THE WONDER DRUG. Help weight management Lower blood pressure Lower high cholesterol Help manage diabetes Help prevent osteoporosis Reduce risk of heart attack and stroke Help prevent falls Help manage stress and depression

THE WONDER DRUG.

helps weight managementlowers blood pressurelowers high cholesterolhelps manage diabeteshelps prevent osteoporosisreduces risk of heart attack and strokehelps prevent fallshelps manage stress and depression

MUSCLE MAINTENANCEKeeping active for good health

Aging and your bodyAlmost half of all Australians over the age of 75 years have some kind of disability. These include:Osteoarthritis - cartilage within the joint breaks down, causing pain and stiffness.Osteomalacia -bones become soft, due to problems with metabolism of vitamin D.Osteoporosis - bones lose mass and become brittle. Fractures are more likely.Spondylosis degenerative arthritis of spine.

Aging and your musclesAny of the above conditions can affect the proper functioning of muscles.Muscles may become tight or weakPosture may change in response to painBalance is affected by muscle weaknessSarcopaenia - age related loss of muscle massMany muscle changes can be reversed with appropriate exercise

How much exerciseAim for at least 30 minutes moderate activity each dayCan start with smaller blocks of activityVariety

TYPES OF EXERCISEFlexibility range of movement all jointsBalanceAerobic exerciseGeneral strengtheningWeight training

What to doTalk to your doctorWalkingSwimmingGolf, bowls, tennisExercise groupsYoga, Tai Chi, Pilates

How to fit exercise into your dayPostureCore musclesPelvic floorKitchen exercisesTV exercisesDaily routines

excusesToo tiredOther health issuesCant afford itToo oldNo transportToo busyHard to stay motivated

HEALTHY EATINGEat a wide variety of food from 5 food groupsInclude protein from meat, fish, eggs, soy, nuts, legumesEat 3 regular mealsInclude foods high in calcium Drink adequate waterLimit alcohol intakeVitamin D

EQUIPMENTAppropriate footwearWalking sticksWalking framesSeating