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Nutrition and Physical Fitness as You Age Presented by: Student Osteopathic Medical Association.

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1 Nutrition and Physical Fitness as You Age Presented by: Student Osteopathic Medical Association

2 The food and physical activity choices you make every day affect your healthhow you feel today, tomorrow, and in the future Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans

3 Nutrition

4 Feel Better Today, Stay Healthy for Tomorrow you may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy you may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy you may also not be getting enough physical activity to stay fit and burn those extra calories you may also not be getting enough physical activity to stay fit and burn those extra calories

5 Feel Better Today, Stay Healthy for Tomorrow Today we are going to discuss the following topics: What Should I Eat? What Should I Eat? How Much Should I Eat? How Much Should I Eat? Do I Need to Drink Water? Do I Need to Drink Water? What About Fiber? What About Fiber? Should I Cut Back on Salt? Should I Cut Back on Salt? What About Fat? What About Fat? How Can I Make Shopping Easier? How Can I Make Shopping Easier? Wont All This Food Cost a Lot? Wont All This Food Cost a Lot? Problems You Might Be Facing Problems You Might Be Facing

6 What Should I Eat? choose many different healthy foods choose many different healthy foods pick those that are lower in cholesterol and fat, especially saturated fat (mostly in foods that come from animals) and trans fatty acids (found in some processed foods, margarines, and shortenings) pick those that are lower in cholesterol and fat, especially saturated fat (mostly in foods that come from animals) and trans fatty acids (found in some processed foods, margarines, and shortenings) avoid empty calories as much as you can avoid empty calories as much as you can these are foods and drinks with a lot of calories, but not many nutrientsfor example, chips, cookies, sodas, and alcohol these are foods and drinks with a lot of calories, but not many nutrientsfor example, chips, cookies, sodas, and alcohol

7 What Should I Eat? calories are a way to measure the energy you get from food calories are a way to measure the energy you get from food if you eat more calories than your body needs, you could gain weight if you eat more calories than your body needs, you could gain weight most packaged foods have the calorie counts listed on the labels most packaged foods have the calorie counts listed on the labels

8 What Should I Eat? if you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month if you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month that's about 10 pounds in a year that's about 10 pounds in a year the bottom line is that to lose weight, it's important to reduce calories and increase physical activity the bottom line is that to lose weight, it's important to reduce calories and increase physical activity

9 How Many Calories Each Day For People Over Age 50? Women Women - 1,600 calories, if her physical activity level is low - 1,600 calories, if her physical activity level is low - 1,800 calories, if she is moderately active - 1,800 calories, if she is moderately active - 2,000-2,200 calories if she has an active lifestyle - 2,000-2,200 calories if she has an active lifestyle Men Men - 2,000 calories, if his physical activity level is low - 2,000 calories, if his physical activity level is low - 2,200-2,400 calories, if he is moderately active - 2,200-2,400 calories, if he is moderately active - 2,400-2,800 calories, if he has an active lifestyle - 2,400-2,800 calories, if he has an active lifestyle

10 What Should I Eat? the more physically active you are, the more you might be able to eat without gaining weight the more physically active you are, the more you might be able to eat without gaining weight most people should have at least 30 minutes of moderate physical activity on most days of the week most people should have at least 30 minutes of moderate physical activity on most days of the week regular physical activity will help all areas of your life as you grow older regular physical activity will help all areas of your life as you grow older

11 Eating right and being physically active aren't just a "diet" or a "program"they are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life. Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans

12 How Much Should I Eat? the Dietary Guidelines from the U.S. Department of Agriculture (USDA) encourage people to eat a suggested amount from five major food groups every day the Dietary Guidelines from the U.S. Department of Agriculture (USDA) encourage people to eat a suggested amount from five major food groups every day if you cant do that, at least try to eat something from each group each day if you cant do that, at least try to eat something from each group each day lower fat choices are best lower fat choices are best make sure you include vegetables, fruits, and whole-grain foods make sure you include vegetables, fruits, and whole-grain foods eating the smallest amount suggested will give you about 1,600 calories a day, the largest number has about 2,800 calories eating the smallest amount suggested will give you about 1,600 calories a day, the largest number has about 2,800 calories

