Citizens Memorial Hospital | Vitality | Spring 2017

13 / 16

13
4 Take a hike...or a walk...or a bike ride. Just do something to get
your heart pumping. Staying active helps control weight, blood sugar,
blood pressure and cholesterol. It can also lower stress and raise energy
levels, and it can help you sleep better.
Start slowly if you haven’t been active in a while, and gradually
increase your activity level. The goal is to do at least two and a half hours
of moderate-intensity aerobic activity, like brisk walking, each week.
Supplement that with muscle-strengthening exercise two days a week.
If you have a chronic health condition, such as arthritis, diabetes
or heart disease, be sure to talk with your doctor before you
begin exercising.
Aging is something to
celebrate, and doing it in good
health is something to plan for.
Go to to learn
more about screening tests.
Sources: American Heart Association; Centers for
Disease Control and Prevention; Mental Health
America; National Institutes of Health
5 Tune in to your emotions.
Physical health is just one aspect
of wellness. Emotional health is
another. As you grow older, you may
experience isolation and depression.
Try to maintain ties to family and
friends and to do things you enjoy.
If you need help managing your
mood, speak with your doctor.
Sources: American Academy of Orthopaedic Surgeons; National Institutes of Health; National Osteoporosis Foundation
1,200
Milligrams (mg)
The amount of calcium a woman
51 or older should consume daily to
help keep bones strong. Men are also
at risk for osteoporosis. They need
1,000 mg of calcium a day from ages
51 to 70. After age 70, they need
1,200 mg daily. Low-fat dairy
products have calcium. It’s also
found in leafy green vegetables and
almonds.
30
Minutes
The minimum amount of
physical activity adults
should get each day to help
maintain a strong skeleton.
Start with weight-bearing
exercises, like walking or
playing tennis. Then add
strengthening exercises,
such as weightlifting.
600
International units (IU)
The amount of vitamin D
needed for healthy bones in
men and women ages 51 to
70. At age 71, that amount
jumps to 800 IU per day.
Salmon and tuna contain
vitamin D. So does vitamin
D-fortified low-fat milk.