Capabilities of ‘vintage old’ cited in Nutrition Month

By Julie G. Fianza

BAGUIO CITY – Individuals 80 years and above or those classified as “vintage old;” are capable of performing simple daily exercises and activities as to their capabilities, it was noted during the media Kapihan last Thursday.

The Kapihan was done after the joint regional and city launching program of the Nutrition month and “10,000 steps for 100 years-Lakad sa Kalusugan, Tungo sa Kaunlaran, Gawin natin ‘to,”at the Baguio Athletic Bowl, coordinated by the City Health Services Office and National Nutrition Council (NNC)-CAR.

Present during the Kapihan were Regional Nutrition Program Coordinator Rita Papey, Saint Louis University (SLU) Associate Dean, School of Teacher Education and Liberal Arts Teresita Ignacio, Department of Health Nutritionist-Dietician Candice Salingbay, Lifestyle and Obesity Medicine Specialist Physician Jan Paolo Dipasupil, Department of Education ND Michelle Andaya and HR specialist Rex Bate of the Civil Service Commission (CSC).

                Individuals 80 years old and above may accumulate at least 30 minutes of daily physical activity of assisted walking and stair climbing, folding clothes, dusting furniture, sweeping inside the house, 20 minutes of light exercise at least thrice a week and mild calisthenics at least 10 to 15 minutes on non-consecutive days. Slow dancing and mild aquatic, all assisted, may be done by octogenarians, it was known.

Those 70-79 years or middle old could walk actively, do mild, easy household task and light gardening, light intensity or leisurely walk around the neighborhood, and assisted activities such as stationary biking, calisthenics or swimming for 30 minutes three times weekly. Active and apparently healthy people with no risk factors could do moderate aerobic activity, social dancing and swimming on non-consecutive days three times a week.

Young olds or those at the 60 to 69 yr-old bracket may accumulate at least 30 min physical activity of any or a combination of active walking, stair climbing, household and yard chores. Dancing, biking, calisthenics, swimming, rowing may be done continuously for a minimum of 30 minutes or longer. Gentle stretches may be done. Employed individuals at this age should have opportunities to be active at work with two-minute physical activities such as walking, stair climbing, stretching for every hour of sitting is highly encouraged.

Older adults, 46 to 59 years old and those 21 to 45 years of age may accumulate at least 30 to 60 minutes physical activity. Active people with no risk factors may go through rigorous intensity aerobic activities. A doctor’s advice however should be sought.

Children without medical risks should undergo at least 60 minutes daily of active daily tasks in the home with exercise, dance or sports and high impact play should also be incorporated in the daily activities. Considered as high impact play are indigenous sports such as luksong tinik,patintero, tumbang preso, agawang base, with walking, stair climbing, and playground activities are recommended.

These guidelines were developed by the Department of Health (DOH) and recommended by experts in 2010

Accordingly, physical activity is the bodily movement introduced by skeletal muscles that require energy expenditure while exercise is planned, structured, repetitive and purposive to improve or maintain one or more components of physical fitness.

Physical activity is beneficial as it prevents or delays non-communicable disease, weight loss or maintenance, muscle and bone strength, improved mental health, better sleep, and promotes over-all well-being. Sports can help reduce infant, child and maternal mortality, and improve post-natal recovery for mothers, it was pointed out by authorities.

Physical inactivity increases the risk of adverse health conditions such as heart disease, type 2 diabetes, breast and colon cancers, can add to feelings of anxiety and depression and is linked to shortened life expectancy.

Hindrances to physical activities which can be properly addressed are lack of time, inconvenience, no motivation, boredom, fear of cost, lack of confidence, fear of injury, lack of support from family or friends, lack of commitment. Environmental hindrances include: inaccessibility of parks, sidewalks, or exercise facilities, lack of unsuitable programs, crime or violence, pollution and lack of community spirit.

Said latest data is from the Food and Nutrition Research Institute-Department of Science and Technology (FNRI-DOST).

The theme for this year’s celebration is “Kumain ng Wasto at Maging Aktibo, Push Natin ‘to!