Thirst
quenchers
Drinking water
can help you stay
hydrated. But so can
eating these foods,
which have a large
percentage of water.
LETTUCE
96%
WATERMELON
91%
GRAPEFRUIT
90%
BROCCOLI
89%
Coffey infographic with
information from the Academy
of Nutrition and Dietetics
•
Keeping knees flexed when using the
wheelbarrow or moving planters.
•
Exhaling as you lift a heavy
load and inhaling as you set it
down.
•
Keeping stomach muscles taut
to protect alignment of the back.
•
Avoiding twisting your back
while shoveling. Instead, lift
your lead foot and point it in
the right direction, turning
your body.
Victory garden
To harvest the best health benefits,
plan on gardening three times a week
for 30 to 60 minutes each time. That
will help you meet—or even exceed—
the recommended goal of being active
at least 2½ hours each week. Adults
who are that active lower their risk
of diabetes, heart disease, depression,
stroke and certain cancers, according
to the Centers for Disease Control and
Prevention.
Your body needs exercise at every stage of life
How many times have you heard it?
Exercise is good for you. And it’s easy
to see how that’s true for people who
are young, strong and in shape.
But what about exercise for older
folks? Won’t physical activity do more
harm than good, especially if you
have ongoing health problems?
Actually, no. Experts say regular,
appropriate activity is one of the
best ways to maintain or regain your
health as you age.
That’s true even if you have a
chronic health condition, haven’t ex-
ercised in years, or have trouble with
everyday activities like walking or
climbing stairs.
How exercise helps
There are all kinds of benefits to be-
ing active. According to the National
Institute on Aging and others, exercise
can:
•
Keep muscles strong or help them
get stronger.
•
Make falls less likely.
•
Boost energy levels and overall
mood.
•
Help prevent or delay some health
issues, such as heart disease,
diabetes, osteoporosis and some
types of cancer.
•
Speed recovery from serious ill-
nesses, such as heart attack or stroke.
•
Make everyday tasks easier and help
preserve your independence.
How much is enough?
According to the Centers for Disease
Control and Prevention, most people
should try to get about 150 minutes
a week of moderate-intensity aerobic
exercise. That can include activities
like brisk walking, riding a bike, swim-
ming, or working in or around the
house.
It’s also important to build strength,
balance and flexibility. Your doctor
can help you set appropriate goals
in these fitness areas and point you
to exercises that will work best for
you.
In fact, while moderate activity is
safe for most people, it’s a good idea
to talk to your doctor before you start
exercising if you have a health condi-
tion such as heart disease, arthritis or
diabetes. Your doctor can advise you
about the types and amounts of activ-
ity that are right for you.
To harvest the best health benefits, plan
on gardening three times a week for 30 to
60 minutes each time. That will help you
meet the recommended weekly exercise goal.
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