Exercise isn’t for old people – are you old?

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Exercise isn’t for OLD people – are you old?

take our short one question quiz to find out now!

Question 1. Do you exercise?

A. Yes          B. No

Answers:

A: congratulations you are not old.

B: you are in danger of getting old – start exercising now & take our quiz again!

Exercise has been called a super intervention by leading preventative medical specialists.

The proven benefits of this magical intervention are endless. Just some of the benefits of exercise are:

  • makes you better in bed (ie improved quality of sleep)
  • a powerful medication to reduce pain from osteoarthritis
  • keeps you happier & smarter (lessens the risk of depression & dementia)
  • takes the wobbly boot off to decrease your risk of falls
  • reduces your risk of diabetes, heart disease & cancer!
  • & gets you a trim & toned beach body (combined with a healthy diet of course)

You are never too old to start exercising! Exercise, at any age, improves strength, balance & all of the wonderful things above, yet only 25% of our so called older population exercise at a level sufficient to reduce the risk of age related illnesses. Well done to that 25% who are already feeling fabulous & reaping the benefits from their daily exercise routine.

The term exercise can mean many different things to different people. However, exercise in general implies physical activity at a level that is above that of your daily activities. Sorry, hanging the washing out doesn’t count if you already do that everyday.

Even a small amount of daily exercise (a combined total of 30 minutes) can bring huge gains to your general health and wellbeing. If you don’t have 30 spare minutes, you can even do it in 3 x 10 minute blocks to gain the same improvements.elderly jogging

Exercise IS fun, look at these people smiling, it has to be!  There are hundreds of possibilities to get some. I suggest you choose one which you love. Here’s some of the best & how to identify an exercise:

Cardiovascular exercise

Cardiovascular exercise is activity that increases the heart rate for a sustained period of time, like walking, swimming, cycling or dancing. Improving cardiovascular fitness increases the body’s ability to distribute oxygen filled blood to our muscles. The better this is, the less short of breath we become the next time we exert ourselves.

Walking is a low impact exercise that you can do alone or with others. You don’t need any equipment & you can easily make a walk harder by gradually increasing the time or intensity. Swimming and bike riding are non-impact activities ideal for anyone with joint pain whilst walking. Dancing incorporates cardiovascular fitness, co-ordination and group interaction which means it is super fun and helps with brain function and memory too!

If you’ve had a slumber from regular exercise, start at a level that is challenging, but you should still be able to hold a conversation. That could be challenging while your swimming, & it might look a little crazy if you walk on your own, but you get the idea.

Resistance training

After the age of 50, we lose muscle mass at an average rate of 20% every 10 years.

Therefore the value of resistance training as we age becomes more and more important. Regular resistance training will increase your muscle strength to reduce the effects of this. A good starting point is 2-3 times per week with 3 sets of 10 repetitions per exercise. You will notice a difference in 8-12 weeks.

Resistance training doesn’t mean you need expensive equipment either. You can perform resistance exercise with a can of beans, packets of rice, elastic resistance bands or just by using your body weight.

Yoga, Tai Chi & Pilates

Yoga, Tai Chi & Pilates are also great options which incorporates flexibility, body weight strengthening & stability. You can make a commitment to a regular class to kick start your daily exercise routine.

Plyometrics

For those of you wanting more of a challenge with your exercise routine, add some plyometrics to your program. Plyometrics are exercises that require a muscle to reach maximum power quickly. They are not always easy, and are certainly not for everyone re-boarding the regular activity train. A good exercise to start with is skipping and can be progressed to jumping or hopping.

You can make plyometrics sport specific or add them into your exercise routine for a more powerful workout.

summary

Wether you are after gentle exercise to re-ignite the lungs or something more challenging to improve your balance and strength, you are never to old to start again. Exercise, of any kind, has undeniable benefits to our health and general well-being… lets get physical!

 

ocean view physiotherapy
central coast foot & ankle physiotherapy
86 ocean view drive  wamberal

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