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Middle Age

Diet and exercise of the middle aged adult.
by

Elizabeth Valdez

on 26 April 2010

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Transcript of Middle Age

Middle Age By Mikaila and Jazmin Period of aging before old age but after young adulthood. Ages between 35 and 60 Time of aging Loss of skin elasticity Hair turns gray Physical Fitness: increase in body fat
less aerobic activity
decrease in maximal heart rate
decrease in strength and flexibility
fertility declines Women go through menopause. Time when the ovaries permanently cease to function. Resources:
http://en.wikipedia.org/wiki/Middle_age
http://www.weightlossforall.com/healthy-foods-diet-menus.htm
http://www.livestrong.com
http://www.healthinsite.gov.au/topics/Middle_Age
http://www.health.gov.au/internet/abhi/publishing.nsf/Content/dietary-guidelines-lp
http://www.positivehealthsteps.com/calories/daily-required.shtml
http://www.mydr.com.au/sports-fitness/osteoporosis-prevention-exercises
http://kidshealth.org/parent/emotions/behavior/compulsive_exercise.html#
http://www.nof.org/prevention/exercise.htm Menu For One Day Breakfast: One boiled egg - 90 calories

One slice wholegrain toast with 25g cheese - 205 calories

One Banana (sliced) - 107 calories

Half Cantaloupe melon - 97 calories

Handful of strawberries - 60 calories

Lunch: Ham & Mushroom Tagliatelle - 650 TOTAL calories for this dish

with 50 grams egg Tagliatelle, half onion, French beans, 80g mushrooms, 50g ham, low-fat yogurt, little oil & garlic

Snack: Method:
Cook Tagliatelle separately. Stir-fry sliced onion and garlic (1 tsp) in a little oil. Stir in 100g steamed French beans, mushrooms and herbs. Mix in pasta and cooked ham. Heat, stir in 100ml low-fat Greek yogurt.
Small handful of dried fruit and nuts/seeds & almonds - 200 cals

Fruit juice - 80 cals
Dinner: Fresh Tuna steak (grilled) - 180 cals

4 small new potatoes with skins - 150 Calories

Steamed Vegetables (broccoli, cabbage, carrots) - 110 cals

Total Caloic Intake - 1929 Common Health Problems: Arthritis
Heart Disease
Macular Degeneration
Diabetes
Cardiovasuclar Diseases
Overweight
Stroke
Vascular Disease
Cancer
Asthma
Depression
Osteoporosis At least two servings of fruit and five servings of vegetables every day is essential for middle aged adults. Drink lots of water! Daily Caloric Intake Weight
45 kg - 100 lbs
50 kg - 110 lbs
55 kg - 121 lbs
60 kg - 132 lbs
65 kg - 143 lbs
70 kg - 154 lbs
75 kg - 165 lbs
(and above) Women: Calories
1570
1660
1760
1860
1960
2050
2150 Men: Weight
60 kg - 132 lbs
65 kg - 143 lbs
70 kg - 154 lbs
75 kg - 165 lbs
80 kg - 176 lbs
85 kg - 187 lbs
90 kg - 198 lbs
(and above) Calories
2300
2400
2480
2560
2670
2760
3000 Osteoporosis is a condition resulting from the loss of bone mineral causing bones to become weak and brittle. The chances of fractures increases. Prevention? Include lots of calcium in diet Lifting weights How? Maintains bone mass and reduces loss bone. Excessive Exercising Damage to tendons, ligaments, cartilage, bones, and joints
Amenorrhea
Increase risk of osteoporosis 10 million people have osteoporosis and 34 million more have low bone mass in the U.S. Physical activities 1 hour a day Dancing
High-impact aerobics
Hiking
Jogging/running
Jumping Rope
Stair climbing
Tennis Elliptical training machines
Low impact aerobics
Stair-step machines
Walking (treadmill/outside) Functional movements, such as standing and rising up on your toes
Lifting weights
Using elastic exercise bands
Using weight machines
Lifting your own body weight
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