Optimal musculoskeletal health: Nutritional strategies for lifelong mobility
Through interactive discussions, practical activities, food-label demonstrations and guided exercise practice, senior learners will gain the following knowledge and skills to maintain healthy bones, joints and muscles:
1. Understand age-related changes – Learn about osteoporosis, osteoarthritis and age-related muscle loss, including their causes, effects, risk factors and common signs.
2. Make healthier lifestyle choices – Identify key nutrients such as calcium, protein and Vitamin D, choose healthier foods by reading food labels, and understand the importance of healthy weight and proper nutrition.
3. Maintain strength and mobility – Practise suitable weight-bearing, strength and balance exercises, and learn simple ways to monitor bone, joint and muscle health to reduce the risk of falls, fractures and loss of independence.
By the end of session, they will be able to:
1) Understand the meaning of bone mineral density loss (osteoporosis)
2) Know the difference between normal bone mass, osteopenia & osteoporosis
3) Know the areas of the body affected by osteoporosis
4) Understand the effects of osteoporosis
5) Understand the causes of osteoporosis
6) Know the essential food nutrients for strong bones
7) Plan daily meals that meet the recommended daily calcium intake for older adults (Meal Planning Activity)
8) Identify the amount of calcium in common packaged foods (Label Detective Activity)
9) Know the most effective types of low impact weight bearing aerobic exercises to strengthen bones & slow down bone loss
10)Practise a simple resistance training exercise and balance stability exercise at home (Exercise Demo & Practice)
By the end of the session, senior learners will be able to:
1) Know the common types of arthritis & their symptoms
2) Know the effects of osteoarthritis
3) Know the importance of cartilage & synovial fluid in protecting the knee joint
4) Know the causes of knee osteoarthritis
5) Know the pro-inflammatory foods to limit in order to protect joints & manage knee pain & stiffness (Hidden Ingredients Food Detective Activity)
6) Know the anti-inflammatory foods to include to protect & strengthen the joints (Herbs & Spices Sensory Activity)
7) Know the importance of healthy weight, proper footwear & regular exercises to keep muscles & joints strong and flexible
8) Practise a simple strength training exercise & balance stability exercise at home (Exercise Demo & Practice)
By the end of the session, senior learners will be able to:
1) Understand the causes of age-related declining muscle mass (sarcopenia)
2) Know the signs & symptoms of sarcopenia
3) Know the effects of sarcopenia
4) Know how sarcopenia is screened & diagnosed
5) Know the types of food sources with high-quality protein & Vitamin D in preventing & managing sarcopenia (Protein Smart Shopper Activity)
6) Know how to calculate the daily protein intake based on their weight (Protein Planner Activity)
7) Know the types of strength training exercises in maintaining & preventing muscle loss (Exercise Demo & Practice)
8) Know the different ways of monitoring their muscle strength for early diagnosis & to prevent muscle loss (Equipment Hands-on Activity)
| Training Provider: | Centre for Seniors |
|---|---|
| Course Title: | Optimal musculoskeletal health: Nutritional strategies for lifelong mobility |
| Language(s): | English |
| Duration of course | 2 hours x 3 sessions |
| Date: | 2, 16, 23 Nov 2026 (10am to 12pm) |
| Mode of Training: | Classroom In-Person |
| Full Course Fee: | $90 |
| Online Registration: | Register Now (CLICK HERE) |
| Certification: | Upon achieving a minimum 75% attendance, Learner will receive a Certificate of Attendance by Centre for Seniors |
| Contact us | 83693703 |