In old age, the metabolism of your body is disturbed; immunity decrease and disease seem to attack simultaneously. A person is considered old at sixty or above when her activity becomes slow and the way of life becomes sedentary. Many older women question the benefits of strength training but a lot of research has proven the vast physiological and psychological benefits of weight training exercises when added into a general healthy fit lifestyle. Since the energy requirements are low in old age reduction in calories is recommended.
The quantity of food taken at a time should be decreased because the capacity to digest and tolerate meals decrease. This is because the senses of smell and taste are less active and there is less secretion of gastric juices. Extra calcium is very necessary especially for post – menopausal women. Due to hormonal changes there is continuous loss of bone calcium and bone demineralization is much faster than the bone mineralization process. Hence bones are more prone to fractures. Hipbone fracture is very common in elderly females who may slip while bathing. Most vitamin requirements are not affected by ageing, except in case of Thiamin, Riboflavin and Niacin. As per the decrease in energy requirements there is a decrease in the required amounts of intake. Constipation is a common problem among the elderly due to reduced muscle tone of the gastrointestinal tract. Soft low fiber diet and insufficient fluid intake also influence this.
Dietary fiber is beneficial in various conditions associated with ageing such as constipation, diabetes and heart disease. Inability to chew due to ill-fitted dentures or absence of teeth is one of the major problems. The diet should be soft and spongy so that it does not hurt the gums. Fluid diet like milk products, custard, boiled eggs, vegetables, grated salad, and soft fruit like banana and oranges should be preferred. Strength training helps older women to increase the range of movement, increase lean muscle, strengthen bones, muscles, tendons, ligaments, improves your ability to do every day, improves health, helps prevent accidents, injuries, and sickness, and speeds rehabilitation.