Nutrition and Exercise

Exciting News!!

Medical experts have now proven that any regular physical activity is good for you. Make it part of your day. Exercise benefits all people as it promotes appetite, so nutritional requirements are easier to attain. The most important health message for everyone is to stay active.

In our society there is a trend towards declining physical activity with disability which is associated with a diminishing mass of active tissue (lean muscle mass). This results in a fall in basal metabolism. A reduced basal metabolic rate (BMR) along with unchanged food intake will eventually lead to weight gain which may exacerbate cardiovascular disease, obesity, diabetes and arthritis.

Aim for half an hour of moderate exercise at least three or four times per week.

Physical Activity

• Fights high blood pressure
• Helps lower blood pressure
• Helps fight depression/anxiety
• Improves moods
• Helps relieve depression
• Increases feelings of wellbeing
• You will feel better and have more energy

Special Olympics provides opportunities for adults with an intellectual disability to get fit, learn different sports, compete, and make new friends.

They learn to be athletes and feel proud at how well they do. They get to travel and make new friends.

Special Olympics is also changing. It is doing more now to help adults with an intellectual disability join in with other community sports and physical activities.

What Is A Green Prescription?

A Green Prescription is not a substitute for medications. It is your doctor's written advice to be active, improve your health and feel better at the same time.

HOW YOUR GREEN PRESCRIPTION CAN HELP

Your doctor may think that you will benefit from a Green Prescription. It's up to you to take the next step towards being active. Call the free help line (0800 ACTIVE) for ways to get started.

See your doctor if you are unsure about how active to be or if you experience any unexplained pain, dizziness or shortage of breath during activity.

• Sport Fitness Exercise

Eat a variety of foods from each of the major food groups every day.

• Vegetables and fruits
• Breads and cereal foods
• Milk and dairy products, especially the low fat varieties
• Lean meats, fish, eggs, nuts or pulses
• Prepare meals with minimal added fat (especially saturated fat) and salt

Choose pre-prepared foods, drinks and snacks that are low in fat (especially saturated fat), salt and sugar.

Maintain a healthy body weight by regular physical activity at the level you are able and healthy eating.

Drink plenty of liquid each day. If drinking alcohol, do so in moderation.

Bowels and Bladder need Fibre and Fluids

Increased consumption of dietary fibre (from a variety of sources) and fluids helps with problems of constipation, haemorrhoids, diverticulosis and would improve blood lipid and blood glucose profiles.

Nutrition and Bone Health

Habitual high dietary intakes of calcium throughout life will prevent the development of osteoporosis by increasing adult peak bone mass.  A reduction in salt intake - not adding salt at the table or in cooking and avoiding highly processed foods, will lower calcium requirements by one third.  Exposure to outside sunlight is the main source of Vitamin D:  ultraviolet radiation cannot pass through glass.

Diet and Chronic Disease

Diet and exercise will help prevent or alleviate some of the risk or symptoms associated with chronic diseases.  High blood pressure in elderly people is more likely to benefit from a reduction of salt. This can be achieved by not adding salt at the table or in cooking and avoiding highly processed food or choosing low salt varieties.