13 How Much Should I Eat? grains5-10 ounces; some choices are: grains5-10 ounces; some choices are: * one roll, slice of bread, or small muffin * one roll, slice of bread, or small muffin * ½ cup of cooked rice or pasta, or about 1 * ½ cup of cooked rice or pasta, or about 1 cup (1 oz.) of ready-to-eat cereal cup (1 oz.) of ready-to-eat cereal vegetables2 to 3 ½ cups with a variety of colors and types of vegetables vegetables2 to 3 ½ cups with a variety of colors and types of vegetables fruits1 ½ to 2 ½ cups fruits1 ½ to 2 ½ cups

14 How Much Should I Eat? milk, yogurt, and cheese3 cups of milk: milk, yogurt, and cheese3 cups of milk: * 1 cup of yogurt equals one cup of milk * 1 cup of yogurt equals one cup of milk * 1 ½ to 2 ounces of cheese equals one cup of milk * 1 ½ to 2 ounces of cheese equals one cup of milk * 1 cup of cottage cheese equals ½ cup of milk * 1 cup of cottage cheese equals ½ cup of milk meat, poultry, fish, dry beans, eggs, and nuts5 to 7 ounces of lean meat, poultry, or fish: meat, poultry, fish, dry beans, eggs, and nuts5 to 7 ounces of lean meat, poultry, or fish: * ¼ cup of cooked beans or tofu, 1 egg, ½ ounce of * ¼ cup of cooked beans or tofu, 1 egg, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter nuts or seeds, or 1 tablespoon of peanut butter each can count as one ounce of meat each can count as one ounce of meat

15 How Much Should I Eat? some other tips: some other tips: * each day eat only small amounts of fats, oils, * each day eat only small amounts of fats, oils, and sweets and sweets * when eating foods from the grains group, try * when eating foods from the grains group, try to include at least 3 ounces from whole to include at least 3 ounces from whole grains grains * sometimes manufacturers put more than one * sometimes manufacturers put more than one serving in a package or bottle serving in a package or bottle

16 Do I Need to Drink Water? not just water not just water you need to drink plenty of liquids like water, juice, milk, and soup you need to drink plenty of liquids like water, juice, milk, and soup you have to replace the fluids you lose every day you have to replace the fluids you lose every day but check with your doctor if he or she has told you to limit how much you drink but check with your doctor if he or she has told you to limit how much you drink

17 Do I Need to Drink Water? dont wait until you feel thirsty to start drinking dont wait until you feel thirsty to start drinking with age you may lose some of your sense of thirst with age you may lose some of your sense of thirst in addition, medicine can sometimes cause you to lose fluids in addition, medicine can sometimes cause you to lose fluids if you are drinking enough, your urine will be pale yellow if you are drinking enough, your urine will be pale yellow if it is a bright or dark yellow, you need to drink more liquids if it is a bright or dark yellow, you need to drink more liquids

18 What About Fiber? dietary fiber is found in foods that come from plantsfruits, vegetables, beans, nuts, seeds, brown rice, and whole grains dietary fiber is found in foods that come from plantsfruits, vegetables, beans, nuts, seeds, brown rice, and whole grains it is the part of plant foods that your body cannot digest it is the part of plant foods that your body cannot digest eating more fiber might help you avoid intestinal problems like constipation, diverticulosis, and diverticulitis eating more fiber might help you avoid intestinal problems like constipation, diverticulosis, and diverticulitis it might also lower cholesterol and blood sugar and help you have regular bowel movements it might also lower cholesterol and blood sugar and help you have regular bowel movements

19 What About Fiber? if you are not used to eating a lot of fiber, add more fiber to your diet slowly to avoid stomach problems if you are not used to eating a lot of fiber, add more fiber to your diet slowly to avoid stomach problems the best source of this fiber is food, rather than dietary supplements the best source of this fiber is food, rather than dietary supplements

20 What About Fiber? when adding fiber, remember: when adding fiber, remember: * eat cooked dry beans, peas, and lentils often * eat cooked dry beans, peas, and lentils often * leave skins on your fruit and vegetables if * leave skins on your fruit and vegetables if possible possible * choose whole fruit over fruit juice * choose whole fruit over fruit juice * eat whole-grain breads and cereals * eat whole-grain breads and cereals * drink lots of fluids to help the fiber move * drink lots of fluids to help the fiber move through your intestines through your intestines

