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Growing Stronger Training Program

Are you ever too old to exercise?

Strength and balance exercises

Stretching and flexibility exercises

Walking techniques to keep up the pace

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Tips on nutrition and healthy eating when you are ill

Seniors

The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet promotes healthy eating to lower your blood pressure. The diet could lower your blood pressure by a few points in just two weeks and more over time.  It emphasizes:

• portion size
• eating a variety of foods
• getting the right amount of nutrients

The DASH diet provides other health benefits too, such as protection against osteoporosis, cancer, heart disease, stroke and diabetes. Learn more about the DASH diet! 

Physical Activity Tip of the Month: Older Adults

Regular physical activity is one of the most important things an older adult can do for their health. It can help to prevent many health problems that come with age and helps your muscles grow stronger. Not being physically active is bad for you. Some physical activity is better than none at all. The more you do the more benefits you reap. If you’re 65 years of age or older, are generally fit and have no limiting health conditions, you are encouraged to be exercising.

• Link of interest: How much physical activity do older adults need?

Small Steps Change of the Month

Fat sensible tip for choosing food when eating out: instead of a cream based soup, ask for broth-based soups with lots of vegetables.

MyPyramid.gov great for seniors
USDA's new food guidance, MyPyramid.gov, is especially good for seniors as it allows you to tailor your own pyramid based on your age, sex, and activity level. Modified MyPyramid for older adults

Lean meats: 10 tips for low-fat cooking (Mayo Clinic)

Whole grains: hearty options for a healthy diet (Mayo Clinic)

Omega-3 in fish: how eating fish helps your heart (Mayo Clinic) - information on how omega-3 fatty acids found in some fish are good for your heart.

Trans fat: avoid this cholesterol double whammy (Mayo Clinic)

Aquatic exercise how to's - a short video on exercising in the water for any age.