Question

Design a nutrition and exercise program for an elderly person. Complete the following:

1. Describe the person for whom you will write this program. List their age and physical limitations.

2. Describe the motivational challenges this person has and how you will get this person excited about following your program.

3. Describe the exercise program. What exercises will be involved and for what duration, intensity, and frequency? Be very specific in your answer (e.g., walk at a moderate pace for 30 minutes three times per week). List at least three exercises.

4. Describe your nutritional program. Describe the types of foods the person should eat, the amount, and frequency, along with the types of foods they should avoid. Be very specific.

Answer 1

Ans 1) Regular physical activity to promote healthy ageing :- In general, the more often a person is physically active, the better their physical capability. This is due to adaptations of physiological systems, most notably within the neuromuscular system to coordinate movements, the cardiopulmonary system to more effectively distribute oxygen and nutrients around the body, and metabolic processes particularly those regulating glucose and fatty acid metabolism, which collectively increase overall aerobic power and physical capability. Thus, the trajectory towards frailty is directly modifiable through physical activity habits.

The intensity of exercise should be modified to appropriately match the individual’s exercise experience and physical capability, To be most effective, it is important that exercise programmes are appropriately designed and focus on a range of outcomes, not simply weight loss, as improved health and mobility in exercising older people can occur independently of changes to body mass index .

• have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, colon cancer and breast cancer, a higher level of cardiorespiratory and muscular fitness, healthier body mass and composition;
• have a biomarker profile that is more favourable for the prevention of cardiovascular disease, type 2 diabetes and the enhancement of bone health; and
• exhibit higher levels of functional health, a lower risk of falling, and better cognitive function; have reduced risk of moderate and severe functional limitations and role limitations.

2) Motivation is about moving people to act in a way that achieves a specific and immediate goal. When you’re motivating people to do something they may not necessarily want to do, you have to offer them something they want in return.

When coaches give their teams a pep talk during halftime, they are using motivation. They want their players to charge back onto the field or the court with renewed energy and focus, even though they may be too tired or disheartened to try.

# Limit the amount of time or effort that you’re asking for.

# Share in the sacrifice.

# Appeal to their emotions.

# Give people multiple reasons for doing what you want them to do.

3) exercise program are :-

Developing a balanced exercise plan

• 150 minutes of moderate aerobic exercise per week.
• two or more strength training sessions per week, with at least 48 hours in between to allow muscles.
• balance exercises for older adults at risk for falls.

exercises will rock your body

• Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
• Pushups. Drop and give me 20! ...
• Squats. ...
• Standing overhead dumbbell presses. ...
• Dumbbell rows. ...
• Single-leg deadlifts. ...
• Burpees. ...
• Side planks.

Whether you create your own fitness training program or enlist the help of a personal trainer, your overall exercise plan should include several elements. Aim to incorporate aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching into your exercise plan.

A complete fitness and exercise program should incorporate three basic components: Endurance (Aerobic), Flexibility, and Strength. Each of these components has specific guidelines, which govern their effectiveness.

burn the unwanted calories with these exercises to burn stomach fat quickly. Running or walking. ...

1. Elliptical trainer. ...
2. Bicycling. ...
3. The bicycle exercise. ...
4. The Captain's chair leg raise. ...
5. Exerciseball crunch. ...
6. Vertical leg crunch. ...
7. Reverse crunch.

the most important benefits of stretching:

• Reduced muscle tension.
• Increased range of movement in the joints.
• Enhanced muscular coordination.
• Increased circulation of the blood to various parts of the body.
• Increased energy levels (resulting from increased circulation)

The Benefits (According to Science!)

Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you'll be exercising during the window of time your body is most ready, potentially making it the most effective time of day to work out.

4) Nutritional program are :-

This programme was launched way back in 1970-71 for the same target group as in ICDS i.e. children below 6 years age and expectant and nursing mothers. The programme is confined to tribal areas and slums.The Government has developed the National Nutrition Program (NNP) in order to reduce the magnitude of malnutrition; to coordinate, harmonies and scale up current nutrition interventions with a greater focus in community based and high impact interventions; and to harmonize government strategies and various donors.

The major nutritional problems are protein energy malnutrition (PEM), vitamin A deficiency (VAD), iron deficiency anemia (IDA) and iodine deficiency disorders (IDD). This chapter focuses on the current scenario in relation to the nutritional status of children in urban slums in India.

The main purpose of the food and nutrition policy is an attempt to significantly improve the nutritional status of the people, particularly vulnerable groups including the elderly and thereby contribute to the improvement in the quality of life in the socio-economic development.

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide ( 1 , 2 ). This number rises to 47% in preschool children. Unless they're given iron-rich or iron-fortified foods, they are very likely to lack iron.

Improve nutrition and health outcomes of vulnerable segments (children and women) of the populations, through availability of foods that would increase intake of vegetables and fruits, decrease caloric intake and increase micronutrient intake.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

good nutrition:

• Your skin is aging well.
• Your energy is high.
• You don't struggle to “go.”
• You don't get sick easily.
• Your teeth and gums are healthy.
• Your hair is strong and shiny.

Poor nutrition :

• Feeling Tired. ...
• Brittle, Dry Hair. ...
• Ridged or Spoon-Shaped Nails. ...
• Dental Problems. ...
• Change in Bowel Habits. ...
• Mood and Mental Health Issues. ...
• Easy Bruising and Slow Healing. ...
• Slow Immune Response.

Lack of nutritious foods and skipping meals can result in hypoglycemia. You may experience hypoglycemic symptoms such as headache, excessive sweating, dizziness, depression, fatigue and blurred vision. On the other hand, eating too much food can cause hyperglycemia.

Malnourished refers to not receiving enough of any of the essential parts of the diet: proteins, fats, carbohydrates, vitamins, minerals, and water. Insufficient quantities of any of these can be just as harmful as caloric malnourishment. In particular, vitamin and mineral deficiencies are rampant in the world.

Dry cooking methods such as grilling, roasting and stir-frying also retain a greater amount of nutrients than boiling. If you prefer to boil your vegetables, save the nutrient-rich cooking water to add to soups and sauces. Contrary to popular belief, microwaving doesn't kill nutrients in vegetables.

In fact, boiling reduces vitamin C content more than any other cooking method. Broccoli, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled. Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.