21 Should I Cut Back on Salt? salt is the most common way people get sodium salt is the most common way people get sodium sodium is naturally present in most foods, and salt is added to many canned and prepared foods sodium is naturally present in most foods, and salt is added to many canned and prepared foods the body uses sodium to keep the blood, muscles, and nerves healthy the body uses sodium to keep the blood, muscles, and nerves healthy too much is not good, and it can make your blood pressure go up too much is not good, and it can make your blood pressure go up

22 Should I Cut Back on Salt? most people eat a lot more sodium than they need most people eat a lot more sodium than they need if you are over age 50, aim for 1500 mg of sodiumabout 2/3 of a teaspoon of table salt if you are over age 50, aim for 1500 mg of sodiumabout 2/3 of a teaspoon of table salt that includes all the sodium you get in your food and drink, not just what you add when cooking or eating that includes all the sodium you get in your food and drink, not just what you add when cooking or eating if your doctor tells you to use less salt, cut back on salty snacks and processed foods if your doctor tells you to use less salt, cut back on salty snacks and processed foods

23 Should I Cut Back on Salt? try adding spices, herbs, and lemon juice to add flavor to your food try adding spices, herbs, and lemon juice to add flavor to your food also make sure your diet is rich in foods containing potassium also make sure your diet is rich in foods containing potassium that will help counter the effects of salt on your blood pressure that will help counter the effects of salt on your blood pressure some foods that have a lot of potassium are leafy green vegetables, fruit from vines like tomatoes, bananas, and root vegetables like potatoes some foods that have a lot of potassium are leafy green vegetables, fruit from vines like tomatoes, bananas, and root vegetables like potatoes

24 What About Fat? fat in your diet gives you energy and certain vitamins fat in your diet gives you energy and certain vitamins but too much fat can be bad for your heart and blood vessels and can lead to heart disease but too much fat can be bad for your heart and blood vessels and can lead to heart disease fat is also high in calories fat is also high in calories

25 What About Fat? to lower the fat in your diet: to lower the fat in your diet: * choose lean cuts of meat, fish, or poultry (with the skin * choose lean cuts of meat, fish, or poultry (with the skin removed) removed) * trim off any extra fat before cooking * trim off any extra fat before cooking * use low-fat dairy products and salad dressings * use low-fat dairy products and salad dressings * use non-stick pots and pans, and cook without added fat * use non-stick pots and pans, and cook without added fat * if you do use fat, use either an unsaturated vegetable oil * if you do use fat, use either an unsaturated vegetable oil or a nonfat cooking spray or a nonfat cooking spray * broil, roast, bake, stir-fry, steam, microwave, or boil * broil, roast, bake, stir-fry, steam, microwave, or boil foods; avoid frying them foods; avoid frying them * season your foods with lemon juice, herbs, or spices, * season your foods with lemon juice, herbs, or spices, instead of butter instead of butter

26 How Can I Make Shopping Easier? plan your meals in advance plan your meals in advance check your supply of staples like flour, sugar, rice, and cereal check your supply of staples like flour, sugar, rice, and cereal make a list of what you need make a list of what you need keep some canned or frozen foods on hand keep some canned or frozen foods on hand these are handy when you do not feel like cooking or cannot go out these are handy when you do not feel like cooking or cannot go out powdered nonfat dry milk, canned evaporated milk, and ultra-pasteurized milk in a carton can be stored easily powdered nonfat dry milk, canned evaporated milk, and ultra-pasteurized milk in a carton can be stored easily

27 How Can I Make Shopping Easier? think about how much of a product you will use think about how much of a product you will use a large size may be cheaper per unit, but it is not a bargain if you end up throwing most of it away a large size may be cheaper per unit, but it is not a bargain if you end up throwing most of it away share large packages with a friend share large packages with a friend frozen vegetables sold in bags save money because you can use small amounts while keeping the rest frozen frozen vegetables sold in bags save money because you can use small amounts while keeping the rest frozen if a package of meat or fresh produce is too large, ask a store employee to repackage it in a smaller size if a package of meat or fresh produce is too large, ask a store employee to repackage it in a smaller size

