh or stewed fruit
• Cooked item – egg, baked beans, tomatoes, cheese
• Toast/bread – (wholemeal or white bread are standard but there are many different varieties now – try some for a change) with margarine/butter and spread
• Tea/coffee/hot chocolate/milk/hot water

Points to remember

• Remember not to over indulge. If the above breakfast seems too big, break it into manageable portions. Try the juice and cereal with a bit of yoghurt for breakfast and then have the toast with egg or tomatoes and cheese for morning tea with some fruit. Remember to have a cup or glass of fluid at each mealtime and throughout the day.
• Remember that the enjoyment of eating is important as well. Many of us live on our own or with one other and so the social aspect of eating and enjoying food is overlooked. Try to make the mealtime, whether it’s morning or afternoon tea or breakfast, lunch or dinner, an enjoyable environment. This will make the whole eating experience much more pleasurable.
  

Physical activity

Physical activity is any activity that a person participates in and requires physical exertion.

Our levels of physical activity will be dependant on our level of health at any given point in our lives. When we aren’t feeling the best the smallest activity can require a lot of energy and effort. However when we are feeling fit and able we can undertake and perform more strenuous activity. It is important to remember at any stage in physical activity tasks that we don’t put our bodies under undue stress. That is, if we feel any pain or discomfort, stop the activity immediately. Take a break and resume if you feel able. Do not keep doing an activity if it causes pain.

There are many things you can do that can enhance your level of physical activity. You can always modify activities to suit your level of ability.

Activities for when you are experiencing difficulty getting out of the chair

Daily tasks:

• Help as much as you can in the shower and while bathing – ask your help person to let you use the face washer to wash and dry the parts you can reach.
• Help as much as you can while dressing.
• Help as much as you can with eating and with other general daily activities. Eg. ask your help person to allow you to brush your own hair.
  

Other involvements:

• If you like gardening try to do some potting and tending plants.
• Try your hand at carpet or lawn bowls.

The hardest part might be getting someone else to help you. Ask family and friends to assist with what you want to try or ask your help person.

Be patient, regaining your energy can take time.
Don’t allow others to rush you when you are trying your best.

Activities for when you’re feeling reasonably fit

• Walk as much as possible as part of your everyday routine even small walks regularly.
• Walk a bit further than usual or a little more often than you do now.
• Standing up from sitting then sitting again and doing so a few times helps to strengthen the muscles in your thighs.
• Doing some gardening – potting, weeding, watering, or pruning.
• Try a game of darts or bowls or some other activity you always enjoyed.
• Attend a supervised exercise class or an individual exercise program through a physiotherapist or exercise physiologist. Ask your doctor or your help person for advice and what’s available in your area.

Activities for when you’re feeling good

• Try a Tai chi, strength training, exercise class or water aerobics or go for a swim at your local fitness centre - ask your help person for guidance.
• Have a go at bowls – carpet or lawn, bocce or golf.
• Line dancing, ballroom dancing, other forms of dancing are great exercise and help us have a laugh when we’re first learning.
• Brisk walking – preferably outdoors, walking to the local shops instead of driving, walking with your neighbour or as part of a group.
• In the garden: mow the lawn, weed, rake or do some digging.
• Try walking up the stairs if you’re able rather than using the lift – remember stop if anything starts to hurt.

Further information

For more detailed information you can access the following publications:

• Well for Life: Physical activity advice for older people and their carers
• Well for Life: Improving nutrition and physical activity for older people at home
• Information for this section has been adapted from Well for Life: Improving nutrition and physical activity for residents of aged care facilities Help Sheets 7, 14 and 16.
  

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