Elderly people do not have the stamina, strength, or suppleness of younger people, so an ideal exercise regimen for them consists of activities that maintain or slowly build up all of these physical attributes.

Exercising when you are older

Learn about diet, exercise, stress management, and more to manage hypertension

Seven ways to live better with hypertension

Studies from different parts of the world have established that lifestyle modification with physical activity and/or healthy diet can delay or prevent the onset of type 2 diabetes

How to prevent type 2 diabetes?

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<div class="title">
<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">1 pumpkin</li>
<li class="col">1 L mineral water</li>
<li class="col">1 tbsp thyme</li>
<li class="col">200 g ricotta</li>
<li class="col">300 g canned tuna</li>
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<h2>Instructions:</h2>
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<ul>
<li class="instructions">Peel the pumpkin and cut into small cubes.</li>
<li class="instructions">Put in a pan and cover with mineral water. Heat. Once the water has evaporated, add more to cover the pumpkin. Repeat until a pur&eacute;e is obtained.</li>
<li class="instructions">Away from the heat, add the ricotta and thyme.</li>
<li class="instructions">Add the drained tuna.</li>
</ul>
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<table role="table" border="0" align="center">
<tbody>
<tr>
<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<tr>
<td>240.2 Kcal</td>
<td>12.2 g</td>
<td>4.0 g</td>
<td>15.2 g</td>
<td>10.2 g</td>
<td>0.3 g</td>
<td>2.6 g</td>
<td>184.5 g</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">With this method of cooking by reduction there is no need to use any fat, and most of the vitamin and mineral content is preserved.</div>
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Pumpkin puree with tuna

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<h2>Ingredients:</h2>
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<div class="col">Sauce:<br /><span class="bullet">&bull;</span>&nbsp;300 ml low-fat liquid cream<br /><span class="bullet">&bull;</span>&nbsp;60 g anchovy fillets<br /><span class="bullet">&bull;</span>&nbsp;5 cloves of garlic<br /><span class="bullet">&bull;</span>&nbsp;2 tablespoon olive oil<br /><span class="bullet">&bull;</span>&nbsp;Pepper</div>
<div class="col">Trim:<br /><span class="bullet">&bull;</span>&nbsp;200 g carrots<br /><span class="bullet">&bull;</span>&nbsp;200 g cauliflower<br /><span class="bullet">&bull;</span>&nbsp;100 g celery stalk<br /><span class="bullet">&bull;</span>&nbsp;200 g red, green, orange peppers<br /><span class="bullet">&bull;</span>&nbsp;200 g sweet potato<br /><span class="bullet">&bull;</span>&nbsp;200 g broccoli<br /><span class="bullet">&bull;</span>&nbsp;200 g potato<br /><span class="bullet">&bull;</span>&nbsp;200 g squash<br /><span class="bullet">&bull;</span>&nbsp;50 g bread<br /><span class="bullet">&bull;</span>&nbsp;Salt</div>
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<h2>Instructions:</h2>
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<div class="instructions">For the sauce:<br /><span class="bullet">&bull;</span>&nbsp;Mix the garlic together with the anchovy fillets and add olive oil to make mixing easier until the dough is smooth and homogeneous.<br /><span class="bullet">&bull;</span>&nbsp;Put in a saucepan over medium heat and continue cooking for 3 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Stir the cream into the dough, then continue cooking over low heat, stirring regularly for 30 minutes. Book.<br /><br />Preparation of the filling:<br /><span class="bullet">&bull;</span>&nbsp;Wash, peel and cut carrots, celery, pepper into sticks.<br /><span class="bullet">&bull;</span>&nbsp;Wash and prepare cauliflower and broccoli in small bouquets about the size of a bite.<br /><span class="bullet">&bull;</span>&nbsp;Wash, peel and cut the sweet potatoes, potatoes and squash into large cubes and cook them for a few minutes in boiling salted water, making sure they remain firm.<br /><span class="bullet">&bull;</span>&nbsp;Toast thin slices of bread.<br /><span class="bullet">&bull;</span>&nbsp;Taste the vegetables by dipping them in the sauce. Serve with bread.</div>
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<table dir="ltr" border="1" cellspacing="0" cellpadding="0"><colgroup><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /></colgroup>
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<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Energy<br />(Kcal)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Proteins (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Carbohydrates (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sugars (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Lipids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fatty acids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Omega 3 (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Omega<br />3 (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Fibers (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
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<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:367.25124999999997}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">367,3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:12.39175}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">12,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:32.909375000000004}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">32,9</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:13.0558}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">13,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:18.0313625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">18,0</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:8.531375000000002}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">8,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.43049924999999994}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">0,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:8.782375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">8,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:286.6005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0&quot;,&quot;3&quot;:1}">287</td>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">This vegetable fondue has the advantage of providing vitamins and minerals. Some of the cream can be replaced by a tasty broth to limit the fat content of the recipe.</div>
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Bagna Cauda