28 Wont All This Food Cost a Lot? here are some ways to keep your food costs down: here are some ways to keep your food costs down: * plain (generic) labels, if available, or store brands are * plain (generic) labels, if available, or store brands are usually cheaper than name brands usually cheaper than name brands * plan your menu around items on sale * plan your menu around items on sale * prepare more of the foods you enjoy, and quickly refrigerate * prepare more of the foods you enjoy, and quickly refrigerate the leftovers to eat in a day or two the leftovers to eat in a day or two * divide leftovers into individual servings (write the contents * divide leftovers into individual servings (write the contents and date on each package, and freeze to use within a few and date on each package, and freeze to use within a few months) months) * share meal preparation and costs with a friend * share meal preparation and costs with a friend * plan a pot-luck dinner where everyone brings a prepared * plan a pot-luck dinner where everyone brings a prepared dish dish

29 Problems You Might Be Facing can't chew can't chew upset stomach upset stomach no appetite no appetite short on money short on money

30 Problem: Can't Chew What To Do: Try Other Foods Instead of:Try: Instead of:Try: - fresh fruit fruit juices and soft canned - fresh fruit fruit juices and soft canned fruits, such as applesauce, peaches, and fruits, such as applesauce, peaches, and pears pears - raw vegetables vegetable juices and creamed and mashed - raw vegetables vegetable juices and creamed and mashed cooked vegetables cooked vegetables - meat ground meat, eggs, milk, cheese, yogurt, - meat ground meat, eggs, milk, cheese, yogurt, and foods made with milk, such as pudding and foods made with milk, such as pudding and cream soups and cream soups - sliced bread cooked cereals, rice, bread pudding, and - sliced bread cooked cereals, rice, bread pudding, and soft cookies soft cookies

31 Problem: Upset Stomach What To Do: Try Other Foods Instead of: Try: Instead of: Try: - milk milk foods that may not - milk milk foods that may not bother you, such as cream bother you, such as cream soups, pudding, yogurt, and soups, pudding, yogurt, and cheese cheese - vegetables (cabbage vegetable juices and other vegetables, - vegetables (cabbage vegetable juices and other vegetables, or broccoli) such as green beans, carrots, and or broccoli) such as green beans, carrots, and potatoes potatoes - fresh fruit fruit juices and soft canned fruits - fresh fruit fruit juices and soft canned fruits

32 Problem: No Appetite What To Do: eat with family and friends eat with family and friends take part in group meal programs, offered through senior citizen programs take part in group meal programs, offered through senior citizen programs ask your doctor if your medicines could be causing appetite or taste problems (if so, ask about changing medicines) ask your doctor if your medicines could be causing appetite or taste problems (if so, ask about changing medicines) increase the flavor of food by adding spices and herbs increase the flavor of food by adding spices and herbs

33 Problem: Short On Money What To Do: buy low-cost food, such as dried beans and peas, rice, and pasta (or buy food that contain items, such as split pea soup, canned beans, and rice) buy low-cost food, such as dried beans and peas, rice, and pasta (or buy food that contain items, such as split pea soup, canned beans, and rice) use coupons for money off on foods you like use coupons for money off on foods you like buy foods on sale (also buy store-brand foods - they often cost less) buy foods on sale (also buy store-brand foods - they often cost less) find out if your local church or synagogue offers free or low-cost meals find out if your local church or synagogue offers free or low-cost meals take part in group meal programs, offered through local senior citizen programs (or have meals brought to your home) take part in group meal programs, offered through local senior citizen programs (or have meals brought to your home)

34 Physical Fitness

35 Find Your Balance Between Food and Physical Activity becoming a healthier you isn't just about eating healthyit's also about physical activity becoming a healthier you isn't just about eating healthyit's also about physical activity regular physical activity is important for your overall health and fitness regular physical activity is important for your overall health and fitness it also helps you control body weight by balancing the calories you take in as food with the calories you expend each day it also helps you control body weight by balancing the calories you take in as food with the calories you expend each day

36 research has conclusively demonstrated that vigorous physical activity, especially if it is recreational, has been linked to increased longevity

