“NIA (National Institutes On Aging) -supported researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of life.”
“A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. “
You’re in your 80s! What can you do to be as healthy as possible? Your yearly wellness visit is a good time to talk about your personalized prevention plan. This plan helps keep you well and healthy. If your doctor or nurse accepts Medicare, you will not pay anything for your yearly wellness visit. The yearly wellness visit is not the same as an annual exam or physical. Learn more at Medicare.gov. Get the conversation started at your next wellness visit with this list.
Get at least 30 minutes of physical activity. Each week I will do aerobic activity and exercises to improve my balance and strengthen my muscles. I will talk to my doctor about any conditions that limit my ability to do regular physical activity.
Get at least 7 to 8 hours of sleep
Reach and maintain a healthy weight
Get help to quit or not start smoking
Limit alcohol use to 1 drink or less
Not use illegal drugs or misuse prescription drugs
Wear a helmet when riding a bike and wear protective gear for sports
Wear a seat belt in cars and not text and drive
I will talk to my doctor at least once a year about:
My weight, height, diet, and physical activity level
Whether I use tobacco, alcohol, or drugs
Any violence in my life
Depression and any other mental health concerns
Who will make health care decisions for me if I am unable to
I will ask my doctor whether I am at higher risk of or need tests, medicines, or vaccines this year for:
Blood pressure
Breast cancer prevention medicines
Flu
Hepatitis A, B, and C
HIV
Lung cancer (if 80 or younger and if I smoke now or have quit within the last 15 years)
Osteoporosis
Pneumonia
Shingles
Sexually transmitted infections
Tetanus, diphtheria, and whooping cough
Tuberculosis
Urinary incontinence
The decision to get any medical test or procedure, at any age, is a personal one between you and your doctor. These age ranges may not apply to every person.
All material contained on these pages are free of copyright restrictions and maybe copied, reproduced, or duplicated without permission of the Office on Women’s Health in the U.S. Department of Health and Human Services. Citation of the source is appreciated.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Irene Pastore Fitness.com 