1. THE WONDER DRUG…. helps weight management lowers blood pressure lowers high cholesterol helps manage diabetes helps prevent osteoporosis reduces risk of heart attack and stroke helps prevent falls helps manage stress and depression

2. MUSCLE MAINTENANCE Keeping active for good health

3. AGING AND YOUR BODY Almost 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.

4. AGING AND YOUR MUSCLES Any of the above conditions can affect the proper functioning of muscles. Muscles may become tight or weak Posture may change in response to pain Balance is affected by muscle weakness Sarcopaenia - age related loss of muscle mass Many muscle changes can be reversed with appropriate exercise

5. HOW MUCH EXERCISE Aim for at least 30 minutes moderate activity each day Can start with smaller blocks of activity Variety

6. TYPES OF EXERCISE Flexibility – range of movement all joints Balance Aerobic exercise General strengthening Weight training

7. WHAT TO DO Talk to your doctor Walking Swimming Golf, bowls, tennis Exercise groups Yoga, Tai Chi, Pilates

8. HOW TO FIT EXERCISE INTO YOUR DAY Posture Core muscles Pelvic floor Kitchen exercises TV exercises Daily routines

9. EXCUSES Too tired Other health issues Can’t afford it Too old No transport Too busy Hard to stay motivated

10. HEALTHY EATING Eat a wide variety of food from 5 food groups Include protein from meat, fish, eggs, soy, nuts, legumes Eat 3 regular meals Include foods high in calcium Drink adequate water Limit alcohol intake Vitamin D

11. EQUIPMENT Appropriate footwear Walking sticks Walking frames Seating