The purpose of this paper is to take an in depth look at diet, exercise, and nutrition, and then give a detailed wellness plan which is appropriate for a group of people with the average age of 67 who have recently retired and moved into a retirement community. The aim of the program is to implement a global goal of improving the wellness and quality of life of the retirees for the next 30 years.
Good nutrition and a healthy diet are absolutely essential for people in the sixty plus age group. Research clearly indicates that when seniors have a good quality diet they have less chance of contracting certain types of cancer, heart disease, high blood pressure and osteoporosis. Although older people may require less energy, they still have to consume a broad spectrum of nutrients. In order to achieve this they should eat a selection of healthy foods and steer clear of food with empty calories, that is to say, foods such as cookies and chips, which are high in calories but low in nutrients; and choose food which is low in cholesterol and fat, particularly the trans and saturated variety (Ahmed & Haboubi, 2010)
Having a quality diet helps seniors receive the nutrients they need in order to keep their vital organs, bones, muscles and all the other parts of their body in optimum health for the rest of their lives. General recommendations suggest that carbohydrates, proteins, and fat are consumed in a 40:30:30 ratio (Villareal et al., 2011). Tracking micronutrients (vitamins and minerals) is also important, and calcium is particularly vital in the older population to maintain bone health (Villareal et al., 2011). Ensuring that calories in matches calories out is vital for maintenance of weight. This is particularly important in the case of older adults, as excess weight can bring on or worsen joint problems, heart disease and type 2 diabetes. By buying food which is mainly nutrient-dense, seniors can ensure that they are receiving plenty of nutrients without excess calories, and can therefore keep their weight down (Ahmed & Haboubi, 2010)
Digestive problems are quite common in the case of seniors, as many times they do not get sufficient fluid or fiber, and become constipated. In order to avoid this, it is essential they have fruit and vegetables, plenty of fiber-rich whole-grain foods, and sufficient water throughout the day. Seniors can also make positive changes by having whole grains, and buying seafood, and extra fruit and vegetables (Cashman, 2007)
Another crucial aspect of a healthy lifestyle for seniors is looking after their bodies through physical activity and exercise. Physical activity can be described as: actions that get the body into gear such as going up the stairs rather than taking the elevator, walking and gardening; and exercise can be described as a type of physical activity which is purposefully structured and planned (Villareal et al., 2011). Research has shown that adults who are older can achieve many health benefits and gain a great deal if they remain physically active. Even modest physical activity and exercise can help frail people’s health, and exercising regularly and staying physically active may help in delay or prevent a large number of disabilities and diseases. Exercise can help a large number of chronic conditions such as: diabetes, heart disease and arthritis, and can ameliorate difficulty walking, balance problems, and high blood pressure (Drewnowski & Evans, 2001).
Wellness Plan
the following nutritional and exercise guidance is to be discussed over the orientation week for 2 hours each morning.
Nutritional Guidelines
Research suggests that older adults continue to follow the general guidelines on healthy eating (US Department of Health, 1990) and engage in light exercise. These are simple and clients should be made aware that resources are readily available to help them follow a healthy eating plan.
Having half of your plate filled with vegetables or fruit.
Having at least 50% of your grains as whole grains.
Being aware of the amount of sodium in various foods, and consuming a small amount of sodium.
Buy healthy fats such as those in vegetable oils, fatty fish, avocados, nuts, and seeds, as opposed to trans fats and saturated fats.
Keep hydrated by consuming plenty of water and beverages which do not have any caffeine in. And have food that contains a high amount of water such as melons and soup.
Choose whole grains such as whole wheat bread, whole grain cereals, and brown rice in place of refined grains and white bread.
Consuming high-fiber food including whole grains, raw vegetables and fruit on a daily basis.
Ensure you have lean proteins such as nuts, lean meats, fish, chicken, eggs, and beans.
Consume calcium-rich foods including low-fat dairy options.
Have foods which contain B12 such as fortified cereals (Villareal et al., 2005).
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Physical Activity and Exercise Guidelines
There are various forms of exercise, and if it is possible for you to fulfil each type, then the benefits are greater. Any new form of exercise or physical activity should be subject to your physician’s approval.
Endurance: consider carrying out any of the following activities:
Brisk walking
Swimming
Jogging
Dancing
Cycling on a stationary or standard bicycle
Taking the stairs instead of the elevator
Playing basketball
Playing tennis
Strength/Resistance Training:
Lifting dumbells
Exercising with a resistance band
Balance Exercises:
Tai chi
Standing on one foot and then the other
Heel to toe walking
Flexibility Exercises:
Taking up yoga by watching a DVD or joining a class
Stretching the calf
Upper arm and shoulder stretch (Villareal et al., 2005).
- Ahmed, T., & Haboubi, N. (2010). Assessment and management of nutrition in older people and its importance to health. Clinical Interventions in Aging, 5, 207.
- Cashman, K. D. (2007). Diet, nutrition, and bone health. The Journal of Nutrition, 137(11), 2507S–2512S.
- Drewnowski, A., & Evans, W. J. (2001). Nutrition, physical activity, and quality of life in older adults summary. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 56(suppl 2), 89–94.
- US Department of Health and Human Services. (1990). Healthy People 2000: National Health Promotion and Disease Prevention Objectives-Nutrition Priority Area. Nutrition Today, 25(6), 29–39.
- Villareal, D. T., Apovian, C. M., Kushner, R. F., & Klein, S. (2005). Obesity in older adults: technical review and position statement of the American Society for Nutrition and NAASO, The Obesity Society. Obesity Research, 13(11), 1849–1863.
- Villareal, D. T., Chode, S., Parimi, N., Sinacore, D. R., Hilton, T., Armamento-Villareal, R., … Shah, K. (2011). Weight loss, exercise, or both and physical function in obese older adults. New England Journal of Medicine, 364(13), 1218–1229.
