Exercise recommendations |
Walking | Helps with aerobic conditioning and mood | 30–60 min, 3–5 times/week |
Stretching | Helps with flexibility and range of motion | 10–15 min, 2 times/week |
Flowing movements | Helps with flexibility, range of motion, balance and stress | 10–15 min, 2 times/week |
Working out in water | Helps with flexibility, range of motion, aerobic conditioning and strength | 30–60 min, 3–5 times/week |
Cycling | Improves range of motion, aerobic conditioning, endurance and leg strength | 30–60 min, 3–5 times/week |
Strength training | Helps with strength and aerobic condition | 8–12 repetitions for 2–3 sets, 2–3 times/week |
Hand exercises | Improves range of motion and flexibility | |
Dietary recommendations—Mediterranean diet |
High intake | Fruit; vegetables; legumes; nuts; unrefined whole grains (whole wheat, rice, oats, corn, barley, rye); unsaturated fats (olive oil, canola/rapeseed oil) |
Moderate intake | Lean meats; fish; wine |
Low-to-moderate intake | Dairy products |
Low intake | Red meat; processed foods; saturated fat |