37 Physical Fitness the older you are, the more important it is that you exercise the older you are, the more important it is that you exercise even moderate exercise can reverse the effects of aging if you do it consistently even moderate exercise can reverse the effects of aging if you do it consistently it's not just about living longer but living better you'll be able to do more of the things you enjoy, with fewer aches and pains, even if you have arthritis it's not just about living longer but living better you'll be able to do more of the things you enjoy, with fewer aches and pains, even if you have arthritis

38 Benefits of Exercise in Older Adults Cardiovascular Cardiovascular - improves blood pressure - improves blood pressure - decreases risk of coronary artery disease - decreases risk of coronary artery disease Diabetes Mellitus, Type 2 Diabetes Mellitus, Type 2 - decreases incidence - decreases incidence - improves glycemic control - improves glycemic control - decreases hemoglobin A1C levels - decreases hemoglobin A1C levels - improves insulin sensitivity - improves insulin sensitivity Osteoporosis Osteoporosis - decreases bone density loss in postmenopausal women - decreases bone density loss in postmenopausal women - decreases hip and vertebral fractures - decreases hip and vertebral fractures - decreases risk of falling - decreases risk of falling

39 Benefits of Exercise in Older Adults Osteoarthritis Osteoarthritis - improves function - improves function - decreases pain - decreases pain Neuropsychologic Health Neuropsychologic Health - improves quality of sleep - improves quality of sleep - decreases rates of depression - decreases rates of depression - improves short-term memory - improves short-term memory Cancer Cancer - potential decrease in risk of colon, breast, prostate, rectum - potential decrease in risk of colon, breast, prostate, rectum - improves quality of life and decreases fatigue - improves quality of life and decreases fatigue

40 Exercising Today we will discuss the following topics: Is It Safe For Me To Exercise? Is It Safe For Me To Exercise? How Do I Get Started? How Do I Get Started? What Type of Exercise Should I Do? What Type of Exercise Should I Do? When Should I Call My Doctor? When Should I Call My Doctor? What Are Some Specific Exercises I Can Do? What Are Some Specific Exercises I Can Do?

41 Is It Safe For Me To Exercise? it is safe for most adults older than 65 years to exercise it is safe for most adults older than 65 years to exercise even patients with chronic illnesses such as heart disease, high blood pressure, diabetes, and arthritis, can exercise safely even patients with chronic illnesses such as heart disease, high blood pressure, diabetes, and arthritis, can exercise safely many of these conditions are improved with exercise many of these conditions are improved with exercise if you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor if you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor

42 How Do I Get Started? it is important to wear loose, comfortable clothing and well-fitting, sturdy shoes it is important to wear loose, comfortable clothing and well-fitting, sturdy shoes your shoes should have a good arch support, and an elevated and cushioned heel to absorb shock your shoes should have a good arch support, and an elevated and cushioned heel to absorb shock

43 How Do I Get Started? if you are not already active, you should begin slowly if you are not already active, you should begin slowly start with exercises that you are already comfortable doing start with exercises that you are already comfortable doing starting slowly makes it less likely that you will injure yourself starting slowly makes it less likely that you will injure yourself starting slowly also helps prevent soreness from "overdoing" it starting slowly also helps prevent soreness from "overdoing" it

44 How Do I Get Started? walking, for example, is an excellent activity to start with walking, for example, is an excellent activity to start with as you become used to exercising, or if you are already active, you can slowly increase the intensity of your exercise program as you become used to exercising, or if you are already active, you can slowly increase the intensity of your exercise program

45 What Type of Exercise Should I Do? you will want to do some type of aerobic activity for at least 30 minutes on most, and preferably, all days of the week you will want to do some type of aerobic activity for at least 30 minutes on most, and preferably, all days of the week examples are walking, swimming, and bicycling examples are walking, swimming, and bicycling you should also do resistance, or strength training two days per week you should also do resistance, or strength training two days per week

46 What Type of Exercise Should I Do? warm up for five minutes before each exercise session warm up for five minutes before each exercise session walking slowly and stretching are good warm-up activities walking slowly and stretching are good warm-up activities you should also cool down with more stretching for five minutes when you finish exercising you should also cool down with more stretching for five minutes when you finish exercising cool down longer in warmer weather cool down longer in warmer weather