Main dish

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span>&nbsp;200g rump steak<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon soy sauce<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon powdered sugar<br /><span class="bullet">&bull;</span>&nbsp;2 cloves of garlic<br /><span class="bullet">&bull;</span>&nbsp;20g fresh ginger<br /><span class="bullet">&bull;</span>&nbsp;150g basmati rice<br /><span class="bullet">&bull;</span>&nbsp;30cl water<br /><span class="bullet">&bull;</span>&nbsp;2 large carrots<br /><span class="bullet">&bull;</span>&nbsp;100g soya sprouts<br /><span class="bullet">&bull;</span>&nbsp;100g spinach shoots</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;100g green beans<br /><span class="bullet">&bull;</span>&nbsp;1 large onion<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon olive oil<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil<br /><span class="bullet">&bull;</span>&nbsp;10g white sesame seeds<br /><span class="bullet">&bull;</span>&nbsp;4 eggs<br /><br />For the sauce:<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon chili pepper sauce</div>
<h2>Instructions:</h2>
</div>
<div class="instructions">Cook the rice in boiling salted water.<br /><span class="bullet">&bull;</span>&nbsp;Slice the beef into thin strips.<br /><span class="bullet">&bull;</span>&nbsp;Chop the ginger and garlic.<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix the sugar, soy sauce, ginger, garlic and sesame oil.<br /><span class="bullet">&bull;</span>&nbsp;Add the meat and marinate for 30 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Fry the spinach in a frying pan and drain if necessary.<br /><span class="bullet">&bull;</span>&nbsp;Cook the soy sprouts for 3 minutes in boiling salted water.<br /><span class="bullet">&bull;</span>&nbsp;Cook the beans in boiling water for about 8 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Season these vegetables separately with a little sesame oil, salt, pepper, and half of the sesame seeds.<br /><span class="bullet">&bull;</span>&nbsp;Peel and slice the carrots into julienne strips. Brown them in a frying pan.<br /><span class="bullet">&bull;</span>&nbsp;Peel and slice the onion.<br /><span class="bullet">&bull;</span>&nbsp;In a frying pan, brown the beef in olive oil with its marinade and onion.<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix together the sesame oil and chili sauce.<br /><span class="bullet">&bull;</span>&nbsp;Divide the rice into 4 bowls, place the vegetables on top, then the meat and finally the raw egg in the center. Sprinkle with the rest of the sesame seeds and add a teaspoon of sauce.</div>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
</tr>
<tr>
<td>462.5 Kcal</td>
<td>41.7 g</td>
<td>8.8 g</td>
<td>18.0 g</td>
<td>3.8 g</td>
<td>0.2 g</td>
<td>6.1 g</td>
<td>349.2 g</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">These gourmet dishes are complete and balanced. They can be used with different meats or fish but also with other vegetables: peas, cabbage, eggplants, mushrooms, etc.</div>
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Korean BibimBap

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span> 4 Duck legs<br /><span class="bullet">&bull;</span> 400g sweet potatoes<br /><span class="bullet">&bull;</span> 10 dates - dried and pitted<br /><span class="bullet">&bull;</span>&nbsp;4 slices of ginger<br /><span class="bullet">&bull;</span> 2 chives<br /><span class="bullet">&bull;</span> 100ml rice wine<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoons soy sauce<br /><span class="bullet">&bull;</span>&nbsp;Pepper</div>
<div class="col">&nbsp;</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Wash, peel and cut the sweet potato into large chips.<br /><span class="bullet">&bull;</span> Brown the duck legs on the skin side in a very hot casserole dish.<br /><span class="bullet">&bull;</span> Once the thighs are golden brown, remove the duck, keeping the fat.<br /><span class="bullet">&bull;</span>&nbsp;Place the fries in the duck fat for 5 minutes and set aside on absorbent paper.<br /><span class="bullet">&bull;</span>&nbsp;Wash the chives and cut them in half.<br /><span class="bullet">&bull;</span>&nbsp;Place the chives, ginger, duck, rice wine and soy sauce in the casserole dish. Mix well to coat the meat.<br /><span class="bullet">&bull;</span>&nbsp;Cover with water at the same level and simmer for 1 hour over low heat.<br /><span class="bullet">&bull;</span> Add the dates halfway through cooking.<br /><span class="bullet">&bull;</span> Return the sweet potatoes, season with a little pepper and continue cooking for 15 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Reduce the sauce over high heat until it has a syrupy texture.</div>
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<table dir="ltr" style="width: 119.189%;" border="1" cellspacing="0" cellpadding="0"><colgroup><col style="width: 12.5654%;" width="74" /><col style="width: 11.3874%;" width="74" /><col style="width: 21.0733%;" width="74" /><col style="width: 10.9948%;" width="74" /><col style="width: 4.45026%;" /><col style="width: 4.45026%;" width="74" /><col style="width: 14.6597%;" width="74" /><col style="width: 13.3508%;" width="74" /></colgroup>
<tbody>
<tr>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}">
<p>ENERGY (KCAL)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}">
<p>PROTEIN (G)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}">
<p>TOTAL CARBOHYDRATES (G)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}">
<p>SUGAR (G)</p>
</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}">FIBRE (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}">TOTAL FAT (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}">SATURATED FAT (G)</td>
<td data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}">SODIUM (MG)</td>
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<tr>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:439.20625000000007}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">439.2</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:42.07525}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">42.1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:21.527625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">21.5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:14.518050000000002}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">14.5</td>
<td>5.4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:19.318862500000005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">19.3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.994587500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6.0</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:486.08475}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">486.1</td>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">The duck leg may be smothered in fat. In this case, remove as much fat as possible. Duck is one of the few meats that provides little saturated fat that is harmful to cardiovascular health.</div>
</div>
</div>

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Pumpkin puree with tuna

Bagna Cauda

Korean BibimBap

Duck in Rice Wine with Sweet Potato

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