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Zoom Tutorials

• Zoom Tutorial
  • Video https://www.youtube.com/watch?v=bzXhxejHG_s
  • Document https://seniorplanet.org/wp-content/uploads/2020/03/Zoom.pdf

HOW DO DIET AND EXERCISE AFFECT BONES AND MUSCLES?

As we get older, we lose bone strength and muscle mass. Here are some ways to keep bones and muscles strong:

1. Eat enough protein.
2. Include calcium in your diet. The recommendation is that you get 1200 mg calcium a day, either through your diet or supplements or both.
3. Include Vitamin D in your diet. You need 800 to 2000 IU vitamin D from your diet, supplements or both. Dietary sources of vitamin D include fortified milk and fish (salmon, mackerel, herring).
4. Do weight-bearing activities like walking or lifting.
5. Do exercises that help build muscles.

Learn more about active living:

Active Living Coalition for Older Adults: www.alcoa.ca/

Canadian Physical Activity Guidelines for Older Adults – 65 Years & Older:
www.esep.ca/guidelines/

Canadian Centre for Activity and Aging: www.uwo.ca/

Osteoporosis Canada: www.osteoporosis.ca/

HEALTHY EATING AS WE AGE

As we get older, we need fewer calories, but our need for nutrients remains the same and even increases in some cases. This makes meal planning important. Here are some tips on eating well:

1. Eat balanced meals from the four food groups, every day
2. Eat less sugar
3. Eat less fat and salt
4. Choose whole grain and fresh fruit and vegetables

Learn more about healthy eating:

Eating Well with Canada’s Food Guide: www.healthcanada.gc.ca/
Or call: 1-866-225-0709

Dietitians of Canada: www.Dietitions.ca/

Active Living Coalition For Older Adults: www.alcoa.ca/