47 What Type of Exercise Should I Do? exercise is only good for you if you are feeling well exercise is only good for you if you are feeling well wait to exercise until you feel better if you have a cold, flu, or other illness wait to exercise until you feel better if you have a cold, flu, or other illness if you miss exercise for more than two weeks, be sure to start slowly again if you miss exercise for more than two weeks, be sure to start slowly again

48 When Should I Call My Doctor? if your muscles or joints are sore the day after exercising, you may have done too much if your muscles or joints are sore the day after exercising, you may have done too much next time, exercise at a lower intensity next time, exercise at a lower intensity if the pain or discomfort persists, you should talk to your doctor if the pain or discomfort persists, you should talk to your doctor you should also talk to your doctor if you have any of the following symptoms while exercising: you should also talk to your doctor if you have any of the following symptoms while exercising: * chest pain or pressure * chest pain or pressure * trouble breathing or excessive shortness of breath * trouble breathing or excessive shortness of breath * light-headedness or dizziness * light-headedness or dizziness * difficulty with balance * difficulty with balance * nausea * nausea

49 What Are Some Specific Exercises I Can Do? wall push-ups wall push-ups chair squats chair squats biceps curl biceps curl shoulder shrugs shoulder shrugs ankle stability ankle stability shoulder strengthening shoulder strengthening

50 Wall Push-Ups place hands flat against the wall place hands flat against the wall slowly lower body to the wall slowly lower body to the wall push body away from wall to return to starting position push body away from wall to return to starting position if you have problems with balance, this may not be the best exercise for you if you have problems with balance, this may not be the best exercise for you

51 Chair Squats begin by sitting in the chair begin by sitting in the chair lean slightly forward and stand up from the chair lean slightly forward and stand up from the chair try not to favor one side or use your hands to help you try not to favor one side or use your hands to help you this is good for your glutes (buttocks) which will help with hip stability and leg strength this is good for your glutes (buttocks) which will help with hip stability and leg strength if you have problems with balance, this may not be the best exercise for you if you have problems with balance, this may not be the best exercise for you

52 Biceps Curl hold a weight in each hand with your arms at your sides hold a weight in each hand with your arms at your sides bending your arms at the elbows, lift the weights to your shoulders and then lower them to your sides bending your arms at the elbows, lift the weights to your shoulders and then lower them to your sides you can use nothing, small weights, or canned foods you can use nothing, small weights, or canned foods modification – sitting with dyna-band modification – sitting with dyna-band

53 Shoulder Shrugs hold a weight in each hand with your arms at your side hold a weight in each hand with your arms at your side shrug your shoulders up toward your ears and then lower them back down shrug your shoulders up toward your ears and then lower them back down you can use nothing, small weights, or canned foods you can use nothing, small weights, or canned foods

54 Ankle Stability stand in front of a table or chair stand in front of a table or chair place your hands on the table/chair for balance place your hands on the table/chair for balance raise yourself up on the tips of your toes raise yourself up on the tips of your toes remain on your toes for six seconds remain on your toes for six seconds slowly return to standing position slowly return to standing position repeat 10 times repeat 10 times can also do this on your heels can also do this on your heels this will help strengthen your calves this will help strengthen your calves

55 Ankle Stability sit on a chair with your legs off the ground sit on a chair with your legs off the ground write the entire alphabet in the air with one foot write the entire alphabet in the air with one foot repeat with the opposite foot repeat with the opposite foot this exercise will use all of the muscles of the ankle this exercise will use all of the muscles of the ankle if balance is an issue, this is a good exercise if balance is an issue, this is a good exercise

56 Shoulder Strengthening stand with your arms slightly behind you with both thumbs down stand with your arms slightly behind you with both thumbs down raise your arms up, pretending that you are emptying a can with each hand raise your arms up, pretending that you are emptying a can with each hand lower the arms slowly lower the arms slowly repeat 10 times repeat 10 times

57 Remember you are NEVER too old to start!!

58 Resources mprove_Muscle_Strength.htm mprove_Muscle_Strength.htm mprove_Muscle_Strength.htm mprove_Muscle_Strength.htm


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