Gila Regional Medical Center | Wellness Companion | Winter 2018

WELLNESS COMPANION w 5 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 gradu- ally 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. Call Gila Family Medicine at 575-534-0400 to schedule your annual physical. Sources: American Heart Association; Centers for Disease Control and Prevention; Mental Health America; National Institutes of Health 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 manag- ing your mood, speak with your doctor. Be seen—and screened. Regular doctor visits can be invaluable in your efforts to stay well. Now is when screening tests become particularly important. In fact, there are some tests, mam- mograms, for example, that may have been best to start years ago. However, if you haven’t been vigilant about screenings, it’s not too late. Work with your doctor to tailor a screening plan that’s best for you. 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. 5